Strip The Fat On Me

Weight gain continues to be a problem in many countries across the globe, but finding an effective weight loss program is easier said than done.

Many people start a plan with the best of intentions, only to give up when the program becomes too difficult to keep up for long.

There are some good options for weight loss available, which we will describe later in this article. But first, let’s explore some good reasons to lose weight that will kick your motivation into high gear and set you up for serious success.

#1 A leaner body is a healthier body
There have been plenty of studies done linking excess weight to a higher risk of many medical conditions. Cardiovascular disease continues to be a top killer in the United States for both men and women. One of the biggest risk factors for cardiovascular disease is too much weight. It appears our hearts were simply not designed to support the larger bodies that are commonplace today.

Another big health risk from being overweight is type 2 diabetes. This is the diabetes that is usually diagnosed later in life, and is often attributed to excess weight and other unhealthy lifestyle habits like a poor diet and little to no physical activity. Incidences of arthritis also rise with overweight individuals, since the excess weight puts undue strain on joint and muscles. Even some types of cancer may occur more frequently in obese individuals.

#2 A leaner body has more energy
When you begin to carry excess weight, it affects how efficiently your metabolism can function. This may lead to an energy deficit that makes it difficult to get through a day. When your body is tired, your mind has more trouble working efficiently as well. The sluggishness and fatigue can lead to lower productivity levels and a lower quality of life overall. Weight loss programs work to boost the metabolism, providing a burst of energy as well.

#3 A leaner body leads to a higher self esteem
Most people who are overweight don’t like the way they look. They don’t like to shop for larger sizes of clothes and the mere idea of bathing suit season makes them cringe. Too much weight can have a direct impact on one’s self esteem, which can get in the way of nearly everything in life.

It may be harder to socialize when you don’t feel comfortable with the way you look. You may be frustrated with your inability to drop the extra pounds, which can affect your self esteem even more. You might begin to feel like a failure, unable to reclaim the thin body of your youth. Successful weight loss can change your outlook on yourself and on life in general.

There are many good reasons to shed the extra weight, but how do you know which weight loss program to choose? The best approach is to select a system developed by fitness professionals that includes a diet and exercise program. The right program will make all the difference in helping you lose the pounds and enjoy a higher quality of life.

To learn more about fat burning, check out the free Weight Loss report. Feel free to distribute this article in any form as long as you include this resource box.

Avoid These Diet Mistakes At All Cost

Even though there is so much information available about weight loss, the same diet mistakes are being made over and over every day. We are not talking here about little slipups where you ate a slice of pie that was not on the plan, but big mistakes that lead to failure to lose the weight that you want to lose. Understanding these errors can help you develop the attitude that will lead to permanent weight loss for you.

1. The All Or Nothing Attitude

All or nothing dieters will often pick out a complicated diet that is almost impossible for them to maintain. Before beginning, they will search the kitchen for anything that does not fit the plan and throw it in the garbage. They are planning to be the perfect dieter, and so they will be, for one day, three days, seven days or even a couple of weeks. Then, inevitably, something happens that means they cannot keep to the diet one time. Immediately the whole thing is ruined in their eyes and the diet is over. They go to the store and buy all the things that went into the garbage last week and proceed to gain back all the weight that they lost, as fast as possible.

If you are this kind of dieter you need to ask yourself some tough questions. Do you really want to lose weight permanently, or just lose a few pounds so that you can enjoy putting them back on again? The way forward is to make small changes to what you eat so that you have a slow but steady weight loss.

2. The Attitude of Sacrifice

Another common mistake is to view your diet as a period of sacrifice. You do not allow yourself the foods that you enjoy most while you are on your way to your target weight. You may have a great diet plan and be very successful in losing weight, but what happens when you reach your goal? You have not learnt to eat ‘bad foods’ in moderation so as soon as you start, you are likely to go out of control. It is better to include a little of everything in your diet and learn to enjoy it in small quantities. Yes, even chocolate!

