Shed Your Weight: recent weight loss tips and articles

How to Lose 15 Pounds Fast: lose 15 pounds in 2 weeks

2010-03-10T21:35:51Z

There’s a special event in 2-3 weeks and you need to lose 15 pounds fast. A business or a family party at which you just have to look fabulous and sexy. There is no need to stress yourself. Losing 15 pounds is doable if you set your mind to it. And I am here to help you too, offering the best weight loss tips possible. Here’s the only sure way that will show you how to lose 15 pounds, short of starving yourself:

get a good exercise plan, it can be crucial to your success. You should give a try to the best exercises to lose weight quickly.
don’t drink any alcohol. It will set your back or in a happier scenario just slow you down, because it constricts the blood vessels, slowing the metabolism considerably.
give up bread, cakes, cookies etc. All bake goods (especially the sweet ones) will hinder your effort. M ostly because of their east content, and their high caloric content.
replace bread with cheese. This will enhance your food’s taste and assure you a good calcium dose.
give up fast foods, fried foods and semi prepared foods (salami, hot dogs, pastrami, etc)
give up on sugar (either replace it with bee’s honey or give it up all together. Although sugar may seem like it accelerates your metabolism, it only lasts for a short period of time. In the end sugar actually slows your metabolism allowing fat to pile up)
replace fizzy drinks with still mineral water.
give up coffee (I know it may seem like cruel and unusual punishment, but the same energy you get from a cup of coffee you can get from a tenth of a cup of green tea)
eat all your vegetables raw, steamed or in a dairy sauce.
limit your fat intake: Try to limit your butter and margarine intake. Most butter and margarine on the market contain trans-fats, which are harmful for your body and your quick weight loss diet plan. But you can replace them with butter or margarine with a high omega 3 fatty acid content which will stimulate you metabolism, lower your blood pressure, strengthen your heart, and prolong your life. If you want to lose 15 pounds in 2 weeks you will have to stay away from fatty foods.
DON’T EAT POTATOES OF ANY KIND( if you do accidentally eat something with a little potatoes in it, don’t panic, just get something else to eat and continue your diet, just don’t let it happen again)
try to keep your caloric intake with 500 calories lower than normal
eat your food separately. This will help the digestive process to better absorb the nutrients in them and burn more fat.

So this is pretty much it, in a nut shell. Just follow this diet for 2-3 weeks and you will lose 15 pounds immediately... well almost immediately(it will take about 3-4 days for the first results to show, but you will lose 15 pounds in 2 weeks or 3 depending on how much effort you do at losing weight).

The Best Quick Weight Loss Diet Plan

2010-03-10T21:16:04Z

Is your friends weeding coming up and you want to turn some heads at the reception, or you want that cute guy from accounting to finally notice you or do you just want to feel good in your own skin here is a quick weight loss diet made especially for that. This quick weight loss diet will provide you with quick and noticeable results in no time.

Let’s get it started on the path of quick weight loss

I’ve heard this diet form a friend who’s doing martial arts. He uses this quick weight loss diet as a way to get to his target weight and feel comfortable in his own body sooner. So although physical exercise isn’t strictly necessary it wouldn’t hurt to go out for a 10 minute jog, a 20 minute walk or a 30 minute stroll with a friend or loved one.

The first thing you need to do is to note on a piece of paper all the healthy and unhealthy foods you usually eat in a week in 2 separate columns (and don’t cheat by putting hot dogs, corn dogs, chips or chocolate on the healthy side; the more honest you are with yourself the better the results you get). Once the list is done rip the unhealthy side of the list and throw it away. Always keep the healthy foods list with you. It will serve as a quick weight loss diet plan from now on. Next scan the list for things that you might have accidentally put on your list so don’t forget to cut these off too. Here are some foods that should never be found on your healthy food list:

bread (any type of bread; except graham bread which is permitted in small quantities. You can always replace it with cheese)
potatoes (they’re vegetable, I know, but their high caloric value would only sabotage your efforts.)
fried ....................(all fried foods are filled with trans-fats which increase your cholesterol level, decrease your metabolism speed and increase your fat reserves; you should focus on how to increase your metabolism)
alcohol (well first people like you more when you’re sober, and second alcohol constricts the blood vessels, decreases your pulse, and slows down your fat burning process)

The main rules of this quick weight loss diet plan are:

set 3 hour a day aside for breakfast, lunch, and dinner (you can skip breakfast every once in a while in case you in a rush to get out of the house, but try not to miss it more than once a week). Also try to always eat around the same time (this will prepare your body for the digestive process beforehand, increasing fat burning speed)
calculate your normal daily caloric intake, and subtract 500 from it; that’s your new max caloric limit. Don’t go pass the limit or that day will be a weight loss wasted.
eat a lot of dairy products, and replace bread with cheese( not only will it enhance your food’s taste it will also increase your calcium levels and metabolic activity)
eat lots of fruits and vegetables instead of fatty foods.
bake goods are a definite no, they will set you back 2-3 days
set short term goals and once you’ve achieved them reward yourself with a night of relaxation or an ice-cream (not more than once a month, without any toppings or chocolate; and don’t think just because this is in the reward pile that all the other junk foods are here too. Ice-cream is permitted as a small reward because it’s made with milk, which after the first 2 week of your diet will become easily processable by your body. Just don’t overdo it and remember everything else from the “Unhealthy list” is still restricted).

