Low-Carb Diets and Diabetic Issues

In a low-carb diet plan, the carbohydrate consumption is restricted to between 5 to 10 percent, such that healthy protein and also fats (Like Coconut Oil) take precedence in one's eating practices, to be able to remain satisfied also stay clear of food cravings. It remains in keeping that sensation of fullness that people have the ability to prevent the desire for sugary foods, as well as this is a good factor for diabetics to take on a diet plan that is reduced in carbs to manage their problem. Following this type of diet plan protects against extreme usage of carbs, which causes greater degrees of blood sugar level.

Diabetic issues is a problem where the physical body is not able to effectively absorb carbohydrate as well as sugar. For a diet plan to operate in support of a diabetic, it needs to be reduced in fat, rich in fiber, as well as had with minerals, vitamins, phytochemicals, and also anti-oxidants. Keeping to the sort of food with reduced glycemic index is likewise crucial. Foods that are allowed in low-carb diet plans are meat, chicken, eggs, cheese, fish, as well as some chosen veggies.

Although some resources claim that to remove carbs entirely is not suggested for diabetics, as carbs in the diet plan are important, due to the fact that they act as the primary source of power as well as nutrients within our physical bodies. In a diabetic's diet plan, carbs in too high quantities could be opposed, yet authorities suggest an everyday dose of not less than 130 grams. On the other hand, researches have actually revealed that the low-carb diet plan induced no unfavorable results on the levels of insulin, sugar, blood stress or cholesterol. It is additionally rewarding to keep in mind that people could change a diet plan saying his/her certain demands. Here, prior to adhering to any type of diet plan, make certain to get in touch with your doctor making certain you will certainly be getting all the best nutrients that will certainly aid you to manage your problem. Doing this will certainly help aid you to identify parts of the program that you maybe change for a better eating habit.

The impacts of restricting the quantity of carbs in your diet plan are shown as loss of weight as a result of a lower calorie consumption, or the effective upkeep of your optimal weight. Keep in mind that with weight-loss, the physical body's blood glucose as well as insulin degrees normally boost. Also merely a 10 percent weight-loss is a significant renovation in the direction of remaining in far better control of diabetic issues.

When weight loss is your objective and getting into much better health and wellness makes your problem much more acceptable, after that a very carefully prepared diet plan is ideal coupled with a workout plan that is very easy s to comply with. Daily walks as well as a number of load repetitions with barbells excel low-impact workouts you could start. Normal a workout does not just assist battle with diabetic issues; it likewise adds a feeling of wellness that helps you keep the best perspective to living a much healthier life permanently.

The benefits of Coconut oil... Coconut oil is basically a free fatty acid. It is a medium length compound. What that means is it is used by the body a fuel and not stored as fat in the tissues. 1 Tbs (tablespoon) of coconut oil contains 120 calories. That's as much as 8 tsp (teaspoons) of sugar. The difference is that the sugar is stored as fat. If you are looking for a good oil for cooking or baking or weight loss. Look no further than Coconut Oil. If you want to weigh 125 pounds. You need to maintain 1875 calories a day. Any more you gain weight. Any Less you lose weight. When using coconut oil DO NOT count the calories into your daily intake. They are FREE calories. Long length fatty acids like olive oil, corn oil and even lard is much harder for the body to digest. The calories that are not burned by the body is stored as fat.


Not all carbs and fat are created equal. In the case of Coconut oil you get the best of both worlds. Yes it is a fatty acid. Yes it does contain 120 calories per Tbs. But being a medium length fatty acid your body uses it as a fuel for energy not stored as fat like most fats. For more information about Low Carb Diets, Coconut Oil, Atkins Diet and much more. Please visit me at Http://allenbell.info I offer a lot of detailed videos and other articles on the subject.