3. Goal Failure

Setting achievable goals is vital in any weight loss plan. Goals should be clear, realistic and set out in writing. While you probably do have an ideal weight in your mind, unless you are only very slightly overweight it is probably too distant to be useful. A more useful goal would be to lose two pounds per week for the first five weeks and then one pound per week after that. Some weeks you will lose more and some less, some weeks you may even gain, but if you track your progress on a graph you will see that ups and downs are natural and do not stop you progressing steadily toward your major goal.

If you have been making these mistakes, do not worry. The most important point in dieting as in so many other things is to move on. Learn from your failures as well as your success and do not use a mistake as an excuse for giving up. The only way to achieve your goal permanently is to make a commitment to become a healthier person. Remember that eating normally includes eating more some days and less others. Learn to enjoy food in moderation and you have every chance of avoiding these bad diet mistakes.

Free List of Negative Calorie Foods

You will find a free list of negative calorie foods below, but first let’s consider what this means. There is no such thing as a negative calorie – a calorie is a unit of heat and it cannot be negative. So when people talk about negative calorie foods, this just means a food whose calorie level is low enough that it takes more energy to eat and digest it than the food contains.

For example, if you consider water to be a food, then cold water is certainly a negative calorie food. It contains no calories at all and the body has to expend energy to bring it up to blood temperature. So every time we drink a glass of cold water we burn up a couple of calories and lose a little weight. But there are very few foods like this. Most foods that are on the list do not really use more calories than they add, or if they do the effect is negligible … until you remember that at the same time the body expends energy just to keep alive and breathing. Celery for example does not give us enough calories to cover both the energy that it takes to digest it, plus the energy that we expend even when we are doing nothing. So that is why people call it a negative calorie food.

Negative calorie foods are most attractive to anorexics. A negative calorie diet would obviously result in starvation in the long term and nutritional deficiencies can occur surprisingly quickly. The calories burnt usually come from muscle mass, and the result is debility and wasting.

A more healthy way to use a negative calorie diet is as a form of fasting or detox. It is something you can do for one to three days right after the Christmas season or another time when you have been eating a over-rich diet. Provided you are otherwise healthy it can be a great way to clean out the system. However it is still best to take medical advice before attempting this.

If you decide to use a negative calorie detox, keep the following points in mind:

1. It is never a good idea to eat huge quantities of one type of food, especially fruits. A lot of foods contain substances that can be damaging if consumed to excess. For example, the acid in grapefruit and pineapple can damage your stomach lining. Other foods put an excessive burden on the liver or may cause diarrhea. So try to use all the different foods in small quantities.

2. Do not spend all day eating. You will just become bloated and feel sick. If you are only doing this for a couple days, you should not feel too hungry. Plan four or five salad meals each day, and let your digestion rest at other times.

3. You will feel more satisfied if you eat slowly and chew your food thoroughly. You will also use more calories that way. So if the foods can be eaten raw, that will be more effective than cooking them. Foods like carrots and beets will also be more satisfying if you eat them grated.

4. Schedule time when you do not have any important commitments. As with fasting or any kind of detox, you may suffer some uncomfortable symptoms including headaches, tiredness, depression and irritability. If these become severe, stop the diet and see a doctor.

5. When you end the detox, plan a gradual return to normal eating.

If all the above points are checked and passed, let’s move on to the list of foods.

* Apples
* Asparagus
* Beets
* Blueberries
* Broccoli
* Cantaloupes
* Carrot
* Cauliflower
* Celery stalk
* Celery root
* Cranberries
* Cucumbers
* Eggplant
* Endives
* Garden cress
* Garlic
* Grapefruit
* Green beans
* Green cabbage
* Lamb’s lettuce
* Lemons
* Lettuce
* Onions
* Papayas
* Pineapples
* Prunes
* Radishes
* Raspberries
* Spinach
* Strawberries
* Tangerines
* Tomatoes
* Turnips
* Zucchini

Please use this free list of negative calorie foods wisely.

Garcinia cambogia extract is hitting headlines throughout the western world as a natural weight loss supplement. Several studies have shown that it does help people to lose weight and although as always there are other studies that are less conclusive, it can be an effective weight loss supplement for many people.

