5 Simple Ways To Lose Weight

by Joey Dweck

Losing unwanted body weight does not have to involve prolonged workout sessions at the gym or self-defeating fad diet regimens. In fact, most people find that without a sustained lifestyle change, any weight that is lost during a period of diet or extreme exercise is gained back once the activity is no longer practiced.

If you would like to lose pounds and keep them off, then you need to invest in a lifestyle adjustment. By altering only a few important patterns in your diet and exercise routine, you can literally lose weight without much effort. Here are some tips to help you quickly drop those extra pounds:

1. Walk for 30 minutes each day. Walking is not only a stress-reducer, but it is also more effective in inducing fat loss than a 30-minute jog. Here’s why: running helps you burn calories and quickly tone leg muscles because of the repeated flexing and force exerted on the leg muscles. However, because running increases the heart rate to aerobic levels, the heart rate also drops quickly once the activity has been stopped.

Walking, however, increases the heart rate to the fat-burning level. Any activity performed at the fat-burning level will have a longer-lasting impact. Thus, while you might flex and strain your muscles less during a 30-minute period of walking, the heart rate will stay elevated for a longer period of time.

2. Cut the portion in half. Whether you are eating a cheeseburger or plate of fries, divide the dish in half. If you are tempted to nibble on more than half, then give it away to a friend or have it wrapped up to take home (if you are dining out). Cutting your meal in half will not only decrease your calorie and fat in take dramatically, but it will help your body to become accustomed to smaller portions of food.

3. Get a full night’s rest. Many people find, and most doctors know, that getting a full night of undisturbed sleep not only leaves you feeling energized for a new day, but it helps your body metabolize your food much more efficiently. When they body is in the resting state during sleep, it actually works much harder to process energy than if you were to sit on the sofa watching the television. Furthermore, if you are fully rested, you will be more likely to take on projects with more vigor and energy the next day (which will help you burn more calories.) So go on – get those zzzz’s.

4. Call your mother. And take care of other items on your to-do list before they pile up. Undue stress has a very negative physiological effect on the body and contributes to fat storage in the cells. By reducing small amounts of stress in your life, you can quickly and simply reduce fatty deposits on your body, especially in the stomach area. So go ahead: call your loved ones!

5. Drink plenty of liquid. Liquid hydrates your cells and helps them push harmful toxins through your body more efficiently. By drinking plenty of liquid, such as water, juice and even tea, you will help your cells function at their best without much effort at all.

If you drink tea and coffee, be aware that they contain caffeine, which can increase your metabolism while it is in your system, but tends to slow your body down once it leaves. Caffeinated beverages should always be consumed with an extra glass of water to ensure that you do not end up depleting your body of necessary liquids.

To ensure that your lifestyle alterations become lasting, practice them with friends and loved ones. Adjusting to any changes can be easier if you have a friend with whom you can share the journey and help to keep each other on track.

Author : Joey Dweck is the Founder & CEO of http://WeightLossBuddy.com a website committed to 24/7 support, expert advice, and helping people find a buddy(s) who will support their effort to lose weight, and live a healthier lifestyle. And it's all Free. Sign up for the Free 4-Part E-Course “Losing For Good” http://www.weightlossbuddy.com

Article Source: www.tips.com.my

Tags: Weight loss, Weight loss diet, weight loss program, obesity, weight loss on line

A Fit Body Burns Calories and Loses Weight- Pretty Simple

Copyright © 2008 Charles Carter

A common strategy for people trying to lose weight is to focus on calories, so they make calorie burning the biggest aim of all their workouts, with the added goal of being in the "fat burning zone". See our new page on The 7 Steps to New Year's Weight Loss. People often do very long and repetitive cardio sessions — walking or jogging for an hour or more at a relatively low, even level of intensity. But this isn't necessarily the most efficient way to burn off unwanted fat, and it's certainly not the most effective way to achieve and maintain a strong, lean body over time.

To do that, you need to boost your metabolism, which regulates your body's ability to become (and stay) lean. And shifting your metabolism depends on improving your fitness and supporting your goal with good nutrition, which is 70% of your ability to get the results you want.

