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The Keys To Healthy Weight Loss And Wellness
WHAT TO EAT
KEY #1 Eat lots of Organic Vegetables and Fruits!
Veggies and fruits are low in calories, provide filling fiber, vitamins and minerals, and protect your health in many ways. Organic produce has superior nutrition without the insecticides and poisons found in ordinary produce. Eat as much of your produce raw as you can. Cooked or frozen is acceptable, but stay away from canned. Naturally fermented (lacto-fermented) vegetables, such as sauerkraut and kimchee, are very good for you as well.
KEY #2 Eat Meat and Animal Products.
There are vital nutrients found in animal foods that cannot be found elsewhere. Meat, fish, eggs, cheese, and milk are important staples in our diet. And their protein is important for preserving and building lean tissue – the muscle that burns calories!
KEY #3 Eat Whole Grains-- Properly Prepared.
Grains should be soaked, sprouted, or fermented to be digestible for most people. Whole grain products that have not been properly prepared can cause mineral deficiencies and intestinal problems.
KEY #4 Add Raw Milk Products to Your Diet.
Raw (unprocessed, unhomogenized, unpasturized) whole milk from grass fed cows is what the body needs (adults and children). It will boost your intake of calcium and other nutrients, and help your body shed unwanted fat with the CLA found in it. See http://realmilk.com for more information.
KEY #5 Eat lots of "Good" Fats
The omega-3 unsaturated fatty acids in butter, some fish (especially cod liver oil) coconut and palm oil and nuts are vital to health. Saturated fat, despite what you probably heard, will help you lose weight, does not cause heart disease, and is actually something the body needs for healthy functioning.
WHAT TO AVOID
KEY #6 Cut Out “Junk” Carbs-- Sugar and White Flour.
They sabotage your healthy diet in all but the smallest amounts. Use soaked whole grain flours and small amounts of natural sugars such as raw honey and organic maple syrup. Stay away from corn syrup-- it is worse than sugar.
KEY #7 Greatly Reduce “Junk” and “Bad” Fats
Trans fats and processed oils (most of the oil you will find in the grocery store for cooking) are not only high in calories, but are loaded with harmful fatty acids that contribute to disease and obesity. Use butter and coconut oil for cooking, and other healthy oils like flax and olive oil raw for salads.
KEY #8 Stay Away From Modern Soy Foods.
Soy is not a meat replacement and can block mineral absorption, inhibit protein digestion, depress thyroid function and contains potent carcinogens. Traditional soy foods are fine, if taken in small amounts and properly fermented, like in soy sauce, miso and tempeh. Avoid all products with soy proteins and isolates added to them. Do not give infants soy formula!
KEY #9 Avoid Processed Food.
Canned and processed produce, boxed meals, processed meat and cheese, protein powers and powered milk contain toxins and things that keep you fat-- such as MSG, rancid fats and cholesterol, hydrogenated oils and trans-fat, white sugar, and white flour, not to mention all the added colors, preservatives and artificial vitamins. Use unrefined sea salt and herbs to season your food instead of refined salt and MSG.
KEY #10 Reduce or Eliminate Processed Alcohol.
Processed alcohol consumption tends to cause weight gain. Traditional homemade fermented unpasturized beverages, low in alcohol, on the other hand, are good for you in moderation.
WHEN, HOW & HOW MUCH TO EAT
KEY #11 Cut Down on Food Gently
Extreme and sudden dieting causes your body to conserve, not burn calories. See "Report."
KEY #12 Eat Snacks, Not Meals
More frequent, smaller healthy snacks are burned for energy, not stored as fat.
KEY #13 Stop Counting Calories
It isn't the calories that make you fat, it is what foods you eat-- like sugar, white flour, processed foods and bad oils!
EXERCISE & LIFESTYLE
KEY #14 Eat Earlier, Not Later
Skipping breakfast makes it difficult later in the day to control your appetite.
KEY #15 MOVE!
You must exercise to build lean tissue that burns fat! Gradually boost exercise frequency and intensity for even greater effects.
KEY #16 Reduce Stress
Stress increases hunger and promotes weight gain.
KEY #17 Get Daily Sunshine and Plenty of Sleep
Sunshine produces Vitamin D, which helps in fat loss, while sleep is necessary for rejuvenation and carbohydrate metabolism.
KEY #18 Lead a Healthy, Active Life
Good habits and small steps can set you on the right path to a healthy and fit lifestyle.
KEY #19 Be a Positive Person
Think positive thoughts and practice forgiveness.
KEY #20 You are in Charge of Your Own Health
It is your job to take responsibility for your health—it is not the job of your spouse, your family, your doctor, or your cook. Educate yourself and practice discipline. Share what you learn with others.
This was taken in part from “16 Keys to a Healthy and Fit Lifestyle” by Nexagen (http://nexagenusa.com/diet_patch) and modified by Dianne Ronnow, author and Independent Distributor for Nexagen. They are headed in the right direction, but I modified them a little by the proven healthy living principals of the Weston A. Price Foundation (http://westonaprice.org).
Sometimes we just need a little help to live a healthy lifestyle. Something to jump-start the metabolism, give us energy and start the fat burning and muscle building. If that is you, check out the great Jen Fe Fat Loss Diet Patches from Nexagen. They are proven safe and they really work!
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Weight Loss Myths
Every regime has its supply of useless folk lore and half-truths that get passed on down the line from person to person. But I'd put weight loss up against any of them for what has to be the most time wasting and even the most dangerous myths out there.