Garcinia cambogia is the name of a small tropical fruit that grows in India and Africa. It is one of the citrus family like oranges and lemons. It is too sour to eat but the rind is used as a spice in Indian cooking. The correct name for the substance that is extracted from the fruit as a weight loss supplement is hydroxycitric acid.

Hydroxycitric acid is not a stimulant (like caffeine) or an appetite suppressant, both of which work directly on the nerve centers of the brain and can have undesired side effects, including causing food binges any time you stop taking them. Instead, HCA satisfies the body’s need for energy and improves the signaling system that the body uses to tell the brain when it has eaten enough. This response is often delayed in overweight people, causing them to continue to eat more than they need.

Garcinia cambogia extract (HCA) seems to work best in combination with chromium, which helps to regulate the body’s blood sugar levels. Chromium is a mineral that is often lacking in our diets as we get older and a chromium deficit can contribute to weight gain and possibly diabetes. However if you have diabetes already, you should see your doctor before taking any products containing chromium.

As with most supplements, it is best to be cautious and do not take HCA if you are pregnant or breast feeding. Consult a doctor before giving it to children. You may also want to avoid HCA if you suffer from migraine or arthritis which can be worsened by citrus fruits.

HCA seems to work best for people who overeat when they are anxious or stressed, as it will give the same calming effect that they get from food. Generally you do not need to eat any special foods when you are taking HCA, and there are no ‘forbidden foods’. Choose healthy foods and you should find that you lose weight and fat slowly but steadily without really trying. You can take slightly smaller portions if you wish and choose fruit instead of sugary snacks but you should not need to go hungry. This is a very natural way to lose weight.

Unlike many other weight loss products, HCA has been extensively tested in research laboratories on both human and animal subjects and no side effects have been found. This natural weight loss supplement is available from many sources online and may be labeled either hydroxycitric acid or garcinia cambogia extract.

Many people are now turning to inexpensive and natural green tea weight loss plans to help them in their weight control efforts. It is simple too. Green tea can be drunk like any other tea, usually without milk or sweeteners, or if you do not like the taste you can purchase green tea extract.

Research has shown that green tea helps to reduce weight by stimulating the body’s thermo-genesis process, which increases the expenditure of energy and the oxidization of fat in the body. Many compounds found in plants have this effect. The special thing about green tea is that it does not increase the heart rate, and is therefore believed to be safer than diet pills such as ephedrine that also work by stimulating thermo-genesis.

A lot of people who are overweight have or are at risk of developing hypertension and other cardiovascular problems, so the fact that green tea does not put pressure on the heart makes it a good choice. Ephidrine is not usually recommended if you are in this group but green tea is considered a safe option. It means that you can gradually increase your exercise levels without increasing your risk of heart problems.

There are only two ways to lose weight: one way is by eating less (consuming fewer calories) and the other is by increasing expenditure of energy (using up more calories). Green tea works by increasing output and this can be by around 4%. Most scientists believe that this is caused by the high quantity of catechin that is in the tea and its extract.

Green tea has the added benefit of containing powerful antioxidants that may be beneficial to your health in many ways, strengthening the immune system and protecting against disease.

Keep in mind that green tea does contain caffeine so you should cut out coffee and other forms of tea while you are taking it. Decaffeinated green tea is not recommended because the chemical processes that are used to remove the caffeine may destroy the beneficial properties of the plant.

At the same time you will need to exercise control in what you eat. If you eat more to compensate for the calories that are burnt by the tea, you will not lose any weight. Keeping to the same calorific intake that you have now and taking green tea should result in gradual weight loss and better energy levels over a few weeks. You can of course increase the speed of this by reducing calorie consumption and/or increasing exercise.

Green tea is a simple, easy and inexpensive weight control aid that can easily be incorporated into any weight loss program. The choice of tea or extract offers something for everybody. Natural and safe, green tea weight loss should feature in your program if you want to keep the weight off permanently.

Thought you can usually get instant results with a fad diet, in the long run, you end up putting the weight right back on. Rapid weight loss is something that is not really healthy for the body and the interesting thing is, your body when it’s undergoing this kind of pressure, will work to keep the fat on!

