“Fad” Weight Loss Diet

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Overview:

Obesity is a physical state that refers to excessive body fat. Chances are you have experienced the frustrations of dieting at least once in your life, if you have problems with your weight. Close to a hundred million Americans go on a weight loss diet in any given year and up to ninety-five percent of them regain the weight they lose within five years. Worse, a third will gain back more weight than they lost, in danger of “yo-yoing” from one popular diet to another. The conventional approach to weight problems, focusing on fad weight loss diets or weight loss drugs, may leave you with just as much weight and the additional burden of ill health.

Today, an estimated sixty-five percent of all American adults are obese or overweight. Our culture obsesses about staying thin even as we grow fatter, but this isn’t about appearances. Obesity is known to be a precursor to many debilitating health conditions such as cancer, heart disease, diabetes, hypertension, osteoarthritis, and gallbladder disease. Obesity contributes to as many as 375,000 deaths every year. In addition, the public health costs for obesity are staggering. According to researchers at Harvard University, obesity is a factor in 19% of all cases of heart disease with annual health costs estimated at 30 billion dollars; it’s also a factor in 57% of diabetes cases, with health costs of $9 billion per year.

Set Realistic Goals:

No doubt you have fallen for one or more of the weight loss diet schemes over the years, promising quick and painless weight loss. Many of these quick weight loss diet programs undermine your health, cause physical discomfort, flatulence, and ultimately lead to disappointment when you start regaining weight, shortly after losing it. Fad or quick weight loss diet programs generally overstress one type of food. They contravene the fundamental principle of good nutrition – to remain healthy one must consume a balanced diet, which includes a variety of foods. Safe, healthy, and permanent weight reduction is what’s truly lost among the thousands of popular diet schemes.

Some of the weight loss diet schemes reign supreme briefly, only to fade out. While some wane from popularity due to being unproductive or unsafe, some simply lose the public’s curiosity. Examples of such fad diets include the South Beach Diet, Atkins diet, the Grapefruit diet, Cabbage Soup diet, the Rotation diet, Beverly Hills diet, Breatharian, Ornish Plan – the list goes on and on. These fad diets advocate a specific technique (such as eliminating a certain food, or eating only certain combinations of foods) in conjunction with the basic idea that the body makes up the difference in energy by breaking down and utilizing some part of itself, essentially converting matter into energy. This self-cannibalism, or catabolism as it is referred, typically starts with breakdown of stored body fat.

Are You Really Overweight?

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If you are overweight, you know it by how you feel, how your clothes fit or how you look. But, by how much are you really overweight? And how much weight do you need to lose? One measure of how much you should weight is by determining your Body Mass Index, BMI. This index gives you the relationship of your weight to your height. Here is the formula:

Your BMI = [(yourWeight)/(your Height x your Height)] x 705

If you weight 143 lbs and are 64 in tall, then

your BMI = [(143) / (64 x 64)] x 705 = 26.2. Based on the chart below a BMI of 26.2 is overweight.

· underweight, BMI = 18.5
· normal weight BMI = 18.5 – 24.9
· overweight BMI = 25 – 29.9
· slight obesity BMI = 30 – 34.9
· obese BMI = 35 – 39.9
· excess obese = BMI = greater than 40

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If we consider the normal BMI number to be 21.5 then you can compute approximately how much weight you should lose using the same BMI formula but by changing things around in the formula,
(your ideal Weight) = [(normal BMI / 705) x (your Height x your Height)]

For the example above if you have a BMI = 26.2 and the normal BMI number = 21.5, then,

(your ideal Weight) = [(21.5/705) x (64 x 64)] = 124.91

you should weight 124.91 lbs. That means you need to lose (143 -124.9) lbs = 18.1 lbs.

Try to get your BMI below 25. Under this number, you can expect to have good heath if you are eating the right kinds of food and exercising regularly. If your BMI is greater than 28, you are more likely to have cardiovascular diseases, diabetes, and many other diseases related to a toxic colon.

Keep track of your waistline. Your waistline, if you are a man, should be less than 35 “. For women it should be less than 30”. As your waistline get larger you become more susceptible to diseases. Of course, waistlines are going to vary because people have different shapes. But you know if your waistline to big for your shape.

Now you should know how much weight you need to lose. Beside your waistline, you should also measure bust/chest, hips, and thighs.. This gives you an indication how your body is changing. As you lose fat you may not lose weight for a while. Your body will become toned as you exercise. The weight scale does not always tell you that your body is changing and losing weight.

 

Can Fasting Help Me To Lose Weight?

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One way to lose weight is to just stop eating. It sounds simple but in reality you have to know what you are doing to get any long term weight loss benefits from fasting. Let’s look at the weakness and strengths of fasting for weight loss.

