Most people who find it really difficult to lose weight often shoot themselves in the foot when it comes to the execution of their fitness plans. The reason? Confusion due to unnecessary complexity. For the average person looking to shed some excess pounds, counting calories, keeping food diaries and so on is just too much of a hassle to keep up with, and in the end they’d rather do away with the dieting books and constant obsession with what they have ingested than the fat they initially wanted to lose.
For a beginner to the body recomposition game, you should set some very basic guidelines to begin with. Specialised diets are for specialised trainees. This will help you wade through all the traps complexity has set for you, and give you something to hold on to. The effectiveness of such diets are proven by the Atkins Diet, The South Beach Diet and so on – as the ‘rules’ that are to be followed are really quite simple.
Here’s three ways to clean up your diet, no nonsense style:
1) If God didn’t make it, don’t eat it – Don’t consume processed foods. It’s that simple. That means no TV dinners, sugary cereals, soda’s and so on. It isn’t really that difficult a concept to grasp.
What you should eat are things such as lean meats, eggs, vegetables, salads with olive oil and so on. The change you will see with this rule alone will give you the momentum and confidence to keep on track. Once you do start eating this way, you will notice a drastic change in what you consider ‘acceptable’ to eat.
Before, you wouldn’t have a second thought at picking up a bar of chocolate and munching away. This rule simply fixes that in a way where you don’t have to pull out a pocket sized calorie counting book to look up the item you’re about to eat.
2) Do not consume High Glycemic Index carbohydates – Low carbohydrate diets are the in thing nowadays, but there are carbohydates you can consume that do not affect your blood glucose (and therefore insulin and fat levels) to such a high degree. Fruits for example, are low on the GI scale. It would be wise to have a look at a GI chart and identify foods you eat normally and simply cut out the one’s that have a GI that is unacceptable.
3) Do not engage in a major lifestyle change: Works for some, but doesn’t for many. The slower the pace you go at, the smoother you will ease into it. If you all of a sudden decide to not eat High GI carbohydates, it will be unnecessarily difficult. Don’t make it hard on yourself, ease into it and take it one step at a time.
Friday, June 11, 2010
Tuesday, June 8, 2010
Raw Food Vegan Diet for Weight Loss
The perfect vegan weight loss diet is going to consist of a food combination that is balanced with vegetables, fruits, and nuts, (or other sources of “good fat” which will aid in energy and feeling full). Be weary of vegan weight loss diets which promote heavy use of breads and pasta’s. While these may fall under the definition of a ‘vegetarian diet’, they generally do not promote weight loss, rather this type of vegan weight loss diet can prevent weight loss from happening while actually increasing fat. High glycemic carbs, such as white bread and refined sugar foods should also be avoided. They can stimulate insulin surges and cause people to eat 60 – 70% more calories at the following meal. Again, they may fall under the umbrella of vegetarian but they are far from a real vegan weight loss diet.
A vegan weight loss diet ideally should consist of a large amount of vegetables, a moderate to minimal amount of fruit, and a moderate to minimal amount of vegetarian foods that contain healthy fats such as nuts, avocados, or certain oils like flax seed. The moderate to minimal recommendations all depend on how one personally reacts to fruit sugars and healthy fats. Some individuals do better on a vegan weight loss diet when they cut down a bit on their fruit intake, replacing them with instead with more vegetables.
When including grains and complex carbohydrates, again one should start with moderate to minimal amounts and gauge there vegan weight loss diet progress, and always be careful not to overeat these foods.
Again, the main elements to a successful vegan weight loss diet are high vegetable intake, and moderate to minimal fruits and healthy fats. There are many delicious, satisfying and filling vegan weight loss diet recipes available on the internet that center around these food combining elements.
