healthy

Weight Loss – How Do I Achieve It?

Lose Your Weight: Simple & Practical Ways

Eat right & on-time

Weight loss is a critical issue in today’s society with obesity on the rise and people finally realizing what being overweight is doing to their bodies, their health and eventually their lifestyles.

Weight loss is good for many conditions. It is of real benefit in diabetes, high blood pressure, shortness of breath, joint problems and raised cholesterol.

Weight loss is possible with exercise and healthy meals alone, but including good-quality protein and building lean muscle mass will help you lose more quickly, helping you to keep the weight off and stay healthy.

Weight loss is virtually guaranteed if one sticks to the regulations of the diet.

Weight Loss basics: eat more calories than you use & you’ll put on weight; use more than you eat and you’ll lose it. Weight Loss is now a goal which can be reached really easily if we stick to a training regime, diet plan. But for some, surgery may be the only hope.

Surgical techniques have evolved over the past few decades, and most are effective, in the sense that they do typically lead to substantial weight loss.

However, all experts do agree that the best way to maintain weight loss is to follow a healthy lifestyle. Whichever approach you prefer, the key to long-term success is a slow steady weight loss. It is proven that it is important to prepare yourself mentally for your weight loss journey and the lifestyle changes you are about to undergo.

For individuals who are morbidly obese, surgery to bypass portions of the stomach and small intestine may at times be the only effective means of producing sustained and significant weight loss.

The primary factor in achieving and maintaining weight loss is a lifelong commitment to regular exercise and sensible eating habits. You will find that all levels of your life are improved with weight loss which brings you so much personal satisfaction.

If eating habits are not completely and permanently changed, the weight loss provided by a diet is not going to last long. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and / or exercise regime.

Drinking water is one of the most rapid weight loss tips that dieticians suggest to people and leads to 100+ calories extra burned a day. Every twenty soft drinks you skip from your normal intake equates to about one pound of weight loss.

Fasting: While fasting plays a major part in some diets, it is generally not recommended for safe weight loss.

Diet

Dietitians are nutritionists who work directly with clients or patients regarding their nutritional needs. Dieting reduces your caloric intake but exercising helps you burn more calories. DIET Weight loss is vital if obesity is present. Dieting is easier than you ever imagined. On a vegetarian diet, weight loss is not supposed to be a problem.

A well balanced reduced calorie diet containing moderate fat is recommended. The inclusion of different kinds of fruits into weight-loss diets is a healthy way of dealing with starvation, as well as providing the body those nutrients and vitamins it needs to function properly.

Exercise While You Diet: Weight loss is all about reducing your caloric intake while you increase the calories you burn. First of all decide how much weight you want to lose, and set yourself a realistic target, ideally with the help of your dietitian or doctor.

A diet that works for some people does not work for others. A healthy breakfast is one of the key elements of a healthy diet and consequential weight loss. Most fad diets, if followed closely, will result in weight loss-as a result of caloric restriction.

Moreover, dieters who fail to adopt better exercise and eating habits will regain the lost weight-and possibly more. As it begins, large amounts of water will be shed, leading the dieter to think that significant weight reduction is taking place.

Consult your doctor, for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.

Much of the early weight loss on a very low calorie diet represents loss of muscle tissue rather than loss of fat.

As many as 85% of dieters who do not exercise on a regular basis regain their lost weight within two years. Repeatedly losing and regaining weight (yo-yo dieting) encourages the body to store fat and may increase a patient’s risk of developing heart disease.

Eating three balanced, moderate-portion meals a day-with the main meal at mid-day-is a more effective way to prevent obesity than fasting or crash diets, which convince the body that there is an ongoing famine. Modern medicine has found ways to extend our lifespan through dietary restriction.

For the sake of your health, always consult your doctor before making any significant dietary, nutritional or lifestyle changes. The American Heart Association (AHA) generally recommends a diet with less than 30% fat.

Individual’s lifestyle, food preferences, preparation abilities, snack habits, cravings, etc, should all be considered when developing a dietary plan. It is important that the nutrition counselor tailor the diet to the individual as opposed to adopting a “one-size-fits-all” approach. After weight loss, lower-fat diets may be the best. For most people, being overweight is a result of an insufficient amount of exercise, an inadequate lifestyle routine and a poorly balanced diet.

Most high-fiber foods are also high in water and low in calories, making them must-have diet foods. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets.

Some experts believe dieters have better control if they eat several mini-meals throughout the day. Exercise and a balanced diet are the key factors in fat loss and weight reduction.

Drinking water is one of the most rapid weight loss tips that dieticians suggest to people and leads to 100+ calories extra burned a day.

The ultimate tip to eventual success: regular exercise and a balanced diet. Add one cheat day to your diet to rid yourself of cravings.

Eat a healthy diet filled with lots of vegetables, fruits, and whole grain products.

Fasting: While fasting plays a major part in some diets, it is generally not recommended for safe weight loss.

