How to control your desire for food?

When I get questions from readers I often see them explain that there are certain foods which they are their ‘weaknesses’. These foods are never in the category of vegetables and are more likely to be sweets or takeaways. Moreover, giving up those ‘weaknesses’ is what most people find as ‘the hardest thing to do’. Sometimes it is not certain foods the issue. Is food in general, and some people will describe being hungry all the time and can’t stop

Embarking on a weight loss diet most of the time means restricting or minimising sweets, sugars, junk food, takeaways and so on along with restricting calories and often the amount of food consumed. So how do you control the desire for certain foods if it is ‘the hardest thing to do’?

This article will look at what makes us crave or desire certain foods and food in general and will suggest weight loss tips in controlling the desire for food.

Tip1. I will start the article with the first tip which is read this article. This may sound vain; however I will just say knowledge is power. If you know why you are hungry then you will be more able to deal and control your desire for food. How can you follow some tips if you don’t know why or what is going on?

So to move on, what is going on?

Eating yourself happy

In nature’s terms, hunger is one of the ways for the body letting us know that it needs fuel. However, hunger for the modern human is a lot more complicated than the simple ‘run out of fuel’ terms.

One area in which research has looked at is emotional eating. In emotional eating hunger is not just a fuel signal but is influenced by our emotions.

If we say: ‘Those who have got ‘comfort’ foods for the hard times’ to put their hands up; and ‘those who at some point have said lets go out (or cook) for a nice meal to celebrate’ to put their hands up. I think just about everybody would put their hands up. Emotional eating takes place whether we are happy or sad and it can be connected with getting a ‘good feeling’ or in other words eating yourself happy. If we are sad we can comfort eat to feel better, if we are happy we comfort eat to sustain the good feeling.

Emotional v physical hunger

Physical hunger is considered to start slowly and gradually and is often accompanied by physical symptoms such as headache, weakness, sickness, fatigue, stomach growling etc. The more we delay eating the stronger/or worst hunger and its symptom will become. When physically hungry we do not carve for a specific food but anything will do.

Emotional hunger is considered to start suddenly and people do crave a specific food. In simple words nothing else will do but only that food to satisfy the craving.

The results

The after effect of emotional eating usually has the opposite result from getting a good feeling. Studies do suggest that people don’t actually feel better after comfort eating. They can feel content while eating that specific food but feel bad or guilty afterwards.

This tends to create a cycle in which people emotionally eat to feel better, they feel bad or guilty afterwards so they eat more or eat comfort foods to feel better, they may put on weight and may feel low or unhappy so they comfort eat…..and so on.

Tip 2. Break the cycle of emotional eating.

First recognise if it is emotional hunger or not. Ask yourself: ‘Do I crave a specific food?’ ‘Do I have any other physical symptoms such as stomach growling, fatigue, feeling like I will faint etc?’ ‘If I have a glass of water will it stop my hunger?’

Second keep a food and drinks diary for a week. Include how you feel before eating the food and after. This will help recognise which foods you are most likely to have or crave in combination to which feelings you have and then see how you feel after. Better, worst, unhappy and so on.

Third once you know which feelings are connected with which foods you can start by replacing these associations. For example you crave chocolate when you feel depressed, instead of having chocolate find a different food like fruit or a different pleasurable activity like have a nice bath for when you crave chocolate and feel sad.

Make a list of activities you enjoy and place it on the fridge and have it in your bag. When you get ‘emotional’ cravings look at your list.

Fourth if you can’t beat the craving have a small portion of the food you want. For example, have little bags of small portions of chocolate and have only one small portion.

Fifth if you have an ‘emotional’ craving do something else for 5-10min. Clean the house, go for a walk, phone a friend. Is the craving still there after 5-10min? If you take your mind off a specific thing you may forget about it.

Sugar-insulin hunger

In simple terms carbohydrates are sugars. When eating foods high in carbohydrate content the insulin (hormone which helps absorb sugar from the blood) blood levels rise sharply. Once blood sugar levels have fallen then insulin falls sharply as well. The result is to feel hungry and usually crave carbohydrate based foods. Often enough people who are on high carbohydrate diets will describe as ‘if I don’t eat I will drop’ and can feel irritable. So what happens? They usually eat more carbohydrates.

A lot of the weight loss diets suggest a higher protein – lower carbohydrate intake. If the body is used to a high carbohydrate diet when changing to a higher protein intake and decreasing carbs, the body is not used to it and it will crave for carbs. Although some changes will take place from the 1^st day of changing a diet, it takes approximately 2 weeks for the body to fully adapt. Those 2 weeks can be the hardest to stick with as you can feel tired, crave sugar, and feel irritable.

Tip 3. Be prepared and persevere. Easier said than done, but if you know what to expect you can be more prepared about it and if more prepared then you are more likely to deal better with it.

Tip 4. Eat a protein based breakfast. It will make you feel full for longer and it will help break the sugar – insulin cycle. Cereal is a very common breakfast and high in sugars. If you have a bowl of carbs (simple most of the time) you are setting yourself in for the sugar crave from the beginning of the day.

Tip 5. Opt for complex carbs instead of simple carbs. Studies suggest that foods which have a low Glycemic Load (GL) tend to slow the insulin release in the blood. Eating foods with low glycemic load (GL= Glycemic Index x g total carbohydrate) could promote satiety and thus result in a reduction in energy consumption and weight loss.

Tip 6. Add some vinegar in your food. Some studies indicate that vinegar ingested with food, can promote satiety (make you feel full) and also decrease the glucose response (amount of insulin in the blood in response to eating the food). However, do not start drinking vinegar as if it was water as it can have health complications if over-consumed.

Learned to be hungry

Well we can actually learn to eat more or eat the wrong kind of foods. Maybe that doesn’t come to some people as a surprise; however, these learned behaviours can start as early as birth (if not even pre-birth). For example, research suggests that infants who are being over-fed from birth tend to eat more and have difficulty in controlling their appetite when they grow older.

So maybe you do crave food more because your body has simple learned to eat more. Does that mean that you are doomed? No; the ‘I blame my mother’ is just the easy way out. It is very hard to break habits and/or behaviours which are adopted since birth. However, the body can be conditioned and re-learn behaviours.

Tip 7. As with emotional eating it is about breaking a cycle. Re-associate food with other activities or with healthier foods. If you are trying to follow a weight loss diet and still feel very hungry then try having fruit or vegetables such as carrot sticks. Tips here are in similar fashion with all of the above. Higher protein can make you feel full for longer and it tends to have less calories per gram than high in carbohydrates foods (pasta, bread, pastries etc) and junk foods.

Tip 8. Always consult a medical professional before making any changes to your diet especially if there are pre-existing health complaints or if you have any concerns.

Sometimes uncontrollable hunger or food cravings could be due to hormonal imbalances, diseases, and/or could be a sign of a more serious health issue. It is always best to speak to a medical professional first.

Author: Hara Hagikalfa

How to get rid of the extra weight quickly

You probably often follow a weight loss program to lose a few pounds just to drop your belly. The fact that you do not fit in your pants and that your shoes gets tight may not be due to an increase in fat or weight, but due to swelling or fluid retention caused by the consumption of certain foods that cause those symptoms. If, therefore, the scale shows you a few pounds over your normal weight, without eating more, you can easily get rid of the extra weight without having to cut calories and fat by following the simple weight loss tips below.

Avoid foods that ‘inflate’ you

Some foods may make your tummy appear twice as big than it is in reality within a few hours after consumption. Therefore, if you plan to go to the beach, make sure at least one day prior to avoid the consumption of foods that usually cause severe inflation to most people.

These foods  are:

Lentils, beans, chickpeas.
Asparagus,  broccoli, cauliflower, cucumbers, leeks, peppers, onions, peas, potatoes
Bananas, melon, oranges, pears, plums.
Carbonated drinks, beer, fruit juices
Products from wheat bran and whole milling
Many sugar substitutes, eg fructose, aspartame, etc.
Milk, soft cheese, ice cream.

Remember: Some of the foods such as legumes, fruits, vegetables and milk, are highly nutritious and are necessary for the proper functioning of the body, so it should not be missing from your diet. We only recommend avoiding them for some days so that you avoid the inflation they may cause you.

Eat every 4 hours

The stomach should not be left empty for several hours. The omission of meals leads to extreme hunger, and thus to greater food consumption, resulting in sudden stomach inflation. According to specialists, even the aroma of food causes a secretion of hydrochloric acid in the stomach, so if it is empty, this inflames and exacerbates the inflation. You do not need to consume large quantities of food. Two toasted bread or a fruit between meals is enough.

Do not swallow air along with food

When you eat too quickly, you often swallow air, leading to various stomach disorders such as heartburn, bloating and constipation. Stop, then to eat quickly and stressful so as not to hinder the normal functioning of the intestines.

Immediate solutions to ‘deflate’ the stomach

If you wake up with swollen belly and want to get rid of this immediately, a hot drink before anything else can help you. One drink, even from aloe Vera is ideal for your situation, and has slightly laxative properties.

During the day, a good drink to soothe the stomach is chamomile, and furthermore, has a slightly diuretic effect.

Abstaining from carbohydrates, the day you are inflated and 2-3 days after it is good to calm your digestive system.

