Over two-thirds of American adults are overweight or obese. Thats quite a high percentage of adults who have a need to shed a little or a lot of fat! The only way to do this is one pound at a time!Many overweight individuals wish and hope for a quick cure to their weight problems. Theyll try anything that promises instant results! Unfortunately, these miracle weight loss products are scams! They may help a person shed some water weight, initially. But, the fat isnt going anywhere without a little effort on that persons part!For those of you who have tried "weight loss" diets or are thinking about trying one, consider all the dieters who have tried the same diets and failed. The number one reason for permanent weight loss failure is the inability to stick with the diet!Many individuals become yo-yo dieters. They try one diet for awhile, lose a few pounds, quit the diet, gain back the weight (and then some), and move on to another diet. The process is repeated. With each new attempt, there is often more weight to lose than there was initially! Successful Weight Loss StrategiesIf you want to lose weight successfully, you must realize, first, that there are no miracle diets or products that will blast away the fat! You didnt gain the weight overnight! You arent going to lose it overnight, either! You will have to put forth effort to lose the fat, one pound at a time! Even after youve shed those extra pounds, you will have to continue to work at controlling your weight, if you wish to keep the fat off! In an article on Consumer Reports.org which rates various popular diets, Cathy Nonas, R.D., M.S., (an obesity researcher at North General Hospital in New York) states, The best diet is the one you can stay on. Consumer Reports goes on to say that adherence is importantTo maintain lost weight, dieters must permanently reduce their calorie intake, because they will need fewer calories to fuel their now-smaller body.Fad diets typically fail in the end. From my own personal experience, I have found that eating sensibly works best! If you want to "lose weight" (one pound at a time), keep it off, and feel good, too, why not try cutting down on the empty calories found in most American diets? Eat more raw vegetables and fruits and whole grains. Go easy on the fats and processed sugary or salty snacks. Limit yourself to smaller portions and avoid having second helpings. This type of diet is one that you CAN stick with and live with for the rest of your life! Yes, youll have to make a few lifestyle changes, and youll have to work on being more disciplined in your eating habits. But, in the end, it will be worth it! Youll look better! Youll feel better! Your confidence will return, and youll believe that there isnt anything that you cannot do! Wouldnt it be worth giving up that 44-ounce Coke and that huge order of greasy French fries for a healthier, happier you? If you simply cant do without a few French fries and a Coke now and then, go ahead and treat yourself to a small serving. Cut back on calories somewhere else that day. Occasionally, its okay to indulge. But, if you seriously want to shed the extra fat and keep it off, be conscious about everything you put into your mouth. Youll lose that weight, a pound at a time! Note: Before beginning any weight loss program, be sure to check with your medical professional.
Katie, a 33-year-old mother of two, has been on her share of diets over the years. From Weight Watchers to the Zone to Sugar Busters, she feels as if she has tried them all. While she has had moderate success in losing weight from time to time, she has never found a long-term weight loss solution. Her weight is a point of contention in her marriage; her husbandwho also happens to be obesewishes she were thin, but says he loves her anyway. The two have been separated a number of times, and even filed for divorce once. The stress has caused Katie to begin binge eating again. There is hope for Katie and others like her who feel as if theyre trapped on the diet carousel. The key to long-term "weight loss" success may not be the body, but the mind. Research indicates that those who have a positive outlook on life are more likely to lose weightand stay thin. But how can you have a positive outlook when youve been burned so many times before? Is it possible to will your way to losing weight? One technique that has been proven effective in sports training is something called visualization. For instance, a baseball player might visualize his bat connecting with a ball, leading to a homerun. A soccer player might visualize kicking the winning goal in a soccer match. And a golfer might visualize sinking the winning putt in the Masters Tournament. The same technique can be used by dieters. Visualize yourself as thin. Picture yourself in that dress that is now two sizes too small. Imagine stepping onto the scale and being pleased with the result. Visualize yourself saying no to that piece of chocolate cake or that plate of Fettucini Alfredo. These mind exercises can help to spur you onto weight loss. When people learn they are suffering from cancer, they are encouraged to imagine their cancer cells being destroyed by healthy cells. You can follow the same technique in order to lose weight. That means imagining your fat cells being destroyed by thin cells. Through such a method, you can think your way to a healthy weight. In addition, it is critically important that you maintain a positive attitude. Be forgiving of yourself. If you veer off your diet plan, simply get back on course with your next meal. Dont spend precious time beating yourself up over your failures. Instead, celebrate your successesin a non-fattening way. For instance, when you reach a milestonesay youve lost ten poundsreward yourself with a trip to an art museum or to your favorite coffee shop (but skip the cream and sugar). Marking milestones will give you a sense of accomplishment, a sense that you are triumphing over food. Another helpful technique can be prayer or meditation. Some support groups even offer Bible-based weight loss programs that use scripture verses to help inspire. Taking stock of your life and handing your weight loss problems over to a higher power can be cathartic and may give you a sense of peace about your weight difficulties. It has been said that a clear head leads to a healthy body. Try praying or meditating ten minutes at the start of your day. Chances are you will feel refreshed and ready to tackle the weight challenges that come your way. Yet another technique you might consider is role-playing. Grab your spouse or a friend and ask him or her to act out a situation in which you might be tempted to overeat. Youll be forced to come up with strategies to fight temptation. This rehearsal could prove to be quite helpful when a real life diet dilemma comes your way. If role-playing works for job interviews, it should be beneficial for your weight as well. Mind over matter is not just a clever saying. It can actually be the solution to your weight loss problems. By using your brain power, you can develop the techniques needed to make healthy food choices. When your mind and your body are both healthy, you have the best of both worlds.
