What’s the Best Diet?

If you are asking what’s the best diet, it’s the wrong question. A better question is what’s the best healthy diet. Or, even better yet, what’s the best diet for me?

How you answer these question will determine how successful (or not) your diet effort will be.

Determining What’s the Best Diet

One of the most important things to keep in mind when losing weight is the way you eat. If you are eating unhealthy, then it’s less likely that you going to lose weight. But if you do eat healthy, then it’s high likely that you going to drop some pounds! Before you start trying to lose weight, you should have a healthy diet plan.If you want to setup a healthy diet plan, you should know what to eat/drink and what you shouldn’t. Avoid food products that contain lots fat or sugar. If you don’t do this one thing, you are literally wasting your time. All your hard work of trying to lose weight is lost.

Knowing What not to Eat

So how should you know what not to eat? It’s really very simple: Read the labels! Choose only those products with low amounts of fats, sugar, calories, and preservatives. When you setup a healthy diet plan, you have to avoid anything that contains a lot of fat, calories sodium, and sugar. It might be frustrating at first because you will be giving up foods you like and ate before. The payoff will come each time the scale reports a lower number. Don’t Give Up!

Avoid the drive-through

I won’t say that fast food chains have no healthy choices but they are very limited. Plus, the temptation for a big,sloppy burger is always there. I have personal experience of intending to order a salad and ending up with a burger and fries “just this once”. Maybe your will power is stronger than mine but I just have to avoid fast food places altogether. You will save money too.

Control Portion Size

Portion control is an oft overlooked dieting tip. Makes sense; don’t fill the plate to overloading means eating less. If hunger still persists, have a second helping. But I am betting you won’t. Personally, I find a second helping is emotionally hard. And that’s a good thing!

Another good portion control trick is to use smaller plates. This might sound strange but it has been proven to have benefits in more than one study. A smaller plate can’t contain as much food and tricks your brain into thinking you are eating more than you really are. Give it a try before dismissing the idea.

Believe in Yourself

Study after study has pointed to the emotional part of dieting. It is all very complicated and I’m certainly not smart enough to do it all justice. Suffice to say that no one is going to make you a successful dieter except you. Make a goal, work towards it and don’t quit when you have a bad day. The sun comes up again tomorrow offering a brand new chance to do it again.

So, in the end, the answer to the question what’s the best diet is different for each of us. Don’t waste time on what supposedly works for someone else. Focus on what will work for you!

Lose Weight Without Exercising?

lose weight without exercising

Is It Possible To Lose Weight Without Exercising?

Wouldn’t it be awesome if you could lose those extra few pounds without the need of exercising? Well, guess what… You can! Oh, it will not come off as quickly like you exercise 3 to 5 times per week. And you’re going to have to make some changes in lifestyle. However, if the thought of the dreaded “E word” or the mere mention of a “workout” causes you to cringe, take the following methods to lose weight without exercising.

Choose – Physical exercise or Diet regime (Both is Best)

As you have decided to lose weight without, you will need to target nutrition. Physicians, dietitians and health professionals agree that anywhere from 50% to 70% of the conditioning is dependent upon the foods that you eat. So you’re able to truly eat your way to thin!

That means more leafy greens, raw fruits and vegetables on your plate. Cut back, or eliminate entirely, sugar, salt, white flour and monosodium glutamate. Drink water all day long, and get 6 to 8 hours rest every single night too. Skip the drive-through and sugar-filled snacks and diet beverages, going instead for wild caught salmon and mackerel, nuts, berries, whole grains and unsweetened tea.

Portion Your Food Properly

The typical American continues to put on pounds. Citizens of the United Kingdom and other countries are likewise overweight, thanks to what is known as the Western diet. Fast, fatty and processed foods get most of the blame for the excess poundage, and deservedly so.

But you are probably taking portion sizes which are too big as well. The suitable single serving of protein is around the size of a deck of playing cards. Use smaller dishes, cups and glasses when you eat. Limit the quantities of refined, unhealthy fats and sauces you eat, and increase your portions of vegetables and fruits.

Go Back in Time

You can even lose weight without exercising if you take a trip back in time. Do you remember when there wasn’t any such thing as a remote control for the television? You recall going get your pizza rather than have it delivered? Think about before you could drive? Remember how often you walked and rode your bike.

Whenever you keep in constant motion, you are actually doing exercises. And even various modest doses of walking and moving throughout the day burns up as many calories as a trip to the gym. Dropping 15 to 25 pounds of excess bodyweight and fat in a single year is possible when you get out of your chair or seat and up on your feet as often as you can.

