Eat Healthy and Lose Weight
By: Christopher Ayu
If you accept the analogy that our bodies are like an engine, then it follows that this engine will perform better if it receives the type of fuel that it was designed to run on. In years gone by, before artificially processed and manufactured foods, our bodies normally received the correct nutritional balance every day.
As more and more families saw both the husband and wife holding down jobs outside the home, the dynamics of eating, exercise and nutrition began to change. "Convenience" and "fast foods" became the norm, and farms were gradually replaced by processing plants. Today, the average meal is so laden with artificial preservatives and saturated fat that our bodies are starving for the ingredients that they need, and overflowing with the ingredients that they don't need.
This nutritional imbalance manifests itself through weight problems, skin problems, tiredness, disease, and overall poor health. Although this problem has reached pandemic proportions, you can reverse the effects of poor diet in your own life if you truly want to.
Garbage In - Garbage Out
While this phrase may have been coined for the computer industry, it's very relevant when it comes to our own body. Every moment that we are alive, our body is busy manufacturing the chemicals, fluids, proteins, and tissues that are required to keep us healthy. Food, or rather the nutrition that is derived from food, is what the body depends upon to handle all of these tasks.
Everything that we consume is used, stored, or discarded by the body. The body's particular nutritional needs can vary widely depending upon what's going on inside and outside of us at any particular time. Our body makes decisions on whether to burn carbs or fat based upon our immediate energy needs, how long it has been since our last meal, and the general condition of our health.
The body burns fuel in a very specific order. Alcohol is burned first because our bodies have no way to store it for later use. Protein is burned next, then carbohydrates and, finally fat.
Because fat is consumed last, and the average person has a diet which is rich in fat, our bodies store the fat away to be used at a future time. How is this fat stored? You guessed it; it's stored as fatty tissue. And that's why we call being overweight "fat".
These excess fat stores not only affect our physical appearance, but they have a tremendous impact on our overall health. Study after study has shown that excess fat in our diets are directly linked to these medical conditions:
Increased risk of developing certain cancers.
Increased risk of arterial and heart disease due to elevated cholesterol levels.
Increased risk of stroke.
Increased risk of Diabetes.
Increased risk of Liver disease.
Direct impact on the body's immune system.
Doesn't it just make sense to avoid these unnecessary health risks by reducing the amount of fat that we consume every day? Of course it does.
Wednesday, April 20, 2011
Wednesday, April 13, 2011
20 Diet Plan Steps To A Slimmer You
20 Diet Plan Steps To A Slimmer You
By: Steven Walters
Sticking to a diet plan is not easy, if it were then everyone would be thin and we wouldn't need to set diet goals for ourselves. We all need a little help to keep us on track with our diet plans sometimes. These 20 tips are meant to give you some additional ammunition in your war against the weight.
The Natural Diet Plan
Lifestyle Diet Plan
The Greek Yogurt Diet!
The Lunch Box Diet System - 'Best Diet Ever' 5/5 By Elle Magazine
1) Make sure you eat a good breakfast. It keeps your energy levels stable and keeps your metabolism high.
2) Fill your plate with veggies and eat them first. If you split your plate into 4 sections two of them, or half the plate, should be veggies. That leaves 1/4 for a meat item and 1/4 for a starch.
3) Remove liquids with calories from your diet plan. This includes soda's and juices. Switching from regular Coke to Diet Coke saves you 180 calories from a 12 ounce can. That's 65,700 calories a year or almost 19 pounds.
4) Try to avoid caffeine. It will give you that temporary boost in energy and dull your appetite, but later you'll feel even worse and twice as hungry. And the more hungry you are the more likely you are to binge.
5) Switch from whole milk to 1% or skim milk.
6) Drink at least 64 ounces of water a day.
7) If you're feeling hungry have a glass of water first. Often we think we are hungry when in reality we are thirsty. Even if it is true hunger the water will fill you up a little and you'll be less likely to overeat.
8) Have a healthy snack at 3PM when your energy is low. Vegetables with low calorie dip, rice cakes and sugar-free jam, low fat yogurt or a small handful of almonds are all good choices.