Separate carbohydrates from protein. This combination makes it more difficult to digest, thus worsening the situation when you are already inflated. Do not eat, therefore, macaroni with minced meat or chicken with potatoes or rice with meat (this, of course, applies only when you are inflated)

Use in your salad apple cider vinegar instead of regular vinegar. It directly helps the blow-out.

Chew your food well and slowly

Do not swallow your food without chewing it first. The food enters the stomach first, where it continues to decay, and then it goes to the intestine. But when the mouthful to swallow is large, it is hard for the breakdown by the stomach. And when larger pieces pass through the intestine, the more food they find the «good micro organisms» gut, resulting in the production of methane, i.e. gases and stomach inflation.

Tip: It is very important to go to the toilet at least once a day. Therefore, do not forget to eat salad at every meal and snack nuts for intermediates.

Reduce the consumption of salt

The consumption of large quantities of salt, because it contains sodium, is causing fluid retention and swelling particularly in the abdomen and legs. Therefore, reduce the salt in cooking and replace it with more lemon juice, oregano and other spices to relish the food. Avoid also the large consumption of food rich in sodium, such as sausages, dry cheeses, salted or smoked fish, sauces, preserves, biscuits, salt, etc. Especially women who have problems with their cycle should reduce the salt in their diet, at least one week before their period.

Drink more water

Many people believe that drinking water inflates you more. But it is wrong. Water may make the stomach inflate for a while, but very quickly is deflated. The body is a large water saver. Therefore, if it is given little water it tends to hold more than it already has, so you end up with fluid retention. Even if this sounds strange, drinking more water can fight fluid retention. The water increases diuresis and helps to balance body fluids and the elimination of extra sodium from the kidneys.

Eat foods with diuretic action

If you increase diuresis this will significantly reduce the fluid retention and will help you get rid of the «inflation». To do this, eat cherries, pineapple, watermelon (98% water), strawberry, loquat, and aromatic vegetables (rocket, lettuce, parsley, celery).

Prefer proteins

Proteins help combat the swelling and bending. Foods rich in protein are fish, chicken, egg, meat etc.

Use cinnamon, dill or rosemary in your food

The aromatic oils of cinnamon can help you relax in the blow-out, while the dill and rosemary improves digestion and reduces bloating.

Exercise on a daily basis

If the problem of inflation focuses more on the legs, then this may indicate poor blood circulation, which means that you do not walk enough. Exercise in this case and especially walking is a very good solution to fight inflation in the legs.

Less stress, less inflation

The experts agree that stress hits the stomach. In times of intense stress you may experience gastrointestinal disturbances or worsen existing ones. It is highly likely therefore that you do not swell due to dietary habits, but due to severe stress. In this case, the solution lies in proper stress management.

The weight loss help provided above can assist you lose the extra weight fast and healthy.

10 weight loss solutions

People have always the desire for a fast and healthy weight loss. There are numerous weight loss solutions available that promise rapid weight loss. This article outlines the main features and benefits of the 10 most famous diets and also provides weight loss tips for each of the weight loss solutions.  In particular :

The Long life diet
The Atkins Diet
Beverly Hills Diet
Hollywood diet
Scarsdale Diet
The Grapefruit Diet
Mediterranean diet
Cabbage soup Diet
Blood Group Diet
Zone Diet

Weight loss solutions #1: The Long life diet

What does a Long life promises: Weight loss of 3-4 kg per month.

Long life diet is based on total milling cereals, legumes, vegetables, raw nuts and natural origin protein instead of animal. Therefore, suggests the restriction on the consumption of meat, poultry and dairy products.

The main characteristics of a Long life diet: Organic products are the first in the list of options.

The Long life diet is based on the philosophy that the raw foods supply the body with natural unprocessed ingredients, while the supply of enzymes fills the body with energy. Instead, the processing of food destroys the enzymes, so they lose their nutritional and energy value. Also, apart from weight loss the long life diet promises better physical and psychological state.

Long life diet sample course

Breakfast: a glass of soymilk
Snack: 1 season fruit
Lunch: 1 portion of legumes with rice and a salad
Afternoon: 1 glass of fresh juice
Evening: One soy burger and season salad

Weight loss tips about long life diet: The consumption of raw foods promotes the health of the organism in general, and supplies the body with more fiber, contributing to good health of the bowel, and heart. However the theory on which this weight loss solution is based, is not 100% correct, as the human body anyway degrades and modifies enzymes and generally all the ingredients of foods.

Weight loss solutions #2: The Atkins Diet

What does the Atkins diet promise:  Weight loss of 8-10 kg per month.

Atkins diet is based in animal foods such as meat, fish, and egg.

Atkins diet main feature: it gives the «green light» to fat consumption.

In everyday table there is a place for meat, egg, and even butter! In addition, two small green salads a day with vegetables low in carbohydrates, such as herbs, courgettes and lettuce. The «fans» of the Atkins weight loss diet argue that the absence of carbohydrates, which are responsible for insulin secretion and thus to store fat, do not allow the body to create fat. Instead, then body can «burn» the existing fat storage.

Atkins diet sample course

Breakfast: 2 eggs (omelette) with 4 slices of bacon
Lunch: 120 gr. tuna (canned), a small salad (e.g. boiled zucchini), feta cheese and 6 olives
Evening: 300 gr. of veal tenderloin with herbs

Weight loss tips about Atkins diet: The Atkins diet became famous quickly from people who were eager to lose weight fast but it was also rejected quickly due to the weight loss results. This is because the increased sodium intake, in combination with reduced intake of dietary fiber, is helping to increase blood pressure. In addition, the exclusion from the weight loss diet foods that are rich in antioxidant ingredients such as legumes, total milling cereals, fruits and vegetables deprives from the organism the natural cancer shield that a balanced diet provides. That is why this weight loss solution diet must not be followed for a long time.

Weight loss solutions #3: Beverly Hills Diet

What does the Beverly Hills diet promises:  Weight loss of 10-12 pounds in 35 days.

Beverly Hills diet is based on: fruits, on starchy foods and butter.

Beverly Hills diet main feature: weakens the body, because it lacks a balanced diet.

This is a diet for 35 days and is divided into stages: the first 10 days you consume only fruit to deoxidise the body. On the 11th day you break the monotony and start eating starchy foods and butter. On the 19th day you start eating foods with protein, but not combined with carbohydrates, because then-as they supporters of the Beverly Hills Diet say, they make the digestion more difficult. It is particularly popular in America, especially in the area of Beverly Hills, and this from where it took its name.

Beverly Hills diet sample course:

First 10days: Eat only fruits in large quantities
Second 10days: fruit and about 200 gr. of bread, 2 tablespoons of butter and 3 medium corns
Third 10days: turkey, chicken and fish are the first in the list of options. However, should not be eaten with starchy foods (like bread, potatoes and rice).

Weight loss tips about the Beverly Hills diet: The inadequate intake of vitamins, minerals and trace elements, particularly iron, magnesium and zinc is responsible for dizziness, fainting and vigorous physical fatigue. Moreover, during the first stage of the weight loss diet acute diarrhoea is present. Usually the diet has temporary effects, and therefore is characterized as unsuccessful. Following the Beverly Hills diet for a lot of time results in obesity and neurological disorders. Phenomena such as melancholy, depression and reduced self-esteem have been observed in people who have followed this weight loss solution for a long time.

Weight loss solutions #4: Hollywood diet

What does the Hollywood diet promises: Weight loss of 5 kg in 2 days

Hollywood diet is based on the corn syrup sold in supermarkets.

Hollywood diet main feature: Do not follow the Hollywood diet for more than 48 hours.

Hollywood diet is about a drink consisting of corn syrup with a slightly tart flavour, enriched with vitamins, minerals and trace elements. According to the producers the consumption of that drink leads to weight loss of at least 5 kg the first two days. The diet was created to serve the stars of Hollywood who want to quickly get rid of the unnecessary weights for the needs of a professional activity. The Hollywood diet is also known as  «The magical 48-hour diet». Due to the particularity of people following the Hollywood diet, it is still very popular today in America.

Hollywood diet sample course:

Morning: corn syrup
Noon: corn syrup
Evening: corn syrup

Weight loss tips about the Hollywood diet: Although it is applied for only 2 days, it is particularly dangerous to health. This is because the organism lacks the necessary nutrients for proper and smooth functioning. Indeed, investigations in America have shown that it is associated with neurological symptoms, if the «fans» of the Hollywood diet repeat it regularly.

Weight loss solutions #5: Scarsdale Diet

What does the Scarsdale Diet promises: Weight loss of 10 kg in 14 days.

Scarsdale Diet is based on: protein and vegetables.

Scarsdale Diet main feature: Large water consumption.

The Scarsdale diet was equally popular with the Atkins diet, especially in the 70′s and 80′s. It promises, that you can lose 10 kg in just 14 days. This is a weight loss diet, which does not contains more than 50 gr. of hydrocarbon daily. Thus, the recommended foods for the Scarsdale Diet are meat and nuts, while avoiding rice or milk. Although considered «sister» to Atkins diet, there are differences between the two, since those who follow the Scarsdale Diet are allowed to consume bread and fruits.

