We all at some point in time in our life try losing weight, the first thing that commonly comes to mind is to reduce the amount of food you eat. This may seem to work at first but is not the solution. The fact is reducing your food intake to low may even be dangerous to your health. So how do you go about losing weight effectively and losing weight safely? Read on:

Crash Diets and Rapid Weight Loss

Most people think that if they drastically cut their calories the excess weight will just fall off. This is in part due to the numerous adds we are bombarded with on a daily basis about fad diets and low calorie, non fat foods. What people don’t know is that this could be dangerous, when you decrease your calorie intake way below the required levels, the body begins to digest the fats. I hear you saying great, this is what I want, but it isn’t really. Burning fat requires a lot of energy. When you lower your calorie intake to dangerously low levels you also lower the amount of energy you have, a lower energy level will result in your body running at a it very slow pace resulting in fatigue, illness and a weak immune system.

Take in to few calories for to long and the body will compensate by burning muscle. People on this type of diet who revert back to their old eating habits end up gaining back some, if not all the weight they have shed off. This consists mainly of fat. And since fats have more volume per mass than muscle, they end up having the same weight as before but more bulkier. In losing weight, one should keep in mind that they should lose excess body fats only.

Eat Properly

A healthy diet is all about what you eat rather than how much you eat. Eat 5 smaller meals/day rather than 3 big meals. You will feel less hungry throughout the day, and your body will actually function better and your metabolism will go up.

Exercise

Exercise burns calories and creates a calorie deficit, but the real advantage of exercise over diet is that exercise increases your metabolism, dieting slows it down. Exercise also has major health benefits, while starvation can only create health problems.

Keep A Weight Loss Journal

Your journal can have a significant impact on the food choices you make. Keeping track of your food intake can help you start eating healthier and reach your weight loss goals. When you start keeping your journal, you may be a little surprised to discover what your daily intake truly is. Many people are surprised to see how many calories they actually consume in a day.

Losing weight does not have to mean sacrifice and suffering. Losing weight can be fun! We have only scratched the surface, losing weight is more about a lifestyle change than a quick fix. I’ve been working out and watching what I eat for over 17 years now and from time to time we all need help and You (Me) will never know everything. One of the best way’s to lose weight is to have a plan and I found that plan recently.

Anyone serious about losing weight, and ready to stop the yo-yo diets needs the Strip The Fat Plan. It’s a complete A-Z system that will help you change your life, shed the fat and keep it off.

I think this is an absolute must have for anyone ready to change their life today and start losing weight.

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I've recently heard that diet isn't neccessarily guarenteed to give you weight loss, but exercise will.

If you choose the right foods without excessive fat content you can eat most anything you want. Portion size is the key along with an exercise program.
I'm a natural competitive bodybuilder and I can tell you 70% of how we end up looking for a show is diet related, 20% of what's done at the gym (although the hardest part physically) and maybe 5% of supplements that work for you. Loosing weight is all about how much goes in Vs. how much goes out. 3500 calories is a pound….proper eating and exercise will work.

I'm 5'4"-5'5" & 14 years old .. in case you were wondering ..

Hugs && Kisses
♥ Abby ♥

Uh… 1st of all, stop what you're doing. You're going to kill yourself, PLUS you're shutting your metabolism down. PLUS you're 14, and you're going to royally screw up your growth.

2nd of all, when you come off of this suicide diet of yours, you're going to rebound and be heavier than you were to start with.

And to answer your question, after about 1 week, your water weight will be gone and weight loss will stall (add to that the fact that you're metabolism is going to crash and you've got a big ball of dissappointment on the way)

You don't need to diet, BUT if you're going to lose no more than 1-2 lbs a week or you're losing muscle and you're going to gain all the weight back and then some

26. Have a V8 or tomato juice instead of a Diet Coke at 3 pm.

27. Doctor your veggies to make them delicious: Dribble maple syrup over carrots, and sprinkle chopped nuts on green beans.

28. Mix three different cans of beans and some diet Italian dressing. Eat this three-bean salad all week.

29. Don’t forget that vegetable soup counts as a vegetable.

30. Rediscover the sweet potato.

31. Use prebagged baby spinach everywhere: as “lettuce” in sandwiches, heated in soups, wilted in hot pasta, and added to salads.