9) Keep your portions reasonable. Portions should be the size of your fist or the size of a deck of cards. Stay away from "supersize" portions
10) Eat at a slower pace. It can take 15 minutes for our brains to register that we are full so if you're eating fast you're probably eating too much.
11) Eat more soup. They are filling and good for you. Stick with the non-cream soups that are low in calories and often high in fiber.
12) Eat every 3 hours to keep your metabolism high, hunger at bay and your blood sugar levels stable.
13) Use low calories condiments like mustard instead of fatty ones like mayonnaise.
14) Keep a food journal, especially if you're just starting to diet. There are lots of them available online. My favorite free one is at FitDay.com
15) If you're eating out get a doggie bag and put half your meal into it for later or even better for someone else. A typical meal out will have 1000+ calories, not including bread, appetizers, drinks etc.
16) When eating out skip the dessert. If you simply have to have that triple fudge chocolate layer cake share it with someone.
17) Treat yourself once a week. Even the strongest of us have weak moments. If you know that you'll get a break once a week it's much easier to stick with your diet for the other 6 days.
18) Exercise regularly. Even if you just walk 20-30 minutes a day the benefits are amazing. You'll lose not just from the calories you burn during exercise, but also from the boost in metabolism.
19) Find an exercise partner. It helps to know that someone is counting on you to show up at the gym. And it makes it more like an appointment and thus harder to skip out on.
20) Limit the amount of alcohol you drink. Try to drink only on weekends and limit yourself to one or two glasses.
Even using just a few of the tips can save you hundreds of calories daily and take off some unwanted pounds. I am not that overweight to begin with and dropped almost 10 pounds just by cutting soda out of my diet plan and drinking more water. Good luck with whatever diet plan you choose and I hope this list will help some of you to meet your diet goals.
By: Steven Walters
Sticking to a diet plan is not easy, if it were then everyone would be thin and we wouldn't need to set diet goals for ourselves. We all need a little help to keep us on track with our diet plans sometimes. These 20 tips are meant to give you some additional ammunition in your war against the weight.
The Natural Diet Plan
Lifestyle Diet Plan
The Greek Yogurt Diet!
The Lunch Box Diet System - 'Best Diet Ever' 5/5 By Elle Magazine
1) Make sure you eat a good breakfast. It keeps your energy levels stable and keeps your metabolism high.
2) Fill your plate with veggies and eat them first. If you split your plate into 4 sections two of them, or half the plate, should be veggies. That leaves 1/4 for a meat item and 1/4 for a starch.
3) Remove liquids with calories from your diet plan. This includes soda's and juices. Switching from regular Coke to Diet Coke saves you 180 calories from a 12 ounce can. That's 65,700 calories a year or almost 19 pounds.
4) Try to avoid caffeine. It will give you that temporary boost in energy and dull your appetite, but later you'll feel even worse and twice as hungry. And the more hungry you are the more likely you are to binge.
5) Switch from whole milk to 1% or skim milk.
6) Drink at least 64 ounces of water a day.
7) If you're feeling hungry have a glass of water first. Often we think we are hungry when in reality we are thirsty. Even if it is true hunger the water will fill you up a little and you'll be less likely to overeat.
8) Have a healthy snack at 3PM when your energy is low. Vegetables with low calorie dip, rice cakes and sugar-free jam, low fat yogurt or a small handful of almonds are all good choices.
9) Keep your portions reasonable. Portions should be the size of your fist or the size of a deck of cards. Stay away from "supersize" portions
10) Eat at a slower pace. It can take 15 minutes for our brains to register that we are full so if you're eating fast you're probably eating too much.
11) Eat more soup. They are filling and good for you. Stick with the non-cream soups that are low in calories and often high in fiber.
12) Eat every 3 hours to keep your metabolism high, hunger at bay and your blood sugar levels stable.
13) Use low calories condiments like mustard instead of fatty ones like mayonnaise.
