Monday, May 19, 2008

Detoxification Diets - Slow Start For Long-Term Success

A detoxification diet will allow you to minimize, if not totally eliminate, the amount of harmful chemicals and other toxins that you take in. Contrary to popular views, detoxification is actually a natural process that your body initiates.

The human body is a complex mechanism with its share of internal safeguards that determine the good from the bad and does its best to eliminate that bad. Toxins that are ingested together with your food or beverage - like artificial food colors, synthetic spices, and other additives and enhancers - may not be a cause for concern in small amounts, but if they are taken in regular or increasing amounts they may be harmful to your body.

Your body naturally responds to the introduction of toxins through regular excretion and elimination processes. However, it may need some help from time to time. And when you feel that need to help your bodily processes along, you may opt for a detoxification diet to advance the process and bring about better health.

A Change in You

This diet will make you focus more on the minerals, vitamins and nutrients that some anti-oxidizing food can bring in. Detoxification diet is basically a combination of foods that will help you draw out toxins and aid your excretory processes.

This will mean a change in your eating habits, your lifestyle, sometimes even your budget. Failing to go on a detoxification diet when it is recommended medically may impair your natural ability to detoxify or rid your body of harmful elements. This will lead to illnesses or complications of whatever pre-existing medical condition or ailment you might have presently.

Lifestyle Change

To aid you in your detoxification diet, the change will start in your lifestyle by eating only natural food and beverage, a regular fitness regimen, and avoiding junk food. You need to break out of your habits of needless snacks or midnight meals, addiction to caffeine, alcohol and even your sweet tooth.

You need to find the time to detoxify. Some go as far as fasting to detox, others to foregoing holidays and the big meals they automatically represent. You may opt for a juice-detoxifying regimen. You can even go to the sauna or spa and sweat it all out.

Whichever way you go, your discipline and determination to detoxify your body will spell the difference between your detox diet's failure and success.

Are You Ready for this Regimen?

To enable you to stick to a detoxification diet, you should adapt the diet slowly to your lifestyle rather than you doing a drastic turnaround, which is generally more painful. Begin the detoxification process in a way that you can handle. You can combine the gradual diet change with juice replacements or taking vitamins or supplements. Set small goals that are easily attainable at the start of your detox drive. The principle behind this is that you reward yourself with small victories to ensure that you progress, not regress in the diet process.

Gradual Start

If you introduce an exercise regimen into your detox diet, start with the easier exercises first. Don't embark on that painful gym course if your body is not ready for it yet. Start by regular brisk walking, some swimming, a little biking here and there to go around town. Take a nature trip and go horse-back riding or kayaking. Anything that is enjoyable and not necessarily painful can help you stick to a regimen before you advance to more difficult fitness routines.

Regularize your natural cleansing processes. If you need to take a leak or use the toilet, keep to regular schedules so that your body is acclimatized to the rhythm. Your detoxification diet will actually help you along in regularizing your bowel movements and excretory processes. Rid yourself of your bad habits like smoking or drinking alcohol, slowly but surely. Cut on 2 cigarettes today, 3 tomorrow, and so forth. Shift to non-alcoholic beverages from your usual fare of scotch on the rocks.

The bottom line: if you want to stick to your detoxification diet, get yourself ready for the regimen and stick to the discipline.

Flor Serquina is a successful Webmaster and publisher of The-Good-Diet.com. She provides more information on topics such as detoxification diets, diet for acid reflux and the best diet plans that you can research on her website even while lounging in your living room.

Does Turbulence Training Really Work? Here is the Answer

Turbulence Training is a renowned diet and fitness program which was created by expert trainer, Craig Ballantyne. This program is intended to help you lose fat and build lean muscle tissue at the same time. It does so by focusing on short and highly intensive workouts which include both cardiovascular and strength exercises. It is considered one of the most effective fitness based weight loss programs for men and women which exists today.

But does Turbulence Training really work? The answer isn't objective, but entirely up to you, the individual user. This program is just a collection of guidelines. It is up to you to follow these guidelines or to not follow them. What you do is entirely within your hands. There is no doubt that the information contained within Turbulence Training is sound and can be used to become leaner and fitter, but it requires you to make a solid effort.

Doing the Turbulence Training workouts isn't the easiest thing in the world. In fact, some of these workouts will leave you gasping for air and sweating profusely. However, they are also highly effective. They take a lot out of you but also provide results.

Doing this program isn't for everyone. If you have knee troubles, or back issues, you will need to start the workouts very carefully and slowly build your endurance. Either that or use another weight loss plan completely. What you can expect from using Turbulence Training is to lose fat and become fitter at the same time. If it is your dream to not only lose weight but also tone up and improve your strength and fitness, this program is for you.

To read more about this program, click here: Turbulence Training Reviews - Scam Or Does It Work?

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about fast weight loss, click here: The Top Plans To Lose Weight Fast

Tummy Fat! Is It Important?

Tummy fat. Some of us have it, others don't. Is there anything special about a big belly compared to a large bottom? Well, surprisingly, not all body fat is created equal! According to a study carried out by researchers from MacMaster University, Hamilton, Ontario it seems that gauging your heart attack risk depends on where your fat is, rather that how much fat you have.

These types of findings are not unique to MacMasters. Dr David Heber, Ph.D., from UCLAs Centre for Human Nutrition reports that distribution of body fat is a more important predictor of heart attack risk than the traditional measurement of Body Mass Index (BMI), which is a measurement based on the ratio between your height and weight.

It appears that a more accurate predictor of the impact body fat has on your health, is your overall body shape. You may be more like an apple or a pear, or evenly shaped top and bottom. You may have large thighs, fat hips and a huge bum and have a lower heart attack risk than someone with skinny legs and a big belly.

A more accurate and telling predictor of heart attack risk, is the waist-to-hip ratio.

What is your waist-to-hip ratio?

Divide your waist measurement by your hip measurement. For example, if your hips measurement is 40 inches and your waist is 34 inches your hip-to-waist ratio is 0.85. If you are a man, that's great, if you are a woman, that's OK (but you are right on the limit of healthy).

- A man's ratio should not be over 0.90

- A woman's ratio should not be over 0.85

Dont fight nature

If you were born an apple you will stay an apple and if you were born a pear you will continue to be appear. Accepting your natural body shape is the first step in losing weight. In a study led by Glasgow, Scotland, psychologist Dorothy Hefferman, Ph.D., researchers concluded that women whose actual body shape differs from their desired one may find losing weight frustrating and have more trouble sticking to a weight-loss program as a result.

If this sounds like you, accept your overall shape as nature intended, but pay attention to reducing fat around your middle and tummy areas. Circumference is much more important to your health than how you look in relation to your bust and bottom.

Kim Beardsmore is a weight loss consultant whose business operates across 60 countries. Tons of recipes, articles, resources, free newsletter and more to help you lose weight and keep it off forever. Estimate your healthy body weight or receive a free weight loss consultation at http://www.weight-loss-health.com.au

The 3 Biggest Factors for Weight Loss

Cardio exercise is NOT needed for the best weight loss workout routines. In fact, to get the most fat loss, you don't need cardio at all. Instead, you need to focus on strength training and fat burning exercise.

