Healthy Weight Loss

Do you gain weight in the winter? If you do you are certainly not alone. In fact, the real problem seems to be that most of us gain at least a few pounds every winter and we don’t quite lose all of that winter baggage when summer comes. Then winter comes again and the cycle continues only the problem gets worse.

So why does this happen and how can we end the cycle? There can be lots of reasons for this. Everything from genetics to the fact that we are less active during the winter months are reasons that we tend to gain weight during those cold months. Our bodies are conditioned to store more fat as winter approaches as this was probably a vital part of survival for our ancestors.

SADD, or seasonal affective disorder or more commonly called winter blues, affects thousands and thousands of people. This is a sort of depression related to the lack of daylight caused by the shorter days during late fall and winter.

And if we want to boost our energy levels and our emotions we can eat. And we can eat foods high in carbohydrates, including sugar treats, chips and cereals. These foods will give us a fast sugar ‘high’. That of course makes us feel better but it also adds to our other problem which is that of putting on extra weight during the winter months. So the cycle continues and it is very hard to break it.

As you can see, there are lots of possible reasons that we gain weight in the winter time. There are also lots of reasons that we are more attracted to such foods as cookies, pies and chocolates during the winter months. And unfortunately, although these foods may make us feel good they also contain high levels of fat.

The best to handle this is to substitute other foods that are high in carbohydrates – that will provide what our body is craving – but that have a lower fat content and that have plenty of fiber. This includes foods like potatoes, wholegrain bread, wholegrain rice, cereals, and fresh fruit.

Exercising will result in additional benefits for our bodies. Most of us have a tendency to want to stay home and rest when it is cold outside. Our level of physical activity drops. This in itself results in weight gain and muscle turning to mush.

We really can avoid the winter weight gain if we work at it – but we have to make a conscious effort to do so!

Are you one of the millions of people that wants to lose some weight but you are not having any success? Obviously this is a problem that is prevalent in nearly every nation of the world. And one of the most surprising things is, although most people say they try to lose weight, few of them give attention to anything other than a diet.

So what is so surprising about that? Well – Everything in your world has an impact on your weight. Your body, mind and spirit is critical – therefore, the approach to losing weight should be a holistic approach.

What does that mean? Basically it means you need to address all areas of your life and how they impact your weight. If you think things through you will see that everything from the foods you eat to your activities to the sleep you get plays a role in your weight. So you need to analyze where you are in life and where you want to be. You need to learn about you.

This is a spiritual journey of sorts. You need to have a clear goal for yourself. This is much deeper than simply wanting to please someone else. You need to set a goal for yourself that matters to you that motivates and inspires you.

You also need to visit your doctor. You need to find out if there are any medical issues that you should be aware of. You also need to know what level of physical activity is safe for you. Plus, your doctor can help you determine an appropriate diet.

Your sleeping pattern plays a role in your emotions and how energetic you feel during the day. It is important that you get your sleep so that you feel rested. This helps to ensure that you will feel like exercising during the day and even that you will have the energy to purchase and prepare proper meals.

Your emotional health is extremely important too. When you are feeling depressed or anxious you are not likely to exercise or you may eat as a way to comfort yourself. In fact, many comfort foods are snack foods that are high calorie and high in fat content.

Now we can focus on our meals and eating. Now you should consider your food choices and develop menus. You should consider portion sizes and when to eat and learn about nutrition.

You see, this has come full circle. Although losing weight is about eating there are many other things that must also be considered if the plan is going to work.

Wanting to lose weight is a common desire. And when most decide they are going to do something about that desire they immediately begin by reducing the amount of food they eat.

This is a common mistake. Admittedly, this seems logical. But in many cases this is not only not a pathway to weight loss, it can even be dangerous to your health.  The point is, your body absolutely needs proper nutrition in order to function at its best. But what is worse than that is, if your body does not get the nutrients it needs it will go into survival mode. This means it will spread out whatever calories it has available. This is the same way your body would react if you were lost in a jungle without proper food sources. Your body would do whatever it could to survive. Which means it would slow down your metabolism.

Crash diets can force the body to slow down the metabolic rate and that results in physical and even mental and emotional effects on you.  Because the body has few calories coming into it to burn it may be forced to burn some fat cells so you might actually lose some weight. But because you are not eating properly you are likely to be feeling tired and fatigued. You may have headaches, stomach cramps, and you may even be prone to illness due to a weakened immune system.  It is also possible that you will force your body to burn muscle mass during this period.

A major problem with fad diets and so called crash diets is that after putting their bodies through all that stress and losing weight – when the diet ends, the weight comes back, and when it does there is usually more than before.  These types of diets cannot be sustained for long periods of time because of the stress they put on the body.

