Healthy Diet, Weight Loss And Supplements

Healthy diet and weight loss do make sense. But what about supplements?

Can you use  supplements to lose weight  and still call it healthy? There is no simple answer to this but supplements can be of significant help when combined with a healthy diet.

officialhcgdietplan

For a great number of people it may be the chronic, long lasting lack of healthy, nutrient rich foods in their daily diet  that has started  the  imbalance leading to weight  problems.

Being overweight is becoming an epidemic in this country and indeed in most developed countries. Even China is being impacted. Children as young as eight years old are getting type 2 diabetes. Normally in the past, type 2 diabetes did not show up until people were at least in there late thirties or forties.

school kid needs to lose weight, picture

Type two diabetes is caused mainly by consuming more sugar, or foods that easily turn into sugar or glucose, than the body can easily process. When this happens on a daily basis, a person becomes overweight as a minimum, and quite often becomes diabetic.

obesity may lead to type 2 diabetes

For people who enjoy these types of foods, as many of us do, and have a hard time avoiding them, it can be a hard cycle to break. If a person is also overweight it becomes harder to get back to a healthy weight and better eating habits.

But not everybody may have brought weight problems on themselves through eating calorie rich and nutrient poor foods.

If you think that you use reasonably varied and balanced diet menu then there could be other reasons why you struggle with being overweight.

In such cases the first thing to do is to visit your doctor. Often there can be a medical reason why it is hard for someone to lose weight. An under active thyroid for instance can cause a person to gain weight. There are  thyroid health supplements  that can alleviate the problem.

Checking with your doctor is also a good idea, to make sure you are healthy, in case you would like to start an exercise program, or begin using one of the many weight loss supplements available to us today.

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There are many supplements available that can help you with your weight loss goals. There are supplements to help raise your metabolism, to help burn more calories, and supplements to block carbohydrates, to help stop the pounds from packing on.

If you are the type of person that seems to eat very little, but never loses weight, or continues to gains weight, then you could have a slow metabolism. There are several ways you can learn how to increase metabolism. Using a supplement to raise your metabolism, and burn more calories, combined with proper eating, could be the answer. Green tea increases metabolism and helps    burn fat faster  .

If you are a carboholic, where you eat too many carbs like bread, pasta and pastries, then a supplement to  block carbohydrates , combined with reducing your intake of these types of foods, could work for you.

Finding the best weight loss supplement for your situation may not happen on your first try. It can sometimes take a little trial and error, but once you find the one that works for you, it can be a big help toward your weight loss goals.

supplement may help with weight loss, illustration

Healthy diet and exercise should always be the foundation on which you build. If it has not worked for you,  a good supplement  could be the help you need.

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By Glenn Downer

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Lose Weight Through Proper And Healthy Hydration

Healthy hydration for weight loss is not a common knowledge. There is a widely spread opinion that as long as we put enough liquids into our body we are doing the right thing for our health.

The kind of beverages we drink is believed to be irrelevant.

The truth is that some drinks have a dehydrating effect, some drinks cause us to put on weight while others like   green tea   help us lose weight. Read on to find out what to avoid and what is best to drink for healthy hydration and weight loss.

If you are fond of drinking pop and struggle with weight issues you may have switched to diet pop hoping to cure the problem or make it smaller. Unfortunately while soft drinks are heavily contributing to weight gain through their high sugar and calorie content, diet pop is much worse because it confuses the built in body mechanisms.

being overweight can be fatal, complications illustrated healthy hydration doesn't include pop drinks

People who drink diet soft drinks don’t lose weight. In fact, they gain weight, as recent studies show. The findings come from eight years of data collected by Sharon P. Fowler, MPH, and colleagues at the University of Texas Health Science Center, San Antonio.

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It is not surprising that total soft drink use was linked to overweight and obesity. However, the surprise was that the risk of obesity was even higher among people who drank only diet soft drinks. In fact, when the researchers took a closer look at their data, they found that nearly all the obesity risk from soft drinks came from diet sodas.

pop and diet pop lead to obesity, clever picture

“There was a 41 percent increase in risk of being overweight for every can or bottle of diet soft drink a person consumes each day,” Fowler says.

More Diet Drinks, More Weight Gain

Fowler’s team looked at seven to eight years of data on 1,550 Mexican-American and non-Hispanic white Americans aged 25 to 64. Of the 622 study participants who were of normal weight at the beginning of the study, about a third became overweight or obese.

