How To Lose Weight The Healthy Way

There are so many benefits to living healthy; it is still a surprise that so many people are still finding it hard to do. One of the advantages of eating and living healthy is that it can help you to lose weight. This may seem like a difficult task, but it does not have to be. Instead of trying to find an easy way out, it is better to make a few lifestyle changes that will have you looking and feeling better. There are many quick fixes to weight loss, but the problem is that they never seem to last. The only way to lose weight and keep it off is to do it the healthy way. Here are some tips to get you started on your weight loss journey.

Eat healthy foods

The type of foods you put in your body plays a major role in how and why you gain weight. Sweets, fatty foods and those that are high in cholesterol are bad for your body and for your health. This doesn’t mean you must eliminate your favorite foods completely.  It simply means you learn to limit the amount that you eat and how frequent you eat these treats. You can replace certain foods with healthy options. If you crave something sweet, then have a fruit; bananas, apples, grapes, and pineapples are very tasty because they contain natural sugars. However, the advantage of eating an apple instead of a piece of cake is that the apple will not go to your waistline.

Reduce your caloric intake

The amount of food you eat each day will play a significant role in your weight loss progress, so it is important to limit your caloric intake.  If you are overweight, it simply means that the type of food and the amount you are consuming is causing you to gain weight.  This means you must make changes in both areas. Of course reducing your caloric intake does not mean starving yourself.  It simply means consuming fewer calories per day than you usually do. Try for 300 calories less than usual, it’s really not as hard as it might seem.

Increase your activity level

If you want your weight to come off and stay off, then you need to incorporate some type of physical activity into your routine. It doesn’t have to be the tradition exercise program because this might not be for everyone, but you can try to find fun activities to keep your body fit and healthy. Take hikes with a partner, try a belly dancing class, ride bikes with your neighbors, play at the park with your kids, find a yoga center, go swimming, or do the traditional workouts. It really does not matter what option you chose once you do something.

Eating healthy is great, but eating healthy plus exercise is a sure way to lose weight. Remember that every time you exercise, you burn fat and calories.  Exercise is good for the mind as well as the body, so once you lose the extra pounds you will not only be looking good, but feeling amazing, too. 

I have been a personal trainer since 2009, but since 2013 with my clients at the gym, I had this little experiment about testing different diets and programs bought from the internet. We tested 30 programs with 100 clients and me and my clients together determined which one is the best and which one is the most effective.Please have a look at the results of the experiment..

http://finallythetruth.wixsite.com/ourtruthaboutweight

Is Exercise Necessary To Lose Weight?

In today’s society where we are dictated by how we look and how much we weigh, weight loss has always been a goal that we all strive for whether we admit it or not. We all have that ideal weight that we want to achieve. But how do we successfully reach this “ideal” weight?

In this fast-paced world of ours where we are always on the go, we have very little time to squeeze in some type of exercise. Between work and taking care of our family, who even has time to work out? Which begs the question is exercise really necessary to lose weight? Which is more important in losing weight – diet or exercise?

Some people have this mistaken notion that in order to lose weight successfully, we have to exercise for hours on end. Exercise is however only a very small part of the equation.

In fact, many studies have shown that weight loss programs focused on decreasing your caloric intake make you lose two to three times more weight than a program focused on increasing your physical activity.  So what does this mean exactly?

It means that if your goal is just to lose weight, then diet plays a more significant role than exercise. Cutting down on your daily calories will make you lose more weight than just increasing your physical activity. Think about it. You will need to walk for 30 minutes just to burn off 150 calories from a donut. Imagine if you ate a Big Mac, large fries and a large glass of Coke, how many hours do you think it would take to burn off all those calories? If you just watched what you ate, then you would be more successful at losing the excess pounds.

However, this does not mean that you should forget about exercising altogether. If your goal is to be healthy and increase your quality of life, then you need to incorporate exercise into your daily routine. There are studies that show that adding exercise increases your life span. Exercise also reduces your risk of developing medical conditions such as diabetes, heart disease, high blood pressure, high cholesterol levels and some types of cancer particularly colon and breast cancer.

Furthermore, exercise can help improve your mood, reduce depression and anxiety, help you sleep better, improve mental clarity, stall the aging process and give you more energy.

Although dieting by restricting your caloric intake is enough for you to lose weight, working out is crucial for overall physical and mental fitness. A healthy diet and a regular exercise regimen will definitely give you a better quality of life that will allow you to live to the fullest.