32. Spend the extra few dollars to buy vegetables that are already washed and cut up.

33. Really hate veggies? Relax. If you love fruits, eat plenty of them; they are just as healthy (especially colorful ones such as oranges, mangoes, and melons).

34. Keep seven bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 3 to 4 cups a day. Makes a great quick dinner.

Can You Give Me a Mantra that will Help Me Stick to My Diet?

35. “The best portion of high-calorie foods is the smallest one. The best portion of vegetables is the largest one. Period.”

36. “I’ll ride the wave. My cravings will disappear after 10 minutes if I turn my attention elsewhere.”

37. “I want to be around to see my grandchildren, so I can forgo a cookie now.”

38. “I am a work in progress.”

39. “It’s more stressful to continue being fat than to stop overeating.”

I Eat Healthy, but I’m Overweight. What Mistakes Could I Be Making without Realizing It?

40. Skipping meals. Many healthy eaters “diet by day and binge by night.”

41. Don’t “graze” yourself fat. You can easily munch 600 calories of pretzels or cereal without realizing it.

42. Eating pasta like crazy. A serving of pasta is 1 cup, but some people routinely eat 4 cups.43. Eating supersize bagels of 400 to 500 calories for snacks.

44. Ignoring “Serving Size” on the Nutrition Facts panel.

45. Snacking on bowls of nuts. Nuts are healthy but dense with calories. Put those bowls away, and use nuts as a garnish instead of a snack.

46. Thinking all energy bars and fruit smoothies are low-cal.

I Can Only Handle One Diet Change Right Now. What Should I Do?

47. Add just one fruit or veggie serving daily. Get comfortable with that, then add an extra serving until you reach 8 to 10 a day.

48. Eat at least two servings of a fruit or veggie at every meal.

49. Resolve never to supersize your food portions—unless you want to supersize your clothes.

50. Make eating purposeful, not mindless. Whenever you put food in your mouth, peel it, unwrap it, plate it, and sit. Engage all of the senses in the pleasure of nourishing your body.

51. Start eating a big breakfast. It helps you eat fewer total calories throughout the day.

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A couple of times he gets a little clinical but hey he’s a Dr. what do you expect. Overall it’s pretty down to earth and like I said got some good info on losing weight.

The Truth about Diet and Weight Loss I want to talk tonight about weight loss. It’s a subject everyone is worried about. And the problem is that diets don’t work. Everybody has tried a diet. I haven’t met a person yet that’s hasn’t tried something, from kids to people in their eighties; everybody has tried some kind of diet and they just don’t work. In recent studies when they looked at a lot of their major diets (some good one’s, Atkins, The Zone), they put them all together statistically and found a ten pound weight loss on average. Now, these people lost a hundred pounds and gained it back of course. But, all that work, all that money, all those videos, for ten pounds of weight loss? So the truth is, we have to find a life style that will allow you to stay at a weight that is healthy for you. That’s a much different way of thinking than all this crash dieting that goes on. What you have to learn is how to take care of yourself; you have to learn the appropriate foods; you have to make better choices. That’s the only way it’s going to work. Dr. Vincent Bellonzi B.S.,D.C.,C.C.N., C.S.C.S., A.C.S.M. H/FI Dr. Vincent Bellonzi is a chiropractor and a Certified Clinical Nutritionist. He has been in practice for over 12 years. He received his Doctorate from Los Angeles College of Chiropractic in 1991. Since 1998, Dr. Bellonzi has practiced in the Austin area. He works with athletes at every level to provide sports conditioning and rehabilitation. He also treats multiple conditions including headaches/migraines, neck and lower back injuries, shoulder, wrist, and knee injuries. As an avid marathoner Dr. Bellonzi developed an interest in optimal nutrition and sports conditioning and as a result sought certifications as a personal trainer, cycling and running coach, and nutritionist. Dr. Bellonzi also provides human performance testing, Sports Rehabilitation, Nutritional Counseling, Personal Training, Coaching and Metabolic Testing services. Visit Dr. Bellonzi’s website at http://www.bewellrx.com This video was produced by Psychetruth http://www.myspace.com/psychtruth http://www.youtube.com/psychetruth http://www.livevideo.com/psychetruth © Copyright 2007 Austin Wellness Institute. All Rights Reserved.

Duration : 0:8:9

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Don’t worry about trying to implement all 25 at the same time. Just pick one to start with and work your way up.

