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You may be surprised what the federal government has to say about weight loss. The National Institutes of Health has some interesting ideas about what it takes to trim the fat. You may find that a number of these ideas conflict with what you've been hearing in the popular press.
For instance, you may have read that consuming red meat makes it more difficult for you to shed pounds. Actually, lean meat can be a critical component of a diet. While red meat, chicken, and pork may have cholesterol and saturated fat, they also have important minerals such as iron and zinc.
However, when eating meat, you should try to make sure that it is low in fat. You can choose from sirloin tip, round steak, and flank steak. You should also be aware of proper portion sizes--the average portion should be the size of a billfold folded over.
You may have heard that dairy products are fattening. However, low-fat milk, yogurt, and cheese have all the nutrients of whole milk products, with fewer calories and less fat. Dairy products are particularly beneficial for their calcium, protein, and vitamin D content. According to federal guidelines, children, teenagers, and senior citizens should have three servings of milk products each day, while adults age 19 to 49 should have two helpings daily.
A serving would consist of a single cup of milk or yogurt, or 1 ½ ounces of cheese. If you have trouble digesting milk products, consider lactose-free items. You may also be able to get your calcium from juice or salmon, and your vitamin D from juice or cereal.
The federal government maintains that becoming a vegetarian will not automatically make you lose weight. However, studies have indicated that vegetarians do ingest fewer calories than meat-eaters and tend to have lower body mass indexes. However, even as a vegetarian, you have to watch your intake of high-calorie food.
As a result, it is important that you select vegetarian entrees that are not only low-fat, but high in nutrition. For instance, spinach will give you iron, broccoli can provide calcium, milk offers vitamin D, eggs provide vitamin B12, whole grains offer zinc, and eggs give you protein.
You might have been told that you should not eat nuts if you want to shed pounds. In actuality, a small amount of nuts can be an ingredient of your weight loss plan. While nuts are, generally speaking, high in fat, the fat is considered a healthy kind that does not harm the arteries. Nuts can provide you with not only protein, but fiber and magnesium as well. But it is important that you eat nuts in moderation. This means consuming only about a third of a cup or less per day.
Federal health officials are firm on the idea that fasting is not a good way to lose weight. It is far better to eat regular meals, although you might opt for smaller meals than you might ordinarily choose eaten more frequently. Meals help to kick-start your metabolism, enabling it to thrive throughout the day.
If you are skeptical about a particular weight loss claim, you can check the Federal Trade Commission's website at www.ftc.gov/bcp/conline/features/wgtloss.htm for the information you need. Also, you might benefit from discussing your concerns with a registered dietician. In order to locate one in your geographical area, log onto the American Dietetic Association website at www.eatright.org/Public/PublicDieticianDisclaimerAdvanced.htm.
Does the federal government have all the answers when it comes to weight loss? Perhaps not. But it is clear that the feds have a great deal of research to back up their claims. Therefore, you should carefully consider the nutritional information that comes from federal sources.
The federal government is interested in having a healthy populace; it has nothing to gain by promoting specific weight loss programs. Therefore, you can be sure that the information that you are getting from federal health authorities is information you can trust. And it could make a great deal of difference, as far as your personal weight is concerned.
As a Teacher of Sport and Physical Education, Tony Robinson has a keen interest in Health and Weight Loss issues. For handy hints and tips for weight loss visit http://www.weight-loss-arena.com
We really do care about your health and happiness and are thrilled you are interested in our articles, but please always check with your doctor before trying something new!
Misconceptions Abound About Weight Loss
A number of misconceptions persist about weight loss. These are quite serious, because they could affect not only an individual's weight, but also his or her general health as well. The more you know about the misconceptions about weight loss, the more likely it is that you will end up following a suitable weight reduction plan.
One popular misconception is that any product that has been labeled "natural" is safe. In fact, you should be aware of the fact that these products often do not undergo vigorous scientific tests. For instance, ephedra, which has been included in some weight loss products has been banned by federal authorities because it has been determined to be unhealthy.
