Lose Weight: 10 Questions That Should Be Asked Before Choosing a Diet to Lose Weight

There are generally three ways to lose weight with variations on each theme.

First of all "Do it by yourself". It is often a good choice for people who have little weight to lose, and who have sufficient will to arm themselves with the basics of nutrition so as not to create a nutritional chaos during their attempt to lose weight.

The second way is based on commercial weight loss programs, chains and franchises. These are typically managed by non-professional advisors who have varying levels of skills and training. They have basic nutritional information and can give a structure and support, but should not be used to get professional advice.

The third way is based on general health and nutrition/dietetics in particular professionals. Individuals who give specific services or comprehensive programs that include medical, psychological, nutritional, behavioral, services and guides on physical exercises.

None of these three ways, only, solves the problem of obesity. Each requires an effort on the part of the patient to keep up the weight loss. No program, form, not worth it unless it provides answers to the question "How do I stabilize my weight once I have lost the weight?"

When you check and compare the various plans to analyze their principles, advantages, disadvantages, ask yourself these 10 questions:

(1) How much weight I need to lose?

More you need to lose weight, you will need professional skills. People who have between 2 to 5 kilograms of excess weight can often lose the weight by themselves. People whose expectations or needs are very important creates a significant risk if they decide to lose weight by themselves.

(2) How much weight do I want to lose, to be healthier, comfortable?

You should make a judgement on your main goal. Many people improve their health or their comfort even with modest weight loss. Most people will not be able to achieve, and often they do not need to achieve what they think is an ideal weight for them. Avoid the diet programs that give you an unyielding goal.

(3) Are there health problems which should be solved?

There is never a single reason to lose weight, but is your weight affecting other medical conditions like diabetes, cholesterol or blood pressure? Any program to lose the payload weight should set up a mechanism to treat medical problems and, if medical problems are important, you'll need regular monitoring of a doctor.

(4) How long have I been overweight?

It is likely that longer you have been overweight, more difficult will be the task of losing weight and more you will need the help of professionals.

People who have recently acquired their excess weight could be able to manage with a few dietary adjustments and food education, but they often see their weight as a simple problem and tend to have a naïve view when it comes to change the weight. People who have been overweight for a long period of their lives are likely to be more realistic in recognizing the need for major changes.

It should be noted that the notions of "overweight" and "obese" are defined by the calculation of the body mass index (BMI).

(5) I lost the weight before?

Think about what you've been able to do and whether it is realistic or not to try again. If your weight has gone back up, try to understand why and whether another approach would solve the problems that have not been resolved properly during the previous effort to lose weight.

(6) What I really know about nutrition?

If you don't have solid knowledge in food and nutrition, you should assume that you will need a program that provides nutritional base of seriously and pedagogical advice, no ultra low-calorie diets, no gadgets, no magic. It is naïve to assume that you know the nutrition simply because you ate full of different dishes, or because you've already followed full of plans in your life.

(7) Are there psychological problems involved in my overweight?

The way to eat of everyone became complex by the tangle of cyclical factors which have an impact on our lives.

But weight loss is not always complex psychotherapy or the full resolution of all issues. Much can be accomplished with support and education.

More you have other issues (emotional and psychological), you'll want to consider professional assistance to lose weight. Insofar as the psychological problems are crushing your eating behavior, you should consider a diet or food program that provides special attention to these issues and helps you manage them.

(8) How much it costs? What are my financial limitations?

Get a realistic estimate of the cost of any thing. Prepackaged foods are low in calories, but these dishes, once reduced to individual portions, are very expensive.

Evaluate the total cost (not just membership fees), including food, laboratory tests, weekly charges and the duration of the effort. Also check how you would spend your money on a weight stabilization program.

(9) What are the programs and services offered in my area?

Your choice is of course limited by what is available. The limited options should not lead to a program that is not good for you. If you choose an approach that focuses on a single service (a dietician, for example), This provider should be able to orient towards resources for related services (physical exercise, medical care, advice, etc). Do not reject the approach "Do it yourself", it is difficult, but it could be better (and cheaper) than a program that does not meet your needs. Attention, avoid programs that give you a warranty.

(10) How will I be able to keep up the weight loss (stabilize, prevent the yo-yo)?

