weight loss diet

Usually we all seek to lose weight as fast and easy as possible
and in top of that we want results right away. And if we don’t get them
we just quit and move along.

Frequently we become objective (to lose 1 kilo every week) and if in one week it lowers solely half kilo or what is worse
nothing happens
I get frustrated and that can lead me to no longer continue with the plan I set and then I just quit it.

Even there are times the people unconsciously set goals that are too hard to obtain so that I can leave it quickly
nobody (and I include myself) wants to follow a diet!!!

We make it because it is healthy but when we choose what it tastes better.

Does anybody likes lettuce?

If you want to follow your plan you need to set reasonable and reachable goals. A study stated that when people lower 500g per week
those people maintain long term descent.

It is the best objective that we can intend
to lower 500g for week and knowledge that some week won't lose weight. If you want to lower quick we can also help you
of course
but I have to be conscious that in some moment losing weight rate won’t be the one as desired. And I don't want to frustrate myself for that reason
the following week I will achieve the results.

The body is not something that reacts mathematically
the weight it depends on many factors
as the retention of liquids
the intestinal evacuation
the time in which weigh myself
that ingested the previous night
if I ingested pizza or another very salted food I will surely retain liquids
the same as if I began with an intense activity the previous day.

Another cause of failure in a diet is to be very strict with what you have to eat.

If I go to a party and I don't eat anything
or same at home if I am extremely strict it is very difficult to be able to maintain the plan and in the first time that comes out
you will think “I cannot make diet" or "this is not for me"
frustrating me once again
abandoning and feeling badly.

These 2 forms of thinking "if I don't lower 1 kilo per week every week I’m not doing anything good at all" or "I can’t make the diet because I ate an ice cream." are forms in that consciously or unconsciously plot us the diet to ourselves.

In fact I don't want to make diet. Let us accept it!

Nobody wants to make it
but they want to lose weight. Unfortunately these 2 factors are really hard to join them together and make it work|Regrettably the 2 things join are not able to work together}.

Perhaps it is time that you start making choices
and make decisions in order to choose which path you want to go. By just choosing to remain healthy
you will get results.

The goal of six pack abs mainly depends upon losing weight by completing exercises that focus on the muscles in the abdominal area. There are literally dozens of such exercises including many that are meant for other major muscle groups
but that can be modified to include a workout for your abdominal muscles. Here are just a few of the major abdominal emphasis exercises.

CRUNCHES

Crunches are done by lying on the floor either on a mat or not
with your arms crossed in front of your chest. Many people do crunches with the hands behind the head
but this can create lower back problems because of the pull on the head and neck. A slightly different position has the finger tips placed behind the ears
rather than crossed on the chest. It is important not to pull on the neck or on the ears for assistance in rising off the floor. Instead
suck the abdomen back toward the spine and inhale through the nose at the same time. Raise the shoulders toward the knees using only the muscles in the abdomen. The entire back should not be lifted from the floor
as this is likely to create back strain. No additional benefit to the abdomen is gained by raising the entire torso. The key part of the crunch is the initial flexing of the abdominal muscles as the shoulders are lifted off the floor. As the shoulders clear the floor
exhale through your mouth. Complete the exhalation with a gasp to expel the last of the air from the lungs as your shoulders stay clear of the floor. Lower the shoulders back to the point where the shoulder blade touches the ground while inhaling. It is important to maintain the proper breathing control and muscle flexing to get maximum benefit from crunches.

SIT UPS

Once again start in a position on the floor with your feet flat and your knees bent. The fingers should be placed behind the ears
or you can cross your arms on your chest. Slowly raise the entire back off the floor while inhaling deeply and exhale as you reverse the move. This exercise can be made more challenging in several ways. For instance
you can do sit ups from an incline with your head lower than your lower body. You can then add weights on the chest to lift while you are sitting up. Weights can become heavier on an incline bench. The next difficult step can be attained by holding the feet off the ground while doing sit ups or making a bicycle peddling motion while doing sit ups with your legs. These exercises may not be easy
but are very beneficial to the abdominal area.

LEG LIFTS

Leg lifts begin with the legs straight and the hands at your sides while lying on the floor. Lift both legs up at the same time without bending the knees until the legs are at a ninety degree angle or a close as possible. Not everyone is flexible enough to reach the ninety degree angle. Lower the legs as close as possible to the floor without actually touching and repeat several times. Increase the challenge of this exercise by adding weights to the legs while lifting them. Another challenging exercise for improving definition and musculature in the abdomen is to hang from a pull up bar while lifting both legs to a ninety-degree position. As with most other exercises
try to stay conscious of breathing while slowly doing the routines.

JACKKNIFE SIT UPS

This exercise begins by lying flat on the floor with the hands at your sides in order to provide better balance. At the same time you raise your knees
bring your torso up slowly till the face and knees meet. Return slowly to the original position while in full control of the movement. The jackknife name comes from the natural tendency of the legs to bend at the knee with the feet dropping to the hips presenting the shape of a jackknife. The difficulty level of this position can be increased by holding a weight between the feet while performing the sit ups.

