A common sense guide to weight loss.

Ten Common Sense Strategies for Long-Term Weight Loss
Although weight loss comes easy to many people, there are those individuals who find
the whole process incredibly difficult. There are countless fad diets available on the
market if you so wish. These so called ‘miracle diets’ promise you a range of things from
dropping pounds quickly to dropping entire sizes in mere days.
The honest truth of the matter however is that if you want your weight loss to be
successful and last in the long term, you need to be content in understanding that these
things take time. Weight is not gained over night, nor will it be lost in a matter of days.
There are ten ways that will aid you in losing and keeping off your weight for the rest of
your life.
The first strategy and the one that is the most palpable, is to eat less food than you
normally would. Individuals who struggle with their weight are far more apt to consume
larger portions and more calories than their bodies actually need. To lose and maintain
weight, it makes more sense to take in small meals with portion sizes that are reasonable.
Although eating less is a good start, it is not the only thing that you need to do. It is vital
that you take into consideration the type of nutrients that you are consuming. For

example, a small amount of high calorie food is actually worse for you than a large
portion of something low in fat and calories.
Living a healthy lifestyle that allows you to maintain a good weight in the long term,
calls for you to choose foods that are not brimming with fats and calories. Both your
weight as well as your overall health will benefit when you make healthy food choices.
Ideally, removing sweets from your diet would be a great choice; however, even just
cutting down on junk food is a good start towards a healthy life. Although treats like
candy and sweets taste wonderful, they are overflowing with calories that make it almost
impossible to lose weight.
Although something like a chocolate is so small in size, the amount of calories that it
contains is unreal. You could have numerous pieces of fruit for the same amount of
calories found in one sweet treat. Not only would the many pieces of fruit fill you up
even more, but it will also offer you essential vitamins and minerals that your body
needs.
Fast food restaurants are a pit fall for many in their quest to lose weight. In the busy
world that we live in, it is often far easier to stop and grab quick meal than it is to go
home and prepare a healthy meal after a long day.
Even though these fast food treats are convenient, it is one of the least healthy meals that
you can consume. If you crave fast food dinners, just keep your visits to as seldom as you
possibly can. As often as you can, choose instead to cook a healthy meal for yourself at
home, your diet will definitely benefit.
Healthy eating choices are just the start when it comes to loosing weight and having a
healthy lifestyle. Exercise is an essential element in the quest for optimum health and
fitness. Even if you do not consider yourself to be athletic, there are choices you can
make to incorporate exercise into your daily routine.
For example, say no thank you to the elevator and get a mini work out by climbing the
stairs. If you are too busy after hours, use your lunch break to take a walk and enjoy the
outdoors. Or, you can decide to join a gym and exercise a few times each week.
Cutting down the amount of calories in your diet will defiantly help you to lose weight.
However, it is the combination of diet and exercise that will allow you to maintain your
weight for the long term. Your body requires exercise, movement and sweat to keep it
looking as prime as possible.
There are so many people who do well with their diet in the short term. Before long
however, they find that candy and fast food call their name. Instead of indulging once,
they give in and then forego their diet all together.

If you know that you fall into this category, it may be a good idea to find yourself some
support for your weight loss quest. You can turn to a friend, family or even a group to
encourage you as you work your way towards a healthier body.
Another two key points to keeping your weight off for the long term is to set goals that
are attainable and to have patience. As mentioned you did not gain the weight in days,
nor will it be gone in days, these things take time.
At the start of your weight loss regimen, set goals that are realistic. Do not make your
goal, the overall total of pounds that you need to shed. This can discourage you if you do
not see results happening quickly. Try instead to set ten pound goals at a time and as you
reach them, praise yourself for encouragement.
If you diet and exercise in a healthy, safe manner, you will lose the weight, it will just
take time and commitment on your part.
By all means, reward yourself when you reach one of your weight goals. However,
reward yourself in a manner than makes yourself feel good without making your treat a
food related item.
It’s a fact that if you treat yourself when you reach a goal, your more apt to continue on
taking care of your health in a positive fashion.
The last thing to remember when you are attempting to lose and keep the weight off is to
always be constant. Make your weight loss a part of your whole life, before you know it
you will be in a healthy routine with results that will be with you forever.
*****
Three Common Hazards to Avoid in Dieting
Almost without fail, many individuals mark the New Year with a pledge for dieting,
losing weight and improving their overall health. Unfortunately, this group of resolutions
also appears to be the hardest to follow through on. If you have found yourself in this
group that creates these resolutions and can not stick with them, there are three common
perils that you can avoid that may help you to stay on track.
The biggest pitfall in dieting is when you turn towards a diet that comes from the shelf
that promises you fast and simple results without any work involved. Off the shelf diets
tend to fall into the groups of pills, liquids or various magazine recipes that guarantee you
dropping entire dress sizes in a limited amount of time.
Due to the fact that so many of us are desperate to shed pounds, sales pitch diets tend to
capture our attention. We want to believe that these fad diets will work so we are willing
to give them a try. They are bound to fail though as a proper weight loss routine calls for
consistency, putting in a lot of effort and you have to be determined.

Many of us fall into the trap of turning to treats high in calories or that we find
comforting when we are in the grocery store. That means that if we find a pill that we
believe can allow us to eat whatever we want yet still lose weight, we want it to be the
truth.
However, this is exactly the hazard that so many people run into with fad diets. Even if
you do happen to shed some pounds, your just apt to gain them back again in no time at
all.
Yet another diet hazard comes in the form of either not eating at all or cutting back on
food in extreme amounts. To start with, these diets are very hard to follow as you will be
hungry and tempted to cheat on your diet.
Also, this is a very detrimental way to treat your body. Your body needs a certain amount
vitamins and minerals that you can only find by eating a healthy, balanced diet. Instead of
trying to cut food out, just eat smaller portions of the foods that you enjoy.
You can easily avoid this diet hazard by altering your lifestyle. You can decide to eat
healthy foods such as vegetables, grains and staying away from foods that are high in fat
and calories.
The last diet hazard comes in the form of what is known as the yo-yo effect. This happens
when you actually do shed pounds from one of the fad diets and then you give up the diet
and then return to your past, poor eating routine.
When this occurs, you can actually see yourself gaining more weight than you ever have
before. There are some insulin and glucose reactions that occur in your body that can aid
you in loosing weight. They experience a strong hit by the sugar and calories being
consumed by your body. This leads your body to think that it was being starved and now
it is being allowed to consume sugary, high calorie foods.
This will cause your body to flip over and hold onto more fat just incase your going to
take away the calories again. Bodies were created to work hard and work on a set amount
of food.
The best way to avoid these dieting hazards is to put in some time for research on diets.
Consider talking to your doctor and see what they have to suggest. Your doctor is the best
one to advise you on the proper way to lose weight while staying healthy.
*****

Identifying your Health and Weight Profile for Successful Weight Loss
Even though there are some people who gain weight for genetic reasons, typically the
main cause of having excess pounds on your frame comes from the type of lifestyle that
you lead. This means that if you want to lose weight, you need to step back and see where
your health flaws in your lifestyle lay.
If you are the type of person to indulge in fast food, sweets and other high calorie
indulgences on a regular basis, you can probably safely say that your weight issues are
not genetic or health related.
If you want to honestly see what your health and eating habits are, you can always make
yourself up a health and weight profile to see exactly where your flaws are.
To start out, go ahead and make a chart that shows for every day what you ate, when you
ate it and how many calories you ingested. While you make your chart, do not forget to
list all the liquids you ingested too. You might be surprised how much sugar we
sometimes ingest without even really realizing it.
The next logical step is to pay a visit to your doctor to find out how many calories you
need in your daily diet. You can also browse the net for dieting tips and tricks as well.
Typically, the amount of calories you need is determined by calculating your weight,
height, age and the amount of exercise you get on any given week.
Once you have calculated the calories necessary to have in your diet, look back and pay
attention to what you recorded as having eaten in the last couple of weeks that you kept
your health journal for.
This journal allows you to notice how much higher your calorie intake is than it should
be. As you look over your list, use a highlighter to mark all the food that you consumed
that is not good for a healthy life. This of course includes foods such as soda, candy, fast
food and other high calorie items.
Even though it is okay to have some of these foods now and again, they should be a once
in a while treat, not a part of your daily eating plan. After all, it is these foods that caused
you to become unhealthy in the first place, so less is definitely more.
The only way that you will lose weight and keep it off is to change your past bad eating
habits and create a new healthy lifestyle for yourself.
Allow room in your journal for recording how much you exercise. Ideally, you will want
to incorporate exercise into your daily routine a few times each week. In fact, it is
suggested that you exercise at least three to five times a week.

