Tag Archives: weight loss

Shed Pounds by Eating Breakfast

Fat loss is on the top of many people’s lists these days. People will try all sorts of weight loss programs only to be disappointed with the results. Trend diets may give quick results but they are not a long term solution to weight loss. Still the most effective way to successful weight loss is eating a well balanced diet including a healthy breakfast. It’s true when they say breakfast is the most important meal of the day and here are the reasons why.

Before delving into the facts, let’s just take a look at the definition of breakfast. Breakfast comes from the words breaking of fast. You might ask, “When did I fast?” The answer is, from the time you went to sleep until the time you woke up. So, how can breakfast actually help to lose weight? When you skip breakfast, you’re more likely to crave food later in the day and make poor food choices. When hunger hits unexpectedly you will be tempted to snack or eat fast food which is high in calories, sodium and fat.

If we think about the way our bodies store and use calories you’ll understand why it’s important to start our day with a proper meal. We burn most of our energy during the day while we’re at work or at play. Our bodies need to use the calories from what we’ve consumed to exert the energy. By eating when we wake up we’re able to use those calories throughout the day. As our day winds down we need fewer calories. In Western cultures we typically eat our largest meal in the evening. However, consuming most of the calories at the end of the day is counterproductive. We don’t burn as many calories during our sleep as we doing being active during the day. The calories we don’t burn off at night stay in our system and eventually turn into fat. Therefore, it makes more sense to eat are largest meal in the morning, a slightly smaller meal at lunch and an even smaller one in the evening.

It’s not just about having breakfast. The foods you choose to eat are also important when trying to lose weight. The best breakfast options include protein, carbohydrates and healthy fats. Foods high in fibre are also a good choice. An example of a well balanced, healthy breakfast is a hard-boiled egg, whole grain toast with peanut butter and a piece of fruit. Yogurt with almonds or another unsalted nut is also a good choice. In the colder months oatmeal with fruit is a great options as it warms you up and makes you feel full for longer. Although it’s not a great choice to have every day, fried eggs and bacon can be enjoyed every once in a while.

If you’re rushed in the mornings and don’t feel there’s time to start your day with a healthy meal there are some other alternatives. A smoothie made with low fat milk, fruit, yogurt and a little protein powder is great for someone on the run. Another option would be to grab a protein bar on the run. Choose one that has a normal level of protein and not something overloaded with protein. Also, read the labels and avoid the bars that have a lot of added sugar or artificial flavors. If you have the time there are many recipes out there for you to make your own protein bars. That way you know exactly what’s going into them.

Speak with any dietician or nutritionist and they will all say that breakfast is extremely important for weight loss or maintaining a healthy weight. Make a good start and you’ll be pleasantly surprised when you start to lose the weight. You’ll also notice that you’ll be making healthy food choices throughout the day.

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Cutting Out the Sugar

There are many ways that you can cut down sugar from your diet. Eating less sugar can be very difficult and you really have to be dedicated in order to lose weight. Some tips are provided below and you should follow them carefully in order to start cutting down all those calories.

  • Eating less sugar means cutting down on your sugar intake. This does not mean that you have to stop eating everything that has sugar in it. You can start off slowly by taking out sugar from your coffee. The more sugar you eat chances are the more you will want it. You should gradually stop eating cakes, cookies and start eating healthy foods.
  • Start checking nutrition labels on everything so that you can understand how much fat is present in the item that you are about to eat. This will help you easily cut sugar from your diet.
  • If you are eating something with sugar, then you should eat half of it today and then save the rest for another day. This will help you immensely because you did not eat the entire thing in a day.

    Substitute refined sugar with other healthier options like honey, Stevia or other natural sweeteners but remember these types of sweeteners should also be used in moderation.

  • An easy way to cut sugar from your diet is by not buying anything that has sugar in it. You should get rid of those cookies, ice cream boxes, and cakes when you go on a diet.
  • You should also start establishing rules such as if you are having dessert after lunch, and then you will not eat dessert after dinner. You can reward yourself every now and then but do not cheat with your diet because this way you will never lose those pounds.
  • Eating less sugar means that you should stop buying canned vegetables, juices, and fruits. You should start buying fresh things so that you can become a leaner and healthier person.

Eating less sugar is not that hard and you just have to know your limits. You do not have to cut out sugar from your diet completely because you need sugars to survive. You can eat sugar every now and then but just make sure that you do not overeat. You should know when to stop eating so that you do not take in too much sugar. Follow these tips and make your diet a successful one.