For regular soft-drink drinkers, the risk of becoming overweight or obese was:

26 percent for up to 1/2 can each day
30.4 percent for 1/2 to one can each day
32.8 percent for 1 to 2 cans each day
47.2 percent for more than 2 cans each day.

For diet soft-drink drinkers, the risk of becoming overweight or obese was:

36.5 percent for up to 1/2 can each day
37.5 percent for 1/2 to one can each day
54.5 percent for 1 to 2 cans each day
57.1 percent for more than 2 cans each day.

For each can of diet soft drink consumed each day, a person’s risk of obesity went up 41 percent.

A study of this kind does not prove that diet soda alone causes obesity. More likely, it shows that something linked to diet soda drinking is also linked to obesity. One possible part of the explanation is that people who see they are beginning to gain weight may be more likely to switch from regular to diet soda. But despite their switching, their weight may continue to grow for other reasons. So diet soft drink use is a marker for overweight and obesity.

Some studies suggest that diet soft drinks stimulate appetite.

 

Artificial Sweeteners – Calorie Confusion Factor

When you use artificial sweeteners, you and your brain become confused about the calorie content of the food you eat. You may actually find yourself eating more in an effort to satisfy an internal urge, and this urge may be related to the assumed ‘fact’ that the sweet dose you just drank didn’t have that many calories, so neither does this cinnamon roll. Actually, before artificial sweeteners, our bodies were pretty good at relating calorie content to food based on the sweetness. This development of internal calorie estimating occurs in childhood. Early use of artificial sweeteners could cause over ingesting of sweet foods later in life, and therefore struggles with weight.

Sugar Trap

The body is very complicated and has a huge number of inter-related, synergistic processes that respond to stimuli. It has learned to begin various body processes when something sweet is detected. The digestive system is prepared to receive a certain type of fuel, but when you ingest artificial sweeteners, our system gets confused and our internal messengers start ‘asking’ for food. This is the trap. You end up ingesting the calories anyway.

Soft Drinks And Dehydration

Many of the soft drinks including diet or artificially sweetened drinks we consume contain caffeine. Caffeine is a diuretic, which means it dehydrates you by causing your body to lose water. When you are dehydrated, your body’s metabolism slows down. This means that your body functions on fewer calories, and the rest is stored as fat. As you could imagine, this will lead to weight gain, not loss.

Drinks Contributing to Weight Gain

All soft drinks or pop, especialy the diet variety. The regular ones are loaded with sugar and often with coffeine and some chemicals. The diet version replaces sugar with artificial sweeteners which will fool your body into confusion and even more weight gain.

Avoid coffee as it is loaded with coffeine which in addition to having a dehydrating effect causes your cortisol levels to go up. That also contributes to weight gain. Drinks containing alcohol which is a form of sugar increase weight gain.

Healthy Drinks For Weight Loss

healthy hydration weight loss with green tea, picture

Use clean water free from added chemicals like chlorine, fluoride and other additives usually put into city water to best fuel your body and assist in weight loss. Kangen Water is highly recommended.

If you have to buy bottled water, please use only the spring water variety as it contains minerals your body needs. On occasion if you crave something sweet to drink, opt for freshly made vegetable or fruit juice.

Green tea increases metabolism and helps  burn fat faster.

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We have now covered everything you need to know to start on your way to proper hydration for weight loss.

By: Tamra Hammett RD, LDN

 

Balanced Diet Menu

A balanced diet is the most effective way to lose weight and is a healthy alternative to fad and crash dieting. The guide to a balanced diet menu below will enable you to lose weight and diet in a healthy way and enjoy your food.

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nutritional diets, balanced diet menu    healthy eating diets, nutritious diets balanced diet, eat some fruit if not using fruit diets

There are many balanced diets, from balanced vegetarian diet to all foods allowed ones, and you can choose whichever one you want or construct your balanced menu from the general guidelines below.

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The advantage of a balanced diet is that its menu provides your body everything it needs, so you are healthy and thus more likely to lose weight as well.

Balanced Diet Menu And Weight Loss

The  great advantage of a diet menu that is balanced is that it allows you to lose weight naturally rather than having to give up a food group or do the fad or crash diets which are not necessarily healthy and especially in the long run will not sustain your body.

Composition of Balanced Diet Menus

Most nutrition experts agree that balanced diet menus are based on three basic concepts:

1. Balance

Generally, health professionals recommend a diet consisting of the following:

Carbohydrate intake : 55-65%

Protein intake 10-20%

Fats Up to 15 – 25%

2. Moderation

Many dieting programs are successful simply because they are very good at helping people learn to plan portion sizes.