Do not neglect the stabilization (once lost excess weight). Analyze the reason for which you have encountered difficulties to stabilize in the past.

Unless you are willing to do it alone, you should choose a plan or programme which has a system that supports the stabilization for at least two years.

Confusion often made with stabilization is the assumption that the way you lose weight affects how you maintain the weight loss. The two problems are not related. How you keep up the weight loss is mainly linked to the way you change the feeding behaviour.

Change of feeding behavior and life (for a better life hygiene) is most closely related to the support systems in a weight loss program rather than the method used to losing weight.

Source:

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Cardio Vs Weight Lifting For Fat Burning

When it comes to burning fat everyone wants to know one thing, what is the best way to do it? Losing that extra stubborn body fat will help in one of two ways, to either turn your lifestyle around or to prepare your body for the beach this summer. However, besides just to look good, losing that stubborn body fat also has heart health benefits such as preventing heart disease!

I've been there myself and I know what it feels like, it can seem like an impossible task at first, to burn that weight off! But believe me when I say that you can do it, as there are so many ways in which you can burn fat like running, swimming and even by lifting weights.

Losing weight boils down to one thing, burning more calories than you consume. And yes, some ways are more efficient than others, but which is better for losing weight, cardio or weight lifting?

Cardio

There are many forms of cardio out there, but as I'm sure you know the most popular form of cardio is jogging. Jogging is a great way to get the blood pumping as it has the ability to increase your lung capacity and the health of your heart! On average, a 15 minute jog will burn about 220 calories; however I do realize that it isn't the most exciting form of exercise out there.

If you are like me and you get bored quickly, the best thing that you can do is mix it up with a bit of interval training. Interval training is simply mixing standard cardio with short interval of high intensity bursts! So next time you are out jogging, try adding a few sprints to your routine.

Weight lifting

Now don't worry, when I say weight lifting, I necessarily mean that you have to be Mr. Muscle in order to burn a few calories! Weight lifting can accomplish many long-term and short-term goals like losing weight. A weight lifting session can burn about 200 Calories a hour depending on the intensity of your work out.

It's no secret, muscle helps to burn extra body fat! It's not the only reason, but is why a lot of people fall into a 'plateau' because they focus only on their diets and neglect exercise altogether! The best way to start weight lifting is to start slowly and build your way up to heavier weights. A good rule of thumb is when you are ready to move on, increase you weights by about 10% at a time!

So which is better for weight loss, cardio or weight lifting? Here is the answer: the one that you enjoy the most! After all you aren't going to see any results if you give up after one week because you didn't enjoy the activity.

Both cardio and weight lifting burn similar amounts of calories if you are using the most efficient version of each. Also there is nothing that says you can't do both! So if you want to keep your exercise routine exciting, try switching it up by doing both cardio and weight lifting. Just remember to give yourself at least one rest day a week!

Reference:

http://ezinearticles.com/?Cardio-Vs-Weight-Lifting-For-Fat-Burning&id=9623118

Healthy Foods for Losing Weight

The idea of eating to lose weight sounds crazy but it is epitomized by the ideals of sticking to a diet of healthy foods to lose weight. In fact, this is a better way of dealing with your weight issues. Many people will opt to eat very little foods while also focusing on eating foods that are low in calories. Others simply stop taking a wide range of foods. If you have the desire to lose weight you should remember that it is the same food that will shape your body.

Many people will ask, "Can I lose weight fast?" The answer is a yes and no. Yes, losing weight fast is feasible; something that many people achieve over a period that is a short as a week or two. No will be because some people will take measures that make them cut those extra pounds quickly and the result is having a body that is weak and craving for energy. Eating is the only compensation that offers a solution and this takes them right back to where they started. The best way is to understand the nutritional elements in various foods.

Many body-health practitioners' advice to people is to take a good amount of fruits and vegetables and cutting down on eating highly processed foods. This is a call that is further supported by the goal of cutting down on calorie-rich foods and taking foods that have a good fiber-content like fruits and vegetables. However, as much as that is a solution, it takes way the essence of eating a balanced meal. It pushes some people to simply eat less, which is not healthy.