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Like most forms of dieting, fasting can be used to bring about dramatic but temporary reductions of weight. You can go on a long fast, taking nothing but juice or eating grapes or taking some other low calorie meal substitute for several weeks, and while you are on the fast you will certainly lose weight. However, during the fast you may not be able to carry on your normal social interactions. It’s not so easy to sit around sipping carrot juice while the rest of your family is eating a normal meal.

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Another problem with long fasting is that your body requires vital nutrients (vitamins, minerals, protein) and your favorite juice may not contain them. Long fasting without proper medical supervision can be dangerous.

Finally, a major problem with this kind of fasting is that once you stop fasting and resume eating your normal diet, you are likely to gain back all the weight that you have lost during your crash weight loss fast.

So, does fasting have any place in a weight loss plan? Yes it does. Periodic fasting is one of the secrets of a long and healthy life. Our body’s digestive organs require a rest from time to time, just as we require days off from work. One-day fasting done in a methodical and regular manner provides the kind of rest that helps our digestive system, aids in the elimination of toxins from our body, and, yes, also helps us to lose weight in a healthy and sustainable way.

How to Do Proper Fasting

Here is a method of doing one day fasts, taking no food and (if your body is strong) no water in a period from the sunrise of one day to the sunrise of the next day.

Successful fasting has three stages: preparation, the actual fast, and breaking the fast. Each one of these stages is important.

Preparation

If you are not prepared both mentally and physically you will find it difficult to go one day without food. The mental preparation is simple, but very important. The night before the fast you have to take a firm determination that tomorrow you are going to fast, that you are not going to eat any food. If you fix your mind in advance then you will not start deliberating during the fasting day whether you should continue or not to continue. If you are undecided or waffling you can always find a hundred reasons why you should start eating!

Physical preparation is also important. The day before you fast you should eat a normal amount of food and take a good amount of liquids (especially if you are going to be fasting without taking any liquids). If you miss some meals on the day before fasting, then you may start feeling hungry during the fasting period. If you do not take enough liquids, especially during the night before the fast, then you will feel uncomfortable when you are fasting.

If you are physically and mentally prepared you will not feel very hungry while you are fasting. Once you decide to fast, your hunger just “shuts off” for the fasting period. This sounds hard to believe, but if you do it a few times you will see that it is true.

The Fasting Day

It is best to do light physical tasks and concentrate more on intellectual and spiritual work during the fasting period. It is not a good idea to spend your time thinking about what you are going to eat tomorrow! If you have prepared yourself properly this shouldn’t be a problem and you can use the time that you gain by not eating to do some constructive things that you normally don’t get time to do.

Breaking the Fast

One of the benefits of fasting is that it helps to eliminate toxins from the body. However, you can only get this benefit if you break your fast correctly. On the morning following the fasting day, take two glasses of lemon water. Put the juice of have of a lemon in one glass and add a bit of salt. (The drink should taste both lemony and salty). After some time, you can eat your breakfast. The lemon water will help you to flush your digestive system with a strong bowel movement and many toxins will be eliminated.

One day fasts like this can be done twice a month. This kind of fasting will give rest to your digestive organs, help eliminate toxins, build your will power and strength of mind. On top of this, the overall reduction in calories that you get from going two days without food each month, will definitely be one of the elements of a balanced and sustainable weight loss program.

 

Starting A Diet The Right Way

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If you’re just starting out on a diet for the first time, there are certain things you should know in order to ensure that you not only get the best results from your diet but also that you maintain your health during the process.

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One of the first things you should do, ideally before you even start on a diet, is to see your family physician. This is especially true if you have not had a check-up within the last year or if you experience any type of health condition such as diabetes, heart disease or high blood pressure/cholesterol. Taking the time to discuss your diet plans with your physician can help you to ensure that you stay healthy while dieting.

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You should also make a point to determine your exact goals when embarking on a weight loss program. Ask yourself how much weight you want to lose and whether the time frame you have set for yourself is realistic. Remember that your diet plans won’t be very beneficial if you find that you are not able to stick with them because your goals are unrealistic. It is far better to plan to lose a smaller amount of weight within a reasonable amount of time.

In order for your diet plans to be effective, you will need to face the reality that some changes will need to be made within your life. Facing these facts upfront can help your diet be more successful and help you to feel better about yourself during the process. Make plans now to engage in a regular fitness routine at least two to three times per week and switch from high calorie foods to healthier, lower calorie low fat foods. Portion control is a great way to knock off a few pounds, but if you want to make changes that will last a lifetime; plan to change the way you eat as well as how much you eat.

