Healthy Diet For Long Term Weight Loss Success

Weight loss is all about burning more calories than you eat, but what’s the best way to do that? Knowing the basics of how to lose weight, how to exercise for weight loss and how to motivate yourself are essential for creating a program that works for you. If you’ve ever tried to lose weight, you know it can be a difficult process. But, there are ways to make it easier. Understanding exactly what you need to do to lose weight is your first step

Despite what you may think, losing weight isn’t a mysterious process. In fact, weight loss doesn’t even have to involve strange diets, special exercises or even the ‘magic’ of pills or fitness gadgets. Want the secret to weight loss? Make small changes each and every day and you’ll slowly (but surely) lose those extra pounds.

Rules of Weight Loss. To lose one pound, you must burn approximately 3500 calories  over and above what you already burn doing daily activities.

   1.  Calculate your BMR  (basal metabolic rate). Your BMR is what your body needs to maintain normal functions like breathing, digestion, etc.

   2. Calculate your activity level. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. throughout the day.

   3. Keep track of how many calories you eat. Use a food journal to add up what you eat and drink during the day. If you’re eating less calories than you’re burning, you’ll lose weight.

Setting weight loss goals is probably one of the more difficult things to do when you embark on an exercise and/or diet program. How much do you need to lose? That question is hard to answer and often based on your particular goals. If you’re losing weight for your health, your goal might be more modest, say 5-10% of your current weight. But what if you have something more specific in mind like a certain clothing-size you want to fit into? How do you set a reasonable goal for yourself?

The key to setting weight loss goals is to follow the standard of goal setting. It needs to be specific, measurable, attainable, realistic and tangible. Your first step is determining if you really need to lose weight.

Do You Need to Lose Weight? If you talk to most people, you’ll probably find that everyone feels like they need to lose weight, even people who appear to be at a healthy weight. Often our weight loss goals are based on what we think we should look like rather than what’s reasonable for our bodies right now.

In general, a candidate for weight loss may have the following characteristics:

    * A BMI of more than 25
* A Waist-Hip ratio of higher than .8 for women and higher than 1.0 men
* An Abdominal Girth measurement of more than 35 inches in women and 40 inches in men

Of course, those aren’t the only clues that tell us we need to lose weight. There are those annoying indications like tight clothes, getting out of breath doing simple activities, or stepping on a scale for the first time in awhile. But, before you set goals based on what you think you should weigh, make sure you really need to lose weight.

Set Your Goals

If you’ve determined you do need to lose weight, your next step is to set a reasonable weight loss goal for yourself. You can base your goals on any number of factors, but a great place to start would be the general recommendations set out by the American College of Sports Medicine which are 5-10% of body weight or one to two pounds per week.

Safe and Successful Weight Loss – Facts and Myths About Weight Loss Diets

When searching for a safe and successful weight loss plan we may be a little unsure of which way to turn since there are so many conflicting reports out there. In order to lose weight successfully we need to know what works and what does not. Many dietary myths prevent long-term weight loss and can actually harm our health, therefore it is extremely important to lose weight the right way.

Take a look at some facts and myths that can influence safe and successful weight loss.

The Facts

1. Calories Per Pound of Body Weight.

Approximately 3,500 calories equals one pound of body weight. The rule of thumb for weight loss is that if we reduce our calorie intake by 500 calories a day we would lose approximately one pound a week. This applies whether they are food calories coming in, or energy calories going out.

Recommended daily calorie intake varies from person to person. Age, height and weight, level of daily activity and body composition are among the factors that must be taken into consideration. On average, it is approximately 15 calories per pound of body weight. For example, someone who weighs 160 pounds may consume around 2,400 calories each day to maintain his or her weight ( 15 calories/pound x 160 pounds = 2,400 calories).

A balanced diet combined with any type of exercise are the key factors in fat loss and weight reduction. If we eat more calories than we burn off throughout the day the result will be that the calories are stored as fat.

For long term weight loss, aim to lose one to two pounds a week. Losing weight more rapidly means losing water weight or muscle tissue, rather than fat.

2. Eat Slowly to Lose Weight

From the moment we start eating it takes the brain 20 minutes to start signaling feelings of fullness so the amount of calories consumed before we begin to feel full can vary depending on how quickly we eat. Give the 20 minute signal a chance to set in by eating slower and shed those extra pounds.

3. Calorie Shifting to Boost Metabolism.

Many people find that after six weeks or so, their weight loss levels plateau. The reason for this is our bodies anticipate these amounts and adapt so our metabolism slows down. We can trick our body by adjusting our calorie intake. Changing the kinds of food, the nutrients and the calories we eat every few days will keep the body guessing and force our metabolism to kick start into action again.