V UPS

This exercise begins with you on your back on the floor with the arms extended over your head. Bring both legs and torso up at the same time without bending the knees or the arms. Keep the pace slow and steady and reach for your feet with your extended hands at the top of the arc. If possible
try to touch your feet
but this move can be tricky until your level of flexibility increases. As with other exercises
adding weight between the feet increases the difficulty level.

We live in a culture that honors Type A
driven behaviors. That includes exercise and for many people
it’s taken away the joy out of simply walking. Instead of seeing walking as something you must do to get in shape
see it as a gift of being alive and let yourself fully enjoy the experience.

1) Walk with deep awareness of how it feels to move your body.
2) Experience the act of walking as if you've never
ever done it before.
3) Be aware. Be present in the moment. Really feel your body as you're moving.
4) Pay attention to how your feet feel with each rolling step on the earth.
5) Notice the strength and power in your muscles.
6) Feel yourself moving in space.
7) Observe the wind on your skin and the temperature of the air.
8) Have a beauty feast while you're out. Notice the light coming through the leaves. See the flowers with fresh eyes.
9) Take a fresh look at the world as you move through it. Assume nothing. Experience the wonder of life as if you've never seen anything before. Watch the people as if you'd never seen a human before.

Let walking become a cherished and enriching part of your life. Turn it into something wonderful that you look forward to with both body and soul.

Need to lose weight? Dreading the thought of another diet program? You don’t have to follow diets to lose weight. There are many people discovering this for themselves and they are the ones who are finding long term weight loss apposed to short term fixes. The key to weight loss is finding the right balance of what you eat
what you think
and what activity you do. It is not about following a perfect plan. It is impossible to be perfect every day! Finding the right balance helps you to decrease your calorie intake
increase your metabolism and keeps the self-sabotage at bay. Here are 8 steps to bring more balance into all corners of your life so you too can find weight loss success.

1. Eat more frequently during the day-
Skipping meals or waiting too long between meals can have a negative impact on your metabolism and results in overeating later in the day. It’s best to have 3 small meals and 1-2 snacks throughout the day. You will feel more satisfied and eat less. Plan to have a snack or meal every 4-5 hours.

2. Watch portion sizes-
Appropriate portion sizes are still quite misunderstood. Most Americans are eating 2-3 times the recommended portion sizes. Limit your grains
cereals
pastas
and rice to ฝ - 1 cup serving sizes. Keep meat
poultry and fish to 4-ounce portion sizes. Restaurants are notorious for giving extremely large servings of food. Keep this in mind when eating out. Eat half of the food on your plate or take the rest home for lunch the next day. Studies show that when people are given large portion sizes
they eat up to 56% more calories without realizing it. To add insult to injury
our portion sizes are larger than they have ever been. Start to become more aware of the portions you are served wherever you are.

3. Eat the right fats-
Yes some fat is important. Omega 3 fatty acids are an important strategy for weight loss success and yet most Americans are not eating enough of these healthy fats. Some reports show these fatty acids may be helpful in increasing your metabolism. They are also shown to be a wonderful mood supporter and people report significantly less food cravings and triggers to eat when they incorporate omega 3 fatty acids on a daily basis. This is especially important for any emotional eaters out there. Omega 3’s are found in fatty fish such as salmon
mackerel
cod; they are also found in canola oil
walnuts
and ground flax seeds.

4. Increase fruits and vegetables-
Fruits and vegetables are not only packed with important vitamins
minerals
and antioxidants
they are also loaded in fiber and low in calories. Include 5-8 fruits and vegetables every day. This is one of the most important diet changes you can make. When you fill your plate up with fruits and vegetables you eat less of the higher calorie foods. For example
let’s take a sample steak dinner.

Original meal:
8 ounce steak
Whole baked potato with fixings
ฝ cup steamed broccoli

Meal Makeover:
4 ounce steak
ฝ baked potato with fixings
ฝ cup steamed broccoli
Side salad with mixed greens
tomatoes
and 1 tbsp light vinaigrette dressing

By changing the balance of this meal to include more vegetables while decreasing the steak and potato we saved approximately 350 calories. Saving 350 calories daily can result in almost a 1 pound weight loss per week. Small changes are the key.

5. Eat when you’re hungry
stop when you’re full-
Our bodies have an innate weight management mechanism. It performs this task by making you feel full when it is time to stop eating. Every time you eat past full you are taking in more calories than your body needs which will result in weight gain. Start to become more aware of your internal cues for hunger and satiety (fullness). You will be amazed how many times you wait too long to eat and how often you eat past full and enter into stuffed. It’s common for all of us to do this from time to time. However
it’s time to check in with yourself and see how often you are falling into these food patterns. Listen to your body
it will tell you when you are physically ready for food and when you are ready to stop.

