Healthy Way of Weight Loss

The weigh losing information here might be a start for you to make healthy a habit.

1 pound of body weight is equal to 3500 calories. Effective way on losing weight is to burn more calories than what we eat. Walk around after dinner, stand more rather than sit.

Healthy weight loss objective is to advice you burning more calories than are being consumed through eating by jogging, swimming, riding bicycle, climbing mountain.

Find an exercise partner who also has the determination on losing weight. Then go for exercise regularly, at least 3 times a week for 30-45 minutes, both of you can also consider joining as a gym member, so that the exercise plan will be carry on consistently. Otherwise, you may go for a swim or jog before going to work or after work. Organize a cycling or mountain climbing with friends during weekends as a gathering session. You could sign up for dancing class, yoga class which enable you to motivate you to carry on with your weigh lose plan.

REMEMBER: Maximize your exercise volume and minimize your food consumption

How to reduce fat intake?

- having fruits as snack
– having fish instead of meat
– having cereal or oat instead of rice
– having white meat rather than red meat
– having water rather than juices, coffee or tea
– having low fat milk instead of full cream milk
– having low fat, less sugar yogurt rather than ice cream

Make it a commitment to have healthy food and healthy life from now.

The Health and Weight Loss Benefits of Raw Foods

Sticking to an all-raw foods diet takes an incredible amount of self-control and dedication, but people who do this claim to have a ton of energy and to have numerous benefits outside of rapid weight loss, including healthier hair and skin. They claim to feel brighter and fresher and without all of the processed sugars in their system, often say they sleep better and wake up more refreshed than ever before.

But let’s face it: out of all of the diets out there, doesn’t one that allows for only raw foods sound horribly confining, limiting, and well, impossible?

It probably is not a possibility for most of us to have the kind of adherence to a strict diet like this and may not even be healthy without extraneous, intensive vitamin support and a trained nutritionist, but what is healthy and beneficial is having a diet that is richer than ever before in raw foods.

So, before you grab for your next processed snack, consider these points about raw foods and their health and weight-loss benefits.

Eating a diet rich in raw foods will allow you to stay full throughout the day with a minimum of calories and fat entering your body. When you consider that one very small bowl of healthy cereal in the morning, even with low-fat or soy milk, can be close to 230 or more calories, realize that instead, you could have an apple, a banana, and a peach (that’s too much food at once) to get the same amount of calories and with far more punch for your caloric mile.

Raw foods contain essential vitamins, minerals, oils, and other nutrients that dissipate and begin to break down when they are cooked. This means that instead of cooking that big handful of fresh string beans at dinner where the sugars and other vitamins begin to break down, thus rendering them less healthy than they were in their natural state. Preserve the aspects of your vegetables and fruits that marks them as healthy in the first place by not boiling the “life” out of them.

Raw foods eliminate the unnatural and give your body nourishment that is free from elements that are processed, including preservatives and colorings. They are foods that come to you “the way nature intended” and are easy on the body and contain natural sugars, fibers, and proteins that are often easy for the body to break down, process, and make maximum use of.

Tip: When it comes to eating raw foods, remember to make sure you buy only certified organic to avoid pesticide and other chemical residues to a minimum. Also, since your fresh items will remain uncooked, it is critical that you put extra effort into washing and rewashing your food before consumption.

Going all the way to a raw foods-only diet is a major step that should be only undertaken when you’re armed with information from a doctor or nutritionist. However, the best thing you can do for your body and energy levels is to start replacing as many processed snacks as natural with whole, organic raw foods to give the boost you need for maximum fitness and energy.

Ultimate Diet Resource Or Myth – Water and Weight Loss

Water assists the body in so many ways. The predominant school of thought has always been that water is an awesome weight loss tool, one that delivers as few other dieting resources can! Researchers have known for years the benefit of water, particularly as it pertains to weight loss. The one point of contention has always been… how much water is enough? And, how much may be too much? Water is necessary for life and is crucial as a resource in myriad ways. Water is the basic building block of life, after DNA of course. Now, in the last decade, even water’s weight loss properties have come to be questioned, as we will see here.

Many of us were told growing up that we should drink 8 glasses of water daily in order to maintain optimal health, and to lose weight more effectively. However, recent research has shown that it is no longer required that we take in a certain amount of water. In fact, it is now recognized that we may take in any beverage in order to satisfy our thirst. Interestingly, the whole “eight glasses and 64 ounces of water” thing is more of a myth, another piece of folklore passed down over the generations until it became recognized as fact. The fact is, there is no data supporting the need for 64-ounces of daily water consumption.