There is a ton of free advice seen in the media these days and if it is taken seriously, can really set you back on your weight loss endeavours. This can lead to the kind of frustration that makes people think they are "destined to remain fat for life”.
This in not true, Have a look at the Weight loss myths below and draw your own conclusions.
Exercise on an empty stomach and burn more fat.
Effective weight loss is the total amount of calories burned during the day, not how or why they were burned. It doesn't matter if it is night or morning, so exercise early in the day has no advantage to exercise later in the day.
Studies show that increased metabolism induced by anaerobic exercise is actually less after a large meal. Which probably means that more energy is being used for digestion than what is being used to repair muscle.
More exercise is better.
Every exercise session is beneficial to each individual, however more is not always better. It depends on what is trying to be achieved. There is a level and frequency required to achieve results.
After this level is reached, additional exercise can have the opposite effect, not allowing the body to recuperate and adapt to the stress induced by the exercise, which can be detrimental to your results.
After stopping exercise muscle will turn to fat.
This in not possible, Muscle and fat are two different types of tissues in the body and you cannot convert one into the other. This is like trying to turn water into milk. If you stop training, the muscles will shrink in size - and do not disappear. The more calories taken in that are not burned off will be deposited as fat.
If you’re not sweating, you’re not working hard enough.
Sweating is the body's way of cooling itself down. Many factors contribute to body temperature, including room temperature, types of exercise done, body-fat levels, clothing, and exercise intensity. The intensity for exercise can't be judged by the amount you sweat.
A well-trained person will often sweat a lot because their body can more efficiently regulate heat.
Taking sugar before exercise to raise energy levels.
Ingestion of sugar will lead to a rapid rise in blood sugar levels. This rapid rise stimulates a release of insulin, which quickly removes the excess sugar from the blood system, often causing your blood sugar levels to drop, sometimes belowthe level that it started at, leading to faster exhaustion.
Gaining weight is just a part of getting older.
Getting older is not an excuse for gaining weight! As we age and begin a more sedentary lifestyle we start to lose muscle mass.
The efficiency of your metabolism is directly linked to how much muscle you have on your body. The most efficient way of maintaining your body's muscle mass and keeping your metabolism from dropping, is by doing a high intensity strength training workout once a week.
X is the best form of exercise.
Claims like this are usually based on marketing strategy and personal bias. Even when claims are based on factual information, they have little practical value to the average exerciser. The most important thing is to choose an activity that you like, and perform it properly and consistently.
If it’s fat free I can have as much as I want.
Unfortunately fat free doesn't mean calorie free. The word fat free is misleading because if you overeat on anything, even fat free foods and you don't burn off those calories, your body will store the excess as fat.
Don't drink water when you exercise or you will get cramps.
By drinking litres of icy cold water in one go while exercising you will probably suffer from cramps. This is why it is important to drink water continuously before, during and after exercising to replace the fluid you've lost and avoid any discomfort.
By not having a personal trainer I wont make gains.
Hiring personal trainer is one way you can use to reach your goals, but you are an adult capable of making decisions and setting your own goals once you have the knowledge of how to go about it. Following a good exercise program and eating plan does not require someone standing over you and telling you how to do it.
By exercising my abs I will lose my pot belly. Exercising your abdominals will help to tone and firm the abdominal region, but it will not reduce fat deposits that are responsible for a pot belly.
Fat reduction comes from burning more calories than you take in. Fat is reduced uniformly throughout the body there is no such thing as spot reduction.
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Weight Loss Motivation – How To Find It And Keep It!
Everyone who has ever tried to lose weight knows that the really big issue is motivation - where do we find it, how do we keep it going, and what do we do when it slips!
To be successful at losing weight you must find your own motivation. More importantly, you must keep motivated, even when times get tough! Read through the tips and tricks and other resources below to help you find and maintain your motivation.
* Set your goals and work out a realistic timescale for achieving them. Commit to them 100%.
* Put it in writing! Scribble down in as much detail as possible why you need to lose weight, how much you are going to lose, when and how. The more you commit to paper the better. Carry a notebook around with you and use it to record thoughts and ideas, recipes, quotes - whatever will inspire you and keep you going.
* Tell a friend or member of the family and ask them to help you stick with your plan.
* Remember that you are losing weight and improving your health "one day at a time". You can stick at anything for one day!
* Don't dwell on the junk that you are taking out of your diet. Instead, celebrate the healthy foods that you are putting in.
* Make bullet points of your main motivational issues and write them on a stack of cards. Display the cards where you will see them regularly - on your bathroom mirror, in your purse, in your car.
* Create a "mantra" to repeat to yourself when times get hard. For example, "Every day I am improving my health, my looks and my well-being. I am getting stronger in every way."
* Consider asking for sponsorship from friends and family for a good cause. Perhaps you can raise money for starving children while you get your own eating under control?
* Start a file or scrapbook of articles, recipes and any other interesting titbits you read.
* Start another file of fashion and wardrobe ideas. Plan what you will need to buy when you shrink a size or two!
* Buy a piggybank and fill it up with a particular sum for every pound you lose. You can use it towards your new outfits!
* Find someone to share the experience with, and laugh your way through the tough times.
* Learn from other successful slimmers. Read other people's stories, join a club, find a chat room, or start your own email group.
* Motivate yourself with our collection of weight loss quotes, available free to subscribers to the weekly Losing It My Way ezine.
