The success of weight loss programs relies on healthy diet and physical exercises done regularly. Eating healthy diet and regular workouts enable to lose weight on a long term basis. Losing weight should be done on a slow and steady pace rather than relying on the diet pills and fad diets, which actually are good only for a shorter period of time and bounce with weight gain after a certain period with lot of side effects. Eating healthy foods is the ideal way to loose weight.Positive steps towards eating healthy foods and reducing weight at the same time:Having a breakfast is a very important meal of the day, as it starts the day with some nutritious meal. Breakfast provides the necessary energy for the whole day and keeps the metabolism moving. Having a healthy breakfast will keep you away from unhealthy snacking or binging during lunch time. It is good to have a breakfast which is of a small portion with good amounts of protein and fiber, so that it keeps you filled until lunch time. High fiber foods are very good for the reason that they are not rich in calories and they pass through without being absorbed by the body.While taking foods, it is good to check the calorie value and fat content of the food. Also, one needs to eat meals regularly, otherwise it might lead to binge eating. Small and frequent meals consumed daily keep people to have control over their diet and to be sure of what they eat. The meal pattern chosen should be ideal for the lifestyle of the person. However, meals have to be eaten at least three times a day without fail.Fiber intake is the best way to loss weight and they are available in two forms, one is the soluble form found in the beans and oatmeal, the other is the insoluble form found in the vegetables, fruits and whole grains. Both the forms are good, as the soluble form lowers the cholesterol in the body while the insoluble form adds bulk to the diet. Fibers swell in the stomach, giving a feeling of fullness to the person. Fresh fruits and vegetables provide the necessary vitamins and minerals to the body and curb the urge to eat more.Drinking enough amounts of water is very good to the body. It is very much needed to regulate temperature regulation of the body and to add viscosity to the blood. It is also a natural hunger suppressant. Drinking ice cold water helps to heat up the body and aids in burning up to 400 calories a week. Amazing isnt it?
Active weight watchers consistently ask what foods can I eat and what foods should I avoid. This is a genuine thing because if you have set a goal to lose weight you want to be sure that you are eating the right things. The good news is that there are very few foods that you should avoid such as:- Any type of fast food. (Pizzas, burgers etc.)- All soft drinks that fizz.- Never drink beer when you eat, or eat when you drink beer. Beer will stop your body from breaking down fats.What is more important is how much you eat. The excess weight that you put on is the difference between calories digested and calories burnt off through exercise. Therefore if you lead an active life you are able to consume more calories and your activity will burn them off. If your lifestyle lacks physical activity you must consume less calories and search for ways to become more active. Therefore the size of the serving depends upon your lifestyle. The wife of a physical worker needs to serve him larger portions because he needs it to create the energy required to get through a physically exhausting day. The risk that she takes is that by serving large meals to him she tends to serves similarly large meals to herself; often using the excuse that she is only eating two-thirds the amount he consumes. If her activity level is only half of his then two-thirds could be over-eating.In the developed world adults consume on average 3,500 calories each day. Adults actually require 2,000 calories to function properly. Now imagine lowering your calorie intake to 3,000 per day. The 500 calories less consumed each day equates to 3,500 calories per week less or six days food every seven days. It just happens that 3,500 calories equals one pound in weight and if you can lose one pound (450 grams) each week you are at the optimum weight loss level. As a general rule diets that reduce weight by greater than one pound per week are short term and 99% of people put that weight back on. One-pound "weight loss" per week is the most sustainable amount.How can you achieve this reduction in calories consumed? Easy, at the start of each day decide what you are not going to consume that day. Say Monday becomes no bread day. That means that you do not eat any bread on Monday. More importantly you dont eat more of something else to compensate. Tuesday may be no potato day. Wednesday no cakes or cookies etc. etc. At the same time as you do this you increase your exercise level. Park the car at the furthest point from the supermarket door. Use the stairs rather than an escalator. Take a walk after dinner. Just do things that youve been avoiding and see how quickly you lose weight and keep it off.This article is copyright David McCarthy 2006 and may only be re-produced without alteration or addition.
