In the last issue, we talked about ways you can cut calories and lose those extra pounds. In this issue, we are going to learn how to feel great while you are losing weight .

Losing weight as challenging as it may be, naturally makes you feel great; as the pounds come off and your clothes get too big it definitely makes you feel better and look great too.

Most modern day life-styles encourage a sedentary, unhealthy existence. A majority of people work in offices and sit in front of computers day in and day out; this doesn’t benefit a healthy you and as your job requires that you be seated it also helps to add on the pounds as well. Today we are going to go over a few tips that may prove highly useful in your weight loss efforts.

One helpful way to lose weight is to sneak low-calorie, nutrient dense foods such as (whole grain breads and cereals, fruits, beans, pasta and vegetables) into your "normal" diet.

How do you do this?

For example, when making your oatmeal in the morning, dice up a large apple and add it to the mix along with some cinnamon. You will have boosted the fiber and flavor of your breakfast; and in return, it will help you fill satisfied.

For a tasty meal that can help with weight loss, try reducing your portion of beef and replacing it with mushrooms. They taste great together and they can satisfy your hunger just as well. Since mushrooms are much lower in calories than beef, you can use less beef and more mushrooms in an entree to make a low-calorie meal without sacrificing the quality of the entree.

To continue to make your weight loss plan a reality, closely monitor the amount of alcohol that you consume. Alcoholic beverages like apple martinis are extremely high in calories. Save these drinks for special occasions, and if you feel you’ve to indulge, consider picking up a glass of wine or a can of light beer.

Whole grains are a necessary part of any nutritional weight loss diet. Talk to a nutritionist to learn about whole grains. Refrain from purchasing breads or other grain products that have refined or enriched listed in there ingredients. Companies generally advertise when their products use whole grains, so once you know what you are looking for, shopping for whole grain food products will be quite simple.

You can enhance your commitment to exercise by having a fitness buddy. Knowing another person who has goals similar to yours, participates in the same workouts and follows a similar diet can really keep you dedicated. You two can support each other and help keep each other on the right track.

If you are desperately in need of losing extra weight, make sure you keep in mind that there is no easy way to lose weight. There are no magic pills or special tricks that will help you lose fifty pounds in a month. Weight loss is a gradual process and it takes time.

A good way to increase weight loss and stick to your diet is not to dwell much about your progress. Keep busy, hang out with your friends and family and try not to think much about your weight loss, it will come. Thinking about it too much can cause you to lose motivation because you want to see results right away.

If you are trying to lose weight, don’t make the mistake of believing that fruit juice is a valid substitution for eating fresh fruit. Many fruit juices are made from concentrate so they are loaded with added sugar. If you are going to have juice make sure that it is 100 percent juice that is not from concentrate. Reduced sugar is also a plus.

Start slowly and as you begin to see the results of your hard work, it will help keep you on track. Once you lose five or ten pounds treat yourself to something special like a new shirt or a pair of jeans. Fitting into a smaller size will definitely boost your moral.

Make sure you look for your next issue soon. We will be talking about some more great tips for healthy weight loss.

# 3 Diet and Weight Loss

In the last issue, we talked about ways to cut calories and lose those extra pounds without feeling deprived. In this issue, we are going to go over some of the simple ways you can prepare and stay on track with your diet and weight loss plan.

As we know, losing weight requires dedication and perseverance. Many people trying to lose weight sabotage themselves by making bad decisions, such as eating that cupcake and then thinking that they have ruined their diet plan, so they just give up.

It’s too easy to give up so don’t give in; just because you made a slip it doesn’t mean it is the end, keep trying, you can win this battle.

Why does restaurant food taste so good?

Well, mainly because restaurants add things to their foods to make them taste that way, such as butter, salt and flavorings. More than you would likely ever put in those same foods if you cooked them yourself.

Think about it, restaurants want to stay in business and to do that they need to make you keep coming back for more, which means they are absolutely going to load up on the bad stuff that tastes so good and which adds up to tons of calories. If you want to lose weight, try eating more of your meals cooked in your own kitchen where you can control the contents.

Eat baked potato chips instead of the regular potato chips you find in the stores and this will help to reduce calories and fat as well. Baked potato chips don’t taste that different from fried chips but are far healthier; some brands have 30 percent less calories and fat, and that is allot of savings!

