With the 2009 just around the corner there is no better time than now to plan to get in shape for the New Year! It is time to become your sleekest, healthiest (sexiest), happiest self in only one month – no crash diet needed. It is time, once and for all to make over your eating habits AND your body.

Week 1

Eat more, that is energizing your body with healthy, satisfying and invigorating foods.

Week 2

Cut the useless junk foods which merely weigh you down and fill you with empty calories.

Week 3

Resize servings by making simple adjustments creating huge body benefits.

Week 4

Think thinner by maintaining your incredible results effortlessly with a new attitude.

Week 1

Day 1

Break the fast with a hearty Breakfast

Treat yourself as you should by feasting on a healthy breakfast fit for a queen or king. There is a reason Doctor’s say that breakfast is the most important meal of the day. Breakfast is needed by the body in order to get energy and perform well. Be it babies, young children, adults or old people, everyone needs breakfast to start the day on a healthy note.

You may say you can function just fine until the lunch hour when skipping breakfast, but this can take a toll on you in the long run. Because until the lunch hour roles on by, you are filling yourself with the likes of coffee, tea, or an easy-grab donut to give you energy leaving your body packed with wasteful calories.

Today by filling yourself up in the morning with a combination of protein, carbohydrates and fat you will feel full for hours, and have a noticeably more productive day.

Try: Whole grain waffle with a drizzle of honey, peanut butter or yogurt with a side dish of fruits and juice.

Day 2

Swap Smart

Try swapping foods with equal filling levels, for instance, switch beefier dishes with ones filled with sautéed mushrooms. You should also consider using broccoli, carrots or other delicious vegetables of your choice. See the difference it makes today by swapping high calorie, hard to digest animal protein with high in nutrients veggies in your pasta or sandwiches. It’s worth the switch!

Day 3

Keep It Real… real food that is

Many New Year resolutions battles are started by filling the fridge with a lighter version of what is already being eaten. Diet food, like non-fat this or that will more than likely leave you feeling unsatisfied both physically and mentally. It is near impossible to stick to a plan which leaves you the lose-lose field. And worse, it has the tendency to leave you consuming twice as much as you normally would since you are somehow convinced you are ingesting half the calories.

Instead be MINDFUL of what you are eating and intake a sane serving of the real food. For instance, if it is dark chocolate you are craving, then go ahead and have some… some meaning about an ounce, or a scoop of ice cream. Learning to be mindful of your eating habits is key to long term success in reaching your bodies’ ideal weight.

Day 4

Are you Game?

In order to win any game, it is important to play the game right. Your path to weight loss will require some strategic planning. It is always best to stay one step ahead, in other words thinking ahead helps you avoid desperate situations like attacking a vending machine due to starvation. Today, take time to plot out your meals and in-between snacks for the next few days. You will be surprised at how little effort and energy it takes to be MINDFUL of what you allow into your system.

At the end of each day, take time to compare what you ate to the thought out meal plan and celebrate your success and work out any trip-ups you had along the way.

Day 5

Befriend Fiber

Today you must make a list of high fiber foods you love and keep a supply of them handy. It is crucial to remember that foods which are rich in fiber are vital weight loss tools because they’re so filling. So after eating these high fiber foods you will feel full, this will keep you from overeating.

My favorites include: Boiled edamamae, apples, strawberries, cold cereal, brazil nuts, etc.

Day 6

Move that Body!

We know that exercise burns calories, but today make it more about fueling your resolve. This year it is about sticking to the plan. Move your body to boost your self-confidence and improve your mood. We want to stick to the eating plan we have worked hard to follow so start building up sweat… For those of you that are too-busy-to-workout, there is a simple everyday solution to your dilemma. Next time you are driving circles like a vulture in a parking structure hoping to snag the closet spot to the store, why not park at the furthest end of the lot and take a brisk walk. Again, you are saving yourself time, keeping yourself from feeling frustrated, AND you get to burn extra calories while crossing of a task on your to-do list. A win-win!

Day 7

Snack Squirrel

We can learn a thing or two from our cute furry friend the squirrel. Those little critters like to stash away snacks in order to keep from feeling hungry in between meals. Today we should start a habit of stashing two 150-calorie snacks (ideally rich in fiber) a day so it is easier to reach for something healthy. This way we avoid overeating anything that is readily available to us.

A favorite: String cheese, apples with a little peanut butter, or ½ cup of berries

Now put these steps and tips into action and please share with readers your success through either comment posts or pictures. Good luck.