When your body turns food and oxygen into energy — something it does throughout the day, virtually all day — it burns calories. That process takes place in your cells' mitochondria, which need oxygen to burn those calories efficiently. So the more oxygen your body is capable of processing per minute (a function of your VO2 max — more on that in a moment), the more calories it can grind through on a given day.

In other words, being fit helps your body run more like a finely tuned machine — one that's naturally inclined to eliminate excess weight.

"People who have a higher level of fitness burn more calories even while at rest and asleep," Hyman says. Exact numbers are difficult to nail down because each person's resting metabolic rate is unique (based on muscle mass, age, genetics and even climate). Still, some experts estimate that fit, muscular adults can burn an extra hundred calories or more per day — while at rest.

It's important to note that in the course of their daily activities and workouts, fit adults can and do burn a couple thousand more calories daily than unfit, more sedentary ones.

And here's the beauty of it: Fit people are naturally more inclined toward activity and tend to exert themselves at higher levels. That's because exercise and activities of all kinds become easier as your fitness improves, and even intense levels of exertion become more comfortable. All of which makes calorie-burning activities a much more appealing proposition, thus further increasing active inclinations.

This is what's known as a "benevolent circle" (as opposed to a vicious one) — and the more fit you become, the more you can take advantage of its fat-burning effects.

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Tags: fitness, exercise, rules, diet, nutrition, eating plans, fitness plans, diet programs, eating healthy, wellness

Are You Struggling with Weight and Food Obsession: A 17 Point Checklist for Women

If you're a woman who has struggled for years with being overweight, feeling afraid of eating real food, caught in a cycle of binging and dieting, then you may have to consider that you are a part of the majority of those for whom dieting does not work.

Recently it has been revealed and admitted by the medical community that diets just don't work for 90-98% of all people. In the April 2007 issue of The American Psychologist, the Journal of the American Psychological Association, UCLA researchers reported that diets don't work in the long run.

According to the latest results of a composite study done at UCLA, Traci Mann, Associate Professor of Psychology at UCLA and lead author of the study said, "We found that the majority of people regained the weight, plus more. Sustained weight loss was found only in a small minority of participants while complete weight regain was found in the majority. Diets do not lead to sustained weight loss or health benefits for the majority of people."

The thing is you probably already know deep down in your heart that this may be true for you. However, most likely you have no idea what to expect if you stop dieting and more importantly how to make it work for you so that you can once and for all overcome your emotional eating and eventually lose all your excess weight as you eat real food.

These fears of yours are very natural and understandable because the years of dieting that you've endured has conditioned you to think about yourself and your relationship to food in a very disempowering way.

You've been taught to rely on diets to solve your weight problem, and to believe that you are helpless over food, when the problem is not actually what you are eating, but what is eating you. The diets are actually a part of the problem because they have probably made you become obsessed about food and caused you to hate your body.

Here's a checklist to see if you are weight and food obsessed. Go through the list and see how many of these items are true for you. Then mark a "T" for true and "F" for false. Then tally up your "T" responses.

1. You start each morning by getting on the scale.

2. You think about food all the time

3. You take your mirror too seriously.

4. You tend to be an all or nothing person

5. You judge yourself harshly. You think of food as good or bad and when you eat the bad foods, you criticize yourself for being weak.

6. You feel guilty and shameful when you overeat

7. You think your inability to lose weight is all your fault.

8. The success of your day depends upon what number the scale says.

9. You skip meals in an attempt to reduce calories or fat.

10. You avoid parties and other social gatherings because you hate your body.

11. You avoid speaking up and letting your feelings be known because you are afraid of people judging you and saying that you're fat.

12. You don't want people to see you eat.

13. When you are out at a social gathering, you'll order what you think you should and then go home and eat more food to satisfy the feelings of emptiness.

