Keeping Track: Using a Journal or Diary to Lose Weight

When my children were young, I registered their growth on the hallway doorjamb with pencil marks and knife notches. Next to each was inscribed a date and name. Since those statistics are most likely meaningless to the latter owners, I assume sandpaper and lacquer have removed that chronicle; yet I wonder if they left those markings intact, pondering periodically where went "Daniel, January 28, 1988" or "Brandon, April 7, 1989."
Numbers are the language by which lives are recorded; history is kept; and even how the universe communicates. This does not denigrate the clout of intuition, emotion, nor hunches; yet, the bottom line - quite literally - is what the numbers say. Whether checking the weight of a newborn; success of a business; leadership of a country; or the future of our planet; it's "in the numbers."
Our language is strewn with numeric references. We hope no one "does a number on us," or that our "number is up." We "dress to the nines" for elegant receptions, but refrain from becoming "three sheets to the wind." There are "no two ways about it;" numbers count (um, pardon the pun).
It therefore stands to reason that that which we monitor expands our awareness, affording concern or confidence. So logically, if we want to change something about us, we must establish a baseline and "keep score."
This process starts before we can count, as illustrated by how the amount of gold stars on a refrigerator can be extremely effective in fine-tuning a child's behavior. As adults, step one in altering our lifestyles might involve tracking our accumulation of wealth (or lack thereof), or when we anticipate joyful occasions, "counting the days."
Of course, that means should better health be the objective, we must track the behaviors associated with those goals. A smoker can become an ex-smoker by paying attention to how often he lights up and setting targets to lower that count over time. If physical fitness is the desired outcome, we can write down how often - or how far - we walk or run. We record our blood pressure. We check our weight. We can even monitor our attitude.
All this has been a preamble to one question: "If we agree that keeping track can make our lives better, why don't we do it more often?" What's the resistance?
There are only a few reasons why we don't:
  1. We didn't realize the value of tracking
  2. We didn't know how to do it
  3. We really don't want to change
  4. We think it will take too much time
Hopefully I've debunked numbers one and two. As for the third option, that's a discussion too intensive to be limited to the 600 words to which I am limited in this venue.
However, as for number four, let's be honest, shall we? How much energy does it take to pull out a pad of paper, write the date on the top of each page, and put tick marks on it when we observe a behavior we want to encourage or discourage? What's that take - a couple of seconds a few times a day to improve your life? It seems like a worthwhile trade off. Even if we make it more complicated (which begs the question, "Why?"), it might inaccurately seem laborious; but when weighed against how much energy it takes to feel bad all day long, the numbers don't really add up.
Scott "Q" Marcus refers to himself as "recovering perfectionist" because after losing 70 pounds in 1994, he realized it's better to do something well than nothing perfectly. He now conducts playful, lively speeches, workshops, and presentations throughout the country on how to achieve goals, improve attitude, and enhance communication. His presentations are described as a "cross between business 101, group therapy, and a southern revival." You can contact him for speaking, coaching or consulting, or you can sign up for his free ezine, "This Time I Mean It" at

Basic Scientific Details About Fat

Whenever you read some health-related articles, especially those that are about getting in shape, you may often see the word 'fat', which is commonly associated with a negative meaning. Thus, it has been generalized by many people that fat is a harmful food nutrient that must be completely removed out of the body and must never be taken back at all. This food nutrient has also been thought of as a common cause of several diseases such as hypertension, diabetes, and arthritis.
Before you believe in any of the word-of-mouth "facts" about fat, it is best to have a background on the scientific details about this food nutrient. Technically, fat is a form of lipid that is insoluble in water, and commonly forms the chief portion of the adipose tissue of animals and some plants. It can be classified as either saturated or unsaturated. Unsaturated fat can be further distinguished as trans-fat or cis fat. Trans-fat is one that is usually extracted from hydrogenated vegetable oils while cis fat is the most commonly found type of fat in nature.
Believe it or not, fat plays an important role in the human body. It produces the essential fatty acids, which help maintain healthy hair and skin. It also provides insulation to the body organs to protect them against shock. In addition, fat can also aid the maintenance of body temperature, promote healthy cell function, and provide energy to different parts of the body. The problem is that the human body does not produce fatty acids by itself. This means that it is also advisable to consume foods that contain fat, as long as these are taken at minimum amount a day.
Moreover, the human body must possess a regulated amount of fat, which is typically 18% (for men) or 23% (for women) of the total body weight. This means that if you are a 160-pound man, your body should have an overall fatty tissue weight of around 29 pounds to say that you have a normal fat level in your body. In case you found out that you have excessive body fat, what you need the most is to start minimizing your fat intake down to the limit determined by your total weight, and to start taking regular exercises for the various parts of the body.
You must also be aware that when you are sweating, you are not actually releasing fat off your body. Instead, you are giving off water during perspiration. In order to take advantage of sweating to reduce your body fat, you need to replace the released water with a low-calorie energy drink. Such type of drink does not promote the production of fatty acids, which are being depleted when you make the necessary exercises.
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Avoid Drug Diet Pills In Your Weight Loss Plans

