Category Archives: Nutrition

Secret Weight Loss Tips For Women Over Forty!

If you are 40-something you must read this before you try ANYTHING to lose weight! These two keys can change your life and your approach to weight loss forever.

Weight loss tips for over 40

If you have ever joined with a male friend in a weight loss programme you may have noticed that men are able to lose weight more easily than women. Life seems cruel sometimes. Men hold a metabolic edge over women because they have more muscle, and muscles are the “workhorses” of the body.

Many women who felt slim at 35 years, still weighing the same at 45 now consider themselves “fat”. No it probably isn’t social conditioning. It is more likely to be the truth and they are actually more “fat” than they used to be. The scales are not the only answer to understanding what’s going on in your body.

Consider the case of Annette who weighed 63 kilos at age 35. At that time, 23 percent of her body consisted of fat. (Experts consider 23 to 33 percent body fat healthy for women ages 40 to 59). Back then, 15 of Annette’s 63 kilos were fat. The rest–48 kilos–consisted of bone, muscle, water, and internal organs.

By the time Annette reached age 48, her body fat had increased from 23 percent to 30 percent, yet her weight had remained the same. Her body now contains 20 kilos of fat, 5 more kilos of fat than at age 35. At the same time, Annette had lost approximately 5 pounds of muscle.

When women gain fat and lose muscle, two things happen:

Fat isn’t as dense as muscle, so any fat gained takes up more space than muscle. Even if you haven’t gained weight on the scale, your body can appear larger, and your clothing size may even increase.

Because muscle burns more calories than fat, your metabolism slows and you burn fewer calories, which can contribute to weight gain if you don’t make adjustments in your calorie consumption. Muscle burns up to 7 times more energy than fat, so the effect on your metabolism can be quite significant.

Annette has been extraordinarily careful about what she eats and hasn’t been able to lose weight – with good reason. The amount of lean body mass you have is an important factor in determining the rate at which you burn calories. If lean body mass drops, metabolism drops.

Every pound of muscle a woman loses slashes the number of calories she burns by as many as 30 calories a day. If she loses 10 pounds of muscle over 3 decades, she could burn 300 fewer calories each day, or a whopping 2,100 fewer calories each week.

By the time she celebrates her 55th birthday, she could have lost as many as 15 pounds of muscle, and now burn 450 fewer calories each and every day.

What this means for Annette–and other women in their forties and fifties–is that maintaining muscle mass is critical as the birthdays add up. Lean muscle matters because there’s so much of it.

Calorie-burning muscle accounts for approximately 40 percent of the body mass of a normal-weight woman–that’s 56 pounds for a 140-pound woman like Janet–so it’s a major factor in energy.

Here’s some good news: Because muscle mass is linked directly to metabolic rate, women can give their metabolic engines a boost with weight training and other forms of exercise that builds muscle. Second, with eating the right sources of very lean protein you can encourage muscle development as you exercise.

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The Benefits Of A High Fiber Diet

Most people recognize the value in eating right. Following a diet that is low in fat and high in fiber has many benefits.

High fiber diet

Fiber is an integral part of the eating right puzzle. In today’s fast paced world of a meal in minutes the important of eating high fiber foods sometimes becomes forgotten.

Eating foods that are rich in fiber is essential to the health of your digestive tract. Fiber works in several ways to aid with the removal of waste from the body. When you consume an adequate amount of fiber each day your body is able to process the waste much easier. Fiber also works to soften stools and with constipation being a concern of many people, this is very important.

There are many foods that are naturally high in fiber and incorporating these into your diet is a good idea.

Whole grains are rich in fiber. These should be consumed each day and include items such as whole grain breads and muffins, whole grain pasta and cereals. There are several delicious breakfast cereals that are high in fiber. Having a bowl each morning along with a slice of whole grain bread or a serving of whole grain pasta later in the day will greatly increase your daily fiber intake.

Another group of foods that are good sources of fiber are fruits and vegetables. Not all fruits and vegetables are high in fiber though. Berries are an especially rich in fiber. This includes raspberries, blueberries, strawberries and blackberries. Pears and apples with their skins left on can also add to your daily fiber intake.

If you prefer to add dry fruits to your diet than you’ll want to look at items such as dried apricots and raisins. Sprinkling these in a salad or eating them as a snack is beneficial and contributes to how much fiber you are eating.

Vegetables can also be full of fiber. Many types of beans can add a substantial amount of fiber to your diet. Adding red kidney beans to chili or dried beans to a soup is a tasty method of getting your family to eat more fiber. Broccoli, green peas and spinach all contain fiber too. Eating one or two servings of these vegetables each day helps you ensure that you are getting the fiber that your body needs.

Another way that some people add to their fiber intake is to purchase one of the fiber rich drinks that are available. Many of these drinks are designed to aid with constipation. They are normally in the form of a powder and when the powder is added to water it becomes an appealing drink.

For some people this is how they supplement their fiber intake each day. They consume the drink at the same time daily and it helps them to remain regular. The added benefit is that they are increasing their fiber intake in the easiest way possible.

Fiber is important to your diet regardless of your age. Choose fiber rich foods that you enjoy and you will automatically reap the benefits of a fiber rich diet.

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Quit Drinking Soda? Water, Diet Sodas And Weight Loss

What on earth does water have to do with weight loss? Actually, a lot more than you previously imagined.

Quit drinking soda?

Are you aware that some studies have shown that your brain cannot distinguish between hunger and thirst? But should you quit drinking soda? Sometimes when your body is telling you that you are thirsty, your brain may be hearing that you are hungry. So what do you do? You put food in your mouth when a glass of water might have been sufficient. Most food has calories, most water doesn’t. Simple equation. ‘Nuff said on that topic.

By the way, ever wake up in the middle of the night and crave a snack? Nine times out of ten, a glass of water will do the trick. I know, I didn’t believe it either until I tried it. It really works!

Tissue, muscle, cells, even blood are all comprised to a large per cent of water. When your brain starts getting signals that water is needed…well, remember the confusion factor mentioned above? We eat something instead of giving our body what it really craves and needs! Your entire body works much better, by the way, when the fluid levels are kept up where they need to be.

BUT I DRINK LOTS OF LIQUID AND STILL GAIN WEIGHT!

Sure you do, but what KIND of liquid. I won’t even talk about sodas, coffee, or tea sweetened with sugar. I’m going to assume that you already know that sugar is not the way to go if you want to lose weight, but what about the artificially sweetened drinks? Should you quit drinking soda?

Did you know…

ARTIFICIAL SWEETENERS CAN CAUSE YOU TO GAIN WEIGHT?

Some studies have shown that using artificial sweeteners can contribute to weight gain in at least two ways. Maybe a good reason to quit drinking soda.

First, there is the confusion factor. When you use artificial sweeteners, you, and your brain, become confused about the calorie content of the food you eat. You may actually find yourself eating more in an effort to satisfy an internal urge or interpretation, and this urge may be related to the assumed “fact” that the sweet soda you just drank didn’t have that many calories, so neither does this cinnamon roll. Actually, before artificial sweeteners, our bodies and brains were pretty good at relating calorie content to food based on the sweetness.

A WORD FOR PARENTS!

Our bodies’ understanding of “sweetness” and the development of the internal calorie estimating apparatus mentioned above apparently occurs in childhood. Maybe they should quit drinking soda. Early use of artificial sweeteners could cause the grown-up years later to ingest more of sweet foods than they should.

The second way in which artificial sweeteners may contribute to weight gain is what could be called…

THE SUGAR TRAP!

Your body is a complicated device which has developed a huge number of inter-related, synergistic, stimulus sensing and automatic response mechanisms. It has learned to begin things happening inside when something sweet is detected. The digestive system is prepared to receive a certain type of fuel…which it welcomes! When you ingest food or drink which has been artificially sweetened, all your little hormones, glands, cells, and systems begin asking, “What’s going on?” Like prisoners in an old movie, they start rattling their tin cups and yelling out, “FEED ME!” Oh yeah, that was the plant in “Little Shop Of Horrors”, wasn’t it?

Anyway, your internal messengers are now not very happy, nor will they be until you send down some calories for them to munch on. See the trap? It reminds me of when I managed a restaurant when people would order a salad and diet drink and then smother the salad in high-calorie, high-fat dressing and have ice cream for dessert. Get the picture. Thinking that you might want to quit drinking soda?

WAIT! IT MIGHT EVEN BE WORSE!

Artificial sweeteners are much sweeter than ordinary sugar, and that’s why you can sweeten a cup of coffee with one little white pill. However, there are some studies which indicate that artificial sweeteners become somewhat addictive. If that isn’t bad enough, this brings us to one of the most popular drugs in America…

CAFFEINE

Even though a lot of people who want to lose weight are drinking artificially sweetened drinks, a lot of these drinks – coffee, tea, sodas – contain caffeine. Could be another reason to quit drinking soda. Caffeine is a diuretic. It dehydrates you, causing your body to lose water. Remember, water = good. When you are dehydrated, low on internal liquid, your metabolism slows down. This means your body gets by on fewer calories and stores the rest as fat. Think it through: You get dehydrated, you get thirsty. You just drank a cup of tea, coffee, or soda, so you can’t be thirsty, can you? Since your brain can’t really tell the difference between hunger and thirst signals, it tells you to eat something when all that’s really going on is that you need a drink of water.

SO WHAT CAN YOU DO? Quit drinking soda?

1. Substitute water for most of the other stuff you’re drinking.

2. “Buy” your artificially sweetened drinks. My wife came up with this idea, but I have seen it used in other contexts as well. If you drink an artificially sweetened drink and/or one with caffeine, buy it back with at least an equivalent sized drink of water. Eight ounces of coffee? Follow it with eight ounces of water.

3. Is water boring for you? Then try flavoring your water with lemon or something else. Use herbal teas that have their own flavor and might not even need to be sweetened.

4. Include soups and juices in your diet. These are high liquid content. Just be aware that while nutritionally better for you than diet drinks or drinks with caffeine, they DO contain calories.

5. Can’t do without sweetened drinks? Try stevia. This is a natural food additive available online and at most health food stores. While it has a sweetening effect, the FDA does not allow it to be called or marketed as a sweetener. Due to its chemical makeup, it does not seem to produce the cravings for more food as do other non-sugar sweeteners. I read that in a book, but I tried Stevia and that’s how it worked for me. I was drinking four to eight cups of coffee sweetened with artificial sweeteners a day, and munching tons of snacks as I drank the coffee! I started using stevia, and the desire for constant snacking went away. I will warn you, while technically VERY sweet, it does have an acquired taste. I figure if I could get used to it, anybody could. It’s the only sweetener in our house now.

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What Every Woman Needs to Know to Stay Healthy

There are hundreds and thousands of articles, books, media sources and materials available in the world that tell us how to stay healthy. Many are on what every woman needs to know to stay healthy. How many of us have time to research, read and scour this multitude of information? Further, how do we trust all the information available out there? This article has done all the work for you. Of course, not every tip or piece of worldly advice can be put on these few pages but the most important information is here. Keep a copy and hand this out to all the women you know, it is for every female person ages 1-100.

What every woman needs to know to stay healthy

From ages 1-10

Staying healthy and starting healthy habits begins the minute we are born. What every woman needs to know to stay healthy starts early. What can we do for those at these young and tender ages? Mothers can begin by breast-feeding. They can introduce healthy items at meal times when babies are ready for solid food. Required immunizations need to be kept up to date. From birth through young childhood, the intake of a chewable tablet vitamin supplement must become part of their daily routine. Be sure to watch what ingredients are in those children’s multi vitamins you purchase. Your pediatrician or family physician can advise you of the proper vitamin supplement needed for your child’s specific body type and physical condition. Starting with healthy eating and lifestyle habits in young childhood sets the stage for your child’s good health into middle childhood and the adolescent years.

Ages 11-20

Good health is critical for young women. It’s important to remember a few key things about this age group. The young girl/woman will be experiencing a growth spurt, which may be accompanied by what is known as “growing pains”. Healthy habits will assure her full attention span and enough energy to participate in school activities and classroom learning. Her body is also preparing for the beginning of menstruation. Puberty begins and the brain starts its process of sending messages to the hormonal system and the reproductive organs begin to develop. Good nutrition along with a vitamin supplement will also ready her body for excellent reproductive health and potential child bearing. What every woman needs to know to stay healthy is critical at this age. Most importantly, by the age of 20 if she has developed these few health habits, the young woman is likely to carry those into her adult years. Especially when learning what every woman needs to know to stay healthy.

Ages 20-39

If a female person is developmentally on course and is dedicated to maintaining optimum health, she should remain healthy into her later years. These years of 20-39 are when women become busy with careers and/or having children or starting a family. Many experts agree that this is also a time when women will postpone or neglect their own health in order to provide care for others. Remember, you are not going to be able to provide much help, care or assistance for others if you yourself are ill, exhausted or nutritionally deficient. Let’s discuss how women can avoid this trap and insure their own good health.

• Eat healthy foods. Avoiding unhealthy fats and consuming raw fruits and vegetables go a long way in staying nutritionally stable.
• Watch your dieting habits. While there are many diet plans out there, the simplest is almost always more effective. Watching portion size and the ingredients (fat, calories and sugar) in foods will often net the best weight loss results. It’s wise to note that losing or maintaining your desired weight means one thing, there needs to be more calories burned than what has been consumed. This can be accomplished with:
• Exercise. Whether you are a regular attendee at the local gym or you workout at home, there are certain types of exercise that will benefit you the most. One exercise routine must raise your heart rate (cardiovascular health). Another should include free-weights or weight lifting in some form (bone health and strengthening). Additionally, walking, dancing and swimming can tone the body. Weight loss in pounds alone will make you happy when you step on the scales but most women want that loose skin (abdomen, underarms, and thighs) to tighten up as well. If you just can’t find the time to exercise, try these activities:
• Park in the last open parking space far away from the storefront and walk.
• At home, grab some large juice bottles that have the indented areas for carrying or milk jugs and do some curls.
• Take the stairs instead of elevators in public places
• Take a stroll through your neighborhood every night after dinner
• Visit your gynecologist every year for a PAP test (more often if your doctor suggests or your last one came back with an abnormal result). PAP tests are essential towards maintaining a healthy reproductive system. They are used to detect cervical cancer and infections among other things.
• Perform your own self-breast exams.
• Make an appointment at age 39 for your first mammogram.
• For a woman interested in what every woman needs to know to stay healthy, take regular multi vitamins every day. Add other supplements including calcium, Fish Oil and Vitamin C. Do some research on the types and amounts of vitamins and/or supplements you could be taking. I found vitanetonline.com to be very helpful for this kind of information. Also, it has been found that women in these childbearing years are lacking in the amount of folic acid they need. Insufficient amounts of folic acid have been linked to birth defects of the brain in newborns. These birth defects can be avoided if a woman takes sufficient amounts of folic acid before she conceives and during the early, first trimester of pregnancy.
• Not least of all, are these tips to good health that most informational sources rarely mention.
• Find a spiritual path or connection. These are highly personal so I won’t offer any suggestions. Women have chosen a religion, nature, prayer, rituals, a quiet room and many others to find that place within self where they can be at peace.
• Keep your mental health a priority. Talk to a professional therapist if you need some guidance or direction.
• Avoid unhealthy relationships. If you are being abused in any manner by anyone, seek help

While all these “tips” for the age 20-39 group will keep a woman in optimum health, most of these need to be implemented and continued into the later years as well.

Ages 40-100

These are the years that many women claim that they become wiser. Some even claim that it is the best time of life they ever experienced. The tips for the 20-39 age groups hold true for women beyond 40; some exceptions would include the advice on folic acid intake, the amount of weight carried in the free-weight exercise routines, the limitations of exercise that may create falls, accidents or injuries and the PAP tests. Regular PAP test examinations usually ceases around 80 years of age but ask your doctor first.

From ages 40-50 a woman who is interested in learning what every woman needs to know to stay healthy, can expect pre-menopausal symptoms. Again, the changes that occur in any woman’s life can never be set at a certain age. There are women that may never have any disrupting symptoms of menopause. Other women may begin menopause at age 40 others might be near 50. Some women may become post-menopausal at age 45 and others at age 52-55. No matter what the age of onset or completion, menopause happens. Be sure to talk to your doctor about remedies for the symptoms of menopause. There are hormone replacement therapies (HRT) as well as some natural supplements to ease menopause. Taking soy isoflavones, in capsule form, have recently been regarded by some women as helpful in decreasing their hot flashes.

While awareness of the importance of calcium and its consumption should be well established by age 15, many older women still don’t find it a concern. Osteoporosis (bone weakness) can begin to occur as early as age 35. By the time you get into this age group of 40+ and you haven’t been caring for your calcium needs, you might expect by age 60 to see the results in your body. We have all seen the women with humps below their neck at the spine. We have seen the stooped walks and heard of women in this age group having falls that break their hips and other bone structures. This is a result of weak bones. There are also hereditary factors that play into whether or not we get osteoporosis. Take your calcium ladies.

In summation, what every woman needs to know to stay healthy:

• Keep exercising but know your limitations
• Continue getting mammograms
• Keep eating healthy. If you like gardening, that’s light exercise and you can eat healthy too.
• Stay socially active

Women are living longer. We are living longer because the importance of diet, exercise, vitamin and supplement intakes and other information has become easily available. But living longer is not necessarily a good thing if the QUALITY of our lives is not taken into account. If you follow these tips and commit yourself to making healthy lifestyle choices then all your years can be filled with happiness, peace and good health.

Women’s health is definitely important. And to learn more about products designed for women interested in learning what every woman needs to know to stay healthy check out these products: http://bit.ly/1tszTTP

Your Immune System Needs Support Too!

The increasing level of toxins in the environment is making it difficult for your immune system to protect you properly. You need to help the immune system to do its job. Learn how.

Your immune system

The human body is a very vulnerable organism, except for the very strong line of defense that your immune system has thrown around it. Without the natural defense system provided by the immune system, the bacteria, microbes, viruses, toxins, parasites, etc., would reduce the body to its chemical components in a few days.

That is what happens when the body dies and your immune system is no longer there. The human immune system works 24X7, though its work never comes to the limelight. The failure of the immune system is easily noticeable, though.

Although we inhale and eat thousands of germs everyday, your immune system prevents them from causing diseases. When a germ breaks through the immune system occasionally, we wind up with a disease. Once the immune system learns about these germs, it will fight them, and we get over the malady.

The major parts of the immune system are the thymus, spleen, lymph system, bone marrow, white blood cells, antibodies, complement system, and hormones.

Your immune support system displays dual characteristics: self or non-self recognition, general or specific, and natural or adaptive, cell-mediated or humoral, active or passive, and primary or secondary. Some parts of the immune system act against specific antigens. These parts are called antigen-specific. Other parts of the immune system are systemic, working throughout the human body rather than restricting themselves to the initial infection site. Still others recognize antigens in order to an attack them more vigorously next time they pose a threat. These parts of the immune system are said to possess a memory.

We are all born with a genetically based natural defense system. The skin is the most important organ of our natural defense system. An injury is a gateway for germs to enter the body. This, or the presence of a foreign object within the body, causes your immune system to act, getting rid of the invaders, while the skin takes care of the wound. When this process does not take place, it results in an infection.

Another sign of the functioning of your immune system is when we get a rash or a bump on the skin after a mosquito bites.

The body would cease to be without your immune system. Just take a look at some of the few things that could go wrong with a sub-optimal immune system:

Self or non-self recognition in the immune system occurs when every cell displays a marker based on the major histocompatibility complex (MHC). If a cell does not display this marker, the immune system considers it as a non-self and attacks it.

A breakdown of this process results causes the immune system to attack the self-cells. Multiple sclerosis, systemic lupus, types of diabetes and arthritis are all autoimmune diseases caused by the immune system attacking the self-cells. Allergies are the result of the immune system overreacting to certain stimuli.

Diabetes occurs when the immune system attacks the cells in the pancreas and destroys them. Rheumatoid arthritis is also the result of the immune system causing trouble in the joints. The immune system also creates problems during organ transplants; it often refuses to accept the new organ.

Keeping your immune system in proper working order, especially with the increasing amounts of toxic pollutants in the environment, is becoming a tough task. Recent research is leading scientists to believe that certain carbohydrates represent the next frontier in the search for non-toxic compounds that support the immune system.

Eight of these essential sugars, called glyconutrients, have already been discovered. Only two of these are found in our daily diet though. These eight essential sugars supply the body with glycoforms that are needed for cell-to-cell communication. Four of the last eight Nobel Prizes in medicine have been awarded for research into Glycobiology. A steady supply of glyconutrients is necessary for keeping your immune system working well. It has been found that the body recovers and heals faster when glyconutrients are used when administering chemotherapy and radiation.

Trouble is, the same toxins in the environment that weaken our immune system also affect the body’s ability to synthesize these glyconutrients. Which is why we should ensure a steady supply of these glyconutrients through glyconutritionals or food supplements containing glyconutrients.

We are living in an increasingly polluted world. The body is increasingly finding it difficult to combat the ill-effects of these through its natural processes. It is up to us to use our intelligence to tap our advance medical knowledge for the body’s help. Because, ultimately, it is a question of our existence itself.

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What Are Antioxidants? Why Eating Fish Prevents Cancer!

What Are Antioxidants?

Antioxidants are molecules which can safely interact with free radicals and terminate the chain reaction before vital molecules are damaged. Although there are several enzyme systems within the body that scavenge free radicals, the principle micronutrient antioxidants are vitamin E, beta-carotene, and vitamin C.

Selenium, a trace metal that is required for proper function of one of the body’s antioxidant enzyme systems, is sometimes included in this category. The body cannot manufacture these micronutrients so they must be supplied in the diet. So it is important to know what are antioxidants.

Why Eat Fish Weekly?

Best choices are oily fish rich in healthy omega-3 fatty acids, such as herring, sardines, salmon, lake trout, mackerel and albacore tuna. But forgo fish oil capsules unless you have been diagnosed with heart disease and can’t eat at least two meals of fish per week. People with high triglyceride levels who are under the care of a physician may benefit from omega-3 fatty acids in capsules. The U.S. guidelines also recommend two servings of fish per week, but they doesn’t address fish oil capsules in the same detail as AHA.

Can antioxidants prevent cancer?

That is a good question. And what are antioxidants role? Considerable laboratory evidence from chemical, cell culture, and animal studies indicates that antioxidants may slow or possibly prevent the development of cancer. However, information from recent clinical trials is less clear. In recent years, large-scale, randomized clinical trials reached inconsistent conclusions.

Various new researches show that a serving of almonds, for instance, contains the same amount of antioxidants called flavonoids as a serving of broccoli. And a one ounce serving of almonds provides as much of these antioxidants as found in a cup of brewed black or green tea, in addition to being an excellent source of vitamin E!

Furthermore, the researchers noted that the main antioxidant compounds found in almonds, catechin, epicatechin and kaempferol, are also the ones that provide the highest degree of protection against cell death from oxidants, a mechanism that appears to play an important role in reducing the risk of chronic diseases.

By knowing what are antioxidants, you will learn that antioxidants are abundant in fruits and vegetables, as well as in other foods including nuts, grains and some meats, poultry and fish. We urge you to find out more about Antioxidants today!

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Your Tummy Fat Could Be Killing You!

Tummy fat. Some of us have it, others don’t. Is there anything special about a big belly compared to a large bottom? Well, surprisingly, not all body fat is created equal! According to a study carried out by researchers from MacMaster University, Hamilton, Ontario it seems that gauging your heart attack risk depends on where your fat is, rather that how much fat you have.

These types of findings are not unique to MacMasters. Dr David Heber, Ph.D., from UCLA’s Centre for Human Nutrition reports that distribution of body fat is a more important predictor of heart attack risk than the traditional measurement of Body Mass Index (BMI), which is a measurement based on the ratio between your height and weight. This is a good measure of tummy fat.

Tummy fat

It appears that a more accurate predictor of the impact body fat has on your health, is your overall body shape. You may be more like an apple or a pear, or evenly shaped top and bottom. You may have large thighs, fat hips and a huge bum and have a lower heart attack risk than someone with skinny legs and a big belly.

A more accurate and telling predictor of heart attack risk, is the waist-to-hip ratio. Think tummy fat.

What is your waist-to-hip ratio?

Divide your waist measurement by your hip measurement. For example, if your hips measurement is 40 inches and your waist is 34 inches your hip-to-waist ratio is 0.85. If you are a man, that’s great, if you are a woman, that’s OK (but you are right on the limit of healthy).

– A man’s ratio should not be over 0.90

– A woman’s ratio should not be over 0.85

Don’t fight nature

If you were born an apple you will stay an apple and if you were born a pear you will continue to be appear. Accepting your natural body shape is the first step in losing weight. In a study led by Glasgow, Scotland, psychologist Dorothy Hefferman, Ph.D., researchers concluded that women whose actual body shape differs from their desired one may find losing weight frustrating and have more trouble sticking to a weight-loss program as a result.

If this sounds like you, accept your overall shape as nature intended, but pay attention to reducing fat around your middle and tummy areas – your tummy fat. Circumference is much more important to your health than how you look in relation to your bust and bottom.

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20 Weight Loss Tips

Here are 10 weight loss tips for helping to lose weight by using healthier meals and 10 weight loss tips for helping when you are eating out.

Weight Loss Tips: 10 weight loss tips for a better healthier meal

When it comes to cooking a meal for the family, don’t let your diet take a back seat. Just because you’re on a diet and the rest of your family are not does not mean that you have to eat a different meal. There are times when you have to draw the line e.g. Christmas lunch, Sunday lunch and family gatherings. Take a look at some of the these weight loss tips below for a healthier meal:

1. Try steaming or boiling your vegetables instead of frying or casseroling, also stay away from using cheese based dishes. Try to use herbs and lemon juice instead of butter or margarine.

2. Cooking with chickens can pose as a bit of a problem, although chicken is very healthy in its self, containing half the fat of red meat. Don’t go for the easy option of breaded chicken fingers or nuggets this is very unhealthy. Try roasting or steaming your chicken in a non stick pan, and eliminate the use of oil by using a cooking spray. Beware of the chicken skin as this is very fattening, try to buy a skinless chicken or remove the skin prior to cooking.

3. Watch out for different types of bread, stay away from white bread as it is full of sugar. Try to go for wholemeal bread, seeded bread and whole grain bread. Also look for brown rice, wild rice and basmati rice, the tastes are not all that different from white rice and have a much lower starch content.

4. When buying meats like pork and beef, try to buy lean and extra lean. Try some cuts like fillet and sirloin, these have less fat content than the other cuts. Roasting, grilling and dry frying are healthy methods of cooking meat. Once again try to use a cooking spray instead of cooking oil.

5. If you’re preparing turkey, why not try cooking the stuffing separate. This is a great weight loss tips. You will reduce the fat content by preventing the turkey fat from absorbing into the dressing. Be sure to use less margarine or butter when making the stuffing. Also don’t forget to skim the fat off of the gravy. Leave the drumsticks for the kids; as with chicken, choose light meat over dark and you’ll save a lot in the calorie department.

6. Why not try serving fruit as a dessert? Serving fruit instead of pie or cake can make a massive reduction in the amount of calories you find in your meal. Instead of cake and pie, try serving a whole piece of fruit, some yogurt or a fruit cocktail. You will usually find that we don’t need a dessert and have one just because of habit. I think you will be surprised at how fruit can substitute the sweet tooth in a dessert.

7. If you must have an ice-cream try a sugar free ice-cream of low fat frozen yogurt. Instead of topping with chocolate sauce or caramel, try some mixed fruit cocktail. The taste of the ice-cream is almost identical and the sugar from the fruit stops the sweet craving. All in all it’s fewer calories than the full sugar and chocolate variety.

8. When cooking save yourself a lot of calories by using powdered milk. Have you thought of this weight loss tips before? By doing this you will save on a lot of fat and calories. Also by using skimmed milk instead of cream in your favourite cream based recipes can also save on the calories.

9. Try some substitutions in your cooking. Use 3 tablespoons of unsweetened cocoa powder to replace 1 ounce of unsweetened chocolate in your desserts, replace 1 egg with 2 egg whites or ¼ cup of egg substitute, replace half of the oil in dessert recipes with an equal amount of unsweetened applesauce, try reduced or non-fat frozen yogurt or sugar free ice cream on pies.

10. If you still find yourself hungry after your meal and you do want to tempt your self to seconds, then go for the vegetables. Choosing steamed vegetables over meat and bread is far healthier.

10 Weight loss tips for eating out when on your Diet

1. For a starter, try and keep it light maybe a prawn cocktail or a side salad. Make an effort to stay away from creamy starters and red meats.

2. If you are a pasta lover and find it hard not to eat endless amounts. You must try and stay with a single portion. Also don’t worry if you leave a little no one will persecute you for it, especially not your body.

3. When ordering a meat dish, always go for the chicken. Stay away from fried chicken. Always go for boiled, grilled or steamed. If you must ask for red meat, be sure to ask the waiter for a nice lean piece.

4. I like this one of the weight loss tips. If you don’t see anything on the menu, that is cooked to your liking. Ask the waiter if it would be possible for the chef to cook you a dish with say, boiled or grilled chicken, instead of fried. Don’t be embarrassed at this request as you will not be the first or the last to ask for it.

5. Avoid the temptation of cream sauce, butter, oil, batter and home made gravy.

6. If you do not like leaving your food, then you can always ask the waiter, to wrap it up so you can take it home afterwards.

7. If you are a take away person as I am. When you serve your take away at home, only serve half of it, and keep the other half for the next day or for another family member. Willpower is the key here!

8. If you know where you are going for your evening meal. Why not ring the restaurant and ask them to post a menu out to you, or go and pick one up. Now you can give the menu a good read and find out the best meal to suit you. When you arrive at the restaurant, your choice is already made and a healthier one it will be.

9. Buffets are the worst of all restaurant temptations. You must know your portion control. Try and have only one plate. Once again the key factor here is will power! A key one of the weight loss tips.

10. When the day comes for you to go out for your meal, try to eat smaller meals during the day, then you can keep an eye on the calories for the day and evening. However do try to remember not to starve yourself as you may just end up eating like a horse, which is never a good diet tip.

I always like sharing weight loss tips – it can make a difference in your life. It has in mine. Check out my weight loss story here: http://bit.ly/1rLhW2c

Understanding the Cause of Obesity

Understanding the cause of obesity might enable overweight individuals to treat their health problems. According to clinical studies, major causes of obesity among Americans are too many calories in food regimens coupled with inactivity and overeating. Acknowledging these two factors may help overweight or obese people lose weight and improve their health.

Cause of obesity

Obesity is a condition that has become a major health concern affecting many individuals in the United States. This condition refers to the build-up of excess body fat that may impair health conditions. Several medical studies show that obese individuals are prone to health risks like cardiovascular diseases, hypertension, certain cancers, type 2 diabetes, coronary heart disease, sleep apnea, and many more. These health hazards have prompted individuals to include a weight-loss program in their lifestyles. However, people who want to lose weight tend to exercise too much and eat unhealthy food. These conditions may bring do more harm than good. And can be a cause of obesity.

Understanding the cause of obesity might enable overweight individuals to treat their health problems. According to clinical studies, a major cause of obesity among Americans are too many calories in food regimens coupled with inactivity and overeating. Acknowledging these two factors may help overweight or obese people lose weight and improve their health.

Many specialists health specialists argue that weight-related problems and obesity can be caused by high calories in diets coupled with inactivity. A study conducted by the Morbidity and Mortality Weekly Report in February, 2004 showed that Americans consumed more calories than they did 30 years ago. The study found out that from 1971 to 2004, American women increased their calorie consumption from 1542 calories per day to 1877. The men on the other hand, at the same time frame, increased their calorie intake from 2,450 to 2,618.

With the rise of calorie intake also came the decline of physical activities. However, less than 1/3 of adults engage in the appropriate amounts of exercise. Another leading cause of obesity. In addition, 40% of adults in the United States do not participate in any physical activity while 43% of adolescents spend more than 2 hours in front of the television. It is recommended that individuals should accumulate at least 30 minutes among adults and 60 minutes among children of moderate physical activity three times a week.

More are recommended to prevent weight gain or to lose weight.

Statistics also suggest that overeating is another reason why people tend be overweight or obese. Overeating is an eating abnormality where the consumption of food intake is inappropriately large for energy use. Triggers of overeating may include depression, stress, boredom, anxiety, and prolonged dieting. People with eating disorder feel that negative feelings may temporarily disappear through food consumption, often these food escapades are done in secret. This disorder can be treated with the help of health professionals coupled with the support of family and friends.

Obesity can be avoided and treated through proper exercise and healthy diets. People who want to lose weight tend to over-train and deprive themselves of healthy food. These habits may impede weight loss and cause additional health concerns.

Proper exercise coupled with the right diet is essential in weight-loss and weight-control. In addition, exercise may eliminates depression because physical activities promotes the release of endorphins. Endorphins are substances that is released by the brain and is the body’s natural pain-reliever. These substance may elevate the mood and promote a state of bliss. Many health specialists refer to this phenomenon as the runner’s high.

For overweight or obese individuals, it is never too late to partake in regular exercise and healthy diets. And to begin to reverse the cause of obesity. Exercise is good for different people of all ages, sex, and weight. It is necessary to maintain improved overall health and enhanced well-being. Individuals who decide to include a regular program of physical activity should consult doctors and other health professionals for advice. This is important because a lot of individuals tend to workout too much or workout improperly, which may do more harm than good. Understanding proper workout and including a healthy diet in one’s lifestyle may lead to improved health and overall well-being.

When I started to learn more about the cause of obesity, I took action. Here is my story: http://bit.ly/1rLhW2c

Weight Loss Survey: Why Dieters Fail To Lose Weight

Why do we find dieting so difficult? A new weight loss survey about the problems surrounding weight loss, suggests that motivation remains a critical factor. Lack of incentive to lose weight, hunger and inability to cope with “bad days” are common problems. Anne Collins explains how to overcome these problems and achieve your weight loss goals.

Weight loss survey results

Current levels of overweight and obesity, together with weight-related disease, have made weight control a major health priority throughout America. Yet statistics indicate that average weight reduction on conventional diets adds up to a mere 5-8 pounds per year. So why do we find dieting so difficult? According to a new survey (1), the answer seems to be: because we make 3 crucial mistakes. We don’t have a good enough incentive; we allow ourselves to go hungry; and we can’t cope with “bad days”.

The weight loss survey asked dieters to select the three biggest problems they faced when dieting. The most common problems reported were: “Inadequate incentive to lose weight” (76%); “Hunger” (72%); and “Bad days” (70%). Although these results will come as no surprise to most dieters, they highlight the importance of motivation in the dieting process. We examine how these problems occur, and what steps can be taken to overcome them.

Why Do We Need an Incentive?
We gain weight because we take in more energy than we use. Either because we eat too many calories, or burn too few, or both. As part of the weight loss survey we learned that if we want to reduce weight, we need to improve our eating and exercise habits. And this is not easy, because let’s face it – old habits are not easily discarded, especially if they involve cutting out our favorite treats. We need a powerful incentive to help us change. Specifically, we need an answer to the question: “How exactly will I benefit from losing weight?”

When faced with this question, many dieters have no answer. Those who do, typically reply: “I’ll feel better” or “my health will improve”. Others explain they are trying to lose weight to please their doctor, or their partner, or simply because they are “overweight”. Unfortunately, none of these reasons are strong enough to help us succeed. So when temptation strikes, we are unable to resist. At least that was reported in this weight loss survey.

What Type of Incentive is Best?
Our motivation to lose weight must be based on a selfish, specific benefit. A good example might be an upcoming beach holiday, or a family occasion, or the achievement of a specific mobility or fitness goal. It must be as specific as possible (general benefits are useless) and ideally related to a fixed date. In addition, it must be selfish. Losing weight to please others rarely works. The advice I give to my clients is very simple. Do not bother dieting unless you have a good incentive. According to the weight loss survey, because no matter how good the diet, no matter how valuable the exercise plan, unless you have a powerful reason to change your habits you won’t succeed.

Hunger Kills Diets
Most dieters are still convinced that calories are their enemy. So the less they eat, the faster they are likely to lose weight. This is not true. In reality, the less we eat, the more hungry we get and the easier it is to fall into temptation. The human body is trained to eat when hungry and no amount of willpower will neutralize this basic urge. This is why binge eating is such a common response to low calorie diets.

How to Avoid Hunger
No rocket science here in this weight loss survey. Avoiding hunger simply means eating regularly throughout the day, and keeping your calorie intake above 1000-1200 per day. This prevents hunger, thus reducing the urge to overeat, and in addition helps to maintain a regular high level of calorie-burning.

Eat Too Much Rather Than Too Little
We all have days when we feel extra hungry, even when we are dieting. This is no problem – simply eat more! It is always better to eat a little too much than not enough. Might this delay your weight loss? Yes. But so what? Taking a few extra days to achieve your goal is not a problem. The real danger is not eating enough and ending up hungry and depressed. This is a recipe for a binge.

Bad Days and The Problem of Perfection
No dieter is perfect. But you don’t need a weight loss survey to tell you that. The truth is, all dieters experience “bad days” or fall into occasional temptation. Sadly, most dieters insist on “being perfect”. They cannot tolerate these lapses. So if (say) they visit a friend and end up eating 2 containers of ice cream and a box of cookies, they go to pieces. “I’m useless!” they cry. “I’m a failure!” Overwhelmed by guilt at not being perfect, they then quit their diet in disgust.

It’s the Guilt That Does the Damage
In this situation, the actual binge is typically fairly harmless. I mean, we need to eat a huge quantity of food (3500+ calories) to gain even one pound of weight. The real damage is caused by the ensuing guilt. And this is what we need to address.

Guilt Comes From Trying to Be Perfect
All dieters make mistakes and this is perfectly normal. Having an occasional binge is no cause for alarm, far less guilt. Even my most successful clients – those who have lost 100+ pounds – had regular lapses. And as reported in the weight loss survey, the difference is, they didn’t see themselves as “perfect” individuals. So they felt “entitled” to make occasional mistakes, and so should you. Once you accept this, you will find dieting a whole lot easier.

We Need Support to Make These Changes
In order to overcome the 3 problems described above, an essential first step is to find proper support. This is just as important as choosing the right diet plan, because no matter how good the diet, it can’t motivate you to stay on track – only people can do this. Dieting is ten times easier when you receive encouragement from others. So when choosing an online weight loss program, choose one with an active forum. Because at the end of the day, it’s all about people. When we are alone and isolated, the smallest obstacle can seem like a mountain. But when we have people behind us, anything is possible.

If this information on the weight loss survey got your interest. And if you already know that you would like to learn more about losing weight and living a healthy lifestyle, find out more about my story at : http://bit.ly/1rLhW2c

Notes:
1. Weight Loss Survey (Oct 2005) by annecollins.com. A total of 17,403 subjects replied to the survey. They were asked to choose 3 from a list of 10 diet-problems. The results were as follows:
(1) Inadequate Incentive (76%).
(2) Hunger (72%).
(3) Bad Days (70%).
(4) Boredom (69%).
(5) Stress (60%).
(6) Interference From Others (51%).
(7) Too Much Eating Out (32%).
(8) Eating on The Run (28%).
(9) Ill-health (5%).
(10) Lack of Sleep (1%).

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