Try substituting artificial sweeteners instead of sugar. Instead of eating two or three cupcakes, eat one; you still pacify your craving for sweets and cut calories as well. Moderation is the key to effective weight loss; eat what you want but have smaller portions, don’t deny yourself of what you enjoy or you will end up defeated.

To lose weight, you must train yourself to eat less and still feel full. There are temptations to eat are everywhere you look. Billboards, commercials and ads, they are all around us. They’re designed to make you feel hungry and guess what, they do!

The key to controlling the temptation is to listen to the cues from your body, telling you when your stomach is full. Only eat when you feel hungry and control the amount you eat (smaller portions). If you feel hungry and you’ve just eaten an hour before, try a veggie snack such as celery, carrots or some fresh fruit with some low fat cottage cheese.

Drink coffee when you’re trying to lose weight. Studies have shown numerous health benefits afforded coffee drinkers. Some of those include decreased risk of diabetes, decreased blood lipids, and overall liver health. Next time you need a break from water, drink some black decaf coffee; you may use fat free dairy creamers and sugar substitutions if you can’t drink it black. In addition to the health benefits, it won’t negatively impact your weight loss efforts, which is what you want.

A great way to lose weight is to keep a protein bar with you at all times when you go somewhere. Preparing a sandwich can be a hassle but having a protein bar handy can be very convenient. All you’ve to do is peel the wrapper and you’ll have yourself a healthy meal. Read the labels because they are not all equal when it comes to calories, fat and proteins.

Another great way to lose weight is to include at least three, twenty to thirty minute cardio sessions a week (if you are a beginner start out doing five to ten minutes). If you several cardio sessions a week, you will burn roughly about 300 to 500 calories per session, depending on your choice of cardio. You can do just about anything including, walking, swimming or biking just find some way to get moving and keep moving.

If you are going out to eat at a restaurant, avoid the complimentary starters. Many restaurants provide baskets of bread or chips and salsa to start your meal. These are empty calories that you usually don’t even notice you’re consuming. When you sit down, ask your waiter to just leave the basket of bread off your table and order a salad instead.

Follow the tips and advice outlined in this issue for successful weight loss. Stick to your guns and remember your goal. Don’t feel guilty if you make a slip, just put it behind you and keep pressing forward. Remember, you can do this!

Make sure you look for your next issue soon. We will be talking about how you can feel great while losing those extra pounds

In the last issue, we talked about beginning your weight loss journey. In this issue, we are going to go over some of the ways you can cut calories and lose those extra pounds.

Everyone wants to feel and look their best. Many of us are carrying extra weight around and simply have given up trying to lose those extra pounds; but you can lose the weight and here are a few ideas to help you on your journey to feeling better and looking great as well.

Make raw foods, especially raw vegetables, a cornerstone of any weight-loss program. Cooking typically leaches vital nutrients and vitamins out of food. These losses are most evident with vegetables. Beyond the technical, nutritional benefits, a dieter will likely find that raw, fresh foods taste better than their canned, preserved or cooked counterparts do.

To help you lose weight you can learn to cook for yourself and your family. While there are many people who know how to cook they often opt for reheating pre-packaged foods, rather than preparing their own meals because they feel like it saves time. However, learning how to make simple and healthy meals doesn’t have to be difficult and it will help you reach your weight loss goals.

One important tip for sticking to your weight loss plan is to; prepare, perform, and practice!

Remember, weight loss doesn’t happen by accident, it takes mental effort and deliberate steps in order to achieve the results that you want. Overcoming inaction and stepping out into action is one of the hardest and most rewarding parts of getting fit. Once you start moving forward and setting goals, the rest will be easier.

It’s a good idea to stock up on cooking spices and herbs. Eating healthy while you are trying to lose weight doesn’t mean you only get to eat bland, tasteless foods. Make sure your spice rack is varied and well stocked. The right spices can make healthy foods taste as delicious as any high calorie alternative.

