How to Set Weight Loss Goals

Weight loss is a top priority for most people who want to lead a healthy, fit lifestyle. Losing extra weight can take a lot of commitment, but some people may want instant results to get rid of weight problems. Here are some ways to help you set your own weight loss goals.

Rapid Weight Loss

You should definitely take steps to lose extra weight, but weight loss can cause serious health problems if you don’t do it right. Here are some of the dangers of rapid weight loss:

Anorexia and bulimia are physical and psychological problems that can result from rapid or forcible weight loss.
Other health problems like indigestion or problems with metabolism are the least of your worries with rapid weight loss. You may also suffer from some serious illnesses like heart attacks or depression.

Weight gain. People who try to accelerate the weight loss process may end up gaining weight faster, or adding more weight to the pounds they already lost.

A Pound at a Time

Setting flexible deadlines for your weight loss program is one way to set and reach your weight loss goals. If the deadlines you set are too strict, you may end up disappointing yourself in the process. Yet if your deadlines are way too flexible, you may end up being too lax on your own weight loss goals.

Weekly Weight Loss

One way to monitor your progress is to weigh yourself every week. Set a reasonable goal depending on your lifestyle; if your maximum weight loss goal is 20 pounds in three weeks, divide the value by 20 days, with a one-day allowance to help you get rid of any remaining “balance” in your weight.

Monthly Weight Loss

For a long-term weight-loss program, you may want to add monthly goals on top of your weekly goals. Weight loss goals set over the span of months is particularly important for maintenance, or if you have a lot of extra weight to shed.

Make It Happen

All the scheduling in the world will not help you lose weight if you do not take the steps needed to lose it:
Balanced diet. A change of diet should only be planned and monitored by a doctor or a dietician. The right amount of healthful food, however, is a great help if you’re planning to shed some extra pounds to lose dress sizes or inches from your waistline.

Exercise. Diet can only be made better with exercise. Put exercise as a priority in your schedule, instead of an optional task.

Weight loss is a great personal objective if you want to keep a healthy, fit, and trim lifestyle. With these tips, you can set your weight loss goals and be a step away to healthy living.

How to Resist Snacking

There are times when you’re very tempted to reach out and grab a bowl of ice cream or munch on cookies on your counter.

Snacking is not bad, and is even encouraged in a healthy diet, but if you’re already eating too much in between meals, then you need to find a remedy for your obsessive snacking. Don’t worry, here are some easy tips to help you resist snacking.

Plan your meals. People snack because they get hungry easily. If you eat too early in the morning, then chances are you’ll want a snack by 10 am. To avoid this, plan your meals well. Eat at a time that won’t leave a large gap before the next meal. You should also make sure that you eat a balanced meal, with fruits and veggies. Start with a heavy breakfast; it’s the most important meal of the day.

Chew your food when you eat. This will help you feel fuller, and will make your tummy crave less food. It also improves and helps your digestive system, allowing it to digest food easier. Also, make it a habit to drink water between every bit as well. Water also works great instead of food when you feel hungry in between meals.

Remove all temptations. This is the most effective tactic to fight snacking urges. Raid your fridge and cupboards and get rid of food that have more than five grams of fat or 200 calories per serving. Cookies, chips, soda and other junk food should be disposed of. If the culprits are not in your home, then you won’t have much trouble. You should also exercise caution when you go grocery shopping. Stick to a list or ask someone else to do the shopping for you.

Avoid the kitchen. Being in or near the kitchen will make you more hungry, because of the sights and smells of food. Stay as far away from it as possible, especially when someone is preparing dinner. If there’s a mini-fridge in your bedroom, get rid of it immediately.

Chew on gum. Maybe you’re not really very hungry, but you’re just looking for a flavor in your mouth. Pop a stick of gum in your mouth and chew it until the craving goes away. Opt for sugar-free, to make sure you don’t get excessive calories.