A cheat day once in a while works well – as long as binge eating isn’t involved – not only does it confuse our metabolism into thinking more fuel like this is coming the next day resulting in a faster digestion rate, but it also gives us a mental break to help keep ourselves motivated on the days we diet.

4. Dietary Fibre to Maintain Weight Loss

A diet high in fibre consisting of fruits, vegetables and whole grain foods help us to feel full, without adding calories. Foods high in fibre are generally lower in calories and can help maintain weight loss.

The Myths

1. Foods Labelled Low Fat Mean Fewer Calories

Low fat or fat-free claims on labels do not necessary mean these foods are calorie-free.

Foods labelled as such sometimes contain high levels of sugar. Always check the ingredient list on food labels. Watch out for other words used to describe sugar such as sucrose, glucose, fructose and hydrolysed starch. The higher up the ingredients list they come, the higher in sugar the foods are.

Many of us mistakenly think that by eating a lower fat version of a food, we can eat more of it but this will only undermine our efforts and will inevitably lead to weight gain.

2. Eliminating Carbohydrates to Lose Weight

Carbohydrate means carbon plus water – thus the body’s preferred energy source. It was once thought that the key to weight loss was eliminating all high carbohydrate foods, including potatoes, pasta and rice. Cutting out carbohydrates can produce significant weight loss in a short amount of time, but the results are not long-term. As soon as we start eating normally again, the weight returns, even more than before. Good carbohydrates in moderate quantities are necessary for long-term weight control and any healthy diet must include them. It is only when we add butter, cheese or cream to them that we turn them into a fattening food.

3. Avoiding all Fat is Necessary for a Healthy Diet

It is important to have some fat in our diet because fat is necessary for energy and a source of the essential fatty acids that the body cannot make itself. Include a healthy balance of monounsaturated, polyunsaturated and even a small amount of saturated. Trans-fats should be avoided altogether.

Too much fat consumption provides more energy than we actually need so we gain weight. Since fat contains more than twice the calories per gram compared to protein and carbohydrates, to lose weight on a calorie-controlled diet, we need to monitor our overall fat intake, our total calorie consumption and our portions.

4. Skipping meals Leads to Weight Loss

Skipping meals lowers our metabolism and causes sudden hunger and food cravings. It is much better to eat 4-5 smaller meals than 2 or 3 large ones. Many people skip breakfast because they think it will help them to lose weight.

Breakfast is one of the most important meals you can have.

When we wake up in the morning, our metabolism is already low because it has been many hours since our last meal and our bodies have had very little to do in that time. It needs food to stimulate it into burning off calories, which will give energy for the morning ahead. Missing out on breakfast means that our bodies miss out on that energy rush and begin to crave high fat snacks, sweets and sugary drinks.

Discover New Weight Loss Tips and Medical Devices For The Digital Age

What do the lap-band, the Food Phone, and the VBLOC have in common? Well! These are just some of the hottest new weight loss devices available today, to help you shed those extra pounds you have been carrying around for a while. The pervasive digital age, and some smart scientists, have combined forces to create new frontiers in weight loss techniques for anyone who is looking to lose that extra weight.. These new weight loss tips and techniques may not be for everyone, but people are jumping right in, and getting comfortable using them. It seems like this may be exactly what some folks need to finally break the yoke of obesity from off their lives.

Take the LAP-BAND for example. This is an Adjustable Gastric Banding System designed to help you gradually lose pounds, and control your weight by reducing the amount of food that your stomach can hold at one time. The company who pioneered this device, Allergan, claims that this technology has been created after a great amount of research and development. The name “LAP-BAND” comes from the minimally invasive surgical technique known as a laparoscopy. This minimally invasive surgery, places a silicone gastric band around the top of the upper part of your stomach. The system then works by helping you controls your food intake and supporting long term, sustainable weight loss. At least that is the official company line.

The Food Phone is another new technique for weight loss, but is fairly low-tech. What will they think of next? It appears that an entire sub-set of the weight loss industry has sprung around common digital devices we use daily, such as cell-phones, PDA’s, and computers. These are supposedly programmed to help us achieve our weight loss goals. Over the last few years, dieting has truly gone digital. These devices are now helpers in the fight against obesity, and chronic health issues due to overweight.. But this new weight loss tip has an unusual twist.

The food Phone works like this. You pay a monthly fee to stay connected to the system. The system is actually a network of users, dieticians, and techno-geeks that are connected via cell phones and computers and available twenty four hours per day. If you get the urge to eat, you first take a digital picture of what you want to consume, and send it via email or text message to your Food Phone coach. Your coach then phones you back with an instant approval or disapproval”. He will also send you suggestions for what to do instead, such as eating half a portion of your desired treat. There is a monthly fee for this service of approximately US$150.00, and of course, there are people who have signed up for it.