Article Source: http://EzineArticles.com/expert/Allen_J_Bell/554356

Weight Loss Supplements You Can Trust

Often losing weight is much easier said than done. Whether it is a lack of willpower or just being too busy in day to day life it something that can be much harder to incorporate and think about every day. Anyone who has struggled with weight loss will know that finding the right kind of supplement is a daunting task. Unfortunately the market has become home to many products that are either not effective as a weight loss supplement or just cannot be trusted as a weight loss supplement.

With so many products out there how is it possible to tell which will work and which won't? How can you tell the genuine products from the never ending list of products that make false claims? The issue is that when you desperate to lose weight you will often be prepared to try anything to make it happen. One of the big problems with some weight loss supplements is that they do not state the full ingredients of the supplement, how in that case do you know what you are putting into your body? There is no way of knowing how your body will react to it without trying it and this not only costly but also potentially dangerous and in many cases you will find yourself not losing weight at all.

Many weight loss supplements contain stimulants that can make your heart race and for some people this can be very dangerous. It can lead to anxiety for some. There are supplements out there that will cause upset stomachs and even worse. Fortunately many of these harmful weight loss supplements have now been outlawed however no matter what you can always be sure that there will be companies out there willing to exploit consumers by happily selling them weight loss supplements that could be detrimental to their health. Of course not every consumer will experience problems with these supplements, for some the product may in work well for them but is it really worth the risk when it comes to your health?

Take the fat burner Capsiplex as an example of a long standing and effective dietary supplement. Capsiplex is a fat burner that hit the market in 2010, it has grown to become a massive success story. It has been featured in the media (newspapers, magazine articles). There are celebrities who swear by the use of Capsiplex to maintain their figures which for many of them is very important in the industry they are in.

Capsiplex is a very unique weight loss supplement that contains Capsicum extract (Red Pepper) but due to the unbearable heat it is not well tolerated by many people. It had never been used successfully in a weight loss supplement until Capsiplex came along. The manufacturers of Capsiplex cleverly designed an outer layer on the supplement so that Capsiplex could be taken comfortably and more importantly with no stomach irritation so it would be properly absorbed into the bloodstream. Capsiplex is one of the few weight loss supplements that require you to make minimal changes to your lifestyle, you just need to make Capsiplex a part of your everyday life.


Please visit our site for useful guidance and information on losing weight fast as well as overviews of the safest and most effective weight loss supplements on the market

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9 Ways To Lose Fat And Get Shredded!

It doesn't matter if it's Summer or Winter where you live, these 9 tips will help you burn fat off in no time. Don't wait any longer, as there is no better time to take action than now. Kick start your weight loss plans and start burning off that body fat today.

Try these fat loss tips to jump start your weight loss into action and look your best in the shortest time possible.

1. WEIGHT LOSS SUCCESS

If you want to succeed with your weight loss efforts then the first place you have to look at is your diet. Most people think they eat a healthy diet, but if you're not reaching your weight loss goals, then you can be sure that there are some extra calories that are sneaking themselves in to your daily diet.

If you seriously want to turn on your body's fat burning furnace and torch those extra calories, then you need to pay close attention to the details of your diet. It is not hard for calories to add up and many people often don't realize that they may be drinking their calories not just eating them.

To optimize weight loss, try eating more frequent, smaller portioned meals and make sure those meals are healthy with adequate protein to help keep you fuller for longer. Paying attention to your diet is one of the most effective way to be successful with long term weight loss goals.

2. BANISH SUGAR

When it comes to weight loss, sugar can really destroy your fat burning potential. Now when I mention sugar, I am not talking about fruit. Fruit is healthy and should be included in a healthy diet. However eliminating processed sugars as much as possible is a must if you want to achieve your fat loss goals.

Processed sugars and carbohydrates will only hamper your weight loss efforts. Yes you need carbs, but get them from vegetables as this is far more healthy and will help to keep your blood sugar levels stabilized. This will then turn stored body fat into energy instead of it using sugar. So keep your processed sugars and carbs to your cheat day. But don't go overboard as you don't want your cheat day to destroy your weight loss success.

