Ideal Weight

Nope! Surprisingly, there are healthy fatty foods that you can eat...

And I know all about the confusing information out there -- it just drives me nuts. Tons of people say no this, no that and the real truth of the matter is you don't know what their actual agenda is...

So today, I am going to ask you to open up your mind because some of what I say is going to be contrary to the politically correct media and nutritional advice that is being dispense...

And yeah, many of the advice is being dispensed by doctors, so-called health experts and the granddaddy of them all -- the mass media.

The way I figure it out is all the usual suspects above treat everyone like you and me like mushrooms. Shovel manure over us and keep us in the dark with confusing and conflicting information.

To start with, we absolutely NEED healthy fats in our daily diet! It is so vitally important to our overall health. Did you know that fats are critically needed for all the cell membranes in our body? However, if you eat the processed foods that contains chemically altered fats -- guess what? Your cells ain't gonna be happy...

It means your cellular functions won't work right. It means your body has to work harder to find the right fats to repair and maintain the cells. It means you have greater risk of degenerative diseases.

You need healthy fats for creating energy, for breaking down vitamins and minerals. And so on and on...

In short, FATS are absolutely, critically needed for a lots of important functions in your body -- and if you listen the one of the most dangerous advice you hear from all those so-called health experts listed above... about following a restricted fat diet or even a no-fat diet...

Don't do it! You are putting yourself in great danger! It is one of the most unbelievable piece of garbage information about health that I have ever heard!

And if you think about it, or even followed that advice for a period of time... did you lose your body fat? I'm guessing no.

And no wonder... fat is also critical to digesting your food intake. You NEED healthy fats to lose body fat, to become lean and healthy. To be disease-free.

So don't fall for that clap trap. It is utter nonsense and I think the whole reasoning behind that is the hysteria that if you have excess body fat, restricting your fat intake will force your body to use up the internal fat. That simply isn't true.

Let's use some hard, cold facts. There is a researcher by the name of Dr. Mary Enig who is a P.H.D., and one of the leading experts on fats -- she said that there is very little scientific evidence supporting the theory that high fat diets is bad for us.

Let's use a real world example. Hundreds of years ago... the Pacific Islanders had a typical diet of mostly coconuts. As you know, Coconuts is saturated fats. And in spite of getting 75% to 66% of their total daily calories in Coconuts, these Pacific Islanders enjoyed a very healthy life -- free from heart diseases and obesity.

But modern Pacific Islanders eat typical western diets that are unhealthy and many of them are obese or fat... but that is another story for another time.

My point is, even if you eat a diet that is mostly saturated fats -- you would be healthier than anyone who followed a no-fat diet.

Another example would be the traditional diets of Eskimos. Their diet has the same proportion of fat as the Pacific Islanders did because they ate whale blubber, seal fat, and cold water fish. And Eskimos were famous for health and longevity!

I can also point to tribes in Africa -- the Masai tribes and Samburu tribes -- they ate a diet of whole milk, blood and meet. These folks enjoyed low body fat.

And don't forget about the Mediterranean diets which is very high in fats from Olive oil?

And then you can compare all the groups mentioned above with the North Americans -- a lot of them eat unhealthy western diets with little or unhealthy fats.

And guess which group is overweight and obese?

I think it is pretty clear from the evidence I pointed out above that many of the so-called experts who promote no-fat or low -fat diets don't know what they are talking about...

In fact, they say if you repeat it often enough... it must be true.

But we aren't sheep and we are much smarter then them... So we are going to look at the list of healthy fat choices that you can incorporate into your diet:

Coconut fat. Although it is 92% saturated fats, it is one of the healthiest natural fats you can consume. It is also an excellent cooking oil because saturated fats are more stable and don't oxidize as easily as the unsaturated fats do. Which can create free-radicals which can damage your body. Good sources of coconut fat is coconut milk, coconut oil or fresh coconuts.

My favorite source of oil -- extra virgin olive oil! It contains 16% saturated oils and 71% unsaturated oils. Extra virgin olive oil is from the first pressing of the olives and has a higher percentage of free-radical fights -- antioxidants. Unlike a lot of the other cooking oils, industrial solvents weren't used to extract the extra virgin olive oils. So it is much healthier for us!

Chocolate! More specifically, bittersweet chocolate which contains over 70% cocoa fats. It has lots of antioxidants and the cocoa butter contains about 59% saturated fats. This is important -- even though some folks prefer milk chocolates -- that chocolate isn't as beneficial as the dark, bittersweet chocolates. Milk chocolate has more sugar and corn sweetener which isn't good for you.

Avocados! One of my most favorite ingredients for my scrambled eggs in the morning. Avocados on the other hand is mostly monosaturated fats but it still has 25% saturated fats. But you can use avocados in your sandwich and salads.

Fish with high fat contents. I try to stick with wild caught fish such as salmon, sardines, herring and trout. They tend to have healthier diets and are much healthier sources of fats for us. Wild caught fish is a great source of Omega 3 which is important for our diets. And I'll have to talk about that another time.

Nuts! I love 'em. I like to snack on mixed nuts and dried fruits. No peanuts though... Nuts are a great source of healthy fats plus minerals. Try to avoid any nuts that were roasted in oil. Use the ones that are either raw or dry roasted.

Seeds! Sunflower, pumpkin and flax seeds. All are good but flax seeds are famous for having a high ratio of omega 3. I like to sprinkle fresh ground flax seeds in my yogurt and fruit for a well-balanced meal. And for the guys -- big health tip -- eat a handful of pumpkins (or pepitas) seeds each day. It may be beneficial to keeping away a swollen prostate.

Of course I should list the fatty foods that you should absolutely stay away from. Don't touch these with a ten foot pole!

Hydrogenated oils. These are the trans fats that you have no business putting into your body. Look at your processed food labels. If this ingredient is listed -- I suggest you toss those in the trash and never buy them again!

Deep fried foods. Come on here! Sure it tastes good but it is really, really bad for you. In fact, I would say that french fries is probably one of the worst foods you can ever eat. It is pure glucose and contains trans fat oils. And all of that goes straight to your love handles. So just say no to fried foods.

Homogenized milk and butter. Raw milk fat is great for you but the pasteurizing process ruins it. And turns milk fat into something potentially dangerous for your body. Raw milk is hard to find so I would stick with skim milk and cultured organic butter.

Now you know enough to be dangerous... so go now and eat some healthy saturated fat...

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Turbulence Training Program

If you are looking to lose weight quickly then listen to the following carefully. This may just change your mind on how weight loss and dieting works. You are about to learn how you can easily lose weight quickly without making a huge change in your lifestyle. There are certain secrets available that some people do not know about and if used correctly they can work wonders.