You will find thousands of natural weight loss programs and lose weight naturally tips when you do an internet search. With so many weight loss programs in the net, how to you find one that will help you to "lose weight naturally" that is suitable to you?Lets cut through the clutter and the confusion. No matter which natural weight loss sites you may come across, the more credible ones will all say the same thing albeit in different form and manner. To lose weight naturally and keep the extra weight off permanently, you must consume fewer calories than you expand calories.Huh? Isnt that common sense? Can you tell me something new? you are probably asking me right now.Fine, I concede that that statement is common sense, so let me ask you something back. If everyone knows it, then why is it that there are so many overweight people who have tried so many methods to lose weight with numerous weight loss programs failed in getting rid of their flabby tummy and extra body fat? Even if some of them were successful and managed to shed a few pounds, they cannot seem to keep the weight off for long and soon, the weight that they have lost will all come back to haunt them. Are you one of them? If so, do you want to know why?The reason why the weight that they loss came back because most people go for quick fixed weight loss solutions. People prefer the no pain and hassle free methods to lose weight such as taking slimming pills, going on fad diets, using muscle stimulators and any contraptions that promise fast weight loss and muscle toning.The clich No pain no gain is also common sense, dont you agree? And yet people are still falling into the lure of these temporary weight loss advertisements because they are promised that they can lose weight naturally without having to undergo extensive weight loss programs. People will naturally try to avoid pain and try to take short cuts.So how to lose weight naturally and keep extra body fat away forever? Put into your routine these natural weight loss tips regularly and you will lose pound after pound week after week of extra fat:- Eat Healthily to Lose Weight NaturallyEat healthily. Eat 5-6 small meals a day to keep your metabolism revving in high gear throughout the day. Drink more plain water instead of soft drinks and sugar laden coffee or tea. Just keep in mind that the amount of calories you eat must be less than what you will use for energy. Simply doing this will help your body burn calories from body fat instead of from the food you consume. Lift Weights to Gain MusclesThe more muscles you have, the more your body will naturally burn calories because your muscles need calories to function and stay alive.You dont have to gain big muscles like body builders, but just enough to buff and tone you up nicely and at the same time enjoy the calorie burning effect of your muscles. Your muscles will stay with you if you lift weight consistently and this will keep extra body fat at away and is one of the best way to lose extra body weight forever. Perform Cardiovascular Exercises to Lose Weight Fast and NaturallyCardio workouts burn calories quickly. That is if you perform the exercises until you are panting and puffing for 20-30 minutes. If you can read a book or listen to music whilst doing cardio exercises, then your cardio exercises are not intensive enough to burn fat effectively. Do this 5-6 times a week as part of your "natural weight loss program" or 2-3 times a week for weight management program.By following these 3 tips natural weight loss program, you should be losing 1-2 pounds a week and losing weight healthily and naturally. Best of all, you will learn how to lose extra body weight forever.