Distract yourself. Focus on something else besides eating. Keep yourself busy with work or homework. You can get a hobby or try different outdoor activities. Why not watch TV? Just make sure you don’t turn it to one of those cooking channels.

If you’re really hungry, snack on something healthy. Some trail mix, carrot sticks or fruit will do a lot of good to you.

If you’re munching on these, then snacking won’t be as bad as you think. Here are more tips on snacking healthy.

Sticking to a balanced diet can be a struggle for some people and they find themselves snacking too often, If you’re one of those who have trouble with this dilemma, these easy tips might help you improve this habit.

How to Reduce Cellulite

Cellulite appears as lumpy, unpleasant-looking fat deposits on the thighs and buttocks, and is one reason why many women feel insecure. Cellulite can prevent a woman from wearing sexy bikinis and skirts, but why live with this problem when you can deal with it? Here are some tips on reducing cellulite.

Change Your Diet

What you eat affects the appearance of cellulite on your hips. Modify your diet, and reduce the amount of calorie, sugar and fat you ingest. At the same time, increase the amount of protein and fiber you eat, found in lean meat and fish, respectively. Focus also on foods that contain anti-cellulite ingredients, such as bananas, asparagus, broccoli, berries, beans, pineapple, onions and nuts.

You should also supplement your cellulite diet with antioxidants, such as peppermint tea, juniper berries, black pepper extract, onion, garlic and ginger. Vitamin supplements such as calcium, potassium, iodine, magnesium, lycopene and vitamin E are also great.

Drinking more water also helps reduce cellulite. Drink at least two liters a day, to flush out the toxins in your body.
Try Body Brushing

Body brushing is a simple, but beneficial technique that helps you get rid of cellulite. Get a bristle brush and use it daily, just before you go to the shower. Body brushing helps exfoliate, as well as improve circulation. Start at your feet, then make long, deep strokes to your heart. Focus on the problem areas.

Exercise

If your muscles are well-toned and firm, then it’s likely that less cellulite will be showing through. Muscle firmness helps get rid of cellulite. Try resistance and strength building exercises. Make sure the muscles underneath the areas with cellulite are given much attention. For best results, stick to a full body workout. Not only will you lose weight, you’ll also lose those lumpy fat deposits.

Try Topical Creams

There are tried and tested topical creams that work by tightening the skin or the connective tissues underneath the it, reducing cellulite appearance. Look for those that contain ginkgo-biloba, seaweed or amino acids extracts. These are effective skin tighteners. There are some topical creams that work by shrinking fat cells, and has caffeine as the main ingredient.

Undergo Cellulite Treatment

There are several procedures available today that work well on reducing cellulite. They’re effective, but they can be costly. Here are some examples.

Mesotherapy – This requires injections to be administered. The injections work by breaking down fat cells, eliminating the localized pockets of fat. With mesotherapy, the chances of getting cellulite are reduced.

Endermologie – This is an outpatient procedure that uses suction massage to even the skin out. The patient needs to undergo multiple treatments over several months, with a certain cost for every treatment. There are also follow up treatments required.

Laser treatments – There are new laser technologies and procedures being developed today, working to strengthen the connective tissue underneath the skin.

Cellulite makes you look unsightly, but if you know how to reduce them, you’ll be able to flaunt your sexy figure anytime you want. Just follow these tips and have a smashing body!

How To Maintain Your Weight

While there are hundreds of resources for those who are looking to lose and gain weight, there are very few books and online materials dedicated to individuals who’d like to just maintain their current weight.

Maintaining weight takes a lot of discipline, especially in terms of avoiding some bad eating habits you may have grown accustomed to. Don’t fall into the same old traps. Now that you have gotten your healthy target weight, you can’t just waste your efforts. Here are some effective weight maintenance tips you can try:

Do the Math

You don’t have to be a member of Mensa to understand that weight stability is all about losing and gaining pounds. If you want to keep your weight, you need to eat the same amount of calories that you get to burn everyday. Should you desire to exercise less, you have to regulate the food that you consume and eat less.