Whenever a client starts using strength, interval, and bodyweight exercises, I introduce them to the 3 biggest factors in fat loss.

First up, is social support. A study from Stanford University showed that social support is the #1 factor for success in female fitness programs. I'd bet that its also important in male fitness programs - no matter how much guys would be unwilling to admit it.

And this should come as no surprise...just look at the popularity of Internet message boards dedicated to fitness and fat loss.

And while the social support can come from your spouse, family members, friends, or co-workers, the Stanford study showed that individuals have a greater chance of sticking to an exercise program when they have to be accountable to an authority figure - such as a doctor, lifestyle coach, or trainer.

Regardless, don't feel that you need to do this on your own. Get some social support and watch your success rate soar.

(I also encourage everyone to do a lifestyle review with his or her physician, especially if you are over 30 years of age and previously sedentary. Better safe than sorry. And it's also great to get your doctor into your social support group.).

Good communication and professional instruction will significantly increase your chances of success.

The second most important factor is nutrition. That's right, what you eat is more important than how you exercise.

It's always tough for me to admit this, but its true. No matter how great a strength and interval workout can be, it's no match for eating a large pizza or scarfing down a huge piece of chocolate cake. Nutrition will always have the final word on your fat loss success.

So make sure you know how many calories you are eating and have an expert check to make sure that you aren't eating something that you think is healthy, but in reality is actually an obstacle to your success.

And finally, the 3rd most important factor in fitness is exercise. And the more customized your program is for you, the better your results will be. When you combine a great workout program with proper nutrition and accountability, you can make incredible changes...you can even feel like you are reversing the aging process.

And now there are less than 12 weeks until the first long weekend of the summer. Will you be ready?

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.

Best Way To Lose Belly Fat - Eat More, Move More

The population of most of the developed world is getting heavier each year.

And as a result too many people today are overweight or obese.

More likely, overweight people are prone to chronic illnesses such as type 2 diabetes, cardiovascular disease,sleep disorders, reproductive problems and depression.

Aside from the genetic factors, the main reasons why more and more people are getting heavier are due to various reasons like

-watching too much television,
-spending way too much time on the computer,
-relying on less manual work,
-eating far too much junk food and take aways.

If you see yourself in this situation, it's time to improve your life and self-esteem.

And it's time to get going, lose weight for a healthier lifestyle.

When planning to lose body fat, avoid fad diets promising fast weight loss.

Why?

Two reasons...

1) It is not healthy for you
2) Once you return to your normal eating habits, the weight will quickly return

The best way to lose body fat is to

Sacrifice and plan to make small, life long changes to your eating habits;

Reduce the calories, and eat 6 healthy meals during the day. This will reduce any cravings for junk food or sweets;

Drink a minimum of 8 glasses of water a day;

Eat less high fats such as biscuits, chocolate, fried onions, and chips

Cut out both diet and non diet sodas

Add less fat from butter, margarine and oil to foods

Eat plenty of steam food, vegetables and fruits

Reduce alcohol consumption if you drink more than 2 standard drinks per day

With a calorie restricted diet, you might lose weight - but if you don't exercise, you will miss the chance of burning more body fat, and reduce the likelihood of diabetes and cardiovascular diseases. So Move your butt and start exercising.

And one of the best exercises to lose belly fat is the Turbulence Training Routine.

This is a great workout for beginners looking to lose body fat.

With that, aim to lose 5-10% of your weight over 3-6 months.

This is more of a realistic target, and much easier to achieve.

As a guide use your waist measurement as an indicator of the amount of body fat you have lost.

And so, if you are overweight and looking to reduce weight - the best way to lose body fat is think long term, eat more and move more for a better you, today.

Need to know the truth about six pack abs?

Visit http://www.squidoo.com/thetruthabout-sixpackabs1 now to learn how to get rock hard abs and effectively turbo-charge your fat burning metabolism to scorch away stubborn belly fat.

More Tips To Improve Your Weight Loss

If you are like me you are probably totally sick of dieting because every time you stop the weight comes flooding back on and you just cant stop it!

I have put together 10 more weight loss tips to try and sway you away from the dieting run around and to try and put you on a more steady and healthy course of weight loss.

Lets have a look at them:

Move More - Take every opportunity to expend more energy. Don't drive if you can walk, don't walk if you can run. See activity as an opportunity rather than an inconvenience. General moving burns a big 70% of your daily calories so try to Eat Less and Move More.

We keep looking for a fast, magical, fat loss, weight loss, health and fitness miracle but what would happen if we applied the simple concept of eating less and moving more.

Eat less junk food, eat more fruit and veggie foods, Get some regular cardio based exercise, Get stronger to protect your body, improve your quality of life and turn your body into a fat burning machine and stick with it rather than giving up after one week.

Don't Diet - If you're thinking of going on a diet to lose those extra pounds think again. Long-term weight control through dieting is near impossible, for the simple reason that diets promote only short-term solutions.

On a diet you'll certainly look lighter on the scales, but in most cases this is because you've dumped a few pounds of body fluid, and not because you've lost any significant amount of body fat.

Diets Don't Work - One of the main reasons diets don't work is because they send the body into starvation mode - a survival mechanism for times when humans faced periods of famine.

Cutting back on our energy intake causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and we quickly start to crave high energy foods loaded with fats and sugars - the exact foods we are trying to do without!!!

Diets Put On Weight - Alarmingly, research has shown that repeated dieting actually makes it harder to lose weight and easier to put it on!!

This is because when you dump the diet and return to normal eating habits, the drop in metabolic rate caused by the diet means that your old eating habits actually represent excess in calories. Not only do you regain the fat stores just lost, but also you may even gain a bit extra.

Diets Are Unhealthy - A cycle of rapid weight loss followed by weight gain can lead to loss of lean tissue from your muscles and calcium from your bones.

It also strips the body of essential vitamins and minerals. Too little food means not enough energy for physical activity. Dieting causes your body to conserve energy, making results harder to achieve.

Diets Make Food The Enemy - Food provides nourishment and comfort. Diets can make you afraid to eat, depriving you of one of life's pleasures.

Going from one failed diet to the next can leave you feeling depressed and create a cycle in guilt battles against food.

A Lifelong Plan - Regular physical activity and a healthy, balanced diet aren't as glamorous as the quick fixes, but they do get better results.

Start with one extra exercise session and one less fatty takeaway meal per week, and gradually work towards a lifelong plan for achieving your best weight.

Sticking With It - If you change the way you eat or exercise to lose weight, ask yourself this question. Can I see myself sticking to this routine for life!! If the answer is "No" then it's time to change what you're doing.

Be Realistic - A realistic weight loss plan is around one to two pounds per week. Fast weight losses are not fat loss but glycogen and water. If you lose weight quickly then you will probable return back to the weight at which you started as quickly as it was lost.

