Easy Ways to Reduce and Burn Calories

When a dieter is searching for ways to reduce and burn calories, there are numerous options that are available when choosing food items and activities to achieve this goal.

There are lots of new books, videos or DVDs, as well as gimmicks on the market, which sell different ideas of how to reduce and burn calories.

Picking The Right Way

A dieter has a wealth of information at their fingertips when it comes to choosing the right foods when looking for ways to reduce and burn calories.

When you are in need of a healthy variety of options, there are many prepackaged, frozen meals that a dieter may consider.

A trip to the grocery store will reveal selections offered by weight loss programs, including Weight Watchers, Lean Cuisine and the popular South Beach Diet.

However these tend to be loaded with non natural chemicals etc and there nutritional value is negligible.

Ways to reduce and burn calories through healthy eating can be found through many ways and the key is to eat naturally from the earth

Swap processed foods for natural foods i.e. for carbohydrate Pizza is out brown rice and baked potatoes are in!

Make sure you avoid fried foods as well and get plenty of fresh fruit and vegetables and try and eat 5 times a day to avoid hunger pangs.

Great simple ways to burn calories

1. A simple can of soup of is ideal
There are many different varieties ranging from a hearty chicken soup to delicious vegetable-filled minestrone.

It is important to check the labels of the soup you have chosen because some contain more calories than others, as well as a higher content of sodium.

2. Healthy meats
When looking for meat products that will offer a way to reduce and burn calories, a dieter should choose lean meats with the skin trimmed off. A great meat is fish and you can get a quick nutritious meal simply by keeping canned fish around.

Tuna, sardines mackerel and salmon are ideal add a baked potato and vegetables for healthy nutritious meal in just 10 minutes.

Sandwiches made with lean lunchmeat are also acceptable when looking for ways to reduce and burn calories.

Just remember to stick to mustard and avoid using mayonnaise, unless you select a fat-free selection.

3. other good foods
Other foods that can be used as a way to reduce and burn calories include:

Rice Cakes: This food choice contains just 35 calories per serving. An advantage to this selection is that there are many different flavors to choose from.

Reduced-Calorie Chips and Crackers:

If you must have a chip or a cracker, there are these reduced-fat options. Some popular products include Wheat Thins, Cheese Nips, as well as fat-free Pringles.

Low-Fat Cottage Cheese: Contains 80 calories that will also deliver a healthy dairy serving.

Cheery Tomatoes: A nice vegetable choice that only contains 5 calories.

Light Yogurt: If you crave something sweet, this option provides an array of different flavors, as well as a serving from the dairy food group.

Popcorn: Popping natural popcorn kernels provides a low-calorie snack.

Pickles: Doesn't contain a lot of calories and helps to fill up the stomach to prevent overeating.

Cool Whip: An ice cream freak? Try frozen Light Cool Whip for a treat.

Sugar-Free Jell-O: A nice treat with no calories that come in a variety of flavors.

Light Bread: 40 calories

Sugar-Free Tea, Diet Sodas and Fat-Free Hot Chocolate

4. Light exercise
Other ways to reduce and burn calories include adding more exercise activities to your daily routine.

Below you will find a variety of activities that a dieter may want to consider.

In parentheses, you will find the number of calories that can be burned within a 30-minute period of time.

Aerobic Dance (178)

Basketball (2580

Biking at 10 mph (189)

Jumping Rope (270)

Running at 5.5 mph (426)

Swimming (300)

Walking (130)

Eating naturally from the earth is a great way to lose weight and burn calories and you also don't need to starve yourself. Add in some light exercise to raise your metabolic rate and you will burn calories even quicker.

Metabolism - Speed It Up And Lose Weight Fast

Every dieter knows there is a plateau phase in their diets, where the metabolism slows down to adjust to their decreased caloric intact.

Get out of that plateau and start losing weight again fast by simply boosting your metabolism.

Here are 5 tips that can awaken and speed up your metabolism.

Follow them and watch weight loss increase! Then, follow the diet tips to keep that weight off!

5 Ways to Awaken the Metabolism

Eating the foods alone below won't do the whole job, you need exercise. Walking is perfect, and plan to walk at least 1 hour daily.

1. Strawberries, Rasberries and Cherries
Both strawberries and cherries are rich in ellagic acid.

This is a powerful anti-oxidant that clears the body of free radicals and and expel body pollutants like alcohol.

As an added benefit, they also stimulate mental power.

2. Grapes
All grapes are extremely rich in bio-flavinols.

These help to open up your arteries, and your blood runs more smoothly and quickly these are great food for anyone with circulatory problems.

3. All Citrus Foods
Everyone knows that citrus foods are rich in vitamins C. However, they are also rich in Vitamin E. Citurs foods, in addition to boosting your immune system, will act as a liver tonic.

When the liver is working better, your metabolism is working better.

4. Forest Berries (such as Cranberries)
Almost all the berries of the forest contain proanthocyanidin. This is a powerful antitoxant that works well on the kidneys and lymph system. When the kidneys are active, so is the metabolism

5. Apricots
A beta-carotene and vitamin C rich fruit, Apricots work well on the lungs (which expel waste products) and extra help if you are still a smoker. When the lungs are working well, the metabolism works better, as there is more oxygen available in the blood for metabolic exchanges.