Remember losing weight is not something that is going to happen overnight it takes time. Rome wasn’t built in a day.

Some added health benefits of dieting?

1.Believe it or not going fat free is not always the best way. Eat fat free dressing on your salad and none of the lycopene or alpha- or beta-carotene that fight cancer and heart disease is absorbed. Only slightly more is absorbed with reduced-fat dressing. Best bet is full-fat dressing, in moderation of course.

2. Skip breakfast and you’ll be tired and looking for a sweet snack by midmorning. Instead fill up on a healthy, fruity breakfast treat full of antioxidants. Add 1 c nonfat plain or vanilla yogurt, 1 1/3 c frozen strawberries (no added sugar), 1 peeled kiwi, and 1 peeled banana and blend. Makes one 2-cup serving; 348 calories and 1.5 fat grams. For a little thickness add some ice.

3. Late afternoon, your hungry and the only food in sight is the vending machine. What’s your best bet? Grab the nuts.

4. Next time you’re feeling wiped out in late afternoon, don’t reach for the coffee grab a cup of yogurt instead. The combination of protein, carbohydrates, and fat gives you a sense of fullness and well-being that coffee can’t match, not to mention the added nutrients. Go 3 to 4 hours without eating and your blood glucose levels are drop, so eating a small amount of nutrient-rich food will give your brain and your body a boost.

5. Make just a few changes to your pantry and fridge and your weight loss goals will be easier to reach. Replace your corn and peanut oil with olive oil . Whole wheat instead of white. Lose the salami and bologna and go for the canned tuna, sliced turkey breast, and lean roast beef. Still drinking whole milk switch to fat-free milk or low-fat soy milk. This is hard for a lot of people so try transitioning down to 2 percent and then 1 percent before you go fat-free.

6. Nothings less appetizing than a crisper drawer full of mushy vegetables. Frozen vegetables store much better, plus they may have greater nutritional value than fresh. Food suppliers typically freeze veggies just a few hours after harvest, locking in the nutrients. Fresh veggies, on the other hand, often spend days in the back of a truck before they reach your supermarket.

7. Worried about the trans-fat content in your peanut butter? Good news: In a test done on Skippy, JIF, Peter Pan, and a supermarket brand, the levels of trans fats per 2-tablespoon serving were far lower than 0.5 gram—low enough that under proposed laws, the brands can legally claim zero trans fats on the label. They also contained only 1 gram more sugar than natural brands—not a significant difference.

So You’ve Got The Eating Under Control-Hear Are A Few Exercise Tips To Kick Your Weight Loss Into High Gear?

8.Exercising will cause me to overeat. Just the opposite exercise at any level helps curb your appetite immediately following the workout.

9. If you wait till your thirsty to drink water it is already to late. By the time this happens you are already dehydrated. Try this: Drink at least 16 ounces of water, sports drinks, or juices two hours before you exercise. Then drink 8 ounces an hour before and another 4 to 8 ounces every 15 to 20 minutes during your workout. Finish with at least 16 ounces after you’re done exercising.

10. Audio books are a great distraction when walking. Not only will it keep your attention off what your doing allowing you to walk farther but if it’s a good book you will find yourself actually looking forward to your walk. The library is a good place to start they usually have a great selection.

11. Think yoga’s too serene to burn calories? Think again. You can burn 250 to 350 calories during an hour-long class (that’s as much as you’d burn from an hour of walking)! Plus, you’ll improve muscle strength, flexibility, and endurance.

12. Think drinking to little water doesn’t have an affect on losing weight. Dehydration can slow your metabolism by 3%, thats about 45 fewer calories burned a day, which equates to about 5 extra lbs. A year. The key to water isn’t how much you drink, it’s how frequently you drink it. Small amounts sipped often work better than 8 ounces gulped down at once.

Get The Support You Need!

13.A registered dietitian (RD) can help you find healthy ways to manage your weight with food. To find one in your area who consults with private clients call (800) 366-1655.

14. The best place to drop pounds may be your own house of worship. Researchers set up healthy eating and exercise programs in 16 Baltimore churches. More than 500 women participated and after a year the most successful lost an average of 20 lb. Weight loss programs based on faith are so successful because there’s a built-in community component that people can feel comfortable with.