To get an idea of the amount of calories you burn on a daily basis, use a Daily Calorie Needs Calculator. Several factors are involved in terms of the amount of calories you burn each day such as your age, weight, height, sex and daily activities.

Count the number of calories you are eating everyday. Do this for three straight days and take the average. Make sure that you are on your regular diet so don’t include days wherein you overindulged in food.

You will then get both the amount of calories you burn and the number you eat on a daily basis. Now, match these two numbers. You have a lot of options available. You can increase or decrease your activity level or the number of times you go to the gym, brisk walk or join in team sports. You can also alter your diet a bit and increase or decrease the amount you eat depending on the computation. You can also do a combination of both depending on the time and effort you can devote in maintaining your desired weight.

The key here is consistency. Don’t be too conscious in trying to make your daily intake and expenditure match every single day. Focus on your goals on a weekly and monthly basis since this will prove to be easier.

Eat Only When You’re Hungry

Sometimes, you may get tired and stressed from the daily routine of your workaday world but it is never advisable to turn to food to solve your problems. Most people will eat anything — from pasta to pizza to sweets — just to get comfort from the daily grind of work or school.

You should also avoid eating in front of a television set because you tend to be less conscious of the amount of food you stuff in your mouth while busy being entertained by your favorite reality show or sitcom. As much as possible, do not eat while driving or while engaged in a stressful conversation since it will also lead to overeating.

Instead, eat a hearty breakfast so you’ll not get hungry right away. You can also drink a fair amount of water. Aim to drink around eight glasses of water if you want to stay on course.

Be Ready on the Battlefield

If you are dead serious in maintaining your weight, you should take note of upcoming events such as office gatherings, birthday parties, reunions and the like.

Big eating events such as these are aplenty especially during the holiday season so you better be prepared for battle numerous times during the course of one month. Before going to any gathering, eat something so you won’t feel too hungry. You can eat bread or a large salad before leaving your house so you’ll get filled somehow.

When getting your food on the buffet table, try to survey the area first. Don’t fill your plate mindlessly. Choose food items that you really want to eat and resist to experiment on your every visit to the food pile.

Weight maintenance is all about consistency. The longer you persevere in your task, the more successful your weight maintenance mission will be. Good luck!

How to Lose Weight Without Working Out

Weight loss is a major concern among many people. Whether a person is obese or just wants to shed a few extra pounds, keeping fit and trim is an important part of a healthy lifestyle.

While exercise is an important component of weight loss and overall physical fitness, some people simply cannot commit themselves to an exercise regimen.

The good news is that there are many ways to lose weight without having to exercise. While it will take longer for you to lose weight without exercising, you can shed those excess pounds. Here are some ways that you can get from flabby to fabulous without lifting a finger:

Experiment With Diets

There are many diets available today that can help you trim those excess fatty areas. Most diets need to be supplemented with regular exercise, although many diets can help you lose weight even with minimal exercise. Here are five of them:

The Atkins diet is very popular among meat-eaters because it combines all the goodness and the flavor of meat without having to give it up. The Atkins diet is a low-carbohydrate diet that emphasizes the consumption of protein, unsaturated fats, and other nutrients that are easy to metabolize.

The South Beach diet is a three-phase diet that also emphasizes low-carbohydrate foods. Many adherents to the South Beach Diet consume grilled foods like fish, chicken, and other white meat. Salads, nuts, and legumes are also important parts of the South Beach Diet.

The Hollywood diet is also known as the “grapefruit diet,” and is one of the oldest modern diets still popular today.

The Hollywood diet consists of three meals that do not allow for snacks in between, and also includes grapefruit as an important part of the diet. The key is to follow the prescribed diet for 12 days, stop the diet for two days, and then repeat the diet again for another 12 days.

The raw foods diet is all about eating organic foodstuffs, without ever having to cook them. Many adherents to the raw foods diet believe that when food is consumed raw, a person gets the maximum health benefits of all the nutrients found in the food. Raw food dieters do not consume anything that is processed or cooked, and eat a minimum amount of preserved foods.