The Conclusion

You cannot lose weight just by wishing it away. If it were the case, everybody would be slim and toned although eating hamburgers, pizza and frozen goodies and working out very little. Just remember, the word exercise as it’s explained isn’t required to shed some weight. You need to simply get up and get moving, keeping active and eating sensibly.

Best Diet Program For a Beach Body

best diet program

The Do’s and Don’ts of the Best Diet Program For a Beach Body

By Bonnie R Giller

Those of us living in the Northeast US are all letting out a sigh of relief that winter is finally coming to an end. Yet the change of seasons is bittersweet for many people as a whole new stressor now enters their lives: the dreaded bikini season. You may have enjoyed the winter cozying up with your oversized sweaters and comfort foods, but it is now time to lose the winter weight and go into the summer feeling healthy and strong. For that, you are going to need the best diet program you can find.

Putting on a little bit of “hibernation weight” is a normal adaptation to the cold weather and there is nothing wrong with wanting to get your “beach body” back just in time for the warm summer months. No matter what time of year you are trying to lose weight, it is important to know what to do and what not to do so that you can create healthy and permanent weight loss. There are a whole lot of weight loss solutions to choose from but the best diet program is going to be the one that works for you.

If you identify yourself as a chronic dieter, the first and most important step to weight loss is having a healthy mindset and relationship with food. So following the “do’s and don’ts” that follow might not necessarily be for you. As long as you have a “non-dieter’s” mindset, it is now time for a spring cleaning, not only of your closets but of your kitchen too!

Do…

Eat Breakfast: If you think that skipping breakfast will yield weight loss because you are decreasing your caloric intake for the day, think again. Getting in the habit of eating a morning meal is one of the best diet program practices for weight loss and your overall health. Eating breakfast is attributed to reduced hunger pangs at lunch time (thus making it easier to avoid overeating), healthier food choices at each succeeding meal and increased energy. In hopes to lose weight, a lot of people turn towards fruit and vegetable juices to supplement a morning meal, but all this will do is spike your blood sugar and cause you to be hungry soon thereafter. Rather, focus on incorporating a combination of lean protein, whole grains, fruit and dairy into your morning meal to replenish your glycogen stores and get your metabolism going first thing in the morning.

Balance Every Meal: When people want to lose weight fast (as many people do right before summer begins), the first thing they do is eliminate foods or entire food groups. This belief of eating as little as possible to “get skinny” is only setting yourself up for disappointment. The truth is the best way to lose weight and achieve the summer body you desire is to include every food group and balance each and every meal with whole grains, fruits, vegetables, lean protein and healthy fats. This way, you will keep your metabolism working hard and fast to keep you on track with your weight loss! The best diet program is one you can stick with!

Stay Hydrated: Though water isn’t some magical beverage that directly burns fat, staying hydrated by drinking water throughout the day is one of the best diet program tactics to get you looking and feeling your best. Many people tend to confuse thirst with hunger, which causes them to eat rather than drink. Go out and buy yourself a reusable water bottle that you can refill throughout the day so that you know you’re staying hydrated. Not only does hydration prevent overeating, but it also benefits your complexion, giving your skin a healthy glow throughout the summer months.

Eat as “Whole” as Possible: When putting together your meals and snacks, a great rule of thumb to always keep in the back of your mind is to fill your plate with as many “whole” foods as possible. So what does this mean? Whole foods are those that have not been or have been minimally processed, including fruits, vegetables, whole grains, fresh lean meats, nuts, seeds, legumes, milk and plain yogurt. Eating “as close to the ground” as possible is a great tip to follow to get your body in shape for the summer, which brings to me to my final beach body “do”.

Eliminate Processed Foods: Look around the supermarket and grocery stores and you’ll find aisles upon aisles of processed foods. These foods are loaded with sugar, fat and sodium and are a major culprit in weight gain. It might seem like a no-brainer to avoid eating fast food and caloric meals out at restaurants when trying to shed pounds for the summer, but what you really have to watch out for are those processed foods on the supermarket shelves that are seemingly healthy. What I am referring to are packaged snack foods labeled as “fat free”, “100 calorie” snack packs, protein bars that are loaded with impossible to pronounce ingredients, and frozen “diet” meals that are often laden with sodium and processed junk. Rather than eating a protein bar, or eating a lot of “fat free” snacks, revisit beach body “do” numbers 2 and 4 and balance every meal with real, whole foods! The best diet program is one that will keep you healthy!