Inclusion in your diet of these 5 above categories will re-start your metabolism and get you back on the path to losing weight.

More Diet Secrets To Keep Weight off long term

The five tips below will now help you keep the weight off

Drink Lots of Green tea
Research has proven that if you do nothing more than drink 5 cups of green tea daily, you will burn 80 calories. The Chinese have known for centuries that green tea stimulates the metabolism and therefore burns fat.

Eat A Lot of High Fibre Food
No one needs to be told, but a lot of fibre will keep the intestines active, and avoid accumulation of waste products.

If you eat just 25 grams a day of fibre rich food, you can expect to lose 5 kilos in a year's time.

Also, include dried prunes in your daily diet. The prunes will insure a cleaner and healthier colon.

Drink Iced Water
Can you drink 2 litres a day of iced water?

If you can, you know your body will burn 100 calories just to bring the water back to its normal temperature.

If you can add a twist of lemon to the water, you can stop hunger pains and help cleans your liver.

Hot Chili, Mustard, and Horseraddish
They may burn your mouth, but they also help your body's digestive system work better, even for 2 hours after you eat.

The Indians and Chinese understand this, and generally, they are a lean and healthy people.

Include Some Low-fat Dairy Products

Calcium rich low-fat dairy products help burn fat around the abdominal area.

Calcium-rich food stimulates the release of fat from fat cells, and also helps block its absorption.

So there you have it some ways to get your metabolism speeded up to help you burn and keep burning more calories, to knock and keep those extra pounds off.

Lose Weight Fast - The 3 Most Important Tips to Success

There are three reasons why most people cant lose weight and this applies to about 90% of people who embark on a diet to lose weight fast.

The three tips below are applicable to any diet, will help you lose weight fast and allow you to enjoy ANY Food you like.

There easy to do and will make your dieting a pleasure rather than a chore.

1. Be Realistic!
Healthy dieting takes time and this applies to ANY diet so don't crash diet not only is it unhealthy it will make you ill and even more importantly when you stop the pounds will pile back on even quicker.

Take it in simple steps but use this diet to get the fastest results when you start and get you motivated - The cabbage soup diet.

It lasts only 1 week and is the fastest way to get started. It should only be used for 1 week then you can switch to any healthy diet you wish that is balanced i.e. you get all food groups

2. Starving yourself is not the answer!
Your body will only lose a few pounds a week and starving yourself will not make it any quicker or depriving yourself of any of the major food groups.

You need to eat 5 meals a day 3 main and two snacks and make sure you never skip breakfast to avoid hunger pangs later in the day.

While you need to eat 5 meals a day you need to keep in mind portion control, how do you do that?

Well lets consider say rice tuna and vegetables as a meal the size of each portion should be the size of your fist. This is a simple way to achieve portion control

So try the above and make sure you eat 3 meals per day and snack on as much fruit or vegetables as you wish.

3. One Day a week do the following
Follow your diet for six days a week and then on one day forget about your diet and eat whatever you want.

There is logic here and it's the psychological impact on your mind.

If you overeat once a week you remove the one reason many diets fail, which is when choice is removed from you want it even more and don't stick with your chosen diet.

By allowing yourself one day off from your diet you can say:

I will stick with the diet and I can still have the foods I really want i.e I have a choice.

So won't this defeat the object of dieting No it wont, and there are 3 reasons why:

1. It makes NO Long term difference
You will have been eating sensibly on the other six days and one day won't make much difference.

2. It Teaches you better eating habits
By overeating and having treats you will perhaps realize that that your body has adjusted to better eating habits.

This day may not be the pleasure you thought i.e. when every day was a free day, or you don't actually want to eat as much as you thought before you came to your free day.

3. It gives a choice
By giving us choices we are more likely to stay with the diet we have chosen.

Remember: To gain weight you have to eat a lot

Gaining weight is a long term process and you won't undo the good you have done on the other six days by having a free day. What you will do is give yourself the choice and make sticking with a diet less onerous.

No one wants to be told they can't have the foods they really enjoy, the free day gives you choice (the major reason most diets fail) and helps you stick with sensible eating longer term.

So on your free day if you fancy a Big Mac or a pizza go ahead and don't feel guilty dieting should be a pleasure and not a chore so don't feel guilty.

If you follow the three tips above you will be able to lose weight in a healthy fashion and reach your ultimate weight while enjoying any food you want. Try it and see!

Successful Dieting - How To Make It Enjoyable And Lose Weight Fast!

If the idea of dieting fills you with gloom or you don't feel you have the willpower necessary to stick with your diet, and then this article is for you.

Let's look at how to lose weight fast and make it enjoyable at the same time with the following tips:

1. Don't deprive yourself of ANY your favorite foods
Most people fail to stick with their diet because it in many cases deprives them of their favourite foods.

As dieting should be fun and eating is one of the pleasures of life do the following:

For six days follow your diet and on the seventh say eat what you want and forget your diet for this day only.