Generally the accepted wisdom is that meals should be eaten 3 – 5 times a day and this will have the affect of decreasing hunger pangs and the desire to overeat.

You can eat the meals at any time of day and one rule is to always eat breakfast as it’s the most important meal of the day. Skipping brakfast is not good for the smooth functioning and overall health of your body, especially if done routinely. It deffinitely sabotages any weight loss program.

3. Variety

All healthy diets involve the inclusion of several food-types.

The primary reason for this is that by including variety in your diet, you increase your chances of obtaining the required amounts of essential nutrients you need.

Vitamin and mineral composition is food-specific, so you need to eat a wide variety of foods to get all the essential nutrients for overall health.

Variety means that you won’t likely get bored, and it allows you to enjoy many different and palate pleasing foods.

If you check one of the world’s healthiest diets it’s the Japanese diet. The Japanese tend to eat a greater variety of different foods and people tend to be less obese and live longer than with any other diet

The Composition of a Balanced Diet:

Fruits and Vegetables

Healthy Eating means having at least 5 portions a day –  try to eat whole fresh fruits and vegetables. Freshly squeezed or made juices count as long as you drink them with the pulp. Commercial juices are devoid of fibre. Also included in this group are beans, like baked beans, pulses and lentils.

Good carbohydrates

In this group you should also aim for 5 portions daily.

This group includes cereals, pasta, rice, noodles, oats, bread and boiled jacket potatoes.

You should aim to include at least one food from this group at each meal.

Dairy Foods

In this group, 2-3 servings daily should be the aim and the group includes:

Milk, cheese and yogurt which are good but restrict the amount of butter, eggs and cream. Caution: If you suffer any allergies to any foods listed, please avoid them. These are general guidelines only.

Meat, Fish, and Alternatives

In this group aim for 2-3 servings, this group includes:

Eggs, poultry, meat and fish and derivatives such as beef burgers and fishcakes.

You should choose lean meat such as fish or chicken without skin and only have burgers and fishcakes occasionally as treats.

Alternative sources of protein such as nuts, tofu, mycoprotein, vegetable protein and kidney beans.

Foods Containing Fat, and Foods Containing Sugar

In a balanced diet you will always do best to eat naturally from the earth and only eat a small amount of processed foods  high in saturated fats such as butter, mayonnaise, cream, crisps and fried foods, cakes, ice cream. Shun carbonated drinks.

It is essential to include a small amount of fat in your diet, but the emphasis should be on unsaturated fats, for example:

Olive, sunflower and sesami oil and oily fish such as salmon and mackerel.

Balanced diets will help you lose weight

Healthy diet for weight loss is a balanced diet. It will help you lose weight if you learn portion control, which will allow you to eat a bit of everything including your favorites.

Our bodies were designed to eat a balanced diet and not necessarily to restrict or eliminate specific food groups.

You won’t constantly feel hungry and you will feel healthy,  lose weight quickly and keep it off.

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The above are general guidelines for you to customize for your own use.  Simply follow the guidelines and tailor them to suit your unique body for health and weight control.

http://www.net-planet.org/index.html

By sacha tarkovsky

 

Healthy Weight Loss Benefits Of Green Tea

Healthy diet weight loss can be significantly aided by the use of   green tea extract .   Research confirms that the active ingredients of green tea promote increase in metabolic rate and burning of fat. There are many  varieties of green tea available  and all of them are greatly beneficial.

A study that appeared in American Journal of Clinical Nutrition found that 4% increase in overall energy expenditure in 24 hours was attributed to green tea extract. The findings further specified that the extra expenditure took place during the day and concluded that the 4% increase due to green tea extract actually translated into thirty five to 43% increase in daytime thermogenesis. (Thermogenesis is the body’s rate of burning calories.)

None of the subjects that participated in the research study reported any side effects. No meaningful changes in heart rates were noticed.

This is very significant and hugely important to note. From health perspective, green tea extract is different from some prescription drugs for obesity, and even herbal products like ephedra, which can raise heart rates and blood pressure.

At Healthy Diet Weight Loss.org we do our utmost to feature only the things and ways that are healthy. We believe first and foremost in healthy and balanced diet menu, drinking clean pure water and avoiding our modern age chemical laden and highly processed foods.

