Drink More Water and Start Losing That Extra Weight

Who hasn't heard the idea that drinking water can contribute to you diminishing your weight? Much more than usual! But is this affirmation true? The answer is yes! When you drink more water, you boost your metabolism, suppress that wild appetite, and clean your organism of waste. At the same time, you stop the body from retaining water and thus lose some extra pounds. How can you make sure you drink the right amount of water (8-10 glasses every day), maintaining yourself hydrated and losing weight? Here are a couple of great tips that will help you out!

Drink before eating

Water suppresses the appetite, so it is an excellent idea to drink it before you eat. As a result, you will feel full faster and eat less. Specialists say that drinking water before eating can reduce the calories intake with 75 calories/meal. Thus if you do this each meal daily for one year, you would cut the calories ingestion by 27,000. According to my math, you would be losing 8 pounds/year only by drinking water.
Drink water instead of calorie drinks

Forget all about sodas or juices, and drink water instead. Add a bit of lemon if you think this is too boring for you. You know for sure that a glass of water with a bit of lemon in it can really contribute to you losing weight and cut your food cravings. Don't believe it? Why don't you just start drinking water and convince yourself of the result?

Drink it cold

When you drink cold water, you boost your metabolism by forcing your body to work more in order to warm the water. This will also burn down calories and help you lose weight. Not to mention that cold water tastes better than normal temperature water.

Go to the gym

When you drink water, you prevent the muscles from cramping and you maintain your joints lubricated. This means that you can work out for a longer period of time. The key is to remain hydrated and those extra pounds will disappear quickly.

Get enough

The best trick when it comes to drinking water is to follow a rule called "8x8". Most nutritionists recommend it. You have to drink 8 glasses of 8 ounces with water daily. This will help you lose weight and keep your ideal figure. Keep in mind that you if exercise more, you will sweat more. This requires more water intake, or the same amount of water but completed with other type of drinks, like herbal teas.
What's the best way to know if you receive sufficient water? A good, but somehow weird rule, is to verify the toilet before going to the bathroom. When you are properly hydrated your urine gets light yellow and clear in color. If case your urine is dark, then you will know that you need to drink more water. Remember: drink water if you want to remain healthy and lose weight!

Can you really lose weight by drinking water? Come and visit our website to learn more on this topic!

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Top 10 Signals Showing You Need a Diet Break

One of the least propagated techniques used in weight loss is just taking a break. Taking a break while dieting is a great way to give yourself a psychological boost when you are on a restrictive eating plan as it lets you satisfy your food cravings with some brief relief from any hunger you experience while dieting.

A diet break is also a jump-start for your body metabolism which may have reduced due to your reduced calorie intake. So when you continue your diet again, which may be the next week, day or even the next meal, you see faster results overall.

So here are some signals which indicate that it's time for you to take a break from your diet, or at least reward yourself a cheat meal.

Signals to look out for

1. You find your workout performance reducing which can be because of low muscle glycogen levels. This can be remedied with a short diet break.

2. You feel hungry all the time. If you feel hungry 20 minutes after eating, it shows your leptin levels are dropping and that your body thinks your energy levels have reduced and need more food to use or store as fuel.

3. You don't remember when you had last indulged. Following a diet for long itself is a reason for a diet break as you strain your self-control too much which in turn reduces your motivation.

4. You are always feeling cold, which indicates that your metabolism is slowing down and that it's time for a diet break.

5. You find that your progress has significantly dropped. If you were losing a pound a week for the last three weeks but have not lost anything despite your sticking to your plan, it means it's time to take a few days off your diet.

6. You find it difficult sleeping. Diet impacts your sleep quality wherein you may not get the restful sleep you require. A diet break of a few days can however resolve this.

7. You keep thinking about food. This obsession of food indicates that your body is asking for more. One cheat day is all that you require to turn off this train of thought.

8. You feel like sleeping all the time. Besides finding it difficult to sleep, wanting to oversleep may be your body signalling that it does not have the energy to do anything else.

9. You are always irritable and anxious. Long term dieting tries your patience and mood. So reset this by taking a little break like a cheat day or a weekend off.

10. You seem to be having strong food cravings, especially for carbs through the day. A drop in leptin because of long-term dieting makes you crave carbs more than anything else.

Pay attention to signals

In a nutshell, you need to pay attention to how you feel while on your diet and the progress you experience. Your body usually signals when it's time to eat more for a while. If you listen to your body, you will get faster results and be more satisfied.

In case you don't see any of these signs, remember that it's still a good idea to take a few days off your diet for a few days every 5 -8 weeks of dieting. Use this as a guideline to ensure you stay on course, and thus support your long term weight loss success.

99NutritionTips is authority when it comes to Nutrition and Health Tips. Visit us to learn more about Nutrition and Health Tips. By visiting us, you will get a Free Report on How to Flatten Your Stomach

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Can Honey Really Help You Lose Weight?

Most of us have heard that when you want to lose weight you need to stop eating sugary things. This isn't always true though. Believe it or not, many people have lost weight when they have started using honey instead of sugar. Weight loss using honey can actually happen when you know some facts about honey.
First, let's look at honey and table sugar. One teaspoon of sugar contains 16 calories. Since sugar is highly processed it doesn't contain many healthy ingredients, if any at all. A teaspoon of honey contains 21 calories. But, honey also contains many healthy ingredients such as amino acids, vitamins and minerals.

How Honey Can Help You Lose Weight

Honey definitely has a healthier glycemic index compared to sugar. This means that when you eat some honey it doesn't cause you to experience a sugar rush because it is absorbed into your body gradually, unlike sugar. Honey gives you a source of energy that is stabilized. It won't give you a sugar "high" or an energy "crash" later on.

As we all know self control is very important when you are trying to lose those unwanted pounds. Most people only need a little bit of honey to satisfy their sweet tooth. A lot of people experience low energy levels when they diet. Honey helps you with this problem because it can keep your energy levels more stabilized throughout the day.

Honey Is Actually Sweeter Tasting Compared To Sugar

This means you will use less honey. Because it has more flavor than sugar, you only need to add a little to your drinks or food. After you eat a little honey you will feel more fulfilled and this means you will be less tempted to cheat on your diet. So say good-bye to sugar and next time put a little bit of honey in your cup of tea or coffee.

Eat Honey Before and After You Exercise

It's important to exercise when you want to lose weight and be healthier. Eating honey before you start exercising will give you the energy that you need so you don't quit early. Studies have shown that athletes recover quicker when they eat a little honey after their performance.
So whether you are going for a walk or going to the gym, put a teaspoon of raw honey in your water bottle. You can sip it before and after your exercise. You'll be surprised at how good you feel after your workout.
Weight Loss Using Honey and Cinnamon

The following recipe is delicious and simple to make. Make a big batch of it and keep it your fridge so you can enjoy it anytime you crave eat something sweet.

Ingredients:

1 teaspoon of honey

1/2 teaspoon of cinnamon powder

1 cup of water

Instructions:

1. Mix the honey, cinnamon and water together in a small saucepan.

2. Bring the mixture to a full boil. Let cool before refrigerating.

3. Drink a half of cup of the mixture one hour before you eat breakfast and another half cup one about one hour before you go to sleep.

