Healthy Way to Lose Weight

It is no doubt that the healthiest way to lose weight is slow changes in one’s diet regime, as well as adding exercise. Starving oneself or pushing the body to overdo workouts is not an optimal way to lose weight.

What can you do to lose weight in a healthy way?

The body’s source of energy is food, and it stores fat, which means that if we consume more food than the body requires for daily activities and the maintaining of cells, we will gain weight. And, to lose weight, the body must use up these fat stores. This can be done by lessening the quantity of calories you consume and increasing the activity levels.

– Reduce the number of calories slowly but surely

Small changes in your nutrition are best, rather than starving yourself and going back to unhealthy eating habits. For example, you can substitute full-fat milk with semi-skimmed.

– Increase the levels of activity

Those who increase their activity level and also keep up the same diet and calorie intake will undoubtedly manage to lose weight. Any kind of exercising – even a short 20-minute walk – is useful, as each time you exercise, you burn calories and fat. Furthermore, there are many ways of increasing the amount of activity, such as team sports, cycling, swimming, aerobics, running, and walking.

– Reduce calorie intake

What does it mean to be overweight? The body mass index (BMI) is used to assess weight. And thus, a BMI of 18.50 to 25 is considered to be healthy, while over 30 is obese.

It is necessary to alter your current eating habits if you really wish to lose weight, which means most sweets need to be cut out, or rather, they need to be limited and healthier choices made.

There are, however, no shortcuts to weight loss – consuming 300-500 calories less a day should result in a loss of 1 or 2 pounds a week, which is a realistic objective. Of all the food types (carbs, protein), it is fat which has the largest amount of calories and thus it is necessary to cut down on all fatty foods and consume more wholegrain bread, as well as fruits and vegetables.

You can reduce calorie intake slowly and surely by, for instance, reducing the sugar in your tea or coffee, replacing fizzy drinks with water, eating less amounts of food, cutting out all snacks and also cutting down on alcohol.

– It is important to have patience and stick it out

The changes might not be noticeable immediately, but they will appear soon enough. Retaining motivation is one of the most challenging aspects of dieting and it is important to find a way of rewarding yourself. You also need to have a lot of support from other people to help you when the going gets hard.

– The health advantages of losing weight

It is a fact that women who are overweight and who lose somewhere between ten and twenty pounds reduce the possibility of developing diabetes by at least one half. As for males, the danger of heart disease is lowered greatly. In general, most people gain weight as they age, and some gain as much as 20 pounds in comparison to their weight when they were eighteen years old, which rapidly increases the imminent danger of problems with the health. For instance, women increase the possibility of heart attacks by being overweight and also may even multiply their risk from serious medical conditions.

The conclusion is that, by retaining your weight within the healthy range, it is less probable that you will be troubled by illnesses in your later years.

Healthy Eating and Diet

To eat healthily does not necessarily mean to starve oneself or to deprive ourselves of the food we love but it is about feeling good and having enough energy in order to be as happy and healthy as possible. This entails learning some basic things about nutrition and using it in the best possible way. Thus, here are some guidelines for planning in advance and not only creating but also maintaining an appetizing and healthy food regime.

1. Planning. Plan a healthy diet as a gradual process, a series of small, convenient steps and not as a drastic change.

  • Start slowly, as changes to eating habits need time. Try making small steps, as for instance using olive oil instead of butter while cooking.
  • Every change is relevant. Don’t forget that the long-term goal is to feel good, and ultimately, to lessen the danger of disease and cancer.
  • Drink a lot of water. Water flushes out our body of toxins and a lack of it can cause low energy, fatigue and even headaches.
  • It is relevant to exercise. Think of this like an additional factor to your diet regimen, as the benefits are huge.

2. Moderation. It seems the essential base of any wholesome nutrition plan is moderation. The body requires a balancing of proteins, carbohydrates, vitamins, fat, fiber, as well as minerals to sustain health.