Many of the diseases of today are modern diseases in a sense, since they were not nearly as prevalent in not so distant history. The foods and drinks that have a long track record of being used historically without any ill effects are those we have more confidence in.

Green tea has a long and fascinating history of four thousand years.

It originated in China and is associated with many cultures in Asia, especially Japan. The healthy value of this particular kind of tea, which undergoes minimal oxidation during processing, can thus be further validated.

The Japanese enjoy longevity that is ranking at or close to the top of the world. They drink what they call “ocha” or “nihoncha” daily.

Green tea has also been used as traditional medicine in China, Japan, India and Thailand to control bleeding, heal wounds, regulate body temperature, blood sugar and to promote digestion.

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In the West many studies have been conducted to see if there are really any benefits.

In 2006 a study published in the Journal of the American Medical Association the conclusion was:
“Green tea consumption is associated with reduced mortality due to all causes and due to cardiovascular disease but not with reduced mortality due to cancer.”

Yale University School of Medicine researchers issued a review article looking at over 100 studies on the health benefits of green tea. In what they called an “Asian paradox” they refer to lower rates of heart disease and cancer in Asia despite higher percentage of cigarette smokers. Their theory is that the consumption of 1.2 liters of green tea per day by many Asians provides plenty of polyphenols and other antioxidants.

We are concerned with healthy diet weight loss, with good effects of whatever we eat or ingest.
There have been numerous studies conducted all over the world on green tea, too numerous to cover in this article.

Perhaps one more deserves a mention here. It points out a side benefit in addition to losing weight which many people may appreciate.

The August 22, 2006 edition of Biological Psychology published a study looking at the modification of stress response using a chemical L-Theanine found in green tea.

It “suggests that the oral intake of L-Theanine could cause anti-stress effects via the inhibition of cortical neuron excitation.

In conclusion, please always check with your doctor before taking any supplements or altering your diet.
There is always a chance that there could be some adverse interaction with the drugs you are taking.

After having done that you’ll be safe.

Even if you just drink green tea each day, you will benefit. While the speed of the desired weight loss won’t be as fast as when using a green tea extract, studies have indicated that just one cup of green tea per day can result in a loss of 5 pounds in one year.

And then there are all the other benefits of the antioxidant content of    green tea   .

Authored by healthydietweightloss.org

Video Below: Matcha (Green Tea) Harvesting And Processing

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Healthy Diet Menu

Make sure there is enough variety in your diet.

Healthy diet menu should provide you with all the nutrients  that you require.

In any healthy diet for weight loss, the absolutely essential requirement is that all the needs for nutrients are covered on a daily basis by adhering to a well balanced diet menu.

Because it is in many cases the lack of nutrients the body needs that causes us to want to eat more.

Twelve Points To Start Your Healthy Diet Menu:

 

1. Have a good, wholesome breakfast. Never skip this meal. For that matter, don’t skip lunch and dinner either. It is very important to have regular meals.

2. Eat in moderation. Many people seem to eat to pass the time or fill some inner, non-stomacular vacuum. If you find yourself heading down that path, stop immediately and assess your situation. Develop another hobby. Like gardening. Weeding, I mean. Don’t gravitate unerringly towards the fruit trees and the vegetable patch.

3. Make sure there is enough variety in your diet. Eating just one or two of the same foods every day can turn tedious in the long run. But, more than that, a varied diet will provide you with a good balance of the necessary nutrients, vitamins, minerals, antioxidants, flavonoids, proteins, carbohydrates, fats, etc. Too much of one thing or too little of another can lead to problems.

4. Include plenty of fresh vegetables, fresh fruit, whole grains, pulses, sprouts, nuts, and dairy products, especially fermented and cultured products like curd, yogurt, etc. And, if you are a non-vegetarian, also fish and poultry products. Too much of red meat is not recommended.

5. Prefer unprocessed and organic foods over processed and inorganic foods. Processed foods are not only low in nutrients, they contain artificial preservatives and flavors that can prove harmful to your health. It is better to go for brown rice, brown bread, whole grain pasta, natural honey rather than white rice, white bread, pasta, and artificial sweeteners. Buy canned or frozen foods only if it is not possible to buy fresh fruit, vegetables, fish, meat, etc.

6. Thoroughly wash  fruits and vegetables  before you eat or cook them. This will get rid of soil particles, wax layers, and micro-organisms. This is pretty elementary, but many people often forget to stop by the tap on the way to the cooking ranger.

