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Weight Loss Tips

Maintaining Healthy Weight

By incorporating healthy eating habits and exercise into your life, you will improve not only your weight, but also your overall physical and mental health.

Being overweight can cause numerous health problems such as diabetes, high blood pressure, heart disease, arthritis and respiratory disease to name but a few.

The body requires long-term harmony and support and in order to lose weight successfully, there are a few weight loss tips and simple steps that need to be incorporated into your lifestyle:

  • A healthy, balanced diet
  • Regular exercise
  • A positive and healthy mental approach to food
  • Understanding and acknowledging the underlying causes of unhealthy eating habits

By incorporating healthy eating habits and exercise into your life, you will improve not only your weight, but also your overall physical and mental health.

How Do I Know if I am Overweight?

Most commonly a ratio or measurement known as the body mass index (BMI) is used as a guide to determine your body weight in relation to your height, and will establish whether you fall into the underweight, healthy, overweight or obese category.

A normal BMI range for men and women is between 18.5 and 24.9, while overweight is defined as a BMI of 25 to 29.9, and obesity is defined as a BMI equal to or more than 30.

Body mass index is determined by dividing your weight in kilograms by your height in meters squared and multiplying by 100. It can also be calculated by dividing your weight in pounds by your height in inches squared and multiplying by 705.

Problems Associated with Weight Loss

There is nothing more frustrating (or unhealthy) than yo-yo dieting: losing a few pounds here and there, only to gain them again—and sometimes even more! Millions of people battle with their weight daily and resort to various fad diets, diet pills, and weight loss programs in the hope of a quick solution.

Unfortunately, a quick ‘solution’ is not the answer to keeping those pounds off in the long term. The best weight loss tips advocate healthy food and exercise and discourage fad or crash diets that produce initial water loss and short term loss of weight that very often upsets the delicate balance of your body’s metabolism.

More often than not, people resort to appetite suppressants to lose weight or harsh stimulants with added caffeine or other stimulants to boost their metabolism. While these types of weight loss supplements may suppress the urge to eat or increase the amount of fat burned, they are extremely detrimental to your health and can affect all body systems, especially the heart.

These weight loss supplements often promise dramatic weight loss and the perfect body with minimal effort. Unfortunately, unnatural weight loss supplements have some serious side effects including fatigue, agitation, shivers, dry mouth, diarrhea, depression, insomnia, altered metabolism and even anorexia.

Losing Weight the Natural Way

Losing weight is a slow, gradual process and requires a combination of healthy eating, balanced nutrition and exercise. Try not to place unrealistic expectations on yourself and be prepared for setbacks. If you falter, do not be too hard on yourself and commit to starting afresh the next day.

There are also many natural weight loss supplements available that are effective in helping you to achieve your goal weight and support a healthy metabolism naturally. Herbal and homeopathic remedies are gentle on the body’s system, helping to create the conditions necessary for weight stabilization and balance.

These natural weight loss supplements also promote overall physical, mental and emotional health. Herbs such as Fucus vesiculosis, Gallium aperine, Taraxacum officinalis, Glycorrhiza glabra, and Erythrea centaurium can help to boost the metabolism, improve liver and digestive functioning and keep the weight off. Another helpful herb is Garcinia cambogia that has been used for centuries in Ayurvedic medicine as a natural appetite suppressant.

Related Natural Products to Help You Reach Your Weight Loss Goals:

  • Fat2Fit: Natural remedy to boost metabolism, which can help lower body mass index and promote a healthy body fat percentage
  • AppetiteGo: Natural appetite suppressant to help with healthy weight loss
  • DetoxSlim: Natural cleanse & herbal detox to help assist fast weight loss and liver function
  • BellyFlat: Herbal remedy to naturally manage stress and reduce cortisol levels in the body which can help to lose belly fat
  • Pounds Blaster: Herbal remedy that helps promote quick weight loss, with green tea extract, chromium and garcinia cambogia
  • Enjoying Weight Loss - You make a plan, choose a diet, and try to exercise – but it’s impossible to stick to it. Turn your weight loss program around with the power of hypnosis.
  • TeenSlim: Helps maintain a healthy weight & balanced metabolism in teens, plus assists slimming program
  • JuniorSlim: Helps maintain a healthy weight & balanced metabolism in children and preteens, plus assists slimming programs

Changes to Your Diet

The best weight loss tips include exercising and eating healthily. This will not only help you to lose weight but will also prevent other health problems, increase energy levels and strengthen the immune system. Make a few changes to your diet with these suggestions:

  • Include a wide variety of food from all food groups – bread and cereals, vegetables, fruit, milk and dairy, and meat, fish or legumes
  • Lower your calorie intake by reducing carbohydrates and sugar.
  • Eat smaller portions of food (mini meals) more frequently throughout the day to keep your metabolism up
  • Eat lots of fresh fruit and vegetables
  • Drink at least eight glasses of water a day to cleanse your body’s system
  • Reduce your intake of foods that have a high fat, sugar and salt content
  • Limit your intake of alcohol and saturated dietary fats
  • Avoid yo-yo and crash dieting

Additional Tips on Effective Weight Loss

Gain Support from Family, Friends or a Support Group

In order to remain committed to your goal, enlist the help of your family, friends and co-workers. Encourage them to eat with you by introducing them to healthier food choices. Remember that positive reinforcement is a key factor and involving others will help you to maintain your weight.