By following this diet and a small exercise plan you will be amazed at your own results quick weight loss results. You should definitely try the best exercises to lose weight quickly while on this diet. So stop wishing you were thin, become thin.

How to Lose Fat Fast

2010-03-08T21:57:21Z

Obesity is one of the major problems threatening our health today. Obesity is well known for its ability to induce heart afflictions, hypertension, high cholesterol levels, lack of energy and the list goes on. How to lose fat isn’t a big mystery as some might think. It’s actually and easy, fun thing to do. All you really need is determination (this is crucial in the beginning because as you go on, what you now consider hard work and exercise will become like a second nature to you, and you will find it harder to give up. Just find a good balanced quick weight loss diet, and a workout plan.

The key to losing fat is determination

Here are some simple and easy ways to increase your morale and motivate you to keep to your fat loss diet and exercise plan. Most people give up on dieting or exercising because the desired results aren’t appearing on time, or their desired weight seems too far away- a simple fix is just to set short term goals.

See how much you can lose in one week. Then try to match or beat that each week until you reach your desired weight. Adopt a reward system: each week you lose more than you goal, go on a shopping spree, buy some nice lingerie, or a new pair of jeans, a dress or a skirt, whatever you want (except food- that’s expressly off limits) and makes you happy, because today YOU deserve it. But the simplest way to motivate yourself is just by reaching your goal each day.

Think about how you want to look at the end of your fat loss diet. Then go out and buy a piece of clothing you love (jeans or dress preferably) and will do anything to fit into. Then when you get home put it up somewhere near your bed so you can see it every day when you get up, and when you see it just think that you’re almost there, you’re almost in the body you deserve.

Lose fat using a good healthy diet

You can have all the determination in the world but without a good diet, it’s pretty much worthless. Diet’s come in a variety of shapes and sizes, but they all work on the same basic principle as this one, keep you caloric intake lower than your caloric usage. The best way to achieve this is to eat foods that are low in calories but high in other nutrients like proteins, vitamins, calcium etc, for example: it’s best if you eat fish, beef and poultry.

Eliminate fat meat such as pork all together. Eat as many vegetables as you can(raw, steamed, or in salads with no dressing) and of course fruit (an important source of energy; raw or dried but never from compotes or cans) also the occasional egg is permitted( boiled not fried) especially at breakfast with tea (for losing weight green and black teas are the best choices). As a side note try to eat often but in small quantities. The best thing you can do is to find diets that work best for you.

Lose fat by exercising

Exercising is vital to the success of your diet. Without a good exercise plan your quest to lose fat will take much longer to fulfil. As a basic exercise plan you can always go jogging: it’s easy, fun and will give you energy for the whole day if done in the morning. Just go for a 15 minute walk at first and as you go try alternating walking with running (so you can build some basic stamina).

In 2 weeks at most you will be ready to run the whole 15 minutes without a problem. When 15 minutes seems too easy either increase the intensity of your runs or the length. The only thing left is to never lose sight of your goal and never give up. Good luck.

Best Exercises to Lose Weight Quickly

2010-03-07T19:05:21Z

Ever wondered what it would be like to be able to fit in that dress you keep starring at in the shop window? Ever get tired of finding the perfect pair of jeans or skirt and be told by the shop keeper that they don’t have your size? Are you fed up with watching yourself in the mirror and seeing your tummy hanging out? If you are, then you’re already on the path to a better and thinner you just by reading this workout plan which consists of only exercises to lose weight quickly.

The main reason people don’t stick to working out is the lack of time and the absence of results. That’s why I’ve designed this workout routine to go with any diet you may be on so you may get the optimal results in the shortest amount of time, every time. These are the best exercises to lose weight quickly.

Phase 1: Warming up before exercising

Warming up is essential for any workout; it will prepare you the exercises and will reduce the risk of muscle pains and cramps. Stand with your legs apart at about shoulder distance. Rotate your neck clockwise 8 times then reverse. Rotate your upper body towards the sides 8 times while keeping your arms at chest level(this will warm up you back and abdomen). Now for the legs: do 8 sets of squats alternating the leg after each one. Finally return to your starting position and rotate your hands from the shoulder towards the front 8 times, and backwards 8 times.

Phase 2: exercises to lose weight from the waist

The best waist exercise to lose weight it the basic ab crunch. Lay on your back, keeping your body straight with your hands behind your head. Now raise your upper body without supporting your weight on your arms or pulling your head with your hands; try to use only your abdominal muscles. Do 3 sets of 12 reps each. If this exercise become too easy, instead of keeping your legs straight elevate them slightly until you feel your lower abdomen tightening up. This simple and efficient exercise will tone and sculpt your abdominal muscles and also decrease your fat layer. You will get a flat stomach fast by doing these exercises.

Phase 3: exercises to lose weight by exercising your legs and bum

It’s back to basics once again. The best exercises for losing weight in this region are: squats and splits. I’m sure that you’re wondering why I’ve mentioned splits. Don’t worry the reason will become apparent when we get to them, for the moment stand while keeping your legs about a shoulder’s length apart. Now bend your legs and lower your body as much as you can without backing up your bum. Then raise in the same manor. Do 3 sets of 12 repeats each.