If you’ve reached a plateau in your weight loss, try something new. Shake up your routine a little bit. Take on a new workout routine, or experiment with different sports and activities that keep you moving while having fun as well. When you hit a plateau don’t worry, it will not last for long; occasionally everyone gets stuck at a certain point in their weight loss journey. The important thing is to keep moving, keep trying and the extra weight will come off.

Try taking the stairs if you are serious about losing weight. You might only burn a few extra calories, but it is still a good idea to take the stairs rather than the elevator whenever possible.

Weight loss requires dedication and may need many different methods to get the best results. Weight loss requires a multifaceted approach to get the best results. A person trying to lose weight must be committed to changing and acquiring new habits. You don’t have to exercise, the weight will still drop but you will also lose your muscle tone.

It’s a proven fact that muscle burns fat, so add an exercise regime to your weight loss program; begin slowly and add on minutes not hours and before you know it you will actually look forward to those workouts.

To keep an eye on your weight while dining out, always order the salad instead of other appetizers, which will almost invariably be high in fat. If the salad contains high-fat items, such as bacon and cheese, ask for them to be removed. Ask for the dressing to be served on the side, if they have no fat-free options. Dressing on the side is usually a good idea in any event, since you can dip your salad in the dressing and control how much of it you eat.

To cut back on costs while following a healthy eating plan, cook your meals from scratch. As I mentioned earlier, cooking homemade meals can be great for weight loss. Simply because many pre-packaged and restaurant foods are covered in butter or fattening sauces, that are much higher in calories than what you would make at home.

Make sure you look for your next issue soon. We will be talking about even more tips for a healthier lifestyle.

Diet and Weight Loss

Welcome to the first issue of Diet and Weight Loss

In each issue of Diet and Weight Loss, you will learn valuable information, tips and advice that will help you lose weight, get fit and stay healthy on your path to optimum wellness!

Beginning a weight loss plan and maintaining it requires hard work and a lot of self-control, but don’t get discouraged. There are many different weight loss plans that will work for you, so let’s begin. If you slip up don’t give up; put it behind you and continue. Not everyone loses weight at the same rate but try the tips in this issue to begin you weight loss Journey.

A great way to reach your weight loss goals is to add more fiber to your diet. Dietary fiber helps you to feel fuller faster. High-fiber foods usually involve a lot of chewing and crunching, so you feel more satisfied when you eat foods which contain healthy fiber. Implement some green leafy vegetables and whole grain foods into you daily regimen.

One of the handiest tips gained from many decades of dieting is to drink an entire glass of tomato or V-8 juice with two heaping tablespoons of bran stirred into it. You may also use psyllium husks (which is found in Metamucil, etc), but if you are not in the habit of using psyllium, I would suggest beginning at a low dosage approximately one half teaspoon in a 8 ounce glass of water and drink it quickly, as it thickens very fast.

Try adding psyllium with your favorite fruits and vegetables and mixing up a yummy smoothie! (Note: If you are on any medications, you may want to consult your physician first for any possible side effects)

Buy a pedometer and walk-off the pounds! Check how many steps you take on an average day, and try adding 1000 extra steps. This could be as simple as taking a walk round the block. Build up the amount of extra steps you take each day, by increasing the distance that you walk. Every step counts in helping you burn calories. Not only will you feel healthier, you will soon notice the pounds coming off!

An all-natural diet doesn’t have to be your goal, but eating fresh fruits and vegetables is certainly preferable if you are serious about making a lifestyle change. Your diet should not only be about losing weight; it should also be about getting in shape and staying as healthy as possible.

A wonderful fall treat for someone that is trying to lose weight is unsalted pumpkin seeds. They are high in magnesium, which will help lower your blood pressure. You can also make your own pumpkin seeds after you’ve carved your Halloween jack-o-lanterns.

If you have a riding lawn mower, consider buying or trading it in for a push mower unless your yard is huge. When you push mow your yard, you can burn as many as a 100 calories every 10 minutes that will help you lose weight. It also helps tone muscles as you’re walking and using your arm strength, resulting in even more calories being burned. It can be great exercise for people who don’t enjoy traditional exercise and of course, you may do any type of exercise you like as long as you keep moving.

Always try to keep sugarless gum available. Chewing gum can help suppress your hungry feeling and it tastes great too. In some cases, you actually are not hungry at all, your mouth that is looking for something to do. If you don’t like chewing gum, try sugarless hard candy or another low calorie snack to keep handy for snack emergencies.