It's a good idea to try different kinds of teas and honeys. This way you won't get bored with just one flavor.

http://www.hiveandhoneyapiary.com

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Diet Vs Exercise: Which Helps You Lose More Weight?

Which is more effective in helping you lose weight, diet or exercise? Obviously, in the perfect world you would exercise regularly, develop a sensible and nutritious diet, get lots of sleep and drink lots of water. That would help effectively return your body to its ideal weight. But if you had to choose one or another, exercising or dieting, which is the most efficient and healthy way to lose weight?

The short answer here is that there is no short answer. You really should exercise frequently while also eating properly. Unfortunately, a study out of Ohio State University's College of Public Health indicates that when you spend time on one action or habit, that often creates less time for another activity. You are focusing all your time and energy on exercise so your diet suffers, or vice versa.

As it turns out, those that believe dieting will help you lose more weight and exercise generally have a lower body mass index (BMI). That information comes from a handful of studies published in Psychological Science. 1,200 participants in South Korea, China, France, Canada and the United States were asked what they believe the main factor is that keeps people overweight. Height, weight and other measurements were taken.

The shocking revelation was, people who believed fitness and exercise was a more important factor for weight loss than proper diet and nutrition actually had higher BMI numbers. They had more body fat. This is because your weight loss mentality impacts your food choices. If you believe exercise is more important than diet for losing weight, you don't pay as much attention to what you are eating and how much you are eating.
And if you believe that proper diet and nutrition removes more weight than exercise, you are more inclined to pay attention to what you put into your body. For instance, in one of the above referenced studies, the volunteers were offered unlimited chocolate. Time and again, those that believed staying active was the key to losing weight ate more than their diet-minded counterparts.

How can you use this revealing research to your advantage? Understand that exercise can definitely help you lose weight. But also remember that effective weight loss means putting the right things into your body in the first place.

Cut back on fatty, saturated and fast foods, white flour, sugar and salt. Drink lots of water, which is often times all your body requires when you think you are hungry. Consistently focus on creating a healthy diet, and your mental beliefs will help you reach your weight loss goals faster.

Russell (Rusty) Hart is the founder of the Health, Fitness & Sport Club, an online network of websites devoted to the promotion of health, fitness and wellness. The sites encompass a wide variety of health and fitness activities including general health matters, Pilates, yoga, CrossFit, treadmill training, running, kettlebell, swimming, and more. Also covered are Emotional Freedom Techniques (EFT), Positive Thinking, the Law of Attraction and related topics. Those interested can visit the HF & S Club home site at

http://www.healthfitnessandsport.com and http://www.healthmattersx.com

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Top 5 Ways To Maintain Your Body Weight!

No matter how much you try to attract the opposite gender by your nature and character, you can't do so until you work hard on your body and turn externally attractive as well. There was a time when 'beauty with brains' could not be found; however, now you can find a lot of women who are not only intelligent, but also blessed with charm and beauty.

Talking of beauty, being healthy, maintained or 'curvy' is the new mantra now. Therefore, you would see a lot of women doing different things in order to maintain their bodies, rather than losing more weight. If they appear fit and healthy, they don't work hard at the gym to lose more pounds.

If you are someone who is looking forward to 'maintain' your body weight, following are the top five things that you can do to appear as gorgeous as you do at this moment:

1. Hit the gym - If you really wish to keep yourself maintained, don't forget to hit the gym regularly. However, do not over-exercise or you would simply lose some weight and turn skinny. If you believe in being curvy or 'fleshy', do not exercise for more than 40 minutes in a day.


2. Join a good Yoga class - If you are too lazy to go to the gym regularly, you can always join a reputed Yoga class, which would not only allow you to learn the beautiful art of Yoga, but also let you meet a lot of new people.


3. Eat what's right; curb junk food - You can never maintain your body weight without curbing that burger which is in your hand right now! Fast food or junk food is not only bad for your body, but also for your health. If you really wish to look gorgeous and have a maintained body weight, SAY NO TO JUNK!


4. Consume a good herbal supplement - There are many companies out there that make herbal supplements for those who wish to maintain themselves. However, people become over-confident because of such supplements and begin to eat all that they like. Controlling your diet is very much essential in maintaining your body weight.


5. Consume green tea - Rather than drinking coffee and tea several times a day, it is always good to have green tea (with lemon or honey) after meals. This not only keeps you maintained, but also mentally fresh to work all day long. On the other hand, sugar loaded beverages can make you gain weight.

We can provide you with more such information on Herbal Supplements Online . Click on the mentioned link to know about the same.

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Know About the Foods That Will Help You to Lose Weight

Obesity has remained a major concern for people for many years. Adults and kids alike suffer greatly from obesity and resort to different means to lose their weight as. Once anyone becomes overweight, it is tough to lose weight as a particular routine has to be followed respectively.

There are tips and methods that when executed properly can help to reduce weight as well. The 10 foods that will help you lose weight effectively are mentioned below.

1. Eggs:

Eating a whole egg is better than eating only egg whites respectively. Egg yolk consists of proteins which stimulate the release of glucagon (hormone) that helps in burning fat. Vitamin E which is present in egg yolk also will help to cut down the fatty deposits. Thus, you need to consume half a carton of boiled eggs as a snack every week.

2. Salsa:

Surprisingly, salsa does not amount to calories when it is not consumed alongside margaritas and fried tortilla chips. You need to purchase fresh salsa from the chilled section of a grocery store. You can prepare a meal which is a low-calories substitute for a nacho dip by placing hummus on the bottom of the dish and then layering it with salsa, as well as topping it with a lettuce or an olive respectively.

3. Chia Seeds:

Chia seeds consist of iron, calcium and omega-3 fatty acids which makes them effective against fat accumulation in the body. As they stabilize blood sugar level by absorption of sugar. What you can do is add chia seeds to oatmeal or mix them with unsweetened chocolate almond milk. Any of these mixtures will absorb the liquid and gelatinize like that of a rice pudding.

4. Hummus and Vegetables:

Since hummus contains iron, it helps to boost energy in the body. While red bell pepper slices are rich in Vitamin C which aids in the absorption of iron from the hummus. Therefore, you need to prepare a meal of hummus by blending together sea salt, a can of chickpeas, ground cumin, and virgin olive oil, as well as some lemon juice. You can keep the mixture in the freezer and eat it every day.

5. Parmesan Cheese:

Eating cheese may seem strange. But a slice of Parmesan cheese on whole-grain crackers can taken as a snack daily and it helps to build strong bones too.

6. Yogurt:

Yogurt is full of pro-biotic bacteria which controls the fat deposition in the body. You need to select and eat Greek Yogurt on a regular basis.

7. Quinoa:

Quinoa is a gluten-free grain which can last longer in a refrigerator. You can eat it as it is or combine it with vegetables or a salad.

8. Lentils:

Though lentils are consumed wholly, they are a sufficient source of iron which our body badly needs. Thus, lentils should be eaten in every few days so that the metabolism rate is kept normal at all times.

9. Broccoli:

Broccoli consists of a phytonutrient which is a sulforaphane and it stimulates the action of an enzyme to burn down fat cells rapidly.

