Weight Loss Diet Tips for Both Men & Women

“I’m on a diet!” This is what we usually hear from people who want to lose weight. But what diet is effective in losing weight? Starvation diet is definitely a No! No! Our body needs food to produce energy so we can do our daily activities. The nutrients we get from food including fats and carbohydrates are important in maintaining the physiologic function of the body. However, these nutrients become bad for the body when they are taken in excess. The nutrients, if not converted to energy are stored in the body as fat deposits, thus the appearance of the undesirable belly fat and love handles. A balanced diet comprising all these nutrients as well as protein, vitamins and minerals, and calcium should be supplied to the body through the food we eat. This article shares some weight loss diet tips for men and women of all ages

The role of fat in a weight loss diet

Fats are an essential food nutrient because they provide twice the amount of energy than carbohydrates and proteins, and they help in protecting body organs and tissues and maintaining the body temperature.

Fats= 9 calories

Carbohydrates= 4 calories

Protein= 4 calories

CAUTION: Too much fat can be very harmful to the body. Excess fat do not only form the bulges on your body but it could also clog the arteries of the heart causing myocardial infarction or heart attack.

What is a low-fat diet?

Low- Fat diet has been promoted by the US Department of Health since the late 1970’s. But what does low- fat diet really mean?

Basically, there are three types of fat: The Saturated fat which is the Bad fat because it increases the blood cholesterol level, The Polyunsaturated fat that decreases the blood cholesterol level, and the Monounsaturated fat which decreases the Low- density Lipoprotein (LDL) cholesterol or the “bad cholesterol”. One of the best low fat diet is 3 day military diet. For further information you should check out at Themilitarydiet.org

Low- fat diet means: decreasing the consumption of food that contains saturated fat while increasing the consumption of food that contains polyunsaturated and monounsaturated fat. Food like most meat and dairy products, butter, and tropical oils such as coconut oil and palm oil should be avoided as they are high in saturated fat. Polyunsaturated fat are usually found in plant food sources such as corn, soybean, safflower, and sunflower. Food sources for Monounsaturated fat includes olive oil, peanut oil, canola oil, and some fruits like avocado.

Carbohydrates are bad or good?

Carbohydrates provides real-time energy in the body and should account for 50- 60% of the total calories we take in everyday. However, with sedentary lifestyle, the calories you get from carbohydrates that are supposed to be converted to real-time energy are stored as fat deposits, thus you gain weight.

Low –carb diets are among the most popular weight loss diets. There are many variations like:

The Anabolic Diet which alternates low carb and periods of high carb eating

Carbohydrate addicts which serves 2 meals with no carbs and 1 meal of 1/3 carb a day

Ketogenic Diet which eliminates carbohydrate completely and compensates the caloric need with high fat and moderate protein intake.

But as per definition, having less than 50-60% of carb ratio in a serving is low carb diet. If your goal is to maintain your current weight, do take in moderate carb which is about 40-50% carb in your diet. And if you want to lose weight, you may go with low- carb diet which contains 25-39% carb. Lower than this is not really recommended as it could cause conditions like ketosis, presence of ketone bodies in the blood. Very high ketone level can make the blood acidic and may damage organs like the liver and the kidneys.

Some weight loss diet tips that can help eat healthier are:

* Instead of eating ice cream, have a low fat yogurt or sherbet.
* Use skim milk (fat- free milk) instead of whole milk.
* Instead of eating pasta alfredo (white sauce pasta) eat pasta marinara (red sauce pasta).
* You may substitute bacon with lean ham.
* Since the American Heart Association recommends avoiding coconut oil because it contains 85- 90% saturated fat, use olive oil or canola oil when cooking food.
* Chocoholics may eat dark chocolate which is rich in anti-oxidant rather than a milk chocolate.
* Use beef loin instead of brisket
* Instead of white bread eat whole grain bread such as wheat bread
* Snack on Peaches (61 calories/pc.), blackberries (62 calories/serving), and carrot sticks (52 calories/cup) instead of fried chips.

Being overweight or obese doesn’t only place a person at risk from developing diseases like diabetes, respiratory diseases, cancer, osteoarthritis and cardiovascular diseases but it could also affect one’s emotional and social life. People who are overweight and obese could suffer from low self-esteem, depression, and impaired body image. Because of this, more and more people are being conscious of their weight. Losing weight is a tough challenge; you must be really committed as lifestyle changes should be made.