Healthy Eating - Increase the amount of fruits, vegetables, non-fat dairy products, whole grains and beans that you eat. Eliminate calorie-dense foods such as cookies, sugary desserts, chips, fries, pizza, candies, crackers etc.

Research on people who have successfully lost a lot of weight and kept it off long term, shows that the vast majority succeeded by consuming a low fat diet high in fibre coupled with strength training and cardiovascular activity.

Your goal is to start utilizing these tips into your everyday weight loss regime to start losing weight consistently and for good.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss e-course.

Weight Loss: What's More Important Diet Or Exercise?

There are only two things you can do to lose weight
1) Consume less calories
2) Burn more calories

Thats it! That will always be it, there is nothing that will ever change this hard and fast rule. How you go about getting one or both of these things done is where the trick is, and apparently it must be one helluva trick because almost half of the North American population cant figure it out. This is also why the fitness, functional foods, and supplement industries continue to grow with no end in sight promising all the latest weight loss fixes.

So the question becomes, which one is more important, diet or exercise? This isnt that simple of a question.

Ive heard experts say that if you eat right exercise doesnt matter, and Ive heard other so called experts say if you exercise enough diet doesnt matter.

I think the real answer is in the middle somewhere.

For example: you can lose all kinds of weight by just restricting calories and never working out at all...this isnt exactly what I would consider the healthiest way to lose weight, and research shows that most people cannot sustain this for very long and go back to eating the way they did before.

On the other hand it is difficult to workout enough to be able to completely ignore nutrition/diet when you are trying to lose weight. If for example you dont work and can spend 3-4 hours exercising each day, then you would be able to lose weight and have a pretty care free diet. Again, this may not be the healthiest way either and certainly isnt practical as most people cannot workout for 3-4 hours every day.

So considering these points I would say both diet and exercising are essential to creating and maintaining your best possible shape! Learning how to do both effectively gives you some wiggle room when you slack off on one or the other.

For example: Lets say you have a solid workout routine going, and youve been hitting the gym 3-4 times per week consistently for a period of months. You can probably get away with a couple of days of eating all kinds of naughty stuff. Because of your consistent workouts the negative effects of your eating adventures will be minimized.

Similarly, consistent moderate food intake allows you to miss a few days in the gym here and there without putting on all kinds of weight.

Both diet and exercise play a role in weight loss, the degree to which varies from person to person. People who workout more often will have a greater benefit than people who workout less often or not at all. People who eat moderately with less high calorie days, will see greater weight loss than people who have more high calorie days. In the end it all comes back to consuming less calories than you burn off.

John Barban is a certified Strength and Conditioning Specialist, a varsity strength and conditioning coach as well as a successful entrepreneur. John has trained with world class level powerlifting teams and athletes at the professional level. Most recently he has specialized in training female varsity athletes, specifically women's ice hockey players. John has his masters in nutritional science and human physiology from the University of Guelph, and further graduate work at the University of Florida where he taught principles of strength training and conditioning in the department of health and human performance. John also has extensive experience developing and formulating nutritional sports supplements. John write for http://www.grrlathlete.com and http://www.womensworkout.blogspot.com

Running For Weight Loss

Obesity has emerged to be a matter of great concern in recent times with an increasing section of the population falling victim to it. However, it is not only the adults who are obese, a growing number of children are also overweight. Therefore, it is high time that obesity is curbed and the only effective means of countering obesity is by means of losing weight. It is necessary to mention here that there are several weight loss supplements and pills available in the market which assures quick weight loss. However, most of them are actually quite useless and some in fact are harmful for the body. Therefore it is always advisable to stick to the traditional means of losing weight, i.e. by maintaining a balanced diet and following a regular physical training session.

There are various forms of aerobic exercises which are considered to be immensely beneficial in aiding weight loss in obese individuals. Running is the foremost among them. Running or jogging is one of the most effective means of losing weight and apart from aiding in weight loss, running has several other benefits as well. With the help of running, it is possible for an obese individual to shed those extra calories and fat deposits that have accumulated in his body and running facilitates toning of the muscles of the body providing a healthy physical appearance. In fact a regular course of jogging or running in any part of the day can be very useful in facilitating swift weight loss.

Unlike the various artificial supplements available in the market, running would not produce any adverse effect on the body. It is quite true that in the present world, the scenario is such that it is quite difficult for individuals to make out spare time form their rigorous professional schedules to devote to some physical activity. As a result of this lack of physical exercising, as a person grows older, there occurs considerable weakening of the bones and muscles of the body. Running prevents the weakening of the bones and muscles of the body and rather facilitates their functioning and strengthens them considerably. Moreover, unlike rigorous exercising in the gym, running seems to be a better and more comfortable option for attaining weight loss.

Obesity is responsible for increasing an individual's risk in contracting lethal diseases like cancer and heart ailments. Running greatly curbs such tendencies. Much on the contrary running greatly increases the functioning of the body's immunity system and regulates blood pressure. It therefore also lowers the risk of these fatal diseases.

Many weight loss diets fail from lack of discipline.

Weight Loss Diets with Negative Calorie Foods

Negative calorie foods are said to use more calories to digest than the calorie content of the foods themselves, resulting in a negative calorie balance. It is therefore natural to consider a diet containing these foods for weight loss.

A diet is a combination of a balanced selection of foods designed for medical or nutritional reasons. A good diet should include all major food groups. The weight loss diets (with or without negative calorie foods) are made to reduce body fat and weight. Some of the popular weight loss diets are: Atkin's diet, cabbage soup diet, grapefruit diet, Hollywood diet, negative calorie foods diet, Pritikin diet, the South beach diet and the zone diet.

Most of the weight loss diets promote to eat a particular food group and restrict other food groups. Such diets may show temporary results. If you follow these restricted diets for a long time, you may develop some health problems at later stage as these diets do not contain all the necessary nutrients needed for your body.

The secret to losing weight is to eat and drink the right kind of foods until you are satisfied. Skipping of meals is not the answer for weight loss, it can rather deteriorate your health. A healthy weight loss diet plan should include vegetables, fruits, grains, lentils and beans in your diet. Following is a sample daily diet plan that is good for keeping healthy weight and good health, irrespective of whether you follow a diet plan with negative calorie foods or not.

- Skim milk and skim yogurt.
- Salads or boiled vegetables or vegetable soup as starter.
- Whole-wheat bread/tortila, whole grain cereal and rice.
- Whole grains like kidney beans, chick peas and lentils.
- Lightly cooked green vegetables.
- Any dessert with minimum sugar.
- Lean variety of meat (it is better to avoid).
- The dinner should be light. If you had bread for lunch then have rice for dinner.

Include as much negative calorie foods as possible in the above diet plan. If you are meat eater, choose from a lean variety and restrict to one serving in a day.

A diet with negative calorie foods as main ingredients can include foods that are loaded with carbohydrates, proteins, vitamins, minerals and dietary fibers necessary for keeping you fit. The diet with negative calorie foods can be tailored for fast or gradual weight loss. The fast weight loss diet that can lower the weight up to two pounds per day, is not recommended for long term. The gradual weight loss diet can reduce one pound in a week and can be followed until desired weight is achieved. The diet can be made according to ones needs. The negative calorie foods will not give you much benefit if you are eating foods loaded with fats and sugars. If you eat a serving of potato fries, don't think that you can reduce the calories gained from fries by simply eating some negative calorie celery.