10. Green Tea:

Green tea consists of catechins which are a photo-chemical and it affects the metabolism by promoting fat oxidation greatly. Drinking several cups of green tea in a day help to burn fat fast respectively.

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Forget the Magazine Covers: Your Weight Loss Plan Is Personal

How many magazine covers or infomercials boast simple strategies for quick weight loss? How many times have you heard about a few simple steps or a basic secret that will help you shed pounds with barely any effort?

Pop culture inundates us with quick fixes, telling us that we can look like cover models in no time flat. But in reality, there is no surefire way to lose weight. Slimming down is a personal process, and everyone has a unique journey toward his or her target weight. Let's look at a few basic tenets of losing weight that you don't often hear about.

1. Knowing Yourself

Throw out your fitness magazines, and start focusing on yourself. Why? Because if you don't recognize and reflect on your own daily habits, you won't be able to change them. Knowing yourself is the first step of weight loss. Take a hard look at your routine. Where can you inject healthier habits? What junk food can you cut out? What distractions or excuses usually prevent you from exercising? Write down your daily roadblocks to losing weight and brainstorm healthy changes that you can apply daily.

2. Eat What You Need

Popular diets don't work for everyone. It's very difficult to suddenly cut out entire food groups. It can also be just plain unhealthy. Instead of jumping headfirst into the newest dieting fad, modify your usual diet in small ways. Replace junk foods with low-fat, energy-boosting snacks. Switch from red meat to fish at dinnertime a few times per week. Making small changes will ease your body into healthier habits instead of forcing it through drastic changes.

3. Exercise

When we think of exercise, we often think of spending a solid chunk of time at the gym every day. But not everyone can stick to this kind of regimen. Why not start smaller? Incorporate short, low-strain exercise into your day. Go for walks on your lunch break, do a set of crunches before you shower, and dust off your old bike on the weekends for a relaxing ride around town. Exercise is daunting if you feel like you have to run five miles a day and bench press twice your weight. But small physical activities that make your day more enjoyable can kick off your weight loss plans.

4. Holistic Well-Being

Magazines and infomercials ignore the fact that weight loss is a holistic venture rather than a purely physical one. Stress and anxiety affect your eating habits and your body chemistry. Remember that the pursuit of mental well-being goes hand-in-hand with physical health. Stressing about weight, diet, and exercise will be counterproductive, as will pursuing overly challenging or drastic health strategies. Be patient, live your life, and start implementing healthy change that work for you.

See? Weight loss isn't so intimidating once you stop thinking of it as a massive, life-changing pursuit. The key is to make changes tailored to your own life and your own goals - not those of the buff guy or girl on television.

When looking for help with weight loss, Baldwinsville, NY residents visit www.syracusemed.com.

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Take This Quick Quiz To See If You're Ready To Lose Belly Fat

Are you really ready to lose belly fat? Are prepared to take action? Once you've achieved your goals, can you maintain them? Before you start trying to lose belly fat, answer these 5 quick questions.
1. Are You Worried How You Look?

Do you see a misshapen, lumpy figure when you put on a new outfit? Do you wish that you looked smart and tidy in your new clothes? Do you want go swimming or relax on the beach without having to worry that people can see the abdominal fat around your midsection? When you look at yourself in the mirror, do you hate seeing a flabby gut hanging over your belt? If the answer is yes to any of these questions, then go to the next question about getting rid of belly fat.

2. Are You Worried About Your Health?

Do you want to lose belly fat because you're concerned about the health risks? People with excess belly fat often face chronic disease issues such as diabetes. Diabetes is the leading cause of blindness and it is also a major cause of kidney disease. In addition to this, it increases your chance of having heart disease and suffering from a stroke by almost 400%. This is a very important reason for getting rid of belly, not only for you but how your poor health could affect your family and loved ones.

3. Will You be Careful About What You Eat?

If you answered yes to this question, that's good, because this is where it all starts when you lose belly fat. You do need to eat fewer of the foods that are filled with sugars and starches and eat more nutritious foods. Some the best foods to eat to lose belly fat include fresh fruit and vegetables, whole grain foods, fibre sources such as flaxseeds and beans, lean meats and drinking plenty of water.

4. Are You Prepared To Do Some Exercise?

You probably knew this question was coming but don't worry, you don't have to spend hours in the gym doing exercises to lose belly fat. There are plenty of exercises that you can do at home and simple things that you can include into your day. Like always taking the stairs, parking your car a little further from work or getting off public transport one stop early. Try out some new activities and find one that you enjoy and that you can stick with for the long term.

5. Are You Prepared To Change Your Lifestyle?

If you've answered yes to all the questions so far, you're on the right track for getting rid of belly fat. Whatever you do in life, you will always get better results if you set some goals and have something to aim for. With your belly fat gone, think about the new clothes you will be able to wear, how you'll look in your swim suit and how much healthier you will be.

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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What Is the Low Carbohydrate Diet?

One form of dieting that has been around for a long time is that related to the concept of massively reducing your carbohydrate intake.

It is though, in some quarters, a highly controversial approach to losing weight.

The historical perspective

If you look to the 1950s, 1960s and 1970s, even though obesity in our society was much less of a problem than it is today, there were still considerable numbers of people who needed to lose weight.

In those days, one of the commonest homespun approaches was simply to remove potatoes, bread and sugar entirely (or largely) from the diet. Of course, this lacked to a certain degree of scientific foundation but it is surprisingly similar, in principle, to the low carbohydrate diets that became popular from the 1980s onwards.

The basic principles

There are various themes of low carbohydrate diet but many of them entail some variation of radically reducing your carbohydrate intake (including sugars of course) whilst allowing an almost unlimited consumption of protein.

The idea is that on such a diet you can eat almost as much as you wish of certain types of food such as lean meat, fish, eggs and most types of salad. Zero fat dairy produce is also sometimes included in the equation.
The basic mechanism involved relates to the fact that your body will seek to convert sugars, fats and other carbohydrates into the energy it needs, so if you deny your body carbohydrates, then it will burn those that are stored as fat around your body.

You don't feel hungry though because you are eating larger quantities of protein.

Like all diet regimes, low carbohydrate diets may prove to be very successful for some people though not necessarily all.

Some concerns

Certain types of this diet commence with what is called an 'intensive phase', usually trying to deny the body any form of carbohydrate intake over a period of several days. Then, a very limited amount of carbohydrate is added back into the diet through something like some types of fruit but only up to a limited maximum.
Some experts have suggested though that depriving your body of carbohydrates entirely or at least radically reducing their intake may have some undesirable side-effects that could be detrimental to your health.

For example, fruit contains sugars and many diets of this nature radically restrict the amount of fruit you can eat as well as many types of vegetables. The elimination of bread is also usually a key component and some health professionals believe that removing dietary fibre from your food intake is not a sensible idea.
Some regimes of this nature deal with that problem by allowing certain specific times of fibre intake through things such as oat bran. Even so, the subject has been hugely controversial with some people saying these diets can be potentially detrimental to things such as your digestion and perhaps blood sugar levels and by definition, they are not recommended healthy weight loss programs.

Other critics point out that these diets encourage an increased consumption of meat whilst reducing fruit and some vegetables - which is something that runs contrary to much present-day healthy eating advice.