A product I have purchased to give a review on is FatLoss4idiots which has rich content and gives the user important information and vital tools.  The “online diet generator” is a very important tool and I recommend this product to my readers it can be found by clicking below.

-MedicineNewsOnline.com

ShareThis

Artificial sweeteners often used in low-calorie drinks can increase the weight. The sweeteners used in these drinks trick the body into thinking it’s about to get a huge surge of calories- and when it doesn’t, we get hungry and overeat. It’s healthier to stick to plain water and for the taste, the urge can be satisfied by mixing fresh fruit juice with sparkling water, gradually increasing the amount of water used each time. Also, a squeeze of lemon juice can be added which boosts the digestion.

Breakfast bars

Low-fat cereals look tempting with their low calorie promises but it’s always better to avoid them. Many are packed with artificial sweeteners and sugar which give an instant hit of energy and then crash the blood sugar levels leaving the body tired and hungry. If it’s a nutty, crunchy snack you are after, have a small handful of nuts. Nut eaters consume less overall because nuts are packed with protein and keep you feeling full for a long time.

Salads

Remember, the salads that have rich dressings or even potatoes can often contain more calories than a high calorie burger. A little fat is often considered good for a salad , as it helps our body to absorb the nutrients from the veggies better. But, choose a salad that contains protein and plain veggies. Oily potatoes and anything white is best avoided.

Low fat muffins

Even muffins described as low fate are packed with butter, sugar and fat. Only that it has slightly less butter, sugar and fat than regular muffins. Avoid them if you can or share one with a friend. If you fancy something sweet with your coffee, go for a low-calorie biscuit.

Written by Neelam Pandey

Feel free to leave comments regarding specific tips or techniques that have helped you drop the pounds.

A product I have purchased to give a review on is FatLoss4idiots which has rich content and gives the user important information and vital tools.  The “online diet generator” is a very important tool and I recommend this product to my readers it can be found at  www.fatloss4idiots.com

ShareThis

Here is a great article written from John Bruce giving dieting tips:

Many people see dieting as equal to starving or swallowing slimming pills. Weight loss can be attained by enjoyable dieting also. Adopt a couple of easy principles for healthy dieting and you’ve a choice of what you’ll be able to eat to delight your tastes. Healthy diet and good workouts are trusted and sound ways to lose weight.

A healthy diet will keep your body from sicknesses by providing the right nutrients. Concurrently, you’d be able to get rid of the unneeded fat gradually in a safe way by upholding appropriate proportions of the crucial constituents; that’s the trick of normal weight loss.

A well-balanced diet ought to include wholesome carbohydrates, high-quality protein, and good fats.

Carbohydrates
Roughly 40-60% of your calorie ingestion should come from carbs. That means if you’re on a 1500 calories a day diet, you should be reaching to get about 800 calories each day from “good” carbs. Cut back or avoid white flour, sweets and ice creams. Cut down on soda-pop and candy. They contribute to weight increase and contribute zero to health. Use oatmeal or whole grain cereal alternatively. Pick whole grain breads, fruits and vegetables, oatmeal, whole grain cereals. You will be acquiring enough vitamins, amino acids and fiber too; you’ll feel fuller a lot longer.

Proteins
Roughly 20-30% of your calories i.e. nearly 375 calories ought to come from “wild” (not processed or farm raised) animal sources such as fish, meat, poultry, yogurt and eggs and from vegetables, fruits, nuts, whole grains, and seeds.

Fats
With balance calorie ingestion, around 325 calories shall be derived from “good” fats such as “wild” cold-water fish, flaxseed, walnuts, and so forth. They deliver Omega 3 essential fatty acid that’s absolutely vital for your total wellness. Keep away from or at the least restrict use of hydrogenated oils.

A couple of miscellaneous remarks:
Fish: Fish is low in fat, high in protein (as high as red meat), and supplies omega 3 fatty acids that few other proteins could. Also as a general rule fish has fewer calories. Try to down at the lowest 2-3 portions of fish each week as alternative to meat.
Spinach: This embodies the cheapest source of nutrition for your body. It is rich in folic acid, minerals, and vitamins. It can be prepared it in a lot of different methods. Consume it often in your diet.

Olive Oil: It’s a “good” fat with loads of benefits to the body. This is a primary source of fat in the Mediterranean diet.

Observe these easy suggestions, and happy dieting!