Even those products that do not contain ephedra can be dangerous because they have components that are like ephedra. As a result, you should consult your doctor before using herbal weight loss products. Your physician is in the best position to know whether a weight loss pill or other product is appropriate in your case.
Yet another misconception is that, because a food item is labeled low-fat, it has no calories to speak of. While low-fat foods may indeed be low-cal, some processed low-fat food products have just as many calories as the high-fat types. In fact, they may be loaded in sugar or flour, increasing the total calorie count. As a result, it is important for you to check the nutrition labels on food packages in order to determine the exact amount of calories per serving. It is also imperative that you find out what constitutes a serving size so that you will not be tempted to overeat.
Some individuals believe that fast food is inherently bad and cannot be eaten while following a diet program. However, if you are knowledgeable, you can actually eat at fast food restaurants and still lose weight. It's best, for instance, if you do not indulge in supersize combo meals. You might, however, consider splitting a combo with your spouse or friend.
Avoid soft drinks and drink water instead. Consider eating a salad or a grilled chicken breast sandwich. Keep the condiments--such as mayonnaise and salad dressings--to a minimum. Ask the restaurant not to put bacon or cheese on your sandwich, and avoid eating French fries or fried chicken. If you go to a Mexican restaurant, try a taco that is made with salsa rather than cheese or sauce. Following these simple recommendations can make your visit to a fast food outlet worthwhile--and non-fattening.
Some people operate under the misconception that dining after 8 p.m. always leads to weight gain. No doubt it is possible, but what matters most is how many calories you consume and how much fat you burn off. While it is a good idea to avoid snacking in front of the television, you might be able to have a nightly snack, if you haven't consumed that much high-calorie food during the course of the day
Other individuals believe that lifting weights is harmful because it will cause you to add weight to your frame. In actuality, weightlifting can enable you to lose weight. This is because lifting weights assists you in building muscle, which burns more calories than fat. Engaging in strength training twice or three times a week can be an effective part of your overall weight loss program. Obviously, misconceptions about dieting are plentiful. That is why it is so critically important that you consult a registered dietician or other health professional before beginning any major weight loss program.
As a Teacher of Sport and Physical Education, Tony Robinson has a keen interest in Health and Weight Loss issues. For handy hints and tips for weight loss visit http://www.weight-loss-arena.com
If you are attempting to fight fat, it is simply not enough to begin an exercise program. You must also be able to stick with it. This can be challenging, especially if you have spent most of your life as a couch potato. You may find exercise to be boring or a chore. And you may be wondering whether your exercise program is really worth the effort. It should be noted that the key to a successful exercise program is perseverance. This means that you need to commit to it for the long haul--in fact, it is best if you commit to it for the rest of your life. Certainly, it can be difficult at times. But in the end, it is well worth the effort you exert.
Another misconception is that you can still lose weight, even if you eat whatever you choose. Actually, you need to be careful about how many calories you consume and increase your exercise in order to ensure that you burn more fat than you take in. Also, it is important that you limit portions in order to ensure that you do not add extra weight. If you select low-calorie foods and you eat smaller portions, while enhancing your physical activity, you should be able to lose weight. However, you may still be able to eat some of the food you like best--provided you eat it in moderation or, if high in calories, only sparingly.
Staying motivated may begin with having a tangible goal. For instance, if you are basically inactive when you start your program, you should aim to burn off 500 calories a week. If you are fairly active when you start exercising, your goal should be 1,000 calories. But you must also have a long-term goal. This might be doubling the amount of calories you burn within six months of commencing your exercise program.
You might consider starting an exercise log. Here, you will record exactly what kind of aerobic, anaerobic, and stretching exercises you do each week. Be sure to include the number of repetitions you're performing with each exercise. This way, you'll have a concrete chart for your progress. Seeing how well you're doing can be truly inspiring and can keep you going when you find it difficult to go on.