Take the time to study the many different types of available and choose one that you will be able to stick with for longer than a week. Ideally, the best weight loss programs involve eating habits that you can stick with for life. Steer away from fad diets or diets that will be impossible to live with, as constant diet changes and yo-yo dieting can do far more damage than good.

Many people find that the success level of their diet directly correlates to the amount of support present within their lives. When you begin your diet, sit down with your friends and family members and explain your plans and goals to them. Explain how they can help you to reach your goals. Consider asking a friend or co-worker to serve as a weight loss buddy who can help you to stick to your goals, even when the going gets tough. This will be especially important when you run into situations in which you might be tempted to give into emotional eating, one of the number one reasons why people binge on their diets.

By taking a sensible approach to your diet plans, you can be sure to reach your weight loss goals safely and successfully.

How To Adjust Your Diet To Lose 10 Pounds

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January comes — you haven’t completed your new year’s resolution yet to lose those extra 10 pounds. You sigh with dread because once again you face an enormous challenge.

How To Adjust Your Diet To Lose 10 Pounds

How can you increase the odds to overcome this challenge? Start with being honest with yourself about your eating habits. Pinpoint exactly what you eat, as well as how much and how often. See the real you- the person who finishes a bucket of fried chicken in one sitting every Sunday afternoon.

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Knowing your unique eating habits can help you find reasonable ways to change. Perhaps you love rich potato salads, loaded with mayonnaise. Or you must have steak, with the fat included. You may be shocked to see that you eat only a few vegetables, letting a head of lettuce wilt away in the fridge. And you discover that potato chips aren’t actually vegetables.

Eating more vegetables can help you lose 10 pounds. But you can’t avoid unhealthy foods altogether since the craving for junk food will build until it becomes irresistible. As a result, you may give in to the cravings by eating too many bags of potato chips. Instead, reward yourself every so often with treats.

Another useful technique to lose 10 pounds requires you to chew food slowly. Not only can you prevent choking, but you can also enjoy each bite, rather than devouring your food as if you’re late for a meeting. If you’re really running late, you might put off eating for later. In other words, you control food— food doesn’t control you.

What if you want to lose 10 pounds faster? Then you could try making more changes in your eating habits, like:

Leave off the sauce. Forget marinating with rich liquids or barbecue sauce by using a good substitute, like a paste made from blending hot, ground chili peppers with water. You also get better flavor by spicing up your food with various seasonings.

Use boneless chicken. Drumsticks may look mouth-watering, but not when you think about the extra fat. Instead, use boneless chicken and bake it.

Leave out the salt. Try salting every dish you cook with half as much salt: if you use 1 teaspoon to flavor the vegetable soup, try 1/2 teaspoon. By the way, soups are a great way to get more vegetables in your diet- just make sure you buy low sodium soup.

You could practice making these changes and whatever else you think of, until you lose 10 pounds. You eventually won’t want to go back to your old eating habits because you’ll be addicted to feeling and looking great. In other words, your new dietary habits will become a part of your life.

 

How To Lose Weight Without Really Trying

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Easy weight loss tips to help you lose weight. Do little things to achieve big results.

weight loss tips

Sound impossible? I think not. You’ll find plenty of opportunities to slip these easy weight loss tips into your routine and watch the numbers on the scale go down. If you’ve already begun to lose weight, these tips will maximize your efforts and speed up results. The bottom line is that one pound is equivalent to 3,500 calories. Whether you make slight changes to your diet or increase exercise levels, a deficit of 500 calories a day will lead to a loss of about a pound a week for you without really trying! Here are some tips you can try:

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• Chew a piece of gum. Researchers recently discovered that chewing sugar-free gum all day increases your metabolic rate by about 20 percent. It speeds up the digestive system, burns more calories, and sometimes stops a craving. This method alone could help to burn off more than 10 pounds a year.

• Pack a lunch. Dining out a lot (5 or more times per week) can make you eat more than if you dine out less frequently.

• Sprinkle flax on your cereal. High-fiber, ground flax seed can help curb your appetite and also eliminate calories. You can add it to yogurt, a muffin or your oatmeal. It is readily available in health food stores or online.

• Brush your teeth. Brushing your teeth after a meal seems to send a signal to your body that you’re done eating, and it makes your breath fresh without relying on gum and mints made with sugar that can cause you to crave something sweet. You can also brush your teeth instead of eating when you feel the craving to eat something you know you shouldn’t.

• Get rid of the remotes and other labor-saving devices. You could easily burn a lot of extra calories a day if you stop using the TV/VCR remote, garage door openers, electric can openers, riding mowers, and other things made to cut down on manual work.