Dieters using these diets usually feel hungry and miserable. Many of the diet pills and other products make claims that the user will not be hungry and will not experience any side effects but most people say those claims are false. Either way, the body is being deprived of the nutrients it needs and there will be consequences.

The safe way to lose weight is the simple way. All you need to do is eat right and eat often. You should eat small meals that are nutritious.

But you should know that you will have to be patient. Don’t expect to lose a lot of weight all at once. One to two pounds a week is about right. This is healthy weight loss. And although that may not sound like a lot, if you think about it, there are 4 weeks in a month. If you lose 2 pounds a week you could be 8 pounds lighter next month and in 3 months you could be 24 pounds lighter. When you consider 52 pounds in 6 month and 104 pounds in a year you see that 2 pounds a week does add up.

Here you go – 10 steps to easy weight loss. I know, you’ve heard that before, but this is for real.

Anyone that is overweight knows how it feels to fret and worry about a special event that is coming up. Why? Because of how you look. Yet again you stress about showing up in clothes that you really don’t like and looking less than your best. Although others don’t see you the way you see yourself the point is, you feel uncomfortable. The truth is, even shopping for clothes can be an unpleasant experience.

But you can change that. And these 10 ways will help you shed pounds quickly.

1)   Start by noting your average daily caloric intake.  You should keep a food journal for at least the first few days before you actually begin any fat loss plan.  This journal will be an important tool in your fat loss arsenal. You will be referring back to often.

2)   After you have tracked your food intake for a few days review your food journal to determine what high-fat and high-calorie foods you eat on a regular basis. Those are the foods you should give up or at least minimize the consumption of.

3)   Find substitutes for the foods you will be limiting. And try to find substitutes that are foods that make you happy. If you are too restrictive on yourself you are not be likely to stick with your plan at all.

4)   Plan your meals ahead of time.  If you wait until it is time to eat or until you’re hungry to decide what you will eat it is much more likely that you will grab something quick and easy, which is usually less healthy and higher in calories and fat content.

5)   Portions sizes should be appropriate.

6)   Eat healthy snacks between meals.

7)   Add fiber to your diet.

8)   Just like you have always heard – you should drink lots of water.  Water benefits the body in many ways – it is especially beneficial to anyone trying to lose weight.

9)   Exercise. Even if it’s only for a few minutes here and there. Find the time to fit it in. If you can’t stop to exercise then incorporate it into your daily life somehow.

10)    Have a free day that you give yourself to eat your favorite foods, etc. But don’t go crazy with this day. Then get back to your routine.

Forget the scales and instead measure your success by the way a favorite pair of jeans fit. Then after maybe a couple of months you can weigh yourself.

Even though there is so much information available about weight loss, the same diet mistakes are frequently being made repeatedly. This is not referring to slipping up and eating something that isn’t included in your diet plan – it’s more about mistakes that can lead to you not losing the weight you want to.

1. The All Or Nothing Attitude

These are the dieters that choose diets that are ridiculously complicated and restrictive. They are almost impossible for anyone to stick with. But to ensure their own success these dieters clean out their kitchen to remove anything that doesn’t fit the plan. These people are very serious and they intend to succeed. And they do stick with the plan for awhile. But a time comes when something happens and they mess up. In their eyes the diet plan is ruined. The diet is over.

Clearly, any weight that was lost will return. So this type of plan is definitely not the way to go. You need a plan that fits you without being restrictive or demanding.

2. The Attitude of Sacrifice

Other dieters view the time of dieting as a true time of giving up, surrendering and sacrificing it all in the name of losing weight. These dieters are extremely hard on themselves – they deprive themselves of their favorite foods totally. The problem with such a plan is this. When you reach your goal and the ‘diet’ is over how will you conduct yourself? Your plan has not taught you anything except deprivation.

A better diet is one that teaches you that you can eat all foods as long as you eat them in moderation.

3. Goal Failure

Do you set ‘scale goals’? If you do you have probably failed at your diet plans, right? The better way to set goals is to be realistic. For instance, you might want to set a goal of losing 2 pounds per week for the first 4 or 5 weeks and then 1 pound per week. The reality is that some weeks you will lose more than 2 pounds and other weeks you won’t lose any – that is normal. Many people find it is better and more rewarding to measure their success by the way a favorite pair of jeans fit than by what the scales say.

You should not worry or stress if you have been making these mistakes. Instead, learn from this and begin dieting the healthy way. All you need to do is eat small meals frequently. Make healthy choices. Commit to eating healthy foods and getting some regular exercise. Your overall lifestyle will become healthier and so will you.

Losing weight requires a lot of things. First of all you will probably want to learn about various diet plans and how to eat right. You might buy a book or two or even purchase diet pills. I mean, let’s face it, most of us decide we will go all out and lose the weight fast so we buy into one of the fad diets that is popular at the time. Right? We might even join a gym.