A vegan weight loss diet ideally should consist of a large amount of vegetables, a moderate to minimal amount of fruit, and a moderate to minimal amount of vegetarian foods that contain healthy fats such as nuts, avocados, or certain oils like flax seed. The moderate to minimal recommendations all depend on how one personally reacts to fruit sugars and healthy fats. Some individuals do better on a vegan weight loss diet when they cut down a bit on their fruit intake, replacing them with instead with more vegetables.
When including grains and complex carbohydrates, again one should start with moderate to minimal amounts and gauge there vegan weight loss diet progress, and always be careful not to overeat these foods.
Again, the main elements to a successful vegan weight loss diet are high vegetable intake, and moderate to minimal fruits and healthy fats. There are many delicious, satisfying and filling vegan weight loss diet recipes available on the internet that center around these food combining elements.
Saturday, June 5, 2010
Everyday Diet for Every Woman to Get a Flat Tummy
That's THE ultimate quest from every woman: "How to get rid of my belly fat and have a flat tummy?"
This thinking is just a myth and is all in the mind. You have to separate truth from myths in order to succeed in your fitness regiment. Know the facts then apply them.
You cannot continue to eat all types of food then end your day with a number of crunches to work off the fatty foods. This is just building fat on top of your muscles.
Some important facts to consider:
1. You can’t lose fat in just one part of your body since it is evenly distributed. Losing the fat must also be even.
2. You can’t crunch your way to a flat stomach without cardio exercises and a proper diet.
3. You will not gain a flat stomach if you have a layer of fat covering your stomach muscles.
4. By doing cardio exercises, you will burn fat all over your body, reducing the fat covering your stomach and enabling your stomach muscles show.
5. Cardio exercises burn more calories than stomach exercises like abdominal muscle w
orkouts and crunches. When you do cardio exercises, your body burns calories, which will result in you losing overall fat, stomach fat included.
6. The key to flattening your tummy is to increase your body’s metabolism so that it can effectively get rid of that excess body fat. A weight loss programme is the key to slimming your mid-section. Remember:
To flatten the tummy, you need to lose the fat covering your stomach muscles. The best way to lose belly fat is by changing your eating habits so your body stores less fat, and doing cardio exercises to burn existing stomach fat. Finish up with the crunches.
Here a few tips
• Exercise all you want but watch what you eat. As long you eat sugar and fat, your belly will stay flabby. Concentrate on eating fresh fruits, vegetables and lean proteins at each meal.
• The general rule is to cut kilos and calories. Stay away from fatty foods, high calorie condiments such as salad dressings, cookies and cakes, and eliminate sugary drinks.
• Beer bellies are not a myth. Avoid or drink alcohol in moderation as it makes you gain weight around your mid-section.. The sugar in alcohol gets stored as fat. If you want to drink beer, limit your consumption to one a day or stick to wine.
• Get your heart-rate up by doing moderate cardio-vascular exercises at least four to five times a week. This works your heart and boosts your metabolism to burn excess fat and calories. Exercises such as swimming, jogging, biking, brisk walking and even walking uphill are good for you.
• Twenty-five good, quality abdominal crunches are better than 100 half done ones. Perform four sets of 20 to 25 solid crunches while resting for about 90 seconds in between sets. Vary the exercises with ball crunches, reverse leg lifts, bicycle cycling, captain’s chair leg raise, full vertical crunch and plunks on elbows and toes. While these exercises won’t help you lose fat around your mid-section, they strengthen and tone your abdominal muscles, which will help amplify the flat stomach look.
• Drink plenty of water as staying well hydrated is the key to overall health. Water plays an added advantage when you are trying to tone up the tummy.
• Another key to burning fat is to keep your blood sugar stable. Eat small meals and healthy snacks on frequent occasions, like every two to three hours.
This thinking is just a myth and is all in the mind. You have to separate truth from myths in order to succeed in your fitness regiment. Know the facts then apply them.
You cannot continue to eat all types of food then end your day with a number of crunches to work off the fatty foods. This is just building fat on top of your muscles.