The macrobiotic diet is very popular among many dieters today. The focal foods in a macrobiotic diet are grains, vegetables, and beans. Adherents of the macrobiotic diet also emphasize chewing foods thoroughly before swallowing them.

Do Water Therapy

Many people think that drinking a lot of water can cause you to gain more weight. Drinking eight to nine glasses of water a day can actually improve your metabolism and digestion. Your digestive system can digest food faster, get more nutrients, and flush out more fat if you have enough water in your body. The more water you drink, the faster you can metabolize complex nutrients.

If you have problems scheduling your water consumption, here’s an easy guide you can follow for a day where you eat three meals a day:
One glass of water before meals
One glass of water after meals
One glass of water during every meal

Liposuction and Gastric Bypass Surgery

For people who are unfit to exercise because of morbid obesity or other health problems, medical and surgical treatments for weight loss may be necessary:

Liposuction involves vacuuming out excess fats and adipose tissues. Liposuction can be used for emergency procedures, or for cosmetic operations for people who want to lose weight.
Gastric bypass surgery is a medical procedure that involves cutting part of the intestinal tract and making the digested food pass through a quicker route.

Both liposuction and gastric bypass surgery are expensive. You may need to check with your insurance provider whether your health plan covers the operations.

Losing weight is very important for good health and well-being. While a proper diet and exercise is still the best way to lose weight, you can still lose excess pounds with just a few activities that don’t involve a lot of sweating and toning.

How to Lose Weight Fast

Many people want to know how to lose weight fast but the truth is there is more to losing weight than just weighing less.

For example, if you think that running long distances is the answer to removing that flabby stomach or that wobbly backside, then you may be mistaken.

The fact is that if you perform cardio exercises that last for a long time, this can actually lead to a reduction in muscle mass and won’t remove hardly any of that built up fat at all. So you will lose weight but not in the areas that you are looking for.

Looking at it another way, trying to starve yourself to get thin isn’t the answer to fast weight loss either. Your body still needs essential proteins and fats for everyday use, so don’t try to cut out things that you THINK are bad for you.

The key to losing weight fast is to create a large calorie deficit in your daily intake of foods. Match this with regular exercise and you’ll soon be losing weight. That is why diets such as the Atkins diet work with almost instant results.

The first two weeks of the Atkins for instance leads you to cut out almost all but essential carbs and only eat proteins and  moderate amount of fats. This means your body starts to use the fuel it has stored up as fatty tissue instead of using the carbs that you eat everyday.

The whole purpose of losing weight fast is to lose as much fat as you can and not to reduce muscle mass. That’s why eating a high carbs diet helps to prevent this from happening. Speeding up your metabolism by eating 5 or 6 small meals a day really helps to shift that stubborn fat. That is why skipping meals really isn’t the answer to losing weight as this just reduces your metabolic rate and means your blood sugar levels will drop. Eating a regular amount of proteins will prevent this from happening.

The next step to losing weight fast is exercise. Yes, unfortunately you will have to do some work as the diet just isn’t enough. You should start a regular exercise program of at least 3 times a week you should exercise for 30-45 minutes each time. This really should be either running, jogging or cycling.

Cardio exercises really help to burn calories and combined with the low calorie diet, you should start to lose weight fast.

How to Lose Weight after Childbirth

Once the excitement of giving birth and getting used to the routine of having a new baby, you might start thinking about how you will lose the weight you may have gained during pregnancy.

Here’s how to do it the healthy way.

Wait until six weeks after giving birth before resuming your normal exercise or going on a strict diet. Remember that your body needs to heal first before you resume normal activities.

If you want to lose weight fast, read this first.

Pregnancy weight is partly made up of several pounds of fluid retention. You should lose the fluid in three or two week, even sooner if you urinate or perspire more frequently.

Drink lots of water, around 10 to 12 glasses a day.

Remove soda and other sugary drinks from your diet.

