Archive for Healthy Weight Loss Tips
losing and maintaining your weight
Posted by: | CommentsLosing weight and maintaining your weight are both as important as each other and are vital to overall health. Keeping your weight so it is within the healthy boundaries will help you to feel better about yourself, feel better healthwise and lower the risk of being affected by heart disease, strokes and some cancers.
Obesity is responsible for tens of thousands of deaths worldwide each year and on average can reduce life expectancy by around 9 years. It is also strongly linked to a range of health issues including diabetes and heart disease.
Although a small minority can correctly claim they have weight problems due to medical conditions (under active thyroid gland etc) most people that are obese will have to look at their diet and eating habits as the cause. You will put on weight when the number of calories you eat exceeds the number you burn off.
This means that in order to lose weight 2 things are important; cut down the number of calories you are eating and increase the amount of exercise you are getting. It is possible to lose weight simply by doing one of the other but in order to get the best results it is highly adviseable to be doing both of them.
There are no shortcuts when trying to lose weight and diet pills and surgery should be avoided. imply by addressing the number of calories you have been eating can be not only a real eye opener but also will put you in the correct frame of mind to keep eating healthily once you have reached your goal weight.
It is estimated that around 2/3 of people end up putting weight they have lost back on within a few years as they return to their old ways. Don’t be a statistic, address things sooner rather than later and you could be well on your way to reaching your goal.
Healthy rate of weight loss
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It is not uncommon to see claims of losing 10 pounds a day or week, but there is a limit to how much you should be losing; so what is a healthy rate of weight loss?
A healthy rate is around 1-2lbs per week. In order to do this you would need to offset about 3500-7000 calories per week through exercise and by eating less calories than you need.
Bear in mind that the long term goals are just as important as short term. Changes you make today might be more beneficial to look at them over the duration of 6-12 months instead. For example, you most likely won’t notice too much if you consume 25 calories per day less than usual. However, over a year this would save over 9000 which is the equivalent of nearly 2 and a half pounds of weight lost. (You can save 25 calories sometimes just be changing a brand of food you eat, try comparing items the next time you go food shopping!).
You can easily cut down further on the number of calories you consume by replacing high fat foods with low fat ones instead such as fruit and vegetables. You can also add to the offset by getting active and doing some exercise during the week – there are many examples of both of these throughout this site. Also, it is important to understand food portions and the amount you should be having as far too many people over indulge without realising.
It is also worth remember that if you are trying to lose body fat and are bulking up on muscle mass then you may not lose weight as often since muscle weighs more than fat. It is important to make ssure you take body measurements and fat levels if possible.
To conclude, aim to lose 1-2lbs per week for a healthy rate of weight loss but remember to focus on longer term goals rather than just the current week.
Free healthy ways to lose weight & fast weight loss
Posted by: | CommentsIf you are looking for free healthy ways to lose weight, fast weight loss shouldnt be on your agenda. If you loose weight too quickly you are more likely to be depriving your body of various vitamins and minerals and more serious health problems.
Fast weight loss should not be promoted, but there is no reason why you cant aim to have noticeable results as soon as possible – this way you are more likely to carry on with your plan as it is an immense psychological boost – trust me i’ve been there.
If you keep a note of your goals you always have some to focus on. You target weight should of course be sensible, and if you need to know your target weight range you can look at the BMI index for starters. Please bear in mind that this isnt suitable for everyone as our bodies are different.
A food diary is an immense tool to have. The only rule is that you must put down everything you eat and drink – if you leave something off, then it can make a huge difference to results at the end of the week.
Don’t forget that getting active is also important. There are plenty of free ways to do this, from walking and running in your local area, to cycling to work or the shops and some home exercise including crunches, trampolining, lunges and even a home exercise bike.
There are plenty of free healthy suggestions for weight loss on this site, so I would highly suggest you have a look around and urge you to check out our healthy weight loss guide, and hope you enjoy your visit here. If there is anything you would like to see then please feel free to contact us.
Healthy weight loss product(s)
Posted by: | CommentsAfter a hard days work, I turned the TV on today and in the adverts of a 45 minute program there were 2 products advertised that caught my interest. Both were claiming to be the latest healthy weight loss product on the market.
One was a snack bar that claimed it would burn more fat than was in the bar itself and the other was a new guide on how to lose weight healthily. I will keep the names under wraps for the purpose of this article though. How do you go about deciding which one would be the better purchase?
Well, for starters, claims of magical pills, wonder drugs and the snack that will lose weight for you should be ignored immediatly. There is no such thing and they only manage to advertise these products thought some loopholes in the advertising process. While the guide may not be factual or any good at all, from the product description it is by far the better healthy weight loss product to buy.