  • Don’t deprive yourself of any food. If you have a craving for sweet, overly salty, or other unhealthy foodstuffs, begin by cutting the sizes of the portions.
  • Reduce your portions. It seems serving sizes are getting increasingly bigger, so when eating out, opt for a starter instead of an entrée.

3. What is relevant is the way you eat, not just what you eat. Healthy eating habits can be learned. Food is nourishment and not just something to be gulped down for energy.

  • Chew food slowly. It is wonderful to discover the joy of eating.
  • Listen to the body. Stop eating before you feel completely full.
  • Never omit to eat breakfast. A good breakfast can get the metabolism going, as can eating small meals during the day.
  • Don’t eat at night. Eat dinner earlier during the day, as eating when you are the most active can help regulate weight.

4. Consume lots of fruits as well as vegetables. Fruits and vegetables are the basis of a healthy diet, as they have very little calories and are full of vitamins, fiber, antioxidants, and minerals. Eat greens, sweet vegetables and fruits such as berries.

5. Ingest healthy carbs as well as whole grains. Healthy carbs are beans, whole grains, etc. and keep blood sugar stable. Whole grains are barley, whole wheat pasta, millet and brown rice.

6. Benefit from healthy fats but avoid those which are unhealthy. Consume monounsaturated fats from canola, olive and peanut oil, and nuts and seeds. Also add polyunsaturated oils, including omega-3 as well as omega-6 fatty acids, which can be found in all kinds of fish, corn, soybean and walnuts. Avoid saturated fats from animal sources and trans fats which are contained in processed foods.

7. Protein. It is protein which gives our bodies the needed energy to keep going. The protein in food is broken up into twenty amino acids, which are really the building blocks of the body for energy and growth, as well as being key for sustaining tissues, cells, and organs.

8. Calcium is necessary for healthy bones. Calcium is a key building block for enduring bone health. The sources are cheese, yoghurt, vegetables, and milk.

9. Limit your sugar and salt intake. Sugar can enhance health and weight problems. It is best to avoid all sugary drinks and to consume naturally sweet food such as fruit or peppers. Also, most of us take in an excess amount of salt, which can cause high blood pressure. It is best to avoid processed foods and snacks.

Fish Oil for Weight Loss

Fish oil dietary supplements are by nature fat-burning and have very low quantities of calories and thus they are essential for those who wish to reduce their weight. Of course, these dietary supplements need to be boosted by a healthy style of living and consistent and planned exercise.

What Are Omega-3 Fatty Acids?    

These fatty acids are very important for human health but the body is not capable of making Omega-3 acids and they must be found in natural food and supplements. Thus, there are two sorts of these essential fatty acids which are contained in certain foodstuffs – EPA or eicosapentaenoic acid and DHA or docosahexaenoic acid.

What Is The Use Of These Sorts Of Essential Fatty Acids?

The fatty acids obtained from fish can be, without doubt, very useful for reducing blood pressure, as they hold back artery hardening, reduce the quantity of triglycerides that exist in the body, as well as helping to lower the danger of strokes and heart attacks. They also help with digestion, boost healthy skin, aid in keeping the joints functioning well and help in losing weight.

What Is The Link Between Supplements Of Fish Oil And Weight Reduction?

Supplements of fish oil which have DHA in them may stop pre-fat cells in becoming fat cells by means of destroying them and thus, they might lower the accumulating of fat within the body and aid in weight loss. They also reprogram, so to speak, the genes and give the result of carbohydrates being broken down by the body, not being deposited as fat. Thereby, the Omega-3 fatty acids which exist in these supplements raise the metabolic rate and the blood flow.

These supplements can be found in the form of capsules. Along with weight loss, they help us become more healthy and vivacious.

What Are The Other Benefits Of Fish Oil?

It is believed that fish oil, or Omega-3 oil as it is also called, may improve the flowing of the blood to the muscles for the duration of physical workouts as well as help to stimulate the enzymes which transfer fat to some place where it can be used up as energy for the body’s benefit.

