Diet Advice - How to Lose Weight Tips

We all search for the magic formula for how to lose weight. Tips are given, attempted short term or rejected out of hand and the weight stays on. The frustration lingers.
If you are ready to take quality diet advice on how to lose weight fast or even slowly, you have to give the diet and exercise tips you are offered a chance to succeed.
This means you have to put some time and effort into how to lose weight. Tips are useless if they are ignored or not followed correctly. Weight loss is simple, but you have to really want it.
Many many overweight people get into the habit of complaining bitterly that they have tried everything and still cannot lose weight. They find themselves desperate to lose weight. The panic and stress is palpable.
So, my first piece of priceless diet advice is - stop panicking. It does not help. Panic and self made stress actually create a situation whereby you are more likely to be in a "make or break" mode of operation and are doomed to fat loss failure.

You choose to panic. Notice how panic has not worked for you? That it just gets you stirred up and cranky and frustrated? Yes?
That's because panic is an exhausting fight/flight emotion that stops your brain from being logical about your fat fueled problem.
Now choose to stop panicking and think. Let's be logical about this.
Weight gain creeps up as thigh and hip and belly fat. It is layered on slowly and relentlessly till eventually we notice we're fat. This fat gain does not happen from one day to the next.
We can't possibly expect excess body fat to melt off in a few short days when it took so long to pack it on. But we do expect this miracle falling off of the fat layers and when it doesn't happen virtually overnight, we panic.
If you are prepared to suspend your panic and frustration as well as your thoroughly modern need for instant gratification, here are some great how to lose weight tips.
1. Make an eating and exercise plan that can work and that you can be happy to commit to. In order to do this effectively, you have to become as informed as possible about healthy diet and effective exercise programs.
2. Give yourself a reasonable time in which to complete your weight loss. Aim for a target within your healthy weight range and aim to lose around 1/3 to 1/2 kilogram per week. While you may not consider this to be how to lose weight fast, it's a lot faster and more permanent weight loss than what you are doing now, isn't it?
3. Be strict with yourself, but also forgiving. You have to commit to these how to lose weight tips in order for them to work. If you make a show of being on a diet and fibbing to yourself about the frequency and intensity of your exercise, then you will never lose weight, no matter how much you moan about it.

Work a cheat meal into your weight loss program. Not a double fistful of salted peanuts every few hours that your brain conveniently forgets about, but a totally planned for and acceptable cheat meal once a week that you can enjoy with relish but without guilt.
So my exercise and diet advice to you is that you make a plan to eat right and exercise regularly, allot yourself the considerable time that this life changing enterprise deserves and make a commitment to achieving your goals.
These how to lose weight tips will work well for you if you are prepared to accept them.

Rosie Peters gives common sense advice, encouragement and tips for weight loss, sensible diet and lifelong fitness. Sometimes it's not what you want to hear, but what you need to know.

Source:

How Does Fruits and Vegetables Impact Your Nutrition

When you were growing up, you proberbly thought your parents and teachers was being a pain for insisting that you eat your fruits and vegetables. You may not have realized it then, but they were doing you a great favor. It turned out that fruits and vegetables are an essential part of our diet, providing a wide range of vitamins and minerals that serve numerous important functions in the body.
For years U.S. Department of Health has recommended including at least five portions of fruits and vegetables in our daily diet.

Many people, however, are still not getting the message they remain delinquent in their fruit and vegetable intake. Regretfully only one in seven does achieve this quota. In fact, a full 33% of American adults eats only two servings of fruits and vegetables a day and are more likely to opt for an unhealthy snack instead. On a daily basis, about half the population eats no fruit at all.

A Ton of Reasons: There are a tons of reasons to eat a variety of colors from the produce dept. Fruits and vegetables are basically fat free, low in salt and an excellent source of fiber.

Some fruits and vegetables, such as bananas and spinach, contain potassium, which supports proper nerve and muscle functioning. Other fruits and vegetables, such as carrots and cantaloupe, supply Vitamin A, which maintains eye health and immunity. Green vegetables such as broccoli and asparagus provides Vitamin B, which is necessary for converting food into energy.

All fruits and vegetables are loaded with phytonutrients, the health-promoting components of plants. Studies have shown that phytonutrients can help protect seven key organs, including the heart, liver, eyes and skin.