The weight loss secrets I am talking about are very easy to implement and you can start doing them tomorrow. You can start tonight if you want to but the best thing to do is start off on a fresh day with a rested mind and body.

The following strategies can be used immediately to lose weight quickly:

1. Drink alot of water. That is right. It may sound simple, but drinking the right amount of water can help you lose weight quickly.

2. Create an eating plan. Actually write down what you usually eat for breakfast, lunch, dinner, and snacks. Now take that list and for each meal subtract something that you normally eat. For example, if for lunch you have a sandwich, chips, and a soda. Simply subtract the soda and add water.

3. This is a fairly easy one to do and it does not take much time at all. Before you shower, do sit ups and push ups. Start small, maybe 20 of each, and add on 5 or 10 every week.

There you go. I hope these tips will help you lose weight quickly.

For more information visit the sites below.

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Millions of people today want to lose weight. However, the average person doesn't know how to burn fat without losing muscle mass. Not only that, they don't realize that simply burning fat isn't enough. You also have to keep your muscle mass, or you'll end up soft and weak.

Your body will adapt to the stimulus you give it. So, if you give your body a reason to keep or build muscle, it will. If you don't, it won't. Maybe oversimplified, but valid. And that's the reason you can lose muscle mass if your main mode of exercise is traditional cardio, like walking or jogging. Low intensity exercises like these can help you lose weight, but they don't give your body a reason to keep its muscle.

So, what's the solution? The simplest step is to add an element of resistance to your workouts. A simple weight training program of large-movement, multi-joint exercises will do the trick for most. If you're just starting out, try a program of deadlifts and overhead presses, five sets of five repetitions, two to three times a week.

The next step is to get more out of your cardio workouts. One method that is growing in popularity is interval training. Interval training consists of a series of short, intense bursts of work followed by a short period of low intensity recovery. Here's an example using an exercise bike with adjustable resistance:

1. Warm up for 5 minutes
2. Sprint - high resistance, high speed - for 30 seconds
3. Rest - low resistance, low speed - for 1 minute
4. Repeat the Sprint/Rest sequence 3-5 times
5. Cool down for 10 minutes

Funny how less than 10 minutes of real work gets your heart racing more than 30 minutes of walking. You'll probably also notice that you feel your muscles more. These are some of the things that make interval training so effective, offering these benefits:

• Efficiency. You get a better workout in a shorter period of time than you do with those 30-minute to hour-long treadmill walks.
• Intensity. Because the intensity level is raised - even for a short time - you encourage your body to keep its muscle mass.
• Higher metabolism. It has been shown that interval training allows your body to continue to burn fat for up to 24 hours after your workout. This is apparently due to the higher intensity and/or the "shock to your system" of the repeated "hard-easy-hard-easy" cycle.
• Portability. Interval training can be done with several different types of equipment, even no equipment at all, and just about anywhere. Even a simple program of sprinting and walking will work.

There's a reason why interval training is growing in popularity: because it's an excellent option when you want to burn fat without losing muscle mass. When your goal is to lose weight, you want to end up with firm muscles that have strength and tone to them. Interval training along with a smart diet and some resistance training will help you reach your goal faster than traditional cardio.

Sign up for the free newsletter and get your FREE COPY of the original Turbulence Training 4-Week Program at my Benefits of Interval Training blog.

Jason Casey has had an interest in functional strength and fitness for over 20 years. Find books, DVDs and product reviews on kettlebell training, functional strength, circuit training, interval training, and weight loss at http://www.nostinkinggym.com - for regular folks who like to work out at home.

Losing weight can be a constant battle. And for many of us it's a never ending battle. First you have to decide how you are going to achieve the weight loss you want. Am I going to achieve the results by dieting alone, or a combination of dieting/exercise?

There are many fad diets floating around and you can waste a lot of time and money chasing the next easy weight loss fix. Weight loss really comes down to just 2 important factors, a sensible diet and regular exercise. You can purchase and follow the latest fad diet, and you will probably lose a few pounds but the moment you stop following it you can bet you will pile the pounds back on and probably with interest.

To achieve the weight loss you desire you don't have to spend countless hours working out at the gym leaving you without any spare time to pursue your other leisure time activities.

You do not have to avoid the foods you love and you definitely do not have to starve yourself. Two things you have to do straight away to lose weight is eat sensibly and exercise. Before you tuck into that piece of cake ask yourself do I need it? when did I last eat?, how much have I already consumed today?. With food you are better off having 4 to 5 small meals per day with a balanced nutritional mix. Don't have 5 meals of fried chicken if you do I do not believe you will see any benefit from you new eating plan.

Exercise, I for one like the gym but always seem to over do it and within a couple of weeks my training regime at the gym comes to an end. What does work for me is breaking my exercise into two parts AM and PM.

20 minutes of light exercise twice a day should be enough to start peeling off that excess weight.

For more tips on how to lose weight check out http://www.squidoo.com/helpwithweightloss

Let me give you some tips regarding how to lose weight fast at home. These tips cost nothing and really work. They are fast, but not fast enough to give you miraculous results overnight or within a fortnight. Losing weight very fast or suddenly is very harmful for the health and can only be achieved through medications or surgical operations such as liposuctions. Both of them have devastating effects on health. I am going to give you only the natural ways, without adverse side effects.

This is how to lose weight fast at home. First and foremost thing to be done is to start exercises at once. Go for walking, swimming, cycling, stepping etc. You need not visit a gym at all. Weight training should be avoided in the preliminary stage. You can pick it later. When walking, walk fast and long. Running or jogging is not recommended for overweight people. The best bet will be swimming. There is not an exercise more beneficial than swimming. But when swimming, I really mean swimming. Not idling in the pool for hours. It needs rigorous swimming to get the best and the fastest results. Then there is cycling. Forget about picking your bike for every step you take. Opt for cycling instead. Don't look for the elevators when you need to go to the second floor. Follow the stairs cases. Move your body as much as possible.

Then we need to concentrate on diet. What you eat and how many times you eat is more important than how much you eat. Avoid highly processed foods. Go for the coarser and the basic ones. Avoid fats at all costs, but not the carbohydrates and include a lot of proteins (better be the vegetable proteins such as Soy beans, legumes etc.). Proteins help burn fats during digestion. If you are having four sumptuous meals a day, then divide the total intake into several small snack-like meals and have them after little intervals, say every two hours.