Snack on healthy food both at home and at work.

Choose whole grain over their white versions whether it be in bread, pasta or cereal form.

When eating meat, go lean. Eat boneless chicken, white meat and only the leanest cuts of beef or pork.

Eat fiber, which can be found in most vegetables and fruits.

Know what you’re eating. Read the dietary information at the back of every product. Avoid food products with high saturated fat, high calorie numbers, hydrogenated vegetable oils and high fructose corn syrup.

Avoid fast-food meals and restaurants. They rarely come in healthy versions. If you’re craving for burgers, French fries and other fast-food meals, make them yourself. That alone cuts a lot of the calories out.

Don’t jump into strenuous exercises just yet. After six weeks of recuperating, start with light exercises such as walking or climbing a few flights of stairs.

Breastfeeding is also said to burn a lot of calories for new moms, burning up to 500 calories a day. However, keep in mind that this may not be effective for some women, and other women may have to pair this with exercising and a healthy diet to actually lose weight.

Give yourself nine months to lose the weight. It’s only fair that you give yourself the same amount of time as you did gaining the weight.

Indulge every now and then. Being a parent is hard work and you deserve a treat every once in a while!

How to Lose Weight

LOSE WEIGHT

So you want to know how to lose weight?

Well if knowing all the information was enough to make us lose weight, we would all be thin!

The truth is that knowing how to lose weight isn’t enough, you must actually put in the effort to force your body to lose weight. Otherwise nothing will happen except possibly you may start to gain weight.

Losing weight is really more than just going on a diet. If you go on a diet then this is considered a temporary stage in your life, where you will simply eat healthy and maybe do a bit of exercise here and there for just a couple of weeks.

What you must understand is that, if you really want to lose weight this must be a lifestyle change and not just a temporary dieting situation.

That’s why so many people are always going on diets because once they have lost some weight, they go back to their old ways of eating unhealthily and not exercising, so they just put the weight back on. Then what do they do? Yes, they go back on a diet again!

This is what is commonly known as yo-yo dieting and is what thousands of people do continuously throughout their lives without realizing that if they just stuck to eating healthy foods and exercising regularly that they wouldn’t have to diet at all. They would just remain the same weight or in fact continue to lose weight as their metabolism speeds up and starts burning off the excess fats that are stored in the body.

OK, back to learning how to lose weight. The main key to losing weight fast is to create a calorie deficit in the body.

This basically means your body is burning more calories than you are consuming. This leads to the natural removal of excess fats that are being stored on the body and is easily achieved by a low calorie diet and regular exercise program.

All you have to do is work out how many calories a person of your height and weight should be eating each day, eat less and exercise more. That’s it in a nutshell. There are many calorie counters available online which will show you exactly how many calories you should be consuming to lose weight. Once you know this, you know exactly what you can and cannot eat each day. Combine this with 5-6 small meals, drinking plenty of water and regular exercise, you’ll be losing weight faster than you know it!

The most important thing in knowing how to lose weight is to get all the information you need before starting any diet program or exercise program.

How to Lose Water Weight

WATER WEIGHT

Being bloated can be a very uncomfortable feeling.

There are various conditions that may trigger the retention of water in your body. Here are some tips on how to lose water weight.

Causes of Water Retention:

  • Taking steroid medications
  • Hormone replacement therapy
  • Not enough protein in the diet
  • Inadequate amino acids and B-vitamins
  • Having too much sugar and salt in the diet

Health Conditions That May Lead to Fluid Retention:

Here are illnesses that may lead to fluid retention.

  • Glomerulonephritis
  • Thyroid diseases
  • Kidney diseases
  • Hypertension
  • Pregnancy
  • Heart illnesses

Treatment:

Taking diuretics would effectively get rid of water that accumulated in the interstitial space. This condition is called edema. Be very careful when using diuretics as it also removes important electrolytes and other substances in the body.

The following are the different kind of diuretics.