What should you do?

It's never a good idea to simply launch into any form of diet based on hunches or magazine articles.
A far more sensible approach, both in terms of your health and the probability of successful outcomes, is to consult an established dieting professional before doing anything else.

Ratna Rashid is an author and business manager in Adventures in Weightloss team. Adventures in Weightloss is a medically designed, personalised weight loss program resulting in rapid and permanent weight loss. Learn some healthy weight loss recipes.

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Top 7 Advantages of Dieting With Another Person

Dieting is rarely easy, even for the most determined of individuals.
So, it makes a lot of sense to think about taking whatever steps are required in order to help make the prognosis for your diet that bit more positive.

One of the most important of those can be dieting with another individual or sometimes a group of people. Here are the top seven reasons why dieting with another person might help you to lose weight.

1. You have someone to share your successes and challenges with as you go along.

Of course, you can do the same with family and friends but there is something different about doing so with another person who is going through the same regime you are. It just might help to encourage you to stay on the straight and narrow!

2. The competition.

True, not everyone is motivated by the idea of even a friendly competition against someone else but many people are. A little good-natured watching of each other's achievements may work wonders to spur you both on.

3. You may end up saving money.

Some dieting clubs and associations might offer discounts on various fees and other items if you join them with another person at the same time. The savings can be substantial and worth taking into account.

4. Sharing recipes and meals.

If you are adhering to a fairly rigid meal plan for weight loss, one of the problems you may encounter is the constant need to be preparing and eating different food to the rest of your family. That can be something of a nuisance and it might be morale-boosting to periodically share recipes and the occasional meal with another person you are dieting with.

5. Offering support.

Many people who have successfully dieted have commented that one of their biggest challenges was resisting the sometimes well-intentioned pressures from family and friends to abandon or ease up on their diet. There are many reasons why those pressures exist and having someone to form a 'united front' in resisting them can be extremely useful.

6. Exchanging tips.

Very few, if any, professionally constructed diets would claim to have all of the answers as to how the diet could be enhanced and supplemented on a day-to-day basis. As part of your own learning experience regarding your body, you may discover techniques and additional things that work well for you and which you may wish to share with someone else. Of course, the same is likely to happen in reverse.

7. Help in maintaining your achievement.

Finally, many people who have successfully followed a diet and achieved their target weight, report that afterwards it is exceptionally difficult to maintain it. Yet again, having someone who has been through the same process and who is developing their own techniques to cope with this (a professional diet regime will also give you tips here) could be extremely useful.

So, for all these reasons, why not consider joining together with someone and starting your diet on that basis?

Ratna Rashid is an author and business manager in Adventures in Weightloss team. Adventures in Weightloss is a medically designed, personalised weight loss program resulting in rapid and permanent weight loss. For latest tips and update visit our blog.

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The Impotance of Fiber in Weight Loss

Fiber is commonly divided into two types,soluble and insoluble. Soluble fiber dissolves in water and is usually found in fruits, vegetables, wheat, and oats. Insoluble fiber tends to exit the body largely unchanged, and is found in foods like seeds, nuts, and celery. Consumption of both soluble and insoluble fiber is vital to a healthy diet. While you may have heard of the importance of a high fiber diet for colon health, there are many other health benefits.

For people with heart disease or elevated cholesterol, fiber can help reduce cholesterol levels and decrease the risk of possible cardiac events. In fact, a study from The Journal of the American College of Cardiology, noted that women consuming higher fiber diets have a decreased risk of heart attacks, and coronary artery disease, compared to similar women who consume less fiber.

Health Benefits of Fiber

Blood sugar control: Soluble fiber may help to slow your body's breakdown of carbohydrates and the absorption of sugar, helping with blood sugar control.

Heart health: An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.

Stroke: Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.

Weight loss and management: Fiber supplements have been shown to enhance weight loss among obese people, likely because fiber increases feelings of fullness.

Skin health: Fiber, particularly psyllium husk, may help move yeast and fungus out of your body, preventing them from being excreted through your skin where they could trigger acne or rashes.

Diverticulitis: Dietary fiber (especially insoluble) may reduce your risk of diverticulitis - an inflammation of polyps in your intestine - by 40 percent.

Hemorrhoids: A high-fiber diet may lower your risk of hemorrhoids.

Irritable bowel syndrome (IBS): Fiber may provide some relief from IBS.

Gallstones and kidney stones: A high-fiber diet may reduce the risk of gallstones and kidney stones, likely because of its ability to help regulate blood sugar.

Aim to get fiber from whole foods, rather than processed foods that claim they have added fiber added. Try adding a few of the following foods and your body will thank you.

• Brown rice, oatmeal
• Berries
• Chia and Flax Seeds
• Apples, Pears, Mango
• Black Beans, Red Beans, Garbanzo Beans
• Edamame
• Almonds

Wholewheat bread

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Are You Confused How To Start Losing Weight?

I often get emails from readers asking advice how to start losing weight. If you're someone who's truly interested in shedding that extra weight in a natural, healthy manner, then one of the first items of business you need to focus on is your nutrition.

Now before you roll your eyes and scoff at the notion of eating healthy, let's look at what healthy nutrition truly entails.

One way to think of nutrition is just like the fuel you put in your car. Each gas tank only needs a certain amount to be filled to capacity. What do you think would happen if you continued to put gas in a tank that is already full? Yep you guessed it, the gasoline will start overflowing spilling out of the tank getting the side of the car all wet until it starts splashing on the floor.

This is exactly how our daily intake of food should be viewed. Our body (car) only needs a certain amount of food (fuel) each day. If you put too little, it sputters and won't function at its peak performance, put too much and it overflows. But in this case the overflow is what unfortunately becomes excess weight in the form of fat on the body.

You want to avoid this at all possible especially if you're trying to lose weight. It all comes down to numbers, like it does with your gas tank. As your tank holds for example 13.4 gallons of gas, your body only needs a certain number of calories per day.

Since each one of us is different, we each have a calorie amount that will provide an appropriate amount of fuel for the body to function in a healthy manner. Knowing this daily calorie amount is key since this will be the number you will strive to hit each and every day whenever possible.

However, you may be wondering how you are actually supposed to figure out how many calories are in each item of food you plan on eating. In all honesty, attempting to figure this out on your own can be a monumental undertaking likely taking far too much time and energy.

Who wants to be burdened with that?

Thankfully there are digital tools to make all this simple to set up and use regularly. If you haven't had the opportunity to use one of the many calorie counting websites or applications for smartphones, there are some really great ones out there most of which are free! These helpful tools take the mystery out of calorie counting and make the entire process a breeze.

When you focus on the amount of food you are consuming on a regular basis you will be far less likely to overfill your gas tank and instead stick with a calorie amount that will promote weight loss.
Naturally this will take some time getting used to while you are breaking some of your current eating habits, however you'll find the more you consciously focus on making healthy choices in regards to your nutrition, new habits will slowly emerge over time.

Once you get a pretty good handle on your nutrition, and tie in a bit of exercise (if your doctor gives you to green light) a few times per week whether it be walking, jogging, biking, playing a sport, or taking an exercise class, then you will really see the weight come off.