3. FREE WEIGHTS FOCUS

Many people wanting to lose weight will go and jump on the treadmill to burn calories but I'm telling you it's time to reconsider. When it comes to losing weight, most people overlook the resistance or weight training and only go for cardio. Trust me on this one... don't skip the weights. Yes cardio does have its place when it comes to burning fat or even maintaining your weight. However, it can be extremely boring. And with each hour that passes on the treadmill it can also cause your muscles to waste away.

If you want to burn calories around the clock then you need a faster resting metabolism, and more muscle on your body will achieve this. Resistance training will have your body burning plenty of calories post workout, where steady state cardio just won't. So don't just do cardio, focusing of free weights will increase metabolism and your fat burning potential.

4. INTENSITY

As previously mentioned, steady state cardio definitely has its place, but if you want quicker results then you can't beat a high intensity workout. Also know as high intensity interval training (HIIT), it's been shown that shorter periods of high intensity exercise is far more effective for weight loss than steady state cardio, especially if you want quicker results.

So give the treadmill a miss for a while and learn how to swing a kettlebell or try high intensity skipping intervals. One of the most effective ways to increase fat loss is by implementing high intensity interval training into your new workout routine.

5. REST PERIODS

Generally people focus on what exercise they'll be doing as well as the amount of reps and sets, but few focus on the time they take when resting in-between exercises. However this is really important. Limiting your rest periods is a great way to burn fat burn more quickly.

You should know exactly how much rest time you'll be having in between sets - if you don't you'll get side tracked talking to someone or staring into space. Then what happens is that your body has begun cooling down.

You should always have rest periods but you should actually be timing your rest periods. Depending what you are doing, I always aim to keep those rest periods short, such as 30 seconds. By keeping your rest periods short, you're keeping your heart rate up and the intensity higher. This increases your post workout calorie burn.

6. SLEEP

When people are trying to lose weight they usually focus on diet and exercise. However there is one thing that can really wreak havoc with our fat burning efforts, and that is sleep. Many people underestimate the importance of sleep. Most people don't realize just how much a lack of sleep can negatively impact your weight loss goals.

If your diet and exercise routine are spot on and you still aren't seeing results then you might want to check your sleeping habits. Yes, you want to aim for 7-9 hours each night but it's not just about the length of sleep you get, it's also about the quality.

Late night meals as well as fluids can keep you from having a good night sleep. Also watching TV as well as using mobile devices at night also plays havoc with your sleep. What happens is the light stimulates brain activity as well as interferes with the release of the hormone melatonin, which is important for sleep.

Try some of these ideas to help promote a deeper sleep. Having a hot bath before bedtime, turning off your mobile devices and TV at least an hour or two prior to sleep and making sure the temperature in your room is not too hot.

7. MIX UP YOUR WORKOUT ROUTINE

One of the most common complaints I hear regarding fat loss is people saying they are not seeing results. If you're already doing what we have covered then it could come down to your exercise routine. Most people do the same old workout, day in, day out with not much change. The body adapts to things very quickly. It does with your exercise routine as well as your diet.

So don't be shy, mix up your workout routine often. As the body adapts quickly, you need to shock your body with new challenges. My advice would be to change your program every four weeks. Or you could have two different programs and alternate them each week for around 8 weeks, and then change them. As previously stated, don't spend all your time on the treadmill. Ever wondered why you don't get sore from your workouts? It's because your body is used to the same old workload.

Try a new resistance training program or a high intensity interval training program with kettlebells or some boxing circuits. Get into the free weights instead of using machines. Or you could mix and match any of these into your own circuit. If you've been doing the same old workout for some time then you'll certainly see the difference when you mix up your exercise routine.

8. HYDRATION

Most people don't realise but it's been said that the majority of people are in a state of dehydration. When people want to lose weight, they focus mostly on what they are or will be eating (which is important), but if you consider that every organ in your body needs water (yes water not an energy drink) to function, it's quite surprising that people skip this step.

If you think about it, hydration helps to curb hunger and has also been shown to boost metabolism. Which is what you want when trying to lose weight.