Another effective motivational strategy is to join a group that engages in some kind of exercise. For instance, you might become a mall-walker or you might find a local square dance club to join. Other possibilities include hiking groups, golfing groups, softball teams, or even ping-pong teams. The fact that you are part of a social network will help to keep you motivated.
You might try psyching yourself out by using a computer screensaver which says, "Get moving." Or you might post a "get moving" sign on your refrigerator. In other words, you should be constantly reminded of the value of exercise. You might also invest in home exercise equipment such as a treadmill, elliptical trainer, or free weights. The amount of money you spend could be a powerful incentive for making sure that you use the equipment on a regular basis. You should also place the equipment in a prominent place so that you have to pass it often. After a while, you'll find no excuse not to exercise.
You might also consider investing in exercise videos or DVDs. These allow you the convenience of exercising in the privacy of your own home. They can also give you an electronic "exercise buddy" who can help keep you inspired even on rainy days when you don't feel like exercising at all.
Another effective idea is to place your athletic shoes near the door so that you are reminded of the need to walk rather than drive. You might also consider rewarding yourself for keeping with your exercise program. Your reward could be as elaborate as a cruise or as small as a treat from the dollar store. The idea is to make sure that your accomplishment is celebrated. While we're on the topic of celebration, seriously consider throwing a party once you've reached an exercise milestone. You can serve nutritious snacks and beverages and even encourage your guests to come in their athletic wear in order to build upon the party's theme. Sharing your joy can help to motivate you to continue your physical activities.
It should be said that there is no right way to exercise. But you do need to make sure that whatever you do is effective and that you're sufficiently motivated to do it. By following just a few simple tips, you can ensure that your exercise routine is not just a fad, that it will continue over the long term. Remember that you may face setbacks from time to time, but that shouldn't stop you from continuing to try to reach your exercise goals.
As a Teacher of Sport and Physical Education, Tony Robinson has a keen interest in Health and Weight Loss issues. For handy hints and tips for weight loss visit http://www.weight-loss-arena.com
The Low-Cal Approach to Weight Loss
Counting calories may seem old-fashioned today, given the proliferation of low-carb and high protein diets. However, a number of dieticians maintain that the low calorie approach is actually the best approach to weight loss. While it may seem trite, lowering the number of calories we consume can have a marked effect on our waistlines.
The majority of diets offer dieters 1,000 to 1,500 calories each day. Still, it would be wrong to assume that everyone who needs to lose weight should be on a 1,000 calorie diet. In fact, the amount of calories you need is a function of your current weight, your metabolism, and the amount of exercise you do. Diets recommended by doctors, as well as many of the meal programs found in diet books, are based upon a low-calorie model.
When dieting, you should assume that you will lose only about a pound a week. However, during the initial stages of your diet, you may find that you are actually losing more weight than that because you are losing water. While you can use a standardized diet, it is perhaps best to work with a dietician in order to fine-tune the diet to meet your individual needs.
Still, even if you are curbing your calorie count, you'll need to make sure that what you eat is nutritious. By paying close attention to nutrition labels, you can determine the vitamin and mineral count of much of what you consume. There are certain general requirements for a healthy diet. For instance, you'll need to make sure that you are getting enough protein.
For the typical woman, this would amount to 50 grams per day; for the typical man, 63 grams per day. Protein is vitally important for strengthening your muscles and teeth and maintaining good skin tone. Protein sources can include lean meat, fish, chicken, eggs, beans, and nuts. Experts recommend that you have at least two servings of protein a day.
While low carb diets may be all the rage, a number of dieticians say you need as many as 100 grams of carbohydrates a day. This means consuming as many as eleven servings of pasta, cereal, and bread in order to maintain a healthy energy level. You should also eat at least 20 grams of fiber each day to aid your digestion.
Less than a third of your calories should come from fat in order to enable you to keep the pounds off. Only about one-tenth of your calories should be derived from saturated fat. Also, keep your cholesterol count under control in order to keep heart disease at bay.