Be patient yet diligent with the process. Remember you won't lose all that weight overnight, but if you're willing to stick with it and continually monitor how much sustenance you're putting into your gas tank on a regular basis, you will eventually reach your goal.

Gregory L. Gomez, a LAUSD teacher who's also on journey to develop a healthy life in an effort to lose weight and get in shape. Follow his progress on http://HealthyChoicesInLife.com as he strives to lose nearly 100 pounds by eating healthy and maintaining a consistent exercise routine. Get a FREE monthly Healthy Choices Newsletter along with a Healthy Eating eBook just for stopping by at http://healthychoicesinlife.com/healthy-eating.

Article Source: http://EzineArticles.com/?expert=Gregory_L_Gomez

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5 Weight Loss Tips To Jump Start Your Diet

Sometimes we all need a little extra help losing weight. The problem you find with some diets is that they do not deliver all of the nutritional goodness that your body needs and they can be difficult to maintain. These 5 easy weight loss tips will to help you to avoid weight gain and will help you to give your diet a kick start.

1. Change Your Diet Slowly.

Don't try and change your diet too quickly. If you do you may struggle to stick with the changes because you'll have to instantly replace all the foods you're used to eating for unfamiliar healthy foods. Try making one small improvement to your diet each week. This will allow you to slowly but surely improve the quality of your diet and will help you to lose weight on a consistent basis without severe eating changes that you cannot maintain.

2. Start Walking More.

If you're currently overweight or your fitness level is low walking is one of the best weight loss techniques you can do. It is not very strenuous and is can easily fit into your daily schedule. To get started, try walking for an additional 10 minutes each day. Doing this will allow you to burn off an extra 280 calories per week. Once you can do this easily, raise the amount of walking you do and you'll start burning more calories and body fat on a daily basis.

3. Don't Stop Eating Your Favourite Foods Completely.

Losing weight is all about balance and there's no reason for you to stop eating your favourite foods once and for all. Although you will need to make adjustments to your diet, you can still enjoy your favourite foods in moderation and lose weight. A good way to balance healthy eating with your favourite foods is to follow an 80/20 rule where 80% of the calories you eat come from healthy foods and then 20% of the calories you eat come from other foods of your choice.

4. Find Some Exercise You Like Doing.

Exercise is something many people dread when they are trying to lose weight. But there are hundreds of different exercise options available and by giving some of them a try, you're sure to find at least one that you enjoy. You can try outside activities like cycling, running or walking or indoor exercise classes like aerobic, yoga or Zumba classes. Once you've found some exercises that are fun for you, make them part of your weekly routine to ramp up the amount of fat you burn.

5. Get Enough Sleep.

Sleep increases the amount of growth hormone in your body which supports fat burning and increases the amount of calories your body naturally burns. If you've not had enough sleep, your appetite is increased and you're much more likely to overeat. Sleep also affects your physical activity levels. If you've had a good night's sleep, you'll feel much more energized and be likely to move around more and burn extra calories.

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.

Article Source: http://EzineArticles.com/?expert=Jon_Allo

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4 Fruits Which Can Help You Lose Weight

Tasty fruits can help you lose weight. Sounds great? Let me tell you the truth behind this statement. Fruits are a great source of rich nutrients, vital fluids, and essential elements. Different fruits have arrived from different regions of the world. Each specific fruit has specific health benefits. Many fruits help you lose weight and protect you against cancer and heart diseases. In this article, we will be discussing 5 great fruits which help you lose weight.

1. Strawberries
   
   These red berries are a great source of vitamins and fiber. It is a low-calorie fruit which gives you energy and essential nutrients. A cup of strawberries can give you 50 calories, fibers, vitamin C and anti-oxidants. This juicy fruit has all the great reasons to be added to your diet plan. Strawberries improve eyesight and help you fight against cancer and heart attacks. This fat-free fruit will certainly help you lose weight. Try it.


2. Pomegranates
   
   Pomegranates are high in fibers. They look small, but they offer high nutritional value. Pomegranate contains vitamin C, and other anti-oxidants. It offers a rich amount of fibers. You can also drink Pomegranate juice to obtain fibers. Pomegranate juice does not lose fibers while the juice is extracted. It is a delicious fruit with so many amazing benefits. Make sure to add it in your diet plan.


3. Apple
   
   It is a famous quote. "Eat an apple daily and keep away from the doctor." But, can you lose weight by eating an apple daily? The research suggests that consuming an apple can help you lose weight. Apple promotes the production of good bacteria which prevents weight gain. Also, Apple is a rich source of fiber and vitamins. It prevents cancer, heart diseases, diabetes, and cholesterol. It is important that you eat the whole apple. Do not make the juice or desserts. Cooking and juice extraction methods destroy some important components, i.e. fiber and vitamins.


4. Pear
   
   Apple and pear fruit offer high nutritional fibers. If you can eat 3 apples or 3 pears in a day, you will notice significant weight loss. Apple and pear contain high dietary fiber, which can make you feel full while reducing your calorie intake.

You can use weight loss supplements or pills to lose weight. But, it is recommended to lose weight by adopting healthy habits. Include these 4 fruits in your daily life. In just 30 days, you will be able to see the results for yourself.

If you would like more information, visit How to Get Skinny

Article Source: http://EzineArticles.com/?expert=Ahmad_Raza_Khan_Bhatti

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How Diet Clubs Work and How to Save You Money If You Don't Want to Join One

Understanding what parts of the diet club system work well means if you choose to go, you can maximise your chances of success.

If you choose not to attend one, you may like to take all of the benefits without the inconvenience of turning up each week (if that isn't really your kind of thing).
Diet clubs meet each week or every fortnight helping people lose weight. While attending they usually enjoy a slow steady weight loss.

Some have complicated food rules to follow, special meals you can buy and supplements to waste your money on.

However, they all work by getting you to eat fewer calories and force you to keep going and paying your money by doing some other things that work. Many are run by quite skilled sales people who make their money out of getting you to turn up.

Key reasons diet clubs can work:

• Make a public commitment.
• Focussed attention on a single task (weight loss).
• Financial commitment (weekly fee).
• Support group (others going through the same journey).

Public commitment

By attending you make a public commitment. By paying five or ten pounds every week or fortnight this makes you put your money where your mouth is, or put money into something to encourage you to eat less cake. A public commitment to your goal has been shown to make you more likely to succeed. You could of course do this to family / friends / work colleagues. Either in person or on social media. It works just as well.

Focussed attention on a single task (weight loss)

They get you to keep track of what you eat. This is crucial. It uses a psychological trick of the Hawthorne principle. This is the brain thing that works when you write stuff down. paying it more attention. This raises conscious thought and you can gear your life towards it. If you write down what you eat, this step alone will cause you to lose weight. Amazing but true. Try it...

Financial commitment (weekly fee)

This may be motivated and fuelled by guilt but shows a tangible commitment. You could instead send me your money (which you'd be more than welcome to do!) but I think what would work better is to set up a piggy bank, either real, or electronic (easy with online banking) and each week deposit five or ten dollars, pounds, euros or yen. When you reach certain targets you are allowed to withdraw and spend it on a prize. Maybe a new pair of running shoes or a pair or (more) skinny jeans.

