Safer Weight Loss

Having finally committed yourself to a safer weight loss and living a healthy lifestyle, the next challenge is how to sustain it. It is important to keep your eye on the prize. You want to lose weight in a healthy and safe way, so all the choices you make everyday should, in one way or another, contribute to your long-term weight loss goals. All of us fall into unhealthy traps every so often so it’s not something to be ashamed of.

Instead you must learn to bounce back and change these frustrating habits for the better. Always remember you want to lose weight the safe and healthy way. Write it down, keep it in your mind, and always remind yourself that you are really in it to win it.

To help reach your ultimate goal, here are 5 useful tips to remember to actually follow and sustain safer weight loss habits.

Eat More Home-Cooked Meals

The healthiest and safest way to reduce is by being hands-on about your daily diet. Rather than depriving yourself of food, it’s about being mindful of your food consumption. Cooking your own meals, gives you more control both in the ingredients and the portions of the food. Safer weight loss begins with eating a well-balanced diet with fresh, organic, and healthy ingredients. There’s no better way to do this than preparing your own meals. It doesn’t mean you can’t enjoy a restaurant anymore, it means cook and eat your own meals as often as you can. You are far more aware of what goes into your meals, without the hazard of abnormal preservatives, high-extra fat ingredients, and additives that will easily sabotage a safer weight loss plan.

Eat Breakfast Daily and Don’t Skip Meals

Never starve yourself to lose weight. This is a common mistake people make when trying to lose weight. We think that by skipping breakfast, or any other meal, helps to reduce weight. On the contrary, not eating three healthy meals daily may cause malnutrition, insufficient energy, and illness. You must eat properly to ensure proper nourishment and safer weight loss. Eating a breakfast meal is an important part of losing weight. Many studies show people who skip breakfast are more likely to eat more throughout the day. Further, they have less energy and productivity. If you would rather not eat three big meals, divide your meals into 5-6 smaller portions to still receive sufficient nutritional value. The main thing to remember is you need to eat, and not starve, to lose weight safely.

Resist the Lure of Fad Diets

Accommodate each of the food groups in your daily diet. Any weight loss plan that encourages anyone to eat from only one food group is a sure recipe for failure. Safer weight loss means providing your body with all the right nutrients and vitamins to keep it strong and healthy. This is as simple as incorporating a variety of foods in what you eat, keeping in mind portion control, to ensure continued good health. Of course you should be aware of your fat, glucose, and carbohydrate intake but you don’t have to remove all these from your diet in order to lose weight. There is always space for all food groups in your diet. Each day, you have to work, execute, and exercise. You cannot properly perform without a full compliment of good nutrients.

Read Food Labels and Know Your Calorie Limit

Read all food labels and be mindful of ingredients, calorie content, nutritional facts, amounts per serving, and product description. All this allows you to better understand the benefits and hazards of the food choices you make. Reading food labeling is possibly most practical weight loss tactic you can cultivate. Begin familiarizing yourself about your calorie limits and calculate them using these food labels. One study indicated that people who read labels are much more likely to eat healthier compared to those who don’t. The next time your in a supermarket, take a few extra minutes to read the labels, and you’ll be on your way to healthy and safer weight loss.

Incorporate Physical Activity In Your Daily Life

Staying energetic doesn’t end with your workout program. In fact, being conscious about your daily activities encourages you to develop a lasting habit of being active. All you need do to be active is focus on what you are already doing.

Say you’re in the office; it’s an excellent habit to do some light stretches every hour or so to keep your muscles loose and your mind alert. Doing errands? Park at the end of the row and walk these few extra steps. It’s even a good idea to start your day with a morning walk. It doesn’t take that much time, effort, or equipment to do any of this. All you need are comfortable shoes and you can start walking your way to health and fitness. Family chores can be split all through out the week instead of carrying out one big house cleaning up over the weekend.

All this does not replace a regular exercise program. You should still keep a regular exercise schedule to maintain a safer weight loss program. But a few of these tips are handy in keeping yourself active even during the mundane parts of your day.

