Healthy weight loss

Weight loss: An introduction to a healthier life style

Losing weight is based on a simple mathematical equation.

Weight loss = calories in – calories out

The matter is quite straight forward, if the calories coming in are less than the calories going out then weight loss will be achieved. In simple terms this theory is true however, many people, especially those who have tried to lose weight would argue that is simply not that easy. In reality, there are a number of factors that play a role in achieving or failing weight loss.

As a beginning this article will look into the general concepts of weight loss and introduce ways of achieving weight loss as part of a healthier lifestyle. Some of the points raised here will be looked in more depth at later point.

Weight loss success and failure. The factors:

Through the years a number of different diet plans and trends have come to light, promising amazing results. As with everything, some of these diets work for some people and some don’t work for others. So why is that?

Before looking into different diet tips for weight loss is worth looking into what influences weight loss. The human body is like a machine made by different systems. These systems are interrelated and work in collaboration with each other.  Nothing works in isolation, even if one system fails, the others adapt to compensate. In simplistic terms food is the fuel of the machine – the human body, and it would make sense that there will be a number of factors to influence both the way fuel is processed, but also the way fuel itself can affect the works of the machine. These factors can include the presence of disease/health condition, age, gender, medication, level or kind of activity, individual behaviour towards food and individual genetics. Through time, science has looked and has suggested different influential factors and it is an ongoing project.

Each and every factor on its own or in combination can affect how we metabolically process what we eat. Gender differences, for example, can translate into that women tend to use more fat as fuel during exercise (women have more free fatty acids and growth hormone). However, even the type of exercise (i.e. aerobic, strength) has a different effect on what fuel we burn.

Moreover, behaviours towards food can form as early as preschool age and can determine what we eat, when we eat it and why. Child feeding practices for example, have been suggested to affect the innate self – regulation mechanisms in regards to food. In addition, people can use food for comfort, for pleasure, emotional compensation and so on.

The above mentioned are only some examples, aiming to give an understanding. They would not even begin to cover the subject and its complexity. Someone would understandably ask ‘so what is one meant to do?’ Although each person has individual differences and circumstances, this however, does not mean to say that there are not dietetic guidelines that can be applied for the general public.

Weight loss: a healthier approach

An important point to mention is that losing weight does not necessarily mean healthy, such as exercising doesn’t always mean fit. It has been well documented, that a healthy balanced diet which aims in long term weight results is the best way forward. However, ‘a healthy balanced diet’ is a broad term and not always well defined.

A number of studies have looked into diets which are based in low carbohydrate intake. Many of these studies indicate that low carbohydrate diet can have positive results in terms of health outcomes and long term weight loss. A diet such as the 40-30-30 (also called ‘the zone diet’) and other variations of it or some styles of Mediterranean diet are examples of a lower carbohydrate diet. In essence what they recommend is to reduce the amount of carbohydrate intake in the diet, and increase the protein intake.

For example the zone diet recommends that food intake consist of 40% carbohydrates, 30% fat and 30% protein. Some people may feel comfortable in reducing the amount of carbohydrates to less than that. However, for someone who already has a high carbohydrate diet it would be recommended to reduce the amount of carbohydrates gradually and not to an extreme degree, especially for women. The body is very good in adapting to changes (such as changing the fuel) however; it does require time to make such adaptations.

A point to mention is that such diets are not about depriving yourself from food whether it is the amount or the kind of food. It is about ‘balancing’ food in a healthier way. When talking about carbohydrates people often that is only things like pasta, bread, and potatoes. Vegetables, legumes, fruit and sugars also belong in the carbohydrate category, however, with exception to sugars, the latest contain smaller amount of carbohydrate per gram and also include important to the body, vitamins and minerals. Although calories are not the end to all means they do matter. By lowering carbohydrates by substituting pasta, bread etc with fresh vegetables and fruit will allow to not necessarily change the size/amount of food but the quality. In addition, it does not mean waving goodbye to pasta, bread etc but balancing the amount consumed.