Be Active and Eat Right

A particular contributor to weight gain is having a docile life; what some people may call a "couch potato". You need to lead a revitalized, energetic, active life if you want to keep your weight in check. You can still gain weight by sticking to a diet of healthy foods to lose weight and by not keeping your body active. This does not

mean that you should be out in the gym or hitting the race tracks hard. It just means that you should take up the daily life chores and activities around the home or workplace. Taking a walk, swimming, jogging are also simple exercises that you can do to keep your body active. 

Though we are to cover how to lose body weight while still eating your daily share of meals, we also aim to touch on exercising for it is an important aspect of dealing with weight. Nevertheless, we will strongly state,"it is a must that someone does this using only those foods that are healthy".

Aside from your fruits and vegetables, you also need to take some foods that have protein and a bit of carbohydrates. This keeps the nutrition ratio in your meals balance to support you goals of losing weight without quitting on food.

Can I lose weight fast on such a diet? Yes you can and the Dukan diet is a perfect example to prove this. The Dukan health diet is a rich-protein plan that is clearly evident in its second of the four phases of the plan. It does not eliminate but simply lowers the intake of carbohydrate from your diet. For those who do not know, carbohydrates are just sugar, and sugar is a huge contributor to weight gain. The body changes excess sugars into fats and these are stored in your body cells and blood. Hence, the focus in the Dukan diet is to aid people to stay healthy by taking low carbohydrate diets. This helps because body energy is still important and sugar provides that energy.

Healthy Foods for Weight Lose List

The diet has 100 kinds of foods that you can take in good portions and still manage to lose weight and be healthy. If you target to lose weight now when losing weight within selected time goals, then you need to have a workable and effective healthy diet plan. Some of the foods in the diet plan from Dr. Pierre Dukan include:

Meat - Many weight-lose diet plans advocate for meals that have no "red meat". The Dukan diet is the opposite of this; advocating for you to include meat like tongue, fillet of beef, kidney, beefsteak, sirloin steak among other meats and offal in your dish.

Fish and seafood - Fish is a known protein-rich food and it highly advocated for as a healthy dietary food by many nutritionists. You can eat various fish from trout, cod, herring, grey and red mullet, tuna, salmon, bass, and whiting among other fish. Seafood like crab, lobster, oysters, squid and the like are also considered in the group of healthy foods to lose weight.

Poultry and Eggs - Eggs are high in proteins; hence they easily make it into the Dukan diet list of 100 healthy weight lose foods. You can take eggs from poultry like quails and hens. Speaking of poultry, their meat is also a goodsource of protein and Dr. Dukan suggests eating such meat even the liver.

Milk and Dairy Products - Milk is nutritionally balanced so it will never miss in a health diet plan; the Dukan diet suggests taking skimmed milk. Other Diary products that make the list include fat free yoghurt and cheese.

Vegetables - Rarely will you hear nutritionists talk about protein rich vegetables, but Dr. Dukan has done

so in the Dukan diet list of 100 healthy foods to lose weight. Various common vegetable make it into the list; the protein-vegetables include tofu, konjac, and oat bran.

Importance of Protein in Weight Loss

You might wonder why there is such a focus on proteins in this diet plan. Well, protein is an important element in the metabolic functions of the body for the production of energy. The body will start on carbohydrates to get that energy and will shift to protein when the carbs are exhausted and finally to the stored fats when the proteins dwindle.

Building your body system and cells is a process that needs enough amounts of protein. Hence, with the Dukan diet,the body will have enough protein in its cells for energy through the weight loss process. That is why protein is very indispensable during weight loss dieting.

Losing weight is tough and I know I needed all the help I could get while trying to get down to my goal weight. Don't be afraid to ask! There are plenty of resources available.

Reference:

http://ezinearticles.com/?Healthy-Foods-for-Losing-Weight&id=8007924

How to Lose Weight Fast & Easy! Top 10 Ways (NO EXERCISE)

For those wanting to lose weight without doing any exercise this will help you to lose weight and keep it off. 

Best Way To Lose Weight Fast - 4 Tips To Help You Get Started Today!

If you are one of the people who are trying to lose weight, avoid straining yourself by starting with rigorous exercises and abrupt change in your diet. It is highly recommended that you start with things that you can easily do with your regular tasks, like eating more vegetables and low-fat foods and being more active. As you go along, you will find that there is an easy way to lose weight fast.