You might even find the reward works better to simply build up holiday spending money each Summer. You might after an excellent week put an extra twenty into the pot to pay yourself for doing so well. It is your money and you can play no end of mind tricks to reward yourself.

It's all about finding what works best for you. There is medical evidence that reward systems work in both children and adults and still more evidence that when the people choose their own rewards and reward structure, that they do better. Behaviour modification happens faster and is more effective.

Support group (others going through the same journey)

The group feeling of belonging to a diet club helps you feel good about what you are doing and encourages you to keep attending. I think for some of us, the money, time and effort could be better spent elsewhere as misleading unscientific information seems common at diet clubs.

Perhaps joining a local walking group, running club or aquarobics class could bring you the same or better benefits.

Many local gyms aren't full of Lycra clad models, but ordinary folk like you and I. Go and have a look around, you may be pleasantly surprised.

You can also get all of the gym benefits in home workouts such as Insanity or running or swimming, but many of us thrive better when there are others doing it too.
More another day...
_________________________

Dr Windross works as a GP with a special interest in weight management. 'The Waist Management System' out now on Amazon and on Kindle:
http://www.amazon.com/The-Waist-Management-System-choices/dp/1503299112/ref=tmm_pap_title_0?ie=UTF8&qid=1420473153&sr=8-2

FREE 20 weight loss daily emails to help kick start your plan: http://eepurl.com/baH-T1

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Successful Weight Loss Now - Prime Yourself For Results

Priming is an implicit memory effect in which exposure to one stimulus influences a response to another stimulus.

So what on earth does this have to do with weight loss. Priming for weight loss results may not be something you have considered.

But have you realised you have been priming yourself to not succeed for years. You haven't done this consciously but every time you struggle with your weight, or feel dejected, or when you feel down looking at air brushed photos of supermodels in glossy magazines.

So let's put the past aside and focus on how you can use this powerful method to help you succeed. Some of the steps you are taking may seem positive, such as buying the latest diet book or video, or cleaning out the pantry and discarding any threats to weight gain.

But you have done this before, maybe many times, so the very act of trying to help yourself could be just another cream bun on the thighs of disappointment.

So how do you start to prime yourself in the right direction. Firstly the desire is to get fast results, but deep down you know that doesn't work, so let's take it a step at a time.

Say you want to lose ten kilos. Let's focus on just 2 kilos to start with. Imagine having already achieved your result. How would you move and breathe and think and feel if you had. Prime your imagination to lead you to live as if you are already successful at weight loss.

Next sit down and make a list of words which express your desires. i.e. thin, light, healthy, happy, quick, energetic, slim, sexy, etc. It's important that you make the list to fit your feelings. These are now your priming words.

Perhaps you could make a few short statements, such as I'm feeling slim fit and healthy, or I feel light, energetic and sexy. These statements repeated soon filter into your subconscious and become the default feeling and belief.

Of course this process can be speed up dramatically with hypnosis. This overcomes having to chip away at your subconscious resistance.

Other ways you can prime your unconscious mind is to place sticky notes in obvious places with your words on each. Seeing these words even in your periphery will keep the process moving forward.
It's easy to dismiss simple ideas, but it doesn't have to be complicated, after all simple messages such as eat up all your food, what about the starving children, or if you are a good child you can have dessert, were easily implanted in your subconscious.

And now if you would like to discover the missing key to weight loss Ian Newton invites you to go to http://www.successfulweightlossnow.com/

Keep healthy and happy

Ian Newton

Article Source: http://EzineArticles.com/?expert=Ian_Newton

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Make A Motivational Calendar With A Fun Reward

Any of you who have taken on a goal to lose weight and get in shape may have encountered a difficult struggle. Let's face it, being lazy and eating anything you want while sitting on the couch is simple to do. No wonder why more than 35% of adults are overweight or obese, and unfortunately that statistic is continuing to rise.

However, if you are determined not to be grouped in that category and are ready to do something about it, then you must be willing to deal with your daily nutrition along with some type of exercise routine.

Since weight loss success is 70% dependent on the food and drinks you consume, this is often the aspect people have the most trouble improving.

If you're having difficulty keeping your nutrition in check, one of the best ways to help you stay focused on your healthy eating plan is to create a motivational calendar complete with a short-term reward.
Sounds intriguing doesn't it?

Here's how it works. First decide on the time frame you want to set for your nutritional mini-goal. In other words, how many days do you want to eat healthy until you get rewarded for all your efforts?
It's recommended when just starting out to begin with 3-7 day increments. Once you are successful with the very short-term goals, you can gradually increase the duration to 7-14 days, and eventually tackle one month at a time.

The reward you establish for yourself can be one of your "favorite" foods you gave up to help lose weight. But keep in mind the reward should still be a controlled one. In other words if you are rewarding yourself with ice cream, just have one or two scoops, not an entire gallon.
Some tips to help keep this process effective:

1) Use a wall calendar tacked up in a visible area you'll see daily. A store bought calendar or one you create on your own would suffice. Be sure to keep a pen or marker attached to a string so it's easy to mark off everyday. You can also attach motivational pictures, quotes, and even your overall goal.

2) Mark the starting and ending days for your first healthy eating challenge with something bold and bright like a giant star or even a sticker.

3) Each day you eat healthy for its entire duration (snacks included) write a giant H in that box. You can use this same calendar to keep track of your weekly workouts too.

4) As the week/month progresses, your motivation will increase as you start filling the calendar with more and more healthy (H) days.

5) If you do encounter days when you weren't particularly "healthy", reflect on the experience to see what happened or why you strayed from the plan. Was it a special occasion such as someone's birthday or other celebration? If not, then determine why you went astray and revise your calendar along with your mini-goal.
Remember, this calendar is meant to help keep healthy nutrition at the forefront of all decisions related to food and drink. However nothing will truly help unless YOU are willing to stick with it and give your best effort.

If you continue to eat and drink in an unhealthy manner and not get any type of exercise, then naturally nothing in regards to improving your health will happen and weight gain will likely continue.
Use a motivational calendar and you will see how it truly helps keep healthy nutritional decisions as a top priority.

Gregory L. Gomez, a LAUSD teacher who's also on journey to develop a healthy life in an effort to lose weight and get in shape. Follow his progress on http://HealthyChoicesInLife.com as he strives to lose nearly 100 pounds by eating healthy and maintaining a consistent exercise routine. Get a FREE monthly Healthy Choices Newsletter along with FREE Healthy Eating Ebook just for stopping by at
http://healthychoicesinlife.com/why-cant-i-lose-weight.

Article Source: http://EzineArticles.com/?expert=Gregory_L_Gomez

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Why Some Diets Just Won't Work for You While Others Will

For decades, both dieters and medical professionals alike puzzled over why some diets appeared to work for some people but not others.

Uncharitably perhaps, the explanation often given was that some people were successful because they made more effort whereas those that were not achieving results must somehow be 'cheating'.
Whether that explanation was uncharitable or not you can debate but it was certainly something of a too-easy cop out in terms of trying to understand what was going on.

People's bodies are not the same

It shouldn't really be necessary to study medicine for seven or more years before you come to the conclusion that not everybody has the same body chemistry.