Surgery

But for many in this situation, weight loss surgery is the only hope. One of the earliest forms was gastric bypass surgery. There are many forms of surgery these days and all have pros and cons.

There are still substantial risks, however, as with any major surgery. For those who believe surgery is the best option, consulting with an experienced physician is essential.

For individuals who are morbidly obese, surgery to bypass portions of the stomach and small intestine may at times be the only effective means of producing sustained and significant weight loss.

Such obesity surgery, however, can be risky, and it is performed only on patients for whom other strategies have failed and whose obesity seriously threatens health. If hiatus hernia symptoms are chronic and do not respond to diet and medication, surgery may become necessary.

Today, most surgeons elect to perform laparoscopic surgery, because it is minimally invasive and recovery time is reduced.

Burn

If you imagine yourself losing weight and burning up calories during normal daily activity, you will lose weight and body fat. It has a cellular effect on the body, causing fat cells to release their stored fat to be burned as energy. The food you eat during the day should be burned off through activity.

Exercise While You Diet: Weight loss is all about reducing your caloric intake while you increase the calories you burn. Dieting reduces your caloric intake but exercising helps you burn more calories.

We all know that to achieve a healthy weight loss we need to burn more calories than what we take in. Exercise increases the metabolic rate by creating muscle, which burns more calories than fat.

When regular exercise is combined with consistent, healthful meals, calories continue to burn at an accelerated rate for several hours. Calories burned depending on your activity level.

Not only does fat provide a sense of fullness, eating enough of a healthy fat called omega-3 fatty acids may cause your metabolism to burn fat more efficiently. If your weight remains constant, you are probably taking in the same amount of calories you burn each day.

If you’re slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.

The number of calories we burn each day is dependent upon our basal metabolic rate (BMR), the number of calories we burn per hour simply by being alive and maintaining body functions and our level of physical activity.

Our weight also plays a role in determining how many calories we burn at rest — more calories are required to maintain your body in its present state, the greater your body weight. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job).

For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.

To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. If you’re eating fewer calories than you’re burning, you’ll lose weight.

As it is well known when the body does not get enough calories it starts to burn the fat that was deposited in the fat tissue.

Exercise will help you burn excess calories and fat, and will also help to tone and build muscle. Retaining muscle is the key to optimal fat burning metabolism.

Simple Ways To Boost Energy

Ok – so we all want to boost energy so we can be more success leaders, parents, friends, and CEO’s… but most of us are under a lot of stress, which means that every organ, cell and system goes into a hyper-vigilant state, meaning it is basically ‘on guard’ at all times – and that can drastically reduce both your mental and physical energy level.

Normally, this response would only happen in short bursts, when the body perceives danger for example.

When stressed however, these systems are literally on 24-hour watch; specific chemicals and hormones are secreted in an attempt to help your body cope, readying your body to ‘fight’. Over time, this not only weakens the internal workings of the entire system allowing disease to develop and fat to accumulate on your body, but eventually, it wears out your body and your metabolism. It’s like revving your car while in park¬†– 24-hours a day.

How long do you think the engine will last… Not long!

Today, I’d like to give you several tips to reduce stress and boost energy in your life – some of these tips you may already be familiar with, and some may be completely new to you – but no matter what, you should implement each of them into your life to protect yourself from the harmful effect of stress.

– Proper Diet: I have gone into great detail about diet in the Energy Factor television show found below, so I will only say here that eating live, whole foods (like vegetables) and drinking plenty of distilled water are essential to any anti-stress lifestyle.

– Exercise: Again, I have discussed the benefits of exercise in the Energy Factor as well, but it’s worth noting here that exercise also serves to distract you from any stressful event that may be happening around you or in you life. As well, when you’re healthy and fit, any adverse effects you may experience as a result of stress will be less dangerous. A fit and healthy body can handle these negative effects much easier than an unhealthy body. So, when you feel yourself becoming stressed even if you just take a quick walk, you’ll be doing your body a huge favor; it will also allow you to get away from the stress for a moment, often giving you a new perspective in the situation.

– Identify the Stressors in your Life: the old adage, “you can’t fight what you can’t see” applies here. Start by identifying the major sources of stress in your life. If you keep a daily journal, this is a great place to record the things during the day that trigger stress reactions. For instance, the neighbor’s dog went to the bathroom on your lawn again. Record the event (the dog went to the bathroom on your lawn) and as well, the physical or mental reaction this had on you (you felt your blood pressure rising and your heart pounding etc.). Sometimes stress can result from a good source as well. For instance, maybe you won an award at work and you had to make a speech in front of the entire office. For some people this could be even more stressful than a negative event. List these good stressors as well.

– Set Your Priorities: First, after about a week, go through your journal and review your entries. Put them into two columns: those you have control over and those you don’t. Then, look at those stresses you do have control over. Let’s use the example of the neighbor’s dog. What could you do to remove this stress from your life? You could nicely talk to the neighbor and ask him to keep his dog out of your yard, but if this doesn’t work, what else can you do? You could become more persistent with the neighbor, although this may in itself cause you (and him) more stress, or possibly, you could decide to put up a fence for instance. It may seem a little drastic at first, but the end result is that you have removed the stressor and one less health risk to your body.