Some important facts to consider:
1. You can’t lose fat in just one part of your body since it is evenly distributed. Losing the fat must also be even.
2. You can’t crunch your way to a flat stomach without cardio exercises and a proper diet.
3. You will not gain a flat stomach if you have a layer of fat covering your stomach muscles.
4. By doing cardio exercises, you will burn fat all over your body, reducing the fat covering your stomach and enabling your stomach muscles show.
5. Cardio exercises burn more calories than stomach exercises like abdominal muscle w
orkouts and crunches. When you do cardio exercises, your body burns calories, which will result in you losing overall fat, stomach fat included.
6. The key to flattening your tummy is to increase your body’s metabolism so that it can effectively get rid of that excess body fat. A weight loss programme is the key to slimming your mid-section. Remember:
To flatten the tummy, you need to lose the fat covering your stomach muscles. The best way to lose belly fat is by changing your eating habits so your body stores less fat, and doing cardio exercises to burn existing stomach fat. Finish up with the crunches.
Here a few tips
• Exercise all you want but watch what you eat. As long you eat sugar and fat, your belly will stay flabby. Concentrate on eating fresh fruits, vegetables and lean proteins at each meal.
• The general rule is to cut kilos and calories. Stay away from fatty foods, high calorie condiments such as salad dressings, cookies and cakes, and eliminate sugary drinks.
• Beer bellies are not a myth. Avoid or drink alcohol in moderation as it makes you gain weight around your mid-section.. The sugar in alcohol gets stored as fat. If you want to drink beer, limit your consumption to one a day or stick to wine.
• Get your heart-rate up by doing moderate cardio-vascular exercises at least four to five times a week. This works your heart and boosts your metabolism to burn excess fat and calories. Exercises such as swimming, jogging, biking, brisk walking and even walking uphill are good for you.
• Twenty-five good, quality abdominal crunches are better than 100 half done ones. Perform four sets of 20 to 25 solid crunches while resting for about 90 seconds in between sets. Vary the exercises with ball crunches, reverse leg lifts, bicycle cycling, captain’s chair leg raise, full vertical crunch and plunks on elbows and toes. While these exercises won’t help you lose fat around your mid-section, they strengthen and tone your abdominal muscles, which will help amplify the flat stomach look.
• Drink plenty of water as staying well hydrated is the key to overall health. Water plays an added advantage when you are trying to tone up the tummy.
• Another key to burning fat is to keep your blood sugar stable. Eat small meals and healthy snacks on frequent occasions, like every two to three hours.
Tuesday, June 1, 2010
17 No Sweat Ways to Burn Calories and Lose Weight
1. Take vitamin D
Women who were deficient in it lost weight more slowly in a study in the British Journal of Nutrition. Stephen Gullo, a weight-loss expert in New York City and author of "The Thin Commandments" (Rodale), recommends 2,000 milligrams daily.
2. Drink coffee
Studies have found that caffeine increases the rate at which you burn calories, according to Susan B. Roberts, author of "The 'I' Diet" (Workman) and a professor of nutrition and psychiatry at Tufts University in Boston.
3. Sleep more
Getting fewer than four hours of sleep over an extended period of time slows the metabolism. Experts recommend aiming for between seven and nine.
4. Do things by hand
Wash your dishes, vacuum, or cook dinner. "We consider it a luxury to have tasks done for us, but doing some of these for yourself takes considerable energy," says Slayton.
5. Wear a basic pedometer
"Every week, aim to take a few more steps than you did the last week," says Wheelock.
6. Eat lightly and often
"For most people, the body uses up more energy digesting smaller meals every few hours than by eating the same number of calories in two or three sittings," says Chrissy Wellington, a nutritionist at Canyon Ranch in Lenox, Massachusetts.
7. Move briskly
"Walk like you're late for a meeting," says Gunnar Peterson, who trains Jennifer Lopez in Los Angeles.