Water is, of course, calorie free and, with the advent of bottled water, many would say it has a refreshing, clean taste. It is, for a variety of reasons, the ideal beverage. Recent research, however, has suggested you may become just as hydrated with soft drinks, like diet pop or soda (depending on where in the world you drink…you pop or soda), coffee, tea or even beer. To this day, many weight loss experts swear by water’s weight shedding powers. The same sort of claims have been made for wine, even beer, in some cultures. A recent WebMD article cites Mireille Guiliano, author of the best-selling book French Women Don’t Get Fat, as an authority on the subject.

In recent years there have been all sorts of studies on the benefits of water; and, there has been an effort to establish just how much water is necessary to sustain life, and to lose weight effectively. The focus of much of this research has included how much is optimal for peak physiological function, as in severe conditions or in athletic events, and how much for weight loss. So, the questions have centered on the benefits of water and how much should we drink. The jury, I’m afraid, is still out. It has been suggested that as much as 91 ounces of fluid for women and 125 ounces for men is required for optimal health. While this may seem like a lot of fluid, researchers from both the Journal of Physiology and the Institute of Medicine suggest that the fluid intake is from all sources, twenty percent of which is derived from food.

Contrary to popular belief, it’s been shown that there is no real and appreciable need for large amounts of water, even in active individuals at elevated temperatures. For normal, healthy, active adults it is recommended that they simply drink when thirsty. Additionally, it has been established that even caffeinated drinks, such as coffee and tea, may count toward fulfilling the daily fluid intake requirements. The new guidelines remove, once and for all, the eight glasses of water as a day recommendation. There are always exceptions to every rule, and they include individuals with a specific medical issue requiring fluid intake and control, athletes in certain sports, and individuals participating in extreme, endurance, and/or prolonged physical exercise or activity; and/or people who live in and are exposed to extreme conditions on a daily basis.

Ultimately, humidity, temperature, and related factors can, and often do, increase our need for fluids. On such occasions, it is wise to keep bottles of water and fluid replacement beverages on hand, drinking often in order to avoid problems with dehydration. Again, if physically active for long periods of time, use drinks such as sports drinks. Sports drinks, particularly the low calorie beverages, hydrate and also make certain sugars and electrolytes easily available. Interestingly, a recent study of endurance runners racing in a popular marathon found that 33% of all runners were over hydrating, probably because they were following the advise of a well-intentioned trainer or coach. The research hasn’t really established a hard an fast rule, it simply advises people to follow their thirst and trust their instincts.

Interestingly, as noted above, for many years water consumption has been tied to and recommended for people trying to lose weight. This, in spite of data suggesting that water, and fluids in general, satisfy thirst and not hunger. The fact is, hunger and thirst are regulated by entirely different mechanisms. A recent study by a researcher from Penn Sate analyzed people who drink water with their meals to see if water intake affected their calorie intake; they looked at water versus low calorie drinks, such as diet cola. Interestingly, and contrary to popular belief, they found that drinking fluids with meals had little to no effect on the total calorie intake. Ultimately, is was suggested by the researchers that any appreciable weight loss comes from substituting water or low calorie diet drinks, for high calories drinks, such as Kool Aid or soda, and heavily flavored and sugared coffee, shakes or energy drinks, even whole milk.

Weight loss and water seem to be tied together for several reasons. The first reason is primarily sensory and psychological, noting that water rich foods, those holding a great deal of water normally, tend to look larger. Second, the larger volume, the “bigger” food, provides greater oral stimulation due to the fact that your mouth is exposed to it longer and more fully. Yes, that’s right, big food helps you satiate your appetite faster than small food. Finally, and perhaps most important of all, when water is bound to food either as a function of osmosis, water saturating the food in the stomach, or it already is in the food, it retards absorption, forcing the food to remain in the stomach longer. This is called Volumetrics, and there is a Volumetrics Eating Control Plan or Volumetrics Weight Loss Plan. Water is incorporated into the food, the volume increases, and satiety is enhanced…subjects ultimately consume less food and lose weight.

Whether water does or does not help with weight loss, directly or indirectly, it is apparent that there is, at the very least, a spillover effect. The amount of water ingested is certainly not the factor many once thought it was. However, it must be noted that, if Volumetrics has any validity whatsoever, we must recognize that it still plays a part, although not the one we once believed, in weight loss.