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www.nimm-app.de & www.eat-less.eu & www.abnehmen365.com & www.weight-loss.cn & www.placebo-food.info & www.plcebo-snack.info & www.app-macher.de and on FACEBOOK https://www.facebook.com/pages/APProvidercom/439039912843839?fref=ts and https://www.facebook.com/pages/Nosh-Me/364950710276720
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Weight Loss Instructions
Obesity is a growing concern in today’s world. By following the given weight loss instructions you can lose weight and maintain a steady weight throughout.
Chinese diet tea
With the intake of Chinese diet tea one can reduce weight and can live slim and trim. Chinese diet tea causes rapid and substantial weight loss. Chinese diet tea prevents the formation of body fat. Experts say that intake of Chinese diet tea significantly increase energy expenditure and also significantly effect on fat oxidation. Chinese diet tea does not contain caffeine that’s why it does not affect heart rate. So it is safe and highly helps in weight loss.
Water
Intake of water helps weight loss. Water has no calories, cholesterol and fat. Studies showed that a high consumption of water does not allow more fat to be deposited inspite of being metabolized into energy and helps in weight loss. So, increasing of water consumption will prohibit fat deposition and in this way you obtain weight loss. Eight to twelve glasses of water help in weight loss.
Free diet plans
Free diet plans are also helpful in weight loss for those people who are busy and don’t have time for shopping and preparing their own meal. Free diet plans are mostly prepared on the recommendation of dietician and nutritionist. Hence, these are specially organized for athletes and dieters as they contain less fat and calories. As a result, by using free diet plans you can lose weight and maintain it steadily.
Balanced and nutritious diet
With balanced and nutritious diet one can lose weight. Balanced and nutritious diet should be according to your own body need. If you want to take balanced and nutritious diet then you must take exclude fat from your diet and should include juicy fruits, green leafy vegetables, roughages, cereals and brown bread which is free from fat and full of proteins.
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See also our websites:
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www.nimm-app.de & www.eat-less.eu & www.abnehmen365.com & www.weight-loss.cn & www.placebo-food.info & www.plcebo-snack.info & www.app-macher.de and on FACEBOOK https://www.facebook.com/pages/APProvidercom/439039912843839?fref=ts and https://www.facebook.com/pages/Nosh-Me/364950710276720
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Why Losing Weight is Good
There is a great benefit acquired from losing weight. Though losing weight is not easy, the long term effects brought by it would probably be of help to anyone considering to shed those unwanted and unhealthy pounds.
The following are a few of the remarkable advantages from losing those excess weight.
Weight loss prevents high blood pressure, heart disease and stroke
That is a three in one benefit from losing weight. It is a fact that heart disease and stroke are one of the primary reasons for disability and death in both men and women in the US. People who are overweight have a higher risk to have high levels of cholesterol in their blood stream as well as triglycerides (also known as blood fat).
Angina, one type of heart disease, could cause chest pains as well as a decrease in the oxygen pumped to the heart.
Sudden death also occurs from heart disease and stroke, and usually this strikes with very little warning, signs and symptoms.
It is a fact that by decreasing your weight by a mere five to ten percent, this could positively decrease the chances of you having or developing heart disease or a stroke. Plus, how your heart functions would also improve as well as your blood pressure, cholesterol and triglyceride count will decrease.
Weight loss prevents type 2 diabetes
Diabetes puts in jeopardy one’s life as well as how one leads his or her life because of the complications that result from having it. Both types of diabetes, type one and type two are linked with being overweight. To those who already have diabetes, regular exercise and losing weight could help in controlling your blood sugar levels as well as the medication you may be currently taking. Increase your physical activity. You could simply walk, jog or dance. It helps get those blood streams moving as well as lose those unnecessary pounds.
Weight loss helps reduce your risk for cancer
Being overweight is linked with a number of kinds of cancer. Specially for women, the common types of cancer that is associated with being overweight include cancer of the uterus, gallbladder, ovary, breast, and colon. This is not meant to scare you, this is only to keep you informed. Men are at risk too from developing cancer if they are overweight. These include cancer of the colon, prostate and rectum. Extra weight, a diet high in fat and cholesterol should as much as possible be avoided.
Weight loss reduces sleep apnea
Or it could eliminate it all together. Sleep apnea is a condition wherein one could temporarily stop breathing for a brief period and then would continue to snore heavily. Sleep apnea could cause drowsiness or sleepiness during the day and – because of being overweight – could result in heart failure. Shedding those excess pounds could help in eliminating this problem.
Weight loss reduces the pain of osteoarthritis
When one weighs heavily, the joints of his or her knees, hips and lower back would have to exert double – if not triple – effort to carry him or her through out his / her waking, walking and moving life. This could cause tension and stress on these joints. Weight loss decreases the load these joints carry thus decreasing – if not eliminating – the pain of one who has osteoarthritis.
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Pointers on Losing Weight Safely
People who want to lose weight commonly, and first of all, think about reducing the amount of food they eat. This may be quite a solution but not exactly the best there is. In fact, depending on the amount you reduce in your food intake, it may even be dangerous to one's health. So how does one lose weight effectively and safely? Here are some points one should consider when trying to lose weight:
Beware of the Crash Diets
Most people think that trimming down the calories can alone shed off their unwanted excess. Probably this is because of the fad there is in advertising about low-calorie food products and beverages. What people don't know is that this could be dangerous because when they decrease their calorie intake way to below the required levels, the body begins to digest the fats. Sounds good but it doesn't actually. Burning fat requires a lot of energy. Since there is not much energy in the body to facilitate metabolism of fat, it will run at a very slow pace resulting to fatigue, illness and weak immune system.
Low-calorie diet is also compensated for by the body by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This would consist mainly of fats. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.