8. Laugh
"It burns up to 50 calories if you laugh for 10 to 15 minutes per day," says Adelino Da Costa, owner of Punch Fitness Center in New York City.
9. Eat breakfast
"You send your body a signal that you're not starving, so it starts burning fat — even when you're just doing normal activities," says Peterson. He suggests eating scrambled egg whites or oatmeal with fruit.
10. Time yourself
Spend the last five minutes of each hour (set your computer timer) up and moving around, says Kristin McGee, a New York City yoga and Pilates instructor.
11. Fill up on fiber
Low-carb, high-fiber foods take more time to digest than other foods, leaving you feeling fuller longer and less likely to snack, says Gullo. He suggests spinach, broccoli, asparagus, and cauliflower.
12. Go out of your way
At work, take the long way to the restroom — or even go up one flight of stairs.
13. Fidget
You can burn up to 350 more calories a day than someone who remains stationary, according to a study at the Mayo Clinic. The impulse to fidget may be hardwired, but nonfidgeters can imitate it: Tap your feet, pace, or move restlessly in your seat.
14. Stash flats in your bag
"My clients aren't going to slip on sneakers to go home, but there is a happy medium," says Slayton. "You might not run a marathon in ballet slippers, but at least you can move quickly."
15. Don't eat late at night
It can interrupt sleep, according to Wellington, and may induce you to skip breakfast — bad for your metabolism.
16. Straighten up
"Good posture not only makes you look taller and leaner, but it strengthens your abdominal muscles," says Brooklyn Decker, the model on the cover of this year's Sports Illustrated swimsuit issue.
17. Drink more
Dehydrated people experience a drop in their metabolic rate. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. The goal: eight cups a day.
Women who were deficient in it lost weight more slowly in a study in the British Journal of Nutrition. Stephen Gullo, a weight-loss expert in New York City and author of "The Thin Commandments" (Rodale), recommends 2,000 milligrams daily.
2. Drink coffee
Studies have found that caffeine increases the rate at which you burn calories, according to Susan B. Roberts, author of "The 'I' Diet" (Workman) and a professor of nutrition and psychiatry at Tufts University in Boston.
3. Sleep more
Getting fewer than four hours of sleep over an extended period of time slows the metabolism. Experts recommend aiming for between seven and nine.
4. Do things by hand
Wash your dishes, vacuum, or cook dinner. "We consider it a luxury to have tasks done for us, but doing some of these for yourself takes considerable energy," says Slayton.
5. Wear a basic pedometer
"Every week, aim to take a few more steps than you did the last week," says Wheelock.
6. Eat lightly and often
"For most people, the body uses up more energy digesting smaller meals every few hours than by eating the same number of calories in two or three sittings," says Chrissy Wellington, a nutritionist at Canyon Ranch in Lenox, Massachusetts.
7. Move briskly
"Walk like you're late for a meeting," says Gunnar Peterson, who trains Jennifer Lopez in Los Angeles.
8. Laugh
"It burns up to 50 calories if you laugh for 10 to 15 minutes per day," says Adelino Da Costa, owner of Punch Fitness Center in New York City.
9. Eat breakfast
"You send your body a signal that you're not starving, so it starts burning fat — even when you're just doing normal activities," says Peterson. He suggests eating scrambled egg whites or oatmeal with fruit.
10. Time yourself
Spend the last five minutes of each hour (set your computer timer) up and moving around, says Kristin McGee, a New York City yoga and Pilates instructor.
11. Fill up on fiber
Low-carb, high-fiber foods take more time to digest than other foods, leaving you feeling fuller longer and less likely to snack, says Gullo. He suggests spinach, broccoli, asparagus, and cauliflower.
12. Go out of your way
At work, take the long way to the restroom — or even go up one flight of stairs.
13. Fidget
You can burn up to 350 more calories a day than someone who remains stationary, according to a study at the Mayo Clinic. The impulse to fidget may be hardwired, but nonfidgeters can imitate it: Tap your feet, pace, or move restlessly in your seat.