Scarsdale Diet sample course:

Breakfast: Grapefruit, toast with total milling bread (no butter), coffee (without sugar and milk)
Lunch: canned tuna, salad, coffee
Dinner: roast lamb (no fat), salad (with vinegar or lemon juice), coffee
Beverages allowed: coffee, tea, soda and light soft drinks

Weight loss tips about the Scarsdale Diet: The Scarsdale Diet leads to poor intake of vitamins and micronutrients, particularly vitamin A, riboflavin, iron and calcium. There is little content of the diet in dietary fiber and antioxidant ingredients, which makes the body vulnerable in the long term.

Weight loss solutions #6: The Grapefruit Diet

What does the Grapefruit Diet promises: Weight loss of about 10 kg a month.

Grapefruit Diet is based on protein or fatty foods.

The main characteristic of the Grapefruit Diet is that you eat a grapefruit after every meal.

The grapefruit Diet gives the «green light» in terms of consumption of protein and fatty foods, and in unlimited quantities. So, someone can eat with out fear bacon, eggs, meat and butter, but no macaroni, potatoes, bread and related starch. However, the main point of this diet is that you should consume a grapefruit or drink grapefruit juice after each meal, because grapefruit has the feature “to dissolve fat”. Indeed, the inventors of the Grapefruit Diet claim that the more you eat the more you lose. Furthermore, they note, «if the scale is stuck during the first days do not be disappointed. This is normal. After the fifth day, however, you will lose 3 kg in a week!”

Grapefruit Diet sample course:

Breakfast: two eggs (boiled or fried), two pieces of bacon and half a grapefruit or grapefruit juice
Lunch: a portion of meat (boiled, baked or fried), salad (sauce is allowed) and half a grapefruit or grapefruit juice
Evening: a portion of meat or fish, salad (grilled vegetables with butter or raw with sauce) and half a grapefruit or grapefruit juice
Before sleep: tomato juice or fat free milk

Weight loss tips about the Grapefruit Diet: It is a myth that grapefruit dissolves fat. The only known way to burn body fat is to consume less energy compared to that received. Moreover, grapefruit Diet it is rich in saturated fats and cholesterol, which is responsible for the occurrence of cardiovascular disease. The fact that the body lacks the fiber and foods that are rich in antioxidant ingredients makes it twice as vulnerable.

Weight loss solutions #7: Mediterranean diet

What does the Mediterranean diet promises: Weight loss of 3-4 kg per month.

Mediterranean diet is based on: total milling cereals, fruits, vegetables, olives / olive oil, fish, legumes.

The main feature of Mediterranean diet is that it allows the consumption of red wine, but in moderation.

The Mediterranean diet is based mainly on foods produced in the Mediterranean region and is not just about weight loss but it also promotes health. The Mediterranean diet may include on a daily basis bread, cereals, pasta, rice, potatoes, fruits, legumes, nuts, vegetables, milk, olives, and-what else? Oil. Eggs, poultry and fish are also at the forefront, but not red meat, consumption of which is limited to four times a month. For weight loss is also necessary that the intake of calories to be reduced and adjusted to physical activity.

Mediterranean diet sample course:

Breakfast: cereal (30 gr.) With low fat milk, coffee without sugar
Snack: 1 apple
Lunch: black beans (cooked with tomato, onion and parsley), lettuce salad and a slice of total milling bread.
Afternoon: low fat yogurt
Evening: Cooked sardines (without oil), salad (tomato, cucumber, rocket), and total milling bread.

Weight loss tips about the Mediterranean diet: The Mediterranean diet model is to cause weight loss without deprivation. In fact you have more chances in not regaining the lost pounds, another important advantage over other diets. Especially when you follow the basic principles of Behaviour Modification with Mediterranean diet then you will have a healthy diet and lifestyle, so the gain is twofold.

Weight loss solutions #8: Cabbage soup Diet

What does the Cabbage soup diet promises: Weight loss 3-4 kg per week

Cabbage soup diet is based on: the cabbage and a minimum quantity of fish or meat. Strictly prohibited are the bread and alcohol.

Cabbage soup diet characteristics: too monotonous, creating-even in a period of one week-the feeling of deprivation.

This is a special recipe for vegetable soup based on cabbage, but also contains onions, green peppers, carrots, mushrooms and tomatoes. The cabbage soup is the daily dish on a strict 7-day program with low calories. Besides the soup, you are also allowed the consumption of specific foods: fruits, low fat milk, vegetables and small amounts of fish and meat. The supporters of the cabbage soup do not suggest that this diet can help you burn fat, but suggest that this weight loss solution can promote detoxification and rapid weight loss.

Cabbage soup sample course:

First day: homemade cabbage soup and fruits (except bananas)
Second day: homemade cabbage soup, vegetables and baked potato with butter
Third Day: homemade cabbage soup, vegetables and fruits
Fourth day: homemade cabbage soup, up to six bananas and milk (low fat)
Fifth day: homemade cabbage soup, up to six tomatoes, 450 gr of meat or fish
Sixth day: homemade cabbage soup, beef and vegetables
Seventh day: homemade cabbage soup, black rice, vegetables and fruit juice

Weight loss tips for Cabbage soup Diet: This diet is «poor» in nutrients and is considered harmful to the body. The temporary weight loss is mathematically established to lead to rapid weight re-gain. Moreover, the cabbage soup is not more effective in weight loss than any other kind of soup.

Weight loss solutions #9: Blood Group Diet

What does a blood group diet promises: depends on the body.

Blood Group Diet is based on: food-matching depending on the blood group.

The characteristics of Blood Group Diet: the weight loss starts after two weeks (maybe after six months), depending on the physical condition of each individual.

It is a diet that combines nutrition and medical history of the person. Indeed, Dr Reter Adamo argues that the blood group can identify someone’s origin. Thus, those belonging to blood group «0», their ancestors were hunters so they need animal protein. Those again who have blood group «A» their ancestors were farmers so for them a vegetable diet is more appropriate. The red meat and fish is «useful» foods for those with blood group «B» – they originate from nomads. And those with blood group «AB» can eat what the farmers and nomads.

Blood Group Diet sample course:

Blood group «0»: «useful» foods are beef, salmon and swordfish. Must avoid lentils, potatoes, oranges, octopus, bacon and yogurt with fruit
Blood group «A»: «useful» food is pineapple, cheese and soymilk, artichokes, broccoli, salmon and sardines. Must avoid aubergines, beans, walnuts, Roquefort cheese, caviar and lobster.
Blood type «B»: beneficial foods are liver, eggs, lamb and ewe, the pike and cod. Must avoid anchovies, sea bass, the cone, chickpeas and pomegranates.
Blood type «AB»: «useful» food is sheep and turkey, tuna, chestnuts, Basmati rice, garlic and cherries. Must avoid the bananas and mango, the avocado and artichokes, the lasagne, ice cream and duck.

Weight loss tips for the Blood Group Diet: There is no scientific basis to support the theory of the blood group diet. It is not balanced, since it excludes food groups according to blood group. Therefore, if you follow the Blood Group Diet for a long time you put at risk your health- for example if someone consumes large quantities of red meat because it is considered beneficial, then he «loads» the body with more saturated fat and cholesterol than needed.

Weight loss solutions #10: Zone Diet

What does the zone diet promises: Weight loss of 3-4 kg a week.

Zone diet is based on mathematics, since the daily intake of calories should come from 40% carbohydrates, 30% protein and 30% from fat.

Zone Diet main feature: regular consumption of meals a day (every 4 hours).

Founder of the Zone diet is a researcher of the American Foundation (MIT). According to him, to improve metabolism and in particular to regulate and thus to stop the body to take any weight with food, we should keep the percentage composition of meals on the 40-30-30 ratio. The «secret» is that this combination preserves the values of insulin at desired levels while reducing hunger.

Zone Diet sample course:

Breakfast: 6 fried eggs in olive oil (without yolky) and fruits
Lunch: tuna (canned) salad with lettuce, pickles, tomato, mayonnaise (light). Low fat yogurt with fruit
Afternoon: low fat cheese and an orange
Evening: pork chops with steamed broccoli, green salad (with vinaigrette)

Weight loss tips for the Zone Diet: Losing weight has proved to be transient. In the disadvantages of the Zone diet is the fact that it is relatively complex, and that is why most people give up by the first few days. The limited intake of carbohydrates can cause the feeling of fatigue, but also nervous.

This article explained the 10 most famous weight loss solutions. Care should be taken when choosing a solution for weight loss because some of the advertised weight loss diets can cause several health problems.

Why Weight loss diets fail? Tips for proper weight loss

It is a fact that most weight loss diets fail. This is because there is no easy and miracle way to lose weight fast and healthy. In order to lose weight you need to be patient and follow a diet that is custom to your needs and special characteristics. This article outlines the 10 best reasons of why weight loss diets fail and also provides you with weight loss tips on how to follow a diet successfully.

Why weight loss diets fail? 10 reasons why you should not follow a weight loss diet

1. No diet has long-term weight loss results. Even with a long-term plan, we may lose weight, which then retake the same-or more. Studies have shown that people who follow weight loss diets regularly are more likely to become overweight than those who eat normally.

2. The diet can cause serious and sometimes fatal problems to our health. Deaths due to cardiac arrhythmia or other problems associated with weight loss diets are recorded every year in the United States. Studies even show that the phenomenon of weight-gain and weight loss is associated with high fatality rates.