Avoid Drug Diet Pills to Lose Weight Naturally
The 'perfect body' is constantly being marketed to us and has convinced many of us to want the same type of body. While some of us lose weight in a more healthy way natural way, most Americans are now depending on prescription drugs and over-the-counter pills, regardless of the risks associated with them.
The pharmaceutical company GlaxoSmithKline, reports that $23 billion dollars are spent on diet pills each year. These drug diet pills works by either inhibiting certain parts of the body (usually the brain) and hormones related with appetite to think that the body is not hungry, increasing your metabolism, or inhibiting your body to absorb specific nutrients (particularly fat).
These pills are not to be used as an absolute, long-term solution to lose weight. They're to be combined with other things such as eating healthy foods and regular exercise.
Some examples of drug diet pills on the marketed;
Xenical (Orlistat) - Xenical is marketed over-the-counter as Alli.
It works by blocking 30% of fat from consumed food from being absorbed into our body, a process known as inhibiting pancreatic lipase
Xenical is only the weight loss drug approved for long term use in significantly obese people, where it is necessary to reduce health risks
The product is expected to produce results of weight loss at 12 to 13 pounds over a one-year period, where more is from exercising regularly.
Rimonabant (Acomplia)
Specific blockade of the endocannabinoid system that relates with appetite. However, it facilitates the cannabis' psychoactive effects
This diet pill have not received approval in the united states due to safety concerns on the drug's side effects.
Sibutramine (Meridia)
Works by inhibiting the deactivation of the neurotransmitters, thereby decreasing appetite, adding 5% to 10% of weight loss.
This drug was later withdrawn from the united states because of negative cardiovascular effects, apart from dry mouth, constipation, and insomnia.
Phentermine (Adipex)
In pharmacology terms it is similar to amphetamine.
This diet pill is used for the short-term treatment of significant obesity. It works to decrease appetite and reduce hunger pains.
Side effects from taking this pill may include depression, insomnia, elevated blood pressure, and nervousness.
While the side effects when using the pills can be tolerated, some serious side effects (including fatality) have been reported, particularly when the person is overdosing on the pills. The truth is, although you trick your body into believing that you're full, your body will keep on sending signals to meet the necessary vitamins and nutrients.
There are also other risks associated apart from the stated side effects when using these drugs, especially without physician's supervision which include (according to;
Addiction - Except Xenical, all prescription drugs for obesity treatment are "controlled substances." A prescription from a physician is required because of it's high risk of addiction.
Increase of tolerance to diet pills. Usually our weight tends to settle down after six months while taking a weight-loss drug which may lead to possible and increased tolerance to diet pills similar to the abuse use of drug.
The bottom line here is that drugs are dangerous and you don't need them. There are natural weight loss alternative supplements that are safe and effective.
Take advantage of our independent research and learn about the best natural fat burner - visit for natural weight loss supplement information based on independent, and thorough research on one of our most important subjects; safe and natural effective weight loss.

Cut Down Salt Intake to Lose Weight

Salt Intake and Risk of High Blood Pressure
Common salt found in the food is composed of two minerals - sodium and chloride. These minerals also help maintain the electrolyte balance in the blood vessels that maintains the blood pressure. While there are no adverse effects of high chloride content reported, high levels of sodium have been related with an imbalance of electrolyte activity resulting in a high blood pressure. High blood pressure, or hypertension, is an important risk factor for both heart attack and stroke.
Salt Intake and Water Retention
High salt intake can also increase the body's need to retain fluid. The more salt you consume, the more water your body retains to dilute it. Your body uses water to dissolve salts that were originally part of your diet. Similarly, low salt you consume, your body retains less water to dilute it. By drinking ample amount of water, you give it the means to wash these salts from your system, so that less water needs to be retained. Foods high in salt make us thirsty causing the need of water to wash away excess salt. This is one of the reasons why bars provide free salty snacks like pretzels and thereby making their customers to buy more drinks.
Salt Intake and Weight Management
High consumption of salt results in weight gain as it causes your body to retain water. Similarly, low consumption of salt can result in weight loss as it causes your body to expel water. Water takes away excess sodium through the kidneys. So a cut down on the salt intake and drinking more water would help to lose and maintain weight.
How to Control Salt Intake
The use of salt shaker at the dinner table only accounts for about one-third of our daily salt intake. Up to about half of our salt intake is from processed foods, such as burgers, fries, and chips. Some items that do not taste highly salted can contribute significant quantities of sodium to our diet, such as bread, tomato sauce, cakes and biscuits. Bottled mineral waters can contribute a significant amount of sodium. Another way to counter effect salt intake is by drinking adequate amount of water on a daily basis. Although it is hard to recommend amount of water as everyone's body is different, drinking half of your body weight in ounces of water seems to work for most people. That is, a person of 150 pounds of body weight should drink at least 75 ounces of water every day.
Final Word of Advice
Eat Less Salt.
Dr. PJ Prakash has a Ph.D. in Nutrition from the Univ. of Rhode Island (USA). Want to find out about nutritional weight loss, then visit his site on how to choose the best nutrition to lose weight.

Can't Lose Belly Fat?