If you are looking for a specific program, however, take a look at The Diet Solution Program. It’s America’s #1 selling weight loss program with over a million users world wide. The numbers speak for themselves.

Need a Weight Loss Plateau Breaker

Weight Loss Plateau

Looks to me like I need a weight loss plateau breaker. I am glad to have lost nine pounds in two months, but not so glad to be seemingly stuck on the dreaded weight loss plateau. So.. what to do?

What about you, are you here with the same issue? I have ideas for both of us…

[1] Evaluate what you have been doing so far and how it has been going. In many cases, you have really been perfectly good.  Well, I have gotten more casual about how I follow the plan I had decided on. I know that the South Beach diet works, but I have been a little  too lazy, just cooking my usual recipes with more veggies thrown in, instead of trying any South Beach recipes. So evaluating what you have been doing–and NOT doing–is a great first step. Best done on paper!

[2] That leads into the next suggestion. Write down what you eat. Count calories or anything else only if you want to, but just keep a log going. Notice your snacking particularly. I got this idea from a blogger who does it faithfully; you can read about her in my article Keep Pounds Off Permanently.

[3] Think about whether you are dieting or are creating a healthy way of eating for the low term. If you have gotten tired of dieting, maybe you just need to take a short break before resuming more vigorously.

[4] Exercise! How are you doing on that? It becomes more important as you get further along in your weight loss process.

What is a Weight Loss Plateau?

plateau-300x200

Here is a bit from the Mayo Clinic which explains it:

“A weight-loss plateau occurs when you no longer lose weight despite continuing with your exercise and healthy-eating habits. Being stuck at a weight-loss plateau eventually happens to everyone who is trying to lose weight. At that point, losing additional weight becomes more difficult. Although hitting a plateau is common, most people are surprised when it happens to them, believing that if they just maintain a reduced-calorie diet, they should continue to lose weight. The frustrating reality is that even well-planned weight-loss efforts can become stalled.”

This is a tiny part of an excellent two-page article. Click  on the Mayo Clinic link above to read the rest of it.

In my case, I wondered if my metabolism had dropped in the way that this article  from a fitness website describes:

“Now when you go on a lowered calorie diet, your body naturally thinks that it’s starving. It does not care about you wanting a flat belly and a six pack. All it cares about is survival that is it. So what happens is your leptin levels will decrease, therefore your metabolism will decrease. This is dependent on the amount of calories that you cut out of your diet and the length of time. The longer you go without food, the worse this scenario becomes.”
But I kinda doubt that’s my problem, as my weight loss has been quite slow, on purpose to avoid this. Also, I can pinpoint some changes I need–more careful eating, more exercise. I’ll blog later about how it goes.

What about you? What weight loss plateau breaker will you try?

Tips to Lose Weight

Tips to Lose Weight

Tips to Lose Weight

We often get the question: Are there any weight loss tips to lose weight fast and safe?The answer is definetely YES. There are many ways to lose weight without danger and side effects. Weight loss has 2 major routes. The first route is the fast route by taking one of those miraculous weight loss products or diets and the second route is to approach the whole process with a clear and sensible mind.

By taking the first route at the beginning you may see some good results but in the long term you will end up in a worse situation that you were before starting your weight loss efforts. This is mainly because:

1. Weight loss products that promise quick and dramatic results do not work as advertised. This is a fact. There are many reasons of why they fail but we are going to explain those in a separate post.

2. Weight loss should be specific and tailored to the needs of each individual. This is especially true for weight loss diets. You cannot just follow a diet given to your friend and expect to see the same results. What works well for one person may not work for another and vice versa.

3. If anything is too good to be true then it is a fake. If you are overweight for some years do you really believe that there is a magic way to lose the extra pounds in just a few weeks? If it was so simple and magic then the majority of the population would not suffer from obesity and people would not care about finding ways to lose weight. It is true that there are some cases that people managed to lose a lot of weight in a short time. It happens but this is only the exception to the rule.

The general rule is that in order to lose weight you may need a lot of time and you have to put a lot of effort and hard work.