3. The diet «cuts» the physiological functions of the body. The sudden loss of weight puts our organism in defence, which reduces the metabolism, the pulses of the heart, body temperature and libido, affecting therefore negatively, the mental, emotional and social activities.

4. Those who do follow weight loss diets often feel weak and tired, suffering from dizziness and experience concentration difficulties. These symptoms may be due to lack of significant elements such as iron, protein and, of course, the calories.

5. Since the weight loss diets interfere with normal eating habits, they often lead to undesirable effects such as hyperphagia, bulimia or anorexia. Those who are on a diet they ignore the normal signals of hunger and satiety, and as a result their organism is lead to the habit of eating much more or much less than normal. All eating disorders are mainly due to chronic diets, and due to psychological factors created by them.

6. The excessive preoccupation with our weight, both with ourselves and with others, leads us into the trap of giving greater importance to appearance than in the character of people. Remember that old saying that says “Do not judge a book by its cover”.

7. As though it may seem paradoxical, the weight loss diet leads to preoccupation with food. It has been shown that those who are on a diet, they spend more time thinking and eating food, which is considered part of the body defence against malnutrition.

8. The excessive preoccupation with weight tortures not only women but more and more men and children, often leads to low self-esteem as the person is concentrated more on the external appearance, rather than the personality, character, the talents and abilities.

9. Mothers who are on a weight loss diet-are-bad example for their children, because they are dealing excessively with their weight from a very early age.

10. Making a weight loss diet, often makes you fall into the trap and put your life in standby mode, waiting to be slimmer to do the things you want or things you believe will make you happy, which of course translates into losing valuable time and years from your life that will not come back regardless if you lose weight or if you decide to give up diets forever.

Weight loss tips for a successfully weight loss

The diet and weight loss are matters, which concern us particularly, because it directly affects our health and also the image of our body.

Certainly, many people use the wrong methods to lose weight, usually because they do not have the knowledge, the financial capacity to support a right choice or the patience to wait until they reach the weight they want. Some of the most common errors made in relation to weight loss will be analyzed below and they should be avoided because they may have devastating effects on your metabolism.

1. Do not follow a weight loss diet given for someone else

Following a diet that was give for someone else may lead to weight loss failures. This is a natural consequence. We must make absolutely clear that everyone has different metabolic needs, different lifestyles and eating habits that must be explored before following a diet. Therefore, a diet to be successful should be adapted to these and only these needs.

It is not possible that a person weighing 110 kilos to follow the same diet with a person who weighs 70 kilos for the simple reason that they have different energy needs and may have a different medical history, as well as different blood tests. The role of the dietician is to collect all information necessary to compose the best diet for each person separately.

2. Do not follow and trust rapid weight loss diets

Probably you’ve seen this before: “For a week I followed the diet of cabbage soup and saw spectacular results: I lost 8 pounds, but unfortunately regain them within 2 weeks and also got another 2.”

Do not trust miracle diets that promise super spectacular results, such as loss of fat from certain parts of the body or loss of 10 kg of both fat and weight in a week etc. If there were really good diets that someone could easily apply and lose weight fast without healthy risks and without destroying the metabolism and most importantly without getting the weight back, then the nutritionists who advocate a balanced diet and a gradual weight loss would have disappeared as a species simply because everyone would apply the super spectacular diets.

However, it seems that the dieticians will survive and the lost weight comes back to double and triple after a spectacular super diet (such as cabbage soup, with the 5 fruit and the 2 yoghurts, the zone diet, Atkins diet, the Beverly Hills Diet and others) so it is certain and for sure there are no magic and painless ways to lose weight.

Do not believe everything the marketers are trying to sell you. Let us speak the language of truth. If you follow a diet that is chemical or extremely low calorie, you will only succeed in losing fluids and muscle mass and then regain the lost weight in the form of fat. In addition, an improper diet shake your nerves, decreasing the concentration, cause sleep disorders, depression, and hypotension and can also cause anaemia.

3. Be patient is your weight loss efforts

‘My friend and me have the same weight, same height and same age. We follow the same diet, yet she has lost 5 pounds so far and I only 3. Is something wrong with my body?

As stated above, each person’s organism is different, thus responding to a weight loss program in a different manner than another person with the same weight at the same age and same height. There is no problem with your organism. Continue to consistently follow the diet and your body will respond in time. Do not hurry and do not compete with others. It is not a race; it is an effort to improve your self.

4. Eat foods from all food groups

‘You must not eat any pasta and make detoxification diet once a week with 5 fruit and 3 light yogurts in order to lose weight fast.  My metabolism helps gain weight even if I eat a few pasta”.

Who assessed your situation and concluded that you should not eat pasta because it will help you gain more weight? Is there a proven test, which shows that detoxification is necessary for weight loss, are there any real scientific studies? Probably not.

To lose weight properly with less chance of losing liquids and to maximize fat loss, it is necessary to eat balanced from all food groups, in an amount less than that required for maintaining your weight. If you reduce too much the intake of calories, then it affects your metabolism, and this will reduce the burning of fat and you will begin to lose weight more difficult.

The detoxification diets, only contribute to reduced energy intake, dehydration and can cause depletion due to low energy. The result is that you lose weight temporarily, but you will regain the weight immediately when you start to eat normally.

Conclusion

If you want to lose weight sensibly, then you should follow weight loss tips that are proven and get weight loss help custom to your own needs from specialists.

When getting the assistance of a specialist you should look very carefully at the experience and training of the person. You should see if he/she is a graduate, has licensed to practice and is a member of the Dieticians Association. There are many nutritionists that do not have the necessary qualifications and experience so you need to be very careful from whom you will get advice about your weight loss efforts.

Our health is not ‘cheap product’, so there are no cheap ways to manage it. Each of us has the right to proper and professional information on weight loss diets and it is your right to request it.

How to burn fat with food

Weight loss tips that can help you burn fat with food and healthy habits

The weight and fat loss processes are not easy to follow. The products that promise miracles have failed and all roads point that the best way for weight loss is intense physical exercise and a balanced and careful diet. Rather than spend your money on dozens of fat burner supplements marketed in pharmacies and promise quick fat burn, you can get a taste (literally and figuratively) on how to burn fat using food. There are some types of food that can help you lose weight free of charge, healthy and without any side effects.

Burn fat with Pears

Why we need to eat pears: According to a study by the University of Rio de Janeiro, the addition of fresh fruit in our diet cuts the appetite, reducing the total number of calories consumed daily. In a survey made to women who consumed 3 pears a day, showed that they were getting in overall less calories every day, and thus losing more pounds than those who did not consume pears. Pears are also rich in dietary fiber (15% of SIP); they «fill» the stomach and prevent us from eating more than we should.

How to Eat: Eat a pear before each meal to reduce hunger. You have to remember that the greatest amount of fiber is found in the bark.

Burn Fat with Grapefruit

Why we need to eat grapefruit: According to recent surveys in the Scripps clinic in California, eating half a grapefruit before each meal can help you lose up to a pound a week. This «traditional weight loss” fruit really helps to reduce fat and cholesterol, mainly thanks to a special fiber pectin associated with fat burning. It is also rich in vitamin C and potassium and contains no fat or sodium. Finally, it contains natural Emulsifiers fighting fat and cholesterol.

How to eat: You can try it with cinnamon, which reduces the bitter taste without adding sugar.

Burn Fat with Beans

Why do you need to eat beans: The beans are full of a special starch, called resistant starch (about 10gr per cup), which has strong fat burning action. If you add to your diet one meal a day it will help you “burn” up to 25% more fat than usual. These finding were the results of research by the University of Colorado.

Burn Fat with Almonds

Why do you need to include almonds in your weight loss diet: eating a handful of almonds a day can help you lose fat in a healthy diet, according to recent research. People, who ate on daily basis almonds for six months, lost 18% of their body fat. Those who followed a diet with the same amount of calories and protein, but replaced the almonds with carbohydrates of the same caloric value, lost only 11%.

How to eat: You can easily eat them to the office or on the street as a snack or even to combine with yogurt or honey.

Burn Fat with Chocolate

Surprisingly as it sounds, chocolate can prevent the accumulation of fat cells in our body. Do not hurry to be delighted and run in a kiosk and buy all sorts of chocolates. We refer to black chocolates, as this only chocolate type has beneficial properties for the loss of fat, according to research from the University of Taiwan. Add sparingly in your diet (without exaggerations) and benefit from the action of antioxidant substances.

Serving suggestion: Melt 30gr. of black chocolate in microwave for 30 seconds and then spread on a total milling cracker (approximately 98 calories).

Burn Fat with Green Tea

Why you need green tea in your weight loss diet: The green tea contains ingredients that benefit health and fight obesity. Modern research has shown that tea has anti-inflammatory and diuretic properties, which are mainly due to high rates of flavonoids it contains. It is ideal for a weight loss diet since it helps in reducing hunger when consumed regularly. Systematic tea consumption increases the energy expenditure of the organism, «burns» stored fat by enabling combustion within the metabolism. Changes also the distribution of fat and reduces fat located in the abdomen.

Other fat burning tips with food:

Among the top fat burning foods is also vinegar and lemon. The combination of vinegar and lemon is the best “possible” fat burner. If you combine it with a fresh green salad rich in antioxidants and add one-tablespoon of olive oil (rich in omega-3 fatty acids) then you have a full meal, which boosts the fat burning process.