When you begin to make lifestyle changes as part of your weight loss program, you will find many new and engaging ways to get fit, even the most reluctant fitness junkie.

beginning a weight loss plan can leave you feeling discouraged. You want the weight to come off quickly as we all would like, but remind yourself that even though it won’t happen overnight, it will happen, so be patient and give yourself some time!

make sure you look for your next issue soon. We will be talking more about how you can lose weight and change your lifestyle without feeling deprived

If you are dreading the beach because of those extra pounds, summer diets can help to slim you down fast and make sure that your new bikini fits.
Often, winter's inactivity can leave you with more on the abdomen or thighs which can make getting into summer clothing difficult or embarrassing. But fortunately, there are ways to get rid of that excess fat fast so that you will look stunning at the beach or around the pool.
If you are still considering which of the many diet plans to begin, one of the best ways to give yourself a head start on getting into shape is to lose weight walking. Walking is one of the best and most underrated exercises possible, can be done by practically everyone, and best of's completely FREE!
Just 30 minutes of brisk walking every day can really start to make a difference, especially if you aren't into sports or hitting the gym. It will also tone and strengthen your muscles as well as help burn off calories.
The SlimFast Diet can also help you to lose pounds within weeks and is one of the quickest ways to lose weight, making it one of my recommended summer diets.
It combines two liquid meals with a 'regular' one to provide 1200 to 1500 calories daily.
The SlimFast Diet does also recommend exercising, which is essential in making those unwanted pounds drop off but although this diet is great for fast weight loss, it can be expensive to maintain as it relies on buying the company's specially designed products.
Another of the quick ways to lose weight is the Rosemary Conley Diet - GI Hip & Thigh. This plan is designed to peel 7 pounds off you within 2 weeks, so you will see positive results fast.
The Hip & Thigh Diet is one of the best summer diets for quick and lasting weight loss and is a two-phase plan that will give you a chance to fit into that new swimsuit without any problems.
The first phase, 'Fat Attack' lasts two weeks, and you will lose 7 pounds if you stick to the diet faithfully (trust me, I've seen it in action!). The next phase is one that will carry you on for as long as is necessary, until you achieve your weight goal.
When you are looking for a list of weight loss programs, you will find that the South Beach Diet can help you to lose up to 13 pounds in only 14 days. This diet is one of the easiest to follow, and is actually suitable for the whole family. No exotic or fancy foods are needed, either, and three meals are allowed every day, along with two snacks. 

Healthy Weekly Meal Plans

(Source: Ezine)

Eating and Exercise -The Right Time to Achieve Maximum Exercise

What you eat before your exercise and how a lot of time you allow between consuming and training can do or die your exercise.

When you eat and what you eat can affect your performance and the way you feel during your workout. Coordinate your meals, snacks and fluids to make the most of your exercise routine.

Eating before exercise can slow you down

When you exercise after a large food, you can feel gradual or have an disappointed abdomen, pains and diarrhoea. That's because your muscle tissue and your intestinal tract are competitive with each other for sources.

"Your body system can process meals while you're effective, but not as well as it can when you're not training," notices Stephen DeBoer, a authorized nutritionist at Mayonnaise Medical center, Rochester, Minn. This is partially because your human is trying to do two things demanding blood vessels flow and energy at once — absorbing the meals you eat and offering energy to keep your muscle tissue shifting.

Time it right: Before, during and after your workout

On the other hand, not consuming before you exercise can be just as bad as consuming too much. Low glucose stages that outcome from not consuming can cause you to feel poor, poor or exhausted, and your psychological capabilities may be impacted as well, making you more slowly to respond. So what can you do?