Now it’s time for the easy part: stand straight and art your legs as much as you can and lower your body in such a manner that most of your weight is left in the middle so it can push you lower and lower. This may seem simple but it has a very important role; it will stretch, tone and strengthen your lower muscles, it will also make you more agile, graceful, and help you absorb the shocks from running better, drastically decreasing the chances of injury.

The End Phase: the best exercise to lose weight quickly is jogging

This is pretty self explanatory. Just put on a pair of sweat pants, sporty top and a pair of running shoes. Find yourself a nice soft surface to run on (ground or grass) or you can just use the pavement, just make sure it’s close to home (convenience should be a major factor in choosing your running spot). Go for a 10-15 minute daily jog and by the time summer comes you’ll be ready to turn some heads at the poolside.

The Best Abdominal Workout Routine

2010-03-07T18:25:20Z

Summer’s just around the corner and you know what that means: bathing suits, revealing dresses and short tops. If only you didn’t put on that winter weight. But don’t worry, here’s a sure fire way to get a flat stomach, and feel great in a bathing suit once more. All this for just 20 minutes per day of working out.. Follow this abdominal workout routine and you will get a six pack ab.

How to start the best abdominal workout: with a good warm up

Stand with your legs straight, apart and keep them still; extend your hands, twist towards the sides holding your respective shoulders with your opposing hand. Do this for about 2 minutes, it will help you warm up, reduce the risk of cramps and muscle pains and tone your side abdominal muscles.

Now it’s time for the basics: Ab crunches are the base of any abdominal workout.

Lay straight on your back, cross your arms on your chest and raise your body without moving your legs. This exercise’s benefit are obvious: it will reduce the fat layer from your abdomen, increase your muscle tone, resistance and power. You should do 3 sets each consisting of 15 crunches with a 10 second break between sets.

No pain no game: Let’s make the ab crunches harder.

Lay on your back like before, but this time keep your legs in the air, slightly bent. Raise them until you feel your lower abdomen tightening. When you find the right position for your legs, keep your arms alongside your body like you’re trying to touch your ears, then raise your upper body as much as you can without moving your legs, then go back down. Do 3 sets of 15 crunches each, with a 10 second break between sets. All in all it should take about 5 minutes. Unlike the previous crunches which mostly work your side and upper abdomen these ones also tone your lower abdomen and legs. You can actually consider the an exercise for your entire lower body.

The previous three exercises will help you tone your muscle and get rid of excess weight but now it’s time we sculpt them.

Stand with your legs apart, and bend over towards the left, like you were trying to touch your knee with your head. Go as close to your knee as you can, then hold that position for 30 second then switch sides. Do this exercise for 5 minutes. It will help you increase your mobility, agility, tone and stretch your side abdominal muscles.

We’re almost done with the abdominal workout. Don’t quit now!

This is the final exercise included in this abdominal workout. Stand with your legs apart, extend your arms toward the front, bend over and touch your toes 2 times; then extend your arms upwards 2 times, finally touch your left leg with your right hand then your right leg with your left hand twice in a row; then go back to the starting position and repeat the whole thing. Do 3 sets of 10 repetitions each. This exercise is like a recap of all you’ve done so far; it works all your abdominal muscle, assuring that you will look great in your new swimming suit.

If you’ve found yourself dreading summer’s approach, follow this simple and easy abdominal workout and you will fit in any piece of summer clothing you may long for; But don’t forget that for optimal results you should also have a balanced fast weight loss diet. If you want only to get rid of belly fat you should try the abs diet.

The 3 Day Detox Diet Plan for Cleansing Your Body

2010-03-06T14:43:07Z

Often useful substances for our bodies are removed by the substances found in highly prcessed foods. These foods have no value for the body. On the contrary, they harm it. The clearest examples of hazardous substances are sugar and white flour. After a period of eating whatever we wanted, it is time to allow our body 3 days of "rest". Get on the 3 day detox diet and cleanse your body.

You first have to determine if you need to follow a detox diet. Here are some questions that will help you establish your body’s level of intoxication:
Do you always feel tired even after a good night sleep?
Do you feel like you are not in the mood for anything?
Do you get upset quickly?
Do you not stand noise, even normal noise, caused by traffic, people who speak or the radio?
Do you not smile anymore?
Do you get ill fast?
Does your head hurt a lot?
You cannot concentrate anymore?
Are you always nervous?
Do you always feel unhappy?
Do you lack imagination; do you have increasingly few ideas?
Are you bored?
Do you drink more than three coffees a day?
Do you drink more than two glasses of alcohol a day?
Do you eat a lot of sweets?
Do you eat very few fruits and vegetables?
Do you drink less than 2 pints of water a day?

If the answer to most of those questions is "Yes?" Or maybe....If that is the case, either way, a “holiday” is always welcome for your body that is tired of working relentlessly to burn fat. By following a 3 day detox diet you will not only get rid of toxins, but you will also lose weight fast.