Can't lose belly fat? Many before you have had your same concern, and have discovered that losing belly fat is achievable for absolutely everyone. If you are male or female, young or old, there are a few basic aspects of weight loss that you need to understand and implement in order to see results. Below is a short list of must-do steps when trying to remove your unwanted stomach fat. Fat is often very picky, and ignoring any of these vital steps could be the difference between failure and success.
Drink Plenty of Water:
I know, you've heard it before but you should hear it again. Drinking water may seem irrelevant to losing fat, but like in a lot of things, the seemingly irrelevant steps are the ones that support your bigger goals and act as a cornerstone that holds everything together. Strange how that works out, but it's true. So you know that your body is 70% water (you may have heard 80%, but that refers to 80% of the total weight of a newborn being from water), so it seems appropriate that your body needs to be fed new water as it uses it. Almost every function in your body requires water to run properly and efficiently, so if you want your body to lose weight the way it's designed to, help your organs out by giving them a bit of fuel. You can't lose belly fat if you don't nourish your body with a fair amount of water.
Eat Regularly:
Along with drinking water, you have to maintain a strict schedule of when you eat. If you don't have any kind of meal plan and you just eat whenever you feel like it, then your body tends to pack on a higher percentage of fat. This occurs because, with so many sporadic eating times, your body is unsure of how to store the food in relation to when your next meal is. Try to maintain a healthy breakfast, lunch and dinner schedule and stick with relatively close times for each. Besides meals, monitor snacking. Try to limit yourself to particular days you can have a snack (or for certain events), but don't snack to fill hunger. The worst possible time to snack is after 7pm, because it is likely that after this time you will not be having much more physical activity in your day, causing the snack to just sit once consumed.
Detoxify Your Body:
Forgetting to detox your body is one of the major factors when determining why you can't lose belly fat. In fact, I'm willing to bet that this is what has you stumped right now. Detoxing involves removing all the toxins in your body, toxins that encourage fat to get stored and harness the 'slide effect' (where any weight you lose just gets piled back on in a few weeks). When you detox, you will find that fat just evaporates off your body much quicker and easier than if you don't. The best benefit of detoxing is that it makes any weight you lose as close as you can get to permanent.
Do Cardio Exercises:
For many, cardio exercises aren't the most enjoyable of exercises. Others, however, do find cardio exercises to be fun and addictive. In any case, they present huge health benefits and are the main method of losing belly fat. If you can't lose belly fat, is it possible you have been trying to do so by just doing ab workouts? Such as sit-ups or planks? These strengthen and tone your abs, but have next to no effect on your belly fat. Stomach fat gets burned off through running/jogging/walking, swimming, skipping rope, or any other active activity that gets your heart rate up and makes you sweat. Making a daily effort to do some kind of cardio exercise will benefit you greatly when trying to lose belly fat.
By following these 4 steps, there should be nothing holding you back in losing stomach fat. Even those of us who are genetically overweight can lose fat by incorporating these 4 things into their life and practicing sincerity and dedication. Leaving one of these out could very well be the reason you've found you can't lose belly fat.
Did you find this information helpful? If so, find other weight loss topics explained by this Expert EzineArticles Author. Also, discover how to detox your body at!

Lose Belly Fat in 4 Easy Steps

Vanity is usually the main reason one decides to deflate that spare tire. But that extra 15 or 20 pounds of belly fat also carries with it an added risk of health problems, like heart disease, stroke and diabetes. That unwanted baggage may have been hanging on too many years, but it can be made to disappear with the right mindset, healthy nutrition, the right hydration, and exercise.
Attitude is the Foundation of Healthy Weight Loss
The first and primary factor in losing belly fat is Mind set. Too often, people sabotage themselves with self doubt, lack of focus,and an overall negative, or deprivation attitude. A goal must be set, a plan must be implemented and kept in focus, and a firm belief must be held, that it's going to happen.
Losing that belly fat is more that wanting to go from a size 16 to a 10, or from a 46 to a 32. It's all about a change in lifestyle-healthy living. This is something other than dieting or not being able the eat the foods you really want. Developing a mindset of healthy eating will result in an attitude of healthful living rather than dieting.
Eating for Nutrition
People often times feel that losing weight means being deprived of the things they love. Usually those things are processed carbs-breads, pastries, sauces, condiments, and other prepared foods containing High Fructose Corn Syrup, and trans fats. Assume that all processed foods contain Trans fats, even when the label may say Zero Trans fats.
Eating a variety of fruits and vegetables, (organic preferably) poultry, lean meat, nuts, legumes, beans whole eggs, etc., is the basis of healthy eating, which, in and of itself, reduces calories. (Counting calories is a nice way to drive yourself crazy.)
Eating the right foods in reasonable size portions will set you on the path to whatever weight loss goal you have in mind. Eating right does not have to be implemented all at once. Ideally, it's a gradual process, taken one step at a time.
Clean Water is Essential
Water is important, but the quality of water is usually overlooked. Tap water, across the board, and some bottled water, is not fit for human consumption, despite what some experts want you to believe. There is so much junk in the water, you want to drink only the cleanest water possible, water processed through reverse osmosis. And if water is supposed to help rid the body of toxins, does it make any sense drinking water laced with toxins?
There are so many variations on the theme-How much water do you need each day. From one corner you hear --Eight glasses for sure. Another-half your body weight in ounces. (So if you weigh 200 pounds, you would need 100 ounces daily. There are 128 ounces in a gallon of water, so 100 ounces would be a little over 3/4 of a gallon.) Above all, quality is more critical than quantity.
Exercise Enhances a Well Designed Meal Plan
Healthy eating will start you on the road to fitness, but without exercise, it is a slower process. A healthy diet without exercise is kinda like a One-Two punch, but without the Two. Now just as the weight, including belly fat, didn't appear overnight, it's not going to come off overnight.
No, not even with one of those fantastic Ab Gizmos you see on late night TV, or doing Ab crunches or sit ups will melt fat. Those things may help tone your muscles (hidden under the belly fat) but, to really get toned, you need to do some regular cardio, about 30 minutes, along with some resistance training.
Exercise can be added slowly, starting with 5 minutes, something more strenuous than walking, something that elevates your heart rate, just high enough where you can carry on a conversation without gasping for air.
If you are unable to exercise in a traditional fashion, try resistance bands with that part of your body that you might be able to exercise.
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What Is the Best Way to Lose Weight on a Diet

