4 Tips for Losing Weight

weight loss tipsDropping a few pounds is often among the health goals that most people want to accomplish. According to the National Institutes of Health, more than 34% people in the U.S. can be classified as overweight. If you want to know how to achieve your ideal look the healthy way, these tips to lose weight can definitely help.

Add Foods Instead of Taking Them Away

Dietician and author of 101 Optimal Life Foods David Grotto asserts that adding foods to your diet is more effective than taking foods away. For instance, try adding an extra fruit to your dessert or snacks. Or, fill your plate with an extra helping of vegetables at dinner. You’ll get more vitamins and minerals in your diet without adding more fat. You’ll likely feel especially satisfied after a meal as well, which will keep you from overeating.

Change Your Mind About Working Out

According to WebMD, it’s best to change the way you think about exercising. In fact, you may not even want to call it exercising. Engage in physical activities that you like, such as playing basketball, learning to dance, or simply taking a walk after dinner. Getting your body moving on a regular basis can lower your blood sugar, boost your metabolism and help you shed unwanted pounds.

Reduce Sugary Drinks

When you’re staring a new eating plan, you may not think about the fact that you need to watch the sugar and calories in your beverages as well. For most of the day, drink lots of water. This helps your body to burn fat quicker and removes impurities from your cells and digestive tract. Look at the nutrition labels on your favorite drinks. Some coffee, teas and sodas can cost you up to 1,000 calories, so beware. Reserve your favorite beverages for special occasions, so you won’t have to totally deprive yourself.

Keep a Food Journal

Doctor and researcher Anne McTiernan states that the most important of all the tips to lose weight is to keep track of what you eat. Keeping the journal makes you accountable for how much you’re eating and which foods you’re consuming on a regular basis. It’s a good idea to share the journal with your doctor or dietician. These professionals can provide you with pointers for making your meals more interesting and nutrient-rich.

Of course, a combination of these tips to lose weight is likely most effective when you’re looking to change your health. Be sure to keep your physician updated on your progress or challenges, so that you’ll get the right assistance along the way.

How to stay motivated during your weight loss journey

weight loss motivationOne of the most difficult tasks we encounter in life is losing weight. This is because when we start the journey of weight loss we have such much motivation, but as time goes by that motivation will more than likely fade. In order to stay on track with your weight loss goals is important to stay motivated.

One of the first tips to staying motivated to lose weight is to go slow. So many of us want to dive completely into changing our diet and starting a new exercise regime, unfortunately this will only cause us to burn out quickly. Instead of becoming burned out and losing motivation, we should start slow and progressively change our eating and lifestyle habits.

Setting realistic expectations is another way to stay motivated. These extra pounds were not accumulated overnight and therefore they are not going to be removed overnight. Your goals should not be to loose, 30 lbs in two months, which is unattainable and unhealthy. Start small like losing 5 pounds. When you lose 5 pounds you will begin to realize that you are making progress and this will motivate you stay on your weight loss journey.

Recruit a friend to accompany you on this weight loss journey. If you have a friend that have the same weight loss goals as you then why not partner-up. You can give each other support and motivation. One day one of you may find that your motivation has decreased; your weight loss buddy will be able to get you back on track with a few motivational words.

Not expecting your weight loss to be perfect is a great way to remain motivated to lose weight. We will all encounter bumps along the road to our weight loss goals but there is no need to let that cause your motivation to damper. When you realize that you are going to cheat here and there, you can prepare yourself mentally. Your cheating does not mean that you have failed; it just means that you made a mistake and you can still continue on your journey of weight loss.

The journey of weigh loss can be one of the longest paths that you will take in your life. To help stay motivated to lose weight, you should reward yourself. For example, if you lose a certain amount of weight you can reward yourself by going to the mall to purchase a pair of shows that you have been eyeing for weeks. Rewarding yourself will give you something to work for even when you motivation to lose weight dwindles.

The last way to stay motivated to lose weight is to chart your progress. Create a poster that will allow you to reveal how much weight and/or inches you have lost. Being reminded of your progress will remind you that you are getting closer to your goals and help to spark more motivation.

5 Reasons Why Your Diet Isn’t Working

diet mythsThe first week you follow a diet always yields promising results, due in part to actual weight loss and also partly due to water loss. The subsequent weeks of dieting don’t yield the same amount of weight loss and often the dieter will give up, returning to old eating habits and gaining lost weight back plus a few additional pounds. Here are the top 5 weight loss myths that hinder your diet from working.

1- Drastically reducing calorie intake. When you diet, you want to lose weight quickly and drastically reducing your calorie intake to achieve quick weight loss will cause your diet to backfire. Your body will go into starvation mode, according to this Huffington Post article , your metabolism slows down and your weight loss will plateau. Most dieters will become frustrated at this point and return to old eating habits and with a slowed metabolism, the weight piles back on quicker than it came off. Don’t go under 1,200 calories per day when you’re dieting.