Specifically, different people's bodies have different dietary needs. Some process certain types of food differently to others. Some people have a relatively high metabolic rate, meaning that they burn calories rather faster and more efficiently than others, assuming they have taken these calories in from certain foodstuffs.

None of this should really be surprising.

The evidence was already staring the dieting world in the face in the form of things such as allergies. Another powerful clue was the fact that some people can also self-evidently consume very high amounts of calories without apparently putting on weight even whilst doing only moderate exercise.
However, for many decades all these indicators were ignored and dieters who struggled to lose weight were roundly castigated and accused of all sorts of bad practices when in fact they may have been sticking quite rigidly to the prescribed diet.

Today's dieting culture

Unfortunately, some of the above attitudes are still relatively widespread but at least a more enlightened view is finally being adopted by many diet specialists.
Using some of the most modern science around, they are working to craft diets that are targeted at the individual's specific body chemistry and which, critically importantly, can be customised over time, as experience and knowledge of the individual is gained whilst dieting.
So, out has gone the 'one diet fits all' approach to be replaced, at least in advanced dieting circles, by a much more focused and individual approach.

What that entails

Today, such diets typically start with a series of blood tests and medical assessments of the individual. The objective there is to try and identify exactly what type of body chemistry is going on and to create a diet targeted specifically at it.
Progress over time is checked by taking further blood tests and any required revisions to the diets will be made accordingly.
If you would like to know more about these weight loss programs, you will be able to get further details from expert providers of such.

Summary

What is now accepted is that the statement "diets don't work for me" is not just an excuse offered by people with low willpower but is actually a valid scientific fact.
This fundamental philosophical change is long overdue but it is finally here and many dieting systems may be adapting over time to take the new science and new methods on board.
If you have previously adhered to a diet and have found that it made little or no difference, it might be worth contacting one of these new providers sooner rather than later.

Ratna Rashid is an author and business manager in Adventures in Weightloss team. Adventures in Weightloss is a medically designed, personalised weight loss program resulting in rapid and permanent weight loss. Read some tips to maintain your target weight.

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4 Foods That Cause Belly Fat

Do you hate belly fat? Here are four foods that cause the fat:

Fatty foods

All foods that have fat will cause you to have belly fat. Some of these foods are red, meat, cream and butter. In addition to giving you a fat belly these foods contain a lot of saturated fats which are a major contributor of heart and artery-related diseases.

Fried foods such as chips, corn dogs, and fried chicken contain plenty of fat and empty calories. Since the fried foods are usually coated in floury confections, they deliver a double dose of sugar and fat which are the primary drivers of a fat belly.

If you need to avoid or reduce fat in the belly you need to avoid taking these foods. As an alternative you should take fruits, broiled dish, and vegetables. When it comes to vegetables you should avoid French fried vegetables.

Sugary foods

I bet you knew this. The unfortunate thing with sugar is that it takes a direct route between the mouth and the belly. While there is some sugar that is used for energy for immediate use, there is some that is stored in your body as fat.

Some of the sugary foods that are the main culprits of causing belly fat are: sodas, pastries, and candy. If possible you should replace the sugary foods with other alternatives such as vegetables and white meat.

Salty foods

Sodium brings about belly fat by bringing about digestion of other foods which are converted to fat that is deposited in the belly area. In addition to this, high salty foods have been shown to cause bloating.

To avoid belly fat brought about by salt you should avoid salty foods. You should consider taking lower salt alternatives such as fruits and vegetables. You should also make it a habit to drink plenty of water after taking sodium-rich foods.

If you are taking packaged foods, always check the levels of sodium in the foods. Always remember that you should not take more than 1,000mg of sodium every day.

Alcohol

Hey, beer lovers. If you want to reduce belly fat you need to avoid your beloved bottle. Alcohol not only contains a lot of calories that are converted to fat, but it also contains plenty of sugar that ends up as fat.

Conclusion

These are some of the foods that cause belly fat. Avoid them and you will have a body of an athlete, okay?

We have plenty of information on the foods that cause belly fat. We also have the best information on the best natural fat-burning foods that you should take.. On our website you will also find plenty of expert tips on how to lose weight.

Article Source: http://EzineArticles.com/?expert=Duncan_Lancer

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3 Awesome Tips To Lose Weight, Slim Down Your Waist And Enjoy Better Health

Do you want to lose weight and get skinny without taking diet pills or going to the gym? It is possible if you follow the below given suggestions consistently for at least a month or two. You can start seeing results within the first month itself. The key is consistency. If you are not consistent, you may not see good results.

1. Use a hula hoop

  - Using a hula hoop for 5 to 10 minutes per day can have a tremendous effect on slimming your waist. There probably is no other exercise which takes only 10 minutes and can have such an effect. Doing hula hoop stimulates those inner muscles of the waist which other exercises fail to stimulate. Even running and climbing steps fail to stimulate these inner waist muscles. Hula hooping is not just good for slimming the waist but can also help in boosting metabolism which will cause you to burn more fat.

When you are starting out, don't do this for too long. Aim for 2-3 minutes initially and then you can gradually increase the time. If you are having difficulty in performing hula hoop exercise, it could be because you are trying too hard to keep the hoop above your waist. This is not good for the heart.

2. Detoxify your body

 - The harmful toxins which get accumulated in our body can also contribute to weight gain. The toxins can affect our body's metabolism thus contributing to weight gain. For this reason we have to periodically detoxify our bodies. You might have read about the 10 day master cleanse program or other similar programs. Many people who tried them out have experienced wonderful results. Alternatively, there are some foods which you can include in your daily diet which help in flushing out harmful toxins from the body.

3. Chew your food properly

  - This is a very important habit which you need to develop. It will not only help you lose weight but will also help your digestion. You have to thoroughly chew each morsel of food that you put in your mouth, before you swallow it. Some people say you have chew your food 50 times prior to swallowing. Some others hold the opinion that since we have 32 teeth we should chew our food at least 32 times. The actual numbers are not important. What is important is that you should chew your food a lot more times than you are currently used to.

If you follow this advice for a month or two, you can see drastic improvement in your digestion and overall health. Try chewing the food at least 30-40 times. When I started following this advice, I used to literally count each time I put a morsel in my mouth. But after a few weeks I no longer had to count. This habit can also help in overcoming over-eating problem.

Visit our website for more information on how to get skinny fast and easy. We have many helpful articles.

Article Source: http://EzineArticles.com/?expert=Kent_Swigg

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Be Very Careful When You're Tired

It's almost the end of a long work day and the one thing that's been on your mind for the last hour is a double bacon cheeseburger super sized combo you're planning to devour on the way home.
Don't do that to your body!

If you're really focused on losing weight and developing a healthier life, one of the most important moments you will need to deal with regularly are the times when you are tired and tempted to revert to a simple fattening fast food meal.

Do you really want to lose weight and get in shape? If so, then you can't simply cave-in and grub on the unhealthiest options just because you're tired. What good is that going to do for your body in the long run?
Sure you'll be temporarily satisfied but how long does that feeling actually last? By tomorrow morning that euphoric feeling will have passed leaving you with nothing but a plethora of calories that have now found a comfortable place to remain on your body. Dealing with the subtle temptations that arise when our focus is wavering can be tough, and why time and time again folks fail in their attempts to shed that pesky weight.