  • Potassium sparing diuretics, do not promote the excretion of potassium in the urine.
  • Thiazides
  • Loop diuretics, like Furosemide.
  • Osmotic diuretics, like Mannitol, changes the osmotic balance so water is excreted.
  • Calcium-sparing diuretics save calcium from being excreted with urine.

Diet:

Foods with high water content help get rid of the accumulated water in your body. Here are some foods you might want to add in your meals.

  • Carrots
  • Asparagus
  • Artichokes
  • Oats
  • Lettuce
  • Watermelon
  • Cucumbers
  • Parsley
  • Apple cider vinegar
  • Green Tea
  • Cranberry juice

Drink lots of water. When you don’t have enough water in your body, it goes into survival mode and saves the water your body already has. Drinking sufficient amount of water would prevent your body from storing water that it doesn’t have to store.

Beverages like coffee and tea and soda are diuretics. Though they may help release water in your body, keep in mind that too much caffeine and sugar aren’t good for you.

Lessen salt in your diet. Too much sodium would make your body retain water.

Tips:

If you’re pregnant and you noticed the formation of edema especially on your feet, it’s very important that you consult your doctor immediately.

Exercises like jogging and cycling are also good ways of losing water weight.

Water retention may lead to serious health conditions. If trying to lose water weight naturally doesn’t work, you may have an underlying problem that needs to be treated. Consult your doctor for proper treatment options.

How to Follow a Macrobiotic Diet

Not only is dieting a great way to lose weight, it is also a great way of improving your health and well-being. Food, and how food is prepared, can have a very significant effect on the way you live. A macrobiotic diet is more than just a health craze; for many adherents, it is a lifestyle choice that can improve the way you eat, and improve the way you live.

What is a Macrobiotic Diet?

Doctors in the ancient world, including Hippocrates of Greece and Galen of the Roman Empire, believe that eating natural foods improve one’s health.

The word “macrobiotics” (from the Greek words macro and bios, meaning “long life”) was first introduced in antiquity to describe a lifestyle that involved a balanced diet to prolong life and to help sustain physical activity.

Macrobiotic diets were developed and advocated in Japan as part of healthy living, and were considered a key to longevity and good health.

The macrobiotic diet revolves around three principles:

Whole Foods

Processed foods tend to have a lot of chemicals and ingredients that are not only difficult to pronounce, but they can also cause long-term health problems like obesity, indigestion, and disrupting the delicate balance found in the human body.

The key to planning a macrobiotic diet is balance.

Some of the common foodstuffs eaten in a macrobiotic diet include the following:

Whole grains like unpolished brown rice and buckwheat noodles are an essential part of the macrobiotic diet. Polished and processed grains lose a lot of nutrients found in the bran, which can help improve digestion and prolong a person’s lifespan.

Vegetables and fruits. The macrobiotic diet incorporates a variety of cooked and raw fruits and vegetables. The bounty of the Earth provides the body with many nourishing substances that can help prevent disease, as well as make people feel good.

Legumes. Beans and pulses are a favored component of macrobiotic diets. Like whole grains, legumes contain a lot of proteins that more than make up for the spare quantities of red meat consumed by people on a macrobiotic diet.

Natural processed foods. Soybeans are popular in macrobiotic diets because of the many nutrients found in them, which can be further supplemented by other foods. Miso, tofu, and other naturally processed soy products form part of the foodstuffs that are an essential part of Japanese-inspired macrobiotics.

Other foods. Seaweed, fish, shellfish, and tea are consumed in moderate amounts.

Chewing

An essential component of macrobiotics is digestion. By chewing your food properly and as finely as possible before swallowing, you can help your body extract nutrients, amino acids, and enzymes in the food you’re eating. Chewing also helps aid digestion by processing the foods naturally before they reach the stomach and the intestines.

Like any diet, you need to consult your physician first with regard to possibilities of food allergies, or if your doctor does not recommend the macrobiotic diet for you. Coupled with clean living and exercise, you can get started on healthy living thanks to the macrobiotic diet.