Its OK for Weight-Watchers to Over-eat at ChristmasThe upcoming festive season can be a major headache to weight-watchers due to the temptation that started confronting them the moment the stores went into holiday mode. Dieters should never forget that they are human first and weight-watchers second, and that humans do submit to temptation; its a natural phenomena and nothing to feel guilty about.The secret to not being left out at Christmas starts around now with a few simple rules.Rule 1. For every 3,500 extra calories that you consume you will gain one pound (450 grams)Rule 2. Set a maximum limit that you are prepared to gain during the holiday. Not forgetting that what you gain you must also lose after the holiday.Rule 3. Start now to identify foods that you love and check the calorific value per serving. Also check the serving quantity. This is where most weight-watchers hit trouble; they set the serving quantity themselves rather than accepting what the experts say.Rule 4. When you have identified the special foods that you like calculate how many calories, in total, that you will consume (above your normal calorie intake) and plan to eat that amount and only that amount extra.Rule 5. Over the holiday move your exercise pattern up to the next level. - If you walk for 30 minutes each day normally, increase it to 45 minutes during the holiday period. You can make this three 15-minute walks if this suits your schedule better. Naturally if you can make it one-hour exercise that is even better but do not over-extend yourself, particularly if you have a medical condition.Rule 6. Now set the program that will make this extra weight go-away after the festive season. For each pound you wish to lose each week you need to burn off 200 calories each day by exercise and eat 300 calories less each day. 500 calories each day is easy.Visit this link to determine how many calories you burn on various exercises:http://www.recipesmania.com/calorieexerciserate.htmlIn the developed world the average daily calorie intake is 3,500. The average adult needs 2,000 calories each day to remain healthy so you must never drop below this intake.The great thing about calories is that although there is only one way to receive them FOOD. There are two ways we can lose them LESS FOOD and MORE EXERCISE. When you understand that simple equation you will take back control of your weight.Note: Never try to lose weight at a rate greater than one-pound (450 g) each week. More than this and you will put it all back on again within a few months.This article is copyright David McCarthy 2005. You may reproduce this article on your website or ezine in its entirety only with no additions.
THE CAUSES OF EXCESSIVE WEIGHTIf you eat more nutrients containing energy than you need for your daily activities, for the internal processes of your body, and for the burning process that maintains the body temperature, the excessive nutrients can be transformed to fat and stored in the fat depots in your body. The causes of this occururing, and thus of overweight, are one or more of these factors:1. Consuming too much fat: Fat is the most energy-rich nutrient, and over-consume will cause the eccessive fat consumed to be deposited in the body.2. Consuming too much sugar, starch or other carbohydrates: Carbohydrats are also important energy sources. Over-consume of carbohydrates will cause the eccess to be converted to fat and stored in the body.3 Consuming too much alchohol: Also this substance contains energy, and eccessive consume results in fat stored in your body.4 Consuming too much of preprocessed products with added, and often hidden fat or sugar, like sweet beverages, cakes, ice-cream, fast food and snacks.5. Eating too much alltogeather: Perhaps your food is not fat- or sugar-laden, but you simply eat too much alltogeather. Also protein will be converted to fat if it is overconsumed.6. Irregular eating, like eating much at one time, little at another time, wait long between some meals, cunsuming huge doses of sugar at some times, no sugar at other times: If you eat irregularly, you can get an uncontrollable appetite, a swinging blood sugar level, and an abnormal physiology that makes you deposit fat in your body. 7. A still sitting life with little exercise so that you burn little fat and sugar.8. Boredom in your daily life: If you do not have much hobbies, or leasure activities, or isolate yourself from other people, you may suffer form boredom, and eccessive eating may be your way of getting entertainment.9. The body has some capacity of burning some extra amount of sugar or fat. This capacity may be decreased because of lack of vitamins and minerals, and because of an unsound diet.10. An abnormal appetite that urges you to eat far more than you need: This abnormal appetite may originate from psychological causes, an onsound diet or lack of exercise. AANALYZE YOUR OBESITY PROBLEMSBefore beginning your weight reduction program, go through every possible obesity causing factor listed above, to find out what factors contribute to your over-weight problem. Go down to details. For example: If you find you consume too much sugar, find out the exact food types contributing to your eccessive sugar consume. Write everything down.MAKE A PLANWith the performed analysis in hand, make a plan for your weigh reduction. Decide a goal for your weight. Decide one or more measures for each component contributing to your problem. Write down your plan.HOW TO REDUCE WEIGHTIn order to successfully loose weight, you must attack every component you have found to be a causing factor of your obesity problem. Here are the concrete mesures you can use, and put into your plan:1. Eat less fatIf you eat much fat, you must reduce the daily intake of fat, to do so:* Choose fat poor fish, fat poor meat/beef, chicken, turkey, mushrooms and other food sources with law fat content as the main components for dishes.