It s important to mention that such diets regimes will lead to long term sustainable weight loss and better health results, but it is not a quick solution. It will not provide the answer in losing loads of weight in 1 week or 2 weeks time. Firstly, even if someone starved themselves they would mostly lose water, use all the glycogen stores, and burn some fat in the process. Starvation is not a recommended diet and most probably not the healthiest option either; in addition, when you deprive the body from fuel, metabolism will slow down in order to preserve energy (as mentioned earlier the body will adapt to changes, and in this case if inadequate fuel is coming in will try to save its reserves). In simple terms will be burning less. This does not mean to say that there is not short term, quick diet regimes which are healthy, is about proposing a ‘healthier’ approach to life as a whole.

In addition, to a healthy diet introduction of physical activity would be hugely recommended. Physical activity, whether being structured exercise (i.e. gym, classes, running) or simple being more active will not only aid in losing weight but also improve health.

Why opt for a ‘healthier balanced diet’ and physical activity? Firstly, such diets are not about depriving yourself from food.  Secondly, it may not promise miracles in short term, however, it can lead to long term sustainable weight loss and can have positive outcomes in terms of health. One can argue that by improving health will improve in some respects quality of life.

A guide to a weight loss beginning

So where does someone start when weight loss is such a complex matter. Here are a few steps to take to help you make a choice for a diet regime.

1. Find the reason why you want to lose weight. Before even choosing a diet to follow, it is helpful to make a list of the reasons you want to lose weight and how much weight is your goal. Is it to get in that dress for the w/end, for health reasons, to feel better or look better, or even just to be healthier? What the reason will be is an entirely personal matter, however, by knowing the reason will help to choose the appropriate diet plan. It will also help to stay in focus in why you have chosen to lose weight and why it is important to you. See also Weight loss motivation

2.Make a food diary. Spend a week keeping a diary of everything you eat and drink, it will provide you with the full picture of your food intake. That 1 biscuit in the office, the 2 large lattés with 2 sugars, or that 1 packet of crisps at lunch may not look as much at the time but it all adds up. It well be that is only those little things that need to change to achieve your goal and not necessarily your whole diet.

3. Be realistic. Setting to high goals or unrealistic goals is like setting ourselves to fail. Losing too much weight too fast may not be a realistic goal, or even saying ‘no’ to the biscuits may be almost impossible. What is possible for you? Changes can happen gradually, or just being aware of what you can and can’t do will help you decide which one is the best way to go.

4.Opt for healthier options. I could not stress this point enough. The world of dieting and weight loss can be a mind field. Look for those options which are well explained, and ideally backed up with scientific evidence. Look at pros and cons, and ideally discuss options with your doctor, especially if there is a health condition, medication, or thinking of using supplements/pills which are meant to aid weight loss. Our health is very important, and there are options out there which can be detrimental to health.

How to tackle common weight loss problems

Today we are bringing together a number of problems or issues with people who have undergone weight loss.  These are common problems that truly affect them. These problems have been there for ages, and those who aspire to lose weight have over time encountered at least one or two of them.

Unfortunately a lot of individuals give in to these problems and eventually give up on their weight loss plan. Depending on how you view it, we can say that there is nothing wrong with the strategies by taking the view that the challenges we encounter along are just simply tough.. The question now is, “how can one tackle common weight loss problems?”. Let’s check them out.

Fear of Exercise

Have you heard of that? Some people actually fear or loathe exercise, but since exercise is part of the plan they must carry on. What they do though is to skip sessions, or even totally give up on that part of the plan. Of course, you are only setting yourself up to fail. Fear of exercise is based around our thinking. Pre-programmed thoughts lead to you to think that exercise is tiresome, is hard, is painful, requires time, and has little effect. All of these negative thoughts serve to generate lack of action and a feeling of malaise.  So what you need to do is to accept the importance of exercise and to appreciate the beauty of it, instead of fearing it.

Experience exercise and feel it. Sometimes we haven’t really tried working out and yet we are already complaining!  Keep in mind that exercise gives you more energy and more strength. Some people do exercise to help them stay awake and keep active, so exercise has benefits that you can feel, and of course that includes weight loss. To appreciate the beauty of it, there is no need to visit the gym. Instead focus on small exercises that you can do at home.  A brisk walk perhaps or a simple leg raise is good. Try to do them at your own pace, don’t go beyond your comfort level, just go steady. Soon enough you’ll see  and experience the benefits.

The wrong concept of dieting

People starve themselves to lose weight or sometimes skip breakfast. Some people also change diets drastically. Others think that supplements are enough or fad diets are the best. All of these will definitely not help you.  When it comes to dieting, a balance approach is  needed and there are actually some good practices to follow.

