Best Weight Loss Program

The Best Weight Loss Program

Every time when we speak about the weight loss program it does not mean strictly scheduling an exercise program and performing workouts that are really painful to the body. Nor does it mean consumption of awfully taste foods that are highly nutritious. It is wholly enough if you arrange for an exercise program that is flexible and sticking to a proper weight loss diet.

Most of the diet plans are not successful because a proper intake of calorie is not consumed. This makes the metabolism process slower and calories are burnt in least quantity. One must be thoroughly aware about the right weight loss program.

The following are the secrets to weight loss:

Become active by scheduling a regular exercise program. Besides that, gardening, loitering, swimming or cleaning the house regularly. The regular that you plan should be carried steadily.

Eat reasonably in order to make a difference to your physic. Do not resolve too many things at a time but slowly try to build nutritious diet.

As you need to stay with the weight loss program all your life choose activities or diet that you can easily abide to. Prepare a weight loss chart and follow it with discipline to lose weigth.

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Lose Weight

WAYS TO LOSE WEIGHT

1. Take it one step at a time

Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.

2. Find a friend

It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.

3. Use weights

Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).

4. Eat fewer carbs

Don't eat as much bread and pasta and you will see a difference.

5. Set a goal

Set a deadline to lose the weight and write it down. For example, ' By Dec 14/04 I will weigh 150 lbs or less'. Put it somewhere you will see it daily.

6. Give up soda

If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead.

7. Grill or boil

Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.

8. Don't buy junk food

When you go shopping, don't go on an empty stomach and you will be less likely to buy junk food. Keep your home 'junk food free' so you won't be tempted to indulge.

9. Eat breakfast

Consume most of your calories early in the day and always eat breakfast. Don't eat after 8pm and not only will you avoid those added calories but you will sleep better.

10. Give yourself a treat

When you tell yourself that you can't have something you want it more. Give yourself a treat once a day ( ie. half a cookie) and you won't feel you are missing out.

11. Use smaller plates

Trick yourself into believing that you are eating more by using a smaller plate.

12. Drink lots of water

Drink water when you are feeling hungry and you will get that 'full' feeling.

13. Don't eat everything on your plate

Many times we eat just because it's there. Pay attention to when you have had enough.

14. Eat five or six meals a day

Eating more frequently will keep you from getting too hungry.

15. Plan your workout sessions

Write your workout sessions in your journal or planner.

16. Stay away from fad diets

Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more) just as fast. It takes time to put it on and time to take it off.

17. Do several workouts a day

While you are watching TV do crunches and leg lifts.

18. Measure your food

If you decide to have junk food for a snack - be sure to measure and control what you eat.

19. Keep pre-cut vegetables

...and ward off those cravings.

20. Create Good Habits

It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.

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Dancing the Weight Away

Many years ago, (about twenty, I suppose) I recall watching a television show on PBS that focused on the health and agility of male ballet dancers. I have to be honest, I'm not a big fan of ballet and I know very little about it, but I do recall one aspect of the program that made a big impression.

The producer of the show took a few of these men to a local gymnasium and had them play basketball. It was incredible to watch these men -- who were less than six feet tall -- gracefully floating through the air, slam-dunking the ball into the hoop without the appearance of effort.

It's ironic that the average Neanderthal would view these experts of their craft as weak -- even frail -- when the exact opposite is so clearly true. The study of ballet (and practice of it, too, of course) helps a person to maximize their strength and flexibility. So much so that these athletes gain abilities that rival professional athletes in distinctly different arenas.

That may not sound so incredible, but think about the flip-side... Imagine your proto-typical power forward from basketball, linebacker from American football, or soccer goalie donning a pair of tights and attempting to emulate a ballet dancer. Quite an image, huh?

Now I'm not suggesting that each one of us fighting the Battle of the Bulge should take up ballet, I'm certainly not going to do so, myself, however, dance -- as an exercise -- has hit the press of late, and in a big way.

Foxnews.com recently reported a story (from Associated Press) that not only suggests that people consider dance as an alternative to "traditional excercise", but they also have interviewed several people who have benefited in a big way.