Not only that, but you'll sleep better, you'll have more energy and endurance, and you'll have clearer skin and eyes. You body will function better and that is important especially when trying to burn fat.

Tip: always have a bottle of water on you and make sure you drink it throughout the day.

9. HAVE PATIENCE

This one is important, because if you are following a healthy eating and training plan then stick to the program. It's those who have patience and stick to the program that are the ones that achieve and succeed in their weight loss goals. Remember, you didn't wake up one morning and you'd gained 30 pounds of fat. It happened over time. And the same with weight loss, it's consistency in both diet and exercise which will get you there.

Have a positive attitude and focus on achieving your weight loss goals. See it in your mind as you've already achieve the goal weight you set out to achieve. Remember that everything starts with a thought. So if your thoughts are negative then that's what you'll get. If your thoughts are positive then that is what you'll get.

Implementing the simple tips listed here will help you a long way to achieve your weight loss goals.

So get to it, and burn the fat!

All the best,

Paul

Copyright © 2015. All rights reserved.


Stop making any more mistakes to hamper your weight loss goals! Lose that fat and get the body you want right here... http://globalhealthrenegade.com/

If you know of anyone else who needs help with losing weight or to get their health back on track, please share this article with them.

Paul Scicluna:
No. 1 International Best Selling Author, and Health, Fitness and Weight Loss Expert

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Easy Weight Loss With Just Your Mind

The secret to easy weight loss comes form your mind, not from a diet. Diet plans are a way to focus your mind. As you know, it is human nature to seek pleasure and avoid pain. Your subconscious mind is conditioned and programmed that way and that is why it is so easy to fail at losing weight using traditional methods.

You have to give up treats you love, starve yourself, change your eating habits, monitor everything you eat and more, all in the name of pleasure. But your subconscious mind knows that as pain and will stop you from hurting yourself. You end up feeling like a helpless victim with no willpower.

The simple solution is to capitalize on your natural tendency to seek pleasure by reversing the process. If you are like most people, the reason you want to lose weight is to look and feel better than you currently do. So you are saying, "If I lose weight, I will feel good." If you reverse that to, "If I feel good, I will lose weight," you change your focus to the pleasure of feeling good and away from the pain of dieting.

A little mental trickery will manifest your desired weight, quickly and easily. And you will feel good every step of the way!

How does feeling good make you lose weight? Because you're not doing something you despise like dieting. You are doing something you enjoy like feeling good. When you feel good, you will do the right thing and eat in moderation, and you'll develop willpower to avoid those extra snacks you crave. Remember that what you really crave is the good feeling you get from eating and not the snacks themselves. You won't be depriving yourself of the joy you get from eating if you already have joy. In addition to feeling good, you are going to gain a lot of energy. What happens when you have a lot of energy? You become very active. When you're active, you burn calories and lose weight.

Your metabolism and your weight is directly related to your vibrational energy. The higher your vibration, the more active you become internally, and burn more calories. When you are purposely trying to raise your vibration, you must purposely think about the things that will give rise to happy feelings. Happy feelings are stress-free feelings. Peace and love should be at the top of your list. Here's some examples, "It is stress-free and peaceful in the current moment, I love my family so much, I love getting more energy just by thinking, I love the new me, this is the easiest way to lose weight ever, I feel energized alert and focused, I feel peaceful and relaxed."

Take charge of how you want to feel and don't be a victim of circumstances. When you constantly tell yourself "It is so hard to lose weight," "I'm fat and no matter how hard I try, there's nothing I can do about it," "Other people can eat anything they want and not gain weight, and I just have to look at food and I gain 10 pounds," "Dieting is pure torture," "I love food but food hates me," "I just have to accept that this is the way I am and if people don't like it, oh well," "I guess I have the fat genes in me," and on and on, you reinforce your position as a helpless victim.