The basic rules of the 3 day detox diet:

1. Avoid coffee, alcohol and sugar while on the 3 day detox diet!

At least for three days do NOT consume coffee, alcohol and sugar. Thus, the liver and the kidneys, the organs responsible for cleansing the body of toxins, will not be so stressed. Excluding these items from your daily diet will help improve digestion. This will burn fat faster and therefore you will lose weight faster.

2. Eat more fruits and vegetables during the 3 day detox diet!

It is not enough to remove certain foods from your daily menu. It is imperative to add foods that help you get rid of toxins, foods such as fruits and vegetables.

3. Drink at least 1 liter of water a day during the 3 day detox diet!

It is a rule that you hear every day; it is generally valid for any type of diet and yet, from convenience, you do not follow it. Water purifies the body, drink as much as you can!

4. Drink green tea!

Green tea washes the stomach and has the capability of improving weight loss processes by canceling a fraction of the calories present in food. Green tea weight loss is awesome.

5. Start your meals with a fresh fruit or a vegetable?

It is desirable, not only during the 3 day diet for detoxing, but always. Before each meal eat a salad. Fresh fruits and vegetables help eliminate toxins that accumulate during a meal.

The 3 day detox diet plan:

Day 1 of the detox diet
Breakfast: 1 cup of water or green tea, fibers: whole grains, sugar free musli or integral biscuits with skimmed milk or yogurt.
Between breakfast and lunch: have a green tea and an orange.
Lunch: Mixed salad with lettuce, tomatoes, carrots and a tablespoon of extra virgin olive oil (do not forget the salad before each lunch and dinner!) Grilled chicken (it is easy to digest) and grilled vegetables.
Between lunch and dinner: an apple (high in fibers) or berries (ideal for blood circulation).
Dinner: vegetable salad (like at lunch or combined with other vegetables), grilled salmon (rich in fiber and a little garlic can be added for blood purification), grilled vegetables (your choice), virgin olive oil and lemon (not to give up on the olive oil it is a good catalyst for the retention of vitamins in food).

Day 2 of the detox diet
Breakfast: 1 cup of water or green tea, fiber (see day 1 or 3 bread), skimmed milk or yogurt
Between breakfast and lunch: a cup of green tea and grapes.
Lunch: fruit salad, grilled tuna, one cup of cooked rice or 2 slices of bread, ½ avocado (high in potassium, essential oils, vitamins A and B6)
Between lunch and dinner: a few slices of pineapple (fiber)
Dinner: a salad, 5 slices of soy cheese, 1 fruit (your choice)

Day 3 of the detox diet
Breakfast: 1 cup of water or a cup of tea without sugar, 1 yogurt with honey, berries
Between breakfast and lunch: green tea and 1 kiwi fruit.
Lunch: salad, vegetable soup, 1 cup of boiled rice
Between lunch and dinner: some nuts (they contain proteins and vegetable oils).
Dinner: salad, grilled vegetables, 2-3 slices of soy cheese, 1 fruit (your choice)

Remember that this 4 day detox diet plan is just a guideline. You can consume, as I said in the beginning, as many fruits and vegetables, water and green tea as you wish. Good luck following the 3 day detox diet and getting a total body cleanse!

You should also read How to Detox Your Body: what to eat and not to eat for detoxing

The Nutritional Differences Between Sexes

2010-03-05T01:42:46Z

Among other differences, the nutritional needs of women and men are very different. There are a number of nutrients that must be supplied in different quantities for the two sexes, such as calcium, iron, the omega-3 fatty acid or proteins.

Calcium is important for women, especially to lower the risk of osteoporosis. A diet rich in calcium and vitamin D has been shown to decrease the incidence fractures. In addition, calcium is important in regulating blood pressure. Therefore, adult women should have a daily intake of 1,000 mg of calcium. After menopause the calcium intake should be increased to 1200 mg.

Osteoporosis is the enemy of men as well, and therefore they must have calcium in their diets constantly. Studies have shown that if an adequate calcium nutrition is ensured the incidence of prostate cancer in men decreases. The daily amount of calcium recommended for men of all ages is 800 mg.

Iron is an important factor for women, due to losses during monthly menstruation. Symptoms of iron deficiency and anemia are: fatigue, lack of concentration and difficulty in breathing. The diagnosis for anemia is made only by doctors. Iron is a great fatigue treatment. Taking iron supplements is not recommendation without first talking to your doctor. For women younger than 50 years, we recommend 18 mg of iron per day and after menopause a dose of 8 mg per day. Men need iron, but not in so large quantities, because studies have shown that a diet that is too rich in iron is associated with an increased incidence of myocardial infarction in men. A quantity of up to 8 mg of iron per day is enough to ensure their body needs of iron.

Omega-3 fatty acids are a type of unsaturated fat that has been shown to play an important role in reducing triglyceride levels, increase the beneficial component of cholesterol (HDL), preventing formation of thrombus (clots), etc... For pregnant women, for the fetus and, generally, for women and children, omega-3 fatty acids should be provided both by fish (cod, mackerel, sardines, salmon), and nuts or seeds. There is no official amount of omega-3 fatty acids that should be ingested daily, but by eating fish 3 times a week you can cover the needs of your body in relation to this nutrient.

