Healthy Weight Loss and Diet Tips

   






How to lose weight and keep it

  In our culture size eat-and-run, massive-portion, maintaining a healthy weight can be difficult and even more difficult to lose weight. If you have tried unsuccessfully to lose weight before, you might think that diets do not work for you. You're probably right: traditional diets do not work at least not long term. However, there are many small things but powerful common mistakes to avoid plans for success sustainable weight loss, and develop a healthier relationship with food.

The key to successful, healthy weight loss

Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn, you gain weight. And if you consume less calories than you burn, you lose weight.Since 3500 calories equals one pound of fat, if you cut 500 calories from your typical diet each day, you will lose a pound a week (500 calories x 7 days = 3,500 calories). Simple, is not it? Why is weight loss so hard?Too often, we make weight loss more difficult than it should be with extreme diets that leave us cranky and hungry, the unhealthy lifestyles that undermine our dieting efforts, and emotional eating habits to stop before you start. But there's a better way! You can lose weight without feeling miserable. By making smart decisions every day, you can develop new eating habits and preferences that will leave you feeling satisfied and win the battle of the bulge.

Introduction to Healthy Weight Loss

Although there is no "one size fits all" solution to permanent healthy weight loss, the following guidelines are a great place to start:• Think about the lifestyle change, not a short term diet. Permanent weight loss is not something that a diet 'miracle' can be achieved. Instead, think about weight loss as a lifestyle change, a permanent commitment to lifelong health. Various popular diets can help your weight loss, but permanent changes in your lifestyle and food choices are what will work in the long run.• Find an article enthusiastic. Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and healthy living. Find support, either in the form of family, friends or a support group so you can get the encouragement you need.• Slow and steady wins the race. Trying to lose one or two pounds a week to ensure healthy weight loss. Losing weight too fast can take a toll on your body and mind, leaving you feeling weak, exhausted, and sick. By placing a lot of weight quickly, you are losing most of the water and muscle rather than fat.• Set goals to keep you motivated. The short-term goals, such as entering a bikini for the summer, usually do not work as well as wanting to feel more confident and be more healthy for the sake of their children. When frustration and temptation strike, concentrate on the many benefits to be gained from being healthier and leaner.• Use tools that help you track your progress. Keep a food journal and weigh yourself regularly, keeping track of all the pounds to lose and lose inches off your waist. Keeping track of your weight loss efforts, you will see the results in black and white, which will help keep you motivated.Note that it may take some experimentation to find the right diet for your individual body. It is important that you feel satisfied so you can stick with it long term. If a diet plan does not work, try another. There are many ways to lose weight. The key is finding what works for you.Not all body fat is the sameWhen you use fat. The health risks are greater if you tend to carry your weight around your abdomen, unlike the hips and thighs. Many belly fat is stored deep under the skin around the abdominal organs and liver, and is closely related to insulin resistance and diabetes. Calories from fructose (found in sugary drinks such as soda, energy and sports drinks, coffee and processed foods such as donuts, muffins, cereal, candy and granola food) are more likely to add to this dangerous fat around your belly. Cutting back on sugary foods can mean a slimmer waist and a lower risk of disease.