Whatever you believe is true, is true. It may not be true for other people, but that's okay. It's all about you when it comes to feeling good, being happy, and obtaining your ideal weight. If you create some empowering subconscious beliefs, you'll shed pounds like magic, effortlessly. You can say, "I lose weight easily now," or "By being happy, I lose weight." It just has to be believable and give you a happy feeling when you say it.

Use the power of visualization, by seeing yourself the way you want to look in the future, as if it is right here and now. You can have imaginary conversations with friends and relatives, saying things like, "I can't believe how much weight I lost with my new happiness plan," or "I was skeptical at first but then started losing weight just because of my subconscious belief that losing weight is easy now."

You can create a picture album that acts like a vision board only better. A typical vision board contains all the things you want in the future. You can have one that's better by including what you currently already have. As you know, ultimately, it's really not the actual thing that you want, it's the good feeling you're going to get by having it. The best way to attract it into your life is by generating the good feeling as if you already have what you desire. That can sometimes be a bit challenging to get the feeling before you have it. But if you have your future desire included with what you already have, you'll be able to look at all the pics with the same good feeling.

Keep your album to about ten pics. The last pic should be of you, the way you want to look after losing weight. There are a number of apps that you can get to make a picture of you look thinner. Or you can get a picture of a thin person's silhouette to pretend is you. You can be holding a sign that shows your weight goal, or perhaps, "I did it!" Right before you go to sleep, look at your album, as well as anytime you're feeling low throughout the day. As you look at each pic, say, "I love _____." By the time you get to the last pic of your future desire, you will have generated a happy feeling. Be sure to refer to your future desire as if you already have it now.

You have the power to be, to do, or to have anything you desire. All physical manifestations start in your mind. Where you are currently at in your life is the result of what was previously in your mind. Where you will be in the future will be the result of what you are thinking now. Food for thought.


Kurt Arrow is the author of the Kindle digital book titled, "The Easy Weigh Down." It is loaded with simple techniques that will completely eradicate stress, bring you back to your natural state of unconditional happiness and supercharge you with energy! Order your copy today on amazon.com at http://www.amazon.com/Easy-Weigh-Down-Kurt-Arrow-ebook/dp/B0156U51CU/ref=sr_1_1?ie=UTF8&qid=1441983070&sr=8-1&keywords=the+easy+weigh+down

Article Source: http://EzineArticles.com/expert/Kurt_Arrow/1110229

Losing The Weight After Child Birth: A Myth or Not?

A Little Peek into A friend's Diary.

... October 7, 2010 (about 13 months after Sally's birth).
I woke up this morning feeling a little bit bloated after yesterday's party, brushed my teeth after rushing through a prayer and then headed for the bath. Before stepping into the bath, I checked my weight with the bath scales and it read 229 pounds. I really should do something about this. Will talk to Megan later today about my weight and what to do.

... November 10, 2010 (after a month of 'fruit alone' diet)
Checked my weight again today: 228 pounds!

... January 2nd, 2011 (after a 'one meal a day' diet plan)
Checked my weight today: 215 pounds. Finally some progress! I will treat myself a little bit today to celebrate this success, even though small.

... March 13th 2011.
Checked my weight today: 220 pounds. My goodness! What is going on? I really should do something about this.

The above was 4 years ago.

I am sure a lot of women can relate to this; especially those that gave birth over a year ago. Your weight may not be as high as my friend's but it is still up there and you are wondering if it is even possible to lose weight remarkably after child birth or to lose that stomach fat, for that matter. In the bid to help ourselves, we go into all kinds of programs to lose weight, but after wards we find out that we gain the weight back in a couple of days to weeks. Some women still struggle to lose weight gained for pregnancies that occurred 5 or more years ago. Some have altogether given up on losing weight completely after having tried 'heaven and earth' to lose weight after childbirth. My friend, who has the above diary, asked me one day,''Peo, is it even possible to successfully achieve this?'' Before I answer that question, let us take a look at the cause of weight gain during pregnancy in hope that it would help us understand why it is so difficult to lose it afterwards.