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Help Your Overweight Teen

Teaching teens the importance of proper eating habits, nutrition, and physical activity is the first step in addressing an overweight problem.
By helping them become more selective with the types of food that they consume, and increasing the amount of physical activity that they accomplish, it will only produce positive results.However, it should be stressed that formal dieting, especially giving your child a severely restricted diet, should only be attempted with medical approval and the appropriate nutritional supervision. Many pediatricians believe the best course is to hold an overweight child’s weight at a steady level, and avoid losing large amounts of weight at a time. When their height is at a healthier proportion to their weight, then a dietary regime may be started.

The following 4 steps will help to facilitate healthier eating habits, and increase the amount of physical activity your teen does.

  1. Assessing the Health of Your Child

    Before you make any personal or environmental changes in your teen’s life, take a few minutes to survey what your home life is like. Do you allow them to lead a sedentary lifestyle? Are they given plenty of chances to over eat at any time? If they are, it’s important that you introduce changes in to these areas of their life gradually.

    First, look at just how many hours your teen spends either watching TV, or sitting at their computer. A teen can spend up to 24 hours a week watching TV. Log any time that they spend doing either, watching TV or on the computer, and try to reduce this by half.

    When you have meals, does your family gather around a table, or do you eat most of your meals sitting in front of the TV or computer? Make it a family rule that, all food (including snacks) will be eaten in the kitchen or in the dining room at a table. This one small change has been shown to significantly reduce the amount of over eating that takes place at home.

    Next, you will need to take a close look at your fridge and pantry. Which foods do you have that you are most likely to eat when hunger hits? If the foods are high in fat, sweetened or low in nutritional value, then find healthier alternatives, such as fresh fruit and vegetables.

  2. Do Not Shame your Child into Losing Weight

    Neither adults nor children can be shamed into losing weight, and an overweight teen will know that they weigh too much. What a teen doesn’t know, is how they can achieve a normal weight, as well as increase their self esteem. Teens like to know that their parents love them unconditionally, whether they are overwieght, underweight or at the right weight.

    For any parent, mastering the fine art of loving your child just the way they are, while helping them to achieve a healthier body can be difficult. Any parent must learn to “give time” and believe that the lessons we teach, will one day come to fruition.

    This means we can teach our youngsters to visualize a healthy meal, one that is half salad or vegetables, a quarter starches and the remainder protein such as fish, meat, poultry or soy. But you also know that at some point, they will sneak either sweets or cookies, and upset the balance that you have achieved.

    A parent can persist in teaching their teens to see their plate before any food is put on it. This is helpful, as it creates a sense of portion control that is helpful when the parent is not around. This portion control can also be practiced when visiting a restaurant as well.

  3. Physical Activity as a Family

    Physical activity should be practiced several times a week. The recommended amount of physical activity for an adult is 30 minutes. For children it’s 60 minutes. However, if you are trying to lose weight, more physical activity may be necessary.

    A great way of breaking the pattern is to arrange activities that involve plenty of movement for the whole family. These types of activities burn calories, and serve as a setting for parent and child communication. It is especially important in a teen’s life, since opportunities to interact with your teen are at a premium.

    There is little or no financial cost involved in going for a walk or a bike ride. Many communities now have swimming pools which do not cost too much to use. Just taking the family dog for a walk in the evening will help to increase the family’s metabolism.

  4. How to encourage the right sort of behavior in your teen

    The best way to help an overweight or obese teen is through your own behavior. Too often, teens will do as an adult does, rather than what we tell them.

    No parent can ask their child to turn off the TV when they are watching it in another room, or to stop using the computer when they are spending hours themselves surfing the net. Nor should they restrict the portions of food they eat, when they do not watch what they are eating. Why would any child want to drink water or munch on fruit or vegetables, when they see the adults around them drinking sugar laden soda or having a bag of potato chips?

When looking to lead a healthier life style, it should be done one day at a time, and the end result will be well worth the effort….

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Obese and Overwhelmed

When someone is obese weight loss can seem like Mt Everest. Weight loss exercises and weight loss diet plans are amongst the best ways to lose weight naturally without any side effects. There are specific weight loss exercises designed for the obese which will ease you into fitness and will be less intimidating. If followed with dedication, they can provide lasting results to your healthExercising on a daily basis is a must, especially if you are tied to a 9 to 5 job that requires you to be glued to your workstation all day. A sedentary lifestyle is bound to make you gain those extra unwanted pounds. Everyone should find some time to exercise on a daily basis if they are looking to stay fit and healthy and to avoid accumulation of unwanted body fat. If you are already obese and have never exercised before this may seem like a daunting task.

