There are 3,500 calories in one pound of fat. Thus, if you cut back or work off just 3,500 calories, you will lose an entire pound of fat. While it is possible to cut back on your calorie intake and increase your exercise regimen in order to lose pounds quickly, it is important to note that doctors recommend that you lose no more than 2 pounds of weight per week in order to ensure that your body properly adjusts to the weight loss.Here are some tips to help you safely drop 3,500 from your regular routine:RunRunning for about 1 hour at a slow pace will help you lose approximately 350 calories, depending on your body type, speed and terrain. Thus, if you run for one hour five days a week while maintaining a consistent diet, you will safely lose one pound. It is important to understand that many people who just begin running will eat pasta and other foods high in carbohydrates in order to compensate for the exertion. They think that because they worked out so hard, they deserve a treat. After all, they justify, the pasta will help to keep their energy levels high. However, what they may not realize is that while they are justified in thinking that the carbohydrates will infuse their workout routine with energy, they are not actually setting their bodies up to lose weight. When you burn 350 calories but intake 450 over a high-carbohydrate pasta dish, you are adding more calories to your body than you otherwise would have. Running does, however, help to boost our metabolism and change your muscle tone so that you burn calories more efficiently. Instead of inhaling a pasta dish after a run, select instead to have a large salad and splurge for the carbohydrate-rich croutons. Eat InWhen you eat out at a restaurant, not only are you subjecting your body to an array of high fat, high calorie foods, but you are also tempting yourself to eat a larger portion than you might normally eat. Therefore, what could be a simple 500 calories meal can easily turn into a 1500-calorie fat fest. In order to lose weight by cutting calories, it is essential that you are aware of exactly what you are putting into your body. Especially in the beginning of your new routine, it is important that you prepare your meals and monitor your level of hunger. When eating out, generally you are in a social situation where food is not a priority but spending time with your friends is. For this reason, people tend to eat more than they normally would. Non-dessert eaters often even spring for the extra round of calories. If you must eat out, help yourself avoid temptation by selecting a salad rather than a plate of pasta or burger. You will be amazed at the difference in the amount of calories you intake when you make simple choices such as meal option.By reducing your overall calorie intake and increasing your level of physical activity, you will be able to lose those 3,500 calories without much trouble. Make sure that you stay focused, motivated and on task. Youll shed unwanted weight in no time!
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!
WHAT TO EATKEY #1 Eat lots of Organic Vegetables and Fruits!Veggies and fruits are low in calories, provide filling fiber, vitamins and minerals, and protect your health in many ways. Organic produce has superior nutrition without the insecticides and poisons found in ordinary produce. Eat as much of your produce raw as you can. Cooked or frozen is acceptable, but stay away from canned. Naturally fermented (lacto-fermented) vegetables, such as sauerkraut and kimchee, are very good for you as well.KEY #2 Eat Meat and Animal Products.There are vital nutrients found in animal foods that cannot be found elsewhere. Meat, fish, eggs, cheese, and milk are important staples in our diet. And their protein is important for preserving and building lean tissue the muscle that burns calories!KEY #3 Eat Whole Grains-- Properly Prepared.Grains should be soaked, sprouted, or fermented to be digestible for most people. Whole grain products that have not been properly prepared can cause mineral deficiencies and intestinal problems.KEY #4 Add Raw Milk Products to Your Diet.Raw (unprocessed, unhomogenized, unpasturized) whole milk from grass fed cows is what the body needs (adults and children). It will boost your intake of calcium and other nutrients, and help your body shed unwanted fat with the CLA found in it. See http://realmilk.com for more information.KEY #5 Eat lots of "Good" FatsThe omega-3 unsaturated fatty acids in butter, some fish (especially cod liver oil) coconut and palm oil and nuts are vital to health. Saturated fat, despite what you probably heard, will help you lose weight, does not cause heart disease, and is actually something the body needs for healthy functioning.WHAT TO AVOIDKEY #6 Cut Out Junk Carbs-- Sugar and White Flour.They sabotage your healthy diet in all but the smallest amounts. Use soaked whole grain flours and small amounts of natural sugars such as raw honey and organic maple syrup. Stay away from corn syrup-- it is worse than sugar.KEY #7 Greatly Reduce Junk and Bad FatsTrans fats and processed oils (most of the oil you will find in the grocery store for cooking) are not only high in calories, but are loaded with harmful fatty acids that contribute to disease and obesity. Use butter and coconut oil for cooking, and other healthy oils like flax and olive oil raw for salads.KEY #8 Stay Away From Modern Soy Foods.Soy is not a meat replacement and can block mineral absorption, inhibit protein digestion, depress thyroid function and contains potent carcinogens. Traditional soy foods are fine, if taken in small amounts and properly fermented, like in soy sauce, miso and tempeh. Avoid all products with soy proteins and isolates added to them. Do not give infants soy formula!KEY #9 Avoid Processed Food.Canned and processed produce, boxed meals, processed meat and cheese, protein powers and powered milk contain toxins and things that keep you fat-- such as MSG, rancid fats and cholesterol, hydrogenated oils and trans-fat, white sugar, and white flour, not to mention all the added colors, preservatives and artificial vitamins. Use unrefined sea salt and herbs to season your food instead of refined salt and MSG.KEY #10 Reduce or Eliminate Processed Alcohol.Processed alcohol consumption tends to cause weight gain. Traditional homemade fermented unpasturized beverages, low in alcohol, on the other hand, are good for you in moderation.WHEN, HOW & HOW MUCH TO EATKEY #11 Cut Down on Food GentlyExtreme and sudden dieting causes your body to conserve, not burn calories. See "Report."KEY #12 Eat Snacks, Not MealsMore frequent, smaller healthy snacks are burned for energy, not stored as fat.KEY #13 Stop Counting CaloriesIt isn't the calories that make you fat, it is what foods you eat-- like sugar, white flour, processed foods and bad oils!EXERCISE & LIFESTYLEKEY #14 Eat Earlier, Not LaterSkipping breakfast makes it difficult later in the day to control your appetite.KEY #15 MOVE!You must exercise to build lean tissue that burns fat! Gradually boost exercise frequency and intensity for even greater effects.KEY #16 Reduce StressStress increases hunger and promotes weight gain.KEY #17 Get Daily Sunshine and Plenty of SleepSunshine produces Vitamin D, which helps in fat loss, while sleep is necessary for rejuvenation and carbohydrate metabolism.KEY #18 Lead a Healthy, Active LifeGood habits and small steps can set you on the right path to a healthy and fit lifestyle.KEY #19 Be a Positive PersonThink positive thoughts and practice forgiveness.KEY #20 You are in Charge of Your Own HealthIt is your job to take responsibility for your healthit is not the job of your spouse, your family, your doctor, or your cook. Educate yourself and practice discipline. Share what you learn with others.This was taken in part from 16 Keys to a Healthy and Fit Lifestyle by Nexagen (http://nexagenusa.com/diet_patch) and modified by Dianne Ronnow, author and Independent Distributor for Nexagen. They are headed in the right direction, but I modified them a little by the proven healthy living principals of the Weston A. Price Foundation (http://westonaprice.org).Sometimes we just need a little help to live a healthy lifestyle. Something to jump-start the metabolism, give us energy and start the fat burning and muscle building. If that is you, check out the great Jen Fe Fat Loss Diet Patches from Nexagen. They are proven safe and they really work!