Skipping meals or starving is not a good idea at all. It slows down metabolism and gives you less productivity. Additionally today everything is created as being simple and fast,  but this development is not beneficial to dieting. These kinds of diet will only slow you down and build up a lot of calories. The best diet  consists of low calories and high fiber. They may come from complex carbohydrates in fruit and vegetables, good oils, protein, etc. These form the optimum diet plan, so using  fad diets or supplements will not give you significant results.

Remember that you are no superman and that applies to changes in your diet. So lower calorie intake or a change in your preferred diet should be gradual as this way you’ll be able to manage  the change. If you try and hasten matters along you have a high chance of failure. So go slowly and steadily.

Lack of motivation

Lack of a weight loss motivation is a common factor in why people fail. Understand that motivation will not always be present. That’s why you will have to find ways to keep yourself motivated. A good way to do it is to have a friend to constantly remind you. He, or she, may share the same endeavors that you have, so you can both give advice to each other. Other ways include ensuring you entertain positive thinking that all will right in the end. People worry so much about their weight that they end up doing nothing about it.  They have wasted all their time worrying. That’s why you should focus on small things that makes you happy and make  you feel good. It could be a small goal to reach such as  joining 5km runs or similar. In fact, to keep active with regular exercise is one way to motivate yourself and obtain relief you from stress.

Boredom

Lastly a common issue is boredom. Boredom is a very great time for temptation. You may eat, or you may slouch around etc. When you are bored you are prone to these things. The best advice is to stay active and yourself occupied. Never allow yourself to be placed in a lonely or boring position for a long time. Keep going, move about and reach out to your goals.

What’s wrong with gaining too much weight?

We talk about weight loss all the time, how about talking about weight gain instead?  Well, as we know weight loss maybe a major trend, but do those individuals who have increased weight really mind? A lot of Americans never even bother to make an effort on losing weight. Why is that? Is gaining weight any good?

Actually body fat is good for everyone, its main purpose is to protect internal organs, it helps in isolating bacterias  thermically, and it can soften physical external blow. Good fats are needed by the body as well to promote energy and also offer protection and vitamins along with it. In regards to obesity though, it is quite different. Obesity can cause great health risks and should be treated like a disease that needs attention and treatment.

Obesity is a condition in which excess fats in the body have accumulated above the average and this changes the body’s appearance and may create adverse effects on health. BMI obese threshold is usually around 30 kg/m2, once you get higher you are already obese and at risk of health conditions like, heart disease, type 2 diabetes, breathing difficulties, osteoarthritis, and even cancer. Most people usually blame genes and other conditions like endocrine problems for their weight, but the fact is that it is commonly caused by a combination of: too much dietary calories, stagnant or lack of physical ability, and a bit of heredity. Also conditions like slow metabolism may also play a big role. People with a slow metabolism eat less but they still gain more, though they expend more energy by just maintaining an increased body mass.

Well if you think about it, obesity may not be that bad. What is important is to have regular checkups and make sure that you are ready to take action to reverse such a condition.  Most people who are having great issues with obesity may be discouraged to actually make the start and lose weight. A lot of factors may be pointed out, but the most common are: lack of faith and a negative mind set. But just like any person who aspires to lose weight, all of them have equal chances. Below are few simple tips that may help you jump start your weight loss journey.

Since too much weight may cause strain on the base muscles and bones, you can start having small brisk walks which are done intermittently with rest periods. 10 minutes would be good enough, and do them every now and then to reach a total of 30 minutes (or more). The problem with people having these issues is that they resort to stagnant activities, like sitting in front of a computer or staying at home watching TV all the time. It is better to be more active and enjoy the sun. You can play outdoor sports with friends, hang out, and generally anything that keeps you moving.

Small diet changes may be needed for now, one quick reminder though is that you should never use any rapid weight loss methods when your BMI is 30 and above.  Go for small but frequent meals and add some fiber coming from fruits and vegetables. Try to minimize fast food products, processed foods and other foods having too much salt and sugar. Water is the best beverage and no other else. That’s about it.

In total it is good to increase your weight only when you really need it (growing up, because of a disease) and if you are on to forming your body. But gaining way too much weight would always be bad, just like all things, too much and too less of everything is bad.