This article will give you 20 healthy and rapid weight loss tips to lose that flab in an efficient, fast and healthy way.
20 Quick but Safe Weight Loss Tips
1. Drinking plenty of water is excellent for healthy and quick weight loss. If you want, you can drink tea with fruit flavors or mint, but without sugar or add some slices of lemon to a glass of water for additional flavoring.
2. You must eat vegetables and fruits. Eating vegetables is a quick but safe weight loss tip that can provide you with lots of health benefits and can help prevent diseases.
3. Eat only when you are hungry! This is one of the best rapid weight loss tips anyone can give you. You can try eating small amounts of food and increase the frequency of meals or snacks. If you do this, you will not feel hungry and you will naturally avoid eating large, heavy meals that can lead to gaining weight.
4. You must avoid after dinner snacks. This is the time that you eat even without feeling hungry. If you can't avoid this, you can try eating healthy snacks like cereal bars with low-calorie content.
5. Enjoy your favorite foods, but make sure you have smaller amounts and in lower frequency rather than huge servings.
6. Give yourself a break for a while. Don't be too strict on your rapid weight loss program. You can go out with your friends or go the café and have those waffles you've been dying for.
7. Eat plenty of small and light snacks throughout the day. Studies prove that eating 4 to 5 lighter and smaller meals per day can help you to control your weight and appetite much better.
8. Add hot spices in your food. These spices will stimulate your taste and you feel satisfied with your food without actually eating too much. On the flip side, they also make you drink plenty of water!
9. Filling the kitchen with easy and healthy foods is a quick but safe weight loss tip. It can help you to prepare your healthy meal easily, and hence, prevent you from ordering fast food. It's better to make that burger at home, in a healthier way!
10. Ordering kids' meals from fast food restaurants can help you to consume lower quantity of food and lower calories as well. Sure, it sounds weird but it works!
11. Season vegetables and fruits are healthy and tasty, and they can help you lose weight too.
12. Eat mashed, grilled, or baked potatoes instead of fries. They're healthier!
13. Instead of eating to relieve stress, try to think of other ways to combat stress that work equally well. Working out is a great alternative to binge eating.
14. The most important resource for quick weight loss is lots of regular exercise, but of course, not too much though. It'll help you feel better, sleep better and will result in you having more energy for day-to-day activities, and you'll also look great.
15. Try to adopt Mediterranean cuisine in your diet and quick weight loss program. It's oftentimes healthier than the regular stuff we have.
16. Avoid consumption of alcohol as much as you can because it adds lots of extra calories to your body.
17. Eat fish instead of meat. It will satisfy your hunger, but with much lower calories.
18. Treat constipation problems by consuming more liquids and more fiber.
19. Never exclude any food group from your diet; it is the greatest mistake anyone can make. Even carbohydrates provide you numerous benefits and nutrients that you need on a day-to-day basis. A balanced meal is much better than diet food.
20. And last but not the least, have a good breakfast every morning.

African Mango Diet: A Supplement That Works

What's really within mangoes and why they are our all time favorite? Mangoes are known for their sour and sweet nutritious taste. They have more juice and they can evenly quench our thirst on our taste unlike any other fruits. Mangoes are one of the varieties of fruits that produce vitamin C and fiber for the body. Including mangoes with your daily meal can contribute a great and fast benefit into your body. This boost the immune system that can give you even more vitamins and minerals that you body will need effectively. More from it, delicious and sweet mangoes can be preserved like jams and jellies. There are more secrets from mangoes that has not yet revealed on many people. Unknown from many of us, the juices of mango can be us as active ingredient on weight loss products. The African Mango Plus is known to as effective and organic weight loss supplements and the result can be experienced with just short time.
Is the African Mango diet the next huge thing? Is it really safe and effective? Probably this is the most asked questions for all of us who heard about the said diet- the trending topic of health enthusiast. We are so much tired of all ineffective diet pills, fat burners, and diet pill plans that have lost us thousand of dollars. Today, we are going to investigate about the new diet craze, African Mango supplements.
African Mango Facts
African mango (Irvingia Gabonensis) is an edible mango fruit from Cameroon, Africa. The tree's name varied from country to country. Most people call it "African Mango" or "bush mango". In our place in the Philippines, it is widely known to be "Apple Mango". The fruit is colorful with a combination of the colors, green and red. This mango diet is composed mainly with the "Dika Nuts" of the this mango tree which is now proven as a useful compound to combat obesity.
African Mango Benefits
Basically, the fruits and the seed have this enzyme to help people lose weight and improve overall health. Moreover, thorough lab research has shown that extracts from the plant's seed may inhibit body fat production. Thus, it regulates metabolism. In a study, Dr. Julius E. Obez suggested that Irvingia gabonensis could offer a "useful tool" for battling the growing worldwide problem of obesity and its related sickness. Aside from the fact that African Mango Diet is now very famous of treating obesity disorders, there are other health and nutrition benefits in line with this rare fruit.
Aside from its fat burning capabilities, it is can also be a cure for people who have high cholesterol. It melts LDL cholesterol which causes blockages in the arteries resulting to hardening of the arteries. Scientist dubbed it as a "miracle in your medicine cabinet". The Benin Army took advantage of this way back during the early 1800s; they used it as herbal medicine in treating wounds for soldiers. In some part of the world, the bark of this mango is used as a tooth remedy. This plant has a long history as a pain reliever.
Drawbacks of African Mango
Because this mango is somewhat new and not very popular, other people view it as the same with other misleading diet supplements. For some, they have skeptical judgment. Even though, it has gone through clinical testing and laboratory research, the facts is not good enough for them.
Losing weight can be very daunty and frustrating. Well, you can reverse that now. Visit my website for African Mango Plus and more information about African Mango.

Collection of the Best Weight Loss Tips!