14) Keep a food journal, especially if you're just starting to diet. There are lots of them available online. My favorite free one is at FitDay.com
15) If you're eating out get a doggie bag and put half your meal into it for later or even better for someone else. A typical meal out will have 1000+ calories, not including bread, appetizers, drinks etc.
16) When eating out skip the dessert. If you simply have to have that triple fudge chocolate layer cake share it with someone.
17) Treat yourself once a week. Even the strongest of us have weak moments. If you know that you'll get a break once a week it's much easier to stick with your diet for the other 6 days.
18) Exercise regularly. Even if you just walk 20-30 minutes a day the benefits are amazing. You'll lose not just from the calories you burn during exercise, but also from the boost in metabolism.
19) Find an exercise partner. It helps to know that someone is counting on you to show up at the gym. And it makes it more like an appointment and thus harder to skip out on.
20) Limit the amount of alcohol you drink. Try to drink only on weekends and limit yourself to one or two glasses.
Even using just a few of the tips can save you hundreds of calories daily and take off some unwanted pounds. I am not that overweight to begin with and dropped almost 10 pounds just by cutting soda out of my diet plan and drinking more water. Good luck with whatever diet plan you choose and I hope this list will help some of you to meet your diet goals.
How to Really Make Your Diet Work For You
First of all, you need to understand, that your body needs a proper Balanced Nutrition Diet, with a proper daily amount of: vitamins, proteins, minerals and carbohydrates.
Program Yourself Thin
Xtreme Fat Loss Diet
Get into a habit of eating exactly 3 Meals a day.
1. Eat breakfast within one hour of rising.
Breakfast provides at least 30 percent of the total energy and nutrition needed to sustain the human body during the whole day. And therefore it is very important to have a proper breakfast and not to skip it.
2. Have a healthy low-fat lunch snack.
Have a healthy snack in your lunch time, low fat yogurt for example, to keep your energy running.
3. Have your dinner three hours before your bedtime.
Have a Proper dinner three hours before your bedtime; never go to bed on a full stomach.
Drink at least 2 liters of water a day. 2 liters of water a day would help your body to burn calories more effectively and to get rid of toxins.
Exercising is a KEY.
By exercising, your body gets an advantage of many physiological benefits such as:
Weight Control by elevating your metabolism so that you burn more calories daily.
The Boost in your energy level
Strengthening of your heart and lungs
Improvement in your self-image and self-confidence.
So, don't forget to exercise at least 10 minutes a day.
Try to avoid using fats. Try to keep the fat level in your cooking as low as possible.
Make Calcium your friend. Include as much calcium as you can in your daily diet by eating:
Oranges
Broccoli
Soybeans
Tofu
Sunflower Seeds
Papaya
And other sources of calcium. Calcium is a crucial element for bone metabolism. Calcium deficiency is very common. The "Average" American diet does not even come close to meeting the normal calcium requirements:
425 mg. a day for Men
450 mg. a day for Women
So, to sum it up:
1. Have exactly 3 meals a day
2. Drink at least 2 liters of water a day
3. Exercise at least 10 minutes a day
4. Avoid fats
5. Make calcium your friend
By following these 5 simple rules, you will be losing weight in no time.
Author Bio
WellnessWorx.net markets quality, weight-management, nutrition and personal health care products created by WellnessPro leading industry experts. Weight-loss can be a pleasure!
http://wellnessworx.net
WellnessWorx.net
Article Source: http://www.ArticleGeek.com - Free Website Content
Program Yourself Thin
Xtreme Fat Loss Diet
Get into a habit of eating exactly 3 Meals a day.
1. Eat breakfast within one hour of rising.
Breakfast provides at least 30 percent of the total energy and nutrition needed to sustain the human body during the whole day. And therefore it is very important to have a proper breakfast and not to skip it.
2. Have a healthy low-fat lunch snack.
Have a healthy snack in your lunch time, low fat yogurt for example, to keep your energy running.
3. Have your dinner three hours before your bedtime.
Have a Proper dinner three hours before your bedtime; never go to bed on a full stomach.