Weight loss made easy

A lot of people know that weight loss only means two things: eating less and exercising more. Though this may sound so easy, but doing the act itself may take more work than you ever expected. In fact, a great percentage failed to lose weight because they underestimated the work involved. This article will give you tips, particularly diet tips for easy weight loss.

Tip #1 lack of water causes water retention

The human body has a way to conserve energy during starvation modes. The same applies with water as the body conserves as much water as it can whenever it senses water deprivation. This often results to edema which will make you look bigger and adds more pounds to the scale. If you wish to treat water deprivation-related edema, you simply need to drink lots and lots of water to let your body know that it does not need to hoard water because constant supply is being replenished.

Tip #2 No stress; no craving

When the body is exposed to stressors, its normal physiologic response is to release a hormone called Cortisol. According to recent studies, Cortisol affects the hypothalamus (the satiety center of the brain). When this happens, your brain will prompt you with certain food cravings which could cause you to eat more than what your body needs.

Furthermore, Cortisol also plays a role in formation of belly fat because of its ability to move fat from a certain part of the body and deposit it around the abdominal area which is also called as visceral fat. Thus, avoiding stress is highly essential if you wish to maintain your diet and prevent unsightly belly fats and love handles.

Tip #3 Listen to your body

The best way to determine what diet suites you best is by listening to what your body tells you. There are times when the feeling of hunger sets in and your tummy has been making wild sounds. A lot of people has been interpreting this as hunger but if you try to listen closely, your body might just been telling you that a glass of water will do. There are a lot of instances when hunger and thirst are being misinterpreted, thus it is very important to listen to what your body tells you and spare some calories off.

Tip #4 Go on a negative calorie diet

Negative calorie diet is based on the principle that some foods may need more calories to process than the amount of calories that they actually contain. This goes true with some fruits and vegetables like lettuce which only accounts to one calorie per medium-sized leaf. The process of chewing, swallowing, digesting, and absorbing the vitamins and minerals found in a lettuce may require more energy than the actual calories a lettuce has, this phenomenon causes a calorie-deficit which will definitely help you lose weight.

Tip #5 stick with lean

Although a lot of people went vegetarian to lose weight, it is actually unnecessary. For meat lovers, you can continue eating meat – lean meat that is. Scrape of the fat and skip the skin and you’ll be on your way to a healthy weight loss journey.

Rapid weight loss diets. Do they work?

Weight loss has become one of the biggest businesses these days. People from all walks of life have become so conscious with their looks that they are willing to go the extra mile just to get the body they want. The importance of catering to everyone’s needs has pushed the industry to come out with different kinds of diets, which were all designed with specific type of people in mind. If you are new to the world of weight loss, you’d no doubt want to lose weight in the fastest time possible. One of the options you might choose is going through rapid weight loss diets, which is very enticing indeed. Who wouldn’t want losing weight in a flash, right? While this sounds really great, it begs one important question—does it really work?

There are a lot of options when it comes to losing weight rapidly. You can go for the Atkin’s diet, the Grapefruit diet, the Russian Airforce diet or even a bread and butter diet. There’s a lot more, and you should have no problem choosing among them. When it comes to losing weight per se, these diets work- there’s no doubt about that. What you need to be concern about though is the effects they have in your body. Here are some reasons why experts don’t suggest going through the rapid weight loss route.

HEALTH RISKS

Fad diets, as how rapid weight loss diets are also called, are linked to a number of health risks. For one, these kinds of diets might lead to bulimia and anorexia. Since you are going to lose weight without waiting for your body to adjust, you may also experience loose skin as a result of the weight lost.

FRUSTRATION

Much of the weight lost in this kind of diet is water weight.  This simply means you’d end up gaining the weight back when you get off the diet. For one, this will end up in a lot of frustration. People who have been losing weight this way are known to be jubilant when they shed off the pounds, only to get down with frustration when they end up going back to their original weight. Maintaining fad diets for a long time is dangerous, so going through it again is not recommended.

WHAT YOU CAN DO

If rapid weight loss diets works, but are not recommended—what should you do? It’s simple. Lose weight the old and tested way. The first thing that you’d need to do is to pay your physician a visit. Some people are not really fit to go on a diet, so it’s best to have yourself checked first. Once your doctor gives you the go sign, choose the best diet and then change your lifestyle. Remember that following an eating pattern is not something you do for a few days—it needs to be incorporated to your lifestyle if you want to truly lose weight. There are a lot of diets you can choose from, but one of the best is the Mediterranean diet.