Gaining weight is a long term process and one day a week will slow your diet down by less than 10% at most and will let you enjoy all foods.

If you are deprived of your favourite foods chances are you wont stick with your diet, so don't fall into this trap

2. Obesity is a recent word
Obesity is caused by two factors that have increased as society has become more developed:

1. We don't exercise as much as we did but the main reason is:

2. We don't eat "naturally from the earth" chemicals, preservatives and processing make many foods unhealthy.

Go organic if you can and also keep in mind no SINGLE food group makes you put on weight.

For example, fat is good for you we all need it but many people try and avoid it but unsaturated fat keeps you healthy.

Same with carbs. They are the bodies fuel and you need them just eat unprocessed i.e. brown rice, jacket potatoes.

It is a question of being sensible in your choices in each group but don't cut out Any group (i.e the Atkins diet) make sure you have some of everything.

3. Eat 5 times a day
Many people think they can starve themselves and lose several stone quickly. They can't.

Putting weight on is a long term process and so is taking it up. Losing weight fast means no more than 3 - 5 pounds a week.

Try and knock it off any quicker and it will come back on or make you ill. Crash diets simply don't work and never have.

4. Learn Portion control!
You can eat five times a day but make sure you learn about portion control. Portion control is essential to weight loss nut most people don't understand it.

As a general rule a portion is the size of your fist. Want a portion of rice? Clench your fist and that's the amount, the same goes with meat and fish.

On vegetables or fruit don't worry too much about the size eat as much as you want.

5. Eat as late as you want
You put on weight when you are sleeping is one of the dumbest myths in dieting. You don't and its absolute nonsense so to avoid hunger pangs eat 5 meals a day at the times that you want.

6. We are all busy so.
Don't fall into the trap of grabbing some quick food like a microwave meal or a pizza when you are rushed off your feet.

Keep food that can be made up quickly that's nutritious For example tinned fish is great for this have tins of Mackerel, Sardines, tuna and salmon on hand and brown rice in storage and vegetables and you can have quick tasty nutritious meal in seconds.

People pay billions of dollars for different diets etc but dieting and losing weight is really common sense.

What is the best diet?

There is no such thing as a best diet so long as it is balanced and contains all the food groups and you are avoiding processed foods, it's very much a question of what foods you like.

If you hate red meat then you should do a fish diet. If you cant stand brown rice substitute jacket potatoes instead.

It's not the foods that are important its just a question of eating healthy unprocessed foods in sensible portions regularly.

If you follow the above advice you will not only lose weight quickly, stay with your diet, never be hungry, and enjoy all your favourites as well.

Now doesn't that sound good?

Balanced Diets - For Quick and Healthy Weight Loss

There are many balanced diets and you can choose whichever one you want or construct one from the general guidelines below.

The advantage of a balanced diet is in the title it's balanced and can give you everything you need, so you are healthy and lose weight as well.

Here are some tips on balanced diets and how they will help you lose weight.

The advantage of balanced diets is that they allow you to maintain weight control naturally rather than having to give up a food group or do to fad or crash diets which are un healthy and don't work.

What are Balanced Diets?

Most nutrition experts agree that balanced diets are based on three basic concepts:

1. Balance

Most health professionals recommend a diet consisting of a balance as follows:

. Carbohydrate intake : 55-65%

. Protein intake 10-20%

. Fats Up to 15 - 25%

2. Moderation

Many dieting programs are successful simply because they are very good at helping people learn to plan portion size

Generally the accepted wisdom is that meals should be eaten 3 - 5 times a day and this will have the affect of decreasing hunger pangs and the desire to over eat.

You can eat the meals at anytime of day and one rule is always eat breakfast it's the most important meal of the day.

3. Variation

All healthy diets involve the inclusion of several food-types.

The primary reason for this is by including variety in your diet, you increase your chances of obtaining the required amounts of essential nutrients you need

Vitamin and mineral composition is food-specific, so you need to eat a wide variety of foods to get all the essential nutrients for overall health.

Variation means you won't get bored, and allows you to enjoy a variety of different foods.

If you check one of the world's healthiest diets it's the Japanese diet. The Japanese tend to eat a greater variety of different foods and people tend to be less obese and live longer than with any other diet

The Composition of a Balanced Diet:

Fruit and Vegetables

Eating healthily means at least 5 portions a day - this includes fruit juices in any form. Also included in this group are beans, like baked beans, pulses and lentils.

Good carbohydrates

In this group you should also aim for 5 portions daily.

This group includes cereals, pasta, rice, noodles, oats, bread and boiled jacket potatoes.

You should aim to include at least one food from this group at each meal.

Dairy Foods

In this group, 2-3 servings daily should be the aim and the group includes:

Milk, cheese and yogurt which are good but restrict the amount of butter, eggs and cream.

Meat, Fish, and Alternatives

In this group aim for 2-3 servings, this group includes:

Eggs, poultry, meat and fish and derivatives such as beef burgers and fishcakes.

You should choose lean meat such as fish or chicken without skin and only have burgers and fishcakes occasionally as treats.

Alternative sources of protein such as nuts, tofu, mycoprotein, vegetable protein and kidney beans.