Your journal will allow you to see if you are getting enough exercise or if your lifestyle
could use some more activity. At this point you can determine what type of exercise you
want to bring into your life if you find that you need more.
Exercise does not need to mean visits to the gym; you can get into shape in many
different ways. For example, opt to take a long walk instead of sitting indoors or you can
take the stairs instead of the elevators.
Exercise is an incredibly important part when it comes to creating a healthy lifestyle for
you. Overall, it is actually exercise that is even more essential that your diet.
Start today by making your diet and exercise journal and tracking your way to a much
healthier lifestyle.
*****

How to Set Goals for Losing Weight Permanently
Weight gain happens over a period of time and can not be lost in days as it was not
gained that way. So, even though there are man ways that you can go about loosing
weight, you will want to make sure that it is a method that ensures you will keep the
pounds off.
As a general rule, weight is gained by making choices in your diet that are not very good
for you. Typically, you can calculate how many calories you need daily and if you work
towards staying as close to that number as possible your fat less apt to struggle with your
weight.
If however you decide to forego eating sensibly and give into all your cravings, you’re
bound to see yourself gaining weight. This can happen slowly over time but you can be
sure that you will see it happen
If you want to lose pounds and keep the weight off for the rest of your life, it is really
important that you set goals and stick to them the best that you can. Setting goals is an
essential key to successful weight loss.
You need to keep in mind that especially if you have a large amount of weight to lose that
it is not going to happen overnight. As a general rule, doctors say that to lose weight in a
healthy manner you should shed about six pounds each month. Bear this in mind when
you set your weight loss goals and aim for a goal that you can reach with ease, perhaps
five pounds each month.
To keep the weight you lose off of your body permanently, you will need to alter your
lifestyle and the way that you eat. Although cutting down on food can help, if everything
you consume is high in calories, you are far less apt to notice and improvement.
Eating healthy and taking in large amounts of fruit, grains and vegetables will satisfy
your hunger and allow you to shed pounds at the same time. Eating healthier, will not
only rid your body of excess weight, it will also allow you to have an overall life that is
healthier. You will notice your body thriving due to the excess of vitamins and minerals
that healthy foods introduce to your system.
Even though you will always be subject to a certain amount of temptation, when you set
goals for yourself, you will have a stronger will to resist the pull of high calorie
indulgences.
Eating healthy does not mean that you have to rid your diet of deserts; there are many
healthy treat choices if you look. Also, if you have been sticking to your diet very well,
now and again you can give in and have a high calorie snack.
It is actually more beneficial to allow yourself a treat now and again. This way, you are
less apt to completely give up on your diet. A small bite of something high in fat is far

better than saying no to your diet and eating the whole thing and ruining everything that
you have worked towards.
When you set your goals, allow yourself some rewards. When you achieve a goal that
you set, allow yourself a reward for your hard work. By rewarding yourself, you are
offering even more encouragement to stick to your new way of life. Consider buying
yourself a new outfit or indulge in a massage, your effort is worth it.
You will also need to bring exercise into your life if you want to keep your weight loss as
a permanent fixture in your future. Eating smaller portions of healthy food and exercising
regularly is the best way to keep the pounds from returning.
When you are fit and healthy, you burn off more calories and feel more like continuing
the effort needed to loose weight. It will not always be easy to keep up with your healthy
life, but goals will allow you something to meet.
Within a few months of eating well and exercising on a regular basis, you are bound to
notice results that will stay with you as long as you put forth the needed work.
*****

Nine Nifty Ideas to Kick-start and Maintain a Weight Loss Exercise Program
The idea of loosing weight is often on the minds of many people. However, weight loss is
not always an easy goal to achieve. The best way to go about this task is to start a
program that incorporates weight loss and exercise.
To begin with, you should start by cleaning out your body. When you cleanse your body,
your cells are programmed to shed fat instead of absorbing it and this will give your
weight loss program a fabulous start.
If your current diet contains a lot of foods that are fatty and high in calories, your body
becomes programmed to store fat for lean times. So, a cleansing will inform your
metabolism that the fat needs to go.
One way to cleanse your body is by consuming a diet that is low in fat, add some green
salad and soups that are low in calories to your eating regimen for about three days. This
allows your body to become aware that you are now taking in foods that are not as high
in calories. You can do this by eating a very low fat, more salad and low calorie soup diet
for approximately two to three days. This trick tells your body that from now on, the diet
is lower in calories and it is time to use some of that fat that was stored in your body.
Another wonderful thing to do is to pump yourself up. Set your goal and believe that you
can achieve your weight loss dream. Do not allow anything to stand in your way, if
needed talking yourself into feeling good about what you are doing. It is motivation such
as this that will keep you on the right track.
One more essential element to weight loss success is to find a support system to help you
along. Work out with a friend or a whole group of people in the same boat as yourself to
keep your spirits up. There are often programs and groups that you can join that can offer
you support as needed.
You may want to consider signing up for an exercise class as well. When you join and
pay for something you have a level of commitment to attend which will help you meet
your goals quicker. You will find that classes offer you more support than just joining a
gym will.
Even people who lead hectic lives should have the time to join a specialized group that
has half hour fitness classes where you go daily and work on various muscles. No matter
how busy your life may be, a half hour is usually a reasonable amount of time to spare.
Books on diets, exercise and fitness leading towards a healthier lifestyle are also a
popular way to get fit and stay in shape. Put in some research and find out if there are
places in your city where you can go to exercise.

The more you plan your new healthier lifestyle the better the chance that you will stick
with your goals and reap the results. Set a plan in place that involves exercise, diet and
know ahead of time how many calories and from what types of foods you need.
Eliminate high fat and calorie foods found from unhealthy food choices. Avoid candy and
fast food whenever you possibly can. These food choices are diet nightmare for many
people. Taking them out of your life is a wonderful way to start your healthy, new life.
You cannot stick with a new diet if you do not have a certain amount of will power. Be
aware when you start, that you will face obstacles and bad days where you want to just let
it all go. However, if you stick to your guns, a slim figure and a healthier life is yours for
the taking.
*****

Tips to Get Started on that First Ten Pounds
For most people, the hardest part of a diet is shedding their body of the first ten pounds.
Your body can feel as if you are starving it and it begs for the typical comfort foods that
it is used to. It is easy to give in and embrace your old way of life, however, there are tips
you can use to eliminate the first ten pounds you want to lose.
When you plan to start a new diet, make certain that you are sure this is something that
you want to do. You need motivation and determination to stay with your diet as well as
to have an exercise plan in place.
The first ten pounds are the hardest to get rid of and you will need to be forceful with
yourself. Keep in mind that once those pounds are gone, it will be far easier to continue
on your healthy path. At all times do the best that you can to stay on your healthy eating
plan.
Whenever possible, surround yourself with support. Turn to a friend if you can, ask them
to join you on a quest to diet or just be with you for additional will power. You can also
sign up with a support group for those on diets. Some of these groups are free while
others may have a minimal charge.
Always remember that support is never a bad thing and the more that you can get, the
better off that you will be. Use help to shed those first ten pounds in any form that you
can get it.
When you start a diet and need to lose the first ten pounds, the best way to do it s through
what is known as cleansing, a process that takes two or three days. Your body is designed
to store fat when it is given an excess amount of it and once taken away, it needs to
eliminate that fat.
If you just cut down on calories, it will take a longer amount of time to shed the first ten
pounds. Cleansing will help you get your diet in gear in a good way. During this
cleansing time, eat foods that are low in both fat and calories. Stick to soups, salads and
ingest very small amounts of meat.
Try also to keep the amount of food that you consume, even if healthy to small portions.
Although this may be tough, it is during this time that your body will stop releasing fat if
your calorie intake is lower. Take in calories suggested for your height and weight and
you will find it easier to stay faithful to your new diet.
You will also find that cleansing will allow your body to learn to rely on smaller amounts
of food to feel full.
Remember too that you are not apt to loose the first ten pounds if your diet is done
properly in less than a month or two. You will find that you need to diet and exercise to
see even a five-pound weight loss in about four to ten weeks.

It may sound like a long time to shed weight, however it is not gained overnight, nor can
it be lost that way. For the results to stay, you will need to be faithful to your routine to
find the success you crave.
If you find yourself frustrated on the road to a better body, give yourself rewards for a job
well done that do not come in the form of food. Treat yourself to some new cosmetics, a
massage or anything else that makes you feel cared for. Each pound that you shed is
something that you have worked hard for and should be acknowledged and will give you
the esteem you need to keep on the path to health.
*****

How You Can Feel Full and Still Consume Fewer Calories
Almost everyone struggles with worry when they first start a diet. They wonder if they
will fail, or go hungry while they try to lose weight. Even people who are thin struggle
with the thought of not having enough food in their body on a given day.
Thankfully though, there are numerous foods that do not have a high amount of calories
or fat and that fill your stomach so that you do not feel the pangs of hunger. You can also
use different tricks that will help you avoid taking in too many calories whole still feeling
nice and full.
Lifestyle changes are the most essential when it comes to taking in fewer calories yet still
feeling full. Make sure that every time you eat it is something that is healthy and good for
you. Rid your diet of foods high in fat and calories; instead opt for choices such as fruit,
grains and vegetables.
Let’s say for example that you consume a large salad before you eat supper, your
stomach will be a lot fuller and you will find that you eat less than you normally would
have. If you do not enjoy salad, you can always decide instead to eat a soup that is low in
calories.
You can purchase a wide range of soups in the store that have small calories and are not
high in sodium and are healthy while tasting great. If you like to cook, you can always
create your own recipes for soup at home from books or online sources.
If you are between meals but find that hunger pangs will just not allow you to wait, you
can still eat without feeling guilt. Just reach for snacks that are in the form of fruits or
vegetables. Not only is this a much healthier choice than junk food, you will not have to
worry about extra calories. You could always choose to chew on a stick of gum that does
not contain sugar as well. The chewing motion of eating the gum will trick your stomach
into thinking that it is not hungry.
If you want to tamp down your hunger but do not wish to eat, simply sip on a beverage as
liquid fills your belly. Choose water or a drink that is very low in calories so that you do
not gain weight however. At each mealtime, you should always have a large glass of
water on the go so that you can use the liquid to aid the food in filling you up.
Take your time when eating and chew each bite carefully. The faster you eat, the more
you consume which adds up to additional pounds. It takes your stomach some time to
register that it is full, so when you gobble you can take in far more food than necessary.
When you eat slowly however, your stomach will tell you that you are full and you have
much less of a chance of eating too much.