I have been a personal trainer since 2009, but since 2013 with my clients at the gym, I had this little experiment about testing different diets and programs bought from the internet. We tested 30 programs with 100 clients and me and my clients together determined which one is the best and which one is the most effective.Please have a look at the results of the experiment..

http://finallythetruth.wixsite.com/ourtruthaboutweight

Keeping Yourself Motivated To Lose Weight

When the New Year comes around, many of us make the resolution to lose weight. We go on the latest fad diet and join a gym. But after just a few days, we find ourselves struggling to stick to our weight loss program. This usually happens because we start to lose our motivation to lose weight. Admit it, things happen. Life happens and we sometimes forget to put ourselves first. However, to be successful at weight loss, we need to keep ourselves motivated. Here are some ways by which you can stay motivated to lose weight.

1.     Take before and after pictures of yourself. When you feel like eating something fattening, look at your picture when you were overweight. Now do you really want to go back to this time in your life when you were sad and miserable and you just didn’t feel good about yourself?

2.     Keep a weight loss journal. Writing down the number of pounds you have lost over time, your daily food intake and exercise regimen will keep you focused and on track. As you see your progress and your weight get lower and lower, you will remain motivated to lose more weight until you reach your goal.

3.     Break down your overall weight loss goal into small, achievable goals. Reward yourself after you have achieved these milestones. For every 10 pounds you lose, pamper yourself, go to a spa, have your hair or nails done or buy a cute outfit. Reward yourself but make sure it is not food related.

4.     Don’t forget what your purpose is for losing weight. If you are losing weight to be healthy, think about how much energy you will have afterwards or how you can minimize your blood pressure medications when you have lost the weight. If you are losing weight to fit into a certain size, imagine how good you will look when you wear that particular dress you have been wanting to fit into for so long.

5.     If your budget allows, hire a personal trainer. A personal trainer will not only guide your work out sessions but he/she will be able to keep you on track and motivated.

6.     Exercise should not be a chore and painful. Find a fun exercise activity that you can stick to. Try dancing, spinning or just simply hiking outdoors. Listen to fast-paced music that will keep you moving while working out. Find an exercise buddy. Studies show that if you work out with somebody, you are more likely to stick to an exercise program.

We have all the information we need to lose weight at our fingertips. But what most people lack is the motivation in order to be successful. Motivation is a big component in weight loss success. Keeping these motivational strategies in mind will help keep you on the right path to achieving your weight loss goals.  

I have been a personal trainer since 2009, but since 2013 with my clients at the gym, I had this little experiment about testing different diets and programs bought from the internet. We tested 30 programs with 100 clients and me and my clients together determined which one is the best and which one is the most effective.Please have a look at the results of the experiment..

http://finallythetruth.wixsite.com/ourtruthaboutweight

Lose Weight And Have Fun Doing It!

We cannot deny the fact that the mind is a powerful thing, but sometimes the mind can prevent us from reaching our goals. If you tell yourself that losing weight is unrealistic, then of course your weight loss efforts will fail. Although there are many things that contribute to weight loss, a positive attitude is high on the list. Rather than telling yourself that you cannot lose weight, tell yourself that you will lose weight. The feelings of failure occurs when people go on crash diets, lose large amounts of weight, then, in a short span of time, they gain the weight back. This becomes an unending cycle and, ultimately, they give up entirely. If you chose a quick fix method, the results will not last. For best results, you need a lifestyle change that will make you look better and feel better.

Set realistic goals

In order to see the results of your weight loss journey, you must to set goals that you can achieve. If you set a goal that you are going to lose 20 pounds in one week, you will feel disappointed and unmotivated at the end of the week when you are not able to meet the unrealistic goal. Those who commit to losing five pounds in two weeks and work hard toward achieving that goal are more likely to reach that goal.  People tend to lose more weight during the initial stages of their diet so chances are you might even lose more in those two weeks than you planned, but five pounds in two weeks is a realistic goal.  Once you have achieved your two week goal you will feel so motivated that you will want to continue to work hard and set new realistic goals.

Get active the fun way

Today there are so many options ways to get active that it is hard to pick one. Try a variety of options; you can choose to hike on the weekend or swim after work each day. If you are someone who likes to try new things, find classes in belly dancing, hip hop, Pilates or yoga. Find an exercise partner like a friend and family member so you can keep each other motivated. Working out does not have to feel like work; you can lose weight, tone your body and have fun doing it. You can also make small changes throughout the day to keep active; walk to the store instead of drive or take the stairs rather than the elevator. Small changes can make a big difference.