Foods Containing Fat, and Foods Containing Sugar

In a balanced diet you are always best to eat naturally from the earth and only eat a small amount of processed foods are foods high in saturated fats such as butter, mayonnaise, cream, crisps and fried foods, cakes, ice cream and carbonated drinks.

It is essential to include a small amount of fat in your diet, but the emphasis should be on unsaturated fats, for example:

Olive, sunflower and corn oil and oily fish such as salmon and mackerel.

Balanced diets will lose you weight

A balanced diet will lose you weight if you learn portion control, which will allow you to eat a bit of everything including your favorites.

Man was designed to eat a balanced diet and not restrict or eliminate specific food groups.

You wont ever feel hungry you will healthy and you will lose weight quickly and keep it off.

The above are general guidelines for you to customize for your own use, just simply follow the guidelines for health and weight control.

Amazing Diet Secret - Natural Appetite Suppressant

The worst thing that you can have while on a diet is sudden and profound hunger pains.

Here is an amazing diet secret, direct from the Aryu Veda.

The Aryu Veda is the oldest medical book in existence, written thousands of years ago in ancient India.

There are some foods, which eaten in combination will naturally suppress your appetite. The trick is so easy, and works so well, that you will wonder why everyone does not know it.

The Human Appestat

We all have a sort of switch in our brains that tell us to stop eating. Many obese people have defective switches (call the appestat).

Most of us have good working appestats, but our bodies still crave food, against our basic natures.

Eating Cycles

Many doctors and dieticians advise on eating smaller meals but more frequent that three times daily.

After eating only a small meal, and waiting for the chemical and physical reactions to hit the brain and activate the appestat, we stop feeling hungry.

If you are dieting or even not dieting, try the 5 small meals a day plan anyway. It's very good for your health and your stomach is not obliged to digest a massive meal. You will feel better for it.

Sudden Hunger Pains

We all have them, and when we do, we often reach for some convenience foods. This is the worst thing that can be done for a diet.

If you are hungry you must eat a fruit or something that will not add calories and fats to your diet. The obvious bad choice is chocolate candy. Nothing could be worse for a diet/

The Natural Appetite Suppressant

If you take a few (no more than 10) raw peanuts, and eat each one slowly, downing it with a few sips of hot coffee, you will have added only 30 calories to your diet, but you will see your hunger pains completely disappear for more than 3 hours. It works every time.

You must however wait 10 minutes after you finish before the hunger pains leave you.

Hunger pains, like most natural sensations come slowly and leave slowly, so don't expect an instant disappearance.

After you eat the nuts and drink the coffee, so something to entertain your mind and body.

Walk and window shop, or if you are in the office, do some stair climbing on the stairwell. Just pass your 10 minutes without thinking about food or how hungry you are (and soon to be 'were').

With your hunger gone, go about your business and if you are on the 5 meal a day plan, enjoy a small but tasty meal at your next opportunity

Drinking and Dieting - How To lose Half a Stone Quickly

If you want to lose weight fast then what you drink is just as important as what you eat.Here we are going to look at drinking and dieting and how by making some simple changes in your drinks you can lose weight fast.

These drinking and dieting tips are easy so let's look at them.

1. Coffee
It's great that we have so many different varieties of coffee and specialist coffee shops have been one of the major growth industries in recent years.

Only one problem - many coffees contain up to 400 calories - the equivalent of a filling snack.

Also caffeine gives an energy boost followed by a slump, so you are then more likely to eat to satisfy your craving for energy.

If you must drink coffee take it black (or coffee with skimmed milk at around 10 calories it's the best option.

Or try drinking tea. Green tea is a great option.

It has been found that drinking 5 cups a day boosts the metabolism that can see you burn up to 70 extra calories a day.

2. Drink water
Drink plenty of fresh water. Water is an important catalyst in losing weight and keeping it off.

It acts as a natural appetite suppressant by keeping your stomach full and fending off dehydration which can lead to hunger pangs.

When we get "hunger signals", in many cases they are "thirst signals", so drink 1.5 - 2 liters a day to fend them off

Water also helps your body metabolize stored fat by helping the kidneys flush out waste.

Drinking eight glasses of cold iced water each day burns about 60 calories.

Your body has to work to raise that waters temperature to your body's temperature. This results in burning about 420 calories per week.

3. Carbonated Drinks
Here you need to consider that a can of coke has around 150 calories so 4 day means 600 the equivalent of a meal.

Switch to diet options or cut down. Carbonated drinks in terms of calories add up!

4. A tasty foiling lunch drink
Soup is fantastic for weight loss, is full of goodness and is filling and their great in the winter to.
Make sure you go for healthy options lots of vegetables, fish, beans and chicken are good options.
Vegetables have slow realise carbs for energy and the meat protein which makes you feel full for far longer.
Juice full of goodness and tasty but be careful. You need to drink juice with pulp in it (i.e the bits) as these are shown to keep you full longer and prevent snacking.

Buy fruit juice without added processed sugar make sure it's organic and full of pulp.

6. Alcohol
The killer on a diet but you don't have to give up entirely. Consider the fact that alcohol is laden with calories and increases appetite and you can see how it can ruin your diet.