Most people get instant results with fad diets, but the problem is that most of the weight they lose is water weight. As soon as the body re-hydrates, the weight comes back on. Unfortunately this yo-yo process can be very damaging to the body.

A sound nutrition and exercise plan is the only thing that works in the long run. Trying to cheat the fat off by gulping down the latest diet pill craze only lasts for the short term. One of the best places to get a sound nutrition and exercise plan is from your doctor. Some of the health care organizations also have nutrition and exercise plans available at no cost to you!

Why Fad Diets Are Bad For Your Body

1. Bad fad diets usually promise quick and easy weight loss and are based on eating more of one type of food and not another. You’ve heard about the protein diet, the eat-only-white-stuff diet just to name a few. While some people make get results from these types of diets, the results are usually not sustained. And sticking to this type of diet will cause you to develop nutritional deficiencies that must be supplemented by vitamins. The best place to get your vitamins is in your food.

2. Often boring and restrictive, fad diets wear off in a day or two, after the shine has rubbed off to show the dull and boring coat underneath. And then your mind and body plays a trick on you, and begins craving everything you can’t have.

3. The American Heart Association has provided nutritional recommendations on dietary intake. Most fat diets don’t follow these recommendations and often times provide you with high fat food and low carbohydrates which if pursued for a length of time can result in serious heart disease.

4. Weight loss diets that promise quick results are just temporary solutions and do not aid you in making permanent changes to your eating habits. And the bottom line is to make permanent changes to the way you eat. Adding fruits and vegetables into your weight loss program and getting rid of the “fast food” mentality can make a huge difference in your life.

Regardless of what a Fad Diet promises – the results gained generally only last a little while. For sustained results, incorporate a sound nutrition plan with regular exercise and the results will be long standing.

What I discovered blew me away.  As a woman over 55 who never experienced a diet in her life, when I found out that a woman who has reached menopause says goodbye to more than just that monthly nuisance:  your metabolism screeches to a halt.

It doesn’t matter if you eat no more than 750 calories a day, you will STILL gain 10 pounds a year.  It’s not the food it’s the metabolism.  And what happens after menopause is you start storing that fat exactly where the men do: in the abdomen.  It’s called visceral fat and it can be life threatening.  It winds itself into your organs and it’s uncomfortable to be toting around as well!

The best thing you can do to get back on track is to:

1. Eat foods that increase metabolism.
2. Begin an exercise regimen.
3. Don’t sit down as often.  Even standing burns calories.
4. Join a gym or start a swimming program.
5. Try a natural estrogen supplement daily.

Additionally muscle put on in your younger years, tends to turn to fat as you grow older.  You need to adjust your diet and lifestyle to accommodate this change.

You can do this by:

• Eating a healthy, low fat diet, rich with fiber.
• Regular exercise – 30 minutes of moderate exercise every day
• Maintain your muscle strength and mass by using light weights for your arms and cycling or walking for your legs.

And by all means, consult with your doctor before starting any exercise regimen if you have any medical conditions or you’re out of shape.

Want to lose weight fast? It’s easy to say goodbye to 10 pounds of unwanted fat with these easy diet tips. Just pay attention to what you eat and be sure to have good tasting, fresh and healthy food including snacks, fill up on vegetables and keep your taste buds happy with fruit.

No need to make sacrifices! Just follow these simple guidelines to lose your first 10 pounds, last 10 pounds or give your weight loss program a boost when it seems to have stuttered to a halt. This is a balanced and flexible plan that you can use for as long as you want.

1. Keep a note of everything that you eat and drink. You do not need to estimate calories. Just write down what it was that you had and the approximate quantity. You will find that being more aware of what you are eating helps you to plan healthy meals and snacks.

2. Halve your intake of all pure or added fats. This means using half as much butter or spread on your bread, toast, muffins and potatoes; half the usual amount of mayonnaise or sauce on your salad; and half the oil in the frypan every time.

3. Limit treats containing sugar to three times per week. This includes chocolate, ice cream, desserts, cake, pastries, cookies, etc.

4. Include a lower fat source of protein at most meals: chicken, fish, beans, cottage cheese, or low fat yogurt. Have eggs, nuts and red meat occasionally but not every day.