Antioxidant Properties: Researches that measured the total antioxidant power of various foods, placed fruits and vegetables at the top of the list.

Antioxidants are known to protect our bodies from free radicals that can cause damage to cellular membranes. Antioxidants also help to make our muscles stronger, boost our immunity, and support bone and skin health.

Colorful fruits and vegetables derive their antioxidant properties from the chemical that causes their various colors. It is therefore very beneficial to consume fruit and vegetables from all the different color groups.

The seven food color groups and their properties.

1.Red

Tomato, tomato juices, watermelon, pink grapefruit, red plum: Produces Lycopene which has shown to inhibit cancer cell growth in laboratory test.

2.Red/Purple

Grapes, strawberries, cranberries, raspberries, blueberries, prunes, red apples. Proanthocyanidins protect against urine infections.ellagic acid inhibits cancer cell growth.

3.Green

Broccoli, Brussel Sprouts, Cabbage, Bok Choy. Produces Isothio-cyanates which increases liver proteins for defending against carcinogens.

4.Green/Yellow

Spinach, corn, collard greens, kale, avocado, mustard greens. Lutein protects vision, the heart, and inhibits cancer cell growth.


5. Orange

Carrots, cantaloupe, pumpkin, mangos, apricots. Beta carotene protects vision and immune function.

6.Orange/Yellow

Oranges, lemons, papaya, peaches, nectarines, pineapple. Flavonoids inhibit tumor growth and repair DNA. Limonoids in the skin of oranges and lemon inhibit tumor growth.

7.Green/White

Garlic, onion, celery, chives, pears, leeks. Allyl sulfides inhibit tumor cell growth.

A study by the National Heart, Lung, and Blood Institute's, suggest that: Eating more fruits and vegetables can also help lower cholesterol. In the study, the 4466 subjects consumed on average a shade over 3 servings of fruits and vegetables a day. Men and women with the highest daily consumption (more than 4 servings a day) had significantly lower levels of LDL (bad) cholesterol than those with lower consumption

Exactly how fruits and vegetables lower cholesterol is still something of a mystery. It just may be that eating more fruits and vegetables result in eating less meat and dairy products, and thus less cholesterol-boosting saturated fat. Soluble fiber in fruits and vegetables may also block the absorption of cholesterol from food.

The next time you feel the urge for a snack why not try a half a cup of fresh or frozen blueberries. Blueberries are one of the best antioxidant-rich foods, they have been so effective in retarding aging in laboratory animals that they can block brain changes leading to decline and even reverse failing memory.

If you are having difficulty eating the recommended daily servings of antioxidant-rich fruits and vegetables, you may want to add dietary supplements to your diet. Dietary supplements can provide you with the powerful phytonutrients and antioxidant benefits found in seven servings of colorful fruits and vegetables. It also supports your body's vital organs by providing them with key nutrients.

By making the effort to follow your mom's advice by eating plenty of fruits and vegetables each day, you may be doing your body one of the biggest favours ever.




Source

Military Diet: Lose 10 Pounds In 3 Days

The Best Juice Recipe for Fat Loss and Ultimate Health - Get 6 Pack Abs ...

Nutrition Tips For Runners - Juicing Basics

Nowadays, more and more runners are getting into the habit of juicing. This is not about buying a cold boxed cartoon of apple or orange juice but this is about making your own home made juice freshly extracted from fruits and vegetables.
Basically, home made juices are very healthy drinks that your digestive system can absorb within about 15 minutes.
When you make your own juice using fresh fruits and vegetables, you can really extract its rich nutrients and enzymes. This is a big benefit compared to buying boxed juices from convenient stores. Juices from stores are likely to have been depleted of many of its nutrients and enzymes. They are commonly been pasteurized and this destructs their nutritional value.

Why runners need to drink freshly-made juices?
Your optimum performance is related to the high supply of nutrients into your body while maintaining the toxicity level low. Drinking freshly-made juices helps you to achieve both of these goals because they help you to eradicate toxins from your body. Home made juices are also a great source of minerals, vitamins and other natural chemical elements that your body needs to fight disease and function at its best.
Juices versus smoothies
A lot of people seem to be confused to differentiate between juices and smoothies. Smoothies are made from fresh fruits which are blended using a blender while juices are fresh fruits that are put within a juicer. Fruits that are blended using a blender will contain fibres while a juicer will produce a fruit juice which is completely separated from its fibres. The advantage of using a juicer is to allow us consuming large quantities of nutrient-rich juice without burdening our digestive system with their fibres. Freshly extracted fruits and vegetables that are properly juiced using a juicer will be able to by pass your digestive system and be absorbed very quickly. We need to stress, however, that we are not advising you to ditch fibres from your diet. We just want to let you know that juices complement your high fibre diet.