To get the most from your exercise, adhere to these guidelines:

  • Eat a full breakfast. Wake up early enough to eat a full breakfast. "Most of the energy you got from dinner last night is used up by morning," says DeBoer. "Your blood sugar is low. If you don't eat, you may feel sluggish or lightheaded while exercising." If you plan to exercise within an hour after breakfast, eat a smaller breakfast or drink something to raise your blood sugar, such as a sports drink. 
  • Time your meals. Eat large meals at least three to four hours before exercising. If you're having a small meal, eat two to three hours before exercising. Most people can eat snacks right before and during exercise. The key is how you feel. Some people feel lightheaded during the first 10 to 15 minutes of their workout if they eat within an hour before exercise. Do what works best for you.
  • Don't skip meals. Skipping meals may cause low blood sugar, which can make you feel weak and lightheaded. If you're short on time before your workout, and your choice is candy or nothing, eat the candy because it can improve your performance, compared with eating nothing. But keep in mind, all candy is high in sugar and low on nutrients, so a snack of yogurt and a banana would be a better choice. 
  • Eat after your workout. To help your muscles recover and to replace their glycogen stores, eat a meal that contains both protein and carbohydrates within two hours of your exercise session if possible.
natural tips for weight loss

What to eat: Getting the right fuel for your best performance

Food provides your whole body with necessary power. To make the most of your workouts, focus on:
Carbohydrates: Your primary source of fuel

You'll feel better when you work out if you eat meals great in carbs food and low in fat. Your whole body stores excess carbs food as glycogen — primarily in your muscle tissue and liver. Your muscle tissue rely on saved glycogen for power.

Cereals, bread, vegetables, grain, grain and fruits are good carbs sources. But right before an extreme workout, avoid carbs food great in fibers, such as beans and peas, wheat bran cereal products and fruits. High-fiber meals may give you gas or cause pains. Fructose, a simple sugar found in fruits, can increase the tendency for diarrhoea with high-intensity work out.

If you don't like to eat food before exercising, consume your carbs food in sports drinks or mindset. "Research shows it does not matter in performance whether you consume your carbs food or eat them," says DeBoer. Do what feels comfortable to you.

A diet containing at least 40 percent to 50 percent of calories from carbohydrates allows your body to store glycogen, but if you're a long-distance runner or you exercise for long periods of time, you might want to consume more carbohydrates regularly and consider carbohydrate loading before a big athletic event.

Protein and fats: Important, but not your body's top fuel choiceProteins isn't your body's food of choice for creating a work out, but it does be a factor in muscular fix and development. Most people can quickly get the protein they need from such meals as chicken, various meats, milk items and nut items and don't need extra protein items.

Fat is an important, although smaller, part of your diet. Fats, along with carbohydrates, provide fuel for your muscles during exercise. Try to get most of your fat from unsaturated sources such as nuts, fatty fish or vegetable oils. Avoid fatty foods just before exercising, though. Fats sit in your stomach longer, causing you to feel less comfortable.

Water: Drink plenty to avoid dehydration Your whole body uses mineral water to carry nutrients such as sugar (glucose) to tissues and to remove waste materials from the tissues. The presence of mineral water in your whole body ensures that you can safely sustain exercising. As you work out, your whole body produces warm. This warm leaves your whole body as you perspire, taking with it electrolytes — elements, such as potassium, calcium, sodium and chlorine.

 If you don't replace the fluid you lose during work out, your pulse rate increases and your temperature rises, putting you at risk of dehydration as well as compromising your workout.
To stay well hydrated during exercise, the American College of Sports Medicine recommends that you drink eight glasses of water every day and more on days when the temperature and humidity are high.

Drink at least one glass of water before and after your workout and every 10 to 15 minutes during your workout to replace fluid lost in perspiration. Avoid substituting water with coffee, tea or soda, because they contain caffeine, which acts as a diuretic, a substance that causes your body to lose even more water.

Normal water is usually the best way to substitute missing liquid, unless you're training for more than 60 moments. In that situation, sip a activities consume to help sustain your electrolyte stability and provides you a bit more power from the carbohydrate food in it. The salt in activities beverages also allows you rehydrate more easily, notices DeBoer.

Signs and signs of insufficient moisture may include:

  1. Thirst 
  2. Fatigue 
  3. Loss of coordination 
  4. Mental confusion 
  5. Irritability 
  6. Dry skin 
  7. Elevated body temperature 
  8. Diminished urine output

Let experience be your guide

When it comes to eating and exercise, everyone is different. So pay attention to how you feel during your workout and your overall performance. Let your experience guide you on which pre- and post-exercise eating habits work best for you.

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