Thus, this oil is generally obtainable as a supplement but also as an additive in certain foods, as well as drinks. Previous studies which lauded this supplement for such purposes as the following: an enhanced brain and memory function, as well as satisfactory eye-development and protection, adding to this the capability to lower the risks of Alzheimer’s as well as stroke, have added to its increasing popularity.

There are in the pipeline more extensive studies for additional insights of the effects of Omega-3. Even though ingesting this oil in the natural form (from fish, for instance) most probably has the biggest benefits, supplements of this fish oil are also an valuable natural supplement for losing weight, again in combination with an efficient exercise program.

This sort of Omega-3 oil is very useful for a diverse number of medical conditions, including heart disease and lowering triglyceride levels. There have been many positive findings about the effects on fish oil on weight loss as well as body composition.

Thus, a study reported found that persons who were obese or overweight and who ingested 15 grams of EPA plus DHA a day experienced a significant weight loss. Another study found that obese subjects who had consumed 6 grams of tuna fish oil supplements a day had reduced triglyceride levels, a raised HDL, or in other words, good cholesterol levels, and lowered body fat. However, there is as of yet no substantial proof that fish oil can help in helping lower body fat.

Drinking Water to Lose Weight

Water is a key nutrient which is absolutely indispensable for the body in order for it to burn body fat, and thereby, imbibing water for the purpose of losing weight can be a vital factor in a program for weight loss. In fact, it is an interesting fact that our bodies are constituted of 55 to 75 percent water, and we require absolutely all of it for the necessary chemical reactions in the physiological processes the body needs to undergo in order to burn off calories, as well as fat. Also, water facilitates the removing of waste by-products (which ensue from the breaking down of fat) from the body. It can happen, thus, that when dehydration occurs and there is insufficient water in order to dilute or water down the waste products which the body needs to excrete, kidney stones may be formed. Then the liver needs to help the kidney with its basic functions, which in turn puts a burden on it, and as a consequence, it may function inadequately for its other roles. The consequence of this is that it reflects negatively on weight loss due to the fact that one of the main functions of this important organ is to burn off fat.

Does research support the fact that imbibing water helps lose weight?

It has been proven that those who drink six and a half cups of water a day (or 52 ounces) ingest 200 less calorie per day, which, mathematically, would mean losing some 20 pounds per year. One of the reasons for this may be that a feeling of hunger may sometimes be misinterpreted as a craving for food, but it may well be an indication of dehydration, as this is the case of confusing hunger for thirst. Thus, researchers have reported that water consumption really does increase the rate at which calories are burned.

What are the signs of dehydration?

  1. A dry mouth.
  2. Dark urine or an insufficient production of it.
  3. Frequent cramps in various body parts.
  4. Dizziness during workouts.
  5. Varying energy during working out.

What does water retention imply exactly?

The retaining of water can be caused by raised levels of sodium in the diet and for women, changes in the menstrual cycles. There is a myth or falsehood about drinking a lot of water – that it may make us feel bloated and as a consequence, heavier, but this is, as we said, an untruth. Quite on the contrary, the flushing out of waste products is more effective if we imbibe lots of water. Thus, drinking loads of water with help lose weight.

How much water is enough?

Some 12 cups of water are recommended per day, although 8 cups are more realistic (or 64 ounces). We suggest a gradual increase of water, and every 3 weeks, the intake of water can be increased by one cup.

Thus, drinking water does raise the metabolic rate levels. However, studies have shown that this increase is different in men and in women. With men, burning down more fat causes an increase in the metabolic rate, while in women, the increased breaking down of carbohydrates results in an increase in the metabolic rate.

The controversy.

Some researchers have estimated that during one year, someone who raises their water consumption by 1.5 liters per day could burn off some 17,400 calories, and invoke a weight loss of around five pounds. However, others allege that up to 70% of the increase in the metabolic rate cannot be accredited to drinking water, and thus it seems that there is a need for larger studies.