Caffeine has diuretic and thermo genetic properties, greater than green tea, helping to burn fat faster. But it must be consumed in moderation and special attention should be taken because in large dose may have several side effects (tachycardia, increased pressure, headaches, etc.)

Peanut butter and weight loss: Peanut butter is also good for weight loss! Why? It is full of protein and fiber, which keeps your stomach full longer and reduces the need for fatty sweets!

Finally, the magic liquid that dissipates the fat without any effort and is free and for now – inexhaustible is Water. Water is the most important catalyst in weight loss and maintenance. The body does not function properly without enough water and cannot metabolise fat efficiently. Drinking plenty of water during the day avoids fluid retention in the body and helps the functioning of the kidneys and liver. On average, a person should drink 8 glasses of water a day. This amount varies depending on the weight of the person, levels of exercise and other environmental factors (heat, humidity, etc.)

Weight loss tips for a fast weight loss

Drink fluids

The first thing to do when you wake up in the morning is to drink plenty of water. Many times half the weight you gain in times that your weight is increasing is due to fluid retention in the body. The water will help your body to remove the extra liquids. Set a target to double the consumption of fluids. Remember that the extra fluid need not be derived from clean water. Fruit juices, milk, fresh fruit and vegetables, soups are doing the same job. Finally, pay attention to how much salt is contained in the food you consume as this affects the levels of fluid retention.

Do not follow drastic measures

The first solution that comes to your mind after a period where you eat more food than expected is to follow a diet very low in calories. Wrong. This would confuse your metabolism, leading to other problems. The best approach is to decrease gradually the amount of food you eat, focusing more on increasing protein intake. These will give a boost to your metabolism, «burning» more calories.

Exercise with weights

The training with weights at the gym is suggested in periods where you eat more than expected. Sometimes it is more effective than to spend hours on the treadmill or running. This is because it is based solely on the storage of glycogen in the muscles. If the food you eat were rich in carbohydrates such training will help you use them. If you choose on the other hand, the cardiovascular exercise (running) your organism will not burn as many calories as in training with weights, or continue to burn calories after the end of the exercise. You can read more information at 28 weight loss tips with exercise.

Avoid alcohol

Since alcohol contains not only «empty» calories, but it may also affect the proper decision making regarding food, try to avoid it for at least two days to recover fully. If you want a drink at all costs, drink only one.

How to prepare your self for a period that you may eat more than expected

Now if you intend to eat more than the usual, either because of a holiday or party, then there are some things you can do to prepare properly and to reduce the chances to get extra pounds. First, if is possible try to go to the gym prior to that, and make a fairly intense workout with weights. This will reduce glycogen in the muscles resulting in the absorption of as many calories as possible by the muscles.

This article outlines ways on how to burn fat with food and also explained what you need to do to protect your self from gaining extra weight during the holiday periods or periods that you usually eat more than expected.

Weight loss help – How to lose weight fast and easy

This article explains in simple terms how to lose weight fast and easy. The weight loss help provided in this post, gives you an answer to 40 common questions regarding weight loss. In order to lose weight fast and easy you need to understand the weight loss process so as to avoid the marketing traps of many weight loss programs. It is very important to know what are the truths and myths about weight loss diets in order to create in your mind a clear plan on how to correctly approach your weight loss efforts.

1. The reasons we gain weight is due to our metabolism, genes, water, our thyroid, etc

Nobody can say with absolute certainty what is causing our weight to increase beyond the «normal». But whatever the cause of weight gain (increased caloric intake, inadequate nutritional care, poor quality food, food intolerance, decreased tolerance, obesity genes, increased fat consumption, physical inactivity, carbohydrate consumption, repetitive weight loss diets, hormonal problems or psychological reasons), there is one true fact: We wouldn’t gain weight, or at least we would gain less weight if we choose our food carefully, eating less and sleeping more.

2. Some people weight more because they have a heavier body frame.

The difference between a heavier and a lighter body frame is a few hundred grams, not kilograms, like some people imagine. Simply, those who have heavier body frames have the margin to weight more than those with a lighter body frame.

3. All diets can help in your weight loss efforts if you follow them strictly

There are diets that do not work, even when you follow them strictly, because they are not personalized, or because we are following them when we are in a bad psychological situation, or because they create exaggerated expectations and are causing us frustration because they do not take into account our personal preferences and do not fit easily into our way of life.

4. Following the same diet with my wife, we can both lose the same weight

A woman’s weight loss process is slower than of men, while men can lose more weight than women in the same period. Someone living in cold climates can help you lose weight faster and more easily than someone living in warm climates, while young people can lose weight easier than older people. Those who have excess weight and those who have not followed a weight loss diet before lose the first pounds faster than those with less unnecessary weight or those who regularly follow a weight loss diet.

5. The criterion of a good diet is weight loss

Good diet is one that without being unilateral or extreme, suits our needs, helps us to loose weight by reducing the losses from the necessary (muscles) and increasing losses from the unnecessary (fat) and more importantly that when you end the diet you are taught how to eat properly, so that in future you will not once again gain the weight you lost.

6. A diet lasts for a specific period of time

A weight loss diet may last hours, days, weeks, months or years. Diets with timetables nearly always fail and if they are successful, their effects on weight loss are only temporary. That is why the adoption of a healthy weight loss diet and proper nutrition is the only permanent way to have a normal weight and not the «diet». Healthy eating habits are forever while a diet is only for the period you can withstand it.

7. It is not important how to reduce calories, but it is enough to reduce them

The reduction in calories should be done by limiting foods that contain less useful nutrients, especially those containing sugar and those that have a lot of calories and fat. If you reduce calories from anywhere, your organism would deprive the necessary for its healthy functioning nutrients and among these the nutrients that will help the weight loss process.

8. The calories do not play a role in weight loss.

You lose weight when the energy (calories) your body receives is less than the energy (calories) it burns. When you eat fewer calories than the quantity you need, you lose weight, because the body covers the energy difference between what it needs and what we give it, from the stocks. This is the only reason that the caloric intake plays a major role in an attempt to lose weight, but this does not mean that weight loss depends solely on the calories.

9. If you do not reduce the calories significantly you cannot lose weight

The low-calorie diets (less than 1200 a day) are dangerous because the body begins to burn more muscle tissue than fat. When the daily deficit overcomes 1.200-1.500 calories then you can loose up to half a kilogram of body protein (muscle) and more than one to two pounds of water (risk of dehydration).

10. There is a weight loss diet in which you can lose half a kilo of fat per day

If you calculate that the average person to maintain its weight needs 2.000-2.500 calories a day, you can understand that it is impossible under normal circumstances, to create a calorie deficit that will lead to a daily loss of a half kilo of fat. Even with increased physical activity, losing weight from fat does not exceed a certain threshold, and usually, depending on calorie intake and physical activity, is 1% per week.

11. To lose weight you have to ‘shut down’ your mouth

If you suddenly start to eat less than what you need or abstain completely from eating, the brain realizes the reduction of energy and reacts with a mandate to use the reserves. If the situation continues and it feels that it is threatened, it will create conditions for survival with fewer calories: Will force us to limit our physical activities, creating «artificial obstacles» such as dizziness, fatigue and drowsiness, will increase the feelings of hunger, will decrease metabolism and will increase its resistance to reduce the weight, i.e. with the same calorie deficit will not lose any weight, while with the largest deficit of calories will lose fewer weight.

12. Our body handles all food in the same way.

In order for food to be digested it needs a greater or lesser amount of energy, which depends on the nutrients each food contains. The foods that contain many proteins require enormous amounts of energy to be digested while the foods containing fats and carbohydrates do not need large amounts of energy for their digestion. In some cases the increase of the metabolism for the 2-4 hours of digestion exceeds 30%. Conversely, if the meal contains only carbohydrates or fatty foods, then either there is no change in the metabolism or only a minimal increase. That is why most weight loss diets are based on protein foods. Moreover, the method of eating the food plays an important role. The same amount of food can be digested with a higher energy costs (burning calories) when it is solid, than if it is in liquid form. For example, the same orange can make you less «fat» when eaten than when consumed as juice.

13. Diet means deprivation.

This is absolutely not true. The most acceptable weight loss diet today is based on normal daily consumption, based on our personal preferences, improving quality and reducing the quantity of food we eat and increasing physical activity whenever possible. A successful weight loss process does not prohibit any foods but control the quantities to be consumed. In this sense, diet does not mean deprivation, but keeping the food enjoyment in lower doses and less guilt.

14. Weight loss diets that help you lose weight slowly are effective?

The slow diets are safer from the fast diets but difficult to follow for long periods. But because you lose weight slowly, the chances of abandoning the effort are greater. But this does not make them ineffective, but more «difficult», because they require more patience and effort.

15. Individuals suffering from thyroid cannot lose weight.

The reduced thyroid hormone secretion has the effect of reducing the speed of metabolism and this causes an increase in the body weight, in most cases, an increase of 2-3 kg – no more. With the help of an endocrinologist the problem is treated, the organic effects are reduced and thus a weight loss process can be initiated.