However, one can try out eating small meals at more frequent intervals. This way the body will not think that it is being starved and will not store food as fat.
Eat Properly
One may have considered junking the crash diet option but he should also not forget to watch what he is eating. Variety must always be considered so that one may be able to get the necessary nutrients from his diet.It is also healthier to eat food which are roasted, steamed or broiled rather than fried. It is also important to include a lot of fiber in the diet. Frequent rehydration is also necessary.
Pump Up lean Muscle Mass
Muscles burn calories when they work; they even do so at rest. Unlike fats which just lie around, bulge around the pants and dangle beneath the sleeves, muscles burn calories all-day round. With this fact, one can start weight loss by increasing muscle mass. The more muscles, the less fat will be left. This is attainable starting with working out with resistance exercises.
Engaging in Aerobics
Aerobics are not only good for the heart by increasing cardio-vascular endurance. Aerobics also help in increasing lean muscle mass while simultaneously decreasing excess body fat. Aside from these, aerobics make the metebolic process more efficient and its rate high, even after a long while. Imagine burning fat efficiently while driving along the freeway or even while watching television.
Extra "Push"
Some people believe that smoking and caffeine can actually help in losing weight. This can perhaps be true; however, they do the body more harm than good because of their side-effects. For that extra "push", one can try out taking food supplements. Afterall, 95% of these products out in the market actually does good.
On Taking Diet Pills
Over-the-counter diet pills affect the amount of weight one loses as well as how long one keeps that amount of weight off. However, one must be wary of the side-effects of these diet pills. As such, one must faithfully follow the instructions provided for in the packaging. It is also prudent to consult the physician anyway before trying out these drugs and also to find out which type would be best for the individual.
Losing weight does not have to mean sacrifice and suffering. It actually means opening up to a more full and healthy life where one may not have to feel bad about himself having to look the way he does or not being able to do what he wants to do. Losing weight might entail a little adjustments plus the discomforts, but as the old saying goes, "no pain, no gain." Besides fat, what has one got to lose anyway?
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Tablets to Help In Weight Loss
Recent studies have shown that more people are getting overweight every year. This happens not only to adults but even to kids who have just started in school.
There are many factors that have contributed to this such as the rise in the number of fast foods joints that contain a lot of saturated fat in the meals, the use of refined sugar in sodas and other processed foods, eating food with less fiber, genetics, overeating and as people age slow metabolism.
Since losing weight takes time and most people can’t wait to get rid of it, these people have decided to take the fastest way out which is through the use of weight loss tablets.
In the 1950’s until the late 90’s, doctors prescribed drugs for weight loss. The drug works by increasing the serotonin levels in the brain that makes the brain believe that the stomach is already full and thus, increases the person’s metabolic rate.
It was only after scientists discovered that these drugs had side effects and were related to cause heart valve disease that these were taken off the shelves.
Later on, modifications have been made and new drugs were developed and prescribed by doctors and many of which are still waiting for FDA approval.
The idea that a simple drug can change everything without the need to change ones diet or sacrificing anything is very tempting since people have seen friends and family members use it and have shown tremendous improvement.
This has made a lot of people spend millions of dollars every year to also experience this miracle and has given drug companies a lot of money making the drug and selling it.
Diet pills can be purchased either over-the-counter or prescribed by a doctor. Even with the advances in medical technology, these drugs still pose a health risk to the public. Problems in patients can be unpleasant such as diarrhea and vomiting, harmful such as tightness in the chest and in the urinary tract and fatal such as a heart attack or a stroke.
An overdose in using weight loss tablets can cause tremors, confusion, hallucinations, shallow breathing, renal failure, heart attack and convulsions.
The side effects vary depending on the lifestyle and health of the person and can be minimized as long as one consults the doctor and follows the prescribed dosage when using it.
Should one decide to stop using the drugs, studies have shown that a person will experience withdrawal symptoms and side effects. These include noticeable mood swings, hyper-activity, and pain in the stomach, insomnia and nightmares, severe irritability, extreme fatigue, depression, nausea, vomiting and trembling.
A lot of clinical tests will show that the taking this weight loss tablets really work. But this can only work if it is done with a low calorie diet and an exercise plan.
A person can jog every morning or sign up and workout in a gym. Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.
The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.
It is up to the person already to stick to the program to see that it works.
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Weight Loss Surgery: Preventing the Health Risks
If you have been watching your weight go up and you are worried about the rising pounds, you may be wondering whether weight loss surgery really works. Is it possible to prevent future weight gain by putting yourself on a well-known weight loss surgical operation?
Today, weight loss surgeries are gradually gaining recognition when it comes to losing weight. Many health experts contend that people who are excessively overweight or has slower metabolism would normally require some surgical operations.
Surgery at Present
The greatest progress in the care of the surgical patient has taken place since the beginning of the present century. An increasing knowledge of disease and disorder as a result of research has permitted the development of many diagnostic aids. Some of these depend upon roentgenograms, laboratory procedures such as chemical, bacteriologic, and pathologic determinations, as well as monitoring devices and computer aids.
Hence, the result is that the diagnosis of disease and disorder is made with more exactness and certainty than was possible from the simple clinical examinations of previous days.
That is why people who wish to undergo weight loss surgery should no longer be afraid of the procedure because high clinical standards are now being implemented in every surgical operation.
The Concept of Weight Loss Surgery
Health experts contend that weight loss surgery is a “major surgery.” One of the most common reasons why people would like to lose weight is to enhance their physical attributes. However, it should not be the underlying motivation that they should undergo the process of weight loss surgery.