An important aspect of good nutrition that many individuals forget is water. This might be surprising, however, given the fact that most of our body is made up of H20. Medical experts by and large agree that you should drink at least eight glasses of water everyday.
Exercise, however, could make you yearn for additional water. Water is often considered the secret weapon of weight loss, enabling people to shed pounds more easily. Although it may be tempting, you should not skip meals. This only serves to decrease your metabolism, causing you to burn fat more slowly. Even a small meal is better than no meal at all. Weight loss experts, however, differ about the number of meals you should eat each day. Some recommend the standard three meals with a couple of snacks, while others recommend five or six small meals each day. You should probably check with your physician to see which approach is appropriate for you.
Losing weight can be a difficult challenge, no matter what your age. There are so many temptations around, so many opportunities to boost your calorie count. Also, you might try to follow one diet, only to find that it is difficult to sustain. As a result, the low-calorie diet may be the best method around for consistent weight loss. While you might not be able to lose weight quickly, you can shed pounds eventually. By being patient and committed to your weight loss program, you can ultimately lose the weight you need to.
The Secrets to Weight Loss After Pregnancy
Sarah is a pregnant mother of three who continues to breast-feed her 18-month-old. After each of her pregnancies, she has had difficulty losing weight. With all of her responsibilities, weight loss isn't a priority. Still, she wishes that, once this pregnancy is over, she will be able to return to her pre-marriage weight.
The average woman gains more than 25 pounds during her pregnancy. The procedure of childbirth may result in a weight loss of up to 14 pounds, which means that new moms still have considerable weight to lose once they leave the hospital. However, some women simply assume that this "baby fat" will never go away. Yet, it is entirely possible to lose weight during the post-partum period.
A number of medical experts recommend easing into a weight loss program after the birth of your baby. This means that you will not start dieting until about three months following birth. You should combine a low-fat diet with moderate exercise in order to achieve weight loss.
Don't expect instant results. It will take you a good nine months to get back to your weight prior to pregnancy. A go-slow approach is best because you need to give your body time to recover after childbirth. Certainly, you might be able to lose weight faster, but you might be sacrificing valuable nutrients as a result.
Interestingly enough, breastfeeding actually enhances weight loss. The American College of Obstetricians and Gynecologists has found that breastfeeding leads to the release of hormones which enable your uterus to return to its normal size. However, breastfeeding alone won't bring down your weight. You need to combine it with a sensible diet and a moderate exercise program
. Keep in mind that you need to have at least 1800 calories a day while breastfeeding in order to keep yourself and your baby healthy. Still, stay clear of junk food during this period. You should rely on food with high nutritional value to maintain the proper level of calories each day.
There are many good reasons to exercise during the post-partum period. In addition to helping to accelerate weight reduction, exercise can help alleviate post-partum depression, improve your mood, and boost your confidence. Exercise can also "clear your head" so that you're better able to meet the demands of motherhood. You might consider joining a "Mommy and Me" exercise class so that your baby can exercise right along with you.
Another helpful hint is to enlist the help of a friend or relative to act as your exercise buddy so that you'll have some emotional support while exercising. An added bonus of exercise is that it should boost your energy level, which is quite important when battling the fatigue which comes from caring for a newborn.
Your diet should generally be low-fat but not fat-free; vitamin rich; and high-fiber. Under no circumstances should you go on a fad diet. Such a diet could be quite harmful to your health and could actually slow your recovery from childbirth. It's a good idea to set weight-loss goals, but don't go overboard. Recognize that there's a limit to the amount of weight you can lose during a given period of time.
You may see a number of actress-moms gracing the covers of magazines shortly after the birth of their children.
They appear svelte and elegant, totally devoid of baby fat. In the accompanying article, they may even talk about exercising right after childbirth. Such articles send new mothers a dangerous message: that you must do all you can to become thin as quickly as possible after your baby is born. Such a philosophy is not only ridiculous, it's also unhealthy. As a result, you'll need to "tune out" such messages from the media and stay the course with your own gradual weight loss plan.