14. Stash flats in your bag
"My clients aren't going to slip on sneakers to go home, but there is a happy medium," says Slayton. "You might not run a marathon in ballet slippers, but at least you can move quickly."
15. Don't eat late at night
It can interrupt sleep, according to Wellington, and may induce you to skip breakfast — bad for your metabolism.
16. Straighten up
"Good posture not only makes you look taller and leaner, but it strengthens your abdominal muscles," says Brooklyn Decker, the model on the cover of this year's Sports Illustrated swimsuit issue.
17. Drink more
Dehydrated people experience a drop in their metabolic rate. Drinking water throughout the day caused metabolic rates to increase by about 30 percent in a German study. The goal: eight cups a day.
Monday, May 24, 2010
5 Major Eating Mistakes Busted
By Holly McCord, RD, with Gloria McVeigh, Prevention
Ever get the guilty feeling that you're being watched as you toss the double fudge brownie mix into your grocery cart? Well, you are!
We checked with some of the top US nutrition experts, who admitted they secretly spy on the rest of us as we make real-world choices in restaurants and grocery stores. Here are their top five gripes.
1. We can't tell the good fats from the bad ones.
"Most people still don't get that some fats are actually good for you," says Alice Lichtenstein, DSc, an American Heart Association spokesperson. "You want to avoid saturated and trans fats, but you need more monounsaturated and polyunsaturated fats. Good sources are fish, nuts, avocados, and soybean and canola oils."
Smarter: Fit in good fats. "If you keep track of total calories, you don't have to worry about how much fat you eat, just what kind," explains Dr. Lichtenstein. Grandpa Po's Slightly Spicy Nutra Nuts use only canola oil (160 cal, 10 g fat, 1 g sat. fat, 2 g fiber, 60 mg sodium); at healthy food supermarkets.
2. We supersize to save money.
"People think that supersizing a restaurant meal is a money saver, but it's not a health bargain if it has way too many calories," says Karen Weber Cullen, DPH, RD, research nutritionist at Baylor College of Medicine in Houston.
Smarter: Judge with your palm, not your purse. A serving size is about what fits into the palm of your hand (larger for men than women, smaller for children). For most meals, pick one protein, one starch, one veggie, and one fruit based on the serving that will fit into your palm.
3. We think anything liquid has no calories.
"What freaks me out is the amount of sugared soda and juice we drink," says Judith Stern, ScD, RD, professor of nutrition and internal medicine at the University of California, Davis. "I'd like to see all the sugared drinks sent out into space, where they could orbit the Earth forever." Sugared drinks balloon your calorie intake and squeeze out more nutritious foods.
Smarter: Try a cup of tea. Available in myriad varieties, the calorie-free brew promotes heart health, staves off several types of cancer, strengthens bones and teeth, and protects the skin.
4. We don't know how "hungry" really feels.
"If you don't know when you're hungry, you don't know when you're full, so you won't know when to stop eating," says Elisabetta Politi, RD, nutrition manager of the Duke University Diet & Fitness Center in Durham, NC.
Smarter: Tune in with mindful eating. Here's how.
1. Before you eat, relax, and rate your hunger from 1 (hungriest) to 7 (fullest).
2. Eat slowly, pausing often to rate how your hunger changes.
3. When finished, rate yourself one more time. Try to stay between 2 1/2 and 5 1/2: not too ravenous when you start and not completely full when you stop.
5. We have a microwave addiction.
Many women come home from work and pop a frozen entrée into the microwave. "Eating too many heavily processed foods can leave you short on fiber and antioxidants such as vitamin C," explains Jo Ann Hattner, RD, clinical dietitian at Stanford University Medical Center.
Smarter: Complement a frozen entrée with a green salad, a 100 percent whole wheat roll, and fruit for dessert. Stock up on the freshest fruit for maximum flavor.