For lunch, avoid the trap of stopping at a fast food place. Stay away from unhealthy food
and instead bring a lunch from home. You can either pack your lunch the night before or
make it fresh in the morning.
There are some fast food meals that actually contain as many calories as can be found in
several healthy meal choices. Good food though allows you to be very full on fewer
calories.
Whole grain foods are far better choices than regular are when possible. If you need a
snack, reach for a slice of whole grain bread and a thin slice of turkey or ham that is low
in fat. This snack will fill your belly on very limited calories.
Always think before you go ahead and eat. Make sure that you are grabbing for food and
snacks that are good for you and not high in calories or fat. When you want something to
eat, take a moment to put together a meal that will not leave you feeling guilty later. You
can really eliminate calories from your diet when you take the time to make the right food
choices.
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Hydration and Health - Drinking Tips for your Diet Plan
Seeing that the human body is 55-70% of our overall body mass, it makes sense that this
water needs to be replaced in our system on a regular basis. This means that when you
start a diet, you do not want to withdraw the amount of liquids that you take in. What you
do want to ensure however, is that the liquids you drink are good for you.
There are dieticians and doctors who believe that water can tone down your appetite and
is therefore a good choice to have in large quantities within your diet. They believe that
there are times when we think we are hungry that we are actually just thirsty.
This means that if you drink a large glass of water, you may find that you are full and
actually do not need to eat anything after all. This means that you do not have to turn to
food as often. Water is a necessary element to enable your body to perform properly.
Loosing even a slight amount of water can dehydrate you very fast.
It is very important when you go on a diet to either eliminate or drastically cut back on
drinks that are high in calories and or sugar. This tends to mean sodas and a wide number
of juices. These products often are composed of caffeine as well, which is a diuretic that
will leave your body dehydrated without you even being aware that it is happening.
There are many doctors who think that even diet soda is not a healthy choice. Studies
have been conducted that show that sweeteners used in those products make your body
believe that the insulin sugar is on its way and when it does not arrive, your insulin level
will drop and make your body think that it needs sugar when it does not.
To figure out how much water that you should be taking in, calculate the estimated
amount of water that you should consume combined by your body weight and divide that
number in half. This means for example that a person who weighs 150 pounds should
take in about 75 ounces of water- about ten eight ounces glasses each day.
There are doctors who recommend that you keep tabs on the amount of water that you
drink. Pay attention and record the data for a few days to see if you take in how much
water you should be. Bear in mind that you are supposed to drink this amount of water all
year long. It is a good idea to consider drinking a bit more water in the summer months,
when you sweat out some more of your body’s liquids.
Although a good diet and exercise routine are a wonderful place to start, you cannot
forget to also be drinking enough water. You may notice by adding more water to your
diet that the numbers on the scale actually decrease.
Your liver and kidneys have vital roles in how your body functions. The liver
metabolizes fat and prevents it from being stored in your body. Without enough water to
work with, your kidneys cannot do the work necessary to your body. The liver also has to
work to help the kidneys perform and need water to do this.

So, if you opt to not drink enough water, you will be preventing your body from
eliminating fat because your liver will not be able to metabolize fat properly.
There are so many important reasons as to why you must always make certain that you
are implementing enough liquid into your diet. Water is easy to find, comes in many
variations and will make all of the difference in your diet.
*****

Share the Burden and Lose the Weight
Anyone who has ever been on a diet can tell you that they are not easy to stick with and
unfortunately, many people give up before they actually notice the beneficial results.
Instead of trying to take the task of loosing weight on by yourself, feel free to share the
load. There can be different meanings for the expression of sharing the load.
You can take this to mean sharing the load with someone else that is trying to loose
weight as well. When you know another person who wants to shed pounds, you can work
together and do many things such as planning meals, taking walks, joining the gym or
anything else that will help you to stick to your diet.
It is easy to give in to the temptation of candy and other high calorie treats as well as to
skip any planned exercise. If you have someone right there beside you to share your load,
you can offer one another the necessary motivation to stay on task.
Famous people that you can think of tend to have a personal advisor or trainer that gives
him or her the encouragement that they need to keep working towards their personal
weight loss goals.
Therefore, the person that you choose to help you share your diet load is in an essence
like your own personal trainer. They will offer you the pep talks that you may need time
and again to keep going on your diet.
Another good way to share your load is by joining a support group that meets weekly.
When you are a part of a group where everyone involved is attempting to loose weight
will allow you to see the results and how you are progressing.
A group also lets you see that you are not alone in your quest for better health. If you
have a moment where you feel like giving up or do not want to exercise or eat well, the
other people in your group can support you. Perhaps they can go for a walk with you or
offer to lend you an encouraging ear.
Family can be another wonderful source of support when you need someone to share
your load with. Let your family know that it is very important to you to lose weight and
become healthy.
You can let your family know that they can support your diet by all eating the same
healthy foods that you are, or by offering you support in any way that you may possibly
need.
One reason that many people gain weight is because they find themselves under stress.
Therefore, it can be tough to stick to a diet when you find yourself in a stressful situation.
If you share your load with your family, they can help to keep you out of situations where
you may end up feeling stressed and tempted to cheat on your diet.

Women are very prone to eating when they find themselves feeling burdened and stressed
out. Share your load to prevent this from happening whenever possible.
Time constraints can also make it hard to eat healthy and exercise. You could find
yourself thinking that if there were more hours in the day that you could actually take in a
healthy diet. It is important to understand that eating healthy foods is essential when you
want to loose and then maintain a healthy weight.
Instead of trying to do it all yourself, find someone that you can share your load with.
You are far more apt to be successful in your weight loss quest and to keep the weight off
in the future. Keep in mind that when you share your load, it is far less for you to carry all
on your own.
*****

Self-Monitoring Tips to Help You Stay on Target
For the results of a diet to stick, you need to be consistent with your eating habits and
exercise routine. A stop start method is not the right way to go about creating a healthy
life.
To keep yourself on track and ensure that the weight you lose stays off in the future, you
need to monitor yourself and all of your health habits carefully. Tips and tricks used to
monitor yourself are bound to be the most helpful thing you can do to loose weight.
If you are not sure what monitoring yourself means, you can think of it as keeping a
journal. This journal should contain notes on how much you eat that day, what you weigh
and how much exercise you took part in.
Keeping a journal is not always easy and may in fact seem boring, but it is an excellent
way for you to see exactly how well your diet is going. Many of the diets you may
stumble across in books, online or though clinics will provide you with charts you can
use to keep track of your progress.
Monitoring yourself allows you to be very aware of what you were eating, how you are
eating now and what you’re eating will become in the future. This can provide you with
the information you need to stay away from the types of foods that can cause your diet to
fail.
It makes a lot of sense when you think about it. If you do not keep track of the amount of
calories that you are taking in, you can not add them up to know if you are eating too
much.
It is never a good idea to just guess at how many calories you consume on a given day.
Your journal will also allow you to see what your eating patterns are like and you will
notice if there is a certain time each day that you are tempted to give in and indulge in
high calorie foods.
When you see what you are eating on paper, you are by far more apt to make the right
food choices. When it’s printed out in front of you, you can not forget or lie to yourself
about what you consumed.
It is thought that the better journal you keep, the greater the chance that you will stick to
your diet. You have a better chance of eating right and exercising well when you keep a
journal of everything.
In fact, there are probably many things that you will learn about yourself as you work on
your journal. These little tidbits will play and important role as you work on your diet
program.

You need to carefully journal your exercise as well, not just the food that you eat. Your
journal will tell you how much exercise you are getting and if you need to implement
more into your routine.
There may be days where you think you have actually exercised quite a bit and your
journal will be able to tell you if you are right or not.
When you journal your weight you will have in your face access to numbers that tell you
how well your program is working for you. It also allows you to see how many pounds
you have left towards meeting your weight loss goal.
If you are faithful with your diet and exercise routine, as the weeks pass, you will
regularly notice the numbers in your journal getting smaller.
When you are monitoring yourself and keeping a journal, it is essential that you stay on
track for quite a few months. Always utilize the proper charts that you can get directly
from your doctor or even online.
Fill your charts out properly and on a regular basis so you can track your progress with
accuracy. If there is something about the chart that you do not understand, ask questions
so that you can make sure your getting the most out of your chart.
If necessary, ask someone that you trust to remind you to keep your journal and to
continue monitoring yourself. If you have any trouble at all filling out journals, it may be
a good idea to have that extra push.
To make certain that your weight loss program works out in the best possible way will
not always be easy and may at times be downright boring. However, journal keeping and
he results you notice from consistent hard work will make every moment worthwhile.
*****