16. Diets can give you weight loss help up to a certain point and then they stop

You can lose weight easier at the beginning of a diet because you are loosing mostly water. The real weight loss begins when the body starts to use the fat reserves. Then it takes more days, maybe weeks, to lose even 1 kilo. If you abandon the effort at this point, you will once again gain the weight you lost.

17. Protein diets are the best for weight lost

Any diet that promotes the greater intake of some nutrients at the expense of others is dangerous because it disrupts the biochemical balance of the body and does not supply all the ingredients needed.

18. There are weight loss diets that can help you lose fat locally.

No diet, exercise, creams, medicine, nutritional supplement or machine is able to cause local fat reduction, without first having a general reduction of fat: The release of fat is not affected (or it is affected slightly) from local infinitesimal stimuli. Any observed reduction in the size of a region may be due to other reasons such as a reduction in the overall fat, in «muscle tightening» and reduction in fluid retention.

19. The weight loss process should target the ideal body weight

The ideal body weight statistics refer to averages and have significant differences and it only concerns us if we are an average or a statistical sample! In essence we should target a body weight that will allow us to feel and look good.

20. I can lose weight from specific parts of the body.

The way we lose weight is mainly dependent on our genetic characteristics. Nobody knows, and cannot know in advance from where it will lose weight and cannot expect that the weight will be lost from the same part as the previous diet. Often due to weight loss the problematic areas seem fatter, the weaken areas seem more weaken and almost always we keep the same body shape, but with smaller dimensions.

21. The time spend on chewing food is irrelevant.

The brain needs at least ten to fifteen minutes to realize the message that the stomach is full. If you eat quickly, you eat more than you need.

22. There are special diets that help you lose only fat.

No diet can make us lose only fat, a «good» diet can, in conjunction with proper exercise and psychological support, to maximize fat loss and minimize loss of muscle mass.

23. Fruits make you lose weight

No. If we eat too much, we get many calories from simple carbohydrates. The excess carbohydrates not consumed with physical activity is stored as fat.

24. Smoking can prevent you from gaining extra weight

Some people may smoke to «control» their desire for food. In the long term this creates a reduction in metabolism, since smoking reduces oxygenation of the body and weakens the cardiovascular system.

25. If you eat only one meal a day, you will lose weight faster

No, because with only one meal we usually eat too much because of hunger. Even if we eat less, the body will adapt by storing more calories and increasing fat reserves.

26. The diets with many vegetable fibers have more advantages.

The consumption of foods high in fiber ingredients (cereals, legumes, fruits and vegetables) allows us to eat more quantities of food than in other diets; they reduce the uric acid and cholesterol and remedy existing constipation. The high fiber diet is not suitable for all people and it should be well structured to avoid shortages of basic amino acids and iron, decreased absorption of calcium, vitamin B12 and avoid gastrointestinal disorders.

27. The large intake of water helps weight loss

The water reduces hunger and helps the body to break the fat more easily, but in no case it does not help in getting rid of fat. But consuming less water, below the level of daily needs, it is forcing the body to reduce combustion, enables the use of fat and increases fluid retention.

28. If the scale is «stuck», we should further reduce the intake of calories.

By reducing the perceived calories, the body, believing that it is in a state of starvation, will react by reducing the metabolism, attempting to save energy. This will reduce the rate of weight loss and lead to a ‘stuck’. To overcome this problem, you do not need to reduce the calories, but a slight increase (approximately 10%), more physical activity and higher-quality selection of food.

29. To lose weight we must cut fatty foods completely.

The complete abstention from foods containing fat leads to a lack of vitamins and fatty acids that cannot be composed by the body. In the long-term the stocks of vitamins are reduced seriously and this increases nervousness, reduces concentration, is causing skin problems, rachides, problems in the bones and joints, increased inflammation, immune system problems, affects the female periodic cycle, affects fertility and the production of hormones such as testosterone and estrogens.

30. Can I lose weight by eating every day only one kind of food in unlimited quantities?

Such diets are inadequate and dangerous! The unbalanced consumption of foods, the lack of vitamins and minerals and the unilateral consumption of food quickly leads to physical and psychological collapse and you quickly regain of all the weight lost, leaving the body with problems that require a long time to restore, if they can be restored.

31. The carbohydrates are more fattening than fat.

The fats have twice as many calories per gram than carbohydrates (9 calories versus 4). Furthermore they need no energy to assimilate, so your body by taking fat stores more calories.

32. The diet with few carbohydrates helps the body to avoid looking for sweets

Quite the opposite: The few carbohydrates reduce serotonin and cause melancholy, with an intense desire to «enjoy» by some sweet, especially chocolate.

33. It does not matter if we eat more at night than in the morning.

It does matter a lot. As the day progresses, we need less food, because the energy needs of the organization are reduced by limiting our activities. Food that is not «spent» on energy accumulates as fat.

34. All foods should be eaten unsalted.

When we are on a weight loss diet, we must reduce the salt, but not to cut it completely, because the sodium is one of the regulators of the water balance in our bodies. There are diets that provide for rapid weight loss tips where you can lose, 2-3 pounds the first few days because of the increase diourisis. Soon the great expulsion of water is perceived as a threat to the balance of water, and the body reacts with fluid retention.

35. Products for diabetics have fewer calories.

The macaroni for «diabetic» contains more protein and fiber and less carbohydrate, but they have almost the same calorie value as the «common» macaroni. The jam for «diabetic» has, instead of sugar, the same amount of fructose and eventually the same calories as the normal jam, which contains sugar.

36. We can eat steak and salad constantly until we lose the weight we want.

No. First the weight loss comes mostly from water loss and the excessive intake of animal protein and fat increases the risk of dehydration, reduces the intake of vitamins and minerals, causing nervousness, constipation and increases in dangerous levels of uric acid, “poisoning” the organism.

37. When you lose the first pounds you look slimmer

It depends. In unorthodox diets 75% of the weight lost is from muscle tissue, glycogen and water and only 25% from fat, so the percentage of fat will not be significantly reduced. And while we have lost weight, the large loss of muscle tissue and water would make us look wider and perhaps fatter than before.

38. The liposuction is a weight loss method

No. It is local surgical method of removing fat and no general method of reducing body weight.

39. There are special diets that increase the speed of metabolism.

No diet can significantly increase the speed of metabolism. The deprivation diets reduce metabolic rate, because the body reacts automatically to a large reduction of perceived food, reducing the number of calories needed to maintain weight.

40. Certain foods have the capacity to help weight loss dramatically

There is no food we can eat in unlimited quantities, and instead of getting weight to lose weight. When talking about foods that help in weight loss, we mean foods, which contain relatively few calories, are rich in nutrients, vitamins and minerals and we can benefit from them when we eat them in moderation.

Fast and Easy Weight loss Tips

If you want to lose weight, you should choose a way that gives you stability in solving the problem.

Follow a diet that can become a way of life.

Do not get stressed because of your weight

Check your passion for food.

Exercise daily (Weight Loss Exercise Tips) and find new interests in your life (the one that you live now not in another life), which will occur when you achieve your weight loss efforts.

How to lose weight fast and easy is a process that needs special care and attention. To succeed in your weight loss efforts you need to avoid the traps of many weight loss diets and weight loss programs. Remember two things, First anything that sounds too good to be true is fake and second the difference from theory to practice is only one thing: Action!

How to lose weight with out a diet

Is it possible to lose weight with out a diet? Many people thing that the only way on how to lose weight fast is through diet. This is partly true as there is certain weight loss tips you can follow that can help you to lose weight with out a diet. When you are stuck in your efforts to lose weight there is a hidden secret that you might ignore: We do not need to count calories or grams but you need to discover the pitfalls that lie in the «where» and «how» you eat and get rid of the unnecessary weight easily and permanently. Of course the combination of balanced diet and exercise can bring the best weight loss results, but still you can follow the tips below to start your weight loss process with out having to follow a diet.

1. Lose weight by eating!

What is the real «secret» for weight loss? But to eat of course! If, indeed, this sounds like a bad joke, do not outrun. To lose weight you do not have to be hungry, simply you should not eat more than you really need. Thus, your body will eventually obtain the ideal weight. Avoiding the trap of food portions when you are at home or not, you can lose weight in a safe and healthy way, without hardship, and with variety in your diet. This sounds too good to be true but it is a fact that successful weight loss is based on these principles.

2. Watch what you buy from supermarkets

Many food packages are now sold in the so-called ‘economy’ sizes and they demonstrate the delicious foods they contain and there are also advantageous for your wallet. However, the more food your buy the more «temptations» you will have at home later. This means that eating a bit of this and a bit of that and trips to the refrigerator and cupboards is not limited rather it happens more frequently. To prevent unnecessary weight gain and lose confidence, make sure that the necessary food supplies at home cover up to three days and if you are going to buy ready-made food, the portion to be single and not double. Check the entries on the labels of food for fats, sugar and calories. In addition, give priority to healthy diet, avoiding sweets, ice cream and salted snacks. Prefer fresh fruits and vegetables. Finally, do not forget that you must never go to the supermarket hungry. It has been shown that when we are hungry, we shop more and more foods rich in calories than when we are on a full stomach.

3. Avoid the traps of the homemade food

Many people got used to think that the food at home should be well cooked and the portions big. A big portion of well-cooked and tasty homemade food can satisfy your desire, but every time you get on the scale you will notice the adverse effects of this habit. And this is because people tend to eat the whole portion of their home made food and because usually it was not served in moderation (large portions), it is almost expected to eat more than what we really need.