7. Don’t overcook the food as that will result in a loss of valuable nutrients. Steam vegetables or have them raw. Adding a little turmeric to the vegetables is very beneficial. Try different or new recipes that you have not tried before. The Internet is a great source to find a great variety of national and international recipes. Trying new methods of food preparation will increase your enjoyment of the meal.

8. Severely limit junk foods. It is not necessary to completely give up the high fat foods like butter, cream, cheese, ice creams, or ‘junk’ food like potato chips, hamburgers, fried chicken, etc. Just limit your intake. Eat less often or eat smaller portions. So long as you know to keep your food portions to a reasonable amount, you can continue eating everything that you want and still remain healthy.

9. Don’t gulp down your food. Eat slowly and chew well. This helps with digestion. Including starters like soups or broths will also assist the digestive process.

10. Eliminate sodas and soft drinks, cut down on coffee, and artificially flavored drinks. Instead, go for green tea, natural fruit and vegetable juices and plenty of water. You should drink at least half a gallon of clean, pure water every day.

11. Alcohol is not good for you. If you can’t live without alcohol, try moderation and limit your intake to one glass maximum per day. Or prepare to live with a liver malfunction at some later date.

12. Time your last meal – dinner or supper – at least 3 or 4 hours before your usual bedtime. Drink a glass of lemon juice and go for a short walk to aid digestion. And don’t get up in the middle of the night to raid the refrigerator. Give your digestive system a rest to prepare it for breakfast.

By Sonal Panse
Published: 3/15/2007

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Daily Food Diary, Healthy Diet Weight Loss Key

Keeping a daily food diary is an essential activity for anyone
who is serious about starting and keeping a particular diet of
their choice whether it is a healthy diet for weight loss or
any weight loss diet.

Even if losing weight is not your goal, keeping a daily food
diary will be of great help in optimizing your food choices.

This activity doesn’t need to involve carrying a big book around
and obsessively leafing and looking through it to check that you
aren’t doing something wrong.

food diary keeping illustration tay-timer is a great tool for daily food diary keeping a pencil and paper are enought for keeping a food diary

A day-timer page or similar size of paper like an old style index
card and a pen or pencil will do the job for the day. If you are
more hi-tech you can use your preferred device to record your
daily menu.

The whole idea is to record everything including drinks and any
liquids consumed including coffee, tea, pop and water.
Most people have no idea as to how much water they actually
drink during the day. The same applies to other liquids and
to favorite snacks and treats.

Being as busy as we are, we tend to be oblivious to what we
put into our body. We are also less than keenly aware regarding
what we forget to give it. The majority of people are actually
dehydrated. The lack of proper nutrition in fast food is well
known. But being pressed for time has us consuming it more often
than we’d like.

Keeping a daily food diary will make us keenly aware of our food
and drink choices. It will give us a good indication of how close
we came to healthy eating diet or the diet we chose.
At the end of the day we’ll be able to see
how we’re doing. Then we can decide if we can improve our choices
the next day.

Thus we are in a position to clearly see what we can aim at avoiding
and what we’ll want to make sure to include. It doesn’t have to be
about counting calories at all. You can certainly do that if you wish.

It is quite possible that you are well aware of your food
and drink choices in general. That is very good. But even then
you may be surprised at what you’ll find by keeping a detailed record.

Many people find that when they write down everything they
consume it differs from what they thought they did, sometimes
dramatically.

one week of keeping a daily food diary will reveal a lot

So why not try it for at least a couple of weeks and then decide if you want to continue or not.
Even one week of keeping a daily food diary will reveal a lot
and will be of great help on your way to better food choices,
better nutrition and keeping or obtaining a healthy weight.

We keep track of many things in life that are related  to our jobs, to our relations or to our possessions. We are somehow reluctant to keep track of what has a great effect on our health. What we eat does matter. We all can do ourselves a great favor by keeping a daily food diary.

Authored by: http://healthydietweightloss.org

 


Healthy Eating Diets

Talking about healthy eating diets, we’ve all been there, done that. We cheated because of the temptations of fast foods, chocolates and many other things considered as a breach of good dieting conduct.  However following a healthy eating plan, combined with some basic regular exercise is the key to a longer and healthier life. Here are some ideas and tips to get on and stick to a healthy plan.

The Key Is Balanced Diet Menu

The human body has some standard minimum nutritional requirements that need to be fulfilled every day. Here are the standard figures for all the nutrients to help you know whether or not you are following a balanced diet menu:

Carbohydrates

Recommended Intake: It is recommended that you obtain 45-65% of your daily calorie intake from carbohydrates.