Don’t…

Succumb to Fad Weight Loss Programs: Keep in mind that the months right before summer is the best time for the weight loss industry to suck you into purchasing their programs. Why? Because you want results fast, and they know that there is nothing more convincing than displaying images of fit and toned men and women who used “their” program to be bathing suit ready. There is no doubt that everyone wants to look good on the beach or by the pool, but I can assure you that following a “beach body” diet is not the way you are going to get there. Yes, you may lose the weight fast, but what happens in the middle of July when you’ve been off that diet for a month? Achieving the body you love to show off during the summer will happen when you begin to making lifestyle changes you can carry with you year round. The best diet program will provide long term results!

Eliminate Foods or Meals: This common mistake is one made by thousands of people trying to lose weight. Restricting your caloric intake by eliminating certain foods or entire meals will only decrease your energy, slow your metabolism and lead to overeating. In the months before summer, really focus on tuning into your biological signals of hunger and satiety. Eat when you feel hungry and stop when you are satisfied. Focus on eating whole, balanced meals but don’t forbid yourself from having foods you love in moderation. The more foods you eliminate, the more foods you will over indulge in at a later time, which will prevent you from achieving a summer body you are proud to show off!

Exercise for the Wrong Reasons: When setting your summer body goal, you might envision yourself having a flat belly and toned muscles, all of which require exercise to achieve. Daily physical activity is an essential component of weight loss and building muscle, but exercise is often taken too far, especially if you have set a goal for yourself to look a certain way. Over exercising for the sole purpose of burning calories will cause exercise to be something you don’t necessarily want to do every day. Strive for an hour of physical activity 5 days a week, whether at the gym, running outside, swimming, hiking or putting on a workout video in your living room. You want to focus on the feeling exercise gives you, not necessarily the visual effect it is having on your body.

Compare Yourself to Others: Often times, when people have an image in their mind of the summer body they want to achieve, it stems from what other people look like. Granted, it is almost impossible not to compare yourself to others, but learning to focus on your own progress, and being happy in your own skin is one of the healthiest, most positive mindsets to have. There is nothing more beautiful than someone who is confident and embraces the body they were born with.

While you may feel that you only have a few short months to shed the winter pounds, don’t drastically alter your eating and exercise habits. If you notice that eating is no longer pleasurable and that exercise is taking too much out of you, it is likely that much of what you are doing falls on the “don’t” list. Be gentle with yourself and remember that a true beach body is one that is healthy and not achieved through drastic dieting and restriction!

Bonnie R. Giller is the Founder of DietFreeZone.com. She helps chronic dieters break free from the pain of dieting and get the healthy body they love by giving them the 3 things they really need to succeed – a healthy mindset, caring support and nutrition education. Get a free copy of her e-book 5 Steps to a Body You Love Without Dieting at http://DietFreeZone.com.

To learn more about Bonnie, visit http://brghealth.com

 

 

 

Healthy Lifestyle Habits

healthy lifestyle habits

Choosing Healthy Lifestyle Habits

While you look at this, you’re most likely seated. In reality, you’ve probably been seated for the majority of of the day. Although you’re far from being the only one, it’s important you attempt to include extra exercise into your daily life or your health will be affected. Easier said than done when you’re so used to inactivity but healthy lifestyle habits are their own reward! Here’s how to get started.

Understand the Risks of a Sedentary Lifestyle

Even though you probably already know that you need to exercise more, you may not be completely clear on the risks of not moving your body frequently. And, make no mistake, the hazards are major. We humans were designed to be active, we were not built to sit in a chair for the entire day before heading off to our bed. And, even though you may squeeze in an hour or so of exercise, it doesn’t fully reverse the negative effects of being seated too long.

Studies show that sedentary people are more prone to develop conditions such as heart disease, cancers and diabetes. You’re also more likely to be too heavy, and suffer from mental health issues. Developing more healthy lifestyle habits will result in more health over a longer period of time.

Stimulating Yourself to Begin Healthy Lifestyle Habits

Even when you understand all the risks, it could still be challenging to force yourself to get up and be more dynamic. This is especially true if you are overweight. In any event, a word of caution; a good first step is always to visit your doctor and get their suggestions about how you can slowly get going.

One major factor is changing your mindset. Rather than the thought of walking to work or the supermarket as a chore or a total waste of time, view it being an opportunity to start building healthy lifestyle habits! Rather than being lazy and constantly taking the elevator, walk up the stairs (if you live or work high up in a building, simply taking a few of the stairs will help a lot!)