Plan your Meals in Advance

Set a menu for yourself by planning each meal ahead of time. This requires dedication by making a list of preferred meals such as grilled chicken breast and steamed veggies or broiled salmon with brown and green beans for dinner. Preparing your lunches and snacks for work also helps to ward off temptation and keep you on track.

Turn Up Your Metabolism

The amount of exercise that you get and what you eat both have a strong effect on your metabolism. If you decide to miss a meal, on purpose, then your body compensates by decreasing your metabolism. The result is that you end up storing fat because the body is actually burning fewer calories.

This is why diet programs that ask you to eat several small meals during the day tend to work better. It is important that you try and increase your metabolic rate slowly. Regular exercise is also important because it helps you to maintain a healthy balance of muscle and fat.

Your metabolism can be gently increased by using natural and homeopathic remedies. They are very easy on your body and do not have any unwanted side effects like are often encountered with prescription medications or diet pills.

Gallium aperine, Guarana, Taraxacum officinalis, Erythrea centaurus and Glycorrhiza glabra are all herbs that help to increase your energy while giving your metabolism a gentle boost. Fucus vesiculosis, Capsicum and Garcinia cambogia can all be used to increase your metabolic rate if it is unusually slow.

There are many remedies that have a specially balanced blend of these herbs to ensure maximum benefit to both your body’s energy levels and rate of metabolism. We have listed several high-quality remedies at the end of this article.

Regular Exercise and Physical Activity

Incorporating exercise and physical activity into your weight loss program is very important when trying to lose weight. Exercise helps to burn calories and fat and prevents muscle loss. Lots of people hate gyms, and if you are one of them, try any kind of physical activity that you enjoy.

Make Time – Make no more excuses! Your health and fitness is priority and there is no better time than now to lose. If you do not set aside time and schedule fitness goals into your regular daily plans, you are not planning to succeed, but rather failing to plan. So grab your day planner and calendar, and jot down at least 30 minutes a day for working out with physical fitness activities.

Mental Mindset – Make an attitude adjustment so that you have a positive, healthy outlook for your fitness goals. For help getting this mindset and keeping it going throughout your program, head to your local library for motivational and inspirational books, audio cassettes, DVDs, videos and articles. Also look on the Internet for helpful tools: articles, ezines, MP3 and other audio files, video clips, ebooks, reports and training.

Use a headset – Listen to lively music, a relaxation CD, or a book on tape. Use lively songs to energize your workout. Use relaxing music while you cool down.

Start small – When suffering from anxiety and depression, even the simplest task can seem insurmountable. Just get moving! A daily walk through your neighborhood whenever you have a few minutes to spare can work wonders. Vary your route to keep it interesting.

Fitness with Friends – Make friends and help support each other along the way. Search “fitness forum” on the Internet to locate free places to register and chat away.

Enroll in a class – Many community fitness centers and hospitals offer reasonably priced classes. Choose one that fits your interests, schedule and budget.

Get creative – As long as your doctor approves, consider hiking, rowing or dancing. These engage the body and mind in ways that can considerably improve your mood.

Set Realistic Goals – Get real and focus on what works best like losing 2 lbs per week. Losing more any faster often results in the pounds returning.

The BEST Workout We’ve Found

I know, you’ve seen it on TV and heard all the hype, but honestly, the Total Gym is hands down the best piece of workout equipment that we at NHH have ever found. All of our editors use this in their own homes. Why?

1) It’s quick – You can get a full body workout in only 10-20 minutes a day.
2) We have room for it in our homes – it folds to about the size of an ironing board and slides under a bed or couch easily!
3) It has everything you need – stretching, pilates, cardio training, resistance training – on only one machine!
4) It’s also for muscle building, not just weight loss and general fitness – simply set a higher incline to build and sculpt muscles!
5) No hassle – it comes FULLY ASSEMBLED! and…
6) There’s no risk – you can try it risk free for 30 days for only $1!

I’ve personally purchased dozens of exercise machines – whatever’s being advertised, I fall for it. The Total Gym is the ONLY one I’ve stuck with (for three years now!) – and I have to say that I LOVE it! So worth the cost – and with their payment plans, a single mom like me was able to afford it.

Learn more about the Total Gym today – then come back here and share your story with us! We’d love to hear from you.