Now, let’s look at those situations in which you do not have control. Let’s use the example of a nasty co-worker. You may not have control over how he or she treats you, but you do have control over how you will react to that treatment. You can get very angry or upset or you can ignore them or even try being nice back to them, whatever the case, it is your choice.

I am in no way advocating at this point that you allow people to bully you or treat you badly, what I am saying, is that how you choose to react inside is your choice. If the things the co-worker is doing or saying are out-of line, then by all means take the appropriate actions, like reporting them, but do it without getting upset or stressed. Your health needs to be the number one priority in your life.

Make time to do things for yourself. Take extra long weekends if you can or vacations when possible. Above all else, change your attitude about life and the stresses it invariably deals out. Have fun and enjoy each day.

– Keep Positive: A positive attitude will not only boost energy and reduce the number of stressful situations you encounter in life, but it will go a long way to changing how you view these events. Try the “glass is half full” attitude – always look for the positive in every situation you come across. Everything in life truly does happen for a reason and if you can find a positive reason for these sometimes-stressful events, you will find you get through them much quicker and much easier.

– Use Relaxation techniques: Things like massage, deep breathing, meditation, biofeedback, yoga, Tai Chi or even power napping are great ways to combat stress and to shut off the “fat storing genes”. There are a variety of natural therapies available these days. Find one that works for you and make it a regular part of your life. You will quickly find that things that used to bother you in life simply don’t matter as much anymore.

– Laugh a lot: I think this is so important that I have devoted an entire chapter to it in my newest book. Laughter actually reduces the level of stress-related hormones in your body and when these hormones are reduced, your body begins to stop storing unnecessary fat and it begins burning any extra fat you currently have on your body. A good sense of humor will take you a long way in life, and help you to look a lot better during that life.

Lowering Cholesterol Level – 8 Easy Diet Tips

Reality shows are becoming the talk of the town these days with their natural presentation and real emotions with no pre-written scripts like the other television series. They unfold naturally in the course of viewing and inspire you for one and many things. One such hot-seller these days is – The Biggest Loser.

Inspiring its viewers to become healthy and fighting fit once again, the contestants on this show are an interesting bunch of overweight people comprising both men and women, working out thoroughly and following strictly balanced diet. They are working out with full devotion to reduce their weight. At the end of each week, 1 player is eliminated. The winner would be the one who sheds of the most pounds in three months and he/she shall be in for a prize worth $250,000. He/She shall also win over a golden second chance to live a healthy life.

These individual are fighting for much more than money – their own life and health – after all, health is wealth. If you pamper your body well, it can give you much more than what the Dollars can get you.

Work outs are considered to be the healthiest way of reducing fats in the body. This is perhaps the fastest way of cutting down those excess deposits beneath your skin but after the work out what you require is some energy back up. This meal that follows right after the work out must be a real balanced diet with the right amount of proteins, carbohydrates, fats, etc. This meal would repair the damaged tissues of the body, refuel the individual and lower their body’s cholesterol.

While lowering the cholesterol won’t just happen overnight, observing proper diet along with exercises help you lose those extra pounds and considerably cut on the cholesterol levels.

The key cause of heart diseases as the doctors suggest is cholesterol. High cholesterol level in the blood can not only lead to heart attacks but also several weight problems.

Let us first understand what this cholesterol is – It is a waxy fat-like substance naturally made in the liver of our body. Though cholesterol holds a thorough ‘bad guy image,’ surprisingly it serves many vital functions for our healthy living.

The following are some examples that if taken after a workout would help you minimize your blood cholesterol:

1. Those of you who prefer having bread after the work outs, consider substituting the regular bread with wheat bread, as certain ingredients in your regular bread are rich sources of the bad cholesterol. Wheat bread is much healthier.

2. As nuts also help a great deal in lowering the cholesterol levels, try having the sandwiches with low fat peanut butter.

3. Fruits are perhaps the best source to lower your cholesterol levels. The experts advise you to consume the fruits as a whole rather than pealing of the skin or making them in to a juice. Studies suggest that eating the fruit in its natural form keeps their natural fibers intact that add to your health. For instance, apple – just wash it and have it.

4. After your gym session, instead of spending some extra Dollars, simply hold to a home made packet containing Some cut sticks of carrot or sliced tomatoes. These can be made within no time and packed in some plastic container. This made perfect food to push off to your office directly from the gym.

5. Returning back from the work, all of us crave for some filling food. Here have some chicken or fish that is baked in a microwave or simple steamed. The experts explain that fried food is full of cooking oils that tremendously shoot up the cholesterol levels. So try cooking with other means rather than frying.

6. Add a lot of vegetables to your meals.

7. Garlic and onions are quite easy to prepare and these as the studies explain are majorly helpful in lowering our liver’s cholesterol production.

8. The last meal of the day must end with some yogurt in the dessert. This would leave you satisfied and light.