Drink at least 2 liters of water a day. 2 liters of water a day would help your body to burn calories more effectively and to get rid of toxins.
Exercising is a KEY.
By exercising, your body gets an advantage of many physiological benefits such as:
Weight Control by elevating your metabolism so that you burn more calories daily.
The Boost in your energy level
Strengthening of your heart and lungs
Improvement in your self-image and self-confidence.
So, don't forget to exercise at least 10 minutes a day.
Try to avoid using fats. Try to keep the fat level in your cooking as low as possible.
Make Calcium your friend. Include as much calcium as you can in your daily diet by eating:
Oranges
Broccoli
Soybeans
Tofu
Sunflower Seeds
Papaya
And other sources of calcium. Calcium is a crucial element for bone metabolism. Calcium deficiency is very common. The "Average" American diet does not even come close to meeting the normal calcium requirements:
425 mg. a day for Men
450 mg. a day for Women
So, to sum it up:
1. Have exactly 3 meals a day
2. Drink at least 2 liters of water a day
3. Exercise at least 10 minutes a day
4. Avoid fats
5. Make calcium your friend
By following these 5 simple rules, you will be losing weight in no time.
Author Bio
WellnessWorx.net markets quality, weight-management, nutrition and personal health care products created by WellnessPro leading industry experts. Weight-loss can be a pleasure!
http://wellnessworx.net
WellnessWorx.net
Article Source: http://www.ArticleGeek.com - Free Website Content
20 Minute Home Work Out
20 Minute Home Work Out
By: Diana Statham
If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.
Workout Without Working Out -- Subliminal Health & Fitness Videos
Office Fitness: On-your-computer exercise reminder, specific exercises
1) Jog : in one place for 3 minutes
2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis
4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.
5) Step - up's : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.
6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.
7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.
8) Push - ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.
9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.
Cool down by walking around, till your heart rate starts getting back to normal, stretch.
A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.
Author Bio
Diana for http://www.health-care-information.org Offers information on various health topics such as diseases, injuries, and medical tests.
Article Source: http://www.ArticleGeek.com
By: Diana Statham
If you are busy, not able to get up early morning or have no time for gym just follow this 20 minute home work out to stay healthy and fit.
Workout Without Working Out -- Subliminal Health & Fitness Videos
Office Fitness: On-your-computer exercise reminder, specific exercises
1) Jog : in one place for 3 minutes
2) Jumping jacks: 25 repeats
When landing, bend your knees slightly to reduce the impact on knee joints.
3) Crunches : 15 repeats
Lie flat on your back with your knees bent. Place your hands behind your head with elbows pointing outwards. Support your neck with your hands. Keep your neck in a straight line with your spine. Flex your waist to raise the upper torso from the mat. Lower yourself until the back of your shoulders touches the mat.
Muscle worked: rectus abdominis
4) Hip Bridges : 10 repeats
Lie on your back. With your hands at a 90 degree angle to the floor, lift your body off the floor to form a straight line, a sort of a bridge, from the shoulders to the knee. The position should resemble a table. Your hands and legs as the legs of the table and your upper body to your knees as the surface. Hold this position for two seconds. Squeeze your gluteus (butt muscles) and then lower yourself.
Muscle worked: Lower back, hamstrings and gluteus.
5) Step - up's : 1 minute
You will need a stepper for this.
Muscle worked: hamstrings, gluteus, quards.
6) Reverse crunches: 15 repeats
Lie on your back with your hands on your sides. Keep you knees bent. Bring your knees towards your head, till your hips come slightly off the floor. Hold this position for a second, and then lower your knees.
Muscle worked: lower abs and obliques.
7) Mountain climbers : 1 minute
Get your hands and knees and raise your knees like a starting block sprinter. Run in that position, supporting your upper body with the palms of your hands. Keep your back straight.
Muscle worked: triceps, deltoid muscle, gluteus, quards, hamstrings, calves.
8) Push - ups : 15 repeats
Muscle worked: triceps, deltoids, pectorals.