Eat foods that are healthy and delicious

Food can be the major downfall of many dieters; it is hard to think of life without chocolate, cake, ice cream or potato chips. In order for your diet to work, it has to be a lifestyle change which means to be thoughtful with your food choices and portions. 

You can still have potato chips, but instead of the oily fried chips, choose the baked chips. A carton of ice cream can last a few months in the freezer, so you can eat a proper serving size once or twice a month. As for chocolate, go ahead and eat it, but portion control is very important. If you want to treat yourself for reaching your two week goal, have a small piece of chocolate.

You also need to incorporate fruits, vegetables and other healthy options into your diet. Try a delicious vegetable salad instead of a burger or opt for sunflower seeds, almonds and peanuts if you want a snack between meals. Drink the required 8 glasses of water each day and remember that whatever you do, just have fun doing it.

I have been a personal trainer since 2009, but since 2013 with my clients at the gym, I had this little experiment about testing different diets and programs bought from the internet. We tested 30 programs with 100 clients and me and my clients together determined which one is the best and which one is the most effective.Please have a look at the results of the experiment..

http://finallythetruth.wixsite.com/ourtruthaboutweight

Lose Weight With A Meal Plan

If you are truly dedicated to losing weight, you have to take everything aspect into consideration, like exercise, water consumption and diet.  A meal plan is a great way to stick to your diet especially if you are someone who is always busy. One of the main problems dieters have is that they tend to grab quick snacks on the go that are not healthy choices. You can avoid this problem by creating a meal plan.

Choose foods you like

Here is a tip that has proved helpful for many people trying to lose weight: get a pen and paper and make a list of all the foods you like to eat, and then separate the healthy options from the unhealthy ones. If you have a long list of healthy foods on your list, then you are one step closer to the body you desire. If you have a wide variety of unhealthy options, don’t worry because you can either eat them in moderation or find a healthier way to prepare these foods.

Healthy food substitutes

If you love foods and treats such as pizza, Ice cream or milkshakes, it is impossible to remove them from your diet.  The following are some healthier ways to enjoy your favorite foods:

·        Ice-cream. If you are an ice cream lover, save this sweet treat for special occasions. If you crave something cold or sweet as a replacement, then you can opt for soy ice cream or you can substitute ice cream for some delicious fat free yogurt.

·        Pizza. Pizza is filled with different types of cheese and has lots of calories, but you can still incorporate it into your diet. For starters, plan on a pizza meal about every two weeks. Second, one slice is more than enough, especially if you combine it with a salad or if the serving is a large restaurant portion. You can also create your own healthy pizza recipe and pick delicious toppings that will not go straight to your hips.

·        Milkshake. You can make your own milkshakes at home instead of indulging in high-calorie fast food versions. Use skim milk instead of whole milk, fresh fruits, and little or no sugar. This will taste just as delicious and has less sugar, fat and calories.

Plan your meals

It is important for you to have a weekly meal plan so that you stay on track with your diet. Plan what you are going to have for breakfast, lunch, and dinner each day as well as the snacks that you plan to consume between meals. Everything you eat adds up calories so if you have everything written on paper, it will be easier for you to calculate how much calorie you consume each day.  As you plan your meals, make sure that they are balanced with the required amounts of fruits, vegetables, nuts, grains and other daily options. Your diet should have a variety of different types of healthy foods to provide you with the required nutrients your body needs throughout the day.  Your breakfast choice should be light but satisfying, such as a slice of toast, banana, and a glass of skim milk. For lunch, choose something that has protein like as a chicken salad, tuna or grilled chicken breast.

If you feel hungry between meals, have a fruit snack such as an apple or some almonds or peanuts. Dinner should be light because you are not as able to work off the added calories as you would throughout the day. Eat something with protein, but make the portions small like a baked chicken breast with potatoes and a glass of water. If you feel hungry after eating your dinner, snack on something healthy such as a fruit or a drink a glass of skim milk.  When you plan your meals, you are ready to eat when you are hungry because you have all of your snacks and main meals planned for your weight loss success.

I have been a personal trainer since 2009, but since 2013 with my clients at the gym, I had this little experiment about testing different diets and programs bought from the internet. We tested 30 programs with 100 clients and me and my clients together determined which one is the best and which one is the most effective.Please have a look at the results of the experiment..

http://finallythetruth.wixsite.com/ourtruthaboutweight

Secrets To A Flat Stomach

People will spend a great deal of money to get a great body through plastic surgery. According to the Report of the 2010 Plastic Surgery Statistics by the American Society of Plastic Surgeons, $13.1 million was spent on cosmetic procedures in the United States. Surgery is fast, but there are things than can go horribly wrong. So why take the chance when you have a healthier and safer option? If you want an amazing body, you have to work for it and that is just the reality of the situation. When most people think of the ideal body, they immediately think of a flat stomach. This is one the hardest place to lose the weight. If the stomach is your main area of concern, then you need to find proper foods and targeted exercises that will help you with this problem.