Sources Of Carbohydrates

Whole grains, beans, legumes, nutrient-rich fruits, milk, corn, and other foodstuff made from sugar are all rich sources of carbohydrates. Limit your sugar intake from candy and other sweet products.

Protein

Recommended Intake:It is recommended that 10-35% of your daily calorie intake should be obtained from proteins.

Sources Of Protein

Protein is found in many plant as well as animal sources. Legumes, nuts and seeds, poultry, meat and dairy products as well as sea-food are rich sources of proteins.

Fat

Recommended Intake:It is recommended that you should obtain 20-35% of your daily calorie intake from fats. However you have to limit your saturated fat intake to 10% and the intake of trans fat should not exceed 1%.

Fat Sources

Nuts and oils like canola oil and olive oil are sources of good fats whereas saturated fat is found in coconut oil, red meat, poultry and butter. The sources of trans fats are crackers, cookies, chips, doughnuts, and many other fried or baked snacks.

Cholesterol

Recommended Intake: It is recommended that your daily cholesterol intake should not exceed 300 milligrams.

Cholesterol Sources

Common sources of cholesterol are meat, poultry, seafood, eggs and dairy products.

Fiber

Recommended Intake: The daily fiber requirement varies according to gender. The daily recommended fiber intake for males is 30-38 grams where as for women it is 21-25 grams.

Sources Of Fiber 

Vegetables, wheat bran, other whole grain, oats, dried beans, fruits like apples and oranges are rich sources of fiber. Fiber prevents constipation and helps to maintain healthy cholesterol and blood sugar levels.

Eating Healthy For Weight Loss

Healthy diet for weight loss will not make you starve. It will lead to overall health and fitness of the body. Here are some basic rules to follow in a healthy eating plan:

Avoid Junk food

junk food and soft drinks do not form good diets

Potato chips, ice-cream, biscuits, pastries, milk shakes, pizzas need to be avoided. In case it is impossible for you to totally give up the junk food, try cutting it down slowly until you are confident enough that you can live without it. Try to think of healthier substitutes in the fast food section. For example if you feel like having a tempting pizza on the go, pick a whole-wheat pizza instead of the regular one. In case you feel you cannot resist the temptation, have your favorite fast food once a week but in moderation. Avoid eating too much cheese every day, try and restrict/lower the usage of cheese in your food.

Drink Pure Water

drinking pure water is important in any weight loss program

There is a large number of people who are simply addicted to soft drinks. Diet soda is another popular option that people feel helps them in reducing the calorie intake. Even if diet soda might be less on the calorie count than the regular soda, some recent studies have suggested that drinking any type of soda results in obesity and can also lead to other health problems. Make sure you avoid soda, and have healthier options like fresh fruit juice , skimmed milk, lemonade or pure water. Drinking clean, pure water is one of the essentials in any healthy eating plan.

 

Vegetarian Diet Option

Although many people do not believe that a vegetarian diet is sufficient on the nutrition meter,  vegetarian diet has plenty of healthy and delicious substitutes for the nutrients provided by meat and other non-vegetarian sources. A diet with fresh vegetables, fruits and nuts, and other foodstuff like tofu, is not only delicious but can be a great healthy option for a healthy eating plan. For all the people who are hardcore non-vegetarians, and just can’t do away with meat, make sure you don’t overdo the meat intake and balance it out with sufficient number of vegetables and fresh fruits. To keep the meat intake in moderation try incorporating meat substitutes like tofu in your diet.

 Healthy Weight Loss Lifestyle

No healthy diet or eating plan will truly work unless supplemented by a regular fitness regime. Burning calories is of utmost importance for a healthy lifestyle and weight loss and for maintaining perfect weight. Make sure you work out for a minimum of 30 minutes every day. Try walking, rebounder exercise, aerobics, yoga, swimming, dancing or any physical activity that you like. A good workout every day will definitely improve your health and help you create a healthy lifestyle.

Long Term Success In Healthy Lifestyle

Healthy lifestyle cannot be limited to a week, a month, or a year. Always aim for long term and permanent fitness. Eating healthy needs to be done regularly; only then will it help you. Practicing a healthy diet for a few weeks and then switching to a drastically unhealthy diet will harm you. You need to be determined and focused on your fitness and follow a healthy eating diet rigorously.