Dieting is not easy. If it were, we would probably all be thin. Since we are not, here are some tips that successful people use to lose weight so that others can benefit, too. SUCCESS TIP NO. 1: DRINK 8-10 GLASSES OF WATER EACH DAY Okay, for many people this is a big problem. Water doesnt taste all that great generally because water doesnt really taste like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water. To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses? If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water but no sugar or sweetener! Ice also helps. Check out flavored waters on the market, too. Just keep an eye out for additives. SUCCESS TIP NO. 2: EAT BREAKFAST Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again." Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the bread group if you skip breakfast. You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it. SUCCESS TIP NO. 3: EAT AT LEAST 3 MEALS AND 2 SNACKS EACH DAY This can be one of the hardest adjustments to make. After all, you are busy! You already have a full-plate. When do you have time to worry about filling your plate with more frequent meals? Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day. Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals. For suggestions, just see the handy list of snacks and appetizers listed later. SUCCESS TIP NO. 4: AVOID WHITE FOODS This is one easy way to remember what not to eat. If it is made from sugar, flour, potatoes, rice or corn - just say no. Remembering this rule of thumb will make it easier to recognize those rice cakes as an unhealthy high-carb snack. Always look for colorful fruits and veggies to substitute for the white ones. Buy broccoli, lettuce, bell peppers, green beans and peas, brown rice in moderation, leafy greens like kale and spinach, apples, melons, oranges and grapes. These foods are not only colorful they are also high in fiber, nutrients and important antioxidants. Eating colorful fruits and vegetables will give your diet variety as well as give you added health benefits. SUCCESS TIP NO. 5: EAT YOUR VEGGIES It is so easy to use a low-carb diet as an excuse for poor nutrition. Resist this temptation. If the only vegetable you have eaten in the last 5 years has been the potato, now is a good time to begin experimenting with other vegetables. This is important for your overall health and to avoid some nasty side effects of not getting enough fiber in your diet. If you try hard enough, you will find vegetables that you enjoy eating. Experiment with grilling veggies and cooking with real butter to add flavor. You can also search for new recipes on the Internet or in cookbooks. Remember, if you are only eating 40 grams of carb a day or less, two cups of plain salad greens contain only about 5 grams of carbohydrate. You have no excuse not to eat your veggies. SUCCESS TIP NO. 6: PREPARE YOUR OWN FOOD AS MUCH AS POSSIBLE While more and more restaurants are offering low-carb friendly menu items, many of them are still not ideal low-carb fare. There are many recipes for quick and easy meals that you can prepare yourself at home. Try to do this as often as possible. If you cook your own foods, you know exactly what the contents are and you will be able to better control for hidden sugar and otherwise processed foods. Another benefit is the cost savings over the long run. Even if you must go to the grocery store more often, you will save a significant amount per meal as opposed to eating at restaurants and fast food establishments. It will also be easier to maintain your diet with your own favorite fresh food selections on hand. SUCCESS TIP NO. 7: INVEST IN A GOOD SET OF FOOD STORAGE CONTAINERS Having food storage containers of various sizes on hand will make it so much easier for you to plan your meals and snacks. When you buy nuts, fruits and vegetables in bulk you can simply prepare, separate and store them for easy use later. For instance, you can pre-slice your apples and snack on them over several days. Simply cut them, rinse them in pineapple or lemon juice and store. This will make a quick and easy snack for later. Fix your lunch and take it with you to work. Better yet, fix your lunch and 2 snacks for work. SUCCESS TIP NO. 8: EAT SOME PROTIEN AT EACH MEAL & AS A SNACK In addition to everything thats been discussed before, eating protein helps you burn more calories. Jeff Hample, Ph.D., R.D., a spokesman for the American Dietetic Association says that, "Protein is made up mainly of amino acids, which are harder for your body to breakdown, so you burn more calories getting rid of them. Just think eating a protein rich snack can help you lose weight. How about a few slices of turkey or ham or some string cheese? Eating protein will also help you feel full so that you are less likely to crave unhealthy snacks. SUCCESS TIP NO. 9: DRINK A GLASS OF WATER AFTER EACH SNACK This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence. Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more. SUCCESS TIP NO. 10: EAT SLOWLY & ENJOY YOUR FOOD You will feel full and more satisfied if you take the time to savor your food and chew it slower. Dont get in the habit of eating while standing or eating quickly. Sit down and chew. Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.