Healthy Diet and Weight Loss Tip # 1: Avoid common pitfalls

Diets, especially fad diets or pills "miracles" and plans, often set to fail because:• You feel deprived. Diets that cut out entire food groups such as carbohydrates or fat, are simply impractical, not to mention unhealthy. The key is moderation. Eliminating entire food groups does not allow for healthy, well balanced diet and creates nutritional imbalances.• Low weight but can not keep. Diets that severely reduce calories, restrict certain foods, or rely on ready meals might work in the short term. However, once you reach your goal of losing weight, you do not have a plan to maintain your weight and the pounds quickly come back.• After your diet, you seem to gain weight faster. By restricting food intake drastically, your metabolism will slow down temporarily. Once you start eating normally, you will gain weight until your metabolism recovers, another reason why starvation or diets "fasting" are counter-productive.• You break your diet and feel too discouraged to try again. Just because you gave in to temptation, does not mean that all the hard work going down the drain. Healthy eating is about the big picture. An occasional splurge will not kill your efforts. Too restrictive diets are conducive to cheating, when you feel deprived, it's easy to fall off the wagon.• You lose money faster than you lose weight. Special shakes, meals and programs are not only expensive, but are less practical for weight loss and long-term maintenance of healthy weight.• You feel isolated and unable to enjoy social situations revolving around food. Without some diet, practical health strategies, you may feel lost in a restaurant or attending events like cocktail. If the food served is not on your specific diet, what can you do?• Human trafficking has lost 30 pounds. In two months, it does not. plans many large companies promises, and most are simply unrealistic. Unfortunately, losing weight is not easy, and that makes it so is that it does a disservice. Do not be discouraged by setting unrealistic goals!Rapid weight loss, but low safety problems in long-term carbohydratesFirst published in 1970, Dr. Atkins Diet Revolution craze launched the low-carb diet, which has experienced a resurgence in the 1990s. Diet is a carnivore's dream, focusing primarily on the rich meat and poultry protein (eggs and high-fat dairy products), while the prohibition of most carbohydrates like bread, rice and pasta. A permutation of the popular low-carb diet is the South Beach diet, which also limits carbohydrates, but urges people to avoid saturated and trans fats (found in meat and processed foods) and promote unsaturated fats ( found in nuts and fish). It also allows more whole grains, fruits and vegetables, making it a more balanced approach.The strategy of low-carb eating is based on the biological fact that the consumption of carbohydrates increases blood sugar, causing a surge of insulin by the pancreas. The theory goes further, arguing that high insulin levels cause hunger, so that people who eat carbs have more calories and weight gain. The antidote to carbohydrates is fat, which is more satisfying and filling. Thus, people who follow a high-fat diet eat less and lose weight. Low carb diets also tend to cause dehydration. To compensate for the lack of carbohydrates in the diet, the body mobilizes its own carbohydrate reserves from the liver and muscle tissue. In the process, the body mobilizes as water, which means that the books fall in urine. The result is a rapid weight loss, but after a few months, weight loss tends to slow and reverse, as is the case with other systems.The American Heart Association cautions people against the Atkins diet because it is too rich in saturated fats and proteins, which can be hard on the heart, kidneys and bones. The lack of fruits and vegetables is also worrying because these foods tend to reduce the risk of stroke, dementia and some cancers. Most experts believe South Beach and other low carb diets, less restrictive offer a more reasonable approach.Adapted with permission to lose weight and keep it off, a special report published by Health Harvard Health Publications.

Healthy Diet and Weight Loss Tip # 2: Stop Emotional Eating

Not always eat simply to satisfy hunger. If we did, no one would be overweight. Too often, we turn to food for comfort and stress relief. When this happens, often we packed the pounds.Do not underestimate the importance of ending emotional eating. Learning to recognize the emotional triggers that make you overeat and respond to healthier can make all the difference in your weight loss efforts election.For starters, think about how and when to eat. You eat when you're hungry or not you reach for a snack while watching TV? Do you eat when stressed or bored? When you're alone? To reward yourself?Once you've identified your emotional eating patterns, you can work to gradually change habits and mental attitudes that have sabotaged your dieting efforts in the past.Strategies against emotional eating• If you turn on the power at the end of a long day, find other ways to mild stress yourself and reward. Relax with a book and a cup of herbal tea, soak in a hot bath or enjoy a beautiful view.• If you eat when you feel a lack of energy, find other afternoon pick-me-up. Try walking around the block, listening to energizing music, or doing some fast sections and jumps. Alternatively take a short nap, just keep to 30 minutes or less.• If you eat when you are lonely or bored, reach out to others rather than get to the fridge. Call a friend who makes you laugh, take your dog for a walk, find a fun activity to do, or go outside (in the library, the mall, the park or anywhere there are people).• If you eat when stressed, find healthier ways to calm down. Try exercises exercise, yoga, meditation or breathing. Better manage stressful situations by either changing the situation or change your reaction. See the related articles below to learn more about stress management.