Positive Dieting Behaviors Deserve a Reward
When you are on a diet it can be hard to stick to your goals and shed your body of excess
weight. The good news however, is that there are numerous thing you can do to help keep
yourself on task. Make sure to reward yourself when you stay with your weight loss
regimen. Rewards are a wonderful way to make yourself feel happy and good about the
new lifestyle you are leading.
Some people find it useful to set short term goals such as promising themselves that they
will lose a certain amount of weight in a set amount of time. The important thing is to
make sure that you do not set goals that are out of reach.
You should view the fact that you even reach a goal as something worth rewarding
yourself for. People of all ages respond well to rewards and being an adult on a diet is not
an exception to this rule.
Rewards are a wonderful way to motivate you to keep going and working towards a
healthy life. As you reward yourself you are far more apt to want to keep working so that
you can receive the next reward that you have set for yourself.
Rewards work in so many different areas of a person’s life that it makes perfect sense to
think that a reward system is a good way to keep you on the right diet track.
Rewards are designed to make you feel happy about something that you have reached. It
makes you feel better about yourself and the effort that you have put in. A reward tells
you that you have worked hard and deserve to be treated.
There are so many different ways that you can reward yourself for doing well on your
diet, however, it is wise to choose a reward that is not food related. If you really do want
to treat yourself with a dinner out or something along those lines, just make certain that
you pick only healthy foods.
Rewarding yourself with sweets is not a good idea as it will just create a problem in
allowing you to stick with your diet. You could opt to make your reward something such
as new clothes or a day of pampering at a spa. Anything that allows you to feel good
about yourself is a good idea as a reward.
If you choose clothes as your reward, it is a nice way to watch your wardrobe grow with
clothes that are very flattering to your new body shape.
Rewarding yourself with other things that will improve your appearance such as a new
hair cut or color will go so far in making you want to continue working out and getting in
shape. Men who diet but are not interested in such things as cosmetics can always
purchase something that they like for their rewards such as a new tool.

Couples who are working on a diet routine with one another could create a special
weekend away as a reward for keeping consistent with their diet. Always keep in mind
when choosing your reward that it should be something that you really like or want. An
item that is special is seen as far more of a reward than something that is necessary or that
you would have bought for yourself anyway.
A great idea is to browse around ahead of time and find things that strike your fancy that
you can use as rewards for yourself in the future so that you have some wonderful treats
to work towards.
*****

Exercise's Role in Weight Management Goals
There are many different parts that make up weight management. Some of the factors
involved include dieting, exercise, consistency and an overall change of lifestyle. There
are those people who mistakenly believe that they will reach the weight of their dreams
simply by eating less. In some ways this might happen, but there are far better ways to
reach the weight of your dreams.
The best way to shed pounds and get to the weight you want is through exercise. If you
opt to just diet, it will take you far longer to lose the weight that you want and it will be a
lot harder to get there.
Those who just diet, actually have to consume a lot less food that if they chose to exercise
as well as to diet. This means that if you decide to just diet, you have to eat far less than if
you choose to exercise as well. Basically this means that if you diet and exercise you will
feel a lot better overall.
There are so many different ways that you can work exercise into your daily routine.
Exercise is the best way to shed excess pounds fast and in the best manner possible.
Over time, exercise increases how much muscle that you have and by the same token the
amount of mass in your body that is not fat. The more muscle you have, the more energy
your body burns during the day while you exercise.
This is often known as resting metabolism, which will burn more calories even when you
are idle. To achieve this though, you need to keep yourself on a regular exercise program.
Typically, there are two variations of exercise that you can incorporate into your life.
These two forms of exercise are endurance training or strength resistance training. For
those people who wish to diet, you should probably start with endurance training or a
blend of the two.
Endurance or cardio exercising is meant to aid you in the shedding of pounds while
strength resistance training typically builds muscle and is generally used to tone up your
body once you have lost the weight.
Exercise is not just wonderful for allowing you to manage your weight but it also keeps
your body in a much better condition. When you partake in regular exercise especially
when it involves cardio, your health will be at its prime.
You will find yourself with a stronger heart and have assistance with such things as
avoiding heart attacks. Many studies show that when you are in the best health possible,
the other problems in your life decrease greatly and actually give you a longer life.
Doctors suggest exercise for everyone, but especially for those who are trying to lose
weight. To exercise does not mean that you have to strain yourself greatly and do

impossible tasks for endless hours each and every day. However, you should commit
yourself to exercising at least half of an hour each day that can be divided up when you
have the time.
This means that no matter how busy your life may be, you can still fit in some physical
activity each day as needed.
When you set weight goals, you will find that they are much easier to reach when you use
exercise as well. If you choose to exercise in a group, you may find that you have even
more motivation to keep going towards your goals.
Exercise is also a great way to elevate some hormones in your body that aid you in
feeling happy which in turn can aid you in sticking with your diet. Exercise also offers
you more energy, which also helps you keep on track.
You may not notice this additional energy right away, however as time goes on, you will
defiantly be aware that you have more spunk and stamina.
No matter where you are in your diet or lifestyle, start implementing exercise right away.
Create a plan and see your health get better and watch your weight drop. Chances are
good that if you talk to other people who have lost vast amounts of weight, they will tell
you that exercise made a world of difference.
Exercise is not just essential when you are trying to lose weight but also later on when
you are trying to maintain your weight loss for the rest of your life.
*****

Getting Started on Exercise when You're a Couch Potato
If you are idle by nature, it can be very tough to convince yourself to start an exercise
routine. However, with enough motivation, anything is possible. You need to be honest
about how long it has been since you have exercised and how long you have been living
an idle life.
Never make the mistake when you are first starting to exercise and attempt to do too
much. This is a common downfall of many people and soon they find themselves giving
up all together.
Look at it this way, you did not get out of shape in a few days and nor can you get into
shape in a very limited amount of time. Slow and steady is the right way to make sure
you stick to your exercise and end up in the best shape that you possibly can.
When your body is used to being idle you cannot jump start it at once and expect it to be
able to keep up with the new demands that you are placing on it. If you give yourself a
chance to adjust you will find that it makes all of the difference.
One of the best things that you can do when starting an exercise program is to pick an
activity that you actually will enjoy doing. There are many different forms of exercise
and they do not all have to take place in a setting such as a gym.
Another good idea is to pick locations as close to your home as possible when you first
begin working out. This will make it more likely that you will actually be able to make
yourself go for your workout on a regular basis. When you have to travel a further
distance to get your exercise in you may decide that it is just not worth the trouble.
Always make sure that you have the right tools to do your chosen exercise with.
Although you do not have to purchase top of the line goods, you want to make sure that
you have what you need and that everything is in good working order.
For example, if the activity of your choice is biking, you will of course need a bike,
helmet, shoes and anything else to make your ride a comfortable one. If you opt for a
walk, you will want shoes that can go a long distance and that are comfortable on your
feet for extended periods of time.
When you have your activity decided on and you know where your exercise will take
place, you will want to create a schedule for yourself to exercise to. Having a schedule in
place makes it far easier for you to stick to your fitness goals.
Ideally, you want to put in about thirty minutes of exercise five times a week at the least.
This is a good place to start, as to begin with, you will not want to do more than thirty
minutes at a time. In fact, if thirty minutes seems like too much for you to handle you can
split that up into fifteen-minute sessions if you desire.

Also, you do not have to do the same activity all of the time. To keep yourself from
becoming bored, you can choose to do a few different activities.
Once you have created your schedule, do you’re very best to stick with it for at least a
two-week span of time. Do not work yourself too hard when you are starting out, better to
be slow and steady than fast and not continue on.
You do however want to put effort into your workout. Breaking a sweat and feeling your
heart rate rise to an age appropriate level is a very good thing. If you do notice pain while
you are exercising, simply stop and check on what is ailing you.
Once your two-week time has gone by, you can alter your exercise routine and make it
slightly harder to keep your body challenged and to encourage weight loss. If you have to
miss a work out now and again, that is fine, but in every instance possible try to arrange
your schedule around your exercise routine.
Be prepared to feel discomfort when you first begin your new exercise routine. When
your body is used to be idle, it will not be easy to work out, however be consistent and
before you know it you will feel fit and full of useful energy.
*****

Incorporating Strength Resistance Training in your Weight Loss Goals
Working out is one of the most important factors when it comes to creating a diet and
exercise plan. Losing weight is not the only goal of a fitness plan; men and women alike
also value the idea of creating a toned physique and pumping up the size of their muscles.
You can see this happen when you implement strength resistance training into your
exercise routine.
When you start a weight loss routine and you want to maximize the weight you lose and
increase the fat free mass you should turn towards endurance training or cardio exercises.
However, when you reach the point where you have lost a decent amount of weight you
should consider toning and creating muscle. Typically it is strength resistance training
that is used to increase the mass of muscle you have.
There might come a time in the midst of your exercise program where you think it is a
good idea to incorporate strength training into your routine. This is very simple to do, all
that is necessary is to visit somewhere such as a fitness studio.
If you are unsure of where to start, you can always ask one of the trainers on staff to lend
you a hand and provide some advice. Trainers are an excellent source of information and
can tell you about the various machines available and which are the best choices for the
results that you want to achieve.
Using the machines properly is very important as well and a trainer can tell you how to
safely operate the exercise equipment. Often the people who used the machine before you
will be at a different point and either be using more or less weight than is ideal for you, so
you will want to know how to adjust the equipment as necessary.
It is important that you remember that when you starting adding muscle to your body,
you are also adding weight because muscle is heavy. So, when you are adding muscle to
your body, you may not lose pounds right away. However, if you make use of a fat scale,
it will allow you to see that you actually did not add fat to your body rather fat free mass.
There are some exercise programs that you can begin that will have you on endurance
and resistance training. The point behind this is to allow you to lose weight while at the
same time sculpting different parts of your body. Increased muscle mass will rest at a
higher metabolism and actually burn more fat even during times that you are not doing
your strength training.
Virtually every famous person in Hollywood has a body that is toned and in shape. Both
the male and female celebrities have trainers to work with them and form their different
body parts into lean, beautiful shapes.
You can bring strength training into your exercise routine simply by using small handles
while you run or bike. Over a period of time, you can slowly increase the weights that
you use.

