Independent
Articles About:
1. The Best Way to Lose Weight
2. Top Diet Foods
3. Dieting Basics
Weight Loss - What Is The Best Way To Lose Weight?
By Chileshe Mwape The best way to lose weight is to eat fewer calories
and increase your physical activity. Experts suggest aiming for a weight
loss goal of about a pound a week.
1. Set Realistic Goals The first step to weight loss is setting a realistic
goal. By using a BMI chart and consulting with your health care provider,
you can determine what a healthy weight is for you. To reach your goal safely,
plan to lose weight gradually. A weight loss of one-half to two pounds a
week is usually safe.
2. Change Your Lifestyle To be successful at losing weight, you need to
change your lifestyle and not just go on a diet. This requires cutting back
on the number of calories you eat by eating smaller amounts of foods and
choosing foods lower in calories. It also means being more physically active.
3. Change Your Eating Habits Consider limiting portion sizes, especially
of foods high in calories, such as cookies, cakes and other sweets; fried
foods, like fried chicken and french fries; and fats, oils, and spreads.
Keep your intake of saturated fat, trans fat and cholesterol as low as possible.
Choose foods naturally high in fiber, such as fruits, vegetables, legumes
(such as beans and lentils), and whole grains. The high fiber content of
many of these foods may help you to feel full with fewer calories.
4. Increase Your Physical Activity Most health experts recommend a combination
of a reduced-calorie diet and increased physical activity for weight loss.
Exercise does not have to be strenuous to be beneficial. And some studies
show that short sessions of exercise several times a day are just as effective
at burning calories and improving health as one long session. To lose weight
and to maintain a healthy weight after weight loss, many people need to
do more than 30 minutes of moderate to intensive physical activity daily.
Walking is an excellent form of physical activity that almost everyone can
do.
5. Summary Successful weight loss and healthy weight management depend
on sensible goals and expectations. If you set sensible goals for yourself,
chances are you'll be more likely to meet them and have a better chance
of keeping the weight off. A lifestyle based on healthy eating and regular
physical activity is the best way to lose weight permanently.
Some Dieting Basics
By John Williams I would like to share with you some dieting basics
that everyone should know. First of all know that there is no magic pill
that you can take that will make you lose weight. Although it would be nice,
you need to realize the truth of the matter is that most weight loss pills
are only a waste of your money, ineffective, and can actually be harmful
to your health.
Losing weight is going to be work, but if done properly it can be delicious
and fun - and once you start getting the results that you wanted, you'll
be hooked and love it! There are some pills out there that can boost your
metabolism, which can aid in weight loss, but if you don't do the big things
which are exercise and eating right, then you will still not lose weight.
One pound body of bodyweight is exactly 3500 calories. That means for you
to lose one pound of fat you need to have your body burn off 3500 calories
- and there are really only three ways to do this.
1. Reduce your caloric intake - by eating less than what your body needs
and thus creating a caloric deficit, you lose weight.
2. Increase the amount of cardiovascular exercise that you do - thus making
your body expend energy and burn calories.
3. Increase your body's metabolism by doing resistance training - weight-lifting
- causing your body to burn calories all day long to make muscle.
Most people think that running, or doing more cardiovascular exercise (number
2), is the best way to lose weight. This is not true. Unless you plan on
running around 20 miles a day, running is not a good way to lose weight.
In fact you can do hard cardiovascular exercise for an hour and only burn
around 300-500 calories - 1/7 of a pound. If you just eat at Subway for
lunch instead of McDonalds, you could easily eat up to 500-1000 less calories,
and you didn't even have to do any exercise - just eat lunch like you do
anyways!
Also consider that when you do weight-training, your body's metabolism
is boosted and your body will spend more calories building muscle for the
next 48 hours! So you can run for an hour and burn 500 calories, or you
can weight-train for an hour and have your body burn calories for the next
48 hours - probably 2-3 times the amount you burnt from running. Now don't
get me wrong, there are huge benefits to cardiovascular exercise - it is
great for your heart, lowers cholesterol, lowers your resting heart-rate,
improves your skin quality, good for all of the internal organs, releases
dopamine, and allows you to walk up the steps without running out of breath
(lung power!)! But when it comes to fat loss, aerobic exercise just isn't
that great. Planning out a proper eating plan combined with resistance training
is by far the best way to lose weight, and lose it fast.