2- Eliminating fat from your diet is one of those weight loss myths that doesn’t work. Some fat is needed by our bodies for vitamin and nutrient absorption, fat also helps us feel full and satisfied. Eliminating all fat, including the good monounsaturated fats, will make you feel hungry all the time while you’re dieting, and a hungry dieter will eat anything.

3- A successful, healthy diet plan will include a variety of low carbohydrate foods like fresh fruits and vegetables, but trying to survive and lose weight by just eating low-carb foods long term is usually not doable. Include high fiber, low-carb foods to your daily meal plan, but don’t restrict yourself to eating only fresh fruits and vegetables.

4- Eating all you want of healthy foods. One of those weight loss myths that sounds like a lifeline to those in the throes of a diet, but it will sabotage your weight loss. The bottom line of any successful diet is to expend more calories than you take in, and if you’re taking in 3,500 calories a day via eating low-fat healthy foods and only expending 2,500, you’re not going to lose weight but actually gain weight.

5 -Overdoing an exercise program will sabotage your weight loss. This sounds contradictory at first, but if you decide to exercise a couple hours everyday so you can eat more or so that you will burn more calories and lose weight faster, you will also burn-out faster. Sore muscles, time restraints, etc., will make skipping a long, intense exercise program easy. Doing 30 minutes of exercise per day will be something you can keep up long-term and will aid you in not only losing weight but keeping it off as well.

Get A Weight Loss Program That Will Work For You

weight loss programThere are a great deal of different weight loss programs that are available for individuals that are interested in losing weight. Even though many of these programs are great, a person does want to investigate before they start getting their money and their energy involved in a program that is not going to give them real results.

Make Sure That It Is Realistic

According to Jazmin Yonsani of Duke University, ‘if a weight-loss program is promising you something that seems to be too good to be true, then it probably is.’

Many weight loss programs promise a person that they are going to have miraculous results within just a few weeks. Regardless of which type of a weight loss program that a person chooses out of the many different weight loss programs that are available, a person can only lose so much weight.

If one of these weight-loss programs is promising that a person is going to lose a large amount of weight within a very short period of time, then it is probable that either the program is not safe or that they are promising things that are not true.

Weight Out The Cost

The next thing question to ask about a weight loss program is if it is affordable. There are many weight loss programs that require a person to purchase all of their meals from the program and all of the things that they are going to be drinking and snacking on. While these programs may work because they are tailoring everything that the person eats, at the same time it can be very expensive for a person to have to order all of their meals from a company or program. Since that is the case, it is going to be very unlikely that a person will be able to maintain this diet forever.

How Long Will The Program Work

Another good question to ask about a weight loss program is if the program is realistic. They are a great number of last programs that are available that are not realistic. They require a person to have to cut out things such as sugar, meat, carbs, or dairy. Even though these weight-loss programs may work short-term, in the long run it is impossible for a person to follow a diet like that.

It is important that a person does their investigation before they start investing in any type of weight-loss program. There are many programs that are available and many of them work quite well. A person has to find a program that is going to work well with them and their budget in order for them to be able to eat well and exercise for the rest of their lives.

How to read protein shake labels

How to read protein shake labelsMost people mention increasing protein intake as one of the strategies they use for maintaining their weight loss. In fact, proteins are at the top of the food list dieticians recommend. Cathy F, a nutritionist from Northwestern Prentice Hospital says,” I recommend my patients protein shakes a lot. They will want to check the labels and never buy something that does not meet the standard”. Unfortunately, some store bought protein shakes have too much sugar that it will fill a big cup completely. Cathy F also warns that “Something can say sugar-free and still be loaded with sugar. It is not going to do any much better”. She is right. Watching the protein shake labels carefully for sugar and calories at the same time is most effective for managing healthy body.

Tips For Reading Protein Shake Labels

First, identify the source of protein on the protein shake that you are about to buy. Ideally, the source of protein should be listed on top of anything else under ingredients. Usually, the most common source of protein are soy, whey and casein. Make sure how much sugar is in it.

Second, know the serving size which is conveniently located at the top of the label. The serving size for protein shakes are often listed in ounce. The individual serving size is different from the number of servings per bottle. For instance, an 8 oz bottle of protein shake may have 2 servings and the individual serving size may be indicated as 4 ounces.

Third, make sure to read the percentage daily values and nutrient amounts on the label. This information is about the nutritional value of the protein shake. If you are paying attention to nutrients, then you should know that most labels give out this information with respect to the serving size. For example, the carbohydrates indicated on the protein shake labels is the amount it is present in one serving of the shake. Make sure to learn whether the nutritional values indicated on the label is based on protein shake alone or a combination protein shake and other food that is recommended along with the shake. The percent daily value for protein is also listed on the label.

Benefits of Protein Shakes

Studies have shown that people who drink protein shake every day make more healthful food choices all day and have diets that are of nutritional quality. There is evidence too that drinking protein shake not only help lose weight but improve memory, work performance and quality of life. Some people have said that protein shakes have made them cut back on carbs in general and that they have curtailed their intake of sugar by switching to this drink.