Rapid Weight Loss

Weight loss is an important topic for many people. Millions of people struggle with weight problems. Everywhere you look, there are pills and diet plans that promise you quick results for a slimmer body. However, how effective are these rapid weight loss techniques? And are there methods that can truly give you quick results that are safe and which will last? Here are just a few things you should consider before embarking on a quick way to lose weight.

Is Rapid Weight Loss Real?

You have seen all sorts of advertisements promoting products that promise you a slim body in a short period of time. It is important to understand how these products work. Some of them require you to omit certain food groups from your diet. Some of them require you to consume nothing but what the diet plan offers you. Unfortunately, for many people who start using these products, they cannot sustain the results after an initial loss in weight. They either go back to their original weight, or gain back even more pounds.

Burn More Than You Eat

The only way to drop those pounds is by burning off more calories that you consume. A pound in weight is about 3,500 calories. So, if you want lose 10 pounds quickly, you will have to burn off 35,000 calories more than you eat. You will need to adopt permanent lifestyle habits that will help you sustain this weight loss. So, what are some of the things that you can do to immediately reduce the calories that you consume and boost the calories that your burn off?

Start by eating foods that are high in nutrients and low in fat, sugar and salt. Treat yourself to only a small bit of dessert to keep those cravings in check. Replace all of your beverages with water and freshly brewed, unsweetened green tea. You can save a few hundred calories per day this way. Green tea has phytochemicals that direct your body to burn off fat when muscles are active. Green tea has no calories. Green tea has caffeine, but water on ice with a bit of lemon is great for after dinner because it adds no caffeine to your body. Add a couple of spoonfuls of chia seeds to your water which will serve as an appetite suppressant.

Simple Carbs are not Your Friend

Eliminate all white bread and pasta. These simple carbs are low in nutrients and raise your blood sugar level too much. Eat more mixed green salads with an olive-oil based vinegrette. You can add a small portion of grilled chicken or salmon, some grated low-fat cheese, and some crushed nuts or seeds for a crunch. Salads are low in calories, and the added protein will keep your appetite satisfied.

Work on a cardio routine that uses multiple muscle areas in your body, arms and legs. In addition, learn how to alternate short bursts of intense workout with periods of slower activity. This helps in burning off calories faster.

It is important to point out that before you incorporate rapid weight loss techniques into your daily routines, you must get a clean bill of health from your doctor. This will prevent any health complications that may come to the surface. Rapid weight loss techniques are ineffective if they are not safe and if they do not produce lasting results. Make lifestyle changes that you can stick with for the long-term, and you will get the slim body that you have always dreamed of.

How To Stop Cravings – Proven to Work

How To Stop Cravings – And Why You Have Them To Begin With

Food Cravings feel like itches which desperately need to get scratched. Food cravings can be defined as an extreme need to consume specific foods. These cravings are very often more powerful than normal hunger.

We all want to know how to stop cravings and there are ways to do it. But, first, we need to understand what we are up against!

Food, Glorious Food

Food engineers and food experts have studied what can make us crave particular foods over others. Fat, salt and sweet is the winning trifecta of taste which fuels most of our food cravings. Flavor rules, and the foods that taste the best are those that deliver on the preferred proportions for salt, sugars, fat, along with features which make food exciting. Food producers, researchers, and engineers use a wide variety of these elements to make food more attractive. They know that for some of us, our craving-focus might be the texture of food. It might be creamy, crispy or even a mouth-watering balance of both. For others, their craving-focus might be aimed at taste. The taste might be salty, sweet, or a lip-smacking mixture of each. The goal is to make us wish to eat more.

Calories – a measure of energy

Caloric density, distinctive from nutrient density, is an important means which food producers use to keep us coming back for more. The caloric denseness or energy density of a particular food is a measurement of the average calories per unit (gram or ounce or bite) of that food. All foods include nutrients. In contrast to calorie dense foods, nutrient dense foods are high in nutrients for that number of calories per unit (gram or ounce or bite) they contain.

With me so far? Great, now for the next lesson:

High Energy/Calorie Dense Food

Foods which are energy or calorie dense have a higher concentration of calories per bite. Some typical everyday processed foods which are energy dense are the packaged snacks, frosted cakes with filling, biscuits, and candies. Traditional fast foods such as cheeseburgers, fried chicken, and French-fried potatoes and bakery goods like doughnuts are renowned for their energy density.