However, bear in mind that our great ancestors did not have obesity problems and knew less about food, what is the actual problem? Healthy weight loss products are great if it teaches us how to lose weight, in a healthy way, so the weight stays off for good, but i have purchased far too many that eventually turn out to be a steer on the latest fad diet that I always buy with caution.
I intend on posting some reviews on some of the better healthy weight loss products around at some point, but to reiterate, don’t part with your cash on wonder/miracle pills because you will only end up out of pocket.
Weight Loss and Healthy inspirations
Posted by: | CommentsMany of us, at least, those of us that have had to lose some weight, have looked to get something extra out of it. When things dont seem to be going so well and the scales are static where do you look for healthy inspirations? Weight loss can affect us in so many ways – from the highs and joys of when weight is dropping off fast, to the doom and gloom when it you havent lost any for a few weeks.
Before you start trying to lose weight healthily start a diary or even better a list of goals. Write down exactly what you are trying to achieve and how well you think you do. Its even better if you are able to set yourself a few goals along the way – i.e “I want to lose 10 pounds and fit into my favourite jeans”. Also make a note of your weight and measurements before you start.
When you reach your goals you should be overcome with joy, and you can put the list into your treasured items. If things are looking a bit slow, then take a look at what your set out to do and ask yourself where abouts you are in relation to where you started? Have you lost any weight? Has your waist dropped any sizes? Do you feel any better than when you started?
If you focus on the positives instead of what just be a blip in your healthy weight loss regime then you can find happiness in any of the situations your body might decide to throw at you. Remember, focus on the longer term prospect of reaching and maintaining your target weight instead of worrying too much about losing weight in 1 particular week.
Fast healthy weight loss
Posted by: | CommentsFast healthy weight loss is almost a contradiction in terms. If you lose weight too fast like you might do on a fad diet, then you are highly likely to put any weight you lose straight back on when you stop the diet.
Likewise, if you rish into exercise too quickly you may end up causing yourself an injury. Therefore, it is very important to make gradual changes to both your diet and activity levels.
However, it needn’t be doom and gloom, there are several steps you can take that will give you noticeable results sooner and thus feel like you are losing weight quickly.
Weigh yourself once a week
Due to bodily fluctuations, it is not uncommon to see your weight go up and down from day to day. This doesnt really mean you have put on more weight though. For example, you are more likely to weight less if you weigh yourself as soon as you have woken up.
Due to the fluctuations, many people get upset and agitated that their hard work hasnt paid off, but this is most likely due to the above.
Instead, try to make sure that you weigh yourself once a week, one the same day. Where possible, around the same time as well will give you the most accurate results.
Increase your activity levels
You can do any kind of exercise and when you do this you will be burning calories, this is a very good thing. You don’t have to go to a gym to achieve this, going for an evening walk, cycling to work or getting on a home trampoline while watching your favourite soap are all excellent ways of burning extra calories.
Even small things like getting the stairs instead of a lift will boost your energy consumption and give you better results in your healthy weight loss regime.
Consider this, if you burn 150 calories by walking instead of driving to work each day (thats another 150 on your way home) then you would burn (assuming 275 work days a year) over 82000 calories a year – THATS OVER 23 POUNDS OF FAT BURNT JUST BY NOT TAKING YOUR CAR.
How good does that sound?
Look at your calorie intake
It is important that you make sure your calorie intake is lower than what you need. If you do not know how many you should be having, then our free report will tell you. You should stick below this level and reduce it by between 300 and 500 calories.
If you are looking for easy ways to reduce your calorie intake, then remember that fat contains the most calories – if you eat food thats lower in fat you will lower your calorie intake as well.
You dont need to eat less food neccasarily but you need to eat more of the right food – fruit, vegetables and wholegrain cereal/breads.
healthy permanent weight loss
Posted by: | CommentsLosing weight is one thing that many people want to do, but the problem is there is so many lies and untruths around that is hard to know what you need to be dong to lose weight.
Fad diets – ones that resrict certain types of foods or promote high fat/low carb diets, will show some results at the start of the regime. However more often than not, you will put any weight you lost back on, and some more.
Healthy permanent weight loss does not mean you should be nearly starving yourself, or cutting out a beer if you want one. It is about basing your diet around eating healthily first – there is always time for treats later.
If you do not eat enough you body will try to protect itself and enter what can be referred to as a starvation mode. Of course, the moment you eat anything more, it will quickly take the extra energy and store it as surplus fat so it can be used later. This is exactly what you dont want.
By eating sensibly you can pretty much eat whatever you want – you just need to watch the number of calories you are eating and make sure you do not eat more than you need. By preparing a list of what you need to buy for your meals for the next week you can easily plan ahead and leave a few gaps for snacks as you need too.