And we are likely to go hard at the diet and exercise for awhile and lose some weight too. But unless we add the key ingredient – no matter what we do or how hard we try, we won’t lose the weight and keep it off. We have to believe in ourselves.

You will find hundreds or even thousands of programs available telling you how to lose weight. Some will tell you to use certain diet pills or supplements and others will suggest you eat a particular brand of food (that they happen to sell). All of them will have guidelines. But the truth is that you really only need to eat the right foods at the right times in the right amounts and believe in yourself.

Begin with a plan that works for you. Give yourself a real reason to lose weight. Don’t stop with the idea that you want to look better. Come up with another reason.

How about health issues? Maybe you need to read about some of the problems you’re your weight could cause or my guess is you already have some insight into that. Chances are you have already noticed some difficulties walking up flights of stairs or other strenuous activities. Am I right?

And of course, if the way you look is a big concern then maybe you should take a before picture and put it on your refrigerator or snack cabinet.

Okay – so a plan. I do not advocate fad diets – but you do need a plan. Here’s the thing. A fad diet can give you a jump start if you only use it for a few days. These diets are definitely not healthy. Supplements can be a great way to ensure you are getting all the vitamins and nutrients you need. And of course, you do need to add in some exercise.

That will boost your weight loss efforts and help to turn fat into muscles.

Believing in yourself will get you through the hard times. Don’t give up. There will be days when you don’t lose any weight and days that you want to eat a piece of cake or some ice cream. Don’t be too hard on yourself. Allow some bonus times – give yourself special treats from time to time – and believe in yourself enough to know that your treats are just that – a small treat – not a habit!

Getting in shape and losing weight is a common goal for adults. In fact, it is probably the number 1 New Year’s resolution each year. But it is also the one of the hardest things to do. The reason is, when most people decide to lose weight they want to lose it very quickly. That is not only unhealthy, it is nearly impossible. Here’s why.

First of all, it took you awhile to put the weight on. You didn’t gain it in a few weeks or a month or two. It was a gradual process and it should come off in the same way. Losing weight slowly in a healthy manner allows your body time to adjust to the changes.

When you start a strict diet or exercise plan you put a lot of stress on yourself – both mentally and physically. You wear down after a short time. This may present itself as fatigue, headaches, hunger, frustration, or other feelings of discomfort. And the truth is that if you stick with the diet plan you probably will lose some weight. And some of that weight could be muscle mass. But as soon as you stop the diet the weight will come back. That’s just the way it works.

Dieting is not a good idea. Instead, it is much wiser to lose weight the healthy way. This means you should learn about your body, how to eat healthy, exercises, and supplements that work with your body.

First of all you need to know that depriving your body of food is a bad idea. Your body needs nutrition on a regular basis to keep the metabolism working at a steady pace. Eating regularly keeps your energy level up.

So you need to start your day with a healthy breakfast that is not high in calories. This is the best way to jump start your metabolism, which is the way your body converts food to energy. You see, calories are the energy units in food. But some calories can be used and some cannot. The ones that can be used are used right away and the extra ones are stored away as fat. That’s why you should eat smaller meals but eat more of them – and make sure they are nutritious.

Then you won’t be getting hungry so you won’t be grabbing the quick, high calorie snacks. Plus, you’ll have more energy than usual which is another good thing. And here’s another tip, exercising is a great way to burn calories. And with some types of exercise you will continue burning calories even after you quit. That’s because you will create lean muscle mass and those muscles will burn calories even when you are resting. How’s that sound?

Who isn’t concerned about their health and therefore about their weight? In fact, many of us dread the numbers we will see on the bathroom scale each time we dare to step aboard. So is just monitoring our weight enough? Should we strive to be our ideal weight – how can we calculate our ideal weight? Well, that’s where the BMI comes in.

BMI stands for Body Mass Index. It is basically a diagnostic tool in identifying weight problems within a population. This formula was invented by Adolphe Quetelet in the 19thcentury during the development of his “social physics”, but it wasn’t until the 1970′s when it was coined as BMI by Ancel Keys.

Okay – BMI can seem complicated at first but it’s really not once you get the hang of it. Here’s how it works. BMI is calculated by dividing your body weight by the square of your height. Like this:

BMI = weight  (kg)

height x height (m²)

The outcome will supposedly tell you whether you are underweight, overweight, or obese. Given this calculation, a person’s optimal weight will be calculated as 18.5 to 24.9. Measurements less than 18.5 means that you’re underweight while measurements that range from 25.0 to 29.9 indicate an overweight body. If you measure 30.0, then you are considered obese.

But a word of caution; the BMI calculation does not take into account factors like your frame size or your muscularity. This means that if you are an athlete, your BMI may fall in the overweight category despite the fact that you have a lean body. This is due to the fact that muscles are much denser than fat and they contribute to your overall body weight.