6. Exercise regularly-
I know
this isn’t anything you haven’t heard before but it is a crucial part of weight management. It is important to engage in regular aerobic and weight bearing activity. The aerobic exercise helps you to burn the fat and weight bearing activity increases your metabolic rate. Muscle burns up to 90% more calories than fat. The more muscle mass you have
the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 - 250 additional calories a day. This combination of aerobic and weight bearing activity is what really kicks weight loss into gear.

7. Limit sugar-
Sugar becomes a major issue for many people wanting to lose weight. Not only does it add calories
it also causes insulin spikes leading you to store more calories as fat
it stimulates your appetite
and is a major food trigger for emotional eaters. However
it doesn’t mean you need to go all or nothing. When people try to omit all sugar from their diet they can become obsessed about sugary foods and end up in a binge. Find the right balance for sugar. Avoid daily use of sugar and instead have some guiltless treats once in awhile. A little cake at a birthday party or some ice-cream with friends is a good way to incorporate sugar once in awhile to avoid the negative outcomes.

8. Pamper yourself regularly-
Who wants to argue with that?! The reality is many people eat for emotional reasons. Food makes us feel good on many levels. The problem occurs when eating becomes the only coping mechanism your subconscious knows of. This is why that pesky urge to emotionally eat is so strong. It is hard to reason your way out of it. For many people food is the only thing they know that makes them feel better. When you start to do other things that make you feel good on a regular basis such as taking a hot bath
going for a walk
having a hot cup of tea; then your subconscious starts to register these activities as coping mechanisms as well. Over time this will decrease the constant urge to use food. You can’t expect to have a bad day
go take a bath and not have an urge to eat. It is something you need to do regularly and something you truly enjoy so your subconscious starts to recognize it as a new choice.

ฉ 2005
Meri Raffetto

Here is a sure-fire list of diet dos and don'ts to help your family triumph over obesity:

1. Be a ‘healthy’ role model. The number one thing that parents can do is to be a good role model for their children
Parents so often unknowingly set their kids up for failure. If there are chips
cookies and Twinkies and no fruit or vegetables when your kids look for snacks
how can they succeed? Line your refrigerator and cabinets with fresh fruits
nuts
low-fat cheese
easy things for kids to snack on besides ‘junk food’.

In a 2000 survey conducted by the CDC
close to 80% of adults reported eating fewer than the recommended five or more servings of fruit and vegetables daily -- not good role-model behavior.

2. Be positive. Don’t tell your child to ‘lose weight’ say
'Let's be healthy and start taking care of our bodies’. Focus on the foods you can eat
not the ones that you should limit eating. Say
'Let's go pick out fruits and make a fruit salad
' not 'Don't eat this or that.' Instead of saying
'We have to exercise
' say
'Lets go to the park.' Use positive words and phrases when talking with your kid.

3. Make healthy eating a family affair. Create family meals together and for the entire family. Do not single out an overweight family member with special diet food. Your entire family can benefit form healthy eating regardless of weight.

A family that eats together
eats better
according to a recent study in the journal Archives of Family Medicine. The study showed children who report frequent family dinners have healthier diets than their peers who don't.

4. Avoid portion distortion. When serving food you must use portion control
buffet-type or family-style situations tends to promote overeating. Fill up on salads and cooked vegetables at meals and always wait 10-15 minutes before having a second helping. Second helpings should only be taken if truly hungry.

5. Start the day off right with a good breakfast. A bowl of low-sugar cereal with low-fat milk
low-fat yogurt with a granola or breakfast bar
or an English muffin with peanut butter
rather than a doughnut or muffin. A healthy breakfast will put your family on the healthy track for the rest of the day.

6. Make time for physical activity. Make physical activity a family activity. Every night after dinner in the summer
go for a half-hour walk and make it an activity that kids look forward to. If you can afford it
enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house.

7. Try again. Weight loss and healthy eating is not easy. There will be times when you and your family will struggle with this new lifestyle. It is important to keep trying. Failure is certain if you are not trying.

Here is a list of the top 7 healthiest foods to feed your kid and why it’s so healthy:


1. Oatmeal: A fabulous breakfast food
full of B vitamins
iron
zinc and calcium. Old-fashioned oatmeal offers plenty of carbohydrate for quick energy and high fiber. Add berries and honey to make it a delicious perfect food for those fast-paced school day mornings!

2. Yogurt: Kick your child's dairy consumption up a notch and include yogurt on the menu. A great source of calcium
yogurt is easier to digest than regular milk
and the cultures (check the label to make sure they're in there!) are very beneficial to good colon health. Watch it on the sugar content though. A great idea is to buy plain yogurt and sweeten it yourself with fresh fruit!