John Bruce holds B.S. in Sports Medicine

A product I have purchased to give a review on is FatLoss4idiots which has rich content and gives the user important information and vital tools.  The “online diet generator” is a very important tool and I recommend this product to my readers it can be found at www.fatloss4idiots.com

Good luck to the readers. Share your stories and pictures with us.

ShareThis

I am going to try to keep this simple since this is a redundant topic. Turn on the TV for about an hour and you will be bombarded with ads about weight loss. These infomercials make bogus claims and rip people off for a while and then end up getting sued eventually. I had a friend who worked for CortiSlim as a customer service rep. He told me their tactics. When people would call and complain about the product not working, they would simply convince them to take more Cortislim which means buying more. Not a surprise that in January 2007, CortiSlim got fined $1.2 million dollars by the Federal Trade Commission for making unsupported claims in their infomercials. Anyways to get back on hand, these magic pills are not the advised route to take for shedding the pounds.

The main problem is that people get frustrated about their weight and try to make drastic changes in their diet. This results in a high failure rate as eventually people give up on their unreasonable regiment. So, the first thing is that weight loss is a gradual process. We have developed a “pill popping instant gratification” type of mindset yet weight loss is the opposite.

First of all, lets get to understanding of how weight is gained in our body. Simply put, when you ingest more calories than you burn your body stores it as adipose tissue. Adipose tissue is just another fancy way of saying fat. To put a number to things, to lose one pound you need to burn about 3,500 calories more than you are burning currently. Sounds overwhelming but it isn’t as bad as it sounds.

So lets begin with the 8 steps:

1) Set a goal – The first thing is to make a reasonable goal. How much weight do I want to lose? A reasonable goal is to lose 10 pounds in 12 weeks. Calculate your BMI (Body Mass Index) to get a perspective on your weight and where it should be.

2) Mini Meal – Change the way you are eating. It is going to be annoying at first but it is vital for weight loss. Try to eat five or six small meals a day. This is to keep your metabolism up and to maintain normal insulin levels to prevent hypoglycemia (low blood glucose levels). A meal should contain protein and minimal fat so you feel full. If you try to just gorge on fruits, you are going to get hungry fast and this is going to cause problems with your compliance.

3) Avoid Starvation – A sudden drop in calories will bring out some of our evolutionary traits where your body is programmed to store whatever you feed it. Your body is now unsure when it’s going to be fed again. This will cause a drop in metabolism. You do not need to be a calorie counter simply reduce your portions. If you are eating 2,500 calories to 2,000, just reduce the portion sizes by 20%.

4) Treat Yourself - Your diet regimen should include the occasional nice meal out and treat. If you do not do this you may burn out and revert back to your old ways. Don’t overdo it by eating a Twinkie daily as this will obviously impede your progress.

5) STOP THE SODA! – This should be the easiest step. Remove the soda from the diet. Replace this with tea and water. This is essential. Enough said about that.

6) Exercise – This is needed and it has to be consistent. It is the perfect combination to the changes in your eating. Some of the most effective weight loss exercises which burn the most calories are as follows: Step aerobics, swimming, bicycling, racquetball, skiing, running, walking, rock climbing. These exercises can result in approximately 300 calories burned in 30 minutes.

7) Slow Down – Eat slower so less food is eaten before the brain tells you that you are full. Eating slower will make you less tempted to continue to do so. You will also feel full.

8 ) Losing Control – What causes you to lose control? Is it going to the movies or the day before an important work meeting? The first step is to be made aware of the relationship between certain situations and your over eating. Once your aware, you can learn to avoid the trigger or deal with the trigger better.

Another thing I want to mention it is not a step but a motivational element. Take a picture of yourself periodically. You will be able to see your progress by comparing your pictures. It will keep you going as you begin to look better.

As we know obesity has been implicated in many other medical conditions, such as hypertension, osteoarthritis, cancer, strokes, gall bladder disease, infertility, depression, etc. (There are many other conditions but the list is too long.) Patients diagnosed with hypertension (high blood pressure) who are overweight and begin to lose weight notice drops in blood pressure. This means no more taking anti-hypertensive medications and dealing with the side effects.

An inspirational video of one man who tracked his progression of weight loss through a span of 84 days:

Feel free to leave comments regarding specific tips or techniques that have helped you drop the pounds.

A product I have purchased to give a review on is FatLoss4idiots which has rich content and gives the user important information and vital tools.  The “online diet generator” is a very important tool and I recommend this product to my readers it can be found at www.fatloss4idiots.com

Good luck to the readers. Share your stories and pictures with us.

ShareThis