14. You'll avoid sex or being intimate because you don't feel attractive.

15. You refuse to buy clothes in a size that really fits you

16. When you're stressed, all you can think to do is eat

17. You have a closet full of clothes that you can't fit into

If you have 5 or more "T" responses, then you are unfortunately overly concerned with your weight and probably an emotional eater. If you have less than 5, you may still be dieting and it could be working for you. If that's the case, then don't change anything unless you feel that you are ready to get off the diet roller coaster.

Whatever your results, take heart, it's never too late to begin again. You can overcome weight and body obsession and learn how easy it is to trust your body by taking the first step to decide to stop dieting. However if you are an emotional eater, it's important to balance your decision to embrace non dieting and to integrate that with learning some solid stress relief techniques to handle the emotional tug that you get when you recognize that you're not really hungry.

The next thing that you need to learn how to do is to be gentle with yourself and change the way that you think about yourself and food. The way to do this is to learn new ways of coping with stress and to take action to increase the juicy factor in your life, which just means to have more fun and do what you love more often.

By learning to handle your emotions and knowing the difference between when you are really hungry and not, and setting aside time for you, that is the key to making non diet weight loss work for you.

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Andrea Amador, CEC, M.NLP is President of The Juicy Woman. She is devoted to empowering women to love themselves more, yummy up their lives and lose weight without dieting. The following list is from Andrea's new book, Say Goodbye to Dieting: The Juicy Woman's Guide to Reclaim Your Power over Food, Love Your Body and Yummy up Your Life. To download a free excerpt go to: http://www.saygoodbyetodieting.com

Tags: woman, struggle, overweight, binging, dieting, American Psychologist, Journal of the American Psychological Association, weight regain, health benefits, helpless, food, obsessed, hate, body, scale, mirror, all or nothing thinker, good, bad, criticize

Key Strategies to Help Avoid Weight Gain over the Holidays

Copyright © 2008 Charles Carter

Are you one of the average Americans that experiences a holiday weight gain of 7 pounds between the Thanksgiving and Christmas Holidays, and then goes on to attempt to lose as much of the excess as possible over the next several weeks? Usually, the weight is not all lost and then the cycle is repeated the next year and so on until a significant overall weight gain has occurred. It is certainly better during the holidays to not put the weight on in the first place, rather than fight an uphill battle to repair damage done during such a short period of time year after year.

It is absolutely possible to avoid weight gain during the holidays, but it definitely takes a focused approach and some discipline. This includes both holiday exercise and food intake plans, and the need for exercise during the holidays is critical to keeping the weight off. Here are some basic strategies to keeping excess weight off the body during those festive holiday months.

Let's combine some initial ideas here into some food intake strategies that can help you feel full and avoid the temptation to overeat. They include, getting plenty of water intake and eating plenty of fruits and vegetables. Water is the most important nutrient in the body, and being well hydrated year round is certainly important, as the body burns more fat when it is well hydrated. Water also helps keep the stomach felling full and naturally suppresses the appetite as a result. Cold water requires the body to warm it up, which naturally raises the metabolism slightly.

The same benefits apply to taking in a lot of fruits and veggies, which usually are a part of the party scene on a tray somewhere along with dips and a lot of other tempting finger foods nearby. Fruits and veggies have a lot of fiber and are naturally low in calories, especially vegetables, so the feeling of being full is so effective at curbing the appetite away from the really potentially damaging foods that can easily be overeaten if care is not taken.

The next very important thing that is a strategy is to make sure that you eat 5 small meals a day during the holidays. This keep you from going to a party starving and eaeting far too much of rich foods until you are full. If less than 5 small meals a day are eaten, the metabolism tends to slow, and the appetite once you get to a party tends to be at its highest. This is a recipe for an overeating disaster. Low metabolism from skipping meals plus overeating rich foods because you are hungry from not eating equals a lot of weight gain. If you eat frequently during the day, your appetite will be lower and easier to control and your metabolism will be at its highest, the perfect solution for not gaining weight. This also allows you to feel more satisfied on only one dessert serving, instead of the huge variety that usually populate the trays of holiday parties and tables everywhere.

Alcohol consumption is a huge potential contributor to weight gain because of the large number of calories present in alcoholic drinks. These calories are stored immediately as fat and need to be burned off later by the body, so it is vital to drink alcohol in moderation.