[You have permission to publish this article in your web sites, ezines or electronic publication, as long as it is used in its entirety including this resource box), all HTML hyperlinks, references (clickable) and copyright information.]

------------------------------------

For more information on negative calorie foods, negative calorie recipes and diets, visit the web site: Negative Calorie Foods, Recipes, Diet.

------------------------------------

Common Myths From Your Fellow Dieters

Myth: You'll be 'Just Fine' With a High Protein/Low Carb Diet.

Fact: Such diets are what we call trap-diets, since by the time you're done, you'll jump on the binging wagon faster than the speed of light. A high protein diet encourages the heavy consumption of meat, dairy products and eggs. While you're asked to stay clear from carbs such as bread, pasta, potatoes and fruits.

What's the problem with the diet? It takes away most of the popular foods; you'd find yourself stuck at a restaurant staring at the menu in a work meeting unable to pick anything off the menu. This leads to a case of severe boredom and frustration after some time, and eventually you will quit the diet all together.

Your body's cholesterol is most likely to skyrocket during such a diet, and some people even lose some of their lean muscle mass. Your kidneys become like a bee hive, trying to get rid of the excess fat and consequently causing dehydration. On the long run, such stress causes serious problems such as: nausea, dizziness, headaches, dehydration, and lethargy. You should stay away from a high protein diet and go for a more balanced diet that will not harm your body in the process.

Myth: Fad Diets for Permanent Weight Loss.

Fact: Yes, everyone seems to say that they've lost the weight in 2 months, but what happens after a year? You're most probably going to discover that they've re-gained the weight and even packed on a couple of extra pounds. The main pillar of any diet is to provide your body with all the nutrients it needs, therefore; diets that cut out foods disturb your body's natural functions. Fad diets do not live up to their "permanent weight loss" promises because most people end up binging after a couple of months dieting.

The key to permanent weight loss is exercise and a balanced diet; any other fad is just an empty promise.

Myth: Low-fat/Fat-free is a Godsend.

Fact: The only food that is low in both calories and fat is fruits. Other man-made products that claim to be low-fat or fat-free usually have extra sugar, starch, or flour to make them yummier. You don't see it in the bold lines, but check the label on the product for every minuet detail before taking it to the counter.

Myth: Dairy Products Are Your Ticket to Heart Attacks and Fat.

Fact: If we were to follow this theory, we should have wiped France off the map a long time ago, since large amounts of cheese and wine are consumed there at a daily basis.

Dairy products are not the enemy; they are an important source of calcium that keeps your bones strong and healthy. As a child, you rely on calcium for your growth and in old age you need to avoid diseases. Dairy products also contain vitamin D, which helps to regulate levels of calcium and phosphorus in your blood.

If you're still worried about weight gain, why not pick those low-fat/fat-free brands from your local supermarket, or even better eat them in moderation.

It is advisable to take care when consuming butter and margarine since they contain high levels of fat and might cripple your weight loss efforts. If you can't wean yourself away from butter, make sure you eat less amounts. Margarine is an over-processed fat that could cause all sorts of troubles if high in trans fat. If you had to pick between the two, grab the butter yet cut on its consumption.

Myth: Going Vegetarian is the Ultimate Weight Loss Solution.

Fact: Ask any vegetarian around you, have you lost weight when you first became a vegetarian? In 90% of the cases, the answer is: no. Plants, by nature, have a lower concentration of nutrients than meat, so you will have to eat more food to make up for the difference. Not to mention that many of the vegetarian diets might deplete your B12, D, calcium, and zinc if not supported by proper supplementation.

For vegans, lacto, or ovo-vegetarians foods such as eggs and dairy products are off bounds, but there are the main sources of such vitamins. In this case, you'll have to rely on uncommon vegetables to provide you with those vitamins.

FREE weight loss articles, exercise tips and weight loss tools to help you lose weight.

Fightfat.info offers you the latest information on weight loss, articles, and reviews about the numerous weight loss products that are on the market.

Build Fitness With Mild Interval Training

I mentioned this as a comment to a previous post, but I thought it deserved its own post as well. If you havent exercised in a long time and have gotten out of shape, mild interval training is a good way to rebuild endurance and cardiovascular fitness without killing yourself.

Lets say your exercise of choice is running. Maybe you can only manage to run a few minutes before your heart feels like its about to explode out of your chest and youre forced to stop for fear of passing out. Its going to take you a while to build up to 30 minutes if you simply run your maximum each day and then stop.

So instead of that, try running 1 minute then walking 1 minute, repeating this cycle for as long as you can. Youll find that you can go much further without overtaxing your heart and muscles. Maybe you can even go 10-20 minutes your first time. If run 1 walk 1 is too hard, try run 1 walk 2 or run 2 walk 3. Experiment to see what intervals work best for you. If your heart is still racing after the walking interval, increase the walking interval and/or reduce the running interval.

I recommend you aim for an initial interval that allows you to do the most amount of running in a 25 minute period. If you can only manage run 1 walk 4, thats fine. Take a week to experiment with different intervals if you need to, but find one that allows you to go 25 minutes total (even if its run 1 walk 24). You should be physically challenged but not to the point of feeling nauseous or faint.

Once youre able to go 25 minutes, gradually increase the running time and reduce the walking time. Aim to reach run 1 walk 1 for 25 minutes for an initial goal. Be patient as it may take you a few weeks to get there if youre starting with a longer walking interval.

Next, gradually increase the running period while keeping the walking period at 1 minute. Go from run 1 walk 1 to run 1:30 walk 1. Then try run 2 walk 1. Keep extending your running intervals until you can manage run 8 walk 1 for 25 minutes.

Now keep those intervals the same, and gradually build your time from 25 minutes to 45 minutes. Dont worry about distance, and dont be concerned if you run a little slower. Just put in the time. Aim to increase the total time by about 10% per week, which roughly averages out to adding about 30 seconds per day.

Once you can do run 8 walk 1 for 45 minutes, you can switch to running continuously. Youll likely find youre able to do 25 minutes continuously without any trouble. After that you can continue to increase the distance, build your speed, do harder forms of interval training, or just maintain your current routine.

The advantage of this type of interval training is that youre still spending most of the time in your aerobic range, so your circulatory system will get the benefit of that conditioning. If youre out of shape, the running intervals will spike your heart rate quickly, and your heart rate will take a while to come back down, so even while walking youll still be mostly in the aerobic range. But youll avoid burning out from having your heart rate get too high. Walking wont tire your muscles as much as running, so your legs wont give out as quickly, and you wont be quite as sore after your runs.

You can adapt this idea to other aerobic exercises as well. For swimming you can switch to a slower stroke or a glide. For bike riding you can coast instead of pedal hard.

This technique is also useful for distance running. Some people run marathons in a pattern of run 7 walk 1 (or similar intervals), and they often find their finishing times are better vs. when they run continuously. The brief walking periods slow you down in the early miles, but they make up for it in later miles by keeping your running muscles fresh. So you end up maintaining an even pace even through those last 6 miles where many people hit the wall. I once used a run 7 walk 1 pattern for a 13-mile training run, and I finished in 2 hours, which was a good time for me. I felt I was running strong all the way without dragging at the end.

Even if youre terribly out of shape, you can use mild interval training to rebuild your fitness to a healthy level without causing yourself tremendous pain and discomfort. And it probably wont take that long. A typical marathon training program can take you from running 3 miles to running 26.2 miles in six months, and that requires much more time and effort than going from 0 to 3 miles.

Steve Pavlina
Personal Development for Smart People
http://www.stevepavlina.com
http://www.stevepavlina.com/blog (blog)
http://www.stevepavlina.com/articles (articles)

Steve is intensely growth-oriented. He trained in martial arts, ran the L.A. Marathon, and graduated from college in three semesters with two degrees. He can juggle, count cards at blackjack, and make damn good guacamole. Steve is also a polyphasic sleeper, sleeping just 2-3 hours per day and only 20 minutes at a time. So chances are good that he's awake right now.

Lose Weight Quick With This Exceptional Weight Loss Advice - Just 3 Simple Steps!

Lose weight quick, what everyone with weight problems wants to achieve. The quickest way to do this in a healthy and maintainable fashion is to speed up your metabolism to the point that your body simply cannot hold onto your fat reserves. This is exactly what I'm going to show you. It's so quick you'll have lost a couple of pounds by the end of this article.

What is your metabolism?

Your metabolic rate is the rate at which your body uses up the energy it creates. Ideally, you want a high metabolism so that your using the energy faster than your body is creating it. This prevents fat storage and causes you to lose weight quick.

Speeding up your metabolism so you lose weight quick can be done in the following ways. Listed in order of precedence:

Build muscle through a weight training or resistance program
Eat small meals regular
Eat foods that take longer to digest

Building muscle

This is the most important aspect of speeding up your metabolism. The goal is to create a high muscle to fat ratio. This means your body is comprised of significantly more muscle than fat.

Weight and resistance training are the best methods of building muscle. I recommend you do a 20 minute intensive session every other day.

Eat small meals regular

Overloading your stomach is one of the best ways to put on weight quick. In contrast, eating small amounts regular is a great way to speed up your metabolism and lose weight quick. Therefore, you should try to eat 5-6 small meals per day. The more often you eat smaller meals the better.

You might think, well, isn't a calorie a calorie no matter what time I eat it. This is traditional thinking and is simplified to the point that it's plain wrong. You see, calories are used up in the digestion process so the longer you keep your digestion running the more energy you use and weight you lose. This is called the thermic effect of food and leads nicely into point 3.

Eat foods that take longer to digest

Foods that take longer to digest and use up more energy in the digestion process have a high thermic effect of food. Eating more foods with a high thermic effect and less food with a low thermic effect will speed up your metabolism and help with weight loss.

Protein burns 25% of the calories consumed in the digestion process and fibre burns a little less. Carbs burn 15% of calories in the digestion process and fat burns hardly any. Therefore, you should consume more fibre and protein, a moderate amount of carbs and virtually no fat, to get maximum effect.

3 relatively simple alterations to your lifestyle and you'll begin to lose weight quick with very little effort. So In black and white you should:

Weight train for 20 minutes every other day
Eat 5-6 small meals every day
Eat more protein and fibre

Follow this advice and you'll lose weight quick and keep the weight off for life.

http://www.weight-loss-programs-and-diets.com/weight-loss-advice.html

Slim Down Quickly

If you need to slim down quickly, because of an upcoming event such as a wedding, a holiday, or you need to meet the qualifications for a particular event or program, then following the calorie shifting diet plan will help you reach your goal, at the pace of about 9 pounds every 11 days.

The calorie shifting diet is by far one of the easiest crash diets you can follow. Unlike other crash diets which require you to reduce calories, carbohydrates, or to eat only one type of food while eliminating all others, this diet plan allows you to eat as much food as you desire at each meal until you are satisfied (but not too full).

Not only that, but while on this diet, you get to eat food from all four food groups. Even better than that, this diet requires you to eat four full meals each and every day, as long as those meals are spaced out by at least 2.5 to 3 hours.

Perhaps the most riveting feature of the calorie shifting diet is that you are required to take a mandatory 3-day break from your diet every 14 days, to give your body a chance to rest from the rapid weight loss you will have been experience. Now, if you need to slim down quickly and don't have the patience to wait 3 days before resuming this crash diet, rest assured that your net weight loss will be at least 20 pounds in one month, on average.

How does calorie shifting work? How is it possible to lose 20 pounds a month while eating plentiful foods from all of the major food groups, four times a day, every day? Simply put, calorie shifting is based on the premise that you can manipulate your body's metabolism at will and induce the burning of fat by shifting the types of calories that you consume, from meal to meal. Essentially, you are simulating a sustained nutritional deficit in your body that normally triggers your metabolism's "survival" response which causes it to tap into your body's fat reserves for energy. This is achieved by withholding and reintroducing certain nutrients into and from your diet on a rotational basis.

Do you need to slim down quickly? The Calorie Shifting Diet will get you to your goal! Lose 9 pounds in the next 11 days. Learn how at: http://www.CalorieShiftingDiet.info

4 Sure-Fire Tips For Effective Weight Loss

Are you just plain fed up because you haven't lost weight for a long time now on that latest fad diet, well please stop! Don't even think about trying another diet, because it will only produce the same results as you have already seen before.

Have a look at the four sure fire tips found below that are based on "Scientific Principles" that have always been around, but are not followed by the majority of weight loss programs you see these days.

So lets have a look:

1. Increasing Your Metabolism

In order to produce Sustained, Permanent and Long-Term Weight Loss, it's imperative that you boost your metabolism. And the most effective way to raise your metabolism is to have a greater proportion of functional muscle on your body.

The only way to build this lean muscle so you can raise your metabolism is through "Strength Training". There's no other method that works wonders on the Metabolism like Strength Training.

By performing Strength Training, you'll effectively increase the amount of functional lean muscle on your body so that your metabolism will elevate.

After a Strength Training session your body will undergo a significant increase or "Spike" in Metabolism, which will allow you to burn much more fat then you were able to before.

2. It's All About Lean Muscle

"The amount of fat the body can burn is directly related to the more lean muscle your body can hold."

If your muscle system can sustain more energy and use this energy significantly when performing strength training, then it will be able to burn off the calories you eat and the excess fat on your body.

In other words, if your muscles become stronger and can hold more energy then you should be able to release this energy more efficiently to increase your metabolism, and to burn off excess calories that you have eaten.

Once we can build more lean muscle through our own strength, then our bodies will become more efficient at burning fat.

It's also the amount of lean muscle on your body that makes you look good Once you burn off the excess fat from your body, the lean muscle underneath your skin will be exposed making you look healthy, energetic, and well toned.

3. Decrease Your Daily Calories

For years now, we have been told to use dieting to rid the excess fat from our bodies.

The trouble with this concept is that the low calorie restricted diet would throw the body into starvation mode, with the body holding onto the fat and using precious muscle tissue for energy.

This would then lower the metabolism causing greater muscle loss and when the diet is broken the unwanted fat would not only return but actually increase because to the lowered metabolism.

The way around this is to cut your daily calorie intake by a small amount of calories only. This will stop any starvation mechanisms from clicking in. You can do this by making up a seven day eating plan and writing down every thing you eat for the week, and then work out the calories you have eaten with a calorie counter. Divide this figure by seven and you have your daily calorie value.

Decrease daily calorie value by a couple of hundred calories per day and no more. This will generate slow weight loss and the majority will be fat loss only. The daily calories should be consumed during the day with small frequent meals.

4. Fast Walking Burns Fat

All you need to do now is incorporate "Fast Walking" into your weight loss program to hasten the burning of excess fat.

Not only is fast walking better much easier on the hips, but it also produces a greater percentage of fat loss as opposed to jogging or running.

Here are some of the benefits of Fast Walking.

Easy to Perform
Most Conventional
All Natural Body Movement
Doesn't Cause Injuries
Can Be Done Anywhere
The Best Minimal Effort Exercise for Fat Loss

"I can't stress enough how Fast Walking is necessary in every weight loss program."

Your next step? To take what you have just learned and apply them to your weight daily weight loss regime.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss e-course.

Who Succeeds at Long-Term Weight Loss?

Is true long-term weight loss really possible?

We've all heard the statistics that say most people who lose weight will gain most of it back again in a very short amount of time. Those statistics can be discouraging, because losing a significant amount of weight, from 5% to even 25% of your total body mass, is hard work and it takes a huge commitment.

If you get help from a weight loss clinic or doctor specializing in obesity, the process can be expensive, too. How can you know if you'll be one of the "biggest losers" who manages win the long-term weight loss battle?

The National Weight Control Registry (NWCR) has the resources to actually study this issue, and their findings are important clues to the odds of losing weight and keeping it off.

They have the voluntary participation of over 4,000 members who have lost at least 30 pounds, and who have kept it off for at least one year. The greatest value of this program is that they study the successes, as much as they study the failures, so they are learning what works as well as what doesn't.

The successful folks, the ones who lose their excess pounds and manage to stay thin over a long period of time, have a number of things in common:

1. They eat breakfast, usually consisting of cereal and fruit.

2. They continue to eat a low-calorie, low-fat diet.

3. They're active, and stick with their exercise program even after they've thinned down. Most participate in some form of physical activity for at least an hour a day, with walking being the most common form of exercise.

4. They get on the scales at least once a week.

5. They maintain their weight for at least two years after the weight loss - in other words, the longer you keep it off, the lower your chances of getting fat again.

What are the risk factors?

People who start to regain their weight seem to have some common traits, as well. Of particular importance is maintaining control of your eating habits. People who regain at least part of their weight tend to have periodic losses of control, and may experience occasional bing eating.

The folks who keep on the same eating schedule and diet every day of the week, and even on holidays, tended to keep their weight stable. Those who fluctuate with their diet are more likely to get lax about the amount of calories they consume, and the numbers on the scale start creeping back up.

Depression has a significant effect on the study's participants, as well. Frequent bouts of depression or dark mood swings makes regaining the weight more likely. Since depression is now seen as a medical condition, and many treatment options are available, it makes sense to talk to your doctor about this issue if you need to.

Keys to successful long-term maintenance of a healthy weight:

Stay active, remember your commitment to a low-calorie, low-fat diet every single day, and seek help for depression if mood swings affect your eating choices.

And remember - the longer you keep the weight off, the easier it is to stay thin, so commit to staying vigilant with your diet for at least two years. Success with long-term weight loss is possible - and you could be one of the "biggest winners".

If you buy frozen diet meals to control your portions and calories, you know they're convenient, and they do help you lose weight. Now you can freeze your own diet meals and eat good healthy food every day, for less! Visit EasyDoesItDiet.com

Women and Weight Loss

Women, to put it bluntly, are biologically different from men. Those differences imply some guidelines for diet, exercise and health matters in general.

Women, for example, naturally have a higher percentage of body fat than men, 27% on average compared to 15% for a fit individual. That single number alone is helpful information if one of your weight loss or exercise goals is fat reduction. Any woman trying to reduce her percentage should take into account this natural difference, since it can help avoid guilt and provide a realistic goal.

Women experience hormonal changes that differ considerably from that of men as they age. Even young women can have irregularities in menstrual cycle and other physiological changes as a result. This can be seen more clearly by looking at some extreme cases, for example.

Women in concentration camps in WWII frequently discontinued having regular menstrual cycles, as a result of the effects of starvation. Highly trained female athletes also often experience similar changes, as a result of ultra-low body fat and other causes.

The ill effects of PMS (Premenstrual Syndrome) can be reduced by stabilizing blood sugar levels, regulating fat intake and other dietary changes. For example, mood swings can be smoothed out to a degree by higher amounts of soluble fiber, which helps produce a slower rise in blood sugar. Apples, oats and beans are good sources.

Combining fat with protein and carbohydrate intake in a balanced way will help slow the rise in blood sugar from the carbohydrate consumption. Ice cream may be a comfort food but the effect is short-lived and doesn't provide the balance needed. Instead, increase consumption of fresh fruit and vegetables. Bananas are a good choice, along with walnuts.

Women are more prone to arthritis, fibromyalgia and other conditions. Certain previously unsuspected food allergies can worsen the symptoms. Testing is essential, but at the same time a healthy diet will help. Rice beverages can be substituted for those sensitive to cows milk, there are wheat-free breads on the market that are still whole grain and peanuts may need to be avoided for some.

For example some women who suffer from rheumatic symptoms will find they are allergic to wheat. A gluten-free diet will help lessen that problem. This includes finding substitutes for ordinary cereal, standard bread, pasta and other foods made from wheat flour.

During the years of menopause, as cycles become less regular and large hormonal changes are occurring, diet can help lessen the severity of any discomfort. Lowering sodium intake is helpful. Substitutes include herbs, garlic or lemon juice for flavoring. Each individual is different, though, and you should consult a physician for proper amounts.

Menopausal women are likely to benefit from reducing saturated fats, beyond that of younger women or males. Since estrogen levels are declining, HDL cholesterol (the beneficial type) will tend to fall and LDL cholesterol (the potentially harmful type) will rise.

One result is that, though men in general have a higher risk of heart attack as they age, during this time a woman's risk is equal to those of men of similar age. Reducing saturated and trans fat can help reduce those risks.

Moderate wine consumption is beneficial. It provides anti-oxidants and other helpful compounds and is generally lower in calories than many alternatives. Lowering caffeine can help reduce loss of calcium, which is more needed as women age.

What constitutes a proper diet varies somewhat by gender and age, so investigate what is right for your particular circumstances. Knowledge is the key to health.

Aditi Joshi is a Independent Suzanne Somers Sales Consultant and Sells a wide variety of SUZANNE Products, like the FaceMaster, Spray On Makeup and the ThighMaster.

How to Stretch Muscles Safely

An important aspect of your exercise routine, stretching muscles safely can increase flexibility, reduce risk of injury, and provide pain relief associated with exercise. As most aerobic and strength training programs naturally cause muscles to contract and flex, it's important to balance the workout with lengthening, or stretching, muscles afterward.

Regular stretching after a workout provides various benefits including increased flexibility and better range of motion of your joints. Stretching also increases circulation, sending blood flow to your muscles. Improved posture is also a benefit of stretching, as is stress relief. Finally, stretching maintains the full range of motion through the joints. Coordination and balance help keep you mobile and less prone to injury from falls, especially as you age.

To get started on a moderately difficult routine, you'll Need: floor mat or rug, comfortable clothes, tennis shoes.

To begin, incline your head forward, roll it from left to right, then right from left. Be careful how far you turn your head. Breathe deeply as you do so. Next, put your arm on your chest and grab the forearm with the opposite arm. Pull the arm until you feel your shoulder being stretched. Push the arm you are stretching the opposite way in order to contract the muscle if you feel your chest is stretching instead of your shoulder.

Extend your arms in front of you. Join both hands together and cross fingers. Push your arms further and try to push your scapulae in opposite directions. Next, lift one arm over your head, bending at the elbow. Hold the elbow with the opposite hand and gently pull your arm. This exercise should create a great stretch along your side. Repeat on the opposite side.

Now, standing upright and tall, pull one leg behind you and hold. Breathe deeply. Then repeat with the other leg. If you are concerned about losing your balance, stand a foot or so from a wall and hold yourself steady with your opposite hand.

For an effective calf stretch, stand a foot or so in front of a wall. Place your arm up against the wall while bringing one leg in towards the wall, while keeping your legs straight. Your body should for a 45-degree angle. Repeat with the other leg.

Next, sitting on the floor, stretch both legs out in front of you. Gently bending at the waist, stretch only as far as your arms will reach. Do not try to necessarily touch your toes. Keep knees flexible. The focus of this exercise is to stretch the muscles in the lower back, thighs and calves. Remember to breathe deeply.

Opening legs into the shape of a "V," bend slowly toward the right leg. Do not bounce. Then bend toward the left leg.

To stretch the lower back, lay flat on your mat. Fold one leg onto your chest and hold. Remember to breathe. Repeat with the other leg. Then, bring both legs into your chest at the same time and hold.

Now some tips & warnings, don't bounce. Hold each stretch for at least 30 seconds. If you feel pain during the stretch, back off to the point where you don't feel pain and then hold the stretch. Don't hold your breath while stretching. Try to relax.

Stretch both sides of your body so the range of motion is equal on each side. Begin all exercise with light stretching after a warm-up, followed by a thorough stretching after a workout. As you become more flexible, you will be able to breathe more deeply during stretching, allowing your body to relax and achieve a deeper stretch.

Now available for home use to soothe the aches and pains associated with arthritis, psoriasis, tired joints and sore muscles from an active lifestyle. Thousands have benefited from the pain relieving power of these safe, natural, non-prescription treatments.

The Story Behind Phentramin

With there being thousands of weight loss pills available for us to choose from, it's hard to tell what really works and what doesn't. You could sit down and make a list of the popular ones, then try them one by one. The only thing with that, is it would more than likely end up costing you thousands of dollars and because of the different ingredients in each of the supplements, it is not recommended.

The best option would be to do some research on some of the more popular weight loss pills on the market.

Reading customer reviews is a good way to tell if a diet pill works or doesn't work. The customers that post reviews on different websites are usually in the same boat or situation, weight wise, as most other people are. Through searching for information on the effectiveness of different weight loss pills, a lot of people may have come across Phentermine. It is a prescription diet pill that is only available through the approval of a doctor. A lot of people agree that you shouldn't have to see a doctor every time you want to shed a few pounds. And not only is it inconvenient, but it can become costly as well.

With Phentermine being a prescription drug, it has the tendency to promote somewhat harsh side effects. Some of the more notable side effects are stress on the central nervous system, allergic reactions, tremors, insomnia, dry mouth, and stress or anxiety. Due to all of the complications involved with Phentermine, there had to be a solution. The solution was introduced by a company called Lazarus Labs, LLC, in the form of Phentramin.

Phentramin is a revolutionary weight loss pill that was developed to provide a safe, effective, and easy to obtain solution for anyone struggling with weight loss. Phentramin is an herbal supplement that aids in weight loss by the use of certain herbal ingredients such as, Hoodia, Chromium, Magnolia Bark, Glucomannan, Green Tea, Theobromine, Guarana extract, Cha de Bugre, Maca Extract, L-Theanine, Banaba extract and Gugglesterone. With the use of these herbal ingredients, Phentramin has been proven to provide safe and consistent weight loss.

Discover more in-depth information on Phentramin, including its scientific make up, common side effects, and Phentramin user reviews at http://www.buy-phentramin-d.com.

A Clean Diet For Permanent Weight Loss

Getting Started on The Clean Diet

If you want to lose some weight then following a healthy eating plan is a good start, but allowing someone else to dictate exactly what, when and how much you can eat is crazy making. Guidance is good but ultimately you must learn to make better choices in your eating which leads to your gaining the ability to maintain your new shape after the weight has been lost. The Clean Diet is the answer.

What is the Clean Diet?

The Clean Diet means different things to different people. My version is less strict than some because frankly I'm not a competitive body builder and I don't have a modeling contract. Unless you must maintain a specific body weight (as actors sometimes do for instance), you probably are of the same mind as I; that being, I want to lead a basically normal life. Eating out sometimes, enjoying parties sometimes, and generally not feeling like I have to "watch what I eat" or suffer the consequences. The way I eat is sometimes called the non-dieting approach because I don't diet, but I do pay attention. That's what the Clean Diet means: paying attention to what you're eating.

What Can I Eat on The Clean Diet?

Vegetables: Enjoy unlimited raw, steam, baked. Go for it. I don't know anyone who got fat because they ate too many vegetables and that includes carrots, beans, corn and potatoes. Unless you are allergic, there is no reason to shun fresh vegetables. Yes they contain carbohydrates. Get over it. Wean yourself from sauces, and learn to like them without added butter or salt. Vegetables like carrots and beets for instance are very high in natural sugars (that's the point -- nature intended to give you sweet things whereby you'd WANT to eat them and would consequently get adequate Vitamin C among other things).

Fruit: Try to eat at least one or two pieces a day. More is fine. There is no reason to restrict yourself to one-quarter of a cantaloupe or 1 small apple. Who comes up with these rules anyway? An apple contains less than 100 calories. That's not exactly going to break the diet bank, is it? Eat all the fresh fruit you like, especially late at night if you're working on learning to give up your chips or cookies habit. Apples are great for snacking, as are grapes, bananas, kiwi or anything else you like. Try to eat mostly fresh fruit, and saved canned fruits for once in awhile.

Dried fruits such as raisins are a super concentrated food source and should be treated with respect. A few thrown on your morning cereal or in your trail mix is fine, but remember super concentrated food is also high calorie food. You don't need a lot to get the nutrients. Learn the difference between densely packed nutrients and loosely packed nutrients. Fresh fruit is loosely packed, high in water content, and dried fruit is dense with little or no water. Corn-on-the-cob is loose, corn syrup is dense (and processed too).

An ounce of raisins contains 85 calories and 201 mg of Potassium, while an ounce of fresh grapes is a mere 20 calories. You'd need four times the fresh grapes to equal the dried.

Clean foods are as close to their natural state as possible without being fanatical about it. There is a world of difference between a baked potato and a bowlful of potato chips. One is a good source of nutrients and one is a highly refined, richly saturated fat, greasy, salty, modified source of nothing but smears on your napkin. One is satisfying and one leaves you wanting more. Betcha can't eat just one was more than a catch phrase for Lay's Potato Chips. It's a truism.

Grains & Beans: Whole grains like whole wheat, rice, millet, barley, and others. Drop the habit to eat chips and crackers out of a box. Once in awhile is okay, but if you eat them regularly, then you need to make a modification. Cakes, crackers and the like are simply not good for everyday fare, if you want to reach a healthy bodyweight. Once in awhile, or special occasions is fine, just not every day. Not even every other day. Once a week is plenty, and if you can't commit to weaning yourself off those foods, then you need to adjust to living with a higher body weight. It's not a character flaw, but it is a fact you must face. What you eat, dictates how healthy you will be, both mind and body.

Whole grain means whole grain. Bread that lists whole wheat is not 100% whole grain. Watch out. Seeing Whole Wheat on the package means nothing. You want to see either 100% Whole Wheat or 100% Whole Grain. Brown bread is not always whole grain, but it may be brown because some molasses was added to color it brown. Whole grain breads are heavier, more dense, chewier. I think they are better. You might not share that belief, especially if you're used to the light and fluffy white bread. When I was a teenager I could easily eat 10 slices of white bread french toast and still not feel satisfied. How ridiculous is that? I could, on the other hand, eat about three pieces of whole grain bread french toast and that was enough.

Isn't Brown Bread Better for You?

Many people think if it is brown it is healthier, but it is not true. If it is whole grain it is better than refined, but that isn't licence to eat lots of bread. A sandwich now and then is just fine, thank you. The best breads are heavy. Think of being a peasant sitting around a fire cooking a thick soup. What kind of bread would be best to sop it up? Some lame white bread that would disintegrate if liquid touched it, or a thick, hearty brown bread that could serve as a staple if need be? I'll take the second.

My favorite thing to eat is brown rice with stuff. "Stuff" means any vegetable concoction, or sauce, or just something to sort of mix in there. Use a little oil, preferably olive or sesame for flavor. My favorite quick vegetable is steamed sliced carrots and onions. Both onions and carrots are naturally sweet and ultra delicious all by themselves. Once you learn to simply eat foods the way nature presents them, you'll find your appetite stays more in line with better health.

I didn't intend to create a food rule book. My intention is to point out that you need not live on a skimpy portion of grains like 1/2 cup of oatmeal with 1/4 cup skimmed milk and a half a slice of dry toast for breakfast. Eat hearty. I'm an example of how hearty eating will enhance your health, and bring your weight into line, not the opposite. I'll have one or two cups of oatmeal with raisins and a sprinkle of brown sugar (it won't kill you) or if you've grown used to it, no sweetener at all. Use milk if you like, or soy milk.

Lean Meats, Chicken, Fish: Support your local butcher and farmer. When you buy your meat from a local butcher you can be assured you are getting the best available. Okay, it costs more than the grocery store brand. If you want the best, buy the best. Avoid farm bred fish at all costs. Simply ask your meat counter to stock fresh fish.

Desserts, Treats & Snacks: It's okay to eat these things, but practice moderation. If you can't do that, and think you'll eat the whole bag, then don't get them when you're alone. Share some with someone else. Buy the smaller size package. Do whatever it takes, but don't tell yourself you can never eat any certain food again, because that just makes it all the more difficult to handle it when the time comes.

The Clean Diet is More a Way of Life than a Strict Set of Eating Rules

Most people will allow themselves one or more "cheat days" every week. The best plan is simply to choose eating clean as your primary eating style, and when you don't you don't but every meal stands alone. If you over ate at breakfast, you just eat your usual lunch. You don't try to "make up for it" by skimping on lunch. That's an equation that will never work. Just eat normally, and when you occasionally overeat, so be it. That way, rather than always thinking in terms of, "I'll start my diet again next Monday," you just get right back on your plan. While no foods are forbidden on a clean eating plan, common sense rules the day.

See if eating a Clean Diet might work for you. Start by adding more fresh fruit, and a few vegetables. Buy frozen vegetables and add them to your other foods, such as when you eat a frozen meal for instance. If you want chips with your sandwich, take a handful (and a half, if you want) and put it on your plate, rather than bringing the whole bag of chips to the table. Decide in advance how many cookies you'll have. Will four be enough, how about five? It's still better than half a bag. Take it one day at a time, one meal at a time, and you'll find things happening in no time.

By Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com

Calorie Cycling - And Why It Works

Thanks to the weight loss industry, many people think that weight loss is a complex, overwhelming process.

It's not their fault - companies have spent millions of dollars trying to confuse dieters, so that they helplessly spend their money, hand-over-fist, in order to find the latest and greatest "cure".

But people who are able to get "out of the box" and learn about simple and proven weight loss methods tend to have the huge advantage. This is because once they realize that food and the patterns in which they eat is more powerful than any kind of weight loss pill or surgery... they have complete mastery over their body.

Once these people have a grasp of how to eat, they never again have to worry about gaining weight back or becoming fat ever again.

Because it's very, very easy!

All people have to do in order to lose weight is to shift their calories. That's it!

With typical low-calorie or low-carbohydrate diets, people eventually end up plateauing. Their bodies adjust to the diet, and weight loss halts.

The weight loss industry doesn't want to acknowledge this, though, because low calorie, low fat, and low carbohydrate products account for millions of dollars in revenue. People constantly switch up the amount of calories that they eat on a daily basis. They have low days and high days... and because their bodies never know what to expect, they can never adjust accordingly. Because of this, people continue to lose pounds upon pounds of weight.

Although bodybuilders and other body-conscious people have known about calorie cycling for decades, this is not popular to mainstream America because of the lack of money that people can make from it. With calorie cycling, there's no need for people to buy certain kinds of foods or restrict themselves in any kind of way... so there's not a lot of money in it for companies.

Rachel has lost 100 pounds herself, and is passionate about helping other people do it too. She has been featured in Woman's World, among others.

You can check out more about calorie cycling on her website at http://www.yayFOOD.com.

Diet Mp3