Proteins are substances that give energy, help tissues grow and regenerate. Because of hyperproteic trendy diets, unfortunately too much protein is consumed. It is a known fact that excess proteins favor the elimination of calcium from a woman’s body and increases the risk of osteoporosis. So a woman needs no more than 1 g of protein per 2 pounds of body weight per day. But men have a higher need of protein daily, primarily because they have a higher body weight. Athletes of both sexes and pregnant women need a higher intake of proteins.

As you can see the nutritional needs are another criteria for differentiation of women and men and another argument in favor of their belonging to two different planets: women are from Venus and men are from Mars.

How to Get Rid of Hunger in 6 Easy Steps

2010-03-03T22:58:33Z

Here is how you get rid of hunger in 6 easy steps. Just follow them and you will avoid feeling hungry too often.

1. Be sure to sleep well

According to a study by researchers at Columbia University, sleep deprivation leads to a decrease in leptin, the protein that controls appetite, and stimulates the production of ghrelin, the hormone produced by the body that stimulates hunger.

2. Put your body in motion

A moderate physical activity stimulates the neurotransmitters that create the feel good sensation and reduces cortisol, the hormone typical to anxiety. For example, if talking on the phone, it is better not to sit comfortably in an armchair, but you talk while walking. Physical activity frees and relaxes your mind, and you can remove the feeling of hunger.

3. Try to diversify your activities

When your appetite is red hot, find alternative activities that do not make you take your mind off food. Read a book, call a friend you have not talked to recently, meet up with the gang of friends in the park - all these activities may be minor but enjoyable and that can help you remove your main enemy: hunger.

4. Valid for women only: Start dieting immediately after the menstrual cycle

When you feel that "those" days are approaching the body temperature is higher, there is a higher amount of progesterone in your body, and thus the power consumption is higher. So, during the menstrual cycle is not the best time to start a diet.

5. Stay away from temptations

Remove all tempting food from the house: chocolate, cookies, ice cream etc...

6. Take a few minutes for meditation daily

For example, think of a situation in life where you felt very powerful and express that time/feeling in a sentence. Go back in time and remember it all to the smallest detail: sound, color, and decor. Try to relive the moment when you reach that state, touch your left shoulder with right hand and keep in mind “Power”.

Try to find a few minutes every day that you spend only with your thoughts and try to eliminate the haunting feeling of hunger from your mind, relive happy moments, situations that you felt strong and accomplished, or remember the beautiful friendships of childhood, a nice man, or a joke.

And remember: learn to love yourself and think positive!

Often it is said that rules are made to be broken. Yet a world without rules would be a chaotic world. It is the same thing with diets: learn to respect some rules, to live healthy and get ready to have a balanced body.

You should also check out:

Calcium Facts: Is calcium fattening?

2010-03-03T22:44:48Z

There is a very bizarre concept in some cultures diets, namely that additional calcium intake makes you put on more weight. For the rest of the world, calcium is considered to be a mineral needed to prevent osteoporosis and recently considered to be next to a real miracle mineral that favors weight loss, alleviates depression and anxiety associated with premenstrual syndrome and controls blood pressure.

A recent study conducted on a sample of 575 women has revealed that people who had extra calcium intake did not get fat over a period of 35 years, unlike those who had a calcium deficiency. Another study found that, because of the role that calcium has in metabolic disorders linked to obesity and insulin resistance, a diet low in calcium actually results in fat cell reserves, whereas calcium rich diets prevent their appearance. These are some interesting calcium facts. The study also found out that calcium determines the release of a hormone that sends signals to fat cells in the sense of their decomposition.

In terms of quantity it was reported that a minimum daily intake of 780 mg of calcium led to constant maintenance of fat mass index of persons participating in the study, while an intake of less than 780 mg of calcium resulted in gaining weight.

Of course a daily calcium intake also brings other health benefits to the body. Here are some other calcium health benefits:

1. Calcium supplementation (1200 mg/day) during the premenstrual period improves physical (bloating, abdominal cramps, Fluid retention) and emotional (depression, anxiety, nervousness) stress that is caused by the premenstrual syndrome.

2. Blood pressure may be influenced by the daily intake of calcium. There are even hypertensive patients that dropped their antihypertensive medication after the administration of calcium supplements (dosed by a doctor!).

3. Diets rich in calcium can help lower total blood cholesterol by up to 6% and harmful LDL cholesterol, with up to 11%, while the good cholesterol HDL fraction remained constant.

4. Osteoporosis is a real scourge that affects women, especially; brittle bones, changes in the spine, increased risk of hip fracture are just some of the characteristics of this disease. Studies show that a daily intake of additional calcium combined with vitamin D can halt the degradation of the skeletal system.

5. Calcium may protect the body against the development of malignant cells, particularly those involving colorectal cancer.

In conclusion this saying according to which calcium gain weight is false, calcium, besides other benefits, helps in weight loss.

10 Efficient Weight Loss Strategies

2010-03-02T23:42:13Z

Weight Loss Strategy 1: Weigh yourself once a day!

Weekly weighing is the key to most diets, but recent studies have shown that daily weighing will allow you to better control your body weight. The first thing you have to do in the morning is to climb the scale, because then your body weight is the smallest.

Expect small variations from day to day, because you have days where your body is bloated or dehydrated. However, if oscillations are large it is time to cut the food.