And finally, the exercise component: getting regular cardio and strength training in provides the benefit it always has: keeping our metabolism active and burning fat like a well oiled machine.

All these things add up to keeping your body at its leanest during the holidays, and are strategies that would be effective no matter the fitness level or age. Have fun and stay lean this holiday season.

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Tags: holiday, christmas, weight loss, fat loss, weight off, lose weight, diet pills, fat burners, shed

Is Weight Watchers Making False Claims by Suggesting Their Program Embraces Non Diet Approach?

In my opinion, Weight Watchers is playing games with people's heads. You've probably seen their new slogans, "Stop Dieting, Start Living." If you're a woman, like me who's spent (wasted) years of your life on Weight Watchers in an attempt to lose weight using their programs, only to be disappointed in the end and to regain back the weight you lost following their system, then you will be shocked and appalled to hear that they have reached a new low in their marketing. They are claiming that their program is not a diet, because diets don't work.

Evidently the breaking news that came out in April of 2007 with the UCLA long term composite study claiming diets don't work has already spread like wildfire. Now thanks to Traci Mann, a psychology professor at UCLA and lead author of the study, it is commonly accepted by most people that diets really and truly don't work. I guess even Weight Watchers has to agree that it's a fact. After all, now it's backed up by solid research. You can find more details on the study in the April 4th issues of American Psychologist, the journal of the American Psychological Association.

The truth of the matter is that Weight Watchers is still a diet no matter what they claim to the contrary.

As a former devoted member to Weight Watchers, I want to scream when I watch their commercials that insult my intelligence. Like so many women, I was duped into believing that diets were the holy grail, the answer to all my problems lay in my inability to lose weight, have more will power, be more disciplined, just say, "No" , eat less food and by all means exercise more. So simple right? Weight Watchers made it all seem so damned simple. Yet it wasn't. Because they are a diet. They were and they still are a diet, whether they want to admit or not.

Let's review a bit about dieting and put Weight Watchers claim under a microscope. Shall we?

* A diet tells you what to eat. Weight Watchers often hawks products and sells them with the intention of making money off of your unwillingness or inability to choose food and prepare it yourself.

* A diet tells you when to eat. A common battle cry of Weight Watchers is don't let yourself get too hungry. Make sure that you eat something before you head off to a party or somewhere else before you'll be faced with too much temptation.

* A diet tells you how much to eat. All diets have a limit indicating either a range of calories, points or fat grams that must not be exceeded over a day or a week's time

* A diet gives you a goal weight and tells you what you should be weighing. My years at Weight Watchers were spent hoping and praying that one day I would reach that golden number that would indicate that I had won the weight loss game.

* A diet keeps you focused on how much you weigh. Weight Watchers still wants people to come in to the meetings a half hour before to weigh in.

If I sound bitter, it's because I am. I'm flippin' mad. How dare they claim that they are not a diet.

I've spent the last 18 months of my life embracing a true non diet approach to eating. Sure there have been bumps in the road because I had so much to learn about how to listen to my body and undo all the hurt that years of Weight Watchers and other diets had caused not only to my body but also my self esteem, my metabolism, my sense of independence, general health, spirit and well being. In the long run, diets have caused nothing nothing but pain for me.

Now that I've learned to eat real food and discovered the importance of handling the stress that pushes me to eat when I'm not hungry, I can't envision my life ever being dictated by a diet again. How about you? Are you still dieting or are you ready for a taste of some real freedom?

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Andrea Amador, CEC, M.NLP is President of The Juicy Woman. She is devoted to empowering women to love themselves more, yummy up their lives and lose weight without dieting. If you're a gal struggling with emotional eating, ready to get off the diet rollercoaster and stand in your power, then sign up for Andrea's next free call
http://thejuicywoman.com/orphans/Jan08promo

Tags: Weight Watchers, advertising, non diet, Stop dieting, start living, slogan, regain back the weight, marketing, diets don't work, UCLA, Traci Mann, Psychology professor, American Psychologist, the journal of the American Psychological Association, w