There are many additional ways to increase activity levels such as brisk walking, dancing, swimming, aerobics, cycling or playing team sports. Try to get at least 30 minutes of exercise a day to improve your health – take the stairs at work, walk the dog, or exercise while watching television.

Monitor your Progress Weekly

Record your weight from the day you begin your weight loss program and watch your progress develop. You may want to write your weekly measurements in a journal which will also motivate you to reach your goals. When you have made progress, celebrate your success by rewarding yourself.

Eat Slowly and Enjoy your Food

Learn to eat slower by chewing every mouthful. When you eat and chew slowly, your food metabolizes faster and more efficiently and also encourages easier digestion. Many of us shove food into our mouths without appreciating the flavor, texture and aroma of the meal prepared.

Analyze the Reasons Why you Eat When you Eat

Often people who are overweight use food as a substitute to manage their emotions. This type of eating may be referred to as emotional eating, compulsive over eating or food addiction. People can use food to soothe their feelings when they are bored, stressed, lonely, angry, depressed, anxious or sometimes as a reward.

Others may overeat at night, when they attend social gatherings or purely out of habit. To overcome the reasons why you are overeating, you have treat the cause first and then the symptoms. Keep a food journal to monitor your eating patterns or seek counseling to deal with your emotions.

Drink water

Drinking a certain amount of water every day helps your detoxification system also. Drinking about 8 to 10 ounces of water before a meal can provide a feeling of satiety that leads to a lower intake of food.

Try home remedies and herbal options

A glass of fresh lime water with honey has known to be good for burning excess fat. Cider vinegar has also been known to provide a similar effect. Herbal teas can also be used to reduce appetite. These provide essential antioxidants to the body as well and therefore are a great option.

Learn About Negative Calorie Foods

Negative calorie foods are those which require more energy (calories) to digest than they provide nutritionally to our bodies – and people typically overlook them when trying to lose weight.

Many negative calorie foods are readily available and affordable at our local supermarket, farmers market, and grocery isles.

Although they do not fit within the negative calorie food category, citrus fruits also aid the body in metabolizing and eliminating fats, and therefore are a great ally for weight loss. Among them, lemon especially has amazing tonic properties that help detox the liver naturally. This is significant since the liver is one of the largest and most important organs of our bodies.

Including these items in your daily diet is a great way to incorporate fiber-rich and wholesome foods that can complement your weight-loss program and keep you satisfied.

Some Negative Calorie Veggies:

  • Broccoli
  • Asparagus
  • Celery
  • Spinach
  • Carrots
  • Parsnips
  • Radishes
  • Rutabagas
  • Turnips
  • Cucumber
  • Chicory
  • Lettuce
  • Celery root
  • Zucchini
  • Green Beans
  • Hot Chili Peppers

Some Negative Calorie Fruits

  • Watermelon
  • Pineapple
  • Grape Fruit
  • Papaya
  • Apples
  • Cranberries

Stay Motivated, be Patient and Remember to Persevere

Losing weight is challenging, and there will be many times when all you want to do is quit. Remaining focused and motivated is the difficult part – especially if you do not notice a change in your weight or your visits to the gym are starting to take their toll on you. The next time you feel unmotivated or feel that your efforts are all in vain, think back to why you wanted to lose weight in the first place. Remember, Rome was not built in a day, so take one day at a time and it will be worth it in the end!

Eating Out

It does not mean that because you are trying to lose weight, you have to stop eating out. When eating at restaurants, order foods that are grilled, steamed, poached, roasted or stir-fried. Also, order salad because it is low in fat, packed with vitamins and quite filling. Do not order foods that are cream based, have sauces, gravy or butter, and avoid the desserts and confectionaries.

Stick to smaller portions of food by only eating half of your meal and taking the rest home. Avoid buffets because the wide variety available is usually difficult to resist and tends to increase your portion size. If you are invited out for dinner, let friends know that you are trying to lose weight and ask that they cater to you. Alternatively, eat your mini meals throughout the day so that you are not too hungry.

Related Natural Products to Help You Reach Your Weight Loss Goals:

  • Fat2Fit: Natural remedy to boost metabolism, which can help lower body mass index and promote a healthy body fat percentage
  • AppetiteGo: Natural appetite suppressant to help with healthy weight loss
  • DetoxSlim: Natural cleanse & herbal detox to help assist fast weight loss and liver function
  • BellyFlat: Herbal remedy to naturally manage stress and reduce cortisol levels in the body which can help to lose belly fat
  • Pounds Blaster: Herbal remedy that helps promote quick weight loss, with green tea extract, chromium and garcinia cambogia
  • Enjoying Weight Loss - You make a plan, choose a diet, and try to exercise – but it’s impossible to stick to it. Turn your weight loss program around with the power of hypnosis.
  • TeenSlim: Helps maintain a healthy weight & balanced metabolism in teens, plus assists slimming program
  • JuniorSlim: Helps maintain a healthy weight & balanced metabolism in children and preteens, plus assists slimming programs.

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