What people do not know is that weight loss surgery is especially generated to help obese people live longer, healthier, and better.
That is why it is important for an individual to meticulously analyze his or her situation, do some research about the process, and analyze if weight loss surgery is the ultimate choice for his or her physiological condition.
Moreover, it is important to gather further information about weight loss surgery by consulting an experienced and knowledgeable bariatric surgeon or even just an expert family physician who knows the ins and outs of weight loss surgery.
In addition, the patient should also consult the other health experts such as the psychiatrist and dietician with regards to some psychological advices on long-term goals after the operation.
Generally, patients who have undergone weight loss surgery are said to be successful if they were able to lose 50% or more of their extra body weight and will be able to maintain that condition for the next five years or so. However, the results of the operation may still vary depending on the clinical information of the patient and the skills of the bariatric surgeon.
Normally, the patient will be able to lose at least 30% to a maximum of 50% during the first six months after surgery; and within the year after the operation, the patient has the potential of losing weight up to a maximum of 77%.
Best of all, people who were able to loss weight through surgical operations can actually maintain a continuous weight loss of up to 50% to 60% in the next 10 to 14 years after surgery.
Factors to Consider
As with the other weight loss management programs, there are many factors to consider before the patient should decide to undergo weight loss surgery.
Consequently, the actual weight that will be lost is reliant on the weight before surgery, surgical procedure, patient’s age, capability to exercise, total health condition of the patient, dogged determination to maintain the necessary follow-up nurture, and the enthusiasm to succeed with the help of their family, friends, and their colleagues.
If you have just put on a few extra pounds and want to avoid gaining more, these weight loss surgeries for better health may seem convincing. But, in addition to being convinced, you may also have to take some action to ensure that your weight does not creep upward.
Therefore, it can be concluded that losing weight is not just a question of deciding to be strong-willed and determined or upbeat and positive. Lifestyle changes are where it is at for long-term success with your weight especially after weight loss surgery.
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Program your Weight Loss in as Easy as a Week
The idea of the program is to be able for you to develop a consistent approach to weight loss as well as a healthy endurance when exercising. The program’s objective is to get rid of the excesses in your body, the excess fat. Not the healthy and lean muscle tissues and body fluids.
The program first requires your focus and dedication, so therefore you need to be prepared in both mind and – of course – body. It is highly advised that you first visit your doctor for a check-up before embarking on any weight loss program.
It is important that when starting on any weight loss program, one should be positive enough to work for the results. Some people get impatient easily but long term effects are assured as long as one sticks to the weight loss plan at hand.
Stretch, stretch and stretch some more. Before actually doing those exercises and working out those muscles, a little stretching is needed in order to avoid any injury or soreness in your body.
It is also not advisable for anyone to try too hard. Everything should be done in moderation. Find the level of exercise and training that suits you. It should be enough for you to be comfortable in but not too convenient that it will not be much of a challenge.
The first week
The first day of the program involves a long and steady walk in a little over twenty minutes. After the walk, follow it up with a good stretch. This takes so little of your time for the first day. In less than an hour you have taken that first step to a weight loss program that could work to your advantage.
By the second day, it is good to focus on an upper body workout. This maintains your strength to be able to go through the whole program for the week. On the third day, a brisk walk or jog for ten minutes is in order. For beginners, a lower body workout should be done in the evening.
In the fourth day, a good rest is in order, as well as a good stretch. This lag time should be used wisely though to sort out any negatives in your mindset. The fifth day starts with a good ten minute walk. Exercise the lower body in four sessions of workouts, follow this up with another ten minute walk, and another four sessions of lower body workout.
The sixth day should be spent on a low impact exercise such as swimming. To avoid boredom, do not be afraid to try something new. The last day of the week is a time to solicit the support of the people you care about. Spend time with them or get them to be with you in your long walk. Again, follow up your walk with a light upper body workout.
This is just the beginning though. If by this first week you are able to stick to the program, you have a great chance to further boost your weight loss and stay with the plan until you achieve your desired result. Try as much as possible to be unlike the people who give up easily just because they could not see the result they want at the time they want – like this moment, today, now! Patience is a virtue. The same way it took your body time to gain all that weight, think about it as the time your body will have to exert just to get rid of it.
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What to Know About Weight Loss Products
There are a lot of weight loss products that offer that fast weight loss results, however, are these really guaranteed? Could these products live up to their assurance of a fit body?
In US, there is an estimated 50 million people who try to lose weigh, unfortunately, only 5 per cent are successful. One thing's for sure, beware of fraudulent claims and extreme high cost because there is no magic to losing weight.
Samples of weight loss products in the market nowadays:
· Diet Patch – this was already removed since 1990’s by FDA since they were proven ineffective.
· Magnetic Diet Pills – allegedly flushes out fat, but not.
· Guar Gum – causes internal obstruction.
· Electrical Muscle Stimulators – no proven effect.
· Eyeglasses that Suppress Appetite – These claims that the projected image on the retina decreases appetite. No proven fact.
· Weight loss earrings – through acupuncture, suppresses appetite.
There are also examples of weight loss products:
Diet drinks that are mixed with beverages or food are used as meal substitutes. A downside of this is that once a person stopped taking the drinks, they would eventually regain the lost weight after a short period of time due to feeling of emptiness in the stomach. Another is diet supplements and medicines that also don’t work long-term. Over-the-counter pills that compose of phenylpropanolamine hydrochloride may raise blood pressure and palpitation. Ephedra on the other hand can cause serious side effects such as heart problems, seizure, stroke, and even death. E.g.:
§ Herbalife Nutritional Program – good as two meals, dieters may rely on shakes and follow artificial dieting methods and just don’t want food to work into their lives.