By Uttara Manohar
Published: 2/20/2008

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Weight Loss Exercise

Exercising for weight loss is crucial for the long term success of any healthy diet weight loss program. Exercise helps to increase the metabolic rate and to burn fat.

Guidelines for healthy weight loss related to exercise and physical activity have been steadily improving over the last 20 years.

Along with the Surgeon General’s recommendations, the American College of Sports Medicine, the Centers for Disease Control and Prevention and the American Heart Association have all issued statements on the importance of regular physical exercise in a healthy weight loss program.

weight loss exercise program includes walking exercise programs for weight loss, cycling  exercising for weight loss, powerful gym tools

The diet industry also endorses exercise as a beneficial component in any healthy weight loss plan.

The practice of proper nutrition and consistent aerobic exercise are highly recommended to achieve optimal healthy weight loss results.

Exercise program for weight loss guidelines:

Your understanding of the purpose, principles, and adherence to each exercise technique will be essential to positive outcome.

1. Increase muscular flexibility

flexibility is part of exercising for weight loss

2. Normalize and balance muscle tone by increasing oxygen rich blood flow to the tissues

3. Integrate muscle activity

exercises for weight loss, variety wihout tools

4. Restore functional movement

5. Restore functional muscle strength and endurance

resistance training, part of exercise program for weight loss, increases metabolic rate, burns fat

The exercise principles listed below serve as a guideline for proper application. Study the principles carefully in order to maximize the effectiveness of your exercise program.

Exercises designed to improve flexibility should be performed several times per day. Each exercise should be held for 30-60 seconds to allow the tissue to elongate.

Exercise prescribed to improve strength, mobility, and endurance should be performed at a pace that would enable you to complete the prescribed number of repetitions in one minute. If multiple sets are prescribed for each exercise session, a 90 second rest interval should follow each set.

Never hold your breath during exercise. Your therapist will instruct you in the proper breathing technique that will facilitate a better exercise outcome.

You may experience a slight ache or discomfort following your first or second exercise session. This is a normal reaction referred to as delayed onset muscle soreness (DOMS) and should go away in a day or so. This type of muscle soreness is not a cause for stopping your exercise program.

If the exercise reproduces a specific pain or makes an already existing pain become more widespread, stop the exercise and inform your physician immediately.

Allow yourself enough time to complete the exercise as prescribed. Exercise sessions that are rushed through with little attention paid to technique will be ineffective and will prolong your symptoms. If time becomes an issue, perform a few repetitions several times throughout the day.

Don’t be in a hurry to advance to more strenuous exercise. Remember that tissue adaptation to new forms of stress takes time. In some cases it took years for your condition to develop. It is unrealistic to expect that the condition will be resolved after just a few exercise sessions. Compliance with your prescribed program and patience will result in the desired outcome.

 

In combination with a healthy diet and nutrition plan, a fat burning exercise is a necessary component of any healthy weight loss program. Before beginning any healthy weigh loss program, it is strongly advised that you consult with your physician. If he approves, you can start to benefit from exercising for weight loss.

By Malton A. Schexneider, PT, MMSc

 

Lose Pounds After Holidays, Eating Healthy

 

Losing pounds after holiday is a never ending and repetitive quest. Why is weight loss seen as such a big issue when the festive season is over?

People tend to feast and feast till their belly is near bursting point because they can`t help but over indulge in eating their favorite fattening foods. 

Thanksgiving, Christmas time and New Years are the favorite excuses for doing this.

Into the New Year an epidemic of panic always comes to the fore when people see they carry excess weight because of their festive passion to eat and overeat. What makes this scenario somewhat bizarre is that in the run up to the Holidays people diet to lose weight and after they achieve it, they gain it all back at virtually  one dinner sitting.

 If you are looking to find a diet that allows you to eat what you want and still lose weight, then dream on, because this is not going to happen.

 eating healthy for weight loss, it really works picture health and diets, example of good diet choice

I`m not saying you can’t eat your favorite foods and not lose weight. You can. Just don’t eat them all the time but only as a treat. Eating healthy for weight loss will help a great deal. In fact you don’t need to join a gym or put yourself on a strenuous exercise program. No exercise weight loss is entirely possible as long as you do some walking.

It will just take longer to see the results. You are most likely thinking I have heard it all before, now cut to the chase. 

If you want to slim down then you need to find a weight loss program that most ideally suits you and not what others believe to suit you.