Let's be honest though many of us like a drink, but you need to be sensible.

If you are out and want a drink then the best option is a sprit and a diet mixer or the occasioal glass of wine with a meal is ok.

How much can simple drink changes make to your diet?

When dieting drinking and dieting are closely linked and unless you are careful about your drinking your diet will suffer.

Follow the above tips though and you will soon be losing weight fast and feeling great so try them.

Healthy Diets - Lose Weight, Live Longer and Avoid Disease

The diet enclosed is balanced it will help you lose weight give you more energy and is proven to help you live longer and protect you against disease and it provides a huge amount of foods you can eat so you will never be bored.

What is this healthy diet? Read on and find out.

It's the Mediterranean diet.

It is in the news again as its proven to help protect against disease and help you live longer ( due to one super oil we will discuss later ) first consider the following:

In contrast to Northern Europe and North America

1. People live longer in countries such as Spain Greece and Italy.

2. People have far less risk of getting cancer such as colon breast and ovarian.

3. Obesity rates are significantly less.

The super food that has put it back in the news is:

Olive oil. Just taking a small amount of oil per day in clinical tests showed that it protects against cell damage and after just two weeks people who did not have olive oil in their diet saw a large drop in free radical damage.

Olive oil is a major part of the Mediterranean diet, but is only part of why the diet is so healthy.

Oily Fish

Another major part of the diet is oily fish such as mackerel, sardines and salmon.

Oily fish are a source of omega-3 polyunsaturated fats and the complex long chain derivatives of these fats are good for heart health due to the fish's anti-inflammatory and vasodilatory properties, which aids circulation.

The major components of the diet are:

. Consumption of olive oil daily

. High consumption of fruits, vegetables, breads, cereals (such as pasta, beans, nuts and seeds).

. Moderate to high consumption of fish and poultry.

. Moderate consumption of wine.

. Low consumption of eggs and red meat.

The Mediterranean Diet seems unusual as fat is given such weight in the diet.

It actively encourages people to eat more mono-saturated fats to become healthier.

It works on the notion monounsaturated fats (such as olive oil) which balances animal fat.

Monounsaturated fats are 'good' fats which are required for the body to function at its best.

Advocates of the Mediterranean diet also stress that red wine, should be consumed frequently as it is a significant factor in reducing heart disease.

Red wine is renowned for the antioxidants contained such as bioflavonoid, which helps to eliminate bad toxins in the body.

It works!

Medical research shows how healthy it is, so consider this:

If you are a dieter you can eat a huge amount of food, never be bored and drink wine as well! Anyone who wants to live longer, protect themselves against disease and be healthier and slim should consider it.

Lose Weight Fast - Naturally With These 8 Simple Tips

This diet will ensure your full of energy and vitality improve skin tone make your hair glossy and detox and make you lose weight fast.

The above diet is totally balanced and unlike fad or crash diets will not deprive you of any food groups or make you feel ill

So here are your tips to lose weight fast.

1. Go Organic & Up fruit & Veg Intake

Switch your shopping to buying organic ingredients and up your fruit and veg intake

2. Drinks

Cut down or eliminate alcohol, fizzy drinks and caffeine. Switch to Green tea loaded with antioxidants and make sure you get plenty of fresh water - 2 litres a day.

Water is will flush out your system and is known to help speed up the fat burning process. Also as many hunger pangs we get are thirst pangs this will keep appetite in check.

3. Eliminate processed foods

Such as burgers and Pizza's and get more good carbohydrates such as oats, brown rice and jacket potatoes to ensure that your blood sugar levels are kept even and you have plenty of energy.

4. Get good fats

We all need good fats their vital to our health and vitality. They will protect against illness, supports the immune system make your skin, hair and nails look better

The best way to get them is from oily fish such as, mackerel, salmon, sardines, herrings and olive oil.

Make Sure you get 3 - 5 servings a week and take a fish oil capsule daily.

5. up your intake of lean protein

Lean protein provides an immediate satiety factor - it keeps you full for longer periods.

It also prevents insulin spikes that lead to energy falls and sugar cravings.

It maintains muscle mass which is crucial in the fat burning process.

At least 20 - 30% of daily calories should be lean protein get it by eating:

Cottage cheese, low fat yogurt, skimmed milk, egg whites, fish, shrimp prawns, skinless chicken, turkey, beef, lentils, fish, kidney beans, tofu and soy products.

6. Eat fiber

This keeps food moving through your bowel. Just like water, fiber rich foods bulk you up and make you feel full.

The average person could lose around 10 pounds per year just by doubling their fiber intake. The average person consumes about 8g per day this should be increased to 25g per day.

It's found only in plant foods and our bodies are unable to digest it so it's simply eliminated.

In the process it cuts calories by attaching to some of the protein and fat that you eat along the way eliminating that as well

Finally, fiber rich foods are normally low in calories and filling so eating more of them means you're eating fewer calories and consuming less calories from other foods.

Start your day with a high fiber cereal and keep eating fiber throughout the day.