§ Mega-Thin 100 Formula – Its formula contains an anti-fat weapon, however, diet is not emphasized that’s why it’s concluded that it has an appetite suppressant.
§ Nestlé’s Sweet Success – recommended to take three times a day and it does not promote healthy eating habits. Weight loss is difficult to maintain once intake is stopped.
§ Ultra Slim Fast – this plan requires regular exercise but does not teach good eating habits.
§ Diet pills with Ephedra and PPA – many of these have enclosed diet plans. Slimming can come from the diet plan and not the pill intake and there are risks of adverse side effects.
§ Chitosan products – contains fibers which were taken from shellfish that may cause diarrhea, bloatedness, and gas. This will only work if a low fat diet is practiced.
§ Chromium Supplements –claim that products will lower blood sugar, body fat and cholesterol but causes anemia and even memory loss. Studies show only minimal or no beneficial effect at all.
§ Green Tea Extract Products – known as strong anti-oxidants that help lower cholesterol and triglycerides, and promote weight loss, however, the caffeine content could cause insomnia and restlessness.
§ Algae Tablets - Spirulina contains significant nutrients that can be an acceptable food when used as part of a varied diet but are very expensive.
§ St. John's Wort Supplement - Claims that it will suppress appetite and promote weight loss but it could lead to gastrointestinal discomfort, tiredness, sleeplessness, and arouse allergic reactions.
§ Glucomannan Products – claim that two capsules before each meal decrease food absorption. Known as food thickeners but not yet proven safe or effective. Weight loss will only happen if good diet plan is followed.
Even if you plan on using over-the-counter weight supplements or even participate in a weight loss activity, the verdict is that you still have to eat fewer calories than you burn to lose weight. When choosing a weight loss product or program, collect as much information as possible.
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Weight Loss Plan: The Goal to Go For
Since excess weight puts you at risk for many health problems, you may need to set some weight loss plans to help avoid those risks and prevent disease.
But what should be your long-term goal? And what short-term goals should you set to help you get there? You have a better chance of attaining your goals if you make sure that the weight loss plans that you will use are sensible and reasonable right at the beginning.
Here are some guidelines from the experts in choosing weight loss plans and goals.
1. Be realistic
Most people’s long-term weight loss plans are more ambitious than they have to be.
For example, if you weigh 170 pounds and your long-term plan is to weigh 120, even if you have not weighed 120 since you were 16 and now you are 45, that is not a realistic weight loss goal.
Your body mass index or BMI is a good indicator of whether or not you need to shed of pounds. The ideal BMI range, according to the national Institutes of Health, is between 19 and 24.9. If your BMI is between 25 and 29.9, you are considered overweight. Any number above 30 is in the obesity range.
From this point of view, you will need a sensible weight loss plan that will correspond to the required BMI based on your height, because this is the primary factor that will affect your BMI.
2. Set appropriate objectives
Using a weight loss plan just for vanity’s sake is psychologically less helpful than losing weight to improve health.
You have made a big step forward if you decide to undergo a weight loss plan that includes exercise and eating right so that you will feel better and have more energy to do something positive in your life.
3. Focus on doing, not losing
Rather than saying that you are going to lose a pound this week, say how much you are going to exercise this week. This would definitely make up of a sensible weight loss plan.
Keep in mind that your weight within a span of a week is not completely in your control, but your behavior is.
4. Build bit by bit
Short-term weight loss plans should not be “pie-in-the-sky.” This means that when you have never exercised at all, your best weight loss plan for this week should be based on finding three different one-mile routes that you can walk next week.
5. Keep up the self-encouragement
An all-or-nothing attitude only sets you up to fail. Learn to evaluate your efforts fairly and objectively. If you fall short of some goals, just look ahead to next week. You do not need to have a perfect record.
After all, self-encouragement should definitely be a part of your weight loss plans. Otherwise, you will just fail in the end.
6. Use measurable measures
Saying that you are going to be more positive this week or that you are going to really get serious this week is not a goal that you can measure and should not be a part of your weight loss plan.
This is another reason why you should incorporate exercise on your weight loss plan and focus on it. You should be able to count up the minutes of exercise in order to be successful in your plan.
The bottom line is, people should make weight loss plans that will only remain as it is, just a plan. They have to put it into action by incorporating goals that will motivate them to succeed.
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The Advantages of Weight Loss Patch
Finally, for severely obese people who have been unable to lose weight using traditional means, the utilization of weight loss patch may be an option.
Basically, weight loss patch is a revolutionary device or product that helps people to lose weight effectively. This weight loss patch, also known as “the diet patch,” or the “Slim Form Patch” are the new and innovative weight loss product that are now readily available in the market.
Its manufacturers contend that the ingredients used in weight loss patches are 100% natural. So, people who will use the product can be assured of a safe and effective weight loss regimen.
To know more about these weight loss patches, here is a list of some facts that can help you understand how it works:
1. It is a biological and straightforward process of losing weight.
This means that these weight loss patches are made from 100% natural ingredients that is why manufacturers claim that these products are safe to use. In addition, it is also simple and easy to utilize.
2. It’s not considered as one form of trendy weight loss program.
Because of its viability and clinically proven results, weight loss patches are considered as something that can safely burn calories and fats without having to skip meals or do some crash diets.