3. Broccoli: it is one of the best vegetables for anyone
especially growing kids. It has loads of calcium
potassium
beta-carotene and a wide variety of the B vitamins. If your child is not a fan of plain vegetables include broccoli in a casserole or put a little shredded cheese on top to add flavor.

4. Protein: One size does not fit all when it comes to protein. The fact is that growing kids need protein to keep growing. How you're going to give it to them can vary widely
according to your preferences. Good choices include legumes
beans (combined with a grain to make a complete protein)
soy products like tofu
eggs or lean meat
fish or poultry.

5. Whole Grains: The best nutrition is found in whole grains. Brown rice and whole wheat bread are a quantum leap over their white counterparts and offer necessary fiber
minerals and vitamins. Choose grain products with the words “whole”
“unbleached” and “intact” or “ground”.

6. Nut Butters: Peanut butter and other nut butters are great fast and easy foods for kids. Kids need fat (it's a good fat if it doesn't have hydrogenated oils mixed in it) and they need the protein. Try spreading almond or sunflower seed butter on crackers
toast or celery sticks for a quick and nutritious snack.

7. Fresh Fruit: My personal choice would be cantaloupe in the melon department. Vitamin C
beta-carotene
bits and pieces of B vitamins and trace minerals and calcium fill every juicy bite. Any in season fresh fruit is sure to be packed with healthy goodness!

Try these 7 tips to foster optimism and resilience in your overweight child:

1) Believe in your Children. Assure your children that you are on their side and that you expect then to be the best person that they can be
although you don’t expect them to be the best at anything. No one is perfect.

2) Find other adults who believe in your children. Teachers
aunts
uncles
neighbors and friends can help you make a positive difference for you overweight child. Other adults that can see beyond the weight and also believe in your child can help your child take control of their lives.

3) Encourage your children to stay interested in activities. Let them know that their interests are valuable and deserve to be developed
whatever it is.

4) Celebrate your children’s winning experiences and help them to accept defeats graciously. Let your child know that you appreciate their efforts and positive attitude win or lose. Positive attitude and effort is for more important than victory.

5) Encourage upbeat conversations about the future. Assume they are going to college and thinking about good careers. Let your child know that you believe they are capable.

6) Be a role model for perseverance. Be sure your children hear you say that some tasks are difficult
but that you are not a quitter.

7) Facilitate family fun and laughter. A family that can joke
laugh
and lighten up their day’s with humor can help to prevent negativity and tension.

1
Role Model –Your heath and weight directly effect your child’s health and weight. Children with just one overweight parent have a 25% risk of becoming an overweight or obese adult. If both parents are overweight the risk of becoming an overweight adult jumps to 50%.

2 Be Positive- No one enjoys receiving negative feedback. Talk to your child with compassion and encouragement. Instead of saying
'Lose weight'
say
'Let's be healthy and start taking care of our bodies'. Focus on the foods you can eat
not the ones that you cannot. Say
'Let's go pick out fruits and make a fruit salad
' not 'Don't eat that.'

3 Make healthy eating a family affair - A family that eats together
eats better
according to a recent study in the journal Archives of Family Medicine. Children who report frequent family dinners have healthier diets than their peers who don't
the study showed. Also fill your refrigerator and cabinets with fresh fruits
nuts
low-fat cheese
and things for everyone to snack on.

4 Eat Breakfast – A breakfast that consists of protein
starch and fat will keep your children more alert during school. Studies have shown that weight loss is much more difficult in people who skip breakfast.

5 Make time for physical activity - Make physical activity a family activity. Every night after dinner in the summer
go for a half-hour walk and make it an activity that kids look forward to. If you can afford it
enroll your kids in dancing or a sporting activity that they enjoy because they need to enjoy it to keep doing it. Or just turn on some dance music and have a dance party around the house.

6 Don't say diet - Put your child on any diet and you are setting them up for an eating disorder - whether binge eating or closet eating or another type of disorder. Lifestyle changes have proven to be the most effective to lose weight and keep it off.

7 Avoid portion distortion - When serving the food try to portion out meal on dishes and avoid buffet-type or family-style eating. When exposed to so much food it is easy for your eyes to be bigger than your stomach. Resist the first temptation to have seconds then check in with yourself to see if you are really hungry.

Is stress affecting your weight loss battle?

Stress brought on by dieting is added to the personal and work life stresses that we face every day
often resulting in a "vicious cycle" of increased stress and increased food intake. People under stress tend to engage in self-defeating and unhealthy behaviors such as binge eating and there is strong biologic evidence that stressed-out people may tend to put on the pounds faster. "I'm stressed
therefore I eat." Many people complain that they overeat in response to workplace or personal stress. If this sounds like you
read the following tips for managing stress-related overeating to help you check this unhealthy habit.

1. Practice waiting. Postpone your instant gratification when hunger hits. Tell yourself you'll wait 10 to 30
minutes to eat. Chances are good if your cravings are only stress-related
they'll disappear when you allow yourself to become distracted.