Weight Loss Strategy 2: Do not spend more than 2 hours daily watching TV!

By spending more time watching TV you give up on activities that would help you consume calories. According to one study, adults who spend more than 2 hours daily watching TV accumulate 7% more calories and consume more sweets and snacks compared to those who spend less than an hour in front of the TV.

Try to replace this “static” activity with an activity that will make your health better.

Weight Loss Strategy 3: Meet up with a friend 3 times a week!

A diet that is kept for a long period of time needs the help of a friend. Studies have shown that people who during their diet regularly met with a friend, a nutritionist or participate in a weight-loss program (group sessions) were better able to maintain the body weight gained.

Weight Loss Strategy 4: Consume 4 grams of fiber in every meal or snack!

A diet that is rich in fibers can reduce calories by removing the constant state of hunger. A study shows that women who added 13 grams or less of fiber into their daily diet are more at risk of gaining weight compared to those who consume a larger amount of fiber every day. Experts say that fibers are indicated in the treatment of obesity because they slow the process of chewing and accelerate the sliding food through the digestive tract, giving a feeling of fullness for longer periods of time.

Eat 6 times a day to accumulate the 25 g of fiber that are necessary for the body. For example you can start the morning with grapes (1 cup = 1.4 g fiber) and toast (2 slices = 6 g fiber) or oat flakes (1 cup = 4 g fiber). At lunch you can eat black bean soup 1 serving (4.4 g fiber) with a slice of toast.

A little trick: for snacks between meals pick fruits: a large apple contains as much fiber as one cup of raw broccoli (5 g fiber).

Weight Loss Strategy 5: Exercise more!

A person makes about 5,000 steps a day: going to work, different occupations in domestic service or other activities. Doubling the number of steps can bring significant benefits to your health: increasing the "good" cholesterol, lowering blood pressure, improving glucose control, a few pounds less.

A study shows that these extra few steps will help you reduce fat around the waist or the thighs. You should establish a personal workout routine and stick to it.

Weight Loss Strategy 6: Monitor and write down what you eat (6 times a week)!

Experts say that people who monitor food consumption and daily physical activity lost twice as many pounds than those that were not accustomed to keeping this "diary".

For example: a study on a sample of 40 overweight adults showed that those who kept a food journal and performed physical exercises lost over 44 pounds in 6 months.

Take a notebook or a tape recorder to record/register what you consumed. Use and a pedometer (a device that automatically records the number of steps make and speed) to estimate the number of calories you burned. It would be advisable to keep a daily diary, but you need a break one day a week.

Weight Loss Strategy 7: Have 7 hours of sleep every night!

A study by U.S. experts indicate that people who sleep less, the feeling of being full will not occur because the lack of sleep affects the secretion of hormones responsible for appetite control.

The indicated number of hours of sleep per night is 7, but some people need more. So, “set” a bedtime and try to respect it!

Weight Loss Strategy 8: Drink 8 glasses of water every day!

German researchers found that adequate water consumption increases the metabolic rate by up to 30% and the effect persists for 90 minutes. Increasing the amount of water taken daily up to 8 glasses can help you lose up to 3.5 kilograms a year. Try to drink water before a meal or snack.

Weight Loss Strategy 9: Respect your work schedule (not more than 9 o'clock with lunch included)

It is very important that after finishing your work program you go out for a run, roller blade or ride a bike, cooking, etc.. A study on a sample of 7,000 adults shows that those who stayed at work overtime gained more pounds. “I do not have time for diets that work, no time for sports, and not even time for me ...” – Does it sound familiar?

It is time to limit overtime hours spent at work. To be more efficient, set an alarm every hour of every day and set a priority right after you shut the alarm

Weight Loss Strategy 10: Reduce foods with a high glycemic index!

Foods with a high glycemic index - including sugars and refined carbohydrates - increase blood sugar levels. The body uses insulin to lower blood sugar and convert excess sugar into fat. But if blood sugar level drops you will immediately feel hungry.

Read food labels to avoid sugars. For example Eat grapes (glycemic index = 49), instead of dates (glycemic index = 103), pulp (glycemic index = 45), instead of pizza (glycemic index = 60), chocolate and hazelnut cream (glycemic index = 30), instead of jelly (glycemic index = 80). And drop juices!

The Healthy Teeth Diet

2010-02-23T10:43:42Z

Proper nutrition and your diet play an essential role in providing health to the teeth and gums. Sugar, natural or processed, is enemy number 1 and the leading cause of tooth decay production. A good healthy teeth diet will help you keep your teeth healthy.

Sticky foods (caramels, candy) cannot be quickly dissolved by saliva and their prolonged presence on the tooth surface creates a perfect environment for the formation of cavities. Foods that appear to be harmless: chips, pancakes, cake, etc are also retained on the tooth surface for a long period of time and, finally transformed into carbohydrates and sugars that cause tooth decay.

Rinsing (if brushing is not possible) immediately after consuming these foods is required to prevent caries. Sugar-free gum can be used to clean the tooth surface because it stimulates the secretion of saliva and regulates the pH of the mouth. The major disadvantage of chewing gum is the presence in its composition of food additives particularly harmful to health.