You can do other things such as carrying your marketing instead of using carts or carry
your children while out in the fresh air. If you need more ideas, you can always read
books on exercise. Videos are another excellent source of information on many different
exercise and diet routines.
From books and videos, you can find ways that you can exercise with ease right at home
or close to your house without actually ever having to set foot in a gym. There are many
people who find Pilates to be an incredibly good workout that bring up your strength.
If the goal you are after is to weight less and also be in incredibly tones shape, there are
so many different ways that you can reach this place. Remember to go slowly at first and
work your way up to harder workouts. Keep in mind that in strength resistance training
you need to set goals that you are actually able to reach without stressing yourself out too
much.
*****

Overcoming the "Lack of Time" Exercise Excuse
To have a diet that works in the best way possible, you need to bring exercise into your
weight loss program. Exercise is a sure way to help you shed weight and find yourself
feeling healthier. Exercise is something you should partake in daily if possible or at least
a few times each week. People everywhere need to stop buying into the myth that they do
not have time to exercise.
It does not matter how busy your schedule is, if you want to, you can find time to get
exercise into your daily routine. In fact, you probably get a mild form of exercise each
day and are not even aware of it. It is easy to get past thinking you do not have time to
exercise if you follow the advice here.
The first step is checking your schedule carefully before deciding that you might not be
able to fit workouts into your life. Use a journal and write down everything you have
going on daily and see if there is a point each day where you can fit in some exercise
time.
You do not have to spend hours going to gyms or classes to consider what you are doing
to be a workout. You can easily blend various exercise programs to fit into your daily life
and many of these activities are even free.
If leading a new and improved life where you feel fit and healthy is important to you, no
matter what it takes, you will find a way to incorporate exercise into your day. You
simply must find a way to do this as exercise is detrimental to having success in your
weight loss.
The more you exercise, the greater you will find your strength and energy to be. Before
you know it, you will miss your workout if for some reason you have to give it up for a
day.
Fitness places that provide you with access to short, half hour classes are a wonderful
option for those who do not have the time, money or desire to spend their time in large
fitness studios. These fitness places can offer you classes that are filled with variety and
work your various muscles.
A half hour is not that long at all, and the time will pass very quickly. However, the
results that you receive from your workout will last forever if you stick with it.
Exercise can be fit into your schedule each day and does not have to cost you a penny.
You can do many different things such as walking to as many of your errands as possible.
Or, if you do have to drive to a location, park as far away from the door as possible so
that you are forced to walk further giving you a certain amount of exercise.
Avoid using elevators and instead view taking the stairs as yet one more chance to fit a
mini workout into your day. Choose to have a light lunch during the day and walk for the

remainder of your break. Or, you can also opt to find a fitness place close to your home
or work and do one of their activities during your lunch break or before heading home for
the day.
If you live close enough to your job and the weather permits, you can always decide to
walk or even bike to work. Adding exercise to your daily life is actually very simple if
you grab on to opportunities as they come up.
Most doctors and fitness advisors suggest exercising for at least a half hour each day. If
even that small amount of time is hard for you to come up with all at once, you can divide
those minutes up into smaller blocks that you can handle.
For example, you can walk three times a day for ten minutes each time, or swim for
fifteen minutes twice a day. There are numerous ways you can divide up your workouts if
necessary to fit into your life.
Once you have created a schedule and found time to fit a workout into your life, try your
best not to give up your new routine. Do not allow other errands or people to interfere
with your workout. Otherwise you may not be able to make up the time later and your
exercise routine is incredibly important to stick with, especially when you are starting
out.
*****

Why Counting Calories is Important in your Weight Loss Goals
Counting calories is not generally a good time to say the least. However, it is a proven
fact that when you count calories and watch what you eat, you are by far more apt to lose
pounds and be able to keep them off.
If you are one of those people that have tried every new diet on the market and attempted
to shed weight in a range of ways, you may actually discover that trying to diet by
counting calories is a fresh approach that may work very well for you.
When you take the time to count calories, you will make certain that you burn more
calories than you take in on any given day. Which is the way that weight loss works, you
need to burn off more than you take in before you see the pounds vanish.
It may sound like a complicated process, but the whole method is rather simple when you
take a look at it. When you take in more calories than you burn off, your body stores
these calories and they become fat over time.
By the same token, when you burn off more calories than you take in, your body over
time will have to go into your fat cells and take the energy and nutrients that it needs and
that is when you will see the weight begin to come off.
One of the first things that you need to do when wanting to begin counting calories is to
figure out your own personal calorie equation.
This means determining the number of calories that you need to take in each day so that
you can keep your current weight consistent. We are lucky that over time, dieticians have
figured out that the average woman needs about two thousand calories daily to maintain
their natural weight.
Men on the other hand need around 2500 calories every day to maintain their natural
weight. These numbers will vary depending on the individual’s natural build, height,
muscle content and various genetic factors.
Once you have determined your own personal calorie equation, it is the point where you
want to decide how you are going to go about loosing weight. Once again, we are lucky
that dieticians and studies conducted have taught us much of what we need to know about
the best way to lose weight.
The simple fact to loosing weight is to burn off more calories than you take in each day.
By that token, if you take in about 500 calories less than you should need daily, you will
notice about a one pound weight loss each week.

So, that means that if you take in a thousand less calories daily than you need, you should
see yourself shedding around two pounds weekly. This happens because when you cut
back on your calories your body in turn takes fat stores and they become caloric energy.
The human body needs calories to function, if you are not providing your body with these
calories, it will look around and take them from wherever it can, and in this case, it is
bound to be your fat stores.
By counting calories, you want to take calories away from your body in a healthy manner
that will allow you to loose as much weight as possible without causing your body stress
or harm. If you cut out too many calories and leave your body feeling hungry, you will
not be able to stick with your diet.
You will have better success if you eat foods that fill you up and are healthy and fresh.
Besides counting calories, consider greatly bringing exercise into your life to maximize
your weight loss.
*****

Cutting Out All Carbs is Not the Answer to Losing Weight
For years, it was a fad to try out diets where you were either to eat no carbs or just a low
amount of them. This carb free diet was embraced by many and became incredibly
popular.
This is hard for so many people to do as they do not want to give up some of their
favorite foods that include bread, pasta and numerous other tasty foods. Thankfully, it has
been found that you do not need to ditch all of the carbs from your diet to lose weight and
look great.
In fact, carbs should actually be an important element in your diet. This is because
carbohydrates make up some of the foods that should be essential in your diet. Carbs are
often though of as not being good for you because there are some carbs that are ‘bad’.
But, that does not mean that all carbohydrates are not good for you.
Some of the so-called bad carbohydrates do make it tough for you to lose weight. Carbs
that can cause problems in your diet include foods such as fries, drinks with sugar, pasta
and some bread.
These forms of carbohydrates are highly processed and are composed of refined sugars.
Many people consider these foods to be comfort foods that make them feel better. The
bad part is that our bodies were not created to digest foods that are processed this high.
When you eat carbohydrates in this form, you will find that your metabolism slows down.
Not to mention the fact that carbs like this can cause disease in your body like cancer,
dementia and heart problems.
The good news is that there are natural carbohydrates that are unprocessed and actually
are good for your diet and your body. Natural carbs come into your body in the same
form that they were created in nature.
These natural carbohydrates have numerous nutrients and chemicals that keep your body
healthy. The important factor with good carbs is phytonutrients that are special plant
chemicals that work to get your metabolism moving.
Carbohydrates are available in many different foods and you can find the ones that
contain phytonutrients if you know what it is that you are looking for. Typically, foods
that that are naturally deep in color, which is a signal of phytonutrients are what you will
want. Try to eat a variety of foods so that you can make certain you are getting the
proper carbs that your diet needs.
Foods that are high in phytonutrients can actually aid you in loosing weight while at the
same time as aiding your body in avoiding some forms of disease.