Losing weight is about using common sense in addition to some expert help for it to be a success. People make the mistake of taking up with the wrong diet and break the rules because of this.

Think about it, if you like your diet then that’s more reason for sticking with it, whereas in comparison if you are dissatisfied you will likely quit.

preparing balanced diet menu

Are you waiting until the Holidays are out of the way before changes to your eating and exercise habits start? If so, it makes sense because feasting is far from over yet and we don’t want to break the rules so soon. 

Nevertheless a weight loss lifestyle is everyday living.

 

So start dieting today. Do not allow yourself to obey thoughts like:

1  I feel too stressed so how can I stick to  healthy eating diets

2  I should wait until summer to stick to a balanced diet menu

3 My birthday is coming up and I want to enjoy it

4 I’ll be meeting so and so for lunch, dinner, coffee, I want to enjoy myself.

Well, you can if you embark on the right diet. And who knows, so and so may also feel the same way you do.

Cut down on sugar, do some healthy cooking, go for a walk and you’ll be well on the way to shedding some pounds.

Incorporate lasting lifestyle changes which include healthy diet plans to achieve a healthier you. 

Consider walking to lose weight. Walk for half an hour a day 5 times a week. Start a food diary to keep track of what you eat daily.

Where do you start to find the right diet when there are so many to choose from?

 Listen to others and about their experiences. You will avoid what doesn’t work and will have a better chance to find the right diet for you. Healthy eating diets are probably more protective of your health and can be followed for extended or even unlimited time.

Some diet information can easily sway you into parting with your money while at the same time putting your health at risk.

What do you do when you read that you cannot lose weight using low fat diets, that you won’t lose weight using a low calorie dieting plan and that low carb plans don’t work?

Eating a low fat menu is not really the answer to losing weight.

Eating a low calorie diet could be  the worst thing that you can do to your body. It will likely only slow down your body’s fat burning engine and ruin the possibility of losing weight

Low carb menus tend to rob your body of too much energy.

Two regular questions from dieters are: "What is the ideal food portion?" "How many calories should I eat each day in order to lose weight fast?"

Many whim diets have tried to set calorie guidelines which are based on "bodyweight & height" (and sometimes they factor in "activity level" also.)

Most weight loss counselors operate this way too. Some weight loss counselors teach people to follow a precise "daily calorie limit" which is based on the weight & height (and sometimes the activity level is factored in too)

 To clarify things and make it simple to understand, some weight loss counselors may tell you to eat 2,000 calories per day if you weigh a certain amount (and if you describe yourself as "active.")

Sometimes it pays  not listen if it doesn’t make sense. It makes little sense  to follow a specific calorie limit each day because every person has a different metabolism level.

You cannot judge your metabolism by your activity level either.  There are plenty of people with higher activity levels who are overweight nonetheless (due to a slower than normal metabolism.)

For instance, if you take 2 people who weigh 165 lbs and who have the same activity level each day, then there is no assurance that their metabolisms will be working at the same general level. In fact, it’s quite possible that one person’s metabolism will be nearly twice as fast as the other person’s metabolism.

It is because of these distinct indecisiveness`s in the world of dieting that you have to be absolutely sure of the diet you pick is right.

Dieting is about balanced diet menu and some exercise activity.  Eating fresh fruit and vegetables and grilling and steaming instead of frying. If you incorporate these into your day you will have set your own personalized diet.

Chicken pancake recipe to get you off to a good start:

Skinless chicken breast is a good source of protein, which is also low in fat.

Ingredients

1 tbsp olive oil
3 Chicken breasts, skinless (approx 400g total)
1 Jar/165g Hoi sin & Spring onion stir fry sauce
Spring Onions, sliced lengthways
1 Cucumber, sliced into batons
8 Chinese pancakes

Method

1 Slice spring onions lengthways into thin strips approx 3" long. Cut cucumber into 3" cubes and slice into thin batons.

2 Cut chicken breasts into thin strips.
Heat the oil in the wok until smoking, add the chicken and stir fry until golden brown on the outside and white on the inside.

3 Meanwhile – preheat the Chinese pancakes.

4 Once the chicken is cooked, add the stir fry sauce, stir to coat and heat through.

5 put an equal portion of chicken to each pancake, top with spring onions and cucumber, roll and serve.

Remember that it is never too late to start putting into practice what you know is the best way to lose weight and keep it off. Eating healthy is the way to lose and keep off the after holiday pounds. 

By: kacycarr

Article Directory: http://www.articledashboard.com

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