According to exercise physiologist Cedric Bryant, dance as a form of exercise is a trend that has gained a great deal of momentum. Mr. Bryant, also a vice president with the American Council on Exercise, explains that people are looking for a "more engaging alternative to the traditional workout."

Bryant points out that dancing provides a workout for the whole body, is low impact and easy on the joints. Add to that the music of your choice and your favorite partner, and you're really starting to move. Jerry Nash, age 46, was carrying 260 pounds on his 6' 1" frame.

The stress of the weight precluded jogging, because of his knees. So Mr. Nash signed up for a conditioning and stretching class at "Dance 101" in Atlanta, Georgia. He moved on to several different styles of dance classes and one year later has lost an incredible 55 pounds. As an added benefit, a recent check of his blood pressure came in at a healthy 110 over 60.

Dance is a great weapon to keep in your arsenal as you wage war on unwanted fat. You can dance in the privacy of your own home at any time, day or night. The ability to be flexible with scheduling is very important as we try to establish a new habit.

Another benefit is that you can partner up with someone whose company you enjoy. Exercising with someone adds a degree of accountability that helps any regimen to be a success.

New York dance therapist Jane Wilson Cathcart, LMSW, ADTR, CMA, has some suggestions that can make dance more comfortable for a beginner:

—Look for a good teacher who emphasizes what you can do, not your limits.

—Don't be a perfectionist about it.

—Don't worry about your size. Dance is for everyone.

—Get into the music, as well as the movement.

Remember, the basic key to losing weight or losing fat is that you simply need to burn more calories that you consume. This is a fantastic way to fuse the music that you love with the exercise that you need. Dust off those old Bee Gee's albums and give a new meaning to "Stayin' Alive"! Article Source: http://EzineArticles.com/?expert=Michael_Callen

How to Prevent Child Obesity

By Jim O'Neill
In America today, it is estimated that over 65% of the population is overweight with around 30% being at least clinically obese. Even more alarming is the estimation that 15% to 20% of the country’s children are overweight with nearly one third being at least clinically obese.
Now more than ever, something needs to be done to reverse this growing trend and prevent it from becoming an even bigger epidemic than it already is. By sitting back and allowing our children to become overweight and eventually obese, we are in effect severely shorting their lives.
The main ingredient in helping to eliminate child obesity is recognition. As parents, we can not take the stand that it is healthy for our children to be round and plump. Yes they need to eat enough to be healthy and to grow properly, but we must know where to draw the line between what is a healthy weight and what is excessive weight.
Often, parents will push food on their children with the idea that they need more food because they are growing. The fact is however, the energy expenditure required for growth accounts for only around 2% of their daily energy expenditure. With this in mind, a child’s appetite should be taken into account when determining how much they need to eat.
Over eating is more of a learned thing than one that just develops on its own. Children, much like adults, if given a well balanced diet with limited access to junk food and fast food, will eat all they need and stop when they are done. Forcing them to eat beyond that point, as well as giving them as much junk food and fast food as they want, only teaches them to over eat from an early age. This habit then usually carries over into their adult lives.
Sometimes when a parent does notice that their child is overweight, they will try to push diets on them that are too low in calories. This is not good for them either. They still need a certain amount of calories for their growth and restricting their calories too much can interfere with the normal growth process. It is better here to simply bring them back to the proper amount of calories they should be getting. Since they were over eating before, going to a normal amount of food will make them lose the extra weight just fine.
Last but certainly not least, lack of exercise is part of the reason that so many children get fat. The average school kid today spends more time watching TV and playing video games than they spend in school. Even when they are in school, most kids only get around 60 to 90 minutes maximum of physical education per week.
The bottom line here is, if we don’t stop over feeding our kids, and we don’t limit their intake of junk food and fast food, and we don’t limit their TV and video game time and get them more active, we will be creating an epidemic of obesity for our children that will reach truly epic proportions.
Jim O'Neill gives you tons of valuable information on the subjects of weight loss, fitness, and nutrition to make it easy for you to live a healthy lifestyle. Sign up now for his free newsletter at: http://www.mrgymhealth.com
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