Eliminate junk foods

If you want a flat stomach, then you have to eat foods that won’t store fat in that area. This means saying goodbye to frequent chocolate snacks, potato chips and sodas and saying hello to healthy fruits and vegetables. Instead of ice cream, eat a fat free yogurt. Substitute a large pizza with a delicious chicken salad. Realistically, you are not expected to totally eliminate all your favorite foods from your diet, but you need to save them for special occasions or limit them overall. Fruits and vegetables are delicious and they won’t go straight to your waistline. You can eat as much as you want and you won’t gain belly fat.

Eat more fiber

Fiber has been known to help with losing weight in the stomach. Diets that are low in fiber generally cause extra weight in the midsection. You can get fiber from eating fruits and vegetables daily. You should opt for brown or whole wheat bread instead of white bread, and brown rice instead of white rice. Some cereals also contain more fiber than others so be sure to read the labels and choose one that is also low in fat and sugar. 

Eat less salt

If you are trying to live healthy now, you should already be consuming less salt. However, if you want a flat stomach, salt consumption can be problematic as too much salt causes bloating. The signs are more prominent on the stomach than anywhere else on the body. Salts can also cause high blood pressure which can lead to other health problems, so it is beneficial to reduce your salt intake for several reasons.

I have been a personal trainer since 2009, but since 2013 with my clients at the gym, I had this little experiment about testing different diets and programs bought from the internet. We tested 30 programs with 100 clients and me and my clients together determined which one is the best and which one is the most effective.Please have a look at the results of the experiment..

http://finallythetruth.wixsite.com/ourtruthaboutweight

The Effects Of Herbal Weight Loss Program

There are countless weight loss options available today, so if you have exhausted a number of plans, then it might be time to try something different. Herbal weight loss programs are popular, especially among people who prefer natural products. They are viewed safer than drugs and sometimes offer fast results. Although herbal alternatives are based on natural products, you still need to consult a doctor or nutritionist before going on this diet. They are not intended to be used alone, but some herbal products can be used to aid you in your weight loss progress.

Laxatives

Some herbs that are used for weight loss can have a laxative effect on the body. However, not all of these herbs are safe for use. If it has not been deemed safe by the Food and Drug Administration (FDA) then do not use it. Cascara is one herb that many have used over the years and is administered by the FDA for use as a laxative. However, you must consult a medical practitioner before using it in your weight loss plan because, if used in excess, it can lead to health problems. It can also cause problems if mixed with certain types of medications or certain minerals in the body.

Herbal Fat burners

Some herbal products claim to be natural fat burners or appetite suppressants, but none has been shown to conclusively help you to lose weight. This is why it is advised that you try an herbal option to supplement your weight loss plan, but not as your main weight loss plan. Green tea is one of the most popular herbal options popularly used with many of the juice diets. It is reported to inhibit appetite and increase metabolism.

Diuretics

There are certain herbal weight loss programs that use plants and different types of herbs that have a diuretic effect. One of these is dandelion, which has been claimed to aid in the loss of water weight. The problem with diuretics is that it cannot be a long term solution to weight loss because water weight returns in a day or two. Since diuretics do not work on body fat, it cannot be used as a long-term weight loss program because the body needs to lose body fat in order to lose weight. Also, they can have an adverse effect if used with certain types of prescription medications so it does require doctor’s permission in order to try this option.

Stimulants

There are also weight loss programs that use herbs that have a stimulant effect on the body. Unfortunately they can lead to a wide variety of problems including heart issues and high blood pressure among other problems. They can also cause problems if used with other medications. One example is ephedrine, which was banned from sale in dietary supplements by the FDA, and yerba mate, or Paraguay tea, that may be linked to cancer of the esophagus.

I have been a personal trainer since 2009, but since 2013 with my clients at the gym, I had this little experiment about testing different diets and programs bought from the internet. We tested 30 programs with 100 clients and me and my clients together determined which one is the best and which one is the most effective.Please have a look at the results of the experiment..

http://finallythetruth.wixsite.com/ourtruthaboutweight