Moreover, because it does not advocate people to engage into crash diets, these products have not eradicated certain food groups in one’s diet. This means that the person using it is still eating a well-balanced meal.
3. It employs a “cutting edge technology” known as the Patch technology or the Transdermal.
This new technology states that in most cases, the food that enters into the body passes through the different areas inside. In most cases, there are harmful ingredients that were able to enter the body and yet it may pose greater risks.
The point here is that these substances where already broken down into pieces in areas like the liver or stomach, without passing through the bloodstreams. Hence, it pose greater risk to the person concerned.
However, with patch technology, the substances are easily absorbed and penetrated through the skin. It is in this process that the substances are redirected first to the bloodstream, where they are filtered, before they can go to the liver, stomach, and other parts of the body.
In this way, the harmful substances are already eliminated and that everything that passes through the different parts of the body are effectively utilized by the cells, where it is mostly needed.
Moreover, these weight loss patches contain the active ingredients that can effectively help people lose weight at the same time enhancing their health and well-being.
Therefore, for a revolutionary modification to weight loss regimen, it would be better if you will try using these weight loss patches. Buy now and start your life to a healthier you.
Alternatively, these weight loss patches are available in 30-piece package. It should only be worn once a day. Hence, you have a month supply of these products.
Indeed, with the advent of weight loss patches, losing weight will no longer be considered a game for the chosen few.
Hence, with these wonderful, excellent patches, you can now easily lose weight without the trouble of extreme fad diets. Best of all, these weight loss patches are affordable, so there’s no reason why you cannot try it out.
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Weight Loss Exercise
A lot of us live our lives like penned animals. Built to move, too often we put ourselves in a cage. We have bodies designed for racing across the savannas, but we live a lifestyle designed for migrating from the bed to the breakfast table; to the car seat; to the office chair; to the restaurant booth; to the living room couch and back to the bed.
It was not always this way. Not long ago in the United States, a man who worked on a farm did the equivalent of 15 miles of jogging every day; and his wife did the equivalent of 7 miles of jogging.
Today, our daily obligations of work and home keep us tied to our chairs, and if we want exercise, we have to seek it out.
In fact, health experts insist that obesity problem is probably caused at least as much by lack of physical activity as by eating too much. Hence, it is important that people need to move around.
However, that does not mean that a lap or two around the old high school track will offset a daily dose of donuts. Exercise alone is not very efficient, experts say. They contend that if you just exercise and do not change your diet, you may be able to prevent weight gain or even lose a few pounds for a while.
Nevertheless, it is not something that you are likely to sustain unless exercise is part of an overall program. The more regularly you exercise, the easier it is to maintain your weight. Here is what to do every day to make sure that you get the exercise you need.
1. Get quality Zzzs.
Make sure that you get adequate sleep. Good sleep habits are conducive to exercise, experts point out. If you feel worn out during the day, you are less likely to get much physical activity during the day.
In addition, there is evidence that people who are tired tend to eat more, using food as a substance for the rest they need.
2. Walk the walk.
It is probably the easiest exercise program of all. In fact, it may be all you ever have to do, according to some professional advices of some health experts.
Gradually build up to at least 30 minutes of brisk walking five times a week. Brisk walks themselves have health and psychological benefits that are well worth the while.
3. Walk the treadmill.
When the weather is bad, you might not feel like going outdoors. But if you have a treadmill in the television room, you can catch up on your favorite shows while you are doing your daily good turn for your weight-maintenance plan.
Most of us watch television anyway, and indoor exercise equipment enables anyone to turn a sedentary activity into a healthy walk.
4. Seize the time.
Excuses aside, lack of time is certainly a limiting factor in most lifestyles. That is why health experts suggest a basic guideline for incorporating exercise into your schedule.
Get as much exercise as you can that feels good without letting it interfere with your work or family life. If you need to, remind yourself that you are preventing many health problems when you prevent weight gain; and keeping your health is a gift to your family as well as yourself.
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Drugs that Induce Weight Loss
Recent studies have shown that more people are getting overweight every year. This happens not only to adults but even to kids who have just started in school.
A lot of factors cause this to happen such as genetics, overeating, the type of food taken into the body and as people age, the metabolism slows down making it harder than before to burn the food that was just consumed.
There are many ways to solve this problem. Some have decided to undergo surgery, while others have decided to change the dietary intake and exercise.
Since this takes time and most people can’t wait to get rid of the extra weight, these people have decided to take the fastest way out which is through the use of weight loss drugs.
In the 1950’s until the late 90’s, doctors prescribed drugs for weight loss. The drug works by increasing the serotonin levels in the brain that makes the brain believe that the stomach is already full and thus, increases the person’s metabolic rate.
It was only after scientists discovered that these drugs had side effects and were related to cause heart valve disease that these were taken off the shelves.
Later on, new drugs were developed and prescribed by doctors and many of which are still waiting for FDA approval.
Most people have known friends or family members who have tried using diet pills and have seen tremendous improvement. The idea that a simple drug can change everything without the need to change the diet or sacrificing anything is very tempting.
This has made consumers spend millions of dollars every year and has given drug companies a lot of money making and selling the drug.
Diet pills can be purchased either over-the-counter or prescribed by a doctor. Even with the advances in medical technology, these drugs can still cause a lot of health related problems which can be unpleasant such as diarrhea and vomiting, harmful such as tightness in the chest and urinary tract problems and fatal such as a heart attack or a stroke.
An overdose of the diet pills can cause tremors, confusion, hallucinations, shallow breathing, renal failure, heart attack and convulsions.