Studies have proven the inaccuracies with these calculations. However, it is still a good tool to use as an overall guide in determining body mass.

Despite claims to inaccuracy BMI calculations are still being used in the medical profession as a guide for the physical assessment of a patient’s health but not as a sole basis for diagnosis. While they may be an acceptable formula for sedentary individuals, some adjustments should be made for athletes, children and the elderly to give a more accurate representation. Also, the BMI, as it is, is an accurate enough measurement in detecting very overweight or very underweight people.

So while there is no alternative yet, the BMI is a good choice for you to use as a guide to staying fit and healthy. Just remember to always have a talk with your health care provider to monitor your weight loss or weight gain progress closely.

Most people will agree that they care about the way they look. In fact, the beauty industry is booming. The good news is you don’t have to spend a fortune to lose weight. These seven simple steps will help you on your way to becoming slimmer:

1) Set a realistic and measureable target.

Set a deadline on your goal but make it realistic. As an example, don’t set a target of losing 50 lbs in 1 month, that’s impossible and it sets you up to fail. Instead, make the 50 lbs weight loss your long term goal and you can set 1-2lb reduction per week your short term goal. Setting unrealistic goals results in you feeling discouraged and you will be more likely to give up.

2) Start one step at a time.

Don’t rush. Begin by slowly cutting out some of your bad food choices. Take it slowly and gradually add more and restrictions – but remember, you are in control. Do the same with exercise. Start out slowly – perhaps with a short walk each day and then build on that. But always check with your doctor before you start any new plan or routine of any kind.

3) Choose the right foods

You are already working on cutting out some of the ‘bad’ foods you’re your diet – now you should also be focusing on adding some ‘good’ foods. Try eating more fruits and vegetables and avoiding white breads and pastas.

4) Have an appropriate breakfast

I’m sure you’ve heard that breakfast is the most important meal of the day. That’s because eating a nice breakfast helps to provide sufficient energy throughout the day. Plus, we’ve been asleep for about eight hours and eating a breakfast works to kick start your metabolism system into action.

5) Build your muscles

Muscles burn more calories than fat cells. Exercise helps to create muscles. So, we need to exercise. The good news is that we don’t have to go to the gym to work-out to lessen our body fats. We can begin with simple exercises in the home. The point is that for many of us – going to the gym is a luxury that we simply cannot afford in the way of time and or money. By incorporating our exercise or workout into simple routines that we can do at home, we will be more likely to keep up with our plans.

6) Control your food intake

It is really advisable to make sure that you are eating the right sized food portions. A tip is to leave a part of your food serving on your plate at every meal. This can help you with your weight loss efforts.

7) Choose things that you enjoy

Don’t deprive yourself of a favorite food – even if it happens to be chock full of calories. Just limit yourself. And when it comes to exercise – do the things that you enjoy. If you like to play tennis then get your exercise that way. The point is, don’t make this seem like work – make it as fun as possible.

All you have to do is turn on the TV or surf the Internet and you will see that the weight loss industry is growing and there is not end in sight. Baby boomers are reaching their prime and many are on the lookout for ways to stay young and look great. Health and beauty products are on their minds as well as weight loss products.

Unfortunately there are many dishonest businesses that are ready to take advantage of any money making opportunity available – they pounce on young and old alike. Some of these businesses are selling weight loss programs that are either too difficult to use or they do not work at all.

You can watch late night TV to see several gadgets being promoted as the simple way to get ripped and toned. I especially love the ones that only tell you about the initial payment of $14.95 – they never elaborate to let you know how much you really have to spend. Those things are such scams.

I’m not saying all of them are. But there are many that are. You really have to be careful. The key to losing weight is finding a plan that works for you and that fits your lifestyle. Weight loss shouldn’t have to be complicated, expensive or difficult. It should be smoothly integrated into your life.

Here’s the 3 things mentioned in the title:

1 – Your plan or program should be compatible with your lifestyle

2 – It should not be too restrictive or demanding

3 – Your plan should work with your metabolism

What this means is, if you are a person that likes time at home and you do not enjoy social time you may not want to begin a program that requires visits to a gym or center. Instead, look for a plan that you can do from home. Number 2 – if you feel the plan is too restrictive or demanding you are not likely to stick with it. Look for something that you are comfortable with. And finally, Number 3: this refers to finding a program that allows you to eat frequently so that you do not get hungry between meals. That can make you feel miserable and it gets your metabolism out of whack.

A plan that teaches you how to work with your metabolism will help you learn how to always beat feelings of hunger. That will help you win the battle of weight loss.

It really is that simple – 1, 2, and 3 and you will lose weight. Get those 3 things and believe that you can do it and the weight will come off!