5. Plan at least one lunch and dinner every week without meat or cheese. Build those meals around whole grains, vegetables and beans to increase fiber and reduce fat.

6. Reduce the fat content in your milk products. If you are currently drinking whole milk, reduce to 2% fat. From 2% reduce to 1%. Choose lower fat cheese and yogurt. When you buy yogurt, also check that it does not contain sugar.

7. Have at least two servings of fruit every day. This can be for dessert or snacks. Choose fruit that is in season.

8. Drink water instead of sodas, juices, milky drinks or alcohol. Avoid diet soda – the sweet taste only encourages you to crave sugar. Hot water with a slice of lemon can be very refreshing in the morning.

9. Include at least two servings of vegetables at lunch and dinner. If you are getting hungry, have more.

10. Eat slowly. The body is slow to register when you are full and it is easy to eat too much if you are racing through your meals.

11. Grated carrot makes a great snack. You will find that a grated carrot is much more filling than a whole carrot. Strange but true.

12. Use whole grains wherever possible. The fiber will give you a fuller feeling and also help your digestion.

13. Choose food that you can chew. Again this will increase your fiber intake, and the act of chewing will make you feel more satisfied too. This means eating fruit instead of drinking juice. If you have soup, make sure it is chunky.

14. Plan your meals and snacks ahead of time. Plan your shopping too – make a list of what you need and stick to it. If you just grab something when you are feeling hungry, you will probably choose high calorie food.

15. Always switch off the TV when you eat. That includes snacks as well as meals. Studies have proved that we eat larger portions in front of the TV, probably because we are much less aware of what we are eating. When you eat, only eat if you want to lose weight fast.

Avoid These 5 Weight Loss Problems At All Cost

There is a ton of information easily available online about weight loss and yet the same problematic diet mistakes are being made every day. These mistakes end up costing you more in your weight loss program in the long run because they result in no weight loss or insignificant weight loss. Understanding these problems can aid you in developing the attitude that will result in permanent weight loss.

Get Over The Attitude of Sacrifice

If you view your diet as a “sacrifice” your attitude is competing against you. You are causing a resistance in your body to the very program you’re trying to commit too. Changing your diet is a permanent thing, not a sacrifice, especially if you find yourself 40 or more pounds overweight. You need to experience sustained change in your eating habits. Don’t make it a sacrifice-make it a game, allow yourself some small treats from time to time and you’ll be fine.

Don’t Pick A Complicated Diet Program

Dieting isn’t supposed to be work. If you’re carrying around a ton of equipment, just to figure out if what you’re eating is “in the plan” you’ve got more issues than just weight loss. Pick a program that resonates with you, that feels good and is easy to maintain. If you pick something you can’t succeed at, guess what? You don’t succeed. Less is more. Keep it simple.

Don’t Create Goals That Aren’t Reachable

Be honest with yourself. Create goals that are sustainable and reachable. You’ll enjoy greater feelings of success AND you’ll stay committed to the program. Most dieters set goals they can’t reach and inevitably wind up right where they started. Overweight and unhappy.

Don’t Avoid Your Emotional Issues

For a majority of people, sustained weight problems are inevitably emotional problems at the core. Take a look at what troubles you. People will put on fat to “protect” themselves from some unsavory or emotional painful trauma. Get professional help if you need it. If you deal with your emotional issues and release them, you’ll find the weight will go as well.

Quit Using Food As A Reward

Food is not a reward. It’s nourishment. If you’re rewarding yourself by eating, you are obviously feeling a lack of self-worth somewhere. Food should NEVER be part of a reward system, EVER. Food is to be enjoyed and savored with fine seasonings and herbs, but it should not be the centerpiece of your life. Quit when you’re full. If you hear yourself say, “I’ll have just one more helping,” STOP! Pay attention. That’s really all it takes. Eat consciously and that act alone will make a substantial difference.

Don’t beat yourself up if you’ve been making these mistakes. Just move on. Let it go. Learn from your mistakes and failures as well as your success. Don’t use failure as an excuse to give up.

Learn to eat in moderation and you can avoid these 5 diet problems altogether. Life is for the living, not the eating!