This is a very effective plan. Curb meats from your diet and add vegetables. Eat fruits, preferably citrus fruits and berries. Include a lot of fiber and roughages and drink a lot of water. Water helps reduce weight too as fats are removed with urine and sweat. And for God's sake, don't fast and starve yourself. It won't help at all. Now that you know how to lose weight fast at home, try it. You won't repent for sure.

John is a self proclaimed Weight loss Expert. Get A step by step weight loss guide and learn some hidden powerful weight loss secrets at http://www.weightlossrocket.com and also get a free weight loss guide and see the weight loss program thats taking the internet by storm! Also find out "How to Lose Weight Fast at Home In A Week"

A resolution of you losing weight this New Year can be a good thing, but it can be difficult to carry out. For one, you will need to be extremely determined to lose weight, especially when you have never tried losing weight before. Because losing weight involves processes related to your body, you will need to do a lot of research related to weight loss and see what options are there for you in order for you to meet your weight loss goals. If you are uneasy about that weight loss resolution, here are a few tips that you may want to keep in mind as you start making your resolution.

Be specific with your weight loss goals. Before you even make that resolution, start asking questions such as: how much weight do I want to lose? Do I want, in general, to lose weight, or do I want to lose weight in specific areas of my body? How fast do I want to lose that weight?

Keep a journal. Once you have your fitness and weight loss goals in control, you can start keeping a journal detailing the facts: how much weight you want to lose, where, and how fast. As you enter into your weight loss regimen, write in this journal and document your progress: what did your doctor tell you? Are you going on a diet, are you going to exercise, or are you going to do a combination of both? How much exercising did you do today? What did you eat? How do you feel? Are you lethargic or energized? Are you confident about meeting your weight loss goals? How much weight have you lost? Have you gained any?

Talk to experts: consult with your doctor, nutritionist, and an exercise expert. You may be gaining weight because of an underlying problem with your hormones, or undergoing any weight loss regimen might be harmful to your body. If you get the green light from your doctor, talk to the exercise expert about your work or study schedule and how you can fit your exercise in. You need to admit that there are many different things that you do not know about weight loss yet, so you have to talk to the experts; it's a safe way to get what you want, too.

Do your research! Even with your doctor, nutritionist, and exercise expert in tow, you still need to know a bit more about weight loss on your own. Read up on diets and how they can harm your health if you are not prudent and careful enough in using them. Read up on the different kinds of exercise types available to you and how you can do simple exercise routines in your spare time. Read up on weight loss regimens and how they are designed for specific people. Bring these books with you to your doctor and enrich your consultation with them.

Don't be afraid to start out small. The biggest mistake that people make is to indulge in a crash diet with the hope that they will fit into a size zero in a week, or to run smack into a high-intensity exercise routine because they want to run the marathon next month. By doing something that your body is not accustomed to, you may run the risk of straining your muscles or putting your vital organs in danger. Instead, start exercising by walking for a few more miles each day than you are accustomed to, or start dieting by cutting down slowly on fat intake. By doing things slowly, you are getting your body better accustomed to healthier living. Avoid crash diets or anything that promises easy and fast weight loss. Moreover, don't be discouraged too easily. You may lose weight slowly, but at least you're losing weight safely.

Treat yourself out once in a while - prudently. You might have the urge to crunch on a snack bar or indulge in chocolates as a reward for losing pounds. Try something else instead: watch a movie and eat healthy snacks, go out for dinner to a salad bar, or ride the rollercoaster at your local park. Rewards for weight lost shouldn't translate into weight regained.

Lastly, keep your resolution for the years to come, not just this one. Weight loss and living healthy need not be a one-year affair. You might have a better body and decide to keep it, so keep that resolution!

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It's not always easy to get your family interested in weight loss and healthy eating. But, once you do get them involved they can be of great support to you when you are trying to lose weight.

Before starting on a new diet plan for your family, be sure that the diet that you create is appropriate for all family members. Your spouse will require different portion sizes than you do and children have different nutritional needs as well.

One of the best ways to start eating more healthy meals is to go through your pantry and refrigerator and get rid of all of the "junk" food like potato chips and ice cream. Then, go to the grocery store and stock up on more healthy foods like fresh vegetables and fruit, baked chips and low-fat desserts.

It will take a little bit of time for your family to get used to eating healthier foods -- especially if they're used to having McDonald's or Kentucky Fried Chicken for dinner. Stick with it and they will soon like it even better!

Make a game of meal planning. Have each family member make suggestions for healthy dishes and choose main courses and desserts that fit together well. Include a vegetable and a salad and you have dinner. If a family member has a favorite high-calorie food, look for ways to lower the calories.

It can be a challenge to find healthy foods that the whole family will like. But, believe me, it will be worth the time and effort to find those that they will. You can also let other family members plan and cook their own version of a healthy dinner. You might be surprised at the delicious meals that they come up with.

Teach your family about good nutrition. Show them the food pyramid and how it relates to portion sizes. It's best to start while your children are young, but it's never to late to eat healthy. Getting your whole family involved in exercise is another good weight loss tactic. Instead of sitting around watching television, go outside and play in the snow, play tennis or go swimming. Even just going for a walk is a good family activity.

Another healthy plan for a family would be a camping and hiking vacation. Take along healthy foods for meals and snacks. Look for hiking trails that will be appropriate for the ages of your children. When thinking of weight loss for your family, don't think of dieting; think of living a healthy lifestyle.

Get more information on healthy weight loss and dieting at Healthy Weight Loss Guide.

So what is your Weight Mindset? What are your thoughts and beliefs when it comes to weight? Are you set for success or failure? Are you sentenced to being a lifelong struggler or will you overcome and be a life-long achiever of weight loss?

Your Weight Mindset will determine your weight-more so than the diet or exercise plan. You will always validate your mindset. If you have a mindset that says losing weight is hard and managing the weight loss is even harder, that is what you will get-a life of struggling to keep your weight down. If, however, you have a mindset that losing weight is doable and that you deserve to live in a happy, healthy body, then you will rise above the weight loss problem and manage your weight.

How can you tell what your Weight Mindset is? Well, first take a look at your current picture. Look at what the scale and the measuring tape are telling you. Look at your eating habits. Observe how you use food at a party; is food your main focus? Look at your actions when you are alone with food. Notice your emotions when you are eating. Do you feel anxious, hurried, stressed? Are you using food to quiet those emotions? Pay attention to how your body feels after you eat. Are you stuffed or pleasantly full?

Is dieting torture to you? Do you have control over what you eat and when? Do you stick with a diet until you lose all the weight you want to, or do you jump around from plan to plan?

You can try every new diet to hit the best-seller list for the next twenty years. You can gain a Ph.D. in biochemistry. You can vacation at a fat farm. You can stop eating and live on grapefruit juice for a month. But, when all is said and done, if the thoughts, feelings and beliefs that make up your Weight Mindset don't change to support your lower weight, you will never have long-term success.

Your Mindset will always shape your weight. It is always impacting your decisions whether you want it to or not, whether it is producing good results or bad. Each thought you have, every belief you allow to live in your mind will shape your future. They will either move you toward your goal or away from it. They will either give you strength or misery. They will make you a struggler or an achiever. This is why it is so important to monitor your thoughts.

Keep in mind that your thoughts and beliefs lead to your habits and behaviors which create the results you see. Choose to think like an Achiever, and you will create the results that Achievers create.

Would you like to learn how to think like an achiever of weight loss?

Then you are invited to visit Dr. Becky Gillaspy's website Weight Loss without Worry a website putting a unique twist on weight loss. Receive a free e-report Think and Grow Thin! by going to http://www.weightlosswithoutworry.com/book.php

Well, the holidays are over and the New Year is here! And while there might have been much to celebrate about, if you are like hundreds of thousands of other Americans around the country, did you know you have gained an average of 7 post holiday pounds thanks to all of that fun?

Yes, we all know it's true! A little extra stuffing is common just after the holidays and I'm not talking about the kind you get with a Turkey dinner.. Let's get an early jump on our collective New Year's resolutions and see how we can't shed that extra weight quicker than we put it on! Ready? Great - read on...

The very FIRST thing you need to do is move that body! I don't care if it's your favorite workout DVD, taking a nice long walk around the neighborhood in the morning or finally redeeming all of those gift certificates to your local gym that have been collecting dust. You NEED to workout, plain and simple. Not only does regular exercise help your body process and burn stored fat and calories, it is good for your cardiovascular health and mental acuity as well.

The second thing you need to do is make a plan. Write it down! And start to visualize yourself being thin, fitting into that dress from two summers ago, or just picturing yourself on the beach come summer. Hey, one of the big SECRET techniques lots of these high priced trainers and gurus teach is called "future pacing." Imagine what your life is going to look like when you hit your target weight, feel it, immerse yourself in the visual experience of looking great, and you will get there FAR more quickly.

Lastly, and this is often the sticking point for many...pick a diet plan and stick to it! Do not spend untold hours, weeks or even months searching for the PERFECT plan. You need to simply go out and do it. There are many roads that lead to wellness and a fantastic, fit physique - you simply need to incorporate one that makes sense for you and make it happen. Wasting precious time "researching" the newest fad is simply a waste of time and a common stall tactic that most people employ to stay fat and out of shape! I know it was for me..

Stop! Are you sick and tired of being overweight, unhappy and out of shape? I was!

Read on to discover how to lose weight fast and how simply knowing the truth about your diet will have you quickly and easily looking and feeling your best. Do not let them lie to you for ONE more day...Life is short. What are you waiting for?

One of the most popular fitness trends to have come out in recent years is the art of belly dancing. This once exotic dance form is now enjoyed by many women, both young and old, who belly dance for fitness and weight loss.

Belly dancing is called Danse Orientale (Oriental Dance) in Turkish and it is a social dance performed in parties, family get-togethers and during rites of passage. The belly dancing that we now know in the US today is a mixture of the traditional dances from the countries of Egypt, Turkey, Lebanon, Greece, Morocco, Spain and Russia. It's sensual moves celebrate the female form and contrary to the popular belief, it is a dance performed by women for other women.

Belly dancing is a complete body workout for it exercises not just the abs but also the legs, waist, knees, hips, pelvic muscles and thighs. It could also minimize menstrual pains and lower backache. Keep in mind that belly dancing's weight loss benefits can vary depending on the length and the intensity of the workout. Belly dancing can also be good for cardiovascular conditioning and for building strong bones.

As its popularity grows stronger, many gyms and fitness centers now offer belly dance lessons for fitness and weight loss. Classes are open for beginners and advanced students alike. Participants rave about the variety and the effectiveness of their routines which makes them stick to it compared to other programs they have tried before. Women who belly dance swear on the fact that the activity helps them in their fitness and weight loss goals.

If you prefer to try belly dancing in the privacy of your home, there are also many instructional videos on belly dancing which you can purchase online and on fitness stores.

If you're looking for a new exercise routine, then why don't you try the art of belly dance for fitness and weight loss?

Phillip England is a weight loss expert and Author of the popular report "The Ultimate Weight Loss Secret". To receive your free information on the secret that doctors, and health companies either don't know, or don't want you to know, please see http://www.theultimateweightlosssecret.com/secret

People hate dieting because it deprives them of their favorite foods (read fatty and junk foods). When you start dieting, you will inevitably have tough times during the first few days when you reel under the pressure of hunger. Just think about it - you used to eat every now and then and now that you are dieting, you got to restrict your food intake. Obviously your body is quite surprised at the change of food habits but hey, there are ways you can make sure you can diet for a long time without troubling your body! In this article I will give you five tips to lose weight effectively!

1. Remove Sugary Foods from your kitchen. Do a search in your kitchen as well as the refrigerator and make sure there is no food left there that has high sugar content. Sugar or sucrose easily converts into carbohydrates once it enters into body. And as a matter of fact, unused carbohydrates are easily turned into fat by the body. You therefore, as a rule, should avoid sugar and sugar-rich foods.

2.Stop eating processed foods. Not only some of them are high on calorie count, processed foods also contain a lot of natural and unnatural preservatives. While natural preservatives won't harm your body much, unnatural preservatives can cause acidity, stomach disorder and loss of energy!

3. Start walking. Get off that couch and take a walk. Exercise is a vital component of weight loss, but if you cannot or won't want to exercise, simply walking will help you burn calories. Brisk walking is good, but jogging or running will rid you of even more fat! Make sure you increase your daily activity level regularly. If you continuously remain seated on your couch, you won't be able to burn fat!

4. Most people forget the simple advice that water is good for everyone, more so for those who are overweight. Make sure you drink lots of water everyday; it will keep your stomach full and keep you away from food cravings. Make sure you also drink a glass of water before meal so that you don't end up overeating!

5. Dairy products contain a lot of fat, so you should cut down on their intake. Dairy products such as yogurt (unless it is of the low-fat variety), cheese, cottage etc, can cause stomach bloating and inflammation. Dairy products are also rumored to be the leading cause behind heart diseases.

As you can see, losing weight is not all that hard. Take your time to plan your diet, and then stick to it. That is the best way to lose weight fast!

For more information on picking a diet and workout plan for yourself you can visit my muscle building book review or my great diet plan review.

There are many diet plans out there today, and the striking thing about a lot of them is how complex they are. Gone are the days of just counting calories. Todays diet plans come complete with a theory, a philosophy, a comprehensive diet plan, and exercise plan, and, more than likely, products that you can buy. In a way, thats a good thing it means that the theories behind these diets have been well thought out, and that the diets themselves are likely to promote good health as well as weight loss. On the other hand, there are some pitfalls to having and trying to follow a complex diet plan namely, its complicated and can be hard to follow!

How many of us really have time to learn a complex new way of eating? If you have to lose fifty or a hundred pounds, and your weight is severely affecting your health and wellbeing, you might be able to justify the time and expense. If its a matter of wanting to lose five, ten or twenty pounds, however, how likely are you to subscribe fully to a whole new way of eating? Not very likely, is the answer!

So here, then, is a quick, easy solution to your weight loss needs, if you are in need of a quick fix that doesnt require too much thought. Just stop eating white foods. Its as simple as that. If its white, dont eat it.

Of course, there is one notable exception you may want to make: Milk. Milk is white, and, especially if youre a woman, pregnant, or still growing, it may be detrimental to give up milk even for a short time. So lets modify that advice a little: no white foods that are solid. Or even, if you like, no white starches.

Thats what it really comes down to. If you do away with all the white starches white pasta, white rice, potatoes and replace them with whole grain choices, over time, you are almost guaranteed to lose weight. This isnt like the Atkins plan, that asks you to give up most carbohydrates. You can still eat brown rice, for example, and whole wheat bread and pasta. The white starches are refined, and they have the highest glycemic index. That means that they might cause insulin deficiency over time they can even lead you to develop diabetes in the long term. In the short term, these white starches cause you to pack on the pounds especially around your belly, which is the worst possible place to carry excess weight in terms of heart health.

If you want to go a little further with this plan, and lose weight a little more quickly, try giving up another category of white foods fats that are solid at room temperature. This means no butter or margarine (technically, butter is white, not yellow dairy companies dye it yellow to make it more appealing!) and no cheese (most cheese is white and giving up white cheese doesnt mean you should bulk up on cheddar!). Cutting out these high fat foods particularly if they happen to be an issue for you will let you lose weight a lot faster.

Of course, there are some white foods that are actually good for weight loss. Consider lean white chicken breast, for example, or white fish such as cod or halibut, or even egg white (the leanest part of the egg)! There is nothing much to be gained by avoiding those foods, and over the long term, you probably shouldnt. The point of the no white foods diet, though, is to give you a simple formula that you can apply anywhere. In a restaurant or at a special event no problem eat what you want, as long as it isnt white! There are no points to count up, no rules (except that one) to remember.

And heres the hidden benefit if youre not eating any white foods, it leaves more room for colorful foods that arent white vegetables, for example, particularly yellow, orange and dark green ones. These are much healthier for your heart and, indeed, your whole body than their white equivalent, potatoes and starch. Not all white foods deserve to be avoided, but the benefits of this simple and effective approach can be great nonetheless.

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Life will continue to happen no matter what you do. We all try to come up with what we think is the perfect plan or program that we will be able to stick to no matter what. The problem is that problems and interferences will always come up because life is going to continue to happen regardless of what we plan for it.

This is why I think its a good idea to have a fitness recovery plan. This would be a plan of what to do when things get off track; a plan that would help you to get back on track to reaching your lifetime fitness goals. Here are some general points for a good fitness recovery plan:

Give Yourself a Break

One of the most important parts of this fitness recovery plan is not feeling bad because you got off track for awhile. If all you do is feel sorry for yourself because of how bad you are for getting off track, youre not going to get anywhere. Just realize that life happened, and then start to take control again and move on. This is the quickest way to fitness recovery. Remind yourself of your lifetime fitness goals, and draw on them for encouragement.

Modify Your Original Plan

It is also a good idea to develop a new version of your original plan as well. It could be that the plan you were on before needs some revisions before your mind will allow you to get back on the plan again.

Ease Back In

Also, you may have to ease your way back into working out consistently. Consider it as a way of starting over. This also depends on how long youve been off, but dont plan on just hitting everything full force again the first week. This is the same advice that you would probably give to someone just starting to exercise for the first time.

Let Go of the Past

We will all have setbacks from time to time. But remember that there is always another chance to get back on track and reach your lifetime fitness goals. Dont let the mistakes of the past hold you back from what you can still accomplish!

About the Author:
Dan Patterson is an editor of BodyFitnessInfo.com and the writer of the BodyFitnessInfo.com Blog. He is interested in helping others to reach their own lifetime fitness goals.

Most men have a problem knowing what to buy food wise. I know because I'm one of them. I never stock my fridge and cupboards with healthy options because I don't know what to buy. Because of this i am much more likely to eat snacks that are very bad for me.

Sometimes i can't be bothered to cook so i will get fast food instead. This is a death sentence on a plate! You need to keep your cupboards stocked with the right things so that you can always cook something that you like. Here are 20 simple items that you must keep in your cupboard.

1. Water - yes water is something that comes out of a tap, but keep a jug of water handy so that you can be ready. This helps you to keep the water cold.

2. Milk - Use low fat milk where possible. You will use milk on your cereal or porridge in a morning.

3. Fruit - Fruit is very good for you, it's a lovely healthy snack food. Try eating fruit instead of crisps.

4. Carrots - Cut them up into sticks and eat them raw as a form of snack.

5. Peanut butter - This contains protein, but little fat. Put it on toast instead of using any butter.

6. Eggs - Everything has eggs in it, you need them whenever you bake anything. They also make a great breakfast, just don't fry them!

7. Yogurt - A nice refreshing snack for hot days. Yogurt can be used to make a number of different drinks and can also be used in Indian cooking.

8. Butter - use it sparingly though! You do need it for baking things

9. Lemons - If you eat seafood and fish often then you defiantly need some lemons. You can also use them to make lemonade.

10. Mayonnaise - This is high in fat so don't use it every single day. It is great to use sometimes however. Try and buy a reduced fat mayonnaise.

11. Mustard - Use this instead of mayonnaise on your sandwiches. This has virtually no fat.

12. Cheese - Don't eat chunks of the stuff, sprinkle it onto otherwise dull dishes to make them spring to life.

13. Drink - You must drink something, try drinking fruit juice and water.

14. Ginger - Fresh ginger keeps for a very long time in your fridge. Just put it in your ice box whole.

15. Bread - A sandwich is a great lunch every now and again. However bread does have a lot of carbs, so don't go crazy. Buy bread from a local bakery if possible as it has less salt in than the mass produced stuff.

16. Cans - Buy canned vegetables and fruit, they really help you out of a tricky spot if you have run out of fresh fruit and veg. Tinned food can be kept for a long time, so don't worry about it going out of date.

17. Pasta - Pasta is a quick and easy meal to prepare

18. Rice - Rice is also extremely easy to cook

19. Herbs and spice - You'll never know when you might need spices and herbs. Try buying them in bulk, the small containers are pretty expensive.

20. Cereal - Great breakfast, little preparation time full of good stuff for your body. Much better than any muffin.

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Elliptical trainers are known for their ability to burn calories while protecting joints, muscle and bones. They provide a whole body aerobic workout that no other piece of fitness equipment can match. Elliptical trainers are also used by weightlifters to increase their aerobic capacity and lower their BMI. In some dojangs, martial artists especially those practicing Tae Kwon Do use elliptical trainers to warm up with prior to forms or sparring.

Loss of Upper Body Strength

A major problem with most aerobic exercise including running is that it causes a loss of upper body strength and mass. Most long distance runner cannot even do one handstand pushup or even bench press their own body weight. Loss of mass is not a problem for someone who is trying to lose weight, however if you are into total body fitness like many weight lifters or martial artists this can be a serious problem. However if you are bulked up and need to cut your body shape, lower your BMI for a contest or a meet, using an elliptical trainer will certainly help. Using the upper body workout function of an elliptical cross trainer will allow you to reduce the body fat giving you a lean cut look and increase your speed but still allow you to stay strong.

Maintaining strength

It is best to use an elliptical trainer prior to conducting your normal workout. Spending 30 minutes on an elliptical trainer prior to heavy squats or benches will help you maintain your power level. Initially you may find that your maximum lifts are reduced by as much as 15 percent but this is temporary and in about two weeks your power levels should return to normal. It is not recommended that you do any aerobic training on your off days as this seems to reduce both strength and power on your heavy workout days.

Martial Arts

Elliptical trainers are great for warming up prior to performing martial arts. They increase your flexibility and speed as well as help protect you from injury. A short 5 minute workout on an elliptical machine prior to stretching will certainly help you perform crisp and tight forms. Joint injury during sparring sessions, especially knee injuries are common in martial arts. Using an elliptical trainer to stay warm and loose will certainly reduce your chance of injury. Staying loose will also increase your speed and control as well. Elliptical trainers can also help in injury recovery by keeping the injured joint loose and flexible.

Light weight machines are not for heavy weights

If you are a power or an Olympic style lifter you are probably carrying a lot of muscle mass. This means you have to use a quality elliptical trainer that can handle the weight. A cheap poorly constructed elliptial machine will not do the job. Generally that means using a commercial grade elliptical machine designed to handle at least 300 lbs. Even if you only weigh 175 lbs the high quality elliptical trainer will be more stable and handle the workout better. As far as elliptical trainers designed for home use you should consider only top end machine with designed for at least 275 lbs. These elliptical trainers are generally more stable and durable allowing you to do a more intense workout without fear of breakdown or injury. Researching elliptical trainer information will give you insights as to what the best choices and options are availble.

When used correctly elliptical trainers are great cross training tools for weightlifters and martial artist.

James Kesel< MS. is the publisher of Elliptical Trainer Information website, We have information on Nautilus, Nordic Track, Life Fitness, ProForm, Tunturi, Schwinn, Reebok, Horizon, Vision elliptical trainers and cross trainers

If you are one of those people who leisurely pedal around the block or over a flat stretch of scenic road, youve probably been riding for sheer pleasure. Riding bikes for pleasure is a good form of aerobic exercise. But unless you map out a plan to push yourself, you probably wont lose much weight.

I really get sick of hearing people say, No pain, no gain! But the old adage is true when it comes to riding bikes to lose weight. By pushing your cycling distance or speed, you are sure to feel some pain in your leg muscles, your hands, wrists, and your derriere-- even some pain in your throat and lungs as your body tries to accommodate your increased demand for oxygen.

HEALTH TIP: Stretching exercises prior to exercising are helpful in preventing injury!

GETTING YOUR BICYCLE READY...TO ROLL OFF THE WEIGHT

Your first concern will be outfitting your bicycle. If you need an excuse to purchase a new bike, this is an excellent opportunity! I went from a 3-speed bicycle for leisure riding, to a 24-speed bicycle for more committed exercising. Once I learned how the different gears worked, I was very thankful for the extra speeds. They make my ride faster and the hills a lot easier to handle.

Weve found the guys at the bicycle shop to be very helpful, and concerned for our unique cycling needs. Rather than simply steering us toward the most expensive bicycle available (as I had expected), they asked how much riding we would be doing, whether we were trying for speed or leisure, and whether we would be riding on paved roads or dirt trails. When you honestly share your goals and level of experience, the sales clerks can match you with exactly what you need. They want you to be successful in your biking venture!

Some state laws require bicycle lights. But if you will be riding anytime from dusk to dawn, common sense demands that you have lights on your bicycle. These little accessories are battery-operated and last a long time. There are a variety of lights to choose from. My tail light has different blinking speeds, and is designed to make my bike visible to cars approaching from both the rear and the sides. Check for brightness before you buy one. Install the light where it makes the most sense.

We held off on buying a speedometer and odometer unit for our bikes, but once we got serious about losing weight and getting in shape, this feature became a must have. You simply cannot track your progress without knowing how far and how fast youre riding.

If you already have a bicycle, take it to the bike shop for a safety inspection each season. They should check the gears, tires and brakes to make sure everything is working properly. They can adjust your seat to fit your height and adjust the handlebars to fit your reach, making your ride more comfortable. If youre lucky, they might even clean and polish your bike!

If you want to save money in the long run, you can find books and videos that teach you how to care for your own bicycle. Its always a great idea to know how to change your own flat tire and adjust a loose chain.

Another must have is a bicycle pump. Ask your bike dealer how many pounds of air pressure to put in your bicycle tires. Check the tires each time you get ready to ride! We guessed at the air pressure one summer day, and lived to regret it. We rode the bikes to the swimming pool, not realizing that one tire was too full. While we were cooling off in the water, the hot sun was rapidly expanding the air in the tiresone tire blew as it sat in the parking lot. The day in the sun was not so fun, once the pool closed and we had to wait for a truck to haul us home!

HEALTH TIP: Talk with your doctor first, and get his or her blessing before you increase your rate of physical activity!

STAYING COMFORTABLE ON YOUR BIKE

Sitting for long periods of time on a bicycle seat can cause pain, discomfort, and even serious blood circulation problems in avid bicyclists. At your local bike shop, youll find a variety of bicycle seats made specifically for your comfort and health. The salespeople at our local bike shop encouraged us to try out new seats on our bikes for a few days. My husband found the split seat to be more comfortable for himself, while I opted to keep my old gel seat. Someone has even invented seats that look more like a bird perch than a bicycle seat!

HEALTH TIP: Get off your bicycle seat and walk around every 25 minutes or so to get the blood flow to important unmentionable parts of your body.

Think about your clothing...you dont have to have padded biker shorts and special clothing to start riding bikes. There are actually scientifically engineered fabrics designed to pull sweat away from your body in the summer and to keep you from getting hypothermia in the winter. But for now, just wear layers of comfortable sports clothes.

Make sure your clothes arent so tight that you are miserable trying to pedal. But they shouldnt be loose enough to become entangled in the bicycle chain, either! If you become overheated, strip off a layer. If you get cold, add a layer. Wear light or bright colors to allow drivers to see you easily.

It really helps to have a small cargo rack on the back of your bike. Mine looks like a little shelf over the back tire. It has two bungee cords to keep any cargo securely fastened to the bike. Ive used it to tote a small picnic cooler, a shopping bag or extra clothes.

I had the bike shop attach a water bottle holder to the bike under my seat. I can grab a quick swig as I ride or pour some water over my pulse points to cool off a bit. Take small sips of water when needed during your bike ride, rather than chugging huge gulps.

A helmet is almost a must. Life is filled with hazardsand biking has its share. Be smart. Wear a helmet. You can buy a cool rear-view mirror for your helmet. The mirror helps you see when its safe to turn and lets you observe traffic coming up from behind.

I recommend wearing sunglassesboth for the sun and for bugs! At certain times of the year, the air is thick with flying insects. Getting a tiny bug in your eye is a painful event. For contact wearers, carry a contact case and lens cleaner on bike rides for just that reason. Some day youll be glad you did!

HEALTH TIP: Shake your hands downward frequently to get the blood flowing and to prevent pain or numbness in your arms and hands.

MAPPING OUT A WEIGHT LOSS PLAN

You will want to keep a record of your daily diet and food intake, your weekly body measurements and weight, as well as your bicycling miles and time.

The web site www.OpenFitness.net is an excellent way to track your progress. It is very easy to usesimply type in your information you wish to track. As the only community fitness web site of its kind, youll find it to be a fantastic motivation tool that will print out charts and graphs to show how much progress youve made in a few days, a week, or a month!

It keeps track of your food, vitamin, and supplement intake. Thousands of foods have already been analyzed by experts for number of calories, fat, carbs, and protein. You simply select the foods you ate from a pull down feature, and the daily total is tallied for you. Make sure you dont exercise when youve just eaten, or when its almost meal time. Both times will slow you down.

No matter how humiliating it is, measure your arms, legs, chest, waist, neck, hips and thighs once a week. The software keeps track of your weight and body measurements. The thrill of seeing those same inches melt away in the coming weeks will be worth the effort. Its especially impressive seen as a graph!

Consider investing in an instrument that actually measures body fatthere are inexpensive pincer-type instruments that measure fat by pinching you, or buy a set of bathroom scales that cost more but calculate body fat quite painlessly.

Try to ride 4-6 days per week. When you map out your weight loss plan, your short-term goals will change as you change. Youll quickly develop stamina for longer distance. As fat turns to muscle, your speed will increase. Each week, try to increase either your mileage or your speed.

You know how far youve been able to ride, thus far. Start keeping track of the exact route you are taking, the total mileage, and the length of time it took you. Make notes in your records for special circumstances. Did it get dark outside so you were forced to cut your ride short? Did the road crews dump a layer of gravel on your normally paved road?

What was the weather like? Was it dangerously hot? Was it windy? The wind can be your friend or your enemy. When the wind is behind you, your ride is a breeze...but coming from any other direction, be prepared to huff and puff. Accept any length of time as a job well done and simply get the ride accomplished!

Finally, add an upper body workout three times per week. Bicycling works your legs, but to get the rest of your body firm and trim, youll need to exercise your upper body, as well. The www.openfitness.net web site, created by a certified personal fitness trainer, has excellent features which allow you to design and track this portion of your fitness program, as well.

Bicycle riding is a fun, inexpensive form of aerobic exerciseits good for every part of you. But be warnedyou will need to buy a whole new wardrobe for the thinner, more beautifully fit body that emerges!

Sharyl Calhoun

See our 9 Day Cleansing & Fat Burning Program page at http://www.fastandnaturalweightlossprogram.com

The reason why most diets do not work is due to the body's conservation capacity. During a diet, the body protects itself against what it perceives as starvation. It does this by cannibalizing the lean muscle tissue that uses up calories.

Diets that take off more than two pounds in a week primarily remove the water and lean tissue from the body. Diets that are based on water pills (diuretics) do this directly, but the same effects are felt by most low-carbohydrate diets.

Many high protein diets usually produce weight loss for some time. This is because the body only uses as much protein as needed and the rest is changed to ammonia, which must be cleared from the body. The liver produces the amino acids required to convert this ammonia into urea, which is then passed out in the urine. Urea and ammonia are toxic to the body and are said to be hard on the kidneys and liver.

People lose weight rapidly because of loss of water as the kidneys draw moisture from the tissues in order to flush these protein waste products from the body. This means, the body chooses the lesser of the evils and forfeits necessary hydration to get rid of the toxins.

The reason we put on weight once the diet ends is because the desiccated tissues are quickly rehydrated and the lost weight regained.

The result of a high protein diet is that it makes the dieter feel tired and the burning of calories reduces. Since the body is trying to prevent starvation, it starts to use up tissues that burn calories, which are the lean muscle tissues - instead of the fat that the dieter actually wants to lose.

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Frank is a former body guard, professional martial artist and trainer. He will show you the proper way to do turbulence training

You probably picked up this book because you want to lose weight as a way of looking better. But the simple fact is, your weight is more than a matter of taste or aesthetics. It's a matter of health. I encourage you to read this chapter because it is, quite literally, the heart of the matter. Many of the problems associated with overweight affect your heart, and because of that, they affect your life. In this chapter, we discover why it is unhealthy to carry around excess weight.

The medical perils of being overweight

Being over weight increases your risk for many serious medical problems. The vast majority of overweight people suffer from one or more of the following conditions: diabetes, high cholesterol, high blood pressure, coronary artery disease, gall bladder disease, and arthritis. If that isn't bad enough, obesity is the second most important factor contributing to death in the United States. (It should come as no surprise that smoking is the first.)