Breastfeeding and Weight Loss After Pregnancy

Breastfeeding may assist you to lose weight, at least during the 12 months after giving birth. When you breastfeed a number of hormones releases into your body which helps your uterus to return to its pre-pregnancy size and shape. However, don’t count on breast-feeding to improve your weight loss during the direct postpartum period. Often, it is only when the breast-feeding stops that the weight starts to come off.

In addition, don’t depend on breast-feeding for your weight loss. Or else you may get careless about your diet and instead of losing weight, you may actually gain weight. So be sure to eat sensibly, take exercise and allow nature to do the rest. If you are breast-feeding there is no reason why you should not go on a healthy, low-fat weight loss diet, but you should not drop below about 1800 calories per day, while breast feeding.

What is the normal weight loss after child birth. If you didn’t gain more than the recommended 22-30 pounds during pregnancy, you should be able to lose a comfortable 1 pound a week without any drop in milk quality or quantity. If you gained more you can lose up to to 2 pounds a week.

However, as stated above, you must aim to consume about 1800 calories per day. It means, no junk food. You need to eat nutritious food. As soon as you and your doctor feel the time is right, start exercising. You need to take it slowly in the beginning. Start with daily walks for about half an hour. When you and your body feels ready for more action you can add intensity and time.

Low Fat Diets and Weight Loss

Low fat diet weight loss can be extremely confusing. If you don’t get enough of the right fat, your body can suffer and if you get too much fat, you don’t lose weight. It’s enough to make you pull your hair out in frustration. Here’s a quick guide to fat, good and bad fat, and how much of the good fat you really need.

A Quick Look At Fat, Calories, And Weight:
That means if you want to lose one pound a week, a very reasonable goal, you’ll need to burn 3500 more calories each week. That’s a good healthy 45 – 60 minute workout every day.

If working out that much doesn’t sound interesting, then you can of course cut back on the number of calories you consume. If you cut back by 250 calories a day then you only have to exercise 3-4 times per week to lose that one pound.

To lose weight faster many people cut back on the amount of fat they take in. This is great, if it’s the right fat.

What Are Good Fats And Bad Fats?

It’s no secret that there are different types of fat. Some are necessary for proper organ function, brain function and optimal health. They include:

Monounsaturated fats are found in olive oil, peanut oil, canola oil, avocados, nuts and seeds

Polyunsaturated fats found in vegetable oils, nuts and seeds

Omega-3 fatty acids found in fatty, cold-water fish like salmon as well as flax seeds and some nuts.

Bad fats clog arteries, cause inflammation and put us at risk for heart disease and stroke includes:

Saturated fat which comes from animal products like meat and dairy as well as many oils

Trans fat or partially hydrogenated vegetable oils which are found in many processed baked goods, fried foods and shortening and margarine

Dietary cholesterol, which is found in animal products like meat, diary, lard and butter.

How Much Fat Should I Eat?

The FDA recommends adults fat intake to be between 20%-35% of your total daily calories from fat. This works out to 44 to 77 grams of fat a day if you eat 2,000 calories a day. Of course, if you’re looking to lose weight then you’ll aim for 44 grams a day and less than 10% of that should be saturated fat. Now comes the tricky part, how do you know how much fat you’re eating and whether or not it is good fat or bad fat.

How to Monitor Your Fat Intake

To understand how much fat you’re eating and what type of fat you’re eating, there are two courses of action. The first is to read the label. You’ll see what type of fat is in that product and how much. Most labels are based on a 2000-calorie diet. If you’re consuming more or less calories, you’ll need to do a bit of math to find out the percentage.

However, what do you do if the product doesn’t have a label, like almonds for example. There are wonderful resources both online and off which will give you a figure. A quick look online tells us that raw almonds have 1 gram of saturated fat and 15 grams of total fat.

Yet that information is deceiving. You must also look at how many almonds you’re eating. The information in this case is based on 24 almonds. However, if you’re only eating a handful, which would be about 12, then you’re consuming about half the fat. If you’re eating 24 almonds, you may be consuming half of your allotted fat for the day and even though it’s primarily good fat, it’s still fat.

Keep a tally of how much you’re eating each day and keep it under 35% of your total calories consumed each day to lose weight and give your body what it needs to stay healthy.

A pound of fat equals 3500 calories.