Pregnancy

During pregnancy, women develop all sorts of cravings. It could be for any kind of food at any time of the day. In addition, because the baby also needs food for growth and development, the mother eats way more than what she normally eats. Some women actually try to watch their weight but after one or two episodes of impending hypoglycemia (low blood sugar), they decide to start eating more so as not to lose the baby. So, women generally take in a lot of food during this period, thinking that ''I'll get rid of the weight as soon as I drop this baby''. Also, during pregnancy, the hormone responsible for maintaining the pregnancy till term, progesterone, enhances water absorption which further adds to weight gain. Other hormones as well, increase fat deposition during pregnancy. This is just to say a little on the physiology of pregnancy as it relates to weight gain.

Afterwards

After the baby is born, the very first thing on your mind wouldn't be to lose weight; you can count on that. It would be to sleep! You would hardly have enough rest at night because you have to wake up almost every hour and a half to feed the baby (either with breast milk or formula). This could go on for about six months. At the back of our minds, however, we still have the intention to lose the weight. For those women who breast feed their babies exclusively, it is a bit worse because they have to eat and drink sufficiently if they want to give quality and good quantity of milk to their babies. 'You can't give what you don't have' and 'garbage in, garbage out.' Don't get me wrong and think I am against exclusive breast feeding because I am not. I am an advocate of exclusive breast feeding in the first six months of life and I know its importance. Exclusive breast feeding in the first six months of life is the best for the baby because it reduces certain health risks to the barest minimum. However, to continuously have sufficient and quality milk to give your baby for six months, you need to eat well and drink sufficiently. This could, of course, add to your weight gain unfortunately.

A Myth or Not?

The answer to that question is ''It is not a myth. You can actually lose the weight.'' I am sure you are happy to hear this. So what is the key or secret? The 'key' consists of two words: Balance and Optimization. Let's start with Balance. Most women, in the bid to lose weight, enter into really extreme and potentially harmful weight loss plans, such as 'one meal a day diet (like my friend whose diary we peeked at above), 'no carbs' diet, 'only fruits diet,' excessively vigorous exercise. Eating a meal a day would mean you would be hungry for most of the day. Also, you need energy which you get from carbohydrate. So a total 'no carbohydrate' diet is not wise to embark upon. Excessively vigorous exercise can break down your muscle cells which then release certain substances that can shut down your kidneys acutely (this is in extreme cases). The key to this is a healthy balance of both diet and exercise. You can start like this: eat 3 healthy meals (no excess salt like in junk food, no processed foods) of small/moderate quantity a day and exercise 5 times a week (an hour and a half per session) not vigorously. You would be surprised at how much weight you would lose. If at any time of the day, you feel like eating something in between your meals, you can snack on an apple. It is low in calories and has fiber in its skin which is healthy for you and doesn't cause weight gain. If however, you want to lose more weight (especially belly fat) and maintain your weight loss, you need to optimize your body.

Optimization means to create an environment in your body that would allow your naturally occurring fat lowering hormone which is already present in your body, to work. In other words, putting your body in the position that would allow the naturally occurring fat reducing hormone to take effect. This hormone is called leptin and the great part is that women have twice the amount of leptin that men have. Leptin is produced by your fat cells and it is the hormone that also lowers your appetite. It is the basis of optimization. Few weight loss program developers have grasped this truth and used it to put together weight loss programs that if you follow, you would not only lose weight remarkably, you would also maintain the weight loss.

I wish you good luck in your all your endeavors.


If you would like to lose weight remarkably and maintain your weight loss using the Optimization Method, visit this website: http://bodyfatpercentagecalculator.weebly.com

Article Source: http://EzineArticles.com/expert/Peo_Olu/2178577

Easy Weight Loss The Bespoke Way

Be careful of whose advice you take if you want to lose weight. A work colleague explains that you need to sack the carbs. Your neighbour is adamant that you should not eat in the evening. Another friend telephones you and explains that one meal per day is the only way to lose weight.