* Cut away visible fat from meat or other food sources.* Do not add much margarine, butter or oil to your food.* When you fry something, try to use as little fatty smear in the pan as possible.2. Eat less sugarIf you eat much sugar, reduce your daily inntake of free sugar, or bounded sugar as in flour, potatoes and the like:* Do not add much sugar to your food. * You may also need to consume less bread, potatoes, peas and beens, if you eat very much of it, but do not stop eating these kinds of food, since they contain valuable nutrients. However, use bread made of full corn.3. Avoid eccessive alcohol consumeAlcohol contains energy, and will be transformed to fat, if you consume too much of it.4. Avoid preprocessed food with added and often hidden fat or sugarSome food contains a great amount of hidden fat or sugar, espesially fast food, snacks or preprocessed food. * Therefore you should avoid eating much of products like: cakes, sweet drinks, snacks, choclate, icecream or fast-food. * You should also buy all the food you use in a natural form, and make your dishes yourself. Then you achieve an absolute controle over the amount of fat and suger in your dishes5. Eat less alltogeather, but do not starve yourselfHaving reduced the amount of sugar and fat from your diet, you may fall to the temptation of eating more than before, beacuse the new composition of your food does not satisfy your hunger. You should be aware of, and avoid this trap.* When trying to loose weight, you should reduce the total amount of the food you eat. * However, you should not starve yourself. To starve will only make you tired and sick, and then make you interrupt your efforts to get slim. 6. Eat regularlyRegular eating habits will give you a stable blood sugar level, help you control your appetite and normalize your fat burning physiology. * You should eat three or four meals each day. * Each meal should contain the same moderate amount of sugar and fat. * Each meal should contain some protein sources like fish, meat, eggs, mushrooms or proteine-rich seeds, and in every means be as nutritionally complete as possible.7. Increase your daily physical activityPhysical activity increases fat burning and will help you control your appetite.* Do some daily exercises of a kind that increases energy consumption: Jogging, cycling, swimming, ball play, skiing, and so on.* Do also som exercises to increase your muscular volume, since muscles will burn fat, for example weight lifting.8. Find some new hobby or interestIf you find yourself some new hobby or leasure activity, you will avoid boredom and the temptation to over-eat because you are bored. Try also to do interesting activities together with other people. The new activities will also give you less time to only sit eating.9. Eat healthy food to increase your fat burning capacityIt is not possible to loose weight without sticking to the above mentioned basic fat reduction principles, but you will also benefit from applying some measures that will increase your ability to passivly burn fat:* Eat as natural food as possible, avoid food that has been heavily cooked, heavily fried or chemically processed. Natural food has its content of protein, vitamines minerals and anti-oxydants intact, and these are necessary for the fat burning abilities.* Eat some raw fruit and vegatables to each meal, since these contain vitamins, minerals and anti-oxydants you need. * You may benefit from supplements of vitamins, minerals, herbs, anti-oxydants, as these will make your body more capable of burning fat.* The little fat you use in your diet, should come from sources like olive, peanuts, canola, fish, nuts, sun-flower, etc. Then you will get a good balance between mono-unsaturated fat (olive, canola, peanuts), poly-unsaturated fat of the omaga-3-type (fish) and poly-unsaturated fat of the omega-6-type (sunflower).* Consume whole cereals or bread made from whole unrefined cereals.* There are also natural products on the market you can use to increase your break down and burning of fat.10. Bring your appetite under controleMany of the measures allready listed, will also help you to controle your appetite. If this still is difficult, this problem may be attacked by specific means:* You can use some medicines to reduce appetite for some time or to reduce the uptake of fat or carbohydrates in your inestines. There are both natural medicines based on herbs, vitamins and minerals and pharmachological products to achieve this.* Daily meditation can help to relaxe your mind and gain controle.* Psychological counseling may be necessary.11. The ratio between fat and sugar in your dietThe total mount of fat and carbohydrates combined, is a key factor in causing obesity, not fat alone or carbohydrates alone. In some weight loosing regimes, one eats very little carbohydrates, and fairly much fat. In others one eats fairly much carbohydrates, and very little fat. The proponents of each type of regime claim that their approach helps the body to burn fat better. Probably people are different, and react differently when trying to manipulate the diet in these ways. As a first approach, it is probably not wise to try such extreme approaches. However, if you have brought your eating habits under controle, and still not achieved a satisfactory result, you can try to manipulate the fat/carbohydrate ratio to see if this will help. But do not stop consuming fat alltogeather. You will allways need some essential fatty acids in your diet.CARRYING OUT YOUR PLANHaving made your plan for your weight reduction, the time has come to carry it out. After each week, go through the points in your plan, and evaluate how well you did. Also check your weight. Write down for every point in your plan how well you did.