Rapid weight loss isn't just a dream for people who are obese and want to lose some weight. Here are some quick but safe weight losing tips that can help you acquire the body that you want to have. 
  • Exercise is good resource for rapid weight loss. With exercise, you burn calories and excess fat faster than through dieting, which results in quick weight loss. With regular exercise, you maintain your body properly and strengthen it quite a bit to resist fat accumulation. Working out three to four times a week with varying routines is a very good way to cut down that flab with style!
  • People often mix aerobics with cardio exercises; they think that aerobics are a kind of cardio exercise, even though it isn't. Strength training is another form of exercise, which is excellent for quick weight loss. This includes bodybuilding and weight lifting to tone specific muscles and areas of the body. It helps in quick but safe technique and helps build muscles, which in turn boosts your metabolism. Thus, it helps you to achieve rapid weight loss as well as a strong, healthy body.
  • A Food Journal is one of the easiest ways to ensure that everything you eat is accounted for in diet calculations. Food journals can help you control your food intake and play a significant role in helping you achieve your quick weight loss goals. You will be able to track the amount of calories you consume daily. It is one of the best quick but safe weight loss resources at your disposal.
  • Organize your weight loss goals. You can reduce your weight and your waist successfully if you change your eating habit and your lifestyle. Cutting down your calorie intake helps, but it doesn't help you get into shape. You should make exercise a daily habit and eating healthy must become a part of your nature. Change your lifestyle and live healthier instead of setting various diet-related goals and never really working out.
  • Binge eating is a major cause for excessive and unhealthy eating habits. It is common for people to eat when they are depressed, stressed out, angry, or anxious. This is very unhealthy and hurts your body a lot in the long run. Most of the junk food we eat at such times is full of calories and fats that are extremely harmful for our health. Food is not a medicine. It is your fuel, your body's source of nourishment so that it can maintain a healthy energy pool for your daily activities. Avoid binge eating!
  • The most important tool for weight loss is support and encouragement from your family, friends, and even other people that are in the same condition as you are. Do not be ashamed to share your dreams in losing weight with your family and friends.
Each of these weight loss tips is essential if you are to acquire your dream body. You need to start by changing your lifestyle and opting for healthier living, walking and riding a bike when you usually just take a cab or sleep in.

Control Hunger Through These 10 Quick Weight Loss Tips

Obesity is a very common problem nowadays and for most people, its cause is an irregular and unhealthy eating habit. If you are one of these people, do not worry because there are ways to fix this and revert to a healthier lifestyle. Here are some tried and tested tips for rapid weight loss by controlling your diet and regular exercise.
10 Quick but Safe Weight Loss Tips in Controlling Hunger
  1. Avoid over consumption of your favorite food! Basically, hunger becomes a problem when you start craving for your favorite food and don't stop eating till you're about to explode. You need to eat slower, and try to change your favorite food to something healthier.
  2. Wipe out temptation! Once you are tempted to eat your favorite food, you need to destroy that temptation. Drink plenty of water to lessen your hunger and to avoid eating too much. This is a significant step and accomplishment towards quick weight loss.
  3. Eat nuts! By eating one ounce of nuts or twenty peanuts, twelve almonds or six walnuts, plus two glasses of water, you will be able to control your snacking habit. Nuts do have high calorie counts, but they're better than fried chips or processed snacks. This can help you achieve rapid weight loss by helping you manage your cravings. Just don't overdo the nuts because too much of anything isn't good for us!
  4. Eat veggies and fruits! Eating your fruits and vegetables will help you control your hunger, manage your weight, and replenish your body's energy stores significantly. Eating veggies and fruits is the best way to achieve quick but safe weight loss.
  5. Start having coffee and tea! The most common causes of weight gain are sweets. Why not try to switch to coffee and other drinks made from skimmed milk, without sugar? The caffeine present in such beverages not only lowers your hunger pangs, but also saves you from the high calorie intake by reducing your appetite.
  6. Alleviate stress! Stress is one of the main reasons for our food cravings. In order to be free from stress, you need to practice deep breathing exercises and work out properly to control its effects on your body and mind on a regular basis. Dealing with stress will help you significantly in achieving quick but safe weight loss.
  7. Get enough sleep! Sufficient sleep helps lower the strength and frequency of hunger pangs. A normal human adult needs eight to ten hours of sleep everyday. Proper rest is a key ingredient of rapid weight loss programs.
  8. Keep yourself busy! If you don't have the time for it, you won't be hungry, and even if you are, you won't really eat. If you are too preoccupied with work, you won't even realize that you are hungry and the craving will pass over.
  9. Pamper yourself! Every now and then, you should actually go out and eat whatever you want to, but you have to limit the quantity and have to complement it with regular exercise. Controlling your hunger does not mean that you cannot eat the foods that you like. Just make sure to burn off the excess calories so that you don't fall behind your quick weight loss program.
  10. Stay committed and dedicated! This is the most important thing for achieving quick weight loss. You must have the determination to follow your regimen and diet plan, and couple it with proper exercise!
SaraH AslaM