Grandma was right. Bless your food. It's a rare thing these days to hear someone blessing their food. Other than Thanksgivingand quaint Norman Rockwell paintingsour food goes unblessed. Happily consumed, largely unappreciated.There is real magic in the blessing of food - or anything else. This is not airy-fairy New Age stuff. Nor is based on any religious tradition. In fact, science is proving that the thoughts we think about something dramatically alter its physical structure.Japanese researcher Masaru Emoto has been doing amazing work recording the effects of energy on water. He photographed the crystal structure of water before and after being labeled with words relating to various aspects of life. Water samples exposed to hateful words like "I hate you" or "you make me sick" took on random, unattractive appearances. Water that was exposed to words like "love", "thank you", or "peace" changed to beautiful, crystalline structures much like elaborate snowflakes.You will find photos of Mr. Emoto's water samples at http://www.hado.net/water_crystals2.html. See for yourself what water samples looked like after they were blessed with various thoughts.What Mr. Emoto photographed is how water reacts to thought. Water makes up 70% of the planet - including our bodies and the food we eat. If thought can affect water so much, imagine what it can do in our lives.Try an experimentwrite "thank you" on a slip of paper and tape it to the bottom of an opaque coffee mug. Tape a blank piece of paper to the bottom of a matching mug. Fill both mugs with identical amounts of tap water. Mix the mugs up so you so you don't know which one is which. Now do a taste test and see what you notice about the taste of the water. Most people taste a difference in the water sample that was labeled "thank you". No wonder cultivating an attitude of gratitude can create such huge changes in a person's life.Each time you sit down to eattake a moment to bless your food. You don't have to do it out loud if that would make you feel self-conscious. Just bless it in your own heart and soul. Food has life and energy. It's not just a thing. It's still alive. If you look at food from the perspective of quantum physics, it's quite dynamic. In fact, it's mostly energy and empty space. Like everything, food exists in relationship to the thoughts and the world around it.Pay attention to the food that is about to become you. Be aware of what you are putting into your mouth. Eat with the care and awareness of what you want to become. That food is literally going to be YOUR body.
Most Americans have the same problem when it comes to losing weight and staying well. The foods we like in our culture are, for the most part, terrible for us.* Chocolate milkshake* Chicken fried steak with steak fries* Grilled hamburger with the works* Mom's favorite pieI hope I'm not making you too hungry. You may not LOVE the items I just listed, but it's a sure bet 90 percent of those reading this article could easily down at least one of those items RIGHT NOW!The problem is, these items are sky high in fat and other not-so-good-for-you ingredients, plus low in fiber. It seems like EVERYTHING that tastes good isn't good for us.If you don't believe me, read the ingredient tables on all the "low-fat" foods at the supermarket. Almost all of them have much higher levels of fat than you would guess. Keep reading tables and you'll likely get a little depressed. When I tried this exercise, I left thinking that carrots were the only truly low fat item in the store.One way to get the right idea about healthy food is to think about what we would eat if we didn't have a supermarket up the street. Think about what great, great grandma ate on the farm 100 years ago before all today's convenience foods took over.Chances are you would eat vegetables you grew in your backyard. You might occasionally dine on chicken you had raised yourself. Cows were very expensive in most areas, so it's unlikely you would eat beef more than a few times a year. If you could catch a fish, you might eat that, and it wouldn't be deep fried!Get the picture? That's how almost all peoples of the world ate until very recently. Humans were designed to eat vegetables and fruits mostly, with very little preparation and no additives.Steer your diet toward that kind of old fashioned thinking and you'll be surprised how your weight goes down and your health improves.And while you're at it, remember that it's been only fairly recently that people had automobiles. I'll bet when your city was founded, most people walked everywhere they went. And that's the other part of the equation. Get regular exercise to lose weight and improve your health. You don't have to be an athlete, just get out and walk for a while several times per week.Try these common sense methods and you'll be surprised how well they work.