There are some weight loss pills that can boost your metabolism but they
are just supplements to your weight loss program - not the weight loss program
itself. Losing weight isn't about getting a quick fix, it's about making
subtle lifestyle changes that will change the way you look and feel, for
the better.
So in conclusion I want to say that any ad's you see either in a magazine
or on TV that sound too good to be true, probably are. But fear not, weight
loss is easy when you have the right game plan and a little motivation.
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Learn how you can live a life of fitness at You Fitness , a great site about health, fitness, losing weight, and feeling good!
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What Are The Latest Trends In Natural Health Weight-Loss And Should I Follow Them?
By Emmanuel Aubrey The natural health trend is more likely to help
you lose weight than the commercial products we are bombarded with everyday,
telling us that we can lose weight a short time if only do this one thing
or only take this one drug.
To be honest, we all know that they are pure lies with little factual evidence
to support their extravagant claims; however, there is a new way to lose
the weight without taking a "fad" weight loss drug or trying an
unconventional diet.
This "new way" has actually been around for hundreds of years,
but the trend is just now reemerging as a response to how society reacts
to problems with a quick-fix, chemical solution.
Natural health is the best way to lose weight and feel good about yourself
at the same time. Let's face it: we all need to lose weight at some point
in our lives. We may look in the mirror one day and ask ourselves how we
will lose that extra weight that makes us a little less comfortable and
a little less healthy.
The answer is simple, straightforward, and easy to achieve: natural health
has become a trend not because it takes the same approach as a "fad,"
but for the opposite reason--it promises to cure our ailments and reduce
our weight if we are willing to stick to a healthy, long-term plan.
Natural health is not just about looking good while still feeling bad inside,
like some "fad" diets that help us lose weight, but clog our arteries;
natural health is there to help you look good on the outside while cleaning
your body up on the inside to make you feel 100% all over.
There are a million different diets out there that you can choose, but
after you experience the resurgent natural health trend, then there will
be no need to go back to quick-fix, commercial solutions. To make things
even better, you will not only see the results, but you will feel them,
too, as you become gradually more healthy.
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Emmanuel Aubrey |
The Ten Best Diet Foods In Existence
By Kirsten Hawkins What you eat and what you eat will have a big
effect on how quickly you take off pounds, and more importantly, how long
you keep those pounds off. There are certain foods that you really should
be eating on a regular basis, for lots of good, healthy reasons. They come
from all food categories, but every one of them has one thing in common:
they pack a lot of nutritional punch into their calories. Here's a list
of five diet foods that will help you stay healthy and lose weight.
1. Whole grain breads
If you've been paying attention, you know that evil carbs are the current
diet buster. If you just stay away from all carbs, some of the diets proclaim,
you'll lose weight no matter what else you eat. That's not only wrong, it's
downright dangerous for both your health and your diet. There's a reason
that the Bible refers to bread as 'the staff of life'.
Instead of cutting out carbs, you should be aiming to reduce them to a
healthy portion of your diet - which most doctors agree is about 50-60%
of your caloric intake. That means that if you're on a 1500 calorie a day
diet, you should be striving to get about 900 calories a day from grains,
fruits and vegetables. Whole grain breads pack a lot of nutritional value.
Replace your two slices of white toast with 1/2 a cup of oatmeal or whole
grain cereal, and for about the same number of calories, you'll be getting
three times the vitamins, amino acids and roughage that your body needs
to function. You'll feel full far longer, too - because you've given your
body something to work on that will take a while to digest.
2. Fish
Eat at least three servings of fish per week, say many major medical associations.
Fish is low in fat, as high in protein as red meat, and provides something
that most other proteins don't - omega 3 fatty acids. Omega 3 is one of
the main building blocks in your cells. If your body doesn't get enough
Omega 3, it will try to build cells from other fatty acids. The problem
is that those cells are not as flexible, and not quite the right shape.