Super carbs offer your body a way to shed pounds and keep disease at bay. Look for
foods that contain isoflavones, which are generally foods with a soy base. Flax seeds,
broccoli, fresh herbs, dark chocolate, red wine, green tea and bread and pasta made with
whole wheat are all excellent choices.
*****

How to Eat Safely Outside the Home and Not Gain an Ounce
There are so many people who do well on their diets as long as they stay home, however
if they get the chance to go out and eat, they cannot stick to a healthy eating plan.
When you are out eating and see so many tempting, high calorie dishes, it can be very
hard to keep to your resolve of eating healthy. You can not choose to spend the rest of
your days trapped at home, there will come a time where you need to go out to eat and
learn how to make proper food choices.
Thankfully, there are many helpful tips that will aid you in eating well and sticking to
your diet even when you dine out with temptation surrounding you.
One helpful tip for eating out while on a diet is allowing yourself a guilt free day once in
awhile. Allow yourself within reason to eat what you like if the times that you go out to
dine are rare enough.
If you choose this option, do not allow yourself to eat out any more than once or twice a
month, but when you do go, feel free to indulge in some of your favorite guilty pleasure
foods.
This way you get to go out, enjoy the type of meal you like without feeling bad, and
you’re actually more apt to stick with your daily healthy diet in the long term.
Another option you can take is to control the size of the meal you have when eating out.
Studies conducted have shown that on average, most eating establishment’s offer you
portion sizes beyond what you actually need.
If you order a meal and it arrives in a far bigger quantity than necessary, simply divide
your meal in half before you even start eating. Ask the waitress for a doggy bad and store
the other portion of your meal out of sight to avoid eating what you do not need.
This will aid you in a few different ways. First of all you will not eat more food than you
need and secondly, you now have a meal available for later.
Keeping your body well hydrated will go a long way in helping you stick with a healthy
eating plan when you are out. Staying hydrated helps to ward off hunger pains and leaves
you feeling fuller so you are not as apt to indulge in high calories treats.
Both before your meals comes as well as while you are eating, sip on a tall glass of water.
You can also snack on things that are good for you, which leaves less room for the high
calories indulgences.

You can achieve this by ordering an appetizer that is healthy or make your main course a
good, low calorie option. Do not go out for your dinner when you are starving, this will
only make it more likely that you will eat too much.
Instead, decide to eat a low calorie snack before you go out to dine so that you are not
sitting there with an empty tummy. Stopping temptation before it even begins is a good
way to enjoy your time out while not worrying about blowing your diet.
*****

Eight Common Sense Ideas to Losing the Pounds
If you want to shed some excess pounds, it is not necessary to start a fad diet and drive
yourself crazy figuring out how to keep your willpower pumped. There are eight ideas
that involve just some common sense that will aid you in loosing weight in a way that is
both healthy and realistic.
Many people are not aware that when you drink, you are filling your body with excessive
calories that blow your diet. Also, when you drink, your inhibitions lower that may make
you choose bad food choices that you will regret at a later time.
You do not need to cut alcohol out of your diet totally, just be careful of how much you
drink and when you drink. There have actually been studies that have shown that
drinking slight amounts of red wine are indeed good in aiding your cardiovascular
system.
When you begin a diet, it can be overwhelming to decide what types of foods that you
should have in your diet and which foods that you should avoid. If you want some help,
the food pyramid can give you the advice that you need to make your meal choices.
The food pyramid for example, makes it clear that it is wise to have a variety in your diet.
You can actually keep your calories more under control when you dine on a range of
foods.
The food pyramid also lets you know when you are eating enough food from each food
group. The pyramid shows you how much food your portion size should include as well.
Following the food pyramid is a fabulous way to keep your diet and eating habits in
shape.
An easy way that many people find to start loosing weight in their diet is by cutting back
on salt and sodium in their diet. Although salt does not allow you to lose weight, many
salty foods are very high in fat.
There is also the fact that eating foods that are high in sodium can make you retain water
and look bloated which can cause the appearance of having even more weight on your
frame.
When making your food choices, as often as possible, lean towards food that is composed
of whole grains like wheat, corn or oats. Generally, foods such as this are low in fat
naturally yet very high in fiber, minerals and vitamins.
Beverages are always an important factor when you are trying to watch what you eat. The
fact of the matter is that you can exercise a lot, eat the right foods and still have trouble
on your diet if you are drinking beverages that are simply not good for you.

Stay away from beverages that have high amounts of processed ingredients like high
fructose corn syrup. Keep in mind though that moderation is the key, so if you want a
sugary beverage now and again feel free as long as you do not indulge very often.
The most important part of any diet is to take as much saturated fat out of your diet as
possible. The best way to shed pounds is through a diet that is balanced and healthy.
Meat, eggs and dairy products are all rich in saturated fats.
You do however, not have to give fat up out of your diet totally, the important thing is to
choose fats that are right for you. To have a healthy diet that is balanced, you do need a
certain amount of fat.
It is fats that allow food to taste good and provide you with satisfaction. Your body needs
fat to function at its prime. There are fats that are healthy for you and good for your heart
as well. Olive oil and essential fatty acids that can be located in fish and nuts are all
incredibly healthy.
When eating properly, you can actually take in a lot of food while still remaining healthy.
Simply bring as much fruit and vegetables into your daily eating habits as possible. These
foods are full of minerals, vitamins and fiber.
Feel free to experiment and have fun when picking fruit and vegetables to try. A dietician
will inform you that the more range of fruit and vegetables that you bring into your diet
the better that your body will feel.
*****

Getting a Handle on Portion Control a Key to Losing Weight
Diets can seem like such a complicated matter, you know that you need to eat less and
exercise more; however it can be so hard. One of the worst factors that hold you back
from shedding pounds is the size of the portions that we eat.
Research in dieting has shown that if you can get control over the size of your meal
portions, you will also be able to control your weight. There are tips that allow you to
find the balance necessary for keeping your weight at a healthy level.
The unfortunate part is that there are times when it is hard to keep a handle on your
portion size- generally when the amount of food given is out of your control. This tends
to happen for example when you dine out for a meal.
You can take control of this though through a variety of different methods. One option
would be to choose an appetizer over a main course. Generally, appetizers are big enough
to be satisfying without being as large as a main course.
If you are determined to order a full meal, a fabulous idea is to cut your meal in half
before you start eating. You can ask to take the other half of your meal home to eat at a
later time.
Breaking out of the habit of thinking you need to eat three large meals a day will go a
long way in aiding you to control your food portions without feeling hungry. Skip the
traditional three meals and decide instead to eat numerous small, healthy meals each day.
This is an excellent way to keep your portions small, and it will leave you satisfied and
prevent the dieting pitfall of boredom.
Five small meals daily that consist of whole grains, vegetables and fruit are suggested
highly by dieticians. Be bold with your fruit and vegetable selections, try out new flavors
and textures, and explore and find foods that you enjoy.
If you do wish for some of your meals to be slightly larger, the earlier in the day that you
eat them, the better it is. As your day progresses, ensure that your meals become smaller
as you have less hours to burn off the calories that you consume.
When you are trying to control the size of your portions, you need to know the
appropriate measurements of food that you need. Use the tools that you have in the
kitchen to measure out your food so that you know you are always taking in the proper
portion amount.
Items like measuring cups and spoons or a kitchen scale will help you keep your food
amount under control each day. Do not try to just eyeball and guess at the amount you are
eating, especially when you are just starting out on your diet.

Some people find it very difficult to stop themselves from eating too much, for whatever
reason, they can simply not figure out what a good portion size is. These people will find
that a plate, with pre-measured compartments is very useful.
These plates can be located online or at a variety of stores that carry kitchen supplies.
This plate has areas that hold the perfect amount of vegetables, proteins and fats that are
the right amount for you to eat at each meal.
*****

Sticking to the Diet in the Face of Party Food Selections
It can be the hardest time of all to stick to your diet when a party or an event faces you.
Food available at a party is often a surefire way to wreck your diet. These foods are high
in fat and full of temptation. However, with a little effort you can enjoy yourself at a
party without sabotaging your healthy life.
To start with, eat some snacks before you head out to your event. Going to the party
hungry means a better chance that you will eat too much of the high calorie food that you
should be avoided.
Try eating a healthy meal before you go to your party or a snack that is good for you and
will fill you up at least slightly. Once at the party, if you are feeling the need for a snack,
look for the healthiest choices available to you.
Generally there will be something at the party that you can have that will not hurt your
diet. Seek out vegetable trays or fruits; even deli meats are acceptable to munch on. You
do not even have to avoid the delicious cheese trays; just opt for the ones lower in fat
such as provolone.
Instead of reaching for potato chips, grab a handful of whole grain crackers. Pickles are
another wonderful low fat snack choice that will fill you up on very few calories.
If you are certain that there will be nothing low fat at the party for you to eat you can
always pack your own party bag and bring it with you. This way, you can enjoy eating
along with everyone else yet not have to fret about too many calories being consumed.
Why not pack your own delicious veggie tray or a low fat dip. You can easily make and
transport a fruit salad if you would rather. Chances are good that other people at the party
are trying to watch their weight as well and will be delighted with low fat, great tasting
options.
Drinking enough water is also a good way to make sure that you do not over eat when
you are at parties. Keeping your body hydrated will make certain that your body does not
feel too hungry.
Watching where you spend your time while at a party can also make a big difference in
your diet. If you hang out near the desert or snack table all evening, chances are far
greater that you will give in and indulge in high calorie treats.
You do not have to avoid the food tables all together, however, grabbing a small nibble
and then walking away is bound to be better for your diet.
*****

Healthy Habits when Life is on the Go
The busy life that people lead these days can make sticking to your diet a real battle. It
can seem so tough to find the time to sit down and consume a meal that is good for you.
The good news is that there are numerous ways that you can bring healthy eating habits
into your life even if you are very busy.
You have a better chance of eating well if you plan ahead and try to make healthy eating
a part of your daily routine. If you know that you have a busy week ahead for example
you can purchase numerous food items that are quick and easy to prepare.
Make sure that your cupboards are well filled with foods that are low in calories. Even
though you should not eat this way daily if it can be helped, there are times where you
have to opt for a quick meal on the go.
These fast and easy healthy meals are a great choice for those days when you simply just
do not have the time to sit down and eat well.
Whenever possible, make the time to sit down and have a good breakfast. This is a great
start to your day and an important part of any diet. When your body has gone all night
without food, it is desperate for fuel and nutrients.
Studies have shown that people who avoid eating breakfast often take in around one
hundred more calories than people who sit down and have this meal daily. If loosing
weight is a priority for you, eating breakfast is a fabulous start.
Your body needs to be well hydrated to operate properly. Water is also needed to process
the nutrients in food. When you consume adequate amounts of water, you will find that
your body feels fuller and lends to you being more apt to avoiding the temptation of
snacks that are not healthy.
On average, you should drink about eight glasses of water each day. This amount will of
course vary depending on where you live, if you reside in a warm climate, you may need
to ingest more water for the same results.
To maximize the result of water consumption, consider adding ice cubes to each glass of
water that you have. Studies have shown that you can actually increase your metabolism
by adding ice to the water that you drink each day.
Breakfast is not the only important meal; lunch is almost as vital as breakfast is to keep
your body functioning properly. Even if you are tempted to skip lunch to ditch those
calories, it is simply not worth it.