Are you the type of person who would love to lose weight but you keep putting it off for another day? There are many excuses which people make which I will write about in this article, but it is now time to become strong and to stop making excuses. Be inspired and start your weight loss program today.I have to admit that I am the type of person who a few years ago would have answered yes to the question above. In my late teens I was far to over-weight and was not happy about it. I often thought about the different ways in which I could try to become slimmer, but that is all I would do, think.These are the reasons I would make at that stage of my life, to put off my attempts at losing weight:I am too tired. In the morning, I would wake up with very good intentions. I would tell myself that after I finish work, that I would go for a short jog. I would then do some fitness work at home such as using the dumb bell weights which I had bought many months ago. I would also try a few press ups and also start watching what I was eating. I was very aware that my diet included many of those fatty foods which the experts advice people to avoid.After work, I would return home and would then make up the excuse that I am too tired. Instead of going for a jog today, I would start my fitness regime tomorrow etc. I may as well eat that fatty food which is in the fridge as other wise it is just a waste of money. I will in the future ensure that I stop buying anymore of these fatty meals, but for now I will eat it until it all goes.My body is aching. This was a regular excuse. I would tell myself that if I start exercising today, I may well do myself more damage than good. I had better for health reasons, wait until my body feels better. Of course the aches and pains were not half as bad as I was making out.I do not have enough time. I would often delay any fitness work as I always seemed to have something else to do which I believed were more important. In reality they were not and they could have easily have been completed after my hours exercise. Yet again it was just a way of me getting out of something which did not seem that fun.It could be dangerous. Going back to my idea of jogging, I then had the bright idea that it could actually be quite risky. What if I come across a madman with a knife? This would have been quite a good excuse if I was running when it was dark, for example early in the morning or late at night. This however was not the case, I had been thinking of jogging at around half past four in the afternoon.I eventually after many years decided to stop making up these excuses. I had to be determined to not only start up a fitness regime but to stick to it. It was not easy at all but after quite a long time I reached a weight which I was happy with.You can do the same, therefore stop making excuses and start your "weight loss" plan today.
This article gives free tips and advice about how to lose weight. Dieting does not need to be a choir, however many of the weight loss programs that are available make it this way. During the article, I describe an easy to follow diet or "weight loss" program which has helped me to reach a weight that I am now happy and feel comfortable with.My backgroundMy name is Steve Hill and I struggled to keep my weight under control for the first twenty-two years of my life. I was often teased at school and found it very hard to meet girls as I believed that there would be no way, that they would want to date somebody as fat as myself.I was a very negative person and I frequently felt stressed and depressed. I often felt sorry for myself and would feel envious of other people who seemed fit, healthy and happy. During these periods of depression, I would often comfort eat to make myself feel better. I love food and this would temporarily help. The problem I found was that if I ate food for ten minutes, I would feel a sense of guilt for around two hours.Like many people who are over-weight, I was not happy this way and often looked into different types of weight loss plan or diets. Maybe it is just me, but they seem so unrealistic and for somebody like myself impossible to follow. I needed a simple, easy to follow weight loss program.The solution to my weight problemThe first thing I had to do was to be honest with myself. I asked myself a series of questions:Why are you over-weight?I do not eat the right types of food and I rarely exercise.How determined are you to "lose weight" ?Very determined.Are you willing for this to be a long term project, or are you looking for a quick fix?The quicker the better, however I realise that crash diets do not work and end up causing more harm than good.Do you feel you have enough self-discipline to succeed?I am not sure but I will have to have, to reach my target weight.The weight loss planThese are the things I must do:Eat three healthy meals a day.Exercise more. This will be achieved by leaving the car at home more often and by walking to certain places, such as my children's school. I will also take the children to play sports like football and tennis, as often as I can.Fight the demons in my head who constantly tempt me into eating.These are the things I must not do:Snack in between meals.Eat too many take-aways, I will basically allow myself one a week.Lie to other people or even myself about what I have eaten.This sounds so simple and is very easy to follow. I have to admit that it is not that easy to carry off, especially not being able to snack between meals. With determination you can succeed and the sense of happiness and pride you will feel when you reach a weight you are happy with, will make it all worthwhile.