When we are physically and/or mentally exhausted, we often lose a bit of self-control. The choices we should make have a tendency to be changed to another option. In the case of weight loss, the choice you make can literally take back days of effective nutrition and healthy exercise which is why it's so important to stay focused especially when you're tired.

Not only is it detrimental to your efforts to do this but think of how this see-saw effect will have on your motivation to continue with your weight loss plan.

One of the best ways to combat these types of situations where a lapse of focus may throw a wrench into your weight loss efforts is to keep yourself nourished all day long. When your body does not have the chance to become famished, you will be far less likely to eat something unhealthy from a fast food spot.

Being tired and hungry at the same time is never a good combination. Therefore don't put yourself into that situation. Instead be sure to plan out your day with healthy nutrition as your main focus. Eat a healthy breakfast at home but also be sure to pack a travel sized lunch to take with you if you're heading out to work. Be sure to bring along at least two healthy portioned snacks to eat in between your breakfast and lunch meals.

By insuring you do this regularly, you will avoid the instances when you become hungry between meals. When you combine the tired factor with hunger, you likely know from experience that the outcome is rarely a positive healthy one.

Gregory L. Gomez, a LAUSD teacher who's also on journey to develop a healthy life in an effort to lose weight and get in shape. Follow his progress on http://HealthyChoicesInLife.com as he strives to lose nearly 100 pounds by eating healthy and maintaining a consistent exercise routine. Get a FREE monthly Healthy Choices Newsletter along with a Healthy Eating eBook just for stopping by at http://healthychoicesinlife.com/healthy-eating.

Article Source: http://EzineArticles.com/?expert=Gregory_L_Gomez

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An Easy Way To Count Calories

Anyone who is serious about losing weight and getting into better shape needs to realize that some important nutritional decisions will need to be made with the many choices in regards to food and drink on a daily basis.

Each time you are confronted with food or beverages, you have the potential to consume too much and this is when the majority of weight gain occurs. Therefore if you want to make this process much easier and increase the likelihood of being successful, one of the best ways to get started tackling your daily nutrition is to count calories.

In the past, it was a bit cumbersome to count calories since you had to lug around a notepad and pen to actually write down everything you ate and drank during the day. Now with the Internet and smartphones that can run applications, counting calories has now become easier than ever. You can now simply whip out your phone, tap a few buttons and your calorie amount is automatically tabulated.

Before you jump to the conclusion that to count calories is obnoxious and takes weight loss too serious just look at the benefits it can provide you if losing weight is something you truly want to achieve. Really consider this especially if you haven't been successful in the past.

In a nutshell, counting calories allows you to get a clear picture of exactly how much fuel you are putting into your body every day. When you focus on putting just the correct amount of food in your body and exercise a bit, the weight steadily falls off. That's as simple as it can be put.

One of the main reasons people gain an excessive amount of weight is because they do not control how much they eat or drink on a regular basis. When you also throw in the fact that little or no exercise is enjoyed, this is an easy one-two combination that quickly leads to weight gain. Unless some changes are made, obesity is likely the only outcome.

Sure there are surgical options along with some diet fads that may or may not work, but if you want to do this on your own for free and are willing to try something new and stick with it for at least a month, then there's no reason why you can't be successful with weight loss.

Just remember, consistent nutritional changes will need to be made if you want to have any chance of improving your situation. In other words, eating healthy one day then flipping the switch and eating unhealthy the next three days is not going to do your body any good nor will you shed those excess pounds.

Naturally changing the types and amounts of food you eat is often an extremely difficult feat to accomplish and the number one reason why folks fail. But by using a free calorie counting application you will have an ally that will help you as you redevelop your eating habits. You want to put nutrition at the forefront of your thoughts on a daily basis from the moment you wake until you go to sleep. Throughout this time all choices regarding your nutrition should be regulated.

Once you get your hands on one of these free tools to help you count calories, and set up your profile (in literally 2 minutes) you will see how powerful an ally this can be in your fight to get fit.

Gregory L. Gomez, a LAUSD teacher who's also on journey to develop a healthy life in an effort to lose weight and get in shape. Follow his progress on http://HealthyChoicesInLife.com as he strives to lose nearly 100 pounds by eating healthy and maintaining a consistent exercise routine. Get a FREE monthly Healthy Choices Newsletter along with a Healthy Eating eBook just for stopping by at http://healthychoicesinlife.com/healthy-eating.

Article Source: http://EzineArticles.com/?expert=Gregory_L_Gomez

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Enhance Your Weight Loss

Half knowledge is always more harmful than none at all. With a lot of information available all over for weight watchers and losers, it is important to make sure you are not victim of myths and negative information about weight loss. Many people who have lost weight (and gained it later) or others who have had successful weight loss stories post their experiences online. But it is necessary to ensure what you follow is healthy and will not adversely affect you.
Here are a few things you must consider seriously when wanting to lose weight:

1. Never skip breakfast: sure you may lose a few pounds, but this is unhealthy. When you skip breakfast, you unconsciously tend to supplement the lost calories by over eating during lunch, or choosing the wrong foods. You may also end up binging. This tends to increase in weight, rather than loss of it. When you start your day with a healthy hearty breakfast, you tend to stay fuller for longer. You blood sugar levels will be stable and you will resist unhealthy eating. Always keep in mind "Eat breakfast like a king, lunch like a prince and dinner like a pauper".


2. Choose a low calorie diet: see a weight loss coach for an integrated low calorie diet. The juices, soups, steamed veggies, are pseudo low calorie foods. Juices have high glycemic index as they include fruits that have stripped off their fiber which in turn lowers the nutrition levels. Choose whole fruits over packaged fruit drinks. Steamed veggies can make you feel sick due to the blandness. Not only is this an unsustainable diet, it leads to unstable weight loss where, once you stop, you may end up gaining more than you lost. A diet plan should include low calorie foods from all nutrition types: carbohydrates, proteins, minerals, vitamins, and also fat. The body needs an adequate amount of each of these to function optimally, and hence a good balanced diet contains the right amounts of all of these.


3. Exercise: not eating too much through the day is no excuse for not exercising. Your body needs physical activity to lose weight and fat, and to tone up the muscles. It is important to exercise as it not only helps you burn calories, it will improve blood sugar and make you feel more energetic due to the aerobic reactions it will trigger in your body. While exercise is important, results will be more effective if exercise is teamed with a good balanced diet. The right combination of exercise and a healthy diet will increase metabolism, reduce acidity, bloating, lethargy, and anxiety.

Weighing yourself everyday: weight is subject to water retention and weighing in daily will give an accurate picture of the weight lost. What is more important is to monitor the fat percentage. Daily weigh in may only record the water loss and not the fat loss and may prove to be faulty. Hence, weigh in weekly to get accurate numbers and monitor weight loss.

Not only is this an unsustainable diet, it leads to unstable weight loss where, once you stop, you may end up gaining more than you lost. A diet plan should include low calorie foods from all nutrition types: carbohydrates, proteins, minerals, vitamins, and also fat.

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