Among the cells that aren't quite right are the ones in your brain that
help control impulses and tell your body what it needs. By providing enough
Omega 3 for your body to use, you'll be healing the damage done through
years of poor diet. And since fish, as a general rule, has fewer calories
than most meats, you'll be saving calories, too. Just remember that you're
REPLACING portions of meat with fish, not adding them to what you already
eat.
3. Spinach
At 13 calories and 2 grams of carbohydrate in 2 cups of chopped raw spinach,
this is one of the lowest cost sources of nutrition you can give your body.
Every serving gives you folic acid, manganese,beta-carotene, protein, lutein
(a potent anti-oxidant), magnesium, vitamin C and vitamin K. You can eat
it raw in salads, steamed as a side dish, or sautéed in a tiny bit
of oil for a different taste, and still get all the nutritional benefits.
4. Olive Oil
Your body does need a little fat to process vitamins and use them properly.
Olive oil is a mono-unsaturated fat that is the primary source of fat in
the so-called Mediterranean diet. It contains antioxidants, flavonoids,
beta-carotene and vitamin E, among other things. One tablespoon has a whopping
125 calories, but drizzled on a 13 calorie spinach salad with a little lemon
juice and some garlic, you still have a meal with less than 150 calories
- and a whole lot of healthy fuel for your body.
5. Pink Grapefruit
With only 40 calories in half a grapefruit, you're getting 45 mg of vitamin
C, lycopene, pectin, beta-carotene and potassium. It's versatile and tasty.
Eat it as is for breakfast, or toss it into a salad with spinach for an
extra punch to perk up the nutritional quality of your diet.
Most importantly, don't base your diet around any single ONE ingredient.
The best way to lose weight is to eat a healthy variety of foods to make
sure that you get all the essential nutrients that you need each day.
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Kirsten Hawkins is a nutrition and health expert from Nashville, TN. Visit http://www.popular-diets.com/ for more great nutrition, well-being, and vitamin tips as well as reviews and comments on popular diets.
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Why Most Overweight People Should Lose Weight Gradually.
By Chileshe Mwape People who are overweight or obese are more likely
to develop heart disease, stroke, high blood pressure, diabetes, gallbladder
disease, and joint pain caused by excess uric acid (gout). Excess weight
can also cause interrupted breathing during sleep and wearing away of the
joints (osteoarthritis). Carrying extra weight means carrying an extra risk
for certain types of cancer, including endometrial, breast, prostate, and
colon cancer.
What is Obesity?
Obesity means an excessively high proportion of body fat. Overweight refers
to an excess of body weight, but not necessarily body fat. Health professionals
use a measurement called body mass index (BMI) to classify an adult's weight
as healthy, overweight, or obese. BMI describes body weight relative to
height and is correlated with total body fat content in most adults. Generally,
the higher your BMI, the higher your health risk, and the risk increases
even further if your waist size is greater than 40 inches for men or 35
inches for women.
Losing Weight
Most overweight people should lose weight gradually. Sometimes, people
with serious health problems associated with obesity may have legitimate
reasons for losing weight rapidly. If so, a physician's supervision is required.
Experts recommend that people who are overweight or obese should concentrate
on engaging in regular physical activity and maintaining healthy eating
habits.
See your doctor for advice about your overall health risk and the weight
loss options that are best for you. Together, decide whether you should
go on a moderate diet or whether other options might be appropriate. Check
with your doctor and make sure that your health status allows lowering your
caloric intake and increasing your physical activity.
Successful weight loss and healthy weight management depend on sensible
goals and expectations. Doctors, dieticians, and other experts agree that
the best way to lose weight is to eat fewer calories and increase your physical
activity. Follow a calorie-reduced balanced diet that provides for 1-2 pounds
of weight loss a week. Be sure to include at least five servings a day of
fruits and vegetables, along with whole grains, lean meat and low fat dairy
products. Make time in your day for some form of physical activity. Walking
is an excellent form of physical activity that almost everyone can do. In
addition to helping to control weight, physical activity decreases the risk
of dying from coronary heart disease and reduces the risk of developing
diabetes, hypertension, and certain cancers.
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