The problem is there is so much advice out there, who is right?

Whose advice should you follow?

Can you really lose a shed load of weight in the next 30 days?

If you want to lose weight and not pile it back on then you are in for a treat. This is weight loss the easy way, without starving yourself. You need to know how many calories are allowed in your diet and then work out a suitable exercise plan that will burn the calories off and then some more. Burning into your excess calories is the key.

Although diets are all about reducing calories and eating smaller portions, you need to try and stop the hunger feeling. The pangs, the feeling that you just can't go on. Allow yourself to get into this state and you will soon be back to your old ways snacking on anything and everything that is available. That is why I believe that you are best to enjoy 5 smaller portioned meals balanced out over the course of a day if possible. You will still be only eating the same amount of food as three meals but, you would have less time to think of the foods that you have given up in between meals. A top tip is to drink a lot of water before during and after your meals. Always keep an apple at hand. You may be surprised at how filling an apple and a glass of water can be. An apple could well save your diet.

No one diet suits all. You need to plan a bespoke diet that suits your age, your body type, your gender and your physical activity level. A bit of research will go a long way. You will find out how many calories you are allowed and use this information to build a diet that fully fits your requirements. All of this data is available online and for free. All it takes is a little research and a lot of common sense. You will be able to work out how many servings of fruits, vegetables, low fat dairy products and other protein rich foods that you are allowed each and every day. Try to keep your diet as varied as possible food wise and colour wise.

Cut down on the salt. Sorry I know that many people find that adding salt to a meal adds flavour but it has been proven that it is bad for your health plus it makes you both hungry and thirsty. Find out how much salt you are allowed daily and stick to it. Otherwise you may find that it is also bloating you up.

Cut out the pop, be it juice or fizzy. They nearly all contain sugars and other fattening additives. Check the labels if you just have to have one.

Always sit down to eat and make sure that all foods other than the food on your plate is well out of eyesight. There is no need to punish yourself.

Tracking what you have consumed, your moods and how you feel during and after meals will help you to analyse what foods are best for you and which may be causing problems. This will further allow you to fine tune your bespoke diet.

A low calorie soup before your main meal will help you to consume less. You will feel more contented and will find that eating two meals instead of one is more appealing and less like a typical starve yourself to death diet.

Take your time when eating. Taste your food and relish it. Your body needs time to react to your meal. The slower you eat the more contented you will feel with your meal. If you have rushed your food all through your life you will find that this takes practice. Eating fast keeps you feeling hungry and wanting more.

Do not eat your evening meal too late. Eating late will pile the weight on! Hogwash! Utter nonsense, but beware there is a truth in it. Eat late by all means but make sure that you do not go to bed for a couple of hours as your body needs to fully digest the food first. This leads me to my next point, sleep. It is important that you get 8 hours of quality sleep. Rest is good for you and helps in your well being and weight loss. So although you can eat late you still have to factor in a two hour gap and 8 hours sleep so an average working person will need to have consumed their evening meal by 21.00 (9.00pm), stay up till 23.00 (11.00pm) then sleep till 07.00 (7.00am) or similar. But, beware too much sleep is just as bad.

If you are like most people and lead a busy life your best option with your diet is to prepare as much of your weekly diet as you can on your day off and then cut it up, cling film it etc and then place it in the fridge and freezer accordingly. This way most if not all of the preparation work has been done for the rest of the week.

Adopt a positive attitude and tell yourself you can, you will. Think positive and treat yourself to a new set of clothes as you lose weight and reach your first goal. New clothes will help you to feel good about yourself and will help you to successfully reach your next goal.

Make sure that breakfast is your main meal. Studies show that the majority of slim people enjoy their breakfast. Your breakfast should be the biggest meal of the day. It is breakfast that is not only your first meal of the day after 8 hours of sleep but will keep you from feeling hungry through the day. If you skip breakfast, make sure that you try this and you will soon be feeling the benefits in more ways than one.