2. Keep a food journal of what you eat each day. Knowing you have to write down every snack or nibble can be a good way to remind yourself to think before eating.

3. Enlist a friend's help - ideally one who also is tempted by stress-related cravings. When you feel like eating
write him/her a quick note or make a phone call.

4. Keep yourself nourished. Eat regular
healthy snacks to maintain your energy level. Skipping meals while under stress only prompts you to eat more
and unhealthily
when you do get around to eating.

5. Post some reminder messages wherever you're likely to see them when stress-related cravings begin. Use any message that works for you. Examples might be "Are you really hungry?" or "Think about why you're eating."

6. Physically remove tempting food items from your home or office. Never go shopping while hungry and always make a list of food items prior to shopping; bring home only what you feel good about eating.

7. Take time for yourself every day. Whether it's 10 minutes to reflect and relax
or whether it's some fun activity that will revitalize you
it's critical to do it. Health is not just physical
mental well-being is just as important
you deserve to mentally de-stress everyday!

These are just a few habits you can embrace to start revving your metabolism right away. You may have heard stories about people who have lost dozens of pounds simply switching to diet soda or walking a few minutes each day. These are all small habits that contribute to a big difference and increase your metabolism over time. You will make weight loss quicker and easier by increasing your metabolic rate and burning more calories.

1) Move More

Sedentary people burn about one-third less calories per day. By simply taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn in one day. Small movements will add up over time to lots of calories. The trick is to keep moving throughout your day. Write the word ‘move’ on post-it notes and put them in places you’ll notice them when you’re sitting still. Then
take every opportunity to move – here’s some ideas for burning extra calories:

Tap your feet
Swing your legs
Stand up and stretch
Move your head from side to side
Change position
Wriggle and fidget
Pace up and down
Use the restroom upstairs
Park in the furthest corner of the parking lot
Stand up when you’re on the phone and step from side to side
Clench and release your muscles

2) Eat Little and Often

Evidence suggests that eating small meals every 2-4 hours will keep your metabolism burning faster than larger
less frequent meals. When you eat small amounts often your body is constantly working to digest and absorb food which requires energy.

3) Eat Fat

If you want feel good and keep the fat off you need to first put it in. Fat not only tastes good our bodies need it to work efficiently. By consuming several servings of ‘healthy’ fats every day you will actually increase your calorie burning potential. Try incorporating fats like Flaxseed oil
hempseed oil
olive oil
avocados
salmon
albacore tuna
nuts and seeds into your diet daily.

4) Drink Cold Water

Evidence shows that your body might expend more calories trying to raise cold water to the temperature of your body then hot beverages. And overall being well hydrated will help your body’s metabolic processes burn quicker.

5) Exercise With Weights

Training with weights boosts your metabolism in a number of ways. By lifting weights you will build muscle tissue. And muscle tissue is metabolically active
so it requires calories even when at rest and so it helps to increase fat-burning enzymes in your body.


6) Spice up

Eating hot spices might speed up your metabolism. Just half a teaspoon of cinnamon per day can help boost metabolism and keep blood sugar levels in check. Can’t stand the thought of cinnamon in your morning cup of coffee? Spice up with cayenne
crushed red pepper or wasabi.

7) Eat More Protein

Protein requires a more complex chemical breakdown by your body in order to be digested and used as fuel. For example
100
calories of protein may take up to 30 calories to process. Protein also takes longer to digest and helps to stabilize blood sugar for longer periods of time and this can help you to not overeat later in the day. Eat a portion of protein at every meal and as part of your snacks and you will increase the total number of calories you burn each day.

Copyright 2006 Donovan Baldwin

A week or so ago
I was in the check-out line at the supermarket and saw a blurb on the cover of a magazine. The headline read: "Breakthrough! FAT LOSS VITAMIN!"
and the text beneath it said
95% of us don't get enough. Safely boost your intake and:

*Lose 5 lbs a week!

*Burn 30% more fat every day!

The magazine was Woman's World.

Being in the business of health, fitness, diet and weight loss, this claim intrigued me so I threw a copy of the magazine in the buggy, and read the article when I got home.

Very briefly, here's what the article had to say: Most people don't get enough Vitamin C, and Vitamin C can help your body burn more fat.

Now, this was interesting, and since I believe most people don't get the nutrients they need, I was willing to go along with the idea of increasing your normal intake of Vitamin C, either by increasing the amount of things such as orange juice, which is good for you anyway and it contains a lot of Vitamin C, or by use of Vitamin C supplements.

The information in the article made sense, and, when I did a little independent online investigation, I found that apparently the article was reasonably accurate. I don't have a particular problem with the information in this article, and agree that increasing Vitamin C could help someone lose weight.

This brings us to the slightly exaggerated title of this article.