The following are some useful tips on losing weight:

1.    Fad Diets

These kinds of diets are quick solutions to help you lose weight quickly. Ask your doctor's advice first before using any fad diet plans because you might harm your body without the proper medical advice. Below are some of the well-known fad diets and the results you will get by using them.

• The Water Diet - drinking a total of 8 glasses of cold water (64 fluid ounces) at regular intervals, like before each meal or snacks to make you feel fuller and less hungry. Avoid adding sweeteners or flavorings to your water and never substitute water for regular meals. It is also recommended that you take multivitamins since most nutrients are usually lost through urination.

•  Juice Detox Diet, Hollywood Diet, or Juice Fast - only fruit and vegetable juices are included in this type of diet. Certain variations of this type of fad diet are taking vitamins, adding nutrients to the juice, or allowing one meal per day. This fad diet helps you flush out toxins from your body thus getting rid of excess pounds of body weight.

• The Master Cleanse, Maple Syrup Diet, or Lemonade Diet - a liquid-only diet that is a mixture of water, lemonade, maple syrup, and cayenne pepper and for short-term use only. This drink is to be taken between 6 - 12 glasses daily. A cup of herbal tea laxative is also included in this diet which is taken twice a day. This type of diet is helps more in detoxification than as a weight loss diet. An optional salt-water flush can be combined into this diet and there is also an optional easing into & easing-out process for this diet.

• The Cabbage Soup Diet - a high-fiber, low-fat diet that claims to aid you in losing 10 pounds in 1 week. This diet is for short-term use that last only 7 days which include a special kind of cabbage soup. However, you can add moderate quantities of other fruits and vegetables, rice and meat on certain occasions, multivitamins and up to 4 glasses of water daily.

• The Salt-Free Diet - this a no-salt diet, including the salt found in processed and pre-packed food. Too much sodium In the body can cause water retention. The salt-free diet helps eliminates water retention in the body by drinking up to 2 liters of water daily, although green tea is allowed too if taken moderately.

2. Weight Loss Spa Treatments

This type of weight loss program involves specific beauty treatments that can aid in shedding pound fast. This is offered in several wellness clinic, spa, or sauna where services are available to help you lose weight quickly without the need to exercise or diet, although this is just a temporary weight loss. Some of these spa treatments and procedures are:

• Mineral Body Wrap - the process involves a mineral-based cleanser that helps detoxify tour body, reduce cellulites, shed fat from your arms, waist, and arms, and good for toning your skin.

• Lipase Body Wrap - this slimming beauty treatment involves 2 steps: 1.) getting rid of the fat tissue near the surface of the skin by applying an enzyme wrap; and 2.) skin is tightened and smoothened by applying a second mineral wrap.

• European Body Wrap - a temporary weight loss spa treatment by reducing cellulite or stretch marks and makes the skin firm and toned.

• Hot Body Wrap - a very popular spa treatment that involves heat-based body wrap plus a massage that detoxifies your body and gives you a toned and smooth skin. It improves your body's circulation, helping you lose weight fast.

• Sauna - can make you lose a pint of sweat in just an hour. Always remember though to drink enough water after each sauna session to avoid dehydration. Also, people with heart problems or high blood pressure are advised not to use saunas.

• Colonic Irrigation - several spas provide colonic irrigation procedure which involves large quantities of water to flush your colon and eliminate fecal accumulation. This is recommended for people who suffer from constipation, bloating, and gas.

• Liposuction - this is a surgical procedure that can be risky and requires a licensed professional to perform. This is an option if you want to lose weight really fast.

3.    Healthy Eating Habits

Changing your lifestyle and eating habits by adopting several yet significant dietary changes can help people who want to lose weight quickly.

Create a personalized healthy meal plan - Make an appointment with your doctor or a dietician to find out how much you should be eating. Discuss with them any special dietary requirements, your present eating habits, and your weight loss goals.

Plan your meals ahead - Planning your meals in advance can help you add more nutrients to your food and monitor your calorie consumption.

Find out your daily calorie requirements - Each person's calorie needs will depend on age, height, gender, and level of physical activity.

Create a food diary - jot down each and every meal, drink, or snack you had, including the amount of calories, if possible. Doing this can help you make an estimate of your regular calorie intake and use it to compare your weight loss goal with a calorie calculator.

Know your food triggers - determining your food triggers and calorie traps can help you plan your meals carefully.