Having said the above, the alternative way to lose weight is the healthy way. By adopting this method to lose weight you are guarantee 2 things. First that the whole process will do more good than bad to your overall health and second that you will not get the weight you lost back after a few months. The good think about healthy weight loss is that you know in advance that the method will work. It may take more time than adopting a chemical diet but the results will be solid and permanent.

Some ways to adopt for a healthy lifestyle are:

1. Forget about the rule of 3 main meals per day (breakfast, lunch, dinner). Your diet schedule should include a good breakfast, 3 small size meals (including snacks) with 3 hours interval between them and one lunch meal taken at least 3 hours before going to bed.

2. Do not exclude any nutrient or vitamin from your daily intake. This means that you should eat all kind of foods from the food pyramid.

3. Make fruits and vegetables your friend and sweets and fatty food your enemy. Trust your friends better than your enemy.

4. Eat a lot of water daily and do not rush to the fridge as soon as you think that you are hungry. Eat a class of water first and your hunger may go away.

5. Start moving. Find every excuse you can to move your body and be more active. Walk around the house, dig your garden, paint your house, do anything that makes your body move and spend calories. If you do like join a gym or buy a bicycle and take regular rides.

The above are just a sample of the things you can do to enjoy a healthy lifestyle. Stay tuned for more healthy weight loss tips.

If you are looking for a specific program, however, take a look at The Diet Solution Program. It’s America’s #1 selling weight loss program with over a million users world wide. The numbers speak for themselves.

Diet Plans for Women to Lose Weight Fast

Learn the best Diet Plans for Women to Lose Weight fast today. Below is just one example of a diet plan women can use to lose weight.

If you want to take your losing weight goal further, I suggest you take a look into
method of weight loss.

Diet Plans for Women to Lose Weight

Diet Plans for Women to Lose Weight

Sample Diet Plans for Women to Lose Weight

Here’s a menu to the very first full week of our Shed 20 pounds Quickly Diet program. For the remainder of this system, take in 1,200 healthy calories per day plus calorie-cost-free drinks as desired and a multivitamin pill as well as a 400-milligram calcium supplement dietary supplement everyday.

Follow this diet plan in conjunction with our exercise strategy, Shed 20 Pounds Fast!

Day 1:

Your morning meal

3/4 glass bran flakes, 1 banana, 1 cup excess fat-totally free whole milk

Lunch time

Sandwich: 1 little whole wheat grains pita, 3 oz turkey chest, 1/2 roasted pepper, 1 teaspoon gentle mayonnaise, mustard, lettuce
1 stick aspect-skim mozzarella string dairy products
2 kiwifruits

Supper

4 ounces broiled flounder or sole
2 sliced up plum tomatoes scattered with 2 tablespoons grated Parmesan cheeses, broiled until finally just fantastic
1 cup cooked couscous
1 mug steamed broccoli
1 extra fat-totally free pudding cup

Diet Plans for Women

3 day military diet is the best Diet Plans for Women. I follow series post from The Military Diet and lose up to 10 pounds after 3 months dieting. So I highly recommend for you this diet plan

Time 2:

Your morning meal

Shake: Mix 1 glass iced berries, 1/2 banana, and 8 ounces fat-totally free dairy
1/2 English muffin distribute with 1 tsp light margarine
Lunch or dinner
1 glass vegan vegetable broth
1 veggie burger in a mini whole wheat pita with salsa and lettuce
6 ounces gentle fat free yogurt
15 grapes

Meal

BBQ chicken: Brush 4 oz . boneless, skinless breast with bbq marinade and grill
1/2 glass veggie baked beans
3 small boiled reddish colored carrots topped with 1 teaspoon light margarine along with a crunch of dill

Day 3:

Your morning meal

Oatmeal: Within the micro-wave, prepare food 1/2 cup quick-cooking food oats with 3/4 mug fat-free milk; 1/2 apple company, sliced; 1 tsp honey; and a pinch of cinnamon

Meal

Chicken greens: Toss 4 ounces shredded skinless roast poultry chest with 1/4 glass sliced red-colored grapes, 1 tablespoon slivered almonds, 1 tablespoon light-weight mayonnaise, and 1 tablespoon extra fat-free bad skin cream. Offer around lettuce.