How to Lose Weight Fast Without Pills or Surgery

We have to admit that being overweight is in most cases visually unacceptable, unattractive. Although you may think it is the worst that can happen to overweight people, the truth is slightly different. Those people are prone to various diseases caused by their weight problems, like heart diseases, different types of cancers diabetes, and the list goes on. Unfortunately, there is no magic button which can solve all the problems, but some people are convinced that it exists in the form of a surgery, pills, and similar. However, these weight-loss solutions have their own risks to the person’s health, and they are far from cheap.

In this article, we are going to discuss – how can you lose weight fast and naturally without a surgery or pills. All it takes are some changes in your way of life. Keep in mind that losing weight and keeping it off is a task which requires you to be and remain disciplined all the way.

First, start slowly. This applies to both food and exercises. When it comes to food, it is quite simple. Avoid sugars, greasy meals, carbonated drinks, snacks and so on, you already know the list. When it comes to having exercise, the true problem begins. Most often people will say they are too busy, or it costs too much, or make up something third. If you are too busy, you can start by having walks during your lunch break, or ride your  stationary bike 10 minutes before you go to work, or walk whenever you can. Practically – it is best to do anything than to do nothing. Everything counts. Then, you say it costs too much. Well, weight loss is not just going to a fancy gym. You can also do that at home. But the key to everything is discipline. The moment you say, I’ll do it tomorrow, everything is lost in 99% of cases.

When it comes to weigh loss, it is better to keep it slow and steady. If you rush things up, for example, cut down the number of calories drastically, and start exercising intensively, your body will block your weight-loss efforts and will activate its survival mode. This will make all your efforts worth nothing. Instead start slowly and gradually increase your activities. If, for example, you start walking 3 times a day for 20 minutes, you can either start walking 5 times a day for 20 minutes, or 3 times a day for 40 minutes. If you combine this with a healthy and balanced eating plan, you will manage to lose weight fast without pills or surgery.

How To Lose Weight Fast For Teenage Girls

Teenage girls are especially affected by the problem of losing weight. There are numerous reasons why teenage girls have these problems and in this article, we are going to share some tips on how to lose weight fast for teenage girls.

First of all, avoid fad diets. OK, you have seen evidence that Beyonce has lost 20 pounds with the lemon diet. You can easily search the internet for the instructions. However, there are no instructions on what to do after the diet. So there are two scenarios. You finish the diet, lose some pounds and feel satisfied. However, because you have returned to your old eating habits, you gain even more weight than before and feel even worse. The second scenario, you keep going with this diet for a longer period of time, lose weight, and at one point, experience severe health problems. Of course, we don’t want this to happen.

Now, our tip for teenage girls is to closely watch what they eat and start exercising.

Watch what you eat

The most important thing about fad diets you have to remember is that they don’t work on a long-term basis. We are sure that you are already familiar with the types of foods you have to avoid to lose weight. The key here is to find your favourites in the healthy foods. This will guarantee that you will change your everyday diet permanently.

Food is not your enemy. Therefore, there is no need for you to starve. Just eat enough. This means eat slowly, and you will feel when you are not hungry anymore.  If you pay attention to this, you will actually see that you have hardly touched the other half of your meal, and you are not feeling hungry anymore.

Drink more water, be more active, forget about quick snacks, have 5 meals a day, include more fresh fruits, vegetablesand whole grains, and the results will be visible very soon.

Exercise

Every single strategy to lose weight fast for teenage girls has to include exercise. Everyday activities, for half an hour are a great way to tone your muscles and lose some pounds. Make exercising your daily routine. Teenage girls can do any of these activities, and like with food, it is best to find out your favourite exercise. So, cycling, swimming, dancing, running, walking, everything is an option, just don’t sit in front of the TV.

In case you don’t feel motivated and want to give up – don’t. Instead talk to a dietitian or any other professional who will advise you what to do and what to eat to lose weight. Taking care of your health is really important, and you should always keep that in mind.