9) Squat thrusts: 1 minute
Stand straight. Now, drop to a crouch position. Immediately thrust your legs out straight behind on your toes, in push up position, now jump to pull legs back to the chest, in crouching position , then stand up straight,
Muscle worked: arms, legs, chest, and lower back.
Cool down by walking around, till your heart rate starts getting back to normal, stretch.
A minutes rest is needed in between exercise. Proper form is important. Do not hold breath. Sip water during the workout. This workout targets the whole body, improves cardiovascular efficiency and tones and strengthens the body.
Author Bio
Diana for http://www.health-care-information.org Offers information on various health topics such as diseases, injuries, and medical tests.
Article Source: http://www.ArticleGeek.com
Tuesday, April 12, 2011
Meal Plans
Healthy meal planning is important because you can improve the nutritional quality of your diet by eating more meals at home. Healthy meal planning begins with accurate information about good nutrition and tips for applying that information to your daily life.
Healthy meal planning isn't really that difficult, and it's well worth getting the habit.
You'll save yourself time, effort and money, if you work out in advance what to cook, and shop ahead so you have everything you need.
Meal Plans 101.
Learn How To Cook Low Fat & Low Carb Chinese Food From Master Chef W/ 40 Years Of Cooking Experience
Healthy meal planning isn't really that difficult, and it's well worth getting the habit.
You'll save yourself time, effort and money, if you work out in advance what to cook, and shop ahead so you have everything you need.
Meal Plans 101.
Learn How To Cook Low Fat & Low Carb Chinese Food From Master Chef W/ 40 Years Of Cooking Experience
A few Good Links!
A few Great Programs that I've heard of, Please fell free to check them out!
The Diet Solution Program
Truth About Six Pack Abs - bestseller since 2005
Diet Plans for Men & Women, Training Programs for 3 levels of fitness, Motivation Strategies & More
Body Blitz Blueprint for Fat Loss
The revolutionary fat loss system that has got the weight loss industry running scared! Learn the truth behind losing weight that the weight loss industry has kept hidden for decades! Finally a Complete system to lose weight & keep it off!
Best Fat Loss For Women
The Diet Solution Program
Truth About Six Pack Abs - bestseller since 2005
Diet Plans for Men & Women, Training Programs for 3 levels of fitness, Motivation Strategies & More
Body Blitz Blueprint for Fat Loss
The revolutionary fat loss system that has got the weight loss industry running scared! Learn the truth behind losing weight that the weight loss industry has kept hidden for decades! Finally a Complete system to lose weight & keep it off!
Best Fat Loss For Women
Do you need some hot tips to help you with your weight loss? Comparing different programs in an attempt to determine which one is best can be overwhelming. For those who are motivated to get in shape, the tips presented here should be helpful.
Weight Loss and Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible. We have put together some great exercise plans to help you with your goals and achieving a flat stomach, in fact you can start exercising right now!
Exercise is an essential component to living a healthy lifestyle. Many people become more successful at a long term weight program when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mind set to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight.
The general idea behind getting thinner is the following: the more calories I burn and the less I consume, the more body fat I will lose. Provided in our website are many weight tips, flat stomach exercises, and support that you'll need to put together an effective fat burning plan. Your plan will need to include a diet that provides proper nutrition that you can stick with for an extended period of time. Ideally, you'll also include a workout plan to aid in activating your metabolism and making your body burn fat more efficiently.
Weight Loss and Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible. We have put together some great exercise plans to help you with your goals and achieving a flat stomach, in fact you can start exercising right now!
Exercise is an essential component to living a healthy lifestyle. Many people become more successful at a long term weight program when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mind set to think about selecting foods that will help your body's health rather than worrying about foods that will affect your body's weight.
The general idea behind getting thinner is the following: the more calories I burn and the less I consume, the more body fat I will lose. Provided in our website are many weight tips, flat stomach exercises, and support that you'll need to put together an effective fat burning plan. Your plan will need to include a diet that provides proper nutrition that you can stick with for an extended period of time. Ideally, you'll also include a workout plan to aid in activating your metabolism and making your body burn fat more efficiently.
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