Keep an eye on your portion sizes

Never skip meals - eating meals regularly helps stabilize your blood sugar and lessens the urge to overindulge or deviate from your weight loss meal plan.

• Choose healthy substitutes for foods high in fat, calories, and sugar

•  Drink water - try to substitute water for all other drinks like coffee, juice, soda, alcohol, or milk. This helps in losing weight quickly and enhances your energy levels and appearance.

• Instead of buying fast food meals, it is more healthy to prepare your meals at home

4.    Exercise

Doing exercises is very important in burning calories to help you lose weight quickly. Even with little changes in your physical activity can have an impact on your weight.

• Take the time to exercise.
• Be realistic with the kind of exercise you can do.
• Aim for an exercise program to reach your weight loss goals.
• Combine different workouts in your exercise program in order to work every muscle group in your body.
• Engage in low-impact aerobics like brisk walking, cycling, swimming, or aerobic machines.
• Build your muscles and raise your metabolism by doing incorporating resistance training in your exercise regimen
• Choose an exercise that you like and enjoy to help you attain your weight loss goals

Summary:

Quick weight loss plans are just temporary and sometimes risky. Keep in mind that a healthy weight loss requires patience, effort, consistency, and determination. Set realistic goals in your weight loss plan to be able to continue it with dedication. Success in losing weight is a combination of healthy diet and proper exercise.

Always remember too that it is very important to ask a health care professional for advice before starting on any weight loss diet or exercise to make sure that there are no medical issues that will be put to greater risks by doing quick weight loss programs or other short-term weight loss plans.

Losing weight can be challenging, but it doesn't mean that you have to starve yourself or give up everything you enjoy. It's simply a matter of finding balance.

Source:
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HOW TO LOSE WEIGHT AT COLLEGE/UNI ON A BUDGET!

Some useful tips on how to eat well and lose weight whilst being at College or Uni

Walking To Lose Weight - Find Out How To Burn Fat By Walking Just A Few Minutes A Day!

Walking is a natural movement of our body and it does not require special coordination abilities. It is the ideal exercise to lose excess pounds and it will effectively help you reach your weight loss goal faster if you know how to do it properly. It is an enjoyable and safe form of exercise, and a lot of people find it easier to stick to a walking for weight loss program long term - and this is very important for healthy weight maintenance.

Walking to lose weight helps in the maintenance and development of muscles while burning calories. And since muscle has a higher metabolic rate compared to fat, it follows that the less fat and more muscles you have, the higher the amount of calories burned even while resting.

Setting realistic goals and understanding the basics of weight loss is really the key to losing weight. People who are considerably obese or overweight can also walk to lose weight because these people exert more effort and energy to walk than those individuals of much lower weight. Even if your goal is not to lose weight, walking provides healthful benefits to the body by improving the lungs and heart.

For those who are just beginning to lose weight by walking, they can start by walking for at least 15 to 20 minutes 3 times a week and slowly adding the duration and frequency until they are walking from 30 to 60 minutes each day. They can alternate walking indoors with walking outdoors to add variety and make it more enjoyable, or by watching TV while walking on a treadmill, or listening to music.

Adding resistance training to your walking routine, such as walking with ankle or arm weights, can help you stay toned and at the same time lose weight. You can also try lifting weights, pilates or strength band to keep your muscles toned. Walking builds and tones leg muscles, hips, and buttocks. Walking also improves the endurance and strength of these muscles, allowing you to accomplish more without getting tired easily. Keep in mind though that stretching your muscles before and after walking is important to prevent injury and improve the body's flexibility.

Walking also builds aerobic ability and strengthens another muscle: your heart. This form of exercise depends on the help of the cardiovascular system to supply the oxygen to the muscles. Brisk walking improves your heart, lungs, and skeletal muscles. The more the heart is used, the more it improves its condition. With an increased aerobic capability, more oxygen is supplied to the body allowing you to endure longer exercises strengthens your muscles. Walking at least 30 minutes three times a week is required for aerobic conditioning to be effective. Achieving a successful aerobic conditioning provides long term health benefits and cutting your risk of heart attack, stroke, colon cancer, breast cancer, and diabetes.

The following are some guidelines to walking for weight loss, including important steps that you should take to lose weight safely, effectively, and steadily:

·         Keep a record of what you eat and drink to be conscious of what, how much, and the frequency of your eating and drinking throughout the day and keeping a track of them.

