Posts Tagged ‘Loss’
The Foundation To Successful Weight Loss – A Healthy Diet And Lifestyle
Written by admin on January 9, 2010 – 4:12 pm -We’ve all been tempted by quick fix diets, weight loss inventions and other quick, easy weight loss schemes. I know I have. The truth is, the foundation to successful weight watching is a healthy diet and lifestyle, combined with exercise.

This is easier said than done with today’s fast paced, constantly on the go lifestyle that most of us live. It sure seems easier to run through a fast food drive through for lunch or grab a mocha latte for a pick me up. I’m guilty of doing this myself. But in the long run, you’ll save time and energy by simply having a healthy diet and lifestyle plus exercising 30 minutes a day.

The pants tell the truth. How many of you are in the same size you were a year or two ago? Many of us aren’t. The statistics about obesity in America are staggering. Six out of 10 adults Americans are over weight and 17% of our children are overweight or obese.

We need to make real, long term lifestyle changes to win the battle against the bulging waistline.

So how do you make changes to your lifestyle that will result in healthy living? Here are 7 simple tips to watch your waistline:

1. Enjoy healthier foods – reach for fruits, veggies and balanced meals rather than the fast food value meal of a mocha latte. These are high in fat, sugar and calories, but low in nutritional value and can quickly add inches to your waistline.

2. Be patient – we all want instant results, but the reality is that watching your waistline takes work and time. Recognize the small achievements. They will add up over time.

3. Be consistent with eating and exercise choices – consistency is the key to getting the results you want. To keep your body at the weight you want, you’ll need to eat better and be more active for your whole life.

4. Get active, stay active – exercise is critical to maintaining a healthy weight. Strive for a balance between a healthy diet and lifestyle plus physical activity. Your waistline and your energy levels will both thank you.

5. Change your lifestyle – take it slow and smart. Make subtle changes rather than drastic ones. An all or nothing approach may work short term, but you’ll end up frustrating yourself and make it more difficult to stay with a healthy lifestyle.

6. Eat a good breakfast everyday – your body needs the fuel a good breakfast will deliver the first thing in the morning. Then eat small portions at regular intervals throughout the day.

Did you know – skipping breakfast is a recipe for overeating with late night snacks (I’m guilty on this one)

7. Eat more fruit – fruit is good for you, despite some of the rumors the fad diets have spread. In fact, you should eat fruit everyday, for every snack of with every meal you can.

There you are. Seven little tips to get you started leading a healthy diet and lifestyle.

Remember, the foundation to successful weight watching is a healthy diet and lifestyle, combined with exercise. If you can do that and stick to it, you will be well on your way to a healthier, happier life.
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10 Diet Tips For Weight Loss
Written by admin on December 31, 2009 – 9:11 pm -The formula for losing weight is simple. Eat less and exercise more. It’s a formula that’s work since the beginning of time. People tend to get all caught up in the latest diet fads, the latest weight programs to hit the market and what the celebrities are doing. It doesn’t have to be that complicated at all. Just follow these 10 easy diet tips and watch those extra pounds melt away.

Diet Tip 1. Eliminate empty calories and junk foods (fats and sugars) from your diet. This one is a no-brainer. If you’re going to eat, eat healthy.

Diet Tip 2. Reduce the amount of overall fat in our diet to a maximum of 30%. Eating less then 20% of your calories from fat is even better. Remember, some fat is essential and some fats are better than others. Avocado, olives, nuts and seeds, various oils like olive, flaxseed and canola, and fatty fish are all good fat choices. Keep some of these types of fats in your diet.

Diet Tip 3. Adjust your caloric ratio to increase protein during the day and decrease carbs at night. As a rule of thumb, you want about a gram of protein per pound of bodyweight per day. Eat protein throughout the day so your muscles get what they need, when they need it. Lower the number of carbs in your diet in the evening, as you have fewer energy demands as the day goes on.

Diet Tip 4. Eat less as the day goes on. As the saying goes: Eat breakfast like a king, lunch like a prince and dinner like a pauper. This way as your day slows down, so does your caloric intake.

Diet Tip 5. Time your carbs. Get your carbs in the morning and afternoon and lay off them at night when your body doesn’t burn them as efficiently. Carbs are also best eaten as a quick energy boost before and after a workout.

Diet Tip 6. Eat several small meals (5-6 per day), and eat less as the day goes on. Remember diet tip 4.

Diet Tip 7. Eat 25-30 grams of fiber a day. Great sources of fiber include wheat bran, oatmeal and beans.

Diet Tip 8. Vegetables are a great snack and should be a dieting mainstay. Make sure that you consumer at least five servings of vegetables per day.

Diet Tip 9. Eat and walk. Very light physical activity, like a stroll after lunch or dinner, not only helps digestion, but also helps to boost your metabolism and burns up some calories.

Diet Tip 10. Supplement your diet with the nutrients your body needs – especially if you are cutting calories. Make sure that you are eating foods for all food groups and make sure the food that goes into your body is as nutritional as possible.

Again, you don’t need to follow a celebrity diet plan to lose weight. By following these simple time tested rules of weight loss, you will lose those extra pounds, hit your weight loss goals and achieve a healthy lifestyle.
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