When you stay away from lunch, your blood sugar levels dip and your metabolism
becomes sluggish. Not to mention the fact that when dinner time roles around, you are
bound to be very hungry and indulge in foods that are not good for your diet.
Instead of not eating lunch, choose to have something light but filling. Fruits and veggies
are always a good idea or you could have a sandwich on wheat bread with lean deli meats
if you like.
Snacks can be the downfall of many people on a diet. However, this does not have to be
the case. You do not have to throw out your snacks all together; you just have to pick
snack foods that are good for you.
Yogurt low in fat, fruit, trail mix, veggies or wheat crackers with peanut butter will fill
you up more than something like a chocolate bar would with only a fraction of the
calories.
*****

Winning Ways to Boost Energy to Get Through Your Day
There are many foods that make you feel sluggish and lacking energy. Other foods
however bring you energy and allow you to feel pepped up. Seeing as food is what gives
our body the fuel that it needs it is so important that you make the right food choices.
A range of foods often you a fast energy boost like high sugar whereas other foods offer
you energy that comes about in the long term. These are the best food choices as you are
provided with energy throughout the whole day.
It is easier to pick the right foods when you are aware of the process used to turn food
into energy. The body uses food for energy turning it into glucose or blood sugar. Carbs
are converted most easily into fuel.
Carbs operate as a macronutrient when it comes to eating for energy, as your body needs
carbohydrates to form energy. Unfortunately, numerous simple carbs tend to break down
too quickly which makes your body feel what is known as a sugar crash.
To ward off that sugar crash, the best idea is to stay way from foods that are high in
refined sugars and choose carbs that are better for you.
Carbohydrates high in processed ingredients and refined sugars are bad for you and well
known for creating energy crashes. On the other hand though are carbs that keep your
body in tune all day long. Carbs such as these are complex carbohydrates such as grains,
and foods rich in whole wheat.
When you want to eat foods that are high in energy, you will need to seek a balance
between varieties of different foods. The body is complex and needs a range of foods to
ensure optimum health benefits.
People who are trying to eat in a way that offers them the most energy possible they need
to seek a balance between a range of different foods. The body is a complicated organ
that needs a range of foods to be completely healthy.
Ideally, each meal when possible should consist of a blend of complex carbs, a moderate
portion of protein and a small bit of fat.
Knowing how to eat for the best energy possible has a lot to do with how your calories
are divided up throughout the day. The best plan is to divide your calories between
breakfast, lunch and dinner.
Make certain to try and eat the bounty of your calories during the earlier part of the day.
This is because your body needs fuel in the morning so that it can work all day long. To
maximize your energy, dine on a large breakfast, a medium sized lunch and a smaller
portion for dinner.

Treat yourself to snacks that bring about energy between meals while making sure they
are healthy. It has been proven that people who eat large dinners often struggle keeping
the pounds off.
When you eat dinner that is big, the food just sits there and becomes fat stores. Partaking
in large meals earlier in the day offers your body nutrients and fuel throughout the day
and gives you the chance to burn off calories and to stop your body from gaining weight.
Never forget how important it is to keep your body hydrated. If you feel tired during the
day, even though you have eaten each meal, make sure that you have a big glass of water
on hand.
There are so many times that you may think that you are tired and or hungry when in
actuality, you are just thirsty. Take in a minimum of eight glasses of water every day.
Studies have shown that when you partake in glasses of water that contains ice you can
actually see yourself loosing more weight.
*****

Party Planning Food Tips for When Everyone is on a Diet
It is not always easy to plan a party when you and virtually everyone else you know are
on a diet. After all, the menu is incredibly important when it comes to throwing a party
that is successful.
There are so many diets that are around it can be difficult planning a party with a menu
that will appeal to everyone invited. Some of your guests may not eat carbs whereas
others may only dine on vegetarian fare.
Thankfully you can put a menu together that has something for everyone on your party
list as well as their diets.
The very best tip possible is to plan your party menu ahead of time so that you are faced
with as little stress as possible. Think about whom you are inviting and the type of foods
that they enjoy eating.
Deli trays that are full of lean meats and cheese low in fat are fabulous for those on a diet
low in carbs. You can work with fresh fruit trays, salads, greens and lean meats for your
friends that want to dine on low fat fare.
A wonderful solution to ensure that there is something for everyone at your party to eat is
to ask your guests to bring a bit of potluck to help you out. Ask your friends whom are
food savvy what some of their favorite dishes are and either make them or have them
bring them along to the event.
When most of the guests invited to your bash are watching what they eat, you are bound
to find that they are happy to contribute something to eat. This way they can make certain
that there is something healthy there for them to snack on that they enjoy eating.
It is easier to eat foods that are low in fat and calories when the food in question tastes
good. There are so many foods that taste wonderful and are full of flavor that are not
high in fat.
You can put together a menu that is bursting with flavor as long as you have certain foods
on hand to work with. Keep on hand items that are easy to work with. There are many
foods that you can use in your party menu that can take place of other more fatty options.
For example, plain fat free yogurt can take the place of mayonnaise in salads and dips.
This food is very rich in calcium and protein while staying low in fat. Avoid creams that
are full in fat like cream cheese, sour cream or cottage cheese.
You do not have to stay away from cheese totally just opt for cheeses that are healthier.
Look for sharp cheese that will give flavor without being full of fat. Sharp cheddar, blue
and feta cheese are good choices.

Visit the produce section before your party and load up on a range of fresh fruit and
vegetables for your guests to snack on. Do not be afraid to experiment and try and range
of different delicious treats from these food groups.
Have fun playing with tastes, colors and textures when you are putting your menu
together. You can make so many different trays, platters, salads and more when you are
working with fruits and vegetables.
From the freezer section, you can grab spinach for a tasty, low fat dip or work with a
range of frozen vegetables. Low fat Italian dressing is the perfect choice to pep up frozen
veggies.
*****

Quickie Diet Tips for Slimming Down for Good
It can be a dilemma when you want to go on a diet, yet are afraid to give up the foods that
you love. Or, you may worry about putting in the effort to lose weight only to gain it back
again. There are however ways that you can go about losing weight and actually keeping
it off for good.
No matter which method you choose for shedding pounds, to be successful at your
weight loss goal you will need to work hard, and change your ideas about food.
With this article, you are privy to diet tips for the short term that will aid you in shedding
calories and loosing weight. These tips allow you to achieve the results in the long term
that you are looking for.
A wonderful first step towards a healthy future is the short-term goal of taking a short
walk each day after you eat dinner. This is something that is so simple to do and not hard
to stick with at all.
When you create goals that are easy to follow such as a walk, you are bound to do better
than if you try to make a goal that is a lot harder such as hitting up the gym for an hour
daily.
You can also create the short-term goal of telling yourself that you will avoid the elevator
and take the stairs instead whenever you can. Or, if you are going shopping your goal can
be to park as far from the door as you can to allow yourself a short walk that is a great
form of exercise.
There are numerous little changes you can make in your diet starting today that will give
you a jump start on a future that is much healthier. These changes do not have to be huge
to make a dramatic difference over time.
For example, if you do not know how, read up on tasty ways to prepare low fat dishes
that you will enjoy. In fact, learn one dish at a time so that you are not overwhelmed in
the kitchen. There are countless low fat cookbooks available for you to pour over if you
so desire.
Think of what some of your favorite foods are and look for recipes that incorporate these
foods. If you look around, you may even come across a class you can take in low fat
cooking that will offer you tips and a chance to mingle with other people with the same
goals as yourself.
It is essential for the progress of your diet to make changes and substitutions to your
current high fat food choices whenever possible. You can drop down from whole fat milk
to two percent or skim. It is a small change that will make an incredible difference.