The simplest of all weight loss exercises is walking. Walking can be done by anyone and doesn’t require any equipment. Even someone who is overweight or obese can walk a short distance and if exercise has not been done before the simple act of walking can make a big difference. It will kick start your weight loss. If a walk around the block is too much start smaller by going to the end of the driveway and back, then the end of the road. Eventually you will build up your endourance to walk further and as the pounds come off it will be easier.

Walking is a great low impact exercise for everyone. Morning walks are a great way to stay fit and shed those extra pounds. If you are unable to walk in the morning, try to take the stairs instead of the elevator, walk to the store instead of driving. To get the most from walking go for regular walks at least 5 days a week.

Once you feel comfortable with walking, incorporate some other cardio vascular exercises in your daily work out regime. These would ideally include jogging, running, push ups, sit ups or even cycling. If your body permits, you can even go in for aerobics or dance classes. Not only are they enjoyable, but they are also a great way to shed off your extra pounds in a jiffy. The sweat generated from cardiovascular exercises is what paves the way for immediate weight loss. Try these rigorous exercises for just a week and you will see the difference.

You can even go for weight loss yoga sessions under the guidance of your physical trainer. There are specific yoga postures that help you lose weight if done on a regular basis. These simple exercises don’t need large scale financial investment and can be done at your gym or at home. When you have a weight loss mountain to climb start small and eventually you’ll reach the peak….

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Eat Well, Lose Weight

Description: It’s kind of funny, in a sad sort of way, that the number of ineffective, short-lived fad diets continues to grow. And they grow despite the fact that they don’t work, at least not as a long-term solution to losing weight. So, what are you supposed to do if you want to lose weight? Eat better.Yep. That’s it. Eat better.

Okay, seriously, it wouldn’t be much if that’s all I said. I believe we all know, deep down, that we need to eat better if we stand a chance of shedding those extra pounds. Don’t worry, this is going to be as common sense as it is easy to follow. No fad diet nonsense, just what works.

Food is nothing more than fuel for the body. It contains the vitamins, minerals and calories we need to survive. We only get in trouble when we eat too many calories without burning them off. Some foods are better than others, but nothing is forbidden. Here’s how you can use food to put the odds of weight loss in your favor.

Start the day with something to get the internal furnace started. That means eating breakfast. There is no reason to skip breakfast. It takes virtually no time at all to grab a piece of whole-wheat toast and spread some peanut butter on it, then wash it down with a glass of orange juice. Or boil up some eggs for the upcoming week. Then have an egg, a banana and a granola bar. Even a ready made breakfast shake is better than nothing. The trick is to get your body used to burning calories for the day.

Now that you have your metabolism fired up, you need to keep it going by snacking. A light snack every two hours is all it takes. A small handful of nuts, some carrot sticks with non-fat yogurt, or a protein bar, are good choices. Regular snacking will prevent you from experience mid-afternoon burn out, too.

So, now it’s lunchtime and you’re feeling great! You’re eating food you like and you’re not hungry. Let’s keep going with turkey breast on whole-grain bread, romaine lettuce, tomato and a smear of mustard. Add a veggie-rich salad and a small glass of juice or skim milk and you’re all set.

Don’t forget your two-hour snack break.

For supper try some baked salmon brushed with olive oil and a squeeze of lemon. Include some fresh veggies of your choice (bake them with the salmon if you like), and a cup of homemade soup. Yummy!

Remember to eat your next snack.

As you can see, this is all reasonable, simple eating. Food is there to keep you going, and it needs to be tasty, too. Remember, nothing is off limits. If you must have some ice cream, just keep the portion under control. Make it a habit to increase the better foods, and eat less of the not-so-good ones and you lose weight fast. Faster than you may have thought possible….

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Have Fun Losing Weight

You know what isn’t fair? The fact that it’s so much more fun to gain weight than it is to diet and exercise. That has to be one of the real reasons why people don’t like to lose weight, right? I mean it only makes sense. If doing what it took to be at your ideal weight was more enjoyable than what it takes to gain weight, we wouldn’t have a problem with obesity.It doesn’t have to be that way anymore. Imagine if it wasn’t such a drag to get healthy, to lose weight, to eat right or to exercise. I’m sure you can see what a positive impact that could have on how much you weigh. Here are some ideas you can put to use to make it fun.

The very first thing you have to do is change your mindset. Don’t worry about what other people think about your jogging, or what your friends will say when you order grilled chicken for lunch. You know why you shouldn’t worry? Because it’s your body! Let them laugh. You can laugh with them or laugh back at them. Either way, you’ll get the last laugh and that’s the best kind.