A healthy diet and weight loss tip # 3: pay when you eat

We live in a fast paced world where eating has become blind. We eat on the road, our office as we work, and in front of the TV screen. The result is that we consume much more than we need, often without realizing or really enjoy what we eat.Countering this trend through the practice of eating "conscious" be careful what you eat, enjoy every bite, and choosing foods that are nutritious and enjoyable. Mindful eating will help you lose weight and maintain the results.Mindful eating weight loss tips• Be careful while eating. Be aware of your surroundings. Eat slowly, savoring the smells and textures of food. If your mind wanders, gently return your attention to your diet and what you know and feel in the mouth.• Avoid distractions during meals. Try not to eat while working, watching TV, reading, looking at your phone with your computer or driving. It's too easy to eat without thinking.• chew food. Try chewing each bite 30 times before swallowing. You can enhance the experience and give you more time to enjoy every bite.• Try mixing things up to force yourself to focus on the experience of eating. Try using chopsticks rather than a fork, or use utensils with the nondominant hand.• Stop eating before you're full. It takes time for the signal to reach your brain that you've had enough. Avoid the temptation to clean your plate. Yes, there are children starving in Africa, but their weight gain will not help.

Healthy Diet and Weight Loss Tip # 4: fill with fruits, vegetables and fiber

To lose weight, you should eat fewer calories. But that does not necessarily mean you have to eat less food. You can fill an entire system, as long as you choose your foods wisely. The key is to add the types of foods that can help you feel satisfied and full, without packing on the pounds.Fiber: the secret of satiety, while weight lossIf you want to lose weight without feeling hungry and deprived at all times, from foods rich in dietary fiber. Foods rich in fiber are higher in volume, so that the filling. They also take longer to chew, which makes it more enjoyable to eat. Foods high in fiber also take a long time to digest, which means you will feel full longer. There is no magic, but the weight loss results may seem like it.Heavyweights high in fiber include:• Fruits and vegetables - Enjoy whole fruits in heaven (strawberries, apples, oranges, strawberries, nectarines, plums), leafy salads and vegetables of all kinds.• Beans - Select beans of all kinds (black beans, lentils, peas, pinto beans, chickpeas). Add to soups, salads and entrees, or enjoy them as a delicious dish of yours.• Whole grains - Try high fiber cereal, oatmeal, brown rice, whole wheat pasta, whole wheat or multigrain, bran muffins, or popcorn in the air supply.Focus on fruits and vegetablesCounting calories and measuring portion sizes can quickly become tedious, but you do not need an accounting degree to enjoy the products. When it comes to fruits and vegetables, it is usually safe to eat all you want, when you want. Need any measuring cups or tables of calories.The high water and fiber content in most fruits and vegetables, making them difficult to overeat. You'll feel full long before excessive in calories.• Pour a little less grain in the container in the morning to give way to blueberries, strawberries, bananas or sliced. You always have a full plate, but with fewer calories.• Replace one egg and some cheese on tortilla or fight with vegetables. Try tomatoes, onions, mushrooms, spinach, peppers or.• Replace some of the meat and cheese in your sandwich with healthier choices of vegetables like lettuce, tomatoes, cabbage, cucumber and avocado.• Instead of a high calorie snack, like chips and salsa, try carrots with hummus, a sliced ​​apple, or the old favorite: celery with peanut butter (just do not overdo the peanut butter).• Add more vegetables to your favorite dishes to make your dish "go" further. Even dishes such as pasta and stir diet can be used if they are less heavy on the noodles and more focused on vegetables.• Try to start your meal with a salad or soup low density (just watch the dressings and sodium) to help fill, if you eat less of the input.If you do not like vegetables? You're probably not prepared well. The vegetables can be delicious and full of flavor when dressed with herbs and spices or a little olive oil or cheese.Fruits and vegetables to eat in moderationFruits and vegetables of all colors, shapes and sizes are important players in a healthy diet, but you should always pay attention to the following potential diet busters.• Vegetables that have been breaded or fried or drenched in heavy sauces are lower in calories, so tread with caution. Opt for healthier, such as steam, and the use of dressings and spices for low-fat cooking methods flavor.• Salads are guilt-free, unless you dip them in the sauce and dressings high in fat. Of course, add some nuts or cheese, but do not overdo it. As for the costumes, a little fat is healthy (try a vinaigrette with olive oil), but again, moderation is the key.• dried fruit. Be careful when it comes to nuts, which is high in calories and sugar is often added. You can eat a lot of fresh fruit for the same number of calories. If you choose to have a snack of dried fruit, keep your portion small.• Fruit juices. There is nothing wrong with enjoying a glass of juice occasionally. But remember that the calories add up quickly, without having to do much to make you feel full. Also make sure that your drink of choice is made of 100% fruit juice and contains no added sugar.