What is the justification for these new weight loss devices? In the words of New York University Nutritionist Samantha Heller, MS.RD, “If something helps you make healthy lifestyle changes, and you can maintain those changes, then it’s always a good thing,”

Lona Sandon, MS, RD, a spokeswoman for the American Dietetic Association declares that “Clearly, some of these devices and services are better than others but in the end it still comes down to you, how much you eat and how much you exercise — that’s what matters most,”

Recently, U.S. Food and Drug Administration (FDA) tested a new weight loss device called the VBLOC. The main feature of this device is its ability to suppress hunger pangs, making a patient eat less, thus losing weight. This VBLOC is a receiver of sorts, which, at the time of testing, had already helped a dozen patients lose approximately 29 percent of their excess body weight.

In the case of the VBLOC, the Patients wore a belt that transmitted electronic impulses that block signals travelling between the brain and the stomach via the vagus nerve. By blocking this signal, hunger pangs are suppressed, and the patient naturally eats less. VBLOC Therapy’s affect on controlling obesity is being studied at several select centers within and outside the U.S.

These studies are created to determine safety and efficacy of this weight loss method, and reports are that these studies are being conducted under a strict protocol approved by institutional review boards and regulatory agencies. An article on the new device says that it works by flowing 5,000 hertz worth of electricity out of the neuro-regulator and down two laparoscopic inserted electrical leads onto the vagus nerve every five minutes.

The intended targets are clearly those people who are suffering from obesity, not just those desirous of shedding a few pounds. They are presumably more willing to use these new weight loss devices to help them in their quest for weight reduction. New weight loss tips come and go, but one thing is for certain. It, is that your own will and discipline will always be important factors in the fight against overweight or obesity. Technology will help, but ultimately, the results you get will depend on you.

Fast Weight Loss Tips That Will Give Great Results

Do you have an interest in losing weight? In a hurry to slim down? While it is not always the best option to rely on quick weight loss there are many people who need, or rather want, fast results.

The most obvious way to achieve fast weight loss is by cutting back on the foods that you eat. When you reduce your food consumption, it is wise to reduce it gradually rather than starving yourself right from the start, stopping eating if only for two or three days is not something you want to do. You may well lose weight quite quickly but when you resume eating once again any weight you may have lost will be gained back immediately plus you may actually gain extra!

It is far better to look at what you eat and cut back on foods you know to be ether high in fat or sugars as these are the main problem areas for people with weight issues. If you wish to lose weight quickly you will need to eliminate junk food completely from your diet if only for a short period of time.

Junk food isn’t just a word used to define food you purchase from fast food joints or anything cooked in fat or oil , it is the term used to describe any food that contains more calories than the body uses to digest it. In other words if you eat something and it contains 300 calories and the body burns just 100 calories whilst digesting it, it would mean that there are 200 empty calories remaining. These calories if left unused will be turned into fat deposits, therefore any food that leaves an unused quantity of calories after digestion is classified as a junk food.

Exercise is another great way that you can achieve significant weight loss results. The trouble with using solely exercise to try and achieve fast weight loss is that it doesn’t always provide immediate results, as it typically takes at least a week or two before any noticeable weight loss is seen. The results of exercise will be greater, and quicker the more overweight you are and it would also be advisable to combine exercise with a good weight loss program. When you exercise you will obviously burn off calories therefore your body will have fewer calories that turn to fat. This is what makes it possible for you to lose weight through exercise but, by reducing the number of calories you would normally eat daily by using a weight loss plan, a quick and efficient drop in weight can be easily achieved.

Another way of fast weight loss, and just a little controversial, is the use of a cleanse. These cleanses are often referred to as colon cleanses or weight loss cleanses. The cleanse method is basically a body flush that removes toxins and stored waste from your digestive tracts, and it has been claimed to remove anything up to 7 or 8 pounds of stored waste. Now the point you should remember is that the colon cleanse isn’t working on removing excess fat, it removes stored waste, that will contain fatty substances for sure, and toxins.

Many of these colon cleanse treatments are accompanied by special dietary requirements that must be followed to the letter to reap the greatest results. For the quickest weight loss, rather than the tablet treatments you may want to look at liquid cleanses, as the results are often faster.

The weight loss tips above may help you to achieve faster weight loss than traditional methods, even if it is only a small loss.