• Smell your food. When you really have a craving for something like a fresh-baked cookie, try this little trick to satisfy yourself: Indulge in the smell for 30 seconds and then place a small bite on the tip of your tongue for another 30 seconds. Savoring the smell and taste can help you stay in control of food.

• Post inspirational messages. To keep yourself on track and motivated, place quotes in strategic spots where you might need some motivation: on the refrigerator, TV, dashboard of the car, or your computer. Some suggestions: “Eat to Live; Don’t Live to Eat” and “Nothing tastes as good as thin feels.”

• Eat more soup. Begin your lunch or dinner with soup and it may help you eat less during the main meal. Soup helps curb your appetite and also forces you to eat more slowly. You are more likely to pay attention to what you. Eat soups are that are low in fat and calories such as broth-based soups. Avoid creamy soups like clam chowder or cheese and bacon. Choose vegetable to work in some extra nutrients.

• Drink lots of water. Drinking about eight glasses of water every day raises your metabolism slightly and allows your body to avoid retaining extra fluid. Drink a glass of water before and during every meal and before and after workouts.

• Do not skip meals. Eating small, frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 – 6 smaller meals throughout the day. This way you won’t overeat at meals because you’re less hungry. Skipping meals hurts your diet efforts because it causes your body to hold onto its stored food instead of burning it off.

• Stop avoiding exercise. Think about how you can work more activity into your life. Why not park your car farther away from your door at work or the mall? Take the steps to your apartment or office instead of the elevator. Walk to someone’s desk in another department to ask them a question instead of e-mailing them. You can even wear a pedometer and set yourself a goal to walk a certain number of miles per day.

• Reduce caffeine intake. Reduce your consumption of caffeine to lose weight faster. Caffeine leads to an increase of insulin in your body that stops the burning of your stored fat. This is a simple chemical reaction in your body that you can change easily by eliminating caffeine.

• Plan Your Eating. Have a snack, such as fruit, an hour before you go to a planned party or dinner. This way you will feel full and be less likely to overeat.

Keep striving for your weight loss goals. The small changes that we make every single day that will make a big change in the long run!

10 Tips On Losing Weight Fast

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Before jumping into a diet, you must determine your ideal weight. This will be your guide on your weight loss journey. “Fast” weight loss doesn’t imply that you drop 50 pounds overnight; a few pounds can take months to shed and for obese individuals, it can take years to lose the desired amount of weight. How fast you lose weight will depend on how focused you are on your diet.

10 Tips On Losing Weight Fast

Here are some simple steps to help you lose weight:

1.Before dieting, you must know how many calories you normally need in a day. If you are sedentary, multiply your weight (in pounds) by fifteen. If you are moderately active, multiply your weight by seventeen; if you are active, multiply your weight by twenty. This will give you the average calorie intake you need per day.

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2.Remember to eat your fruits and veggies! You need at least five servings of them per day – doing this will put you on the right track to a healthy body, because fruits and vegetables have beneficial fibers, vitamins and antioxidants. They also fill up your stomach fast so that you don’t overeat and take into many calories.

3.Monitor the quantity of food you eat. Avoid high-calorie foods and eat in small portions. A helpful tip is to chew your food slowly because this makes digestion easy on your body and you will also be less likely to overeat.

4.Don’t skip meals. When you want to lose weight it may be tempting to starve yourself – but eating small amounts of food frequently can help you maintain a healthy, balanced calorie intake throughout the day. Also, your blood sugar level will be adversely affected if you don’t eat often. You can even divide the standard allotment of three meals into five or six smaller meals.

5.Fresh fruits and vegetables are ideal – packaged and processed foods have high sodium and fat content. You are more likely to lose weight if you eat naturally fresh foods.

6.Don’t limit your food intake too much. Go ahead and indulge yourself; eat your favorite treat. It’s okay to have that slice of birthday cake at the occasional party. Just make sure to eat in moderation and use those special desserts as rewards, instead of enemies, to your weight loss experience.

7.Don’t always believe everything you read on a food label. “Fat free” does not necessarily mean low calories. The same wisdom goes for foods that boast “low sugar” or “low carbs.” Glance over the nutrition label – there you’ll find the calorie count.

8.Try to limit the number of juices and sugary beverages you drink. Instead, drink eight glasses water a day – this flushes out your body’s toxins and waste.

9.If possible, keep a food journal. This will help you keep track of your calorie intake and will be a daily reminder of the types of foods you need.

10.Don’t forget to exercise! Thirty to sixty minutes of physical activity a day will ensure your health and help you lose weight (and not to mention, firm up those muscles). Weight-bearing exercises are especially great ways to burn those pesky calories.