Good choices include: strawberries, apples, figs, and chickpeas, potatoes with skins, broccoli, brown rice, beans, and nuts.

7. Eat regularly

You can eat 3 main meals a day with two snacks in between.

Never skip breakfast so that you don't suffer hunger pangs later in the day. Your body has been without food for 8 - 10 hours so fuel it and set your self up for the day.

8. Portion Control

Make sure you aware of portion control. With your 3 main meals to get the portion size of brown rice you can have as example, clench you fist and that's the amount you can have same with vegetables and protein consumed.

Why the above diet will help you lose weight and be healthy

The above diet will help you lose weight naturally as it's balanced and It will give you energy, vitality and make you feel and look better - Try it and see.

The Carb Rotation Diet It's greate nutrition program created by a credible Professional Jayson Hunter

So. It's unfortunate, but true: Many women feel the need to starve themselves when they have twenty pounds they want to lose so they can look great for a special occasion. Whether it is a wedding, class reunion or some other special event there is a tremendous amount of pressure on women to look great. And this pressure often leads to the yo-yo dieting and weight gain that is so prevalent in our society today.
You know the pattern: You starve yourself and seem to drop a ton of weight fast. But then
when you go back to your normal eating patterns you gain not only the weight you lost back, but you gain even more!
And it's all the result of one thing: Starving your body of the nutrients it needs.
As youve probably read somewhere by now, your bodys metabolism actually burns more fat when it's fed more often. So if you want to lose dress sizes and inches fast you need to be good to your body. And that means eating the foods it craves to help it melt fat.
So here are 5 simple steps you can follow to help you lose twenty pounds of pure fat. And
these steps will help you keep the weight off and end once and for all the yo-yo dieting
dilemma.
Oh, but before I forget, at the end of the five tips I will tell you about a website for you to visit where you can even more great FREE info and even a 30 day meal plan to make your's life even easier!
1. Increase Non-Starchy Vegetable Intake
You have probably seen this many times before, but I guarantee it is one of the most
important steps to losing weight. Why you ask? One reason is because eating non-starchy
vegetables increases your fiber intake which makes you feel fuller quicker.
Another reason is that vegetables are energy consumers. It takes more energy to digest a
vegetable than a type of carbohydrate. You could actually be in a negative calorie balance if you compared one carrots calories to the amount of calories it took to digest and utilize tat carrot.
There are studies that show on average for those that ate 4 or more servings of non-starchy vegetables a day were the biggest losers when it came to weight loss
2. Protein Should Be At Every Meal
To optimally preserve your lean body mass while losing weight it is extremely important to
consume some type of lean protein at every meal.
Protein is a great nutrient to prevent you from overeating because it will fill you up quicker.
It is also another nutrient that is energy costly, which means it takes more calories to digest%u0173 and utilize protein than it does a carbohydrate.
Your best sources of protein are beef, chicken, fish, eggs, and dairy.
3. Eat Whole Grain Carbohydrates
Consuming whole-grain carbohydrates regulates your insulin levels and keeps your body
from producing too much insulin. This, in turn, keeps you losing weight.
Large amounts of insulin promote fat storage and fast digesting or simple carbohydrates
produce large amounts of insulin. You want to limit or avoid these fast digesting carbs.
By doing this you not only improve your health, but will speed up your fat loss.
Some studies believe that up to 70% of successful weight loss stems from keeping insulin
levels in check and to do this means eating whole grains and avoiding simple carbs.
4. Eat More Healthy Fats
Consume adequate amounts of healthy fat foods such as olive oil, walnuts, almonds, or
other Omega-3 products.
Healthy fats are great antioxidants. They also help with brain function and many other
essential processes that take place in the body on a daily basis.
Essential Fatty acids also help prevent certain diseases such as heart disease and cancer.
Some studies are starting to show that consuming Omega-3 products may boost your
metabolism by as much as 400 calories a day.
5. Eat Frequent Meals
There is a direct correlation with eating patterns and volume of food consumed as well as
insulin levels.
Eat 4-6 small meals day a day instead of the usual 2-3 large meals. Eating frequently will
help regulate and boost your metabolism to burn more calories.
By eating smaller portions throughout the day, you tend to eat less food overall. You also
control your blood sugars because, by ingesting a steady state of nutrients throughout the
day, your body has no need to significantly elevate insulin levels to handle large amounts of food.
Now of course I do recommend you exercise while making these 5 changes to your diet
because nutrition and exercise go hand in hand for fat loss. If you make these simple
changes to your diet and take part in an exercise program that has you burning calories then you will drop dress sizes and inches quickly, safely and permanently.
Jayson Hunter RD, CSCS is the author of the Carb Rotation Diet. To discover the 5 absolute truths Every Serial Dieter Who Seeks Rapid-Weight loss MUST come to grips with visit The Carb Rotation Diet site: http://www.carbrotationdiet.info

How to Boost Your Metabolism

One reason why someone may be overweight is that their metabolism is lower than it should be. A person’s metabolism is the rate at which his or her body burns calories to perform all of its activities, including breathing, digestion, and circulation. A person’s metabolism can be affected by such factors as age, gender, genetics, stress, and the amount of exercise the person gets. People with more lean muscle mass generally have a higher metabolism.