Diabetes

Nearly 16 million Americans have diabetes, a metabolic disorder in which the body does not make enough insulin or cannot use it effectively. About 95 percent of people with diabetes have type 2 diabetes, which is closely tied to being overweight. Each year, more than 190,000 people die from diabetes or its many complications. For people who live with diabetes, it is a frequently disabling disease.

Diabetes is the leading cause of blindness in people between 20 and 74 years of age.

It is a major cause of kidney disease, requiring dialysis or kidney transplant.

People with diabetes are as much as four times more likely than others to have heart disease or suffer a stroke.

Diabetes causes nerve damage, which may require amputation of a toe, foot, or lower leg.

In men, diabetes is a frequent cause of erectile dysfunction.

There is no cure for diabetes, and it requires lifelong management and medication. All diabetics require a controlled diet to regulate blood sugar levels, and regular checkups to detect damage to the eyes, nerves, and blood vessels. There are ways to lower the risk of developing it, however. Although type 2 diabetes tends to run in families, people who are overweight and inactive are at much greater risk of contracting the disease.

Losing weight, controlling blood cholesterol levels, and engaging in some form of regular exercise are the best ways to prevent or delay the onset of type 2 diabetes.

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Ab exercises aren't the only thing you have to do in order to get your 6-pack. You also have to work hard on your diet as well, sticking to a fat-burning, muscle-building diet all year round.

Here's a list of 3 common myths about abs.

Myth 1) Exercise is more important that nutrition

Diet is first and foremost the key factor when trying to get 6-pack abs. Plan your nutrition in advance, to avoid dietary downfalls. Focus on protein, green vegetables, fiber-rich fruits, and zero calorie drinks such as Green Tea and water. Avoid all sugar.

Myth 2) You can "Spot reduce" the fat on your abs with crunches

No matter how many crunches you do, you won't be able to get rid of your ab fat with crunches alone. You need a good diet and an increase in your calorie burning from strength training and interval training.

When I trained athletes, most of them had 6-packs, yet didnt do a single crunch in their programs. Instead, the total body movements of their sports and quick, intense workouts helped them shed the fat and build enough muscle to help them achieve the coveted 6-pack.

Myth 3) You must do abs every day

You don't need to do direct ab training every day. Instead, train them twice per week and use non-conventional exercises such as Mountain Climbers and Stability Ball Jackknives to reduce the stress on your low back.

I actually avoid the overuse of crunches and sit-ups in my training programs. Instead, for beginners, we focus on abdominal endurance with planks and side planks, and work up to more advanced exercises, but still avoid doing hundreds of ab crunches lying on your back.

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

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Experts agree that being too heavy is bad for your health. Having too much fat can lead to serious health problems. More than 300,000 lives could be saved each year if everyone in America maintained a healthy weight! Next to smoking, obesity is the most common preventable cause of death in the United States.

Modify your diet

Calories are the basic unit of energy within food. When you eat, your body converts calories into energy. Your body uses what it can and stores the rest in the form of fat. You should eat a low-calorie diet if you want to lose weight.

A calorie is a calorie, whether it comes from a brownie or a serving of raw broccoli. The difference between them is the number of calories, nutrients, fat, and other ingredients in a typical serving.

Always eat regular meals, including breakfast

Skipping meals delivers a double whammy to your weight loss efforts. When you skip meals, your body goes into "starvation mode," signaling your body to conserve as much energy as possible -- this builds up body fat. Skipping meals is also likely to make you very hungry for your next meal, which could cause you to eat more. In fact, eating smaller amounts more frequently -- as often as six times per day -- may be best for losing weight. Bottom line: Eat meals and snacks at about the same time every day.

For significant weight loss, you need to make sure you are burning more calories than you consume. This usually requires commitment to a disciplined exercise program. However, there are also many small, simple steps that can help your weight loss efforts every day.

There are other quick and easy things that can really help. For example, brush your teeth after every meal. You may be less likely to snack, especially on sweets, when you have that fresh, clean feeling in your mouth. And another quick tip -- don't shop for groceries when you are hungry!

Here's another easy step: define your portions. Serve your ice cream in a bowl instead of eating it from the carton; put your chips on a plate instead of eating them from the bag. If you are not keeping track, it is easy to eat more than you wanted.

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Many research studies have shown that adding whole grains to your diet can have a significant improvement on your weight loss goals as well as providing many beneficial nutrients for good health. For some dieters, whole grains and what they are and what they are not can be confusing. Currently there is an emphasis on carbohydrates and their relationship to weight gain. This article will clear up some of the confusion by illustrating that whole grains help with weight loss, that not all carbohydrates are created equal, what natural whole grains you can add to your diet for rapid weight loss, and what health benefits these grains provide.

Let's start with what whole grains are and what they are not. Whole grains are cereal grains where the entire grain and all its vital nutrients are left intact. They are not processed as refined grains are. Grains that have been processed and refined are left with little nutritional value.

Natural whole grains are complex carbohydrates. These carbohydrates are broken down more slowly and release energy more slowly. Simple carbohydrates are those made with refined grains found in many processed foods and baked goods, are high in sugars and fats, and break down faster which results in insulin production. The increase in insulin production triggers the body to convert the carbs into fat and stores it. Whole grains regulate insulin levels that eliminate hunger pangs and provide a feeling of fullness that reduces food cravings.

Natural whole grains you can add to your diet are:

Flaxseeds

Wheat germ

Oats

Brown rice

Quinoa (pronounced keen-wah)

Millet

Pearl Barley

These grains are a great source of omega 3 fatty acids, are high in fiber and plant based protein, high in iron and other minerals. Whole grains also are part of a heart healthy diet. They are linked to the reduction of cholesterol levels, insulin regulation, are a good source of energy producing B vitamins as well as immunity boosting from vitamin E, manganese and zinc, and the prevention of some cancers.

They can be added to your healthy diet quite easily. Flaxseeds should be purchased whole and ground only when needed. Ground flaxseeds and wheat germ can be added to cereals, oatmeal, yogurt, pancake and muffin batters, and quick breads.

Quinoa is a grain that is bursting with healthy nutrients, minerals, and is considered a complete protein because it contains 8 essential amino acids. Quinoa can be prepared like rice and be substituted for couscous, rice dishes, and barley in soups and stews.

Natural whole grain foods should be added to any diet for rapid weight loss and a healthy eating lifestyle. These whole grains provide important health promoting benefits, reduce food cravings, and regulate blood sugar levels and burn calories more efficiently. So why not make whole grains a part of your weight loss diet.

For rapid weight loss ideas, and the 10 Changes to Your Diet that you can make right NOW for immediate results, visit Healthy Fast Weight Loss.