Fast foods are viewed as “empty calorie” foods because they are lacking in nutritional density and higher on calories per ounce or bite. These types of high energy dense or higher calorie dense foods offer a substantial concentration of calories per bite, and are linked with high pleasure by the brain These food types are designed to be tasty (i.e. potato chips) but not filling. Since junk foods are low in satisfaction value, folks usually do not feel full when eaten. This low satisfaction experience typically results in overeating. Refined food is normally high in palatability, high in fat, and high in calories, but lacking in fiber and volume.

Hang in there, here’s more to understand before we begin to know how to stop cravings.

Low Energy/Calorie Dense Foods

Low energy dense foods, in contrast to high energy dense foods, are usually highly nutrient dense. In general they are moist and juicy. Low energy dense foods have a significant percentage of fiber that stores their natural water. Most veggies, fruits, and legumes are illustrations of low energy dense foods.

Now, Finally, How To Stop Cravings

Adopt these 3 tips to conquer your food cravings, and get an added bonus of weight loss, and inches off your waist. It won’t be painless and it won’t be quick but it will work.

Eat Low Energy/Calorie Dense Foods

These foods are generally high in water and lower in fat. Deliberately limit your consumption of high caloric density foods that are usually processed snacks, desserts, and junk foods.

To do this allow your plate become your guide. Dilute high caloric density foods/meals by filling half the dish with unprocessed whole grains, starchy vegetables, and/or legumes or fruit. Introducing vegetables to any meal lowers the caloric density. Go for low caloric density foods for improved control over both food cravings and weight.

Eat till you are full

Along the road from hunger to satisfied eat until you are pleasantly full. It is simpler to conquer your food cravings when you’re full. Since energy dense food provides a great deal more calories and can leave you asking for more, select low energy dense foods which are low in calories and high in nutrient density, water, and fiber which will leave you satisfied. Feeling full and content may be the strongest method to conquer food cravings.

Sequence your food at meal time

Start every meal with fresh fruit, salad, or soup. This will help you get started with low energy dense foods that are more satisfying and nourishing compared to their high calorie dense counterparts. Veggies without oil offer the lowest caloric density.

So there you are; a tried and true road map on how to stop cravings.

How to Stop Cravings

Developing an Achievable Workout Plan

Developing an achievable workout plan is one of the keys to feeling and looking your best. Getting regular exercise will elevate your mood, help you maintain your muscle mass, flexibility, assist with weight loss and keep you feeling young, healthy and fit.

When developing a weight loss workout plan, there are a few things you should keep in mind. The following tips will help design a custom workout plan that you can stick with over tine so you can reach your weight loss goals.

Be Realistic about Your Current Level of Fitness

When first deciding to begin an exercise program, it is natural to want results as quickly as possible. Many people make the mistake of choosing a workout plan that is too difficult (notachievable) for their current fitness level. As a result, it becomes impossible to stick with it over time. When developing a weight loss plan that includes exercise be realistic about your current fitness level and develop a more achievable workout plan.

It is far better to start slowly and build your strength, stamina and endurance over time. Trying to take on too much immediately risks disappointment. Develop an achievable workout plan that is challenging, but not impossible. As you get in better shape, you can reevaluate your workout plan and increase it as is appropriate.

Set Achievable Workout Plan Goals

Running a marathon is an example of an ultimate goal. However, if you’ve spent the last five years sitting on the couch instead of exercising you would be well advised to break that ultimate goal into smaller, more achievable goals. For example, set an achievable goal of jogging a mile without stopping. Once that goal is achieved, increase the distance to two miles and so on until you reach your ultimate goal of running 26.2 miles. Setting intermediate, more achievable goals will allow the satisfaction of accomplishments as you work toward your larger goal.

Schedule Specific Time for Working Out

Set aside a specific time each day when you will exercise. Write it in your daily calendar, and set a reminder on your phone. Treat this time the same way you would any other important appointment. Cancel only if absolutely necessary. Show up on time and stay until the end. This will be hard at first. But, after couple of weeks, it will become second nature to the point you won’t want to miss your workout program.