A clever trick that will help you reduce the portions of homemade food without being hungry is a serving the food in small dishes. You can use large plates in special circumstances such as holidays or parties. This way you will still fill the same but with fewer calories. Remember that in large plates food always seems a little, so the more you fill your plate with food. Also, you can split your portion in the plate in two areas, for example in one are to have the vegetables and in the other area the proteins. In any case you should not go for a second portion.

4. Avoid the ‘delicious risks’ of the restaurants

When dining out, certainly the food menu is fascinating and delicious. To prevent escaping from your weight loss efforts and not feeling deprivation you can choose a main course, whatever-this includes, but with no (or very little) pasta or potatoes. Start your meal with salad. Avoid bread and do not order more than two starters. Limit your self to one or two glasses of red wine. Then, instead for a sweet order a fresh fruit or a cup of espresso. Also try to consume sugar free soft drinks, if you want to have a soft drink. The baasic rule is to focus on your plate and not care for what the other people are eating. Focus on your weight loss goals. To achieve this you can focus your attention in watching the beautiful environment or chatting with your company.

5. Resist the buffets

First of all, do not hurry. Relax and try to see what’s available in the buffet and not what’s in the dish of the person next to you. Moreover, as with all meals, do not go to eat in a buffet when you are very hungry! You begin with a salad or cooked vegetables. You can choose a variety of appetizers, but not simultaneously with the main dish that can include meat, chicken or fish. The challenge of the buffet is above all visual and then gastronomic. So many times we put in our dish more than the necessary amount of food, leading to destroy our weight loss efforts.

6. Make sure to eat the right food at work

The best solution is based on the preparation of your food from the previous evening to avoid the delivery of full fat food rich in calories (junk food). If this is not feasible, it is much better for your health and weight to preference a normal meal or if there is enough time, a salad with chicken, tuna or salmon or a whole grain toast with cheese and turkey and a fruit. Avoid juices and prefer water.

7. Realize the importance of a good breakfast

You need to believein the value of breakfast. Breakfast is the most important meal of the day and it is scientifically proven that it helps in losing unnecessary weight. It is observed that those who fail or do not take a full breakfast in a period of one year it is easier for them to add more weight.

This is because a good breakfast offers you energy and will prevent the uncontrolled consumption of snacks during the day. At the same time is the most hygienic solution for all gastrointestinal problems. Breakfast is a very important meal. May include low-fat milk, fruit, black bread or toasted bread, lean cheese, boiled eggs (in a limited frequency), and fat free yogurt. Also it is highly recommended to have whole grain cereals because they regulate the functioning of the gut.

8. Eat frequently

If you eat your lunch late in the afternoon or evening and you want to re-enforce your weight loss efforts it is best not to leave your stomach empty for a lot of hours. In this case, your body starts to fear the hunger and it acquires the tendency to save the smallest quantity of food. This also slows the process of metabolism resulting in eating less and gaining more weight. It is therefore important to eat something frequently, even a fruit, low fat yogurt or toasted bread so as to protect your metabolism and, also, when the time comes for your regular meal, not to increase the quantity of food you will eat because of the all-day hunger. In any case it is recommended to split your meals to four or five small meals per day, instead of one – two large meals, to better assimilate the food-and also you should avoid the intermediate snacks, crisps and biscuits.

9. Learn to eat anything

Lack of dietary diversity because you like certain foods is the worst you can do for your health and your weight loss efforts. You should include in your diet all groups of foods such as milk, vegetables, fruits, cereals, meat, fish, pulses, vegetable fat (oil), etc. For the basis of a balanced diet that facilitates weight loss, this is very important, because there are no ‘good’ or ‘bad’ food but only good and bad eating habits. The protein, carbohydrate and fat are necessary for the proper functioning of the body (in balanced proportions).

Following the 9 weight loss tips above will help you to lose weight with out a diet. For faster results though you may need to combine these tips with a balanced diet and regular physical exercise.

28 weight loss tips with exercise

The best weight loss tips is following a diet plan without costing your health, without feeling hungry and most importantly without getting the extra weight back once you stop the diet. The way to do this is to increase the pace of your metabolism. And the best way to succeed is to increase your physical activity with exercise, to get into the habit of daily physical exercise. This article is just about that. It outlines 28 weight loss tips with exercise that you can use to achieve your weight loss goals with the help of physical exercise.

Exercise raises the metabolic rate and as a result we burn more fat. The metabolism stays at higher levels even 6 hours after exercise, because the body works by improving the muscle tissue and cleaning the body from the products of combustion during exercise. This additional energy burns calories.

If you increase your physical activity by walking, running, exercising, doing a sport, and spend 400-600 more calories a day, you will lose additional 1-2 pounds or more in a month, all due to the exercise.

A vital tip for the success of the exercise program is to choose an activity you like, to believe in the value of exercise for weight loss, and make this a daily habit and your new way of life.

The general idea behind weight loss and exercise is the following: the more calories I burn and the less I consume, the more weight I will loose. Indeed this is true, but if your goal is to burn the extra fat, then you should look at some other things as well. First of all, it is a fact that with exercise you can achieve weight loss, the size of which depends on the type of exercise, duration and your body weight. The calories burned can range from 200-400 calories per hour.

This rate does not necessarily mean that the body burns from the fat reserves in order to find the energy needed for the exercise. For example, an intense short duration exercise, such as when you run or ride a bicycle with quick speed for 15-20 minutes, can burn 200-300 calories, but it is calories that come from the combustion of carbohydrate reserves and not fat! Only a moderate intensity exercise for a long duration can «burn» more fat. And of course when this physical activity is at regular intervals (3 times a week is enough and the benefits are a lot). So walk fast or do jogging for a long time, dance!, Do a sport you like, follow aerobic fitness programs etc and «Burn» fat. If your goal is not only weight loss, learn that physical activity has many benefits for health in general because it helps to regulate blood pressure, control blood sugar and helps to raise the «good »HDL cholesterol.

Below you can find 28 weight loss tips with exercise. The list is by no means complete but it covers several important areas in the weight loss process. It emphasizes the importance of exercise – and how to do it properly, and the role of proper diet and behavior.

Weight loss Tips #1. Benefits of Walking for weight loss

Exercise with walking is gentle but very effective, provided of course that you are walking vigorously and without any stop as long as you choose.

Benefits of walking

1. “Burn” calories, improves the rate of metabolism.
2. Helps strengthen the body, reduce local subcutaneous fat, helps to restore the loose body areas, as a result of the weight loss.
3. Helps to strengthen the bones (something especially important for women).
4. Reduces symptoms of varicose veins, helps the circulatory system.
5. Reduces blood pressure and pulse when you are relaxed
6. Help overcoming headaches.
7. Helps you be calmer with less stress, “intensity”, “nerves” that often cause greed, need for food.

After a good walk you would feel better, more relaxed, less stressed, and less “need” for food.

Walking can help weight loss

Walking can help you loose weight and not only that, it makes you feel less hungry and keeps the blood flow away from the digestive system. You can assume that you will burn up to 500 calories in an hour (depending on your step), which corresponds to a modest meal.

The main rules for enabling weight loss through walking are:

Start with small distances the first 5-6 days, walk a total of 15-20 minutes, but make a promise to your self to walk daily.

Gradually expand the distance, walking 10 more minutes every day, having the intension to walk for at least an hour.

Follow the same pattern with speed. The first day’s start with a slow but steady pace and as the days pass increases your pace.

Dressed comfortably, put soft shoes, with no or minimal heel.

Walking without tension, without tightening the body. Walk comfortably, not hunchbacked, do not pin your eyes on the ground. Walking vigorously, without stopping at every corner or shop you will meet. Do not hold anything in your hands.

When you first start walking you may feel stiff, sore. This is natural, because your muscles work. But if you have difficulties in breathing, or have tachycardia, moderate your step, or stop to rest, resume walking, but at a slower pace and less time.

You can walk anywhere, any time you want. Inside the streets filled with traffic, or somewhere quietly, with or without company. Choose what suits you more. Choose a destination every time you walk. Walk from home to a friend’s house, or to go to the market.

The best is to do your walking with no stops, so you will have better results. If this is very difficult for your, split it into two parts.

The ideal is to get to walk 5-6 kilometers in an hour.

Weight loss Tips #2. You can exercise anywhere, anytime

Do not avoid movement. The more you move the more weight you will loose.

Use the stairs and not the elevator

When you go shopping or on any job, do not take your car.

Use the bus. This will make you walk to the bus stop, when you go and when you return.

A good idea is to walk one or two stops and then take the bus, and then get off one or two stops before your final destination

Weight loss Tips #3. Use more compound exercises

Choose compound exercises when exercising with weights, such as projections and squat with variations, pressure drills, exercises involving the entire body, dumbbells or pulleys to stimulate the heart and respiratory activity to burn more calories and release more hormones that help burn fat and enable better body development.

Use less isolated exercises and machines. Make your heart to pump and lungs to work during training with weights. If you breathe heavily and impulses of the heart are increased, then your body releases hormones that help weight loss and fat burn and also stimulate your metabolism.