Weight Loss Plans – Lose 20lb This Month With a Simple Weight Loss Plan

Committing to a serious undertaking such as losing weight requires a lot of self discipline as well as careful preparation. One cannot just decide to lose weight and jump right on it. This is where making weight loss plans comes in. Having a certain level of structure and system in the process of losing weight will provide more room for monitoring your progress and it will allow you to adjust accordingly. Among the most important things to have in your weight loss plans are the following:

A goal chart.

Your weight loss plans should always be result oriented. You should visualize want you want to achieve on a daily, weekly or monthly basis. This chart should contain time frames as well as your targeted amount of weight lost by the time. Being goal oriented also entails having achievable targets. You should be as pragmatic and as realistic as possible. Setting impossible goals will only cause you to feel disappointed and in the end, inadequate.

A weight loss journal

Recording your numbers is not the only way to monitor your progress. It is also good to chronicle the whole experience by scribbling notes and ideas on a journal to make room for self introspection. You should be able to tell yourself exactly how you are feeling while being under the process of losing weight. The whole ordeal should not only make you fitter or healthier, it should also make you more insightful on how weight loss affected your life and how you will proceed from there to more productive and healthy endeavours.

Research materials

Your weight loss plans should be backed up with facts as well as a vast array of options. The process of losing weight should not be something to be entered into lightly. You should do thorough research regarding all weight loss methods and techniques as well as the advantages and disadvantages of each of them. Take time to gauge which would work best for you considering all your concerns. Utilize the information you can find on books, health magazines and gazettes, even academic papers regarding weight loss and fitness. Stay away from too much advertisements for weight loss techniques and stay objective at all times. If at all possible, consult a health care professional who is an expert in weight loss and other concerns related to the same. You can never be too complacent with the information that you gain. It is always best to verify information with the experts.

A chosen weight loss method

After all the research you do, you can finally pick out the best weight loss method for you. It should fit your exact needs and should be within your capabilities. Never choose a method that you are not sure you will be comfortable with no matter how effective it is said to be. Different strokes for different folks. What is good for the next guy might not be good for you. Chose the weight loss method that will not only make you tip the scales lighter but also make you feel good about yourself.

Natural Weight Loss – 4 Diet Myths Revealed

When summer or that class reunion comes around, everyone wants to lose those extra pounds in order to look good in that strappy outfit or bikini. Unfortunately, natural weight loss is not an easy task. There are so many myths around losing weight that lead to diet fads that don’t actually help you lose weight at all.

Let’s take a look at four very popular diet fads and myths that really don’t help in the cause of natural weight loss and which can actually make you gain weight. Let’s also take a look at what really works in the weight loss process.

Weight Loss Myth #1: In order to lose the weight, you have to seriously cut out all calories in your diet plan. The real truth is that this just leaves you with terrible cravings and lowers your metabolic rate so that it is actually hard to lose the weight. You can’t maintain a diet like this and will end up cheating on the diet, resulting in gains in weight that make up for whatever you lost.

Weight Loss Myth #2: You will be able to raise your metabolism if you choose to eat several small meals in a given day. It will raise your metabolism and you will lose weight faster. The truth is that natural weight loss comes from lowering somewhat the caloric content of every day but if you eat 2500 calories in a single meal in one day or spread it out throughout the day, you are still eating too many calories and you will not lose weight. The way you really burn fat is through changing your body composition. If you have a body that has a lot of lean muscle, you will sustain natural weight loss faster than if you have a lot of fat on your body. In other words, you need to work out every day in order to raise your metabolism and change the composition of your body to include excess muscle mass, which burns fat faster.

Weight Loss Myth #3: Fat is bad for you so that you should stick to a fat-free diet. This is a gross overstatement. While fat free foods are still popular at the grocery store, you need to realize that there is such a thing as good fat and your body cannot survive without healthy fat. You need to have a diet high in naturally fat free foods like fruits or vegetables but also consider including in your diet a balance of the fats found in fish and nuts. Avoid trans fats, which are solid at room temperature and make your food-eating focus more on eating healthy rather than on cutting out fat.

Weight Loss Myth #4: Milk and dairy products help a person lose weight. This is a marketing ploy set up by the dairy industry and is completely untrue. Milk has many impurities and is full of unhealthy fats. The calcium in the dairy products might help with natural weight loss, it can also be found in soy milk or in leafy green vegetables.

In order to get a handle on healthy ways to lose weight and get started with your own Natural Weight Loss Program, download your very own free copy of “An Experts Guide to Weight Loss – 7 Red Hot Secrets to Turbo Charge Your Metabolism and Boost Your Weight Loss” by clicking the link below.

Get access to Dr. Berkowitz’s FREE “Experts Guide to Weight Loss – 7 Red Hot Secrets To TurboCharge Your Metabolism And Boost Your Weight Loss”. Learn the 7 secrets to boost your weight loss.