How to Lose Weight in 2 Weeks

There are occasions when you have to lose a few pounds in a short period of time, in 2 weeks for example. Although you may think it isn’t possible, we can say that you are wrong. All you have to do is to try and don’t give up. Two weeks is not a very long period of time, so there are no excuses for you if you give up.

Losing weight in 2 weeks is possible. However, the first part is to set up realistic goals, and this is really important in this case. Don’t expect to lose too much weight in just 2 weeks. To stay in the healthy range, you can lose 4 pounds in 2 weeks. To be more precise, one pound contains 3500 calories. So you have to get rid of 14000 calories in 14 days or 1000 calories a day.  One way is to reduce your calorie intake, but it is much better to start exercising and burn 500 calories through physical activities and cut down 500 calories through food. After all this is much healthier. Of course, you can lose more than 4 pounds it is recommended to consult with your doctor because every person is different. While some people lose weight easily, other gave to try ten times harder. So, a friendly tip from your doctor won’t harm you.

So, what do you think? Can  you lose some weight in two weeks? Of course, you can. You just have to be strict and follow your plan and goals. Here are some basic tips you can follow during your two-week journey.

  • Forget about fast food and sugars. Sugars make you fat, and fast food is also loaded with unhealthy fats.
  • Drink lots of water. It is interesting that you can lose approximately 200 calories a day if you drink solely water. All the fruit juices, soft drinks and beverages contain some calories.
  • Spread your meals over the day. Instead  of having the regular 3 meals a day, you can eat smaller portions 5-6 times a day.
  • Increase your fiber intake by eating more fruits and vegetables.
  • Start exercising. This is the part where many people give up. However, exercising will boost your metabolism, and you will lose weight more efficiently.

Here is a great tip we have heard of recently. Instead of measuring your weight on a weighting scale, take photos of you. The photos you take, and especially when you make a BEFORE/AFTER comparison, are a great motivation booster.

How to Lose Weight Fast for Kids

The number of children having weight problems, too much weight at the first place, is increasing day by day. The main reason for weight problems in children are various snacks available and less physical activity. Although you may think the opposite, children exercise less today than in the past, and also some everyday activities, which kept them active are now changed, for example, fewer children walk to school today because they either go by bus or their parents drive them. The weight problems in children have to be taken seriously, because they can lead to some health problems, social problems (their friends tease them, or they have a low self-esteem, etc.) and so on.

In order to solve this problem and help your child lose weight fast, first you have to find out the following:

  • What makes your child gain weight?
  • What types of food does he eats most?
  • How much and how often does he eat?
  • How active is he or she?

When you find out the answers remember the following, although you want your child to lose weight fast, you also want it to keep the new weight and not gain back even more pounds. To make this happen, the solution is quite simple, make slight modifications in the diet (include more fruits and vegetables in the diet and low calorie food) and most importantly make your child physically more active. This is a definite way to improve your child’s health. It is recommended to avoid strict diets because they help lose muscles as well as fat, and the lost weight is gained back pretty quickly. Include regular physical activities in your child’s plan. One hour a day would be great. You can start with brisk walking, playing basketball, swimming, riding a bike, or some sports. In this way the weight lost, will not come back, and your child will feel much better. Even better, you can try various activities and see which one your child likes the best. If you manage to do that, encourage your child to do it regularly. Doing some home chores is also a way to increase physical activity. The goal of all these exercises and activities is to burn more calories than taken in.

It is important to remember that losing weight efficiently is not something you can do instantly, or in a short period of time. This is especially important for children, because the goal is to keep excess weight off. And one more thing, consulting with your child’s pediatrician is advised before you start with your weight-loss plan. Following the pediatrician’s advices can help you keep your child healthy and lose weight quicker.

How to Lose Weight Fast Without Exercise

Of course, there are many of us who want to lose weight fast, but somehow in every single weight-loss plan we have to do exercises to lose weight. So, now, the question is – How to lose weight fast without exercise? Is it possible?