Everyday, it seems we are bombarded with all these claims about weight loss, fat loss, diets and health. One person says their pill will deal with cortisol, which is the cause of weight gain. Another says their diet will
melt" the fat. Someone else wants to hypnotize you
and that will do the trick. The covers of many other magazines at the checkout on the day I bought my magazine had different tips
hints
diets
and weight loss solutions.

All these people can't be telling the truth
can they?

Is weight gain the result of cortisol
poor diet
lack of exercise
not enough Vitamin C
lack of sleep
stress
too much beer
or just bad genes?

Actually
the answer to both questions is
Yes...sort of...


The actual biological process by which people get fat is known. The solution is also known
and it doesn't have much to do with Vitamin C
cortisol
genes
or a lot of other things...directly.

A runner who wishes to run faster gets there by training at running and trying to run faster. However
that runner can also strengthen his or her legs by using weight training. They can improve their performance
or perhaps reach their goal faster
by eating a certain type of diet...maybe even making changes in that diet at different points of their training or competition schedule. If stress is inhibiting their performance
learning to meditate might help them put that stress behind them or at least relieve it enough so that their times improve. If their home life or work schedule is such that it interferes with their training
rest
or nutrition schedules
then making a change in those areas may improve their athletic performance.

Even so
the main thing in their running training is...running! Everything else just helps with the speed of development or the amount of progress that is ultimately made.

The same thing applies to most weight loss situations and so-called solutions. Increasing physical activity and eating reasonably are the two major things that bring about healthy
permanent weight loss. If
in your exercise program
you choose to supplement with Vitamin C
or get more sleep
or take something which reduces the effects of cortisol
or quit your job because it interferes with your weight loss program
then you will probably enhance the results. You will lose more weight over time
lose the weight a bit faster
or just find the whole process easier. However
the major portion of the weight loss (and improved health and enjoyment of life)
comes from the basics of exercise and nutrition.

So what about the people who DID lose weight by breathing properly
or taking Vitamin C
or adding Chocolate to their diet?

People are all different
and so are the facts and factors of their lifestyles
education
upbringing
and genetic makeup. Someone who is one dress size bigger than she wants to be may get all the weight loss she needs from increasing HER Vitamin C intake. That does NOT mean that every woman will experience the SAME results. Another woman may need to lose a lot more than one dress size
and taking Vitamin C
while it might help her shed a few pounds and be more healthy overall
will probably NOT produce anywhere near the total results she hopes to achieve. If
however
she IS doing the right things to bring about weight loss
adding the Vitamin C may speed the process a bit and help get her to her goal a little faster


Just as in the title of this article
the key word in all these claims is "help" whether it is stated or merely implied. True healthy
permanent weight loss will be the result of a combination of activity and nutrition. All the other things
which may certainly be of value
are just helping.

If you are carrying around a few (I use that term loosely) extra pounds like most of us are
you all know all the reasons why we should take the weight off. It will reduce stress on our heart
reducing the chance of heart disease
cancer
possibility of diabetes; feel better
look more attractive
etc.

There are 101 reasons why
but it can be a real pain to finally get that weight off. You push really hard
make a little progress
get side tracked
and bam you are heavier then you started.

It’s maddening. Enough with that hassle
I have put together 5 simple steps to actually losing weight and keeping it off. These steps can be applied to anything
but we are focusing on weight loss here.

1. Know What You Want
2. Know Where You Are
3. Track Your Results
4. Make Course Corrections
5. Being held Accountable

Now all your extra weight will effortlessly melt off. Yeah right! A simple list of 5 items is not going to do it
so let me explain the intricacies of the 5 items and where the hang up normally occurs when applied to losing weight.

1. Know What You Want

This one is dead simple. Most people that want to lose weight have an idea of how many pounds they would like to lose or how they would like their body to look.

I think we can safely say if your body started looking the way you wanted it
you would know
even if you didn’t have it completely mapped out and detailed.

2. Know Where You Are

This is the big trip up. It is almost always overlooked and is the number one reason for the up and down Yo Yo effect we experience with losing weight. We are unhappy with how our body feels and how it looks and it is painful to zoom in and get an accurate picture of where we are. Unfortunately
we have to know where we are
to be able to accurately judge the results we are getting.

You are on a trip to San Diego
California. You would like to start your trip from Phoenix
Arizona
but you really don’t know where you are. No problem. You get an Arizona/California map and find that a simple 6 hours trip west on interstate 8 will get you to San Diego.

6 hours later
you have no clue where you are and it is definitely not warm San Diego. You feel defeated and you want to give up! Do you blame the car? The stupid maps? San Diego? Yourself?

Now what if I told you
you were actually in New Your City
not Phoenix
Arizona. A 6 hour car ride west from New York City will never get you to San Diego.

If you took the time to accurately find out where you were
you would have been able to choose the appropriate means to get to San Diego and have an expectation as to how long it would take.

This is the same with weight loss and our personal physical condition. In our minds
we think we are starting in a different physical condition then we really are. When the results don’t follow the illusion in your mind
we get upset.