If you want to burn fat more efficiently, you need to boost your metabolism. There are a number of ways that this goal can be achieved. Please continue reading to learn more:

Exercise
By exercising regularly, a person sheds fat and builds up lean muscle mass. Lean muscle burns more calories than a similar amount of fat, even when the person is at rest. Both cardio and weight training should be included in an exercise routine. Something as simple as taking the stairs instead of using an elevator or taking a brisk walk will help you boost your metabolism.

Eat Breakfast
It’s important to start off your day by eating something. If you make a point of eating in the morning, you will be giving your metabolism a boost that will carry you through your day. If you don’t have time or want to sit down to a large meal, try a smoothie. Some people on the go grab a cereal bar, a bagel, or a low-fat muffin. Add some cheese, a container of milk, and a piece of fruit for a balanced breakfast.

Cut Down on Sugar
Be aware that processed foods and soft drinks contain a large amount of sugar. Do choose raw foods more often. Keep in mind that carbohydrates keep your blood-sugar levels constant; refined sugars cause your blood-sugar levels to spike quickly and then drop off.

Eat Regularly
Instead of eating three large meals each day, do eat smaller meals more often. By adopting this tactic, you will give your body a steady supply of energy. You will also be less likely to start binge eating.

Drink Green Tea
Green tea is known to boost a person’s metabolism. This comforting drink does not flood the body with caffeine and can be enjoyed anytime.

Get Enough Rest
A lot of us don’t get enough rest at night. Try to go to bed at the same time each night and get up at the same time each morning. You need this time for your body to rest and repair itself. If you are tired, you are more likely to consume more sugar and caffeine.

Drink Water
Your body will work more efficiently if you are well hydrated. By consuming the recommended eight glasses of water per day, your kidneys will be working properly. Your liver can then focus on flushing fat from your body.

The secret to boosting your metabolism lies in adopting a healthy lifestyle. Eat well, exercise regularly, and get enough rest. If you do all these things, your metabolism will start to work at a higher efficiency, making it easier for you to lose weight and keep it off.

Frequently Asked Questions About Weight Loss And Diets

If you're on a diet, or considering going on one, you're in luck. We've put together ten of the most frequently asked questions about diets and weight loss and compiled them here. Enjoy!

1. How much should I weigh? Your doctor can answer that question most accurately. More important than how much you weigh is your body/mass index, which measures your height against your weight.

2. What's the best diet for losing weight? Any diet that provides all the nutrition that you need for health, and in addition, provides fewer calories than your body burns regularly.

3. How can I keep off the weight that I lose? If you lose weight gradually and re-educate both yourself and your body about food, you'll have a good start. The secret to keeping weight off is to balance your energy needs with your food intake. Eat enough calories to supply your body's energy needs, but not so many that your body stores the excess as fat.

4. What's the story with obesity and diabetes? Obesity increases the risks of a number of chronic health conditions, and diabetes is one of them. People who are more than ten percent overweight increase their risk of developing type 2 diabetes substantially.

5. How do I decrease my intake of sugar? Obviously, you can decrease your intake of sugar by cutting out sweets and refined snacks, but you should also watch out for 'hidden' sugars. Check ingredients. High fructose corn syrup and sucrose are both simple sugars that add lots of calories and little nutrition.

6. How often should I weigh myself? Most diet experts recommend that you weigh yourself no more than once a week. Some go so far as to tell you to throw out the scale entirely! A more accurate measure of your loss is your clothing size. If your clothing is feeling looser, you're doing great.

7. Do I really have to exercise? You don't HAVE to, but it will be a lot harder to lose weight if you don't. A half hour of moderate exercise daily is the minimum activity level for healthy weight loss. You can get it walking, running, cleaning your house - anything active burns calories.

8. What's a calorie? A calorie is a measure of energy. Foods are rated with calories based on the amount of energy they provide to the body when consumed.

9. Can I lose weight without changing my diet? Weight loss results when you burn more calories than you consume. If you only need to lose a small amount of weight and your diet is generally healthy, you can lose weight by increasing your activity level to burn more calories. If your diet is poor, or if you're more than a few pounds overweight, you really need to learn a new, more healthy way or eating, or you'll put the weight back on when you go back to 'normal' eating.

10. Should I eat fish on my diet? Unless it's expressly forbidden by your diet, absolutely. Fish is high protein, low saturated fat, and high in omega 3 fatty acids. Some doctors recommend eating as much as 10 servings of fish per week.

The Myth of Fast Weight Loss

By Jason Arina Nikitina

Copyright 2005 Arina Nikitina

You will be surprised to find out how many people are actually looking for a fast weight loss program. Why fast? Well, first of all, most of us are impatient. We live hectic lives. We want results now, we want to notice the change right away, and we don't want to work hard to achieve those results.

Most people eat what they want all year round, prefer TV over exercising and dream about how next week (or month/year) they are going to start a healthy lifestyle. Suddenly one day they realize that it is just 2 weeks left before they have to go to a Christmas party or that summer is coming up and they want to look good in the new bikini. Usually around this time I get hundreds of emails - all of them pretty much the same "I have this event coming up in two weeks. I need to lose about 10-15 pounds. What is the fastest way to do it?"