Weight loss Tips #4. Increase the density of exercise

Many people have heard about exercise intensity, but few know about density, which simply means to perform more work in less time. To achieve that, you can increase the density of the exercise by decreasing the rest interval between the sets when exercising with weights. To speed up weight loss, reduce the rest intervals to less than 60 seconds, 45 seconds and end at around 20-30 seconds between sets. Experiment with cyclical training, which you will perform three, four or more exercises in a row without rest. Use more “super sets” (biceps, followed by triceps, followed by chest with back). Do abdominal and calves between exercises instead of relaxing. Take your pulse and breath during the strength training.

Weight loss Tips #5. Experiment with morning cardiovascular exercises

Do aerobic exercise early in the morning with an empty stomach (note: time is not critical, but will give you add extra advantage). If you are interested in maintaining a fat free body, you should eat a light protein meal (egg whites for example) or take a protein drink 20-30 minutes before the aerobic exercise.

Weight loss Tips #6. Enrich your exercise program

Is the training you have been doing boring? Change the type of exercise, the program or the intensity. Try 20-30 minutes training with high intensity, alternating with 30-45 minutes of normal intensity. You can apply this to cycling or walking outside. Make kickboxing, then mountain biking in replacing the aerobic exercises. The combinations are endless. Do not limit yourself.

Weight loss Tips #7. Sprint

Replace 1 or 2 aerobic training sessions with sprint. Run a level road or a hill or even on the track if you have access, instead of the traditional aerobic exercise. Beware that before you try this form of exercise you need to be in good shape and have the approval of a doctor.

Weight loss Tips #8. Eat light at night.

Make your program so that the last meal of the day is 3 hours before sleep. If you eat something at night, keep the calories low; choose something light with more protein and carbohydrates rich in fiber with little fat.

Weight loss Tips #9. Reduce carbohydrates gradually during the day

Do not eat starch carbohydrates after 3pm.

Weight loss Tips #10. Reduce the consumption of carbohydrates

Keep carbohydrates low, approximately 25-30% of your total calories for 3 days (increase protein and good fats for compensation). At the 4th day consume high amount of carbohydrates.

Weight loss Tips #11. Try to remove whole grain products from your diet

Some people have sensitivity to gluten contained in whole grain products, causing inflation by making weight loss difficult. Remove some starch foods from your diet and increase fat free protein and vegetables then you may as well increase the weight loss.

Weight loss Tips #12. Experiment by removing milk from your diet

Some people have lactose intolerance or are allergic to milk and not know it. Try to remove them from your daily diet and see the effect on your weight loss attempts.

Weight loss Tips #13. Take into account the glycemic Index(GI)

The glycemic Index is not the primary factor in the program for weigh loss. The first criterion to choose carbohydrates is whether the carbohydrate is natural or not. However if you know you have intolerance to carbohydrates, then the glycemic Index is more important. For starch foods prefer sweet potatoes, brown or Basmati rice (not white or instant rice), beans, lentils, peas or barley.

Weight loss Tips #14. Eat more low fat fruits

Some people completely cut fruit in a strict weigh loss diet. This may be good for short periods, but the fruits and vegetables have high nutritional value and should not be removed in most cases. Eat fruit, but calculate the calories they contain and try to prefer fruits low in calories such as apples, grapefruit (some fruits like bananas have 120 calories, while an apple has 80 and the orange on average about 60 calories). Avoid fruits with a lot of calories such as grapes. Avoid juice entirely because they are rich in calories and it is preferable to eat whole fruits to take and fiber.

Weight loss Tips #15. Eat vegetables and fiber

Eat as many green and rich in fiber vegetables and salads. They have many benefits of offer to your health and diet.

Weight loss Tips #16. Do not «drink» calories

No milk, no juice, no calories in liquid form. Drink lots of water and green tea.

Weight loss Tips #17. Do not eat protein bars or nutritional bars

Some «nutritional bars» are made entirely from food ingredients, and they are preferable than others, but all the protein bars are processed food. When it comes to weight loss you need to be strict in your diet, so get rid of the bars.

Weight loss Tips #18. Make a break for 3 days

If you are feeling stressed and if you are on a weight loss diet and exercise without breaks for more than 3 to 4 months, relax for a while. Stop everything and relax. Leave the nervous and endocrine system to rest and prepare for the next stage. Eat less during these days because your requirements for calories are lower, otherwise you can take more weight. After this break start the exercise again, fully relaxing and more stubborn.

Weight loss Tips #19. Re-thing about your weight loss goals

Be specific and clear on what exactly you want. Not vague generalities such as «I want to loose weight». Write your goals on a piece of paper have it always with you. Twice a day, morning and evening, have a look at them and mentally envisioned yourself with the body you want to have. Feel how you would feel (emotionally) if you had already succeeded. Remember, if you have a negative image for you, you will not be able to loose weight and you will end up sabotage yourself.

Weight loss Tips #20. Drink more and more water

Water is vital for the proper functioning of the body. It is the most important element in our organism. You need to try and drink at least 4 liters of water a day.

Weight loss Tips #21. Increase the frequency of exercise

If you are exercising less than 6 times a week, 30-45 minutes of aerobic exercise, then gradually increase the duration and frequency to 6 days, 30-45 minutes (if you already started to loose weight by doing 4 days a week from 30 minutes, then do not increase the frequency of the exercise). If you already do daily aerobics, increase the intensity and watch your diet.

Weight loss Tips #22. Increase the intensity of exercise

Remember that you can increase the intensity of the exercise and burn more calories at the same time. Challenge yourself by noticing how many calories you can burn at the same time. Keep a personal record. Try to exercise with a partner so as to help and inspire each other. Make aerobic exercises more efficient, not only the training with weights. Look for new limits. Remember, your body can adapt to your needs.

Weight loss Tips #23. Cut the alcohol

Do not drink any alcohol. Not even a beer or even a glass of red wine. Not even in controlled amounts. Even if this sounds impossible, it is a matter of principle and self-discipline as the program becomes progressively tighter.

Weight loss Tips #24. Cut the junk food

If you have weight loss results on a weekly basis, then you can reward your self with a «free lunch» once or twice a week. But if you do not have results you should be stricter. The meals you have must be composed of clean food, as this is enough to increase your metabolic rate, but do not eat junk food because it will be harder to loose fat and weight. Leave the results to determine how strict your diet should be.

Weight loss Tips #25. Make an overview of how you live your life

Look and analyze other areas of your life besides exercise and diet. Sleep, anxiety, recovery, alcohol, smoking, chemical products. You have anxiety and you cannot recover properly? Improve the quality and quantity of your sleep, reduce stress and look carefully if you are exercising too much and as a result you do not let your self to fully recover from your training. Smoke? If so, consider that you may take some weight when you decide to stop, but you must get rid of this unhealthy habit! Put your life in order and do it now. Analyze your diet more carefully. Block or reduce foods with added colors, flavors or preservatives. Cut alcohol and processed foods of any kind. Look for what is not natural and remove it from your diet. You can consume organic products. Keep your diet as clean as possible.

Weight loss Tips #26. Medical advice

Last but not least, if all else fails, see your doctor for a medical check up. Make comprehensive blood tests, hormone tests, endocrine (for thyroid). If there are any problems, follow the instructions and the treatment proposed by the doctor (natural or pharmaceutical). You can get a second opinion if you are not given a physical therapy (the natural way is always the best and healthiest). If everything is normal, then start exercising immediately! The only thing that stops you is you yourself.

Weight loss Tips #27. Set your pace

You may have managed to get half of a mountain path; you can temporarily stop to enjoy the view, preparing for the final climb to the top and continue to find your next goal. Keep in mind that it is normal to have peaks and back on your progress because this is how your body works and adapts.

Weight loss Tips #28. Avoid food that has no nutritional value

Besides the weight loss tips through exercise there are also some tips on how to loose weight by watching your diet and being selective on what food to eat and what not.
There is food that contains a lot of calories, but with very low nutritional value. There are two major categories of nutrients:

Caloric substances: Carbohydrates, protein and fat. These substances contain calories and are necessary for the proper functioning of the body.
Non-caloric substances: This includes vitamins and minerals. There are also the antioxidant substances.

What type of food to avoid:

Fried potatoes, fried chicken (nuggets), crisps and other fried foods: A portion of chips from a fast food can reach up to 600 calories and 30 grams of fat. What does this mean? Many calories and little value.

Sweets, drinks with sugar and other sweet processed foods: A few sweets can contain 100-200 calories, additives and dyes, many calories (from sugar) and some trace elements.

Processed carbohydrates like crackers, biscuits, white rice and white bread: The processed carbohydrates contain some vitamin B complex, but nothing else.

In conclusion, the most important tip is to believe in the value and necessity of exercise for a successful weight loss. The weight loss tips with exercise presented above are just a guideline to help you create your own action plan for weight loss. The most important of all is to be able to change habits and include exercise in your daily schedule. Exercise is one of the most important factors for weight loss, especially for the long-term preservation of it.

Remember that it is not possible to lose weight without a negative energy balance, i.e. you must eat less and to “burn” the extra calories with exercise. It is necessary to make a commitment to your self and to others that you will be persistent in your effort, that you will insist on a daily basis to exercise and to follow your diet.

It is an attempt to change, to become better and happier with your life, an effort that deserves to win. Good luck!