The time right after the birth of a child can be quite challenging, taxing both your physical and emotional strength. While it is certainly a good idea to eat healthy, you'll need to pace yourself as far as weight loss is concerned. Over time, you should be able to lose the weight you gained during your pregnancy. In fact, you might find that you're actually healthier after your baby is born.
One of the most common misconceptions about dieting is that if you want to lose weight all you have to do is eat fewer calories then your body burns. Now don't get me wrong, eating fewer calories will reduce your bodyweight in the short-term, but if that is all you do then you are looking at limiting your success. The human body is a very adaptable machine and will make adjustments to maintain a state of balance. Simply put, only reducing the amount of calories you eat a day will cause your body to eventually slow down the metabolism to a point where it only burn's the amount of calories that you consume.
So what do you need to do to insure long-term success in your weight loss program? First of all you will need to make sure that you add both diet and exercise to your program. Excluding either one of these will limit your success and keep you from achieving your full potential.
Here is what you should look for in your Hoodia product. The Hoodia plant has many cousins, which although can be called Hoodia they do not have the appetite suppressant power of Hoodia Gordonii. Only choose a Hoodia product that is made from Hoodia Gordonii. Hoodia is now farmed in other areas of the world like China or Mexico. Only South African Hoodia Gordonii is premium Hoodia Gordonii.
The next step is to change up the diet so that the body is unable to adapt. The best way to confuse the body is to add a cheat meal at the end of the week. The cheat meal allows you to reward yourself by eating anything that you want. The great side effects of the cheat meal are that you emotionally set yourself up in a position to stick to your diet and you also confuse the body so that the metabolism becomes a fat burning machine.
Other key tips and tricks you will want to use to boost your metabolism
1. Eat at least six meals a day - If you eat only once or twice a day you body is going to slow down the metabolism to accommodate the infrequent feedings. When you eat six small meals a day your body gets the nutrients it needs while avoiding the "starvation period".
2. Eat complex carbohydrates such as potatoes, yams and brown rice earlier in the day.
3. Switch to fibrous carbohydrates such as broccoli, salad, green beans for the later meals.
4. Eat fruit earlier in the day.
5. Avoid processed foods and sugars
6. Drink lots of water - Water passes nutrients and waste to and from the cells. You will want to try and drink at least a gallon of water a day.
Tying it all together
Dieting is not complicated but it does require discipline. There are a lot of programs and supplements out there promising amazing results with very little effort. From my experience the only program that really works is the good ol' diet and exercise routine. The key rule to keep in mind is that if it sounds too good to be true then it probably is.
Want to find out more on how you can increase your metabolism? Visit Gerald's site at http://www.increase-metabolism.power-of-knowledge.com/ for fat burning details.
Every two to three years a new "weight Loss" product that promises a fast and easy result arrives on the scene. 99% of which only work for 1% of the population or, as in some products don't work for anyone. This year's biggest star appears to be Hoodia Gordonii. By now you have seen Hoodia on the news, read about Hoodia in popular magazines and more-then-likely have been reading up on Hoodia.
But exactly what is Hoodia and why all the hoopla?
Hoodia, although not actually a cactus, is part of the cactus like family, the succlents. Hoodia in the wild, is found in the arid, southwestern part of Africa and grows from only 2-3 feet tall. It has prickly spikes which must be scraped off to reveal the inner flesh. Hoodia or Xhoba, as it is called by the San people,contains a molecule called P57 that actually tricks the brain into believing that you are full.
Originally used by the San People to help quench thirst and stave off hunger during lean times and food gathering trips, Hoodia now is being used by thousands worldwide to help control their weight by reducing hunger and cravings. So why is Hoodia so different from previous weight control products?