Well, we have to say that it is possible, and basically everything comes down to counting calories. For example, it is widely known that one pound of fat contains 3500 calories. Of course, this doesn’t mean you have to burn 3500 calories in one day and see the results right away. Besides losing weight, we have to take care of our health, too.

Let us share some tips on how to lose weight fast without exercise. It is important to take all the necessary steps right away and soon enough you will enjoy the results.

What Foods to Avoid

When you want to lose weight, and lose it without doing any exercise, besides the everyday activities, you normally do, like walking to the supermarket, going up and down the stairs, vacuuming, etc. it is important to take care of the foods you eat. So let’s see what foods you have to avoid and what are recommended.

First of all, eliminate sugars from your eating plan. This also includes artificial sweeteners, soda drinks, and similar, not just plain sugar, cakes  and chocolates. Of course if you can’t live without that sweet taste in your mouth, Stevia is a great alternative which won’t make you fat.

Avoid processed foods. Say no to: bread, cereals, pasta, potatoes. Instead enrich your diet with fruits and vegetables, proteins (fish or chicken meat), whole grains.

Never skip breakfasts. We don’t exaggerate when we say that breakfast is the most important meal of the day. Unfortunately, more and more people skip breakfast and just have a cup of coffee in the morning.  This is completely wrong, because our body needs energy for the day. And if you don’t eat it goes into “starvation mode” and saves the fat. Of course, this is exactly what we want to avoid. We need to lose fat, not to keep it.

Drinking plenty of water is very important for our health. For example, a glass of water before a meal will make you eat less, and of course, it will help you with digestion. Along with it, try to eat more slowly and chew your food longer. It will be much easier for you to determine when to stop eating.

Final words

As you can see, you don’t have to spend your valuable time doing exercises (although we recommend doing them because of their benefits for your overall health) or money for gym memberships. Instead, all you have to do is to make some healthy changes in your diet and soon enough you will be satisfied with the results.

How to Lose Weight Fast at Home

At least once in our lives we wished to have a body like the stars and models on TV have. At the same time we think that in order to have a body like that you have to have a personal trainer or go to the most expensive gym in town. However, everything you do at the gym or with your personal trainer can be done at home. All you have to do is you make some changes to your everyday diet, get some exercise equipment, and the most important – don’t give up. Soon enough your body shape, your overall health and energy levels will be much greater.

In order to lose weight fast at home there are three steps or phases that have to be combined.

Phase 1 – Set realistic goals and plan a strategy

Note down your current weight and determine how much you can really lose in a week or in a month. Try not to set unrealistic goals because you will feel disappointed if you fail. Having some sort of strategy is also important. Determine which exercises you can actually do during the day, think about your meal times (remember that skipping breakfast is not allowed), think of the places you can go to on foot, etc. Having a strategy will make you more disciplined, and discipline is the key to success here.

Phase 2 – Change your eating habits

Get rid of all high-calorie food, sweets and sugars, carbonated and fruit juices, and all of your favorite snacks. By doing this you won’t get in a situation to have “just one bite”. Find a healthy and low-calorie alternative for all of them. Fresh fruit and vegetables, whole grains, almonds, fresh fruit juice, dairies low in fat should, and lean meats should be your new favorite snacks.

Phase 3 – Exercise regularly and have fun

Losing weight is much easier if you exercise. What you have to do in this phase is to get some exercise equipment like stationary bike or elliptical trainer, dumbbells, rowing machine, or anything that fits your budget. Aerobic activities will help you burn more calories since they activate more muscle groups and have a special impact on the heart and lungs. If you are short in funds, you can do exercises which use your own body weight.

Doing pushups and sit-ups can be boring sometimes. For that reason we recommend you to get a DVD with Pilates exercises, or Zumba dancing, for example. In this way you will exercise and burn calories and have fun at the same time.

Our final tip is – never give up. Sometimes it is good to look at yourself in the mirror to see the results. Don’t just look at the weighing scale.