When it comes to achieving a sexy body, we always recommend doing it slowly—but surely. You’d be better off losing a few pounds a week, than going on a crash diet then end up gaining it all back after a few weeks. By losing weight the right way, you save yourself from a lot of frustration plus you get to maintain the body that you want and be proud of. Just remember to get a clearance from your doctor first, follow a healthy eating pattern, work out, and drink a lot of water.

Best diet foods for weight loss

There are many ways to lose weight; there are those that may put your health at risk like surgery, weight loss pills, and fad diets and there are the so called “natural weight loss methods” like exercise and diet. Among all these weight loss techniques, nutritionists and fitness experts would agree that eating right is the best way to do it. So here are the best diet foods for weight loss.

#1 Oatmeal for breakfast

Oatmeal is known to be rich in fiber and is very good for the heart due to its ability to lower cholesterol. Furthermore, oats are heavy on the stomach which means a bowlful of it is enough to make you feel full for the whole morning. For this reason, you get to avoid unnecessary mid-meal snacks.

Although oats are carbs and low-carb diets are quite popular because of their ability to help you lose weight fast, recent studies reveal that people who consume whole grain carbohydrates are less likely to gain weight or develop obesity than those who are under a fad diet.

Tip: If you wish to maximize the benefits you’ll get from oats, serve a bowlful of oatmeal topped with fresh fruits like strawberries, blueberries, and apples. These fruits contain very little calories and are rich with essential vitamins and minerals. Also, try using oats instead of breadcrumbs when preparing meatballs or as breading for turkey and chicken. These are healthier and not to mention, tastier!

#2 Steak for lunch

Meat lovers will surely rejoice to hear that weight loss does not require you to limit your diet to fruits and vegetables only. In fact, eating meat –lean meat that is – is highly recommended because they contain high amounts of protein. Protein helps build the muscles, and the muscles help burn more calories, thus including lean meat in your diet will surely help you lose weight and may even give you some muscles to brag.

Tip: Frying lean meat would significantly increase the calorie content of the dish. So, instead of frying it, better grill or bake it with some aromatic herbs rub for that “oh so delicious” meal minus the calories.

#3 Vegetable and fresh fruit salads for dinner

This one is quite obvious because vegetable and fruit salads are almost always in a dieter’s list. However, do remember that not all salads are healthy. There are those that contain heavy salad dressings and some meat that could spike the calorie content of the dish to as much as 500 calories. In fact, a hamburger at McDonalds which accounts to 250 calories is a better choice than the McDonald’s Premium Southwest Salad with Crispy Chicken which contains 430 calories per serving.

Tip: When preparing a salad, use olive oil or lemon juice with a dash of salt and pepper instead of mayonnaise or any other heavy salad dressings. It will significantly decrease the calorie content of the dish.

The above suggestions, if done right, will surely help you lose weight fast. Also, don’t forget to drink plenty of water after every meal and as often as you can, this will help your digestive system and increase your metabolism for a more effective weight loss.

Celebrity weight loss secrets

Celebrities set the standards of what’s hot and what’s not; they’ll define what’s the difference of “slender” and “anorexic” as well as the “fat” and a “sexy plus size”. Popular men’s magazine, FHM releases a yearly edition of 100 sexiest women in the world which tells the readers who has flaunted the best body every year. Let’s take a peak on who made it on the top 5 this year and learn their different celebrity weight loss secrets.

#1 Cheryl Cole

Girls Aloud singer Cheryl Cole was voted as the sexiest woman in the world for 2009 and 2010 because of her gorgeous body, brown eyes, long legs, well defined cheekbones, and her hair which underexposes her cleavage. But there is more to those refined features why she got the top spot, she also managed to shed off 150 pounds of useless flab.

How she did it? Well, aside from the fact that she had a little help when she was stricken by malaria July of this year, all the singing plus dancing during her on and off stage performances surely burned her lots of calories.

#2 Megan Fox

Transformer bombshell Megan Fox shares she’s under Vinegar diet. It is a popular diet in Europe where you drink raw apple cider vinegar. This diet is said to work as it suppresses the appetite as well as clean the digestive organs and speeds up one’s metabolism.