Developing a practical and achievable workout plan begins with being honest about your current fitness level. Developing a plan that challenges you but doesn’t leave you feeling discouraged helps motivation as you work toward your ultimate goals.

Separate your ultimate long-term goals into smaller more achievable steps and work hard to achieve each one. Finally, set a time each day specifically for exercise and make sure you show up and commit yourself fully to the process.

Very Low Calorie Diet – No Weight Loss?

Ask most people how to lose a pound or three and they will tell you: “Eat Less, Exercise More”. And, as far as that goes, they are right. The surest way to lose weight is to create a calorie deficit. That is, burning off more calories a day than you eat.

There is, however, a trick!

That calorie deficit cannot be too large. If it is instead of losing weight a very low calorie diet can well cause you to lose weight much slower.

Lowering your calorie intake too much tricks the body into thinking about where its next meal is coming from. Your metabolism rate, how quickly food is converted to energy, is reduced. The result is, when the next meal comes along, your body uses the opportunity to store fat.

Remember that, evolution-wise, we aren’t that far removed from our ancestors when they came out of trees. Then obtaining food was a serious survival issue and the human body adapted to the challenge by learning to store fat for future use every chance it had.

Using a Very Low Calorie Diet

Deciding on a very low calorie diet plan may have an immediate impact on your weight but it is not sustainable over time. Using a severely reduced calorie meal plan will simply cause the body to adjust as described a bit earlier. Even worse, when you begin eating a normal amount of calories your weight can easily increase rapidly because you have trained your metabolism to operate slowly.

In other words, you eat a lot fewer calories to lose a lot less weight!

Also bad is that following such a diet can really mess up your health overall. Staying on a very low calorie diet for too long can lead to all sorts of undesirable things. Issues can include lethargy, being light headed, low blood pressure, and even abnormal heart rhythms.

Far better is to develop a balanced diet that provides an acceptable quantity of calories derived from healthy foods coupled with a practical exercising program.

Those who regularly practice a moderate daily calorie deficit will lose weight at a slow but steady rate. These practices are also statistically shown to be much more likely to maintain the weight loss over time.

Although depriving yourself by using a very low calorie diet may seem like a good idea, you are really hurting your chances for healthy weight loss.

Vinegar for Weight Loss – Does it Work?

We humans have been using vinegar for weight loss help for a very long time. Hundreds of years in fact. Despite that there isn’t a whole lot of research to determine if it helps or not.

There are some female celebrities that swear by it, saying it helps them stay slim or “clean them out”. So does it work and, how?

By the Way we are talking about Apple Cider vinegar here, not any other variety!

You Feel Better using Vinegar for Weight Loss help

Are you energetic and feeling good? If so chances are you aren’t eating much you shouldn’t be. You are probably getting a bit of exercise as well. At the same time, if you are using Apple Cider Vinegar for weight loss plans it is natural to give it the credit.

One theory is that adding vinegar helps the body to efficiently digest proteins. In turn this releases tryptophan. The tryptophan next promotes the hormone serotonin. Serotonin makes us feel great, promotes energy, and aids in sleep. What’s not to like?

Again, this is only theoretical but Apple Cider Vinegar isn’t going to hurt you so, if it feels good go for it!

You Feel More Satisfied After a Meal

Diets using Apple Cider Vinegar for weight loss recommend drinking a full glass of water mixed with vinegar before a meal.

Just drinking 8 ounces of water by itself is going to help by making you feel fuller faster.

Mixing vinegar with the water may help a bit more as it contains a bit of apple fiber called pectin. Pectin is hydrophilic which means it mixes with water and absorbs water as well. All making you feel fuller and more satisfied on a bit less food.

Adding Apple Cider Vinegar to your meal plan is easily done and, when used in moderation, does not appear to be harmful. Nor does it appear to be a great help in losing weight. However, it may be of help to some.

But using vinegar for weight loss help isn’t for everyone and it is a good idea to talk to a medical professional about your unique situation before taking any supplement.