·         Measure the distance you have walked. This allows you to make comparisons of different routes to take and which one will help you increase the distance gradually. Yu can use a pedometer to make it easier for you to know the speed and distance of your walks.

·         Keep a log that records your progress as you add more to the distance and speed of walking. The usual items you can put in your log book are: Date, Time, Distance, Speed (distance divided by time in minutes multiplied by 60), Amount of calories burned, and Weight.

·         Set a realistic goal to be able to keep motivated in achieving your desired results.

·         Let your family and friends know that you are walking to lose weight and share with them your goal, progress, and achievements. Having their support is another way to get the motivation to keep going until you reach your weight loss goal.

So how do you when is the best time to start walking for weight loss? This is a common question to a lot of individuals and the most popular answer is that walking should be done in the morning to be effective. There are many different suggestions and opinions, but the bottom line is that the best time to start is when you are ready and you know that it is right for you. Check out the list below to help you get more effective results on your walking exercise especially if you are just a beginner:

·         Shop for a good quality walking shoes that will support your feet, knees, hips and spine. Walking shoes can provide you the needed support and offers flexibility than other types of shoes. Investing in a good quality walking shoes will make sure that you are comfortable and free from pain or blisters or both. For this reason, you will be able to walk easier and allow you to increase the duration of your walks. Make sure to buy shoes with a proper fit and allow sufficient room for the toes to wiggle. And always wear athletic socks for added protection.

·         Try walking down a driveway or path walk for 10 minutes when you begin walking. Increase the duration of your walk gradually by 5 minutes as soon as you know you can do it. The amount of time you give for walking and the frequency of your walking really depends on you.

·         Stand up straight by keeping your hips aligned with the upper body. Bending at your hips and hunching over will develop a bad posture. Good posture helps to make breathing easy and doesn't put stress on the neck, shoulders, and back. It is recommended to look straight ahead of you than looking at your feet or the ground.

·         Your arms should be relaxed when you walk. However, if you do swing your arms, keep your elbows at 90° at your sides and countering it with your legs, meaning if you move your right leg, you then have to move your left arm. Swing your arms naturally back and forth to add intensity to your walking.

·         If you are just starting out, avoid using hand weights for walking for these are reserved to more experienced walkers. These weights can increase your heart rate and develop muscles, but for the beginners, they might cause injury and pain to the wrists and arms. Concentrate on walking faster or longer instead during the first stages of your walking rather than on putting additional weight load to your body.

·         Buying a pedometer is essential for keeping track of your speed and progress while walking.

·         If you are ready, try walking briskly or a little faster than you normally do at the beginning of your walking routine. This helps lessen the stress on your joints especially if you are overweight. Speeding up to an established pace can help in raising the metabolism and burning fat.

·         Increase your walking time gradually until you can do 30 to 60 minutes each day.

·         Always have a backup plan like walking around the mall just in case the weather gets bad and prevent you from doing your usual walking routine.

It doesn't matter if you just want to walk towards the end of the street or plan a 30-minute walk, these tips can be handy so you can do it right. They are very simple and easy to follow for an effective walking to lose weight routine.

Summary:

Losing weight requires burning more calories than you eat each day. In walking for weight loss, the amount of calories burned will be determined by the distance that you walk and your weight. To get the most effective results your walking routine must start from moderate and gradually increasing it to a more intense level. The more vigorous the exercise and the longer you do it, the more calories burned which results in weight loss. But overdoing your walking exercise will cause injury, pain, and soreness so you need to put a balance in your routine. If you are just beginning, it is advisable to start with light intensity walks and then slowly going to moderate to intense over time.

After you have successfully lost weight, sticking to an exercise is even more necessary to keep the weight from coming back. Individuals who managed to keep the weight off long term are the ones who still do regular exercises. Consulting your doctor before trying any weight loss exercise regimen is still highly recommended especially if you have other health issues.

Walking to lose weight can be challenging, but it doesn't mean that you have to starve yourself or give up everything you enjoy. It's simply a matter of finding balance.

References:
http://ezinearticles.com/?Walking-To-Lose-Weight---Find-Out-How-To-Burn-Fat-By-Walking-Just-A-Few-Minutes-A-Day!&id=8508410

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