You also need to get rid of the idea that you don’t have the time to move more – you do, you just need to incorporate it in your everyday life. For example, when mingling with friends you may all agree to meet up for a walk around the local park, rather than sitting in a coffee shop. Or you could do some light exercise as you watch your favorite TV show as opposed to sitting on the couch! Although you might think this won’t work with your daily life, you’ll be amazed at how many chances there are to get energetic once you shift your mindset and look at things differently.

Then, understand that there are lots of ways to move beyond exercising. As an example, lots of people are beginning to stand up when they work at the computer, simply by putting together a standing-height desk, or by placing their laptop on a higher work surface. Running around with your kids or dancing to your favorite music are also great ways to get moving. An intensive house-cleaning session even counts as great exercise! At the minimum, simply try getting up and stretching once an hour if you usually sit down.

Lastly, understand that old routines take time to adjust. If you’re used to sitting down for all but an hour every day, then it’s going to be difficult to change. Not only will you find it tiring being on your feet more, but you’ll also find that it’s not easy to motivate yourself. It is entirely normal, which is why you need to make adjustments gradually until they come to be part of your every day normal routine.

Habits of Fit People

Fit People

6 Things That Fit People Do Differently

If you would interview a group of very fit people, you’d see they all have these 6 things in keeping:

1. They Exercise

If you’re a person who absolutely dreads exercising, then you will never be truly fit. Exercising and eating right are two necessary weight loss solutions people use to get and stay fit. These go together like a hand in a glove, black and white, and so on.

So if your current routine in the gym or at home doesn’t excite you, it’s time to try other forms of exercising till you find something that you look forward to doing.

2. They Eat Healthy

When you talk with fit people on how they train, you’ll soon see they pay attention to their entire body as far as selecting what foods to eat. Over time, they have found out the choices that makes them feel great, what keeps them satisfied between meals and the proper kinds and quantities of food to provide the energy required to make it through a demanding exercise session.

One thing they don’t talk about is the newest diet trend – or at least not very seriously. Why? Because they know what works best for them and are not desperate to try the next “miracle” that comes along.

3. Health is a Priority

Fit people put their eating habits and exercising ahead of just about everything else. If that means getting out of bed 30 minutes earlier to get in a workout before heading to the job, then so be it. If it means eating a healthy lunch brought from home while colleagues eat junk food meals, then that is their choice.

4. They Get Enough Sleep

Sleep is probably the most underrated component of fitness. Having enough rest is extremely important to getting extremely fit. While you are sleeping, your body is very busy repairing itself. Numerous sleep studies have shown that people what regularly get 7 or 8 hours of sleep each night are, on the whole, healthier, happier, and more physically fit.

5. They Relate To Like-minded People

People who prioritize their health and fitness generally aren’t spending a lot of time with people who are content to eat fast food and lead a sedentary life. These folks are always doing something and are with other people doing something too. These are the groups that are up at dawn to run a 5K on a Saturday, or participate in iron man events.

6. They Are Always Active

Fit people are always finding ways to stay active. While they schedule exercise into their daily routine, they also choose other pursuits that burn fat and use muscles in their every day routines. Habitually, they will take the stairs instead of the elevator and will park at the end of the lot just to be able to walk a little farther.

When you can apply these six actions to your own life, you can also start on the path to also being one of the fit people.

Raising Healthy Active Kids

healthy active kids

Tips on Raising Healthy Active Kids

As we know, a sedentary lifestyle is ruining our kid’s health. Obesity, Type 2 diabetes, high cholesterol and blood pressure are skyrocketing in today’s children. While playing too many video games and watching too much TV are mostly to blame, we as parents are ultimately responsible by not doing enough to get our kids off the couch, and to go outside to play and get exercise. But if you are at a loss about how to do that, here are five ways tips on raising healthy active kids:

  • Promote eating a healthy diet
  • Establish electronics usage and play times
  • Encourage exercising by giving gifts that promote it
  • Educate your kids on the benefits of exercising and healthy eating
  • Lead by example
  • Provide opportunities to get active

Promote Eating a Healthy Diet

Restrict sweets, get rid of sodas, add fresh vegetables and fruits. All these are well know and effective methods to building a more healthy diet. Your kids aren’t going to eat healthy without encouragement from you. As the parent its pretty much up to you to select healthy foods at the store and cut back on pre-packaged, processed foods. One pretty good rule to choosing healthy food is if the food is advertised on TV, it probably isn’t healthy!