Ten Very Simple Suggestions To Losing Weight Successfully

When it comes to weight loss, there are ten Suggestions that will enable you to realize achievement or be unsuccessful. Every tip is not challenging to do, but if you do not use at least some of them, you could wind up frustrated and failing.
1. Choose on a strategy - You need to have a clearcut approach in thoughts in order to be productive. Turn dreams into objectives by becoming methodical about your extended-term objectives as nicely as your brief-term ones. With the proper preparation, you be in a position to undertake your plans as nicely as take action towards losing the body weight you want. It will also maintain you focused on becoming a achievement.
2. Retain a fantastic posture - This a single straight forward adjust will energize and give you extra determination and zip. It will as nicely aid make you appear thinner when permitting you develop your core muscles. Standing up straight demands you to tighten your abdominal muscles which naturally strengthens them.
3. Formulate a list of the disadvantages of continuing to gain weight, and then find reasons to motivate you to drop the added pounds. Feel about it like this - if you continue to put on the pounds, it will cause havoc with your current clothing. Additional, it can cause you to be vulnerable to other wellness issues which includes tiredness and the inability to perform physical activities.
4. Feel about adding a dog to your household - a household dog will will need you to take them out for walks to the park and other areas which will elevate your activity level. Dog owners are passionate about their pets. Dogs cause activity levels to go up, producing dog owners healthier naturally. You will burn calories when getting enjoyable playing with your pet.
5. Warm up and cool down prior to and just after your workout - this is essential to workout achievement. You can stop injuries to your muscles and maintain them loose as you physical exercise. This will enable you to function at your peak as nicely as obtain optimal positive aspects from your workout.
6. Remain committed - Without having determination, you will find it next to impossible to abstain from temptation and reach your targets. As a result, it truly is essential to continue to come up with points to Remain focused. You can motivate your self by visualizing your self at a smaller size. Listing the positive aspects and advantages of your fat reduction is a further good motivator.
7. Tell your associates about your weight loss aims - this step is not absolutely essential but it does aid. The cause why this works is two-fold you get support from them, and you're extra accountable. They can encourage you, aid you abstain from temptation and maintain you from becoming your personal worse enemy.
8. Feel about achieving your objective - When you fall asleep, set your thoughts up to dream about your fat reduction aim. Picture your self as a slimmer person so that you dream about it. This will enable you to be focused prior to dropping off to sleep, and you will awaken feeling prepared to Remain on track.
9. Take a before picture suitable before you start, your weight loss journey that way, you will see how far you've come when you are finished. The photo will be a beginning point, and as you go along, you will see your improvements visually.
10. Check out sporting events - It doesn't matter if you head out to the arena or watch it on tv, you will start to realize just how physically fit the players are. This will aid encourage you to work tougher to meet your fitness objectives. You might, as a result, be inspired to get involved in a single of the nearby sporting activities as a player, too.
If you make use of these ten Suggestions, you will be nicely on your way to achieving your fat reduction aim simply. Staying focused is a large portion of your achievement or lack of achievement.
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Weight Loss Tips

We live in a nation of growing obesity. Statistics indicate that obesity has doubled since 1980. A 2008 report showed that 1.5 billion adults were clinically obese and over 45 million children were obese. There are complications connected to being obese. Approximately 3 million people die yearly from disease brought on or made worse from obesity. These diseases include diabetes, heart disease and cancer.
Practice Prevention: There are many things you can do to control your weight and prevent obesity. It is fundamentally a shift in how you think. You must realize that you have a great deal of power over your own health. Consider the fact that you in part, can control how you age and how you can maintain good health throughout your lifetime. Of course disease can occur to any of us. However you can greatly reduce your risks with a healthy lifestyle.
Physical Activity: Exercise is a very important part of any healthy lifestyle. Exercise will strengthen your body and you will begin to build muscle. Your metabolism will increase because muscle has a higher metabolic rate than fat. So add some strength training routines to your exercise program. You can incorporate 2-3 strength training routines weekly. Only 15-20 sessions can have a huge impact on your physical strength and health. You will begin burning fat and therefore lose weight.
Good Fats versus Bad Fats: There are healthy fats to add to your diet. These include omega fatty acids such as those found in fresh fish. Salmon is has one of the highest levels of good omega fatty acids. 2-3 servings weekly could be very healthy and helpful to your weight loss. Research has shown that monounsatured fats are very effective for weight loss. A good food to add to your diet is avocados. Although not the lowest in calories, avocadoes are extremely nutritious and high in monosaturated fats. Try adding some avocado to a salad or make a guacamole dip to eat with veggie sticks such as celery and carrots. Other healthy food choices for good fats include grass fed beef and extra virgin olive oil. Olive oil has numerous health benefits. It has been shown to increase the fat burning response in the body as well as lower inflammation levels.
Sugar: Sugar is something you definitely want to eliminate from your diet, particularly if you are trying to lose weight. When you consume too much sugar, this signals your body to use insulin to begin burning it off. As a result, your insulin will spike. Whatever isn't used will be converted by your body into fat. Try to limit your sugar intake to no more than 10 percent of your daily calorie intake. So for example if you consume 1500 calories daily, sugar should comprise only 150 of those calories. Always be on the lookout for hidden sources of sugar such as those found in soda and juices.
A Healthy Breakfast: When you are sleeping your metabolism goes into more of a resting state. This is referred to as "catabolism". In order to turn it on as efficiently as possible, you need to eat a good breakfast. Having a protein with breakfast is helpful along with whole grains. A good breakfast choice might be a veggie omelet with whole wheat bread. Or some oatmeal topped with fresh fruit and a protein bar. And remember to start the day with drinking some fresh pure water to hydrate your body.
Eating Styles: Eating smaller "mini meals" is a very effective way to help you lose weight. Eating your meals at consistent times is helpful. Eating every three hours during the day is a good way to keep your body consistently fueled with energy. This will also keep you from overeating. Many people overeat because they starve themselves all day and then they binge on a huge dinner. The whole key to keeping weight off is to keep your metabolic rate as high as you can. Skipping meals actually lowers your metabolism.
Reward System: Everyone once in a while you really need to just reward yourself. If you are too regimented in your eating habits and never allow yourself a little indulgence now and then, one of two things will happen. Either you will end up binging or you will quit and begin to go back to your old habits. It is well known that when you are too restrictive in your diet you will usually binge within a month and potentially gain even more weight.
Supportive Relationships: Being with like minded people who take care of themselves will really help you. If you are with peers who are overweight and have no motivation to get in shape you will probably do the same. We tend to mirror those we associate with. So if this is your situation, why not look to broaden your horizons and meet new and interesting people. You could join a gym, or a local meet up group that does walking, hiking, swimming, dance, etc. This will change your outlook on yourself. Before you know it, you will incorporate new and healthy habits into your own life and be on your way to successful weight loss.
Eliminate Junk Foods: Go through your kitchen and eliminate all of the unhealthy junk foods and processed foods you have around. You will benefit yourself and your family by doing so. If you have easy access to junk foods, the odds are you will eat it. Anytime you feel rushed or upset about something you will reach out to these types of foods. Focus instead on filling your pantry with healthy, wholesome foods. Keep snacks such as fresh fruit and no sugar yogurts in your home.
Water: Water is very important to your good health. You need to stay hydrated. If it is hard for you to drink water, add fresh lemon or lime. Try drinking 4 to 6 glasses per day of water. Drinking water is helpful to weight loss because it keeps you feeling full. An easy way to get your water intake is to bring a few bottles with you to work to have readily available to you. This will lessen the temptation to consume soda or fruit juices that are high in calories and filled with sugar. Remember, whenever beginning any dietary or lifestyle changes, always consult with a medical professional, particularly if you are taking prescription drugs or suffer from any disease or ailment.
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For Some A Weight Loss Patch Is A Good Option