3. Track Your Results

This is conceptually simple. If we have no clue as to WHAT we are doing
how do we know what is working? It might be a simple to do
but is also simple not to do. In the end
most people never track their results.


4. Make Course Corrections

We love to do this one. We have it hands down. It is like step 1 of knowing what you want. We try the new food diet
the super sit up machine
and the cardio hip hop power energy yoga fat burner class.

We might be great at switching it up
but without knowing where we are starting from and a history of tracked results
we have no clue as to what we should change or even which direction we should go.


5. Being held Accountable

No
not accountability! That is an evil word. I don’t want someone to know what I am doing
or more importantly what I am not doing.

So
why do we resist accountability
your secret weapon to weight loss? Because it works! If you know someone is going to be watching
you would follow through or at least feel very uncomfortable not following through.

Accountability when used wisely is the ultimate turbo booster to your weight loss. Since you are going to be accountable anyway
you might as well get something out of it.

Using accountability up front
you can achieve the body of your dreams. If you let your body hold you accountable
it will throw on fat in places you don’t want it to be.

The biggest obstacle to weight loss is not taking any action. It doesn’t matter how good the plan is
it is worthless if you don’t follow it. So what do I do now?

First and foremost get Accountable.

Forward this article to someone you respect and care about and tell them I want to be accountable to finally taking off my extra pounds. When they agree to support you
start working through Steps 1 – 5.

#1 Don’t Skip Breakfast

The morning meal jump starts your metabolism and helps to prevent bingeing later in the day. A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to back fire into severe hunger and you will be more likely to overeat later. Breakfast should include complex carbohydrates like whole grain (granola or oatmeal)
along with some protein and fat (low-fat yogurt or milk)
will keep your energy levels even and hunger in check.

#2 Eat more often

Get into the habit of eating every three to four hours or at least four times a day. Eating frequently stabilizes blood sugar
when blood sugar drops too low you want to eat…a lot. By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high. When you go many hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts.

#3 Eat protein at every meal

Protein will help to reduce your appetite
it takes more energy and time to digest
in effect you feel full longer than eating carbohydrates alone. Research shows that eating more protein can help you lose weight without cutting calories. Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

#4 Hold off on snacking

Many of us grab a snack for quick energy when we are feeling tired. But do not confuse true hunger with fatigue. If you are feeling tired go for a 15-20 minute brisk walk. This will raise your heart rate and give you a boost of energy. Follow it up with a large glass of cool water. If you are truly hungry have a protein and complex carbohydrate rich snack like; whole wheat crackers and peanut butter or cheese.

#5 Consume enough for your body’s needs

Eating too little slows your body’s metabolism the same way eating to infrequently does. If you want to lose weight
do not slash your calories too drastically. Instead
cut out some of the extras in your diet – things like soda
juice
packaged goods or candy. Processed foods tend to be high in fat and calories and low in vitamins
minerals and fiber.

It's no secret that many parents and their children are overweight. These 10 simple ‘secrets’ can help you change your family's lifestyle so that you can all become fit and healthy.

1) Eat Whole Grain Foods

Processed and refined grains
such as white bread
white rice
cereal
pasta
and other foods made with white flour have a high glycemic index
low amounts of fiber
and less vitamins and minerals as foods made with whole grains. Making the switch to whole grain foods
including whole wheat bread
whole grain pasta
brown rice
and cereals made with whole grains
are an easy and healthy way to make your family's diet more nutritious.


2) Limit Soda and Fruit Drinks

Soda and fruit drinks have low nutritional value and a lot of calories. At about 150 calories per 12 ounce serving
your kids will gain an extra pound about every 3 weeks if they drink just one can of soda each day.
Cutting back or eliminating soda
fruit drinks
and even fruit juice
can be a good way to get rid of a lot of extra calories and leave room for your kids to eat more nutritious foods.


3) Eat More Fruits and Vegetables

Most children don't eat enough fruits and vegetables and that usually means that they are eating other less nutritious foods. With a high fiber content and lots of vitamins and minerals
fruits and vegetables are an important part of a healthy diet. And because they have lots of water in them
eating fruits and vegetables can help you to feel full and satisfied so that you don't overeat.


4) Eat More Foods with Calcium

A common mistake people make when trying to lose weight is that they stop drinking milk
eating cheese and yogurt. Calcium is important to build healthy bones and to help you lose weight. You should encourage your kids to drink low-fat milk
eat portioned amounts of cheese and yogurt to help lose weight and maintain a healthy weight.


5) Be More Active

Everyone knows that part of the cause of the current obesity epidemic is that people are much less active then they used to be. Getting kids involved in organized activities
which can be either team or individual sports
and cutting back on the amount of time in front of the TV
computer and playing video games will burn calories and improve fitness levels.