Of course TV and Internet is full of commercials that promise you to lose 20 pounds in two weeks. They even show you tons of pictures of fit, smiling people with perfect bodies. Just pop a magic pill 3 times a day and you will turn into a supermodel right away. Sounds good, right?

I hate to disappoint you but this is just another scam created to get your money. There is no such thing as fast weight loss. I'm sure I'll get some infuriated replies like "That can't be true! My friend Maggie lost 16 pounds in two weeks doing Low carb diet!" Well you are in for another disappointment. Your friend didn't lose any fat. She lost water and muscle.

Human body is a well coordinated working mechanism. It has no idea that you've decided to fit in a size 8 dress and doing some new fad diet. It thinks you are starving. It's too concerned about survival to allow us losing weight fast. Instead your metabolism slows down to conserve the energy. As soon as you'll start eating normal food you'll gain all of your weight back and some extra pounds in addition to that.

To make it simple fast weight loss is always followed by fast weight gain. No exceptions. In addition to that when you lose weight too fast, your skin does not have enough time to shrink, it will become loose.

The right amount of weight that the average person can lose in one week by eating correctly and doing exercises is around 2-3 pounds. That is a healthy, safe, effective amount to lose. Only that way you can get long lasting results. I know it is not as fast as many people would like to lose weight, but think about it how long did it take you to gain weight? I bet you $1000 dollars you didn't gain 20 pounds in two weeks. It is only logical, that your body will not allow you to lose 20 pounds in two weeks. Sorry!

I'm trying to save your money here, so repeat after me "There is no machine, no special diet, no special workout program, no special pill or special patch that will help me to lose weight fast and healthy at the same time". Repeat it to yourself every time you have an urge to buy some "quick fix" no matter how appealing it sounds.

Remember people who have created these commercials are professionals who know what you would like to hear. Don't let them fool you. Just try to eat right and work out. Be consistent. Make one little step at a time and you'll be surprised how far you can actually going of fish per week.

Lose Weight Fast - Lose Half Stone In A Week With A Healthy Diet

A lot has been written about many diets, and many are fads. However, what you will see below is an effective, week diet to lose weight fast (up to half a stone in weight) in a healthy manner.

The rules

Are simple. You follow the diet as written.

No substitutions, no cheating, and no starting this diet without consulting your doctor first.

You will lose weight fast, and a lot of it, so make sure your body is ready for it.

There is nothing listed in the diet menus that cannot be found anywhere.

Use salt sparingly. During the week do not eat fats except as listed.

If there is a food you dislike, then this diet is not for you. No substitutions are allowed, but follow as written and you will lose weight fast and in a healthy manner

Three meals a day are allowed Breakfast, Lunch and dinner and they listed in that order below against each day.

So here you go the lose weight fast diet follow it as written and watch the pounds fall off.

Monday

1 piece of fruit in season 1 slice of brown bread without butter or honey Coffee or Tea

Sliced cold chicken. No skin. 1 tomato Water or diet drink

I can Tuna

Mixed Green salad no oil, or dressing

1 slice brown bread

1 piece of fruit in season

Tuesday

1 piece of fruit in season

1 slice of brown bread without butter or honey

Coffee or Tea

Mixed Fresh Fruit Salad Water or diet drink

Grilled ground meat steak. 350 grams only

Tomato, cucumber and olives. No oil

Tea or Coffee

Wednesday

1 piece of fruit in season 1 slice of brown bread without butter or honey

Coffee or Tea

1 can of Tuna fish1 grapefruit

Water of diet drink

Any Roast meat

Mixed Green Salad, no oil

1 tomato

Tea

Thursday

1 piece of fruit in season

1 slice of brown bread without butter or honey

Coffee or Tea

2 hard boiled eggs

Cottage Cheese

Tomato

I slice of brown bread

Water or diet drink

Boiled chicken (as much as you want)

Mixed Green Salad, no oil

Tea or coffee

Friday

1 piece of fruit in season 1 slice of brown bread without butter or honey

Coffee or Tea

Large bowl of cottage cheese

Green salad, no oil 1 slice of brown bread

Water or diet drink Grilled fish of any kind

Large mixed salad or vegetables

1 slice of brown bread

Tea

Saturday

1 piece of fruit in season 1 slice of brown bread without butter or honey

Coffee or Tea

Large Mixed Fruit salad Water or diet drink

Oven roasted chicken Tomato salad with lettuce and fresh onion

1 grapefruit Coffee or Tea

Sunday

1 piece of fruit in season

1 slice of brown bread without butter or honey

Coffee or Tea

Sliced Cold Cuts

Mixed cooked vegetables

1 Grapefruit

Water or diet drink

2 hard boiled eggs

I slice of brown bread

Mixed salad no oil

Tomato

Coffee or tea

Remember, no cheating. Drink also water in between meals if you are hungry. Drink water in any case, between meals. Eat early. Do not have your diner after 19:00 hours under any occasion.

You will lose weight fast where other diets have failed you in the past.