Ever get the guilty feeling that you're being watched as you toss the double fudge brownie mix into your grocery cart? Well, you are!
We checked with some of the top US nutrition experts, who admitted they secretly spy on the rest of us as we make real-world choices in restaurants and grocery stores. Here are their top five gripes.
1. We can't tell the good fats from the bad ones.
"Most people still don't get that some fats are actually good for you," says Alice Lichtenstein, DSc, an American Heart Association spokesperson. "You want to avoid saturated and trans fats, but you need more monounsaturated and polyunsaturated fats. Good sources are fish, nuts, avocados, and soybean and canola oils."
Smarter: Fit in good fats. "If you keep track of total calories, you don't have to worry about how much fat you eat, just what kind," explains Dr. Lichtenstein. Grandpa Po's Slightly Spicy Nutra Nuts use only canola oil (160 cal, 10 g fat, 1 g sat. fat, 2 g fiber, 60 mg sodium); at healthy food supermarkets.
2. We supersize to save money.
"People think that supersizing a restaurant meal is a money saver, but it's not a health bargain if it has way too many calories," says Karen Weber Cullen, DPH, RD, research nutritionist at Baylor College of Medicine in Houston.
Smarter: Judge with your palm, not your purse. A serving size is about what fits into the palm of your hand (larger for men than women, smaller for children). For most meals, pick one protein, one starch, one veggie, and one fruit based on the serving that will fit into your palm.
3. We think anything liquid has no calories.
"What freaks me out is the amount of sugared soda and juice we drink," says Judith Stern, ScD, RD, professor of nutrition and internal medicine at the University of California, Davis. "I'd like to see all the sugared drinks sent out into space, where they could orbit the Earth forever." Sugared drinks balloon your calorie intake and squeeze out more nutritious foods.
Smarter: Try a cup of tea. Available in myriad varieties, the calorie-free brew promotes heart health, staves off several types of cancer, strengthens bones and teeth, and protects the skin.
4. We don't know how "hungry" really feels.
"If you don't know when you're hungry, you don't know when you're full, so you won't know when to stop eating," says Elisabetta Politi, RD, nutrition manager of the Duke University Diet & Fitness Center in Durham, NC.
Smarter: Tune in with mindful eating. Here's how.
1. Before you eat, relax, and rate your hunger from 1 (hungriest) to 7 (fullest).
2. Eat slowly, pausing often to rate how your hunger changes.
3. When finished, rate yourself one more time. Try to stay between 2 1/2 and 5 1/2: not too ravenous when you start and not completely full when you stop.
5. We have a microwave addiction.
Many women come home from work and pop a frozen entrée into the microwave. "Eating too many heavily processed foods can leave you short on fiber and antioxidants such as vitamin C," explains Jo Ann Hattner, RD, clinical dietitian at Stanford University Medical Center.
Smarter: Complement a frozen entrée with a green salad, a 100 percent whole wheat roll, and fruit for dessert. Stock up on the freshest fruit for maximum flavor.
Saturday, May 22, 2010
10 Quick Tips To Drop Body Fat Fast
Getting in shape and cutting fat can be difficult if you're constantly going from one diet fad to another. Here is a list of 10 tips that will help you get started in the area of quick fat loss. You can use these tips in figuring out if any diet or quick fat loss plan is a good program or not. Regardless of what diet plan you are currently on these tips will only help accelerate your fat loss even more.
10 tips to quick fat loss
1. Stop eating just 3 large meals a day. Beginning today, eat 5-6 small meals daily. You'll be eating more often but not necessarily more. Eating 5-6 times a day will keep your metabolism revved up, which causes your body to burn more fat. Make sure that your meals are not loaded with simple carbs instead go with whole grain foods.
2. Drink less soda and more water. You will see immediate results by simply trashing the sugary soft drinks in favor of water.