1 banana

Lose Weight for Women

Lose Weight for Women

Supper

4 ounces steamed shrimp
1 cooked potato topped with 3 tablespoons salsa and 1 tablespoon excess fat-free bitter product
3 mugs kale, steamed
1 very low-body fat frozen fudge nightclub

Time 4:

Your morning meal

1/2 toasted The english language muffin topped with 1/2 small the apple company, sliced, and 1 ounce shredded reduced-excess fat dairy products, any kind. Microwave 30 seconds on Substantial.

6 oz lighting yogurt scattered with 1 tablespoon slivered almonds

Lunch

1 mug tomato broth
Sandwich: 1 mini whole wheat pita, 3 oz . thinly sliced roast beef, 1 tsphorseradish and mustard, tomato slices, lettuce
1 cup unprocessed veggies
1 pear

Meal

3 oz . poached salmon

Slaw: Throw 1 1/4 glasses coleslaw mixture and two sliced up environmentally friendly red onion with 2 tablespoons extra fat-totally free dressing up
3/4 glass cooked brown rice
1/2 glass pineapple chunks in juices
At most 30 calorie consumption every 2 tablespoons of dressing up

Thanks for reading Diet Plans for Women to Lose Weight.

Doctor Mercola and His Informative Website

Doctor Mercola writes extensively on weight loss and all sorts of health topics on his popular website mercola.com. I have subscribed to his free email newsletter for several years now, and I find it an interesting mix. You may see videos of cute kittens, serious warnings about the under-reported dangers of vaccinations or flu shots or cellphones, lots of commentary on nutrition, and much more. A lot of what he writes is controversial.

I’m listing mercola.com in the FREE section of my website because it is so full of free information, but you can also buy nutritional supplements and other items there. Sometimes I do get supplements there. But mainly I like to read some of his articles. Of course, I form my own opinions but I think he does a real service in pointing out things that deserve discussion and evaluation. You can subscribe to the newsletter from his website by giving your email address.

Who Is Doctor Mercola?

Doctor Mercola

Dr. Joseph Mercola  has a page about his education and background on his site at http://www.mercola.com/forms/background.htm With the permission of the site, I am quoting a selection from it:

“And so, my qualifications: first and foremost, I am an osteopathic physician, also known as a DO. DOs are licensed physicians who, similar to MDs, can prescribe medication and perform surgery in all 50 states. DOs and MDs have similar training requiring four years of study in the basic and clinical sciences, and the successful completion of licensing exams. But DOs bring something extra to the practice of medicine. Osteopathic physicians practice a “whole person” approach, treating the entire person rather than just symptoms. Focusing on preventive health care, DOs help patients develop attitudes and lifestyles that don’t just fight illness, but help prevent it, too.I am also board-certified in family medicine and served as the chairman of the family medicine department at St. Alexius Medical Center for five years. I am trained in both traditional and natural medicine.In November 2009, I was named the top Ultimate Wellness Game Changer by the Huffington Post, an honor that celebrates “100 innovators, visionaries, and leaders in 10 categories who are harnessing the power of new media to reshape their fields and change the world.” HuffPost readers voted me to the top to receive this special award…I also authored two New York Times Bestsellers, The Great Bird Flu Hoax and The No Grain Diet.”
From www.mercola.com

For balance, here is the beginning of a somewhat unfriendly article about him at Wikipedia. You can click on the link to read the rest:

“Joseph M. Mercola, D.O. (born 1954), is a controversial osteopath, health activist, and entrepreneur practicing in Hoffman Estates, Illinois.[1] He is the author of several books, including The No-Grain Diet? (with Alison Rose Levy) and The Great Bird Flu Hoax. Mercola is the founder and editor of the alternative-medicine website Mercola.com, where he advocates dietary and lifestyle approaches to health and markets a variety of health-related products. Mercola criticizes many aspects of standard medical practice, particularly vaccination and the use of prescription drugs and surgery to treat diseases. He is a member of the politically conservative Association of American Physicians and Surgeons, as well as several alternative medicine organizations.[2]”

From en.wikipedia.org

How popular is mercola.com? If you go to that link, you can click on live links to a lot of other top health-related sites: http://articles.mercola.com/

 

So if you like to read on  a variety of health topics, with plenty on weight loss, do check out Doctor Mercola!