The side effects vary depending on the lifestyle and health of the person and can be minimized as long as one consults the doctor first before buying it.
Should one decide to stop using the drugs, studies have shown that there are also side effects. These include noticeable mood swings, hyper-activity, and pain in the stomach, insomnia and nightmares, severe irritability, extreme fatigue, depression, nausea, vomiting and trembling.
A lot of clinical tests will show that the drugs taken to lose weight really work. But this can only work if it is done with a low calorie diet and an exercise plan.
A good diet should have food from all the food groups. This should have vitamins, minerals and fiber. A lot can come from oats, rice, potatoes and cereals. The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.
A person can jog every morning or sign up and workout in a gym. Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.
The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and lose weight.
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Healthy Diet - A Guide to Weight Loss
Here are some weight loss diet tips that can be followed anywhere, everyday:
1. Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.
2. Do not skip meals. Skipping meals slicks the body into slowing down the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism.
3. Stuff vegetables like capsicum and zucchini with flavored fillings or minced chicken, white meat or fish. These are healthy and contain low fat.
4. Take pita bread roll ups or wraps with salad fillings.
5. Eight hours after waking up, our metabolism slows down that is why 30 minutes of exercise before dinner will increase the metabolism for about two to three hours. This produces an increase in burned fat even hours after the work out is over.
6. Add alfalfa or mung beans to salad to get extra iron.
7. Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.
8. Learn how to make the family favorite recipes and make sure that fats, salt, and sugar are cut out. Substitute non-fat yogurt for cream, stir-fry without oil and use herbs and spices instead of salt to taste.
9. Consult the doctor before beginning an exercise or weight loss program.
10. Slowly eat and chew each bite during meals as this would decrease one's appetite.
11. Complete three small meals and two snacks everyday instead of one or two huge meals.
12. Use chicken stock when stir-frying. This will cut down on hidden fat.
13. Buy non-toasted muesli instead of the toasted ones. A plate of toasted muesli contains more fat than a plate of bacon and eggs.
14. As much as possible do not remove the skins of fruits and vegetables since most of the nutrients are concentrated under the skin.
15. Warm water with just a squeeze of lemon juice before breakfast get the metabolism going for the day, this also help preventing constipation and is excellent for the skin.
16. One of the best sources of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.
17. Look for a weight loss "buddy," club, or support mates. This will motivate you to stay and enjoy your weight loss program.
18. Though it's hard at first, try not eating 3 hours or more before bedtime.
19. Make pasta a fast food choice - preparing a pasta meal or salad will only take 10-12 minutes.
20. Chilli helps to speed up metabolism - even the milder varieties.
21. Try making omelettes without adding the yolks! A dramatic decrease in fat.
22. Substitute baking soda, baking powder, MSG and soya sauce in cooking.
23. Remove fat by dropping ice cubes into the baking tray. Fat will stick to the ice cubes.
24. Drinking hot water instead of cold water in the morning can increase the speed of your metabolism and burn more calories.
25. Eat before you go food shopping and always prepare a shopping list. Only buy food which relates to your weekly menu plan and don't be tempted to buy goodies.
Make sure that the right discipline is still practiced to promote consistency on the diet plan. This will lead eventually to a healthy life-style and a more fruitful living without the extra fat and extra pounds on the side.
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Tips For Realistically Losing Weight
Obesity is a life threatening condition and is spreading at an alarming rate throughout Western society. It is particularly prevalent in the USA. However there are some steps you can take to reduce your weight and improve your health and lifestyle.
Reducing calorie intake:
What are calories? A calorie is a unit used to measure energy. It is required by most governments to print the calorie value of foods on the nutrition label of all foods that are sold to consumers. Because if this it is easier to calculate your calorie intake. Reducing calories means not just cutting food intake but being careful of the actual caloric value of the foods you are eating.
Reduction but not eliminating fats and oils: fat and oil is necessary for the body but we often eat foods which are too high in fats thus taking in more fat and oil than we need to. When you cut down fat and oil you will reduce calories and definitely manage to lose those pounds.
Decrease but do not eliminate carbohydrates: Carbohydrates are necessary to the body but we often eat too much of this class of food resulting in the body storing these foods as fat. When you cut down carbohydrates you will reduce your weight.
Increase your protein levels: It is often good to eat foods that are high in proteins as they are not as fattening as other foods. High protein foods are good to eat when you are reducing weight to prevent any muscle loss occurring as you shed those pounds.
Eat more fruits and vegetables: These are good for providing nutrients to the body and are low in calories. They are a good alternative to “junk food” snacks. They will also increase fiber in your diet.
Reduction in sugar and sodium. Sugar is readily broken dawn by the body into energy and excess stored as fat making it a fattening food. Sodium eaten in excess can contribute to water retention by the body and prevent weight loss.
Increasing fiber in your diet: this will help you to curb hunger pangs as fiber rich foods will help you feel full as they take longer to digest. Your digestive system will work better with an increase in fiber.Whole grain foods, unrefined foods, fruits and vegetables will give you more fiber.
Increase your fluid intake: Drink more pure water especially. This will help to improve your health and fill you up.
Increase exercise: Regular exercise will help you reduce weight and build muscle instead of storing fat. You can either work out for about 20 minutes 3 times a week or take a brisk daily walk.
When you use these steps you will reduce your weight. You will not achieve a super figure in one day but when you keep up a healthy diet you will lose weight steadily. Maintaining a healthy diet with regular exercise will ensure that you not only reduce but will keep the weight off. You will feel healthier and have more energy to do the things you really want to do in life.
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