As well as following your diet, you will need a good exercise plan that will help you burn those calories off but do not make the two classic mistakes

1. Although exercise is good for you do not think that you can eat more as you have burnt more than enough calories. Too many people believe that exercising burns off a boat load of calories, sadly this is not the case. Stick with your calorie allowance. Do not cheat yourself.

2. Do not create an excessive workout plan. Unless you are already into these type of exercise routines. Slowly work your way into a nice average workout plan that is neither too easy nor too hard. Apply a little moderation and devise an exercise plan that you will stick to. Too hard and you will soon give up.


I hope that this article has given you food for thought and will help you to plan a successful diet for yourself. One that not only works but will also help you to feel good about yourself. If you have enjoyed reading this article I invite you to visit my blog which is packed full of more quality dieting tips and updated regularly http://www.dietnslim.com

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6 Fit Tips For A Healthy Week

Are you trying to reach your weight loss goal but are having trouble getting in the groove? Or maybe you're stalled with weight loss or a sport specific goal and you haven't been able to quite reach what you're working toward? Being prepared is half the battle to reaching your goals. If you want to remain healthy throughout the week, stick to your weight loss plan, adhere to your nutrition regimen for sports or energy, you must have a plan. Here are a six tips to get you started:

1. Plan Meals - Map out your plan for the week. What will you be eating for meals and snacks? Stick to tastes and food combinations that you actually like! Don't plan an entire week's worth of foods that are healthy but don't taste good to you. Find recipes and meal inspiration if you need to. Draw up a rough menu for the entire week. This way you have an actual plan to follow. You can be flexible with this menu though. If you'd like to have Tuesday's dinner on Thursday instead, allow yourself that freedom. The most important key here is that you have some sort of plan and the food to back that up.

2. Grocery Shop - Make your list. Once you've figured out what it is that you're going to be eating for the week, list all of the food and ingredients that you need to purchase. Quality is important! Try to stick to fresh, whole foods that are GMO free and/or organic if possible. Make sure your menu has a good variety of colors, fruits + veggies, health fats, healthy carbs + protein. You can adjust as you go in the store if need be.

3. Prepare Grab + Go Foods - Always have easy food on hand to grab for snacks (cooked protein, nuts, cut veggies, cut fruit, cooked rice, quinoa, etc) as well as if you're in a pinch for a meal. This way, you can quickly throw something together without much thought and you're less likely to eat something unhealthy if you have the good stuff at your finger tips.

4. Plan Your Workouts - If you're a workout-a-holic, you probably won't need this step. If you're someone that always has a hard time getting your workouts in, then you absolutely need this step. Schedule your workouts just like you would schedule any other appointment in your da - no excuses. Moving your body every single day is important for strength, cardiovascular conditioning, balance and more!

5. Plan Your Stress Reduction For the Week - How do you relieve stress? Do you like massage, mediation, yoga, watching the waves at the beach, enjoying quiet in an open field or prefer reading a book? Whatever you like to do to relieve stress is your go to for relaxation. Make sure you get some quiet time at least 3 times per week. This type of relaxation is important regardless of the amount of time and could be 5 minutes or 55 minutes depending on what your schedule allows.

6. Plan Your CHEAT MEAL! - Yes, you need to PLAN YOUR CHEAT MEAL! You have something to look forward to at the end of the week. The goal is moderation, not deprivation so make sure you work in one or two meals that satisfy you outside of the healthy norm if you prefer.

Remember, achieving a healthy and balanced lifestyle is the goal. Creating healthy habits are key to living a healthy, stress free lifestyle. Try these tips to get you on track to living your healthy lifestyle.


Margot Rutigliano is a freelance writer as well as the owner of Vita Vie Retreat. She has been a fitness trainer, wellness coach and healthy living adviser since 1999. Vita Vie Retreat is a fitness vacation offering healthy lifestyle transformation programs for men and women of all ages and fitness levels. For more information or to contact Ms. Rutigliano, please visit http://www.bvretreat.com.

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