Alright, let’s face it, you probably already like to eat, otherwise you wouldn’t have to be looking for ways to lose weight. This is just a guess, but what you probably don’t enjoy is eating more of the right foods and less of the not-so-good ones. You can give the good foods funny names, and vice-versa. You’re not eating broccoli, you’re eating “goody goody mini-greens”. And it’s no longer a doughnut, now that you call it a “sweetened lard bomb”. Go ahead, be creative.

Also, don’t deprive yourself. You can still eat all of the foods you enjoy, just not as much. If you try to cut them out all together, that wouldn’t be any fun at all. Instead you would be focusing on the deprivation and bury your head into a half-gallon of ice cream as soon as your willpower wavered. But when you eat a little of the things you like, there’s no need for willpower at all.

When it comes to exercising to lose weight the main key is to do something you enjoy doing. Just get moving. You don’t have to go for a three-mile jog or lift weights in the gym (unless you want to). Get out in the garden, go for a walk, toss the frisbee around, go swimming…any extra activity that appeals to you will burn off extra calories.

Finally, as you do these things more, it will get to be even more fun as you do them. And seeing the results is makes it even more worthwhile. So, don’t let others tell you that losing weight is hard. You know better, you now know just how fun it can be….

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Weight Loss Surgery

With this kind of problem at hand, we try to seek answers that will satisfy our needs. Hence, many people try different weight loss programs, weight loss medications and have visited many weight loss clinics. However, not all of these wieght loss methods are effective for every person. It is still a case to case basis.

Now, because some are not satisfied with the mentioned weight loss procedures, weight loss experts have strived to give people other options. Weight loss surgery has now been introduced and this weight loss method has become a booming industry. With all those people who are tired of trying different weight loss pills and diet systems, many have resorted to surgery. Before you try consulting a surgeon about weight loss using surgical procedures, it is better to get to know weight loss surgery first.

The Benefits of Surgery for Weight Loss

Although there have been reports on the negatives of weight loss surgery, there are also several benefits.

  • Promote bett

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Ideal Food for Weight Loss

As a general rule weight loss foods are those that make you feel fuller without adding all kinds of empty calories. Adding these foods to your diet on a regular basis will help you to lose weight faster. Here are some of the top contenders.

Beans are at the top of the list for several reasons. They come in many varieties, meaning they’re versatile and you won’t get bored eating them every day. They are low in fat, but very satisfying. They are packed with protein and they contain plenty of fiber. Fiber not only adds to how full you feel, but also reduces your risk for several diseases. The only thing you have to watch out for are re-fried beans that have extra fat added, and canned beans that are high in sodium. But you’ll be doing yourself a tasty favor by eating any variety of dried beans.

Whole grains. There’s one change you can make in your diet that’s very easy: stop eating refined grains. The “refining” process gets rid of most of the good stuff, making them so void of nut

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Weight Loss Tips

What with all the calories that we take in everyday, with all the junk and fast foods that we eat as well as the caffeinated beverages that we drink. And in our desperation to trim down excess fats, we are always seeking for weight loss tips and different means to loss weight.

There are lots of tips available for you when it comes to losing weight. Books and magazines about weight loss as well as other essential things in losing weight are now within your reach. Visit your favorite bookstores and magazine shops and you’ll surely find them.

Do-It-Yourself Weight Loss Tips

As there are a lot of tips on how to trim down excess fats and shed extra pounds that have been published, you can now easily find a set of procedures fitted for you and you lifestyle. However, the best procedures to losing extra pounds are those which you can do even when you’re all by yourself; those which don’t require you to go and consult a clinic or a weight loss expert.

Here are some weight loss t

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More Fibre, Less Weight

Fibre is typically low in fat and has fewer calories than refined or processed foods. You’ll also consume fewer calories on a high fibre diet. The reason is that eating more high fibre foods makes you feel full faster meaning you’ll consume fewer calories by cutting out seconds or snacks between meals.

Another advantage to eating high fibre foods is that they help to stabilize blood sugar levels, thus preventing glycemic peaks and valleys. That means a high fibre diet is good for those at risk of or already battling diabetes. High fibre diets have also shown to reduce the risk of heart disease and cancer.

Using high fibre diets as a weight loss or weight management program is not something new. Many well known and successful weight loss programs, including Weightwatchers uses a high fibre approach to meal planning. To see weight loss results with a high fibre diet you should increase your fibre intake to 50 grams per day.

High Fibre Foods
Fibre found in fruit, veg

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