3. Slow down your eating. Research shows that the longer you take to chew your food the less food you will consume. In addition by slowing down your eating, your stomach will have enough time to send signals to your brain telling it that it's full.
4. Get involved in some sort of low impact activity. Try walking around your neigborhood for 15-20 minutes. Any exercise is better than nothing so try doing a brisk walk around the block.
5.Stop eating out instead cook your meals at home. In the long run you'll save money and control your portion size. I know it's easy to order fast food everyday but trust me it's doing more harm than good.
6. Stay away from sugary foods. That includes candy, soda or anything from a bag or box. If you didn't know it or not sugar will add weight to your frame even if the label reads fat free.
7. Try green tea for fat loss. Research shows that Green tea has antioxidants, which stimulates weight loss.
8. Eat fiber rich foods. Shop for foods that are high in fiber (whole wheat bread, potato, nuts, grain) you'll feel satisfied longer.
9. Don't go heavy on the dressing instead go light. Dressing, sauces and other condiments should be limited because of the carbs, sugar and fats.
10. Shed the pounds and keep it off permanently. A staggering amount of people who have experienced weight loss gain it back plus more. It is important to not let up on your diet. Watch what you eat and don't fall back into your old habits or you can quickly gain the weight back that you worked so hard to lose.
10 tips to quick fat loss
1. Stop eating just 3 large meals a day. Beginning today, eat 5-6 small meals daily. You'll be eating more often but not necessarily more. Eating 5-6 times a day will keep your metabolism revved up, which causes your body to burn more fat. Make sure that your meals are not loaded with simple carbs instead go with whole grain foods.
2. Drink less soda and more water. You will see immediate results by simply trashing the sugary soft drinks in favor of water.
3. Slow down your eating. Research shows that the longer you take to chew your food the less food you will consume. In addition by slowing down your eating, your stomach will have enough time to send signals to your brain telling it that it's full.
4. Get involved in some sort of low impact activity. Try walking around your neigborhood for 15-20 minutes. Any exercise is better than nothing so try doing a brisk walk around the block.
5.Stop eating out instead cook your meals at home. In the long run you'll save money and control your portion size. I know it's easy to order fast food everyday but trust me it's doing more harm than good.
6. Stay away from sugary foods. That includes candy, soda or anything from a bag or box. If you didn't know it or not sugar will add weight to your frame even if the label reads fat free.
7. Try green tea for fat loss. Research shows that Green tea has antioxidants, which stimulates weight loss.
8. Eat fiber rich foods. Shop for foods that are high in fiber (whole wheat bread, potato, nuts, grain) you'll feel satisfied longer.
9. Don't go heavy on the dressing instead go light. Dressing, sauces and other condiments should be limited because of the carbs, sugar and fats.
10. Shed the pounds and keep it off permanently. A staggering amount of people who have experienced weight loss gain it back plus more. It is important to not let up on your diet. Watch what you eat and don't fall back into your old habits or you can quickly gain the weight back that you worked so hard to lose.
Sunday, May 16, 2010
Diet is a Four-Letter Word
Now's the time of year when some people start thinking about diets again. Diet plans and programs are enticing people with spring/summer savings and incentives such as free registration, discounts and weight loss prizes.
Diets are big business in the United States, with an estimated $40 billion annually spent on weight loss programs and products.
The problem with diet is that most people stop dieting when they hit their goal weight. As a result, many people gain all the weight back.
Most people can lose weight if they stick to a diet. But I support a strategy more permanent than a quick fix.
A diet is something you go on and you go off of. You should make positive lifestyle changes that don't end.
Diets are big business in the United States, with an estimated $40 billion annually spent on weight loss programs and products.
The problem with diet is that most people stop dieting when they hit their goal weight. As a result, many people gain all the weight back.
Most people can lose weight if they stick to a diet. But I support a strategy more permanent than a quick fix.
A diet is something you go on and you go off of. You should make positive lifestyle changes that don't end.
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