The market for weight loss products exploded in the 1990s and growth has not let up since. As the epidemic of obesity has grown, so to has the research showing that obesity contributes to many of the most common chronic diseases. It is no wonder that the more people look for ways to be healthy, the more options are made available. The problem is many of these options are potentially risky or outright dangerous to the individual's health. The weight loss patch is neither of these, as it safely provides a form of appetite suppression known by physicians for thousands of years.
Not a Drug, Not a Surgery, Not Another Fad Diet
Bariatric surgeries have been proven effective for weight loss in most cases, but these results rely on the patient following a strict protocol and trustworthy doctors. Horror stories in the news about deaths caused by malpractice and weight loss profiteering have undermined the trust many have for doctors. So too, drugs have proven a viable option for some people, but these are almost always based on artificial stimulation of the metabolic rate, and this is dangerous over the long run. 
If even 10 percent of fad diets worked, it is unlikely anyone would be reading this. If you have tried one or more of these options, or are just plain afraid to after knowing the risks, it makes sense to look at a new option based on a very old idea of how the body works. The weight loss patch is a non-transdermal method of reducing hunger, so that a healthy and safe diet plan can be used with greater success.
How Does the Weight Loss Patch Work?
People are accustomed to patches being used to deliver medicine, but this type is non-transdermal meaning nothing is transferred through the skin. Instead, it provides stimulation to an acupressure point identified in Traditional Chinese Medicine over a thousand years ago.  
The Spleen 6 point (SP6), or Three Yin Intersection, is located three finger-widths up from the top of the inner ankle bone. Because it is a crossing point of the kidney, liver and spleen meridians, it has been used extensively by Chinese physicians to treat emotional and digestive disorders. The spleen meridian represents the yin energy of the stomach, and it is helpful for addressing stomach deficiency. It lies on the liver meridian, which is the focal point of mood changes that accompany hunger. 
Why Not Just Use Acupuncture?
Seeing an acupuncturist regularly may be a good fit for some people, though it is important to realize that the greater stimulation provided by a needle will have to be repeated over many visits to be effective. The weight loss patch that stimulates SP6 will do the same at a far lower cost, helping to suppress appetite, emotional eating, and digestive problems that may be resulting in poor absorption of essential micro-nutrients.  
A diet plan is still a necessary tool in the battle to lose weight, but this battle will be more successful with the help of the weight loss patch.
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Are You Searching for the Best Way to Lose Weight Fast

This article is going to guide you and show you simple step by step strategies that you can implement to start seeing the weight loss results that you deserve. It is not an easy task to reduce weight, if it were, then we would all be as thin as we want. However, it is not impossible to achieve the weight loss goals that you desire. Let's get started with the best way to lose weight fast tips that work.
The best way to lose weight fast I know to work is eating a healthy nutrition plan daily and exercising regularly, this way, your body will burn more calories than you consume hence reducing body fat. To achieve this is easy, actually, there is no rocket science involved when it comes to losing weight.
When I started with my diet plan, I constantly feared that my genetic orientation, age and perhaps gender would fail me, fortunately, I stuck with it and lost 50lbs in one month, the healthy way.
The first thing you need to do is simply eliminate all the foods that are keeping you fat, this can be junk foods or fast foods that you like to munch on like cookies, french fries and fast foods. You daily fat intake should be 35% less if your total calorie intake. The rest should be healthy carbs and proteins which will keep you feeling fuller for a longer period of time.
The best way to lose weight fast that worked for me is buying my foods in small quantities and ensuring I only stock up for a week. This way I would ensure I get all the supplies for my week's eating plan so that I don't have to make unnecessary trips to the supermarket. Avoid temptations by stocking up for a week with healthy foods and ensure you don't keep any junk foods around. If you don't have junk, you will be less likely to crave for junk or to eat junk foods.
Maintain a healthy eating lifestyle by eating small portions every day, this is the best way to lose weight fast that works time and time again as you will not feel hungry and your body will build up metabolism and increase your energy levels. Eating this way will keep you from snacking mindlessly or craving for foods high in calories.
It is important to mention here that the best way to lose weight fast is by paying attention to the foods you eat, this means also paying attention to the calories you sip on. The drinks you take can quickly increase your body fat, avoid them and drink plenty of zero calorie water instead.
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Enzymes and Their Role in Weight Loss Metabolism