Other then suppressing hunger, Hoodia currently has no other known side effects. No racing heart, no nausea, no diarrhea, no keeping you up late at night. Many Hoodia users find that they consume an average of 1,000 calories less per day. That's an average daily calorie savings of 50%. With a pound of fat being 3,500 calories you can see that it only takes approximately 30 days to lose 10 pounds.
No counting carbs, calories or purchasing special foods. You eat the foods you like, only less of them. Hoodia, is relatively inexpensive. Unlike previous products, Hoodia is affordable. Hoodia comes in several forms. There are pills, liquids, Coffee with Hoodia, Tea with Hoodia, chewy candy-like products and the list goes on. There is a Hoodia product to fit everyone's personality. Are all Hoodia products alike? Absolutely not! Absolutely not! Absolutely not! I can't stress that enough.
Read your product label. Does your Hoodia product contain binders and fillers? If so, you are paying for added ingredients and are getting less Hoodia. For maximum benefits you should be taking between 1,000 mgs - 3,000 mgs of Hoodia daily (1-3 grams). Check your product label to see how much Hoodia is in your product. If it's only 300 mgs per capsule you will need approximately 10 capsules per day for its full effect. If you choose a capsule, liquid or tea product that has 1,000 mgs per serving you will only need 3 servings per day.
Although this product may appear on the surface to be more expensive it is actually less expensive per day. Most people will feel Hoodia's appetite suppressant qualities the first day but it may take 3-5 days to feel the maximum effect, so give your product time to work.
In closing remember to choose a product that is pure South African Hoodia Gordonii, with no binders or fillers and take 1-3 grams per day for maximum effect. And always check first with your physician or health care practitioner before taking Hoodia or any appetite suppressant product as you may have an underlying health condition or prescription medication that would prohibit its use. Do not use if pregnant or nursing.
Follow the product label instructions and don't use more then the recommended dosage. Also know that Hoodia products have not been evaluated by the FDA and therefore they are not intended to diagnose, treat, cure or prevent any disease. Since Hoodia can drastically curb your appetite be sure to use your calories wisely. Choose fresh fruits, vegetables, lean meats, drink plenty of water and take a good vitamin-mineral product. As a Hoodia fan, so far I have lost 28 pounds without being hungry or feeling deprived. For me, Hoodia is a weightloss breakthrough.
For more health and fitness articles and "weight loss" products visit http://www.the-weightloss-guide.com
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Acid Reflux - articles, tips and information about Acid Reflux
Allergies - Allergies can be cured in many cases!
Anti-Aging - Anti aging health tips!
Arthritis - Arthritis cures and suggestions on how to reduce pain
Bed Wetting - Bed Wetting can be cured fast with the right approach
Cancer - Cancer is a major concern as our world gets more polluted
Cholesterol - Cholesterol is an important health concern
Depression - Depression cures can improve your state of mind
Diabetes - Diabetes may not be cured, but there are many tips to make life better!
Hair Loss - Hair Loss is a major concern for both men and women
Lasik Surgery - Lasik Surgery is an increasingly popular option to cure eye problems
Natural Cures - There are many natural cures to improve health and ailments
Nutrition - What you need to know about Nutrition and your health
Plastic Surgery - Plastic Surgery is an option to change your appearance
Skin Care - Skin Care is a major concern for children, men and women
Vitamins, Herbs & Supplements - Health tips about Vitamins, Herbs and Supplements
Stop Smoking Cigarettes - Tips for stopping cigarette smoking... yuck!
Teeth Whitening - all about dental methods and teeth whitening
Weight Loss - articles about losing weight and improving your body image.
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Depression Treatment Stop - The Greatest Teacher that ever lived once said: "As a Man thinks in his heart so is he". What you constantly think of a situation is quite inevitably what becomes of it; therefore it is paramount that in any and every situation our thinking should be positive.
Baby Skin Care - Going to a dermatologist is always prudent whenever you have a severe, puzzling or persistent condition, but, regardless of what other treatment is recommended, there are a few self-help basics that will go a long way when it comes to preventing and treating skin conditions.
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