Establish electronics usage and play times

When we were growing up, we always had a physical education class while in school, but now schools don’t have that class anymore, so as parents we have to substitute with something else. Instead of them sitting on the couch after dinner playing video games, turn off the electronics and instead go for a family walk or bike ride. Not only will it be good for your kids, but also for you. Think about signing your kids up for an after school sport in something they like to do. Anything to get them more exercise.

Encourage exercising by giving gifts that promote it

For birthdays or Christmas, include a gift that will get their heart rate up, like a jump rope, tennis racquet, baseball glove, etc. To use the gift requires exercising. See the connection?

Educate your kids on the benefits of exercising

Explain why going for a hike, a walk or playing in the park is good for them. Emphasize the health benefits, like a stronger heart, more muscle, weight control, etc. Just be sure to keep it on their level and not get too technical.

Lead by example

You can’t expect your kids to go out and play if you stay inside and watch TV. Kids are like sponges in that they absorb everything you do and in most cases want to emulate you. Set a bad example and they will follow it just as they would if you set a good example. The choice is yours.

Provide opportunities to get active

If you make exercising fun, kids won’t even realize they are doing it. Games like tag or hopscotch are fun to play. Both games get the heart rate up, the body moving and don’t require much as far as equipment – just some chalk for hopscotch.

Being a kid should be about going outside, playing and having fun, not about sitting on the couch watching TV for hours on end. Get them (and yourself) up, outside and moving on nice days or take them to the mall and walk, or to the YMCA/YWCA on days of inclement weather.

Weight Loss Exercise

weight loss exercise, weight loss exercises, weight loss exercise planOne of the indispensable of all weight loss solutions is exercise. And, the best weight loss exercise routines are fun and productive. It will make you lose extra weight, including that unsightly belly fat, which as reported by Mayo Clinic.com makes you more susceptible to health conditions including Type 2 diabetes, heart disease and colorectal cancer. To lose excess weight, experts encourage combining a healthy diet plan with physical exercise. Through developing a exercise routine which you like, you’ll be more apt to stay with it and keep the weight off.

Eating habits and Basic safety

If you still eat fatty, sweet, high-calorie foods, and fail to improve your diet, you will simply gain back all the calories you burnt off by working out. Making small dietary adjustments, such as replacing salty chips, candies and pastries with fruits and vegetables, and drinking water rather than soft drinks and liquor will have a dramatic impact on reducing your calories. So will eating smaller helpings. Before beginning a diet or choosing the right weight loss exercise regimen, consult your medical professional to make sure that what you choose is safe to your actual physical condition.

Losing Weight
While it’s tempting to lose the weight quickly, it usually requires drastic measures that can take a toll on your health and are hard to keep up long-term. Also, the unwanted fat is often promptly gained back. The Centers for Disease Control and Prevention recommends preferably reducing weight at a level of 1 to 2 pounds per week. Since 1 pound of fat contains 3,500 calories, you need to develop a shortfall of 500 to 1,000 calories daily to accomplish this.

Gaining Muscle

An ACE-sponsored study demonstrated that captain’s chair routines, ab crunches using a stability ball, bicycle crunches and reverse crunches, most successfully work your stomach muscles. These workouts are helpful, since they boost your abs, develop your posture and athletic performance, and alleviate back pain. While these exercises may enhance the look of your “fat tummy,”you cannot reduce weight from only one area of the body. When you lose weight, it comes from all over your entire body, and this requires including a certain amount of cardio in your workout.


Breaking a Sweat

Cardio workouts makes you breathe harder, boosts your heart rate and the body temperature, and uses up calories. The minimum recommendation for this kind of working out is no less than 150 minutes a week, although as much as 300 minutes may be needed to reduce extra fat. Nevertheless, continually jogging on a treadmill or riding a stationary bicycle might get monotonous. Instead, search for activities that you enjoy and add variety to your regimen. Take a dance class, go skating or backpacking, play tag or jumping rope with the kids, or get involved in group sports. Additionally, workout with a friend so it gets to be more of a social interaction which you start looking forward to.

Weight Lifting
As per the American Heart Association, weight training could effectively reduce excess fat including that dreaded stomach fat. It increases your resting metabolism so that you burn off calories even while resting. There’s no excuse not to do this type of physical exercise, since even though you do not have access to weight training equipment, you are able to use your body weight, hand weights, food cans, water bottles, or exercise bands for resistance. Challenge your main muscle groups with weight loss exercise routines such as lunges, leg squats, chest presses, rows and pushups.

Weight Loss Exercise