Family activities are also a good way to be more physically active. Even simple things
like walking across a parking lot
using stairs
and going for short family walks or bike rides
can make a big difference.


6) Know Where Calories Come From

While you don't necessarily need to do daily calorie counts
keep a diary of what your family eats for a few days can help you see where extra calories are coming from. Are your kids overweight because of the calories they get from a bedtime snack or those two glasses of Kool Aid or soda he drinks? Or maybe because his portion sizes are too large?

If you know where your kids' calories are coming from
you will know where to make changes and how you can cut back
especially on foods that have a lot of empty calories.


7) Learn About Carbs

Carbs get a bad wrap
especially with all of the proponents of high protein diets
like the Atkins and South Beach Diet. Not all carbs are created equal. While it is a good idea to avoid foods that have refined such as white bread
foods made with white flour
and foods and beverages sweetened with sugar
other carbs should be part of a balanced diet.

Instead of avoiding all carbs
just learn about how to choose foods with ‘good’ carbohydrates
which includes fruits
vegetables
beans
and whole grain foods.


8) Learn About Fats

Like carbs
there are ‘good’ and ‘bad’ fats. Instead of making the mistake of trying to stick to a low fat diet
and simply substituting other foods that are often just as high in calories
you should eat foods that have ‘good’ fat in them. This includes foods with polyunsaturated and monounsaturated fats. On the other hand
you should avoid saturated fats and trans fats.


9) Choose Healthy Meals when Eating Out

Even if your family eats healthy at home
if you eat super-sized fast food meals a few times a week
they are probably still at risk for becoming overweight. If you eat out a lot
review the nutritional facts of the restaurant's menu and watch your portion sizes. Calories and fat quickly adds up when eating out!


10) Stay Motivated!

Most people know what they need to do to be healthier however
eating healthy and exercising is not easy. Education about the specifics of a healthy diet
getting the whole family involved
and setting goals
can help your family stay healthy and fit. Hire a personal trainer or seek the counsel of a dietitian to keep you on the healthy track.

Creating a Healthy Home can be easier than you think.

Creating a nutritionally healthy home is one of the most important steps you can take to ensure the health of your child. To start
make smart food choices
and help your child develop a positive relationship with healthy food. Your children will learn their food smarts from your example.

Here are the top 10 tips for getting children to eat healthy food:

1. Do not restrict food. Restricting food increases the risk your child may develop eating disorders such as anorexia or bulimia later in life. It can also have a negative effect on growth and development. Also by restricting food you will actually increase the risk of overeating later in the day which will cause weight gain.

2. Keep healthy food at hand. Children will eat what's readily available. Keep fruit in a bowl on the counter
not buried in the crisper section of your fridge. Remember
your child can only choose foods that you stock in the house
by limiting ‘junk food’ you will
by default
teach your child how to choose healthier foods.

3. Don't label foods as "good" or "bad." Instead
tie foods to the things your child cares about
such as sports
academics and hobbies. Let your child know that lean protein such as turkey and calcium in dairy products give strength to their sports and academic performance
the antioxidants in fruits and vegetables add luster to skin and hair and the carbs in whole grains will give them energy to play.

4. Praise healthy choices. Give your children a proud smile and tell them how smart they are when they choose healthy foods. Kids thrive on positive reinforcement!

5. Don't nag about unhealthy choices. If your child chooses unhealthy foods infrequently
ignore it. However
if your child always wants fatty
fried food
redirect the choice. You might try roasting potato sticks in the oven (tossed in just a bit of oil) instead of buying french fries. Or
if your child wants candy
you might make fresh strawberries dipped in a little chocolate sauce. Too busy? Then keep naturally sweet dried fruit at home for quick snacks. With consistent effort taste buds change and soon your child will be craving healthy foods.

6. Never use food as a reward. This could create weight problems in later life. Instead
reward your children with something physical and fun -- perhaps a trip to the park or a quick game of catch.

7. Sit down to family dinners at night. If this isn't a tradition in your home
it should be. Research shows that children who eat dinners at the table with their parents have better nutrition and are less likely to get in serious trouble as teenagers. Start with one night a week
and then work up to three or four
to gradually build the habit.

8. Prepare plates in the kitchen. There you can put healthy portions of each item on everyone's dinner plate. Your children will learn to recognize correct portion sizes. Too often people go for seconds and even thirds just because the food is right there. You might notice that you need less food to feel full!

9. Give the kids some control. Ask your children to take three bites of all the foods on their plate and give it a grade
such as A
B
C
D
or F. When healthy foods - especially certain vegetables -- get high marks
serve them more often. Offer the items your children don't like less frequently. This lets your children participate in decision making. After all
dining is a family affair!

1. Consult your pediatrician. Always talk with your child's doctor before putting your child on a diet
trying to help your child gain weight
or making any significant changes in the type of foods your child eats. Never diagnose your child as too heavy
or too thin
by yourself. If weight change is recommended seek the help of a Dietitian.