Quite contrary to the misconception, obesity is not really a result of overeating. Cutting down on the amount of food you eat does not necessarily show you weight loss. You will never put on extra weight if you are able to digest the food you eat every day. So where do we fall short? Why do we find it difficult to digest food and enjoy a normal rate of Metabolism?
Unlike in the past we depend heavily on processed food nowadays. Be it vegetables, meat or fruits, most of the food we eat come with preservatives and additives that help in preserving them and keeping them fresh artificially. Processed food lacks some of the most important qualities that raw vegetables and fruits offered us - enzymes.
Our body systems depend heavily on enzymes. Such enzymes help us digest food, enhance metabolism and trigger a number of processes in our body. It is because of these reasons that raw fruits and vegetables have always been mentioned in weight loss diets. Eating green and fresh vegetables help with providing your body with the nutrients and minerals it requires to function successfully. Organic fruits and vegetables are a great option to go for as well.
Some Essential Enzymes
There are a variety of enzymes that you can check out. Starting with the most common digestive enzymes to protease and probiotics, all play a vital role in our lives. Health experts suggest that there are around 18 varieties of enzymes that help us digest food. Missing out on these essential elements will surely show you digestive problems.
Probiotics, on the other hand, are a collection of useful bacteria that help our body perform a set of different functions. Although probiotics are bacteria, they have been considered as friendly by health experts. The greatest threat to probiotics has been the antibiotics we consume to cure some of our illnesses. Antibiotics not only kill the harmful bacteria in our body to cure diseases but they even get rid of the friendly and essential probiotics that actually help us.
Protease is another variety of enzymes that are required by our body. Protease helps us combat various disorders and inflammations, help with detoxifying our system and heals our body. Protease also plays an important role in maintaining the right hormonal balance. However our irregular lifestyle and improper food habits make it difficult for our body to obtain the right amount of protease that it requires every day - resulting in a number of disorders and health issues.
Our lifestyle and work makes it very tough for us to maintain the perfect food habits. Metabolism is bound to suffer and it becomes tough to fight obesity. Health supplements are a great alternative to work around these shortfalls and provide our body with the right level of enzymes. Natural health supplements are not synthetic chemicals and therefore do not show harmful side effects for your body.
Unlike weight loss steroids, these products are composed of naturally occurring elements which provide our body with the essential enzymes to help us digest food, improve the rate of metabolism and fight the various disorders and inflammations. In the end, a complete and planned diet is the best way to fight obesity and stay fit, not strong steroids and weight loss pills!
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A Weight Loss Plan That Can Help You to Lose Weight!

A weight loss plan that can help you to lose weight must involve a daily diet that promotes good overall health. Body weight issues must be considered in the context of one's overall health.
An effective weight loss plan must focus on healing the unhealthy glands and hormones of the endocrine system. These glands and hormones are directly involved in regulating metabolism. The endocrine system is responsible for determining whether your body burns or stores fat. To lose weight, the glands and hormones of this important system must be in a healthy state. Body weight and body shape are indicators of how healthy this system is.
Learning how to trigger the six fat burning hormones into action on an ongoing basis is the secret to successful weight management. When your body naturally burns fat, you will lose inches and you will also lose weight as a result of this natural fat burning process.
There is mounting scientific evidence that supports the fact many of the popular foods that we eat cause obesity and disease. In order to have an effective weight loss plan, most of these very popular foods must be eliminated from the daily diet. Obesity can be prevented and treated by adopting a weight loss plan that replaces fat making foods with fat burning foods. Foods that encourage your body to burn fat will help you to easily lose weight while at the same time restoring your endocrine system to a healthier state. An effective weight loss plan built around fat burning foods is key to your efforts to lose weight and to keep those unwanted pounds off forever.
The best weight loss plan that can and will help you to lose weight focuses on the following core principles:
1. Avoid refined high glycemic load carbohydrates, such as sugar and concentrated sweeteners, refined flours, refined rice, breads and anything made from refined flour. Eliminating these foods is key to an effective weight loss plan.
2. Eat whole foods that are natural and fresh. Avoid man-made processed food like substances including fast, junk, and canned foods.
3. Eat non-starchy vegetables and fresh fruits as your main source of carbohydrate.....cruciferous vegetables such as broccoli, cauliflower, asparagus, cabbage, brussel sprouts, bok choy and kale are excellent, nutritionally rich sources of the right type of carbohydrate as well as many other beneficial nutrients.
4. Consume moderate amounts of nutritious carbohydrate dense foods in your daily diet.
5. Avoid soft drinks, fruit juices, alcohol, and other highly processed, sugar laden drinks.
6. Eliminate omega-6-rich vegetable oils from your diet, use cold pressed extra virgin olive oil instead.
7. Enrich your diet with omega-3 fats as part of you weight loss plan.
8. Avoid trans fatty acids which are found in deep-fried foods, margarine, and foods that contain partially hydrogenated oils.
9. Eat some protein at every meal and snack.
When the above are incorporated into a weight loss plan, you can lose weight naturally by helping your body to do what it is designed to do...burn fat!
Exercise should also be a part of your weight loss plan. To lose weight it is not necessary to over do it with exercise. A moderate exercise program and eating the right types of foods form the foundation of an effective weight loss plan
Hi, my name is R. F. McCarthy, a healthy weight loss plan is the key to losing and maintaining your desired body weight long term. A healthy body weight is key to your overall health, well-being, and happiness.
A total knee replacement and a diagnosis of being a borderline diabetic caused me to make a more serious commitment related to long-term personal weight management.
If you have been struggling with a weight issue and you are not happy with the results that you have thus far achieved click here to learn more about how to lose weight naturally and how to keep it off forever.
Wishing you All the Best in Health, Happiness, and your Weight Loss endeavors.
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