Generally, the greatest devourers of sweets are children, that is why, during the development of their teeth, they should mainly eat complex and natural carbohydrates, such as fresh fruit. Fruits stimulate the facial muscles and help out with the cleansing of the mouth.

Recent clinical studies reveal that very drastic diets may affect the health of your teeth. This category includes “the Monday morning diet” or diets that encourages the consumption of one type of food per day. People who keep fad diets tend to severely limit the intake of proteins, vitamins and minerals, especially calcium, vitamin D and vitamin B12 which are important substances for the dental system. Also, people taking weight loss pills secrete small quantities of saliva and thus create a strong acid environment that favors the formation of cavities.

Vitamins from food or from supplements, along with a rigorous oral hygiene, can help lower the incidence of dental cavities, the unpleasant smelling breath and gum diseases. Vitamins such as vitamin C and coenzyme Q10 have an antioxidant activity and protect the gums especially against cellular degeneration; they stimulate the formation of collagen (fibrous protein of living tissue) and favor regeneration.

Cleaning the tongue is also very important to help remove the smell of the breath; the main cause of this unpleasant odor is present in deposits of bacteria on the tongue surface. Most dental problems occur due to the lack of a proper oral hygiene, smoking, and from the consumption of sweets and colored carbonated beverages. Various dental diseases that are not treated properly may lead to oral cancer.

So, with a little awareness and a little knowledge of the importance of dental hygiene and nutrition you can prevent pain and dental disease and, especially, you can maintain a bright smile without much effort.

Different Types of Mineral Deficiencies

2010-02-23T10:35:11Z

Like vitamins, mineral deficiency may occur either because of a lack of minerals in the diet or because of certain metabolic disorders.

Here are some of the most popular minerals deficiencies that you should avoid:

1.Iron mineral deficiency – Among minerals, the iron deficiency is the most common and it occurs mainly during periods of great need for the body: physical effort, growth, pregnancy, and lactation. Iron deficiency leads to characteristic disturbances, a fall in the amount of hemoglobin, anemia or metabolic disorders. In these cases, food must bring iron-rich foods: liver, kidney, heart, muscles, egg yolk, oysters, dried fruit, dried vegetables, nuts, and greens (spinach, nettles, kale, and parsley). The recommended daily intake of iron is 12 mg.

2. Calcium mineral deficiency - Calcium deficiency manifests through hypocalcaemia, which leads to skeletal decalcification and neuromuscular system disorders. In this respect, you should have a diet that is rich in foods that are rich in usable calcium but that also contain other nutritional factors with a role in osteogenesis: phosphorus, vitamin D, proteins. Calcium is found in large amounts in cheeses, fresh milk, skimmed milk, yogurt, dried fruit, nuts, cabbage, cauliflower, oranges, parsley, etc... The recommended daily intake of calcium is 1 g.

3. Phosphorus mineral deficiency - Phosphorus is a dynamic nutritional factor that has an importat role in the carbohydrate and fat metabolism (it enters the composition of the central and peripheral nervous system). Deficiency of this mineral can cause nerve, muscle and bone disorders, but a diet rich in phosphorus can improve these disorders. Phosphorus-rich foods are: egg yolks, fish, meat, eggs, cheese, and also dried vegetables, nuts, whole grains, vegetables and fresh fruits. The recommended daily intake of phosphorus is 1.5 g.

4. Iodine mineral deficiency - iodine is the nutritional factor necessary for the function of general metabolism and for the functioning of the thyroid gland. Lack of iodine in food facilitates hypothyroidism phenomena sometimes accompanied by a goiter. Iodine is found in very small amounts in common foods, but fish, oysters, shrimp, and seaweed are rich in iodine. Keep in mind that organic iodine in food is lost during cooking. There are a number of plants with an antithyroidian or goiter action: mustard, peas, beans and soy. The recommended daily intake of iron is 150 to 200 IU
So, you have to pay special attention to minerals and a balanced diet because a healthy diet is practically the most important treatment. It helps maintain or restore a nutritional balance and it has a permanent action compared to other treatments that only have a temporary and transitional action.

Positive Thinking Health Benefits

2010-02-23T10:33:35Z

How many times were you recommended to think positively? Probably so many times take that as a cliche that you no longer take into consideration. How many people manage to mobilize and to see the best of any situation? Less and less everyday. We constantly forget about the great power positive thinking has ... it raises us and it can bring us down. Which of these categories will you fit? It is up to you...

Positive thinking has many health benefits. Doctors have long noted the correlation between various health problems and the body's ability to recover from illness on one side, and the attitude that we have generally, on the other. For example, it was found that women with a melancholic temperament are more likely to get breast cancer. Of course, this does not mean that optimism and positive thinking is a sure way to prevent diseases, but it sure helps to be healthier. You certainly heard the saying that laughter is a drug. It is true. A positive state of mind has many health benefits.

You know very well that, often, the situation is not as serious as it first seems. But some of us tend to exaggerate, giving things a much larger scale. How we think directly reflects in the cells, having a considerable impact on the body. If you often face stress, fear or anger, over time you become more sensitive, including physically, and your immune system will weaken gradually. The explanation is that, following normal cell regeneration, cells will be affected and will become more vulnerable.