Fox needed to go really slender to fit in her Jonah Hex costume where she played as the gun-toting prostitute. However, she might have gone overboard that the producers of Transformer 3 need to let her go because she’s too thin to play the role of Mikaela Banes.

#3 Marisa Miller

Supermodel Marisa Miller who wore the “Fantasy Bra” on the latest Victoria Secret Show landed on the third spot in the list. Thanks to her genes, she has a natural slender physique but Miller’s body is also a product of her active lifestyle. She enjoys surfing, horseback riding, dancing and doing domestic stuff like laundry, grocery shopping, and cooking.

#4 Frankie Sandford

21 year old and member of the girl group The Saturdays, Frankie Sandford has the most amazing flat belly with tight muscles in the midsection. How she got it? Let’s take into account that The Saturdays perform at such intensity where they move, dance, and sing at the same time. Although she claims that she is not obsessed with exercise and enjoys every food that she can grab, dancing burns a lot of fat and tones the core naturally.

#5 Keeley Hazel

She is one bombshell with a cause. She posed nude for PETA in 2009 where she was quoted “I believe that killing animals for vanity is wrong.” Aside from her good heart, Keeley Hazel has a really gorgeous body. Her Secret? Living an active lifestyle. She did modeling, filming movies, album recording and a lot more. With her hectic schedule, she did not fail to make sure that she eats the right food and drink plenty of water.

Getting on FHM’s 100 sexiest women in the world list may be quite hard for most of us. But then again, it may be hard but it’s not impossible. Who knows, your face might be on the Year 20something’s sexiest women in the world.

Best weight loss exercise for great results

There is no better way to burn off calories but to sweat it out through exercise. It may be hard, but this is one hard work that will surely pay off. Simply allocating at least thirty minutes to an hour a day for exercise could help you shed off those pounds in no time. This article contains the best weight loss exercises that will help you achieve great results.

#1 Stationary bicycle / spinning – vigorous

Stationary bikes are almost like the real bike only that it won’t get you anywhere. This is perfect for people who prefer to stay at home or would like to do something else while burning off some calories. With this equipment, you do not have to worry about missing an episode of Oprah or Grey’s Anatomy as you workout. Furthermore, this is ideal for people who are not used to exercising and to people who are very overweight because it has lesser impact which makes it a knee and ankle friendly equipment.

This exercise could help you lose 500 to 1000 calories/hr depending on how fast you go and how much resistance you put in it. And since developing a rhythmic pace is easier with stationary bikes, you’ll have better chance of burning more fats.

#2 Elliptical trainer

If problems with your knees, hips, back, and joints prevent you from working out, an elliptical trainer might be the best option you have. It has little to no resistance compared to the traditional treadmills and stationary bikes.

Most elliptical trainers come with a handle that provides upper body exercise making elliptical trainer a very effective cardio exercise that allows you to burn 500 to 800 calories/hr. Again, this depends on how fast you go and the resistance you put on it.

For more information read: Elliptical vs treadmill

#3 Step aerobics – high impact

Step aerobics can literally bring your calorie-burning workout to the next level. It makes use of a step or a raised platform about four to twelve inches high where you step up and down while alternating the leg used. You can do step aerobics with a music to improve your leg coordination and to make it more fun. With this alone, you can burn as much as 600 calories/hr.

For people with advanced skills, you may use dumbbells to incorporate upper body exercise. This technique could help you burn up to 800 calories/hr, making it an excellent cardiovascular exercise that could get your heart pumping up to the fat burning zone.

#4 Running

Whether you use a treadmill or do the actual run outside, running is definitely a good calorie-burner. Like any other exercise, the amount of calorie burned depends on how fast you go. If you are running as fast as 12mph, you’ll be able to burn as much as 1,521 calories per hour; 1,224 calories/hr at 10mph; 918 calories/hr at 8mph; 783 calories/hr at 7mph; 684 calories/hr at 6mph; and 576 calories/hr at 5mph.

Although running may seem the best calorie burning exercise, running a constant speed of 12 mph per hour to burn 1,521 calories is almost impossible, not unless you are a professional runner. The same thing goes with other workouts; the amount of calories burned will always vary due to the inconsistent speed as well as the body’s ability to adapt.

« Previous Page — Next Page »