15. Stress will make you fat: Pennsylvania State University research has found that women less able to cope with stress ate twice as many fatty snacks as stress-resistant women did, even after the stress stopped (in this case, 25 minutes of periodic jackhammer-level noise and an unsolvable maze).

16. How your computer may help you lose weight. When researchers at Brown University School of Medicine put 92 people on online weight loss programs for a year, those who received weekly e-mail counseling shed 5 1/2 more pounds than those who got none. Counselors provided weekly feedback on diet and exercise logs, answered questions, and cheered them on. Most major online diet programs offer many of these features.

My Downfall Is Binging at Night- What Can I Do?

17. Eat breakfast, lunch, and dinner. The large majority of people who struggle with night eating are those who skip meals or don’t eat balanced meals during the day. This is a major setup for overeating at night.

18. Eat sitting down at the table not standing at the kitchen counter.

19. Drink cold unsweetened raspberry tea. It tastes great and keeps your mouth busy.

20. Get a new night time schedule. It will take effort, but it will pay off. We are creatures of habit so you need to get some new ones. You need something that will occupy your mind and hands.

21. If you’re eating at night due to emotions, you need to focus on getting in touch with what’s going on and taking care of yourself in a way that really works. Find a nonfood method of coping with your stress.

22. Put a sign on the kitchen and refrigerator doors: “Closed after Dinner.”

23. Brush your teeth right after dinner to remind you: No more food. You’ll be surprised that after you brush your teeth you will not want to eat.

24. Enjoy your food. Eat without engaging in any other simultaneous activity. No reading, watching TV, or sitting at the computer.

25. Eating late at night won’t itself cause weight gain. It’s how many calories—not when you eat them—that counts.

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According to new scientific evidence published in BioMed’s Nutrition Journal, commercial diet programs Slim Fast, Atkins, Weight Watchers and Rosemary Conley’s “Eat Yourself Slim” have been vindicated.

Helen Truby, working with an estimeed team of University academics from the UK did an in depth study of the diet plans. According to Truby the study “provides reassuring and important evidence for the effectiveness and nutritional adequacy of the commercial diets tested”.

293 people from five different areas around the UK kept a diary for two months prior and for the two month study. Of course their was a control group that ate normal for the two month period. A no brainier I think, the diet group lost weight and the control group didn’t. DUH!

Apparently, although all of the diets except for the Atkins advise eating more fruits and vegetables very few did. Truby added “These disappointing findings suggest that people remain resistant to the advice to eat more fruit’s and vegetables’, even when they are advised to as part of a modified weight loss program”.

Good news for all you Atkins supporters. They found that their was little evidence to suggest that the low-carbohydrate diet has short-term detrimental effects on nutrient intake. “I personally would pay close attention to the short-term verbiage they felt compelled to add”

I am still not a big fan of the Atkins diet plan. Not that it doesn’t work mind you, because it most certainly does and you can lose weight on it. I just know that after being in the industry for 17 years that it is just not sustainable. You can only go without carbs for so long, and most people from my experience usually end up right back where they started. A good balanced diet of carbohydrates, protein and good fats is always a better option.

If you would like to see the study results (all the technical stuff) you can see it here    http://www.nutritionj.com/

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“Not the most exciting video I have ever seen but it does have some good info so it is worth a watch”

Dr. JoAnn Wilson (DC) discusses counting calories and the benefit for staying healthy.

Duration : 0:9:17

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That is, until you start eating again. Then everything you consume is stored as fat as your body's defense in case it should happen again. During times of starvation your body feeds off of fat cells and muscle, so after a cycle of starvation it 'thinks' that it may happen again so you gain weight faster than ever.

Apparently eating your vegetables is good for you, good Ole mom knew what she was talking about after all.

Found this little story about the correlation between broccoli and repairing your heart due to diabetes.

“Researchers have discovered eating broccoli could undo the damage caused by diabeties to heart blood vessels.”

“Past studies have shown that a diet rich in vegetables – particularly brassica vegetables such as broccoli – is linked to decreased risk of heart disease and stroke.”

OK so maybe we didn’t know that it specifically did all that but come on, we all knew that eating vegetables was good for you and would make all of your organs work better.

I’m thinking personally that if you have diabeties you should already be eating a clean diet high in vegetables.

But hey that’s just my opinion.

You can check out the rest of the story here The Rest Of The Story

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