A healthy diet and weight loss tip # 5: Enjoy without abusing

Try not to think of certain foods as "off limits"When you ban certain foods or food groups, it is natural to want more food, and then feel like a failure if you give in to temptation. Instead of denying yourself the unhealthy foods you enjoy, just eat less often.If you've ever found yourself polishing a pint of ice cream or cookies or chips gorge themselves after spending a whole day virtuously eating salads, you know how restrictive diet usually provides end. Probably blame, but the problem is not your will, your weight loss strategy. Deprivation diets set you up for failure: starve until you take it, then you too, canceling all previous efforts.To successfully lose weight and keep it off, you have to learn to enjoy the foods you love without going overboard. A diet that puts all your favorite foods off limits will not work long term. Finally, feel deprived and will collapse. And when it does, it is likely to stop in a reasonable size serving.Tips for enjoying treats without overeating• Combined treatment with other healthy foods. You can still enjoy your favorite high-calorie treat, either ice cream, chips, cake or chocolate. The key is to eat a small portion of it with a low calorie option. For example, add the strawberries to your ice cream and chop the carrots and celery with their chips and salsa. When stacking low calorie option, you can eat a portion of the diet of his favorite food use without feeling deprived.• Plan your treats. We are creatures of habit, and you can use it to your advantage when you are trying to lose weight. Set regular times when you get to enjoy your favorite foods. For example, perhaps you enjoy a small square of chocolate every day after lunch, or a slice of cheesecake every Friday night. Once you're conditioned to eat dessert in these times and downtime that is obsessed with them at other times.• Make your indulgence less forgiving. Find ways to reduce fat, sugar and calories in your favorite sweets and snacks. If you make your own dough, sharing half the butter or oil in the recipe with applesauce and cut down on sugar, which for it with extra cinnamon or vanilla. You can also remove or reduce side ingredients and high in calories, such as whipped cream, cheese sauce and icing.• Engage all senses, not just your sense of taste. Instead of chowing down without thinking, enjoy and prolong the experience. You can take the time to enjoy it more special by setting a nice table, lighting candles, playing soothing music or enjoy your outdoor parties in a beautiful setting. Get the most fun and the most for your relaxation pleasure by cutting it into small pieces, take the time to feel what you eat, and chew slowly and carefully.

Healthy Diet and Weight Loss Tip # 6: Take charge of your food environment

Your weight loss efforts will succeed or fail based largely on the food environment. Prepare for the successful management of their food environment: to eat, how to eat and what foods are available.
• Start the day with breakfast. People who eat breakfast tend to be leaner than those who do not. Start your day with a healthy breakfast increase your metabolism, the more it will help keep binging later in the day.
• Use smaller portions. An easy way to control the size of the portions is to use smaller plates, bowls and cups. This will make the portions are larger. Do not eat large bowls or directly from the food container or package, making it difficult to assess how much you have eaten.
• Plan your meals and snacks in advance. You'll be more likely to consume in moderation if you have thought about the meals and snacks in advance. You can buy or create your own small portion snacks in plastic bags or containers. Eating on a schedule will also help you avoid eating when you're not really hungry.
• Cook your own meals. Cooking meals at home allows you to control both portion size and what goes in the food. Restaurant and packaged foods generally contain a lot more sodium, fat and calories than food cooked at home, and lots tend to be larger.• Do not go grocery shopping when you are hungry. Create a shopping list and stick to it. Take special care to avoid the food at the ends of the aisles and along the perimeter, where the shopkeepers tend to sell high-calorie snack and convenience foods.
• Out of sight, out of the heart. Limit the amount of tempting foods that you have in your home. If you share a kitchen with no dieters, snack shop and other high-calorie indulgences in cabinets or drawers out of your sight.
• Fast for 14-16 hours a day. Try to eat your last meal earlier in the day and then rapidly until breakfast the next morning. Preliminary studies indicate that this simple adjustment eat only when you are more active and giving your digestive system a long break each day can help you lose weight. After dinner, snacks tend to be high in fat and calories, so best avoided anyway.