Best juice for runners
All juices offer great nutritious benefits but in our opinion, the green juices are the best for runner as they have high chlorophyll content which can assist you to oxygenate your blood. Green vegetables also have high minerals such as iron, calcium and magnesium, which are all important for health. Green juices also have the least impact on your blood sugar so you will not experience sudden blood sugar spikes that can drain your energy.

Source 

How to Lose Belly Fat Fast – 6 Proven Steps | The Health Nerd

Healthy Eating While Traveling

Sticking to healthy foods while traveling can be one of the most difficult things to do in your life. If you learn how to make smart choices, then healthy eating is really not that difficult. This is probably not the best time to start a healthy eating program, but if you are currently making healthy choices in your foods already, modifying your diet slightly to accommodate travel is not as it first may seem.
When you are traveling by airplane, you may have to eat airplane food which can often be of poor quality, depending on the selection. When you book your flight, ask about your food options and ask if a vegetarian dish is available. Vegetarian dishes are sometimes more nutritional in this case, but it really depends on what they will be serving. If you can eat a larger meal before your flight, you don't have to eat the meal that is served.

When driving or taking a bus, you may be tempted to stop at fast food restaurants. Avoid this whenever possible! If you're on vacation, you may wish to splurge a tiny bit, but having fast foods more than once during a week can really be bad for you. If you must, choose the healthiest options available chicken breasts and diet soda is good choices.
Remember that you can take your own food when traveling. Carrying a loaf of whole-wheat bread or pita wraps, some lean lunch meat, and low-fat cheese in a cooler is a great way to avoid high-fat and high-cholesterol junk food meals. These are much better choices and you'll save a lot of money as well. Call ahead to ask if there will be a refrigerator in your hotel room.
Lastly, make smart choices when you eat out. If you choose salads or pasta get the dressing on the side and ask about low-carb options. In fact, many places print these options directly in the menu for the health conscious people. Control your portions by ordering lunch menu sizes or splitting the meal in half and don't forget to get a doggie bag. You'll be well on your way to healthy eating, even away from home.
Yes, eating healthy foods when you travel can be a challenge. Your health is worth it. When you eat good foods, you will also fight off illnesses that you are likely to encounter when traveling and you will be more alert so that you can enjoy your trip.
Healthy Eating and Peer Pressure
Whether you are on a diet or simply enjoying a healthy lifestyle, you probably know that peer pressure to eat foods that are not good for you, is a major part of your life. If you are concerned about the food that goes into your stomach, don't worry, there are ways to overcome peer pressure. It simply takes a little know-how to get people off your back!
Parties are a major source of peer pressure, especially with alcohol. Alcohol contains hundreds of calories in just one drink take beer for an example: "one beer equals a loaf of bread" so when you go to a party, people might be pressuring you to have a drink and relax. It can be difficult to say no when they are constantly trying to convince you. Offer to go with to a bar instead. That way, you become the designated driver, they won't want you to drink and drive, in fact, they will not pressurise you to drink. It's a win-win situation for everyone.
Other times when you may feel under pressure to eat, is at work, when the boss orders lunch for everyone at a meeting or when you have to visit a client. Instead of giving in to temptation, simply politely decline the food by letting your boss know in advance or order a meal that is healthy and split the portion in half so you have a meal for tomorrow's lunch as well.
Baby showers, weddings, birthday parties, and other special events can also wreak havoc on your diet, even if you are good at resisting temptation on your own. When someone hands you a piece of cake and won't take no for an answer, it can be difficult to know what to say! Here a little white lie might be appropriate. For instance, say that your stomach was upset earlier in the day, will convince a person that you don't want to eat at the moment or pretending to have a chocolate allergy, will get people to allow you to enjoy the party without a hassle surrounding food.
Refusing bad foods is fine, you should be eating good foods.
If you do not change your eating habits, disorders can develop, which will give your family, friends and doctor a real reason to be worried about your health. It's ok to say no to peer pressure, but don't say no to food in general!



Source: