Friday, April 16, 2010

Easy Healthy Diet - 8 Useful Tips and Strategies

By Roger Mullen

A lot of people do not believe in an easy healthy diet, simply because going on a diet is a big challenge. If you are one of these people, then you have the wrong belief because a healthy diet does not involve unrealistic weight loss, strict health and nutrition concepts, or starving yourself to death. It is rather more on making you feel great, giving you more energy, and making you healthier. Lucky for you because you can actually achieve these great benefits through an easy healthy diet, by making careful choices of the food you will eat as well as by not eating foods that can contribute to weight-related diseases like hypertension, cancer, diabetes, heart disease, and a lot more. If you want strategies and tips to healthy yet easy diet, read on.

1. Take in enough calories

A healthy diet involves taking in and burning calories in a balanced manner. To say it simply, the amount of calories your body burns should not be lesser than the amount of calories taken in. The recommended amount of calories in a day should not be more than 2,000 calories; however, this can change depending on how much a person weighs, how tall a person is, how old he is, and what things he does.

2. Make sure to eat foods from all food groups

Healthy eating is actually a great opportunity to expand and widen your range of food choices by trying different varieties of foods, especially whole grains, vegetables, or fruits - foods that you don't usually eat.

3. Eat foods in moderate amount

Nothing beats moderate eating particularly foods with high calories. These days, it is noticeable how much the food serving sizes have increased. One contributor to this was the introduction of fast food restaurants that even sell their foods in big or super sizes. It can be hard to resist these types of foods but you've got to take the challenge especially if you want to lose weight and become healthier. One way to make this possible is to limit yourself from ordering an entre and replace this with a starter. You may also go to a fast food restaurant with a friend or diet partner who can share the food with you. Of course, the most important thing is avoid taking orders in big or super sizes.

4. Eat more fruits, vegetables, grains, and legumes

This is perhaps the simplest and easiest way to achieve easy healthy diet. Eat more foods that are good sources of vitamins, carbohydrates, fiber, and minerals; however, these foods must be zero-cholesterol and low fat.

5. Much water is great for health!

According to some studies, 75 percent of our body is water. This is the reason why most tips and strategies on easy healthy diet never fail to talk about increasing water intake. Aside from the health benefits you can get, water is also a great way to lose weight because water can help eliminate toxins and waste products from the body.

6. Limit intake of salt, refined-grain products, and sugary foods

Losing weight is best done by limiting intake of sugary foods since constant intake of these foods like soda can double or even triple your weight in just a year.

7. Move, move, move

A diet is never healthy without the help of physical activities. Adding regular exercise and physical activity will make your diet plan work more effectively.

8. Slowly but surely

An easy healthy diet becomes even easier if you concentrate, relax, and take on every step one at a time.

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The Role Of Proteins In Our Diet

By Chandrasekaran Rajamani

Proteins must be included in your daily food intake because they are the building blocks of life. The knowledge of protein facts is the necessary part of weight loss tips to understand the part played by proteins in your diet. This will help to plan a balanced weight loss diet suitable to your metabolism.

Each cell in our body has chemicals whose base is protein. Without proteins which are basic to our life,the body can not survive. The hemoglobin molecule in the blood is mostly made up of protein. Many hormones are either protein based or entirely made up of proteins. The enzymes that activate many chemical processes of body's metabolism are proteins. Almost every part of our body such as muscles,hair,skin and nails is made up of protein.

All proteins are made up of different combination of 23 different amino acids and are used for building body tissues of various types. The protein in your food is broken down to basic amino acids which are used as building blocks of unique proteins required for building body tissues. Among these 23 amino acids,8 are vitally important for your body. If any one of these 8 important amino acids is absent from your diet serious health problems may arise.

You should include in your diet at least one or more complete proteins mentioned here. There are certain foods which contain all the essential 8 amino acids and are called "the complete proteins". They are mentioned below. 1)milk,meat,fish,egg2)cereals3)pulses,beans,vegetables and fruits. It is advisable to add foods containing all the above in your diet.

Your weight loss should be caused by fat loss only and not by muscle tissue loss. Proteins also help boost and optimize the metabolic rate of your body and burn fat to lose weight. People undergoing weight loss program require ample complete proteins in their diet to keep the body tissues healthy. Otherwise you would lose weight by losing muscle tissues which is not advisable.

It is healthy to consume certain nuts such as walnuts,almonds and to some extent peanuts. These contain healthy proteins which satisfy your hunger by controlling brain's appetite center.


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Tips That Help People Lose Weight Fast

By Michael Molloy

There are a lot of people that want to know how to lose weight fast. There are some things that are easy to incorporate into a daily routine that can help with the goals that you have.

One of the most important things to do is to keep water content in the body. This can be done by drinking at least 8 glasses of water per day. This water consumption will help the metabolism process as the body is maintaining a constant level of hydration.

The meals and size of the meals that people eat are another thing that people should pay attention to if they intend to reach their goals. The 3 meals a day that most people eat are usually larger in size then what a person really needs. By changing this to 5 or 6 smaller meals and snacks throughout the day a person is less apt to become hungry which in turn will prevent the snacking that tends to see pounds creep back on.

Remembering to exercise is another essential thing to do if you are to reach the goals you have set. Weight training is one way in particular that can help increase a person's metabolism so that it will help burn the calories that need to be burnt in order to shed the pounds that you want.

Dietitian's also recommend that people keep a journal of some sort that they record everything that they eat and drink in. This can be a great way for people to see the habits that they have and enable them to make the changes that are necessary.

There are a lot of ideas that can be found on the internet that can help you lose weight fast. Looking at some of the websites that are available can help you find a lot of ideas that you can use. Take some time to look at these it is well worth it when you see the results for yourself.

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Tuesday, March 30, 2010

The Easy Way To Lose Love Handles

By Ron Aguilar

Belly fat are deposits of stubborn fat which accumulate at the sides of the abdomen. Losing love handles needs you to embark on a routine which is made up of six parts.

Six Steps To Lose Love Handles

1. Perform interval cardio workouts -- A lot of folk make the mistake of performing long cardiovascular exercise programmes at a steady pace. This is a real mistake. Doing interval cardio coaching burns off a ton more fat and also works the intestinal muscles which also help with those love handles. Interval cardiovascular is done by alternating between a few moments of intense cardio, like running at a fast pace, and then slowing down for a few minutes to a far less intense segment like power walking. Repeating this sequence a number of times each workout will burn off maximum body fat and cut back your love handles.

2. Do complete strength exercises -- many people make the error of avoiding working out specific areas of their bodies. Performing full body strength and resistance exercises will increase your overall muscle mass. More muscle mass burns off more fat each minute ( because muscle mass burns the most calories in order to sustain itself ). Full body work-outs will also get your pulse rate way up and will get those fat deposits to melt off.

3. Watch what you eat -- in order to lose those love handles, you need to cut down on your fat and empty calorie intake. Cut down on sugary sodas, pastries, fast food, fried food, and fatty dishes. Lowering your fat intake will get your body to burn fat deposits like those that are making your love handles.

4. Work your abs -- You need to work your abs, particularly your obliques ( the abs muscles that run down both sides of your stomach ). Accelerating intestinal muscle mass will make it appear firmer and slimmer.

5. Drink enough water -- you want to drink 8-10 tumblers of water each day. I know it may appear troublesome but having enough water causes your body to function better and burn off more calories. It also impedes water retention.

6. Sleep at least 7 hours each night -- Our body develops muscle mass although it sleeps ; more muscle mass means more burned off calories and fat. Do you see where I am going with this? If you do not sleep enough, you may not develop the maximum muscle mass and burn off less fat.

Incorporate these 6 steps into your routine and you will be fast on the way to being rid of your love handles.

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Friday, March 26, 2010

Choosing The Right Weight Loss Plan

By Ricardo D Argence

Every year, millions of people plan to change the way that they look by going on a diet and losing weight. There are thousands of diets available, online and offline, diet centers, books, pills and shakes. The diet industry is a massive money maker and many of those diet inventors claim to want to help; however, in some cases they end up making things worse.

The main reason for this is that some diets restrict calorie consumption so severely that the can be considered a starvation diet. Your body has certain caloric needs each and every day in order to function. If you reduce those calories too much and don't eat the right types of foods, you may suffer from headaches, irritability, malnutrition and in some cases, death.

Sometimes people are able to undergo low calorie diets, but normally this is done under supervision. For the most part only those who are hospitalized for morbid obesity will partake in this type of diet.

The best way to lose weight is to find a safe diet plan. It should provide enough calories per day for your height and weight and it needs to incorporate foods from all of the food groups in the Food Pyramid;

When selecting a good diet plan, you will need to look for a few types of food (good food) that you will eat regularly, and that will contribute to your weight loss. You will also need to exercise as much as possible.

If you are thinking about starting a diet plan, get as much information on that plan as you possibly can. Read some reviews about it, see if you can find testimonials or contact people who have successfully lost weight with it. Always go with your instincts. If it sounds too good to be true, it usually is. No one every lost 20 pounds in a week without removing a large portion of their stomach.

It took a long time to gain the weight, and it's only reasonable that it would take a long time to get rid of it. The important thing is that you be patient and use a plan that won't land you in the hospital.

While there are a lot of fake weight loss programs, there are the ones that work and w ill keep you healthy. They can help you to decrease your weight, and there are plenty of places you can find them. For instance you might find some on the internet, and there are also brick and mortar weight loss centers.

The best approach to losing weight is following a healthy weight loss diet and exercise routine. Eat the foods you like in moderation. Focus on eating healthy by avoiding the one food group type diets; include lots of fruits and vegetable in your diet.

Consult a dietitian or a nutritionist about a healthy weight loss diet and healthy eating habits. Dietitians and nutritionists understand how individual nutrients function in the body. They can also identify problems related to nutrition. They are able to tell if you have allergies or if there is a food you are eating that is causing an inflammation that is causing you to gain weight.

So work out, stay active, and keep yourself in good shape. You can find all kinds of great food to eat, even if you are on a diet, and you can even stray from the diet every now and then. You will lose weight in time, so be patient, and reap your rewards when the time comes.

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Sunday, March 14, 2010

Tips To Create A Quick And Healthy Weight Loss Diet Plan

By Ricardo D Argence

If you want an effective rapid weight loss diet, you should establish a plan that encompasses the factors and activities associated with such diet. This is to ensure you are doing things the right way; otherwise, you can be led to serious health problems when your method of dieting is inappropriate to your body capabilities. The following are factors that should be considered when creating a rapid weight loss diet plan.

First of all, your diet should be varied. What does that mean? You should have a diet that contains a number of different foods from each food group so that you get all of the nutrition you need even though you're trying to lose weight.

Eat breakfast. Not only should you breakfast be healthy, but if you skip breakfast, you're much more likely to over eat later in the day. In addition, having a healthy breakfast is going to help you with quick weight loss because you will have the energy to get through your day, and your metabolism will receive a boost to the morning when you eat breakfast, such that it's going to help you lose weight and burn calories throughout the day.

Be careful when you cut your calorie intake. When you cut calories extensively, you cut your metabolism down as well, which is actually going to sabotage your weight loss in the long run. You might lose a lot of weight at first, but don't let that fool you; that weight loss is muscle mass and water, not fat. And because you lose muscle mass when you do that, your metabolism is going to be lowered even further, which means you're going even have less ability than previously to lose weight.

Drink enough water when you're on your diet. You should be getting at least six to eight glasses of water a day, which will help you lose weight; it will do this because you'll be filled up with water to some extent and will eat less. It's been shown as well that when you drink more water, your metabolism works better, which can also help you boost weight loss.

It is also better if you increase your fiber intake. This is very helpful in avoiding constipation apart from other long-term benefits that fiber can do to your body. Some foods rich in fiber include vegetables, fruits, cereals, and beans among others.

Nix the diet pills. Diet pills are potentially dangerous, and will also slow your metabolism down by cutting your appetite, which is going to have you cutting calories drastically; that is going to slow your metabolism down markedly, which is going to make it much harder for you to lose weight. Again, as with the earlier point about cutting calories, you certainly will lose weight at first if you do cut your calories to a great extent, but in the long run, this is only going to hurt you, not help you. Moreover, diet pills can also be damaging to your health.

Finally, make sure you exercise at least three times a week. The exercise does not have to be overly strenuous, but you do have to do it three times a week and do it with gusto, so that you pick up your metabolic pace and build muscle mass, too. Both of these things can promise quick weight loss.

If you truly want to lose weight and be successful at it, you have to take everything above into consideration and put it in proper perspective. First, consider your health when it comes to your diet. "Quick weight loss" fad diets are never going to work for long, so instead, set up a healthy eating plan for yourself that will support you for the rest of your life, and give you good health.

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Drink Plenty Of Water As Part Of Your Fast Weight Loss Program

By Ronda Sheree Gonzalez

A lot of people go on a fast weight loss program and follow it religiously but still cannot seem to lose any weight. They purchase all the right foods and they cut out all the sugar and fats however they still can't seem to shed the pounds and they simply don't understand why. Most people don't pay attention to what they are drinking when they're making an attempt to lose weight and therein lies the problem. They don't even think about all the calories they're obtaining from sodas and fruit juices because they are so concerned about making sure they are eating properly. In order to lose weight on any fast weight loss program, you need to skip those sugary drinks and drink lots of water throughout the day.

Did you know that you can consume anywhere from 800 to 1000 calories every day simply from what you drink? And if you are like me you do not pay any attention to what you drink. You figure it's a liquid, it's made with water which has no calories, therefore why worry about it?

You need to be particularly careful with fruit juices. Although they say they're 100% fruit juice or that they contain mass quantities of vitamin C, make certain you read the label first. A number of them are terribly high in fructose and could have up to thirty or forty grams of sugar. When you consider that specialists suggest a total of forty eight grams of sugar in a day, there goes your whole daily allotment in one glass of fruit juice.

But one thing folks do not realize is that fruit contains a lot of sugar. Think about it. The reason we like apples and berries is because they have a sweet taste. Even though this is natural sugar it can still cause you to gain weight or hinder your weight loss efforts if it is not burned off.

And fruit is a carbohydrate that means anytime you consume extra amounts of this food group, your body will turn it into fat. Don't get me wrong. It's still much better to reach for a glass of fruit juice than it is a soda. Just be sure to monitor how much you drink and how frequently you drink it because this might be a big reason why your fast weight loss program isn't working quite as fast as you want it to.

You also need to make sure you check labels for sodium content. Sodium is not just found in salty foods like pretzels and potato chips. Sodium is a natural preservative and it's found in everything from canned foods to packaged puddings and lunch meats. Even dairy products have some sodium and restaurant meals can be significantly high in sodium content. The suggested daily allowance of sodium is 2300 milligrams.

Soda is another drink that individuals do not think about. It's just coloured water, right? However a twelve ounce Pepsi contains forty one grams of sugar. Super size that soda and order the twenty ounce size and you're looking at 67 grams of sugar, or a whopping 117 grams in the thirty six ounce size. That's 27 teaspoons of sugar and more than 4 times the suggested daily allowance! Now, can you imagine standing at your sugar bowl and eating 27 teaspoons of sugar?! Substitute water for sodas and fruit juices to help your fast weight loss program work even faster.

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