Water is an essential element to your body and will aid you in loosing weight and
becoming healthier. Research shows that seven to eight glasses of water daily are what is
recommended for adults.
If you want to consume water to help you in your goal of loosing weight, use ice in your
water. People who use ice in their water glasses are apt to shed more pounds than those
who do not.
Lemon is another product that can be easily added to water and will aid you in dropping
unwanted pounds. Water and lemon together has been shown to diminish cravings and
make you feel hydrated and satisfied for longer periods of time.
Instead of dining on three large meals a day, take a dieticians advice and rework your
meals to consist of smaller meals more often daily. This may require you planning your
food ahead on time, but the effort is well worth it.
The best way to be able to do this is to keep healthy foods and snacks in your kitchen on
a regular basis so that you are not tempted to indulge in high fat treats.
*****

The 10,000 Steps Program: Time to Step It Up!
Sometimes, the Federal Government really does do their best in order to try to help the
American people! The 10,000 steps program was designed by the Federal government in
order to try to help encourage and promote a healthy lifestyle for the citizens in the
United States of America. The results of the 10,000 steps program illustrates that an
individual can maintain a fit and healthy lifestyle if they make sure to walk 10,000 steps
each and every day. So, if you are ready to implement simple and effective manners in to
your life to lose weight and stay fit, keep reading about the 10,000 steps program!
You do not need any fancy equipment or special training in order to use the 10,000 steps
program. Having a pedometer will help, but capable individuals can take part in the
program by trying their best to keep track of their steps through the day and by
estimating.
How to Measure and Take 10,000 Steps:
The average individual does not actually walk 10,000 steps in a single day if they are just
going about their normal life, as usual. As a result, if an individual wants to take part in
the 10,000 steps programs, individuals need to realize that they will have to make some
changes to their life in order to make sure that they reach the target of 10,000 steps each
and every day.
Remember not to over exert yourself too much. If you are having trouble reaching the
10,000 steps, do not push yourself beyond your capabilities. By doing so, you may
inadvertently injure or hurt yourself. Very few people will be able to take 10,000 steps
on the first day, without any exertion or difficulty. As a result, it is not realistic for one to
expect to walk the whole 10,000 steps on Day One. Individuals with weak knees, ankles
and other joints will want to take special care to not injure their bodies while starting and
taking place in the program. It is also important to make sure you have the right
equipment when you begin this venture – that means comfortable and supportive
footwear. For many individuals, this means buying and wearing a comfortable pair of
running or walking shoes that have a comfortable amount of padding to support the arch
and bend of the foot. While the time between purchasing new shoes can vary from
person to person, the average individual taking part in the 10,000 steps program will
likely have to replace their shoes once every six months or so.
Take care to practice and build yourself up before you throw yourself full force into the
10,000 steps program. A test walk can be completed over a course of about two weeks.
During this time, estimate or use the pedometer to keep track of how far you walk each
day and whether or not the process was comfortable or more difficult. By having a goal
in mind, individuals can take their time and gradual increase the number of steps they
take each day until they reach the target goal of 10,000 steps!
*****

What YOU Need to Know About Body Fat!
Fat can lead to a number of body issues for individuals, regardless of their age, sex,
nationality and other individualizing factors. However, while many people understand
that body fat is not an altogether positive thing, it can be very difficult to get rid of the
body fat and keep it off. By understanding more about body fat, and individual can be
more likely to be successful in getting rid of and keeping off excessive body fat!
By understanding one’s own body composition, it is possible to distinguish muscle from
fat. Muscles are good and we want to keep as much of our muscle makeup as possible.
Body fat is more expendable and this is what people want to get rid of when they are
trying to get into shape. Excessive body fat can lead to a number of negative things, such
as a poor sense of self-image and even long term damage on the body if the extra fat
creates too much of a burden for the body.
Something that can add to the confusion of many people trying to learn about body fat is
that there is good fat and bad fat. When it comes to men, less fat on their bodies most
likely means an improved sense of health. Men can vary in range when it comes to body
fat and the averages lie between fifteen and twenty five percent. However, having a body
fat percentage of thirty percent or more is typically not healthy.
Body fat percentages for women are different. Women have extra amounts of fat on their
body in order to, among other purposes, help keep the body cocooned and safe if it is
carrying a baby. Since the baby is important not only in terms of the individuals, but in
evolutionary terms instead, the ideal body fat percentage for a women ranges from twenty
to twenty five percent. Prior to hitting adolescents, a young lady will typically have a
body fat percentage of approximately twelve to fifteen percent. However, this number
will change after she hits puberty and her body begins to grow within the evolutionary
terms that would assist her in keeping her body, and any baby she might be carrying,
safe. As a woman gets older, it is likely that she will continue to climb in the percentage
of body fat that is found on or within her body. As with men, most women should try to
limit their body fat percentage to less than thirty percent.
Measuring the body fat of an individual is very important in creating a realistic picture of
the individual, as well as a good idea about the estimated health of the individual.
Knowing a person’s body fat percentage is actually more important than counting
calories. This is because some calories can be converted into muscle and other useful
makeup within the body. By measuring one’s waistline, a person can determine whether
or not they are healthy. If they have their body fat percentage under control, the
individual will have a waistline of less than 35 inches for women and less than 40 inches
for men.
*****

Losing Weight: Eight Effective and Helpful Tips
Many people find that losing weight and staying healthy takes a lot of time and energy.
If some people cannot keep up with what they have mandated for themselves when it
comes to diets and other healthy lifestyle techniques, they may give up and feel like they
are unable to lose weight and stay healthy. For these people, and others who are unsure
about how to lose weight and live a healthy lifestyle, the following eight tips may be
extremely helpful and encouraging!
1: Walking is a great way to stay in shape and shed the pounds. While there are a number
of programs and concepts that will work to help a person lose weight by walking, strict
regimens are often not necessary. Many people can alter their lives just a little bit and
reap a number of rewards just by walking more. For example, by parking one’s car
farther away from the store and not in the first row of the parking lot, a greater degree of
walking can occur in the life of the individual and their life does not need to be radically
changed.
2: Colorful fruits and vegetables can help. It is actually possible to eat food and lose
weight. Vegetables and fruits help fill the stomach so the individual feels fuller, but they
do not bring excessive sugars and fat into the body.
3: You cannot go wrong with water. Most people do not drink as much water as they
should throughout the course of their average day. By staying hydrated, a person can feel
full longer and thus avoid eating too much food. By adding a slice of lemon to one’s cup
of water, hunger pains can be further reduced.
4: Keeping a food diary can help the individual to be aware of what they are eating, and it
can also help to clearly define any bad eating habits that the individual may have. By
writing all of one’s food and drinks down each day, they are more aware of what they are
taking in to their bodies.
5: By researching low fat meals, foods and cooking classes, an individual can learn more
about the low-fat foods that are available – and tasty! There are a lot of times when a
person will crave a particular type of food. By expanding the eating options of an
individual, it is more likely that the person will be able to find an equally delicious filler
food, but without all the fat!
6: Look at the drinks you are consuming. While many people do not drink enough water,
they also may be drinking fluids that are damaging or too sugary or fatty to be ingested
often. Bad drinks include soda and other carbonated drinks. Tea is a much healthier
choice as a drink and many people can enjoy the benefits of tea!
7: Marinate your meats and other types of food. By doing so, the foods one makes are
more packed with flavor. Meals without flavor are often not as filling and individuals
can still feel hungry after eating bland meals.
8: Investigate fun hobbies or activities that can keep a person healthy, happy and
occupied!
*****

How to Lose Weight and Improve Health By Eating!
Many people want to lose weight. Sometimes, it’s harder for some people as opposed to
others. However, by adopting the right attitude, a person can lose weight – even if they
keep eating! First, it is important to outline and remind yourself of your goals; why are
you losing weight? Many people understand that by having strictly short-term goals or
plans for weight loss, they can easily pack back on the pounds after their one goal is over.
In order to maintain a steady and healthy weight, one’s lifestyle needs to change and here
are some pointers!
1: Eliminating an entire food group from your diet will rarely incite positive results.
Moderation is everything, and everything in moderation. In order to function properly,
an individual needs lots of different foods and items. By cutting out an entire food group
or type of food, the body no longer gets that it needs.
2: Keep in mind specifically what helps your body and when. Carbohydrates and fats
are best in the morning and when individuals need caloric energy in general. Protein is
also a fuel for the body, but some protein can be high in fat, so watch carefully what you
eat and what raw material the food comes from before you ingest it.
3: An ideal diet will depend on the individual. Different individuals have different
lifestyles, and different lifestyles need different things in order to keep the person in
proper health. If you are more active, you will need to eat more to maintain your
lifestyle. Individuals who are less active can eat less because they are not being as hard
on their bodies or demanding as much from their bodies.
4: Still interested in counting calories? For some people, counting calories helps. For
others, they can lose sight of what they are trying to achieve by cutting out high calorie
foods – and potentially limiting their body’s sources of nutrients and vitamins. Most
adults can eat between two and three thousand calories each day, and as a general rule
average women can consume less calories than the average man.
Possibly the most important thing is to observe where your food is coming from before
you eat it. More important than counting calories and limiting yourself on food, it is
important to look at what types of food you are eating versus what types of food you
should be eating in order to improve your body and/or your lifestyle. Carbohydrates can
safely make up sixty percent of one’s diet, which can be supplemented by about thirty
percent of fat and ten to twenty percent of one’s diet made up by protein. These are
averages and specifics will vary from person to person and will be dependent on the
specifics of their body and exertion levels. Individuals do not necessarily need to eat less
in order to lose weight, rather they can almost always benefit by eating different things in
order to help fine tune their diet and their lifestyle. By eating the right items in the
appropriate amounts, a person can create a healthier lifestyle – and lose weight!
*****

A common sense guide to weight loss.

A common sense guide to weight loss.

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A common sense guide to weight loss.