If you think that something bad will happen, it does not necessarily mean it will actually happen, but certainly it will exhaust you mentally, because you expect the worst. As time passes, your body will not absorb vitamins and nutrients from food (which, assuming that you eat healthy; as many vegetables and fruits!) as easily.

I am not trying to tell you that you should treat everything superficially, like a joke, and that you should not care about what happens. No, this is not a solution; do not fall into the other extreme. Try not to panic without a reason, so to speak. On the same note, do not attribute the fact that you gained seven lbs or the fact that your boss criticized you or daily drama. Also, learn to love yourself. Yes, selfishness (in small doses!) may be beneficial, especially in situations like this!

Vitamins and minerals have many health benefits and help you keep your mind focused on the positive side of life.

About Blood Sugar Weight Loss

2010-02-23T10:32:13Z

When we eat, our body converts carbohydrates into glucose, which circulates through the bloodstream; this is the most important energy source of the body. Blood sugar levels are called blood sugar and may affect both hunger, and the energy levels throughout the body, telling it to burn or to store fat. Your blood sugar affects your weight loss efforts in every way possible.

Our pancreas makes a hormone called insulin; it transports glucose to the cells, where it is used as an energy source. When eating cereals and bakery produscts that are made from fiber-free refined products they are quickly processed and the resulting glucose passes into the blood stream.

This way the pancreas will strain itself to produce large quantities of insulin to compensate for the large quantities of glucose that are in the bloodstream. This insulin excess "tells" the body that there is a large amount of energy available and that the lipids (fat) should not be consumed, but stored.

The big problem is not actually fat storage due to excess insulin, fat is deposited whatever we eat and it does not fully degrade. The big problem is that excess insulin secretion is followed by an insulin insufficiency that induces a state of fatigue, hunger and desire to eat more and more.

The unfortunate result of this scenario is that a permanent desire to eat something sweet gets installed, which is repeated every day and if you go up on a scale, the second act of the tragedy begins.

What can you do to combat these adverse reactions? First of all limit the amount of sugar you consume from fluids during the day: tea, coffee, drinks, etc... Also, pay special attention to the fat-free foods because they can have high contents of carbohydrates (sugar and starch).

Food labels should be read carefully to assess the amount of sugar that will be consumed. Very sweet fruits and honey really contain natural sugar, but all kinds of sugar influence insulin and blood glucose levels. Therefore, you should limit their consumption.

It is also important to understand what happens when you skip a meal or when you follow a very drastic diet. In these situations, our body thinks it is starving for a reason and it slows down the metabolism in order to conserve energy. What is preserved is, we all know, stored fat; weight loss will be based on water (dehydration) and muscles.

Maintaining constant blood glucose is the most effective method of losing weight: you should never give up a main meal (especially breakfast) and you must eat snacks (fruits and vegetables) that are rich in nutrients between the main meals.

A balanced diet with frequent meals and reduced quantities prevents exacerbated hunger, providing a constant energy source for the body and maintaining an efficient and harmonious silhouette (and it is practically effortless). Control your blood sugar and you will lose weight faster.

Do I Really Have to Drink Water to Lose Weight?

2010-02-23T10:30:13Z

There are many reasons for which sufficient water intake is very important, one of which is weight loss. You have to drink water to lose weight.

In a first stage, rapid weight loss is mainly due to massive loss of water, so it is mandatory to consume adequate amounts of water to prevent dehydration. The process of burning calories requires a certain reserve of water to function effectively. Dehydration will slow and even inhibit the fat burning process (lipolysis). Dehydration reduces the volume of blood and consequently the volume of oxygen the muscles receive, this reflects as pronounced fatigue.

At the same time, burning calories creates toxins (such as burning gasoline creates exhaust gases) and the water plays a vital role in their elimination from the body. A healthy diet, weight-loss or maintenance, must include a sufficient amount of fiber, but these fibers help the digestive system to function properly only in the presence of enough water; if there is not enough constipation occurs. Consumption of water before meals can cause the sensation of being full to set in faster and this will make you consume smaller amounts of food.

How much water to drink to lose weight

Probably everyone has learned from various sources that 8 glasses of water or the equivalent of 2 liters should be consumed every day. Strictly speaking, the daily water requirement depends on height, weight, ambient temperature, health status, level of activity and, of course, the diet (a diet based on fruits and vegetables will require less water intake). The first sign of a complete hydration is the urine appearance, which should be yellow and transparent. At the same time, there should be scared if you consumed more water, it will be retained by the body and it will create a sensation of bloating. Water retention is generally correlated with excess salt in the diet, but an adequate consumption of water does not cause it.

The danger of excessive water consumption is relatively low because such consumption is difficult to achieve, because it is a real discomfort. However, there are people with obsessive-compulsive behavior in this regard, and athletes who make the maximum effort, and therefore consume huge amounts of water, which can dilute the electrolytes in the blood, leading to a negative impact on muscle, brain and heart function.

Note that beverages containing caffeine (tea, coffee) and alcohol do not hydrate the body, but act as a diuretic. And so, when consumed, you will ingest an additional quantity of water to compensate. When you get thirsty, the body is already dehydrated, and this feeling must necessarily prevented by preventive hydration.

We all hear all sorts of ads that tell you which is the product recommended to start your day with, I recommend a glass of fresh water for rehydration and a top shape.