You should try to limit the number of calories you need so it is about 300-500 less that what you require daily. If you arent sure how many you need this free report will show you how to work it out.
If you stick to this, and try to get yourself active you can easily drop a few pounds that is healthy permanent weight loss and still have room for a meal out, a party or a beer or two at the weekend.
healthy weight loss foods
Posted by: | CommentsIf you are looking for some healthy weight loss foods then we have some great suggestions for you.
However, you should get caught up too much in looking for a wonder food that will lose weight for you as they do not exist. Instead you need to make sure you get a healthy balanced diet and the rest will follow.
Most of the calories in your diet should consist of grains (and wholegrain foods such as brown bread) as well as from fruit and vegetables. Grains consist of wheat, rice, oats, corn and barley. They are good sources of fiber which helps to keep the digestive system working properly.
Vegetables, wether they are canned, fresh or frozen have a lot of fiber, vitamins, minerals and other health promoting qualities. Bear in mind that vitamins are lost when cooking though so if possible have them raw or steamed. Also be wary on extra salt added to canned items.
Consider also at looking to cut back on red meat. These tend to be quite fatty and as such, the same ends up with our bellies. Replace it instead with grains, white meat, oily fish or beans.
Beans are another excellent source of fiber and are so versatile you can have them with anything. If you swap a pie, red meat or pizza for a bean dish or side instead you will straight away eliminate a massive amount of fat and calories in comparison.
As a sample of what you can have that is healthy take a look at the following;
- Beans – any variety, canned or dried, lentils, aduki, mung, haricot, kidney etc
- Whole grain bread
- Chicken breast
- Fish – tuna, mackeral, cod, salmon
- Eggs
- Semi-skimmed milk
- Non-stick spray (not oil!)
- Pasta
- Potatoes
- Wild rice
- Salsa
- Soups (or make your own!)
- Soy sauce
- Canned tomatoes (great for making a curry!)
…. and any vegetables or fruits!
Dont forget though, you shouldnt deny yourself a treat or takeaway if you want one – just make sure its once in a while and not once a day!
healthy weight loss for diabetics
Posted by: | CommentsIf you are diabetic then sorting out a sensible diet can be very problematic. Healthy weight loss for diabetics though is still possible and you can achieve it through a number of ways.
Firstly, you should consider seeking further advice with regards to your diet, so your doctor should be the first person you turn too.
Some diet restrictions for diabetic people are to lower blood sugar levels. However, in turn this can easily lead to eating foods that are high in fat instead which is a bit of a catch-22 situation.
There are some ways around this though. A lot of diabetics already understand that they should try to avoid foods that are high in sugar (which will therefore include carbohydrates) where possible. An obvious example here is swapping out a packet of chips for a lunch pack of vegetables. However, the vegetables often come with dips that are very high in fat so are not better really for your health. If you are in this situation then consider keeping the vegetables but dipping them in guacamole or homemade hummus instead.
Also, don’t forget that anyone with diabetes can still have a healthy diet based on the foods we often talk about – beans, grains, fruit and vegetables. There is no reason why a large portion of your diet cannot contain these food groups and in fact it should be encouraged. (But please always consult your doctor first!). These food groups help you to feel full after eating so you are also less likely to want to have a snack straight afterwards. In direct contrast, many people often feel peckish after eating a high fat take-away.
Free healthy ways to lose weight & fast weight loss
Posted by: | CommentsIf you are looking for free healthy ways to lose weight, fast weight loss shouldnt be on your agenda. If you loose weight too quickly you are more likely to be depriving your body of various vitamins and minerals and more serious health problems.
Fast weight loss should not be promoted, but there is no reason why you cant aim to have noticeable results as soon as possible – this way you are more likely to carry on with your plan as it is an immense psychological boost – trust me i’ve been there.
If you keep a note of your goals you always have some to focus on. Your target weight should of course be sensible, and if you need to know your target weight range you can look at the BMI index for starters. Please bear in mind that this isnt suitable for everyone as our bodies are different.
For more information and to find out if you are overwight you can follow our simple steps.
A food diary is an immense tool to have. The only rule is that you must put down everything you eat and drink – if you leave something off, then it can make a huge difference to results at the end of the week.
Don’t forget that getting active is also important. There are plenty of free ways to do this, from walking and running in your local area, to cycling to work or the shops and some home exercise including crunches, trampolining, lunges and even a home exercise bike.
There are plenty of free healthy suggestions for weight loss on this site, so I would highly suggest you have a look around and hope you enjoy yout visit here. If there is anything you would like to see then please feel free to contact us.
