How to Lose Weight the Healthy Way

Currently, about 119 million Americans are classified as overweight or obese. Obesity is a serious health problem and is predicted to reach epidemic levels by the year 2020. The United States has the highest rates of obesity in the world.

One of the best ways to prevent obesity is to make people aware of the risks.

Here are just some of the diseases and conditions that obesity puts you at risk for:

1. Heart disease.

2. Stroke.

3. Diabetes.

4. Cancer.

5. Arthritis.

6. Hypertension.

7. Increased cholesterol levels.

8. Obstructive sleep apnea.

9. Depression.

Losing weight helps to prevent and control these diseases.

The quick weight-loss methods which have spread like wildfire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplements or pills do not work. If they do, the results are temporary.

It is much better to rely on healthy weight-loss options which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of weight in a short span of time.

Here are some tips on how you can lose those unwanted pounds in a healthy way:

1. Do not starve yourself.

The key to a healthier way of losing weight is: do not diet. Your body does not tolerate having insufficient food to fuel the energy that you use up every day.

If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So if you just eat one huge sandwich in one day, it ends up straight on your problem areas (i.e. your abdomen, thighs, buttocks, and hips).

Your body tends to hang onto the fats and use other forms of energy, such as protein, to fuel it. Your metabolism slows way down in anticipation of starvation.

2. Start your day with breakfast.

Your mother always said that breakfast was the most important meal of the day and she was right. Have a healthy meal in the morning to jumpstart your metabolism. Your food intake after you wake up will be used to burn fat all day long.

3. Eat small, healthy meals frequently throughout the day.

Five small meals throughout the day are better than three heavy meals. Eating more frequently, and in smaller servings, can prevent overeating. This will also increase your metabolism and make calories burn faster.

4. Decide on a realistic goal of how much weight you want to lose.

You must keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in two weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life. Once you have decided on a weight-loss plan or program, stick to it and make sure that you follow your own set of guiding rules.

5. Drink lots of water.

Your body needs sufficient water to burn fat and keep you hydrated and healthy.

6. Avoid too much of the wrong kinds of carbohydrates.

Plan your meals around lots of fruits and vegetables, some bread, brown rice or pasta for that carb fix that you need, plus a lean meat and protein rich foods. Sweets, sodas and pastries should be once in a while indulgences only.

7. Watch your fat intake.

Fat is not the culprit to being overweight. You need this to keep your weight at the proper level. But the calories do add up. There is such a thing as healthy fats. They are called omega-3 essential fatty acids. Olives, peanuts and canola oil, have these healthy fats. Tuna, salmon and mackerel also have these omega-3 fats, which are good for the heart.

8. Exercise.

Leave your car if you are only going a few blocks from home; take the stairs instead of the elevator; jog, cycle or skate. Use these activities and other home chores regularly and you won't even notice that you are shedding pounds.

It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself. Go slowly, if you have already lost five or 6 pounds, take a short break, then try to lose the next 5 pounds.

Eat healthy, drink lots of water, get enough sleep and exercise.

This plan gives you the best opportunity to weight loss. Be gentle with yourself. Remember, it's about progress, not perfection.

I Feel Like A Kid Again!

Dear friends,

Yesterday was a weird day for me... For the first
time in a long time I felt like a kid again... standing in the middle of toys r us... when my parents told me I can pick whatever toy I wanted.

Here's the reason why I felt this way?

Yesterday there was an all-day event called FitcomXpo and if you don't know about it
you can find out more by going here:

http://www.fitcomxpo.com/index.cfm?affID=prt20007

Anyways, the event featured the best fitness info I've heard in a long time from all walks of life in the fitness industry.

I'm talking Alwyn Cosgrove, Pat Rigsby, Todd Durkin (Trainer of Former NFL MVP), Pete Siegel who works with pro athletes on their mindset, and that was just 4 of the 39 presentations from yesterday...

The crazy thing is...

I still have 2 more days of this to go!

Don't make the mistake of being left
outside in the cold on a stormy winter day...

Come join the fun in the virtual sun with FitcomXpo...

http://www.fitcomxpo.com/index.cfm?affID=prt20007

How Green Tea Extract Can Lead to Weight Loss

Green tea has always been known to have several health benefits, but did you know that it can contribute to weight loss as well?

A recent study published in the American Journal of Clinical Nutrition shows that green tea extract can increase metabolism and fat oxidation of the body. In theory, scientists believe that the weight loss benefits of green tea extracts are due to their caffeine content. The results of the study, however, show otherwise as they discovered that green tea extracts have weight loss benefits beyond that of caffeine.

In their study, the researchers administered alone the same amount of caffeine as that in green tea extracts but found that it did not make any significant changes in the body’s overall energy expenditure. This led them to conclude that green tea extracts have ingredients in them that actively interact with each other, promoting increased metabolism and fat oxidation that lead to weight loss.

Further findings indicated that a certain compound found in green tea extracts might be the ingredient that causes weight loss. These green tea extract compounds are called Flavonoids and they may alter the way the body uses norepinephrine, which is a hormone that monitors how calories are burned. When these flavonoids interact with other green tea extract ingredients, more calories are burned thus contributing to weight loss.

Another ingredient that actively contributes to the weight loss benefits of green tea extracts is the compound catechin polyphenols. These compounds also interact with other green tea extract ingredients in order to promote weight loss by fat burning and thermogenesis, a process of losing energy by daytime heat.

The great thing about the weight loss benefit of green tea extracts is that it does not have any adverse side-effects. Unlike other herbal products like ephedra and prescription drugs for obesity, green tea extract does not increase the speed of heart rates or raise blood pressure. In this regard, green tea extract is an effective and safer alternative to other weight loss products which may cause harm to the user.

The study conducted by the University of Geneva on the weight loss benefit of green tea extract implicated that green tea extract can also help thyroid patients. According to dietitian Lynn Moss, M.S., R.D., green tea extract is a healthier choice for people with thyroid who may be too sensitive to stimulants. Green tea extract can promote weight loss by increasing metabolism without over stimulating the adrenal glands.

A common beverage throughout Asia, green tea has recently gained popularity in the West. Further research has been conducted to identify other health benefits of green tea extracts aside from weight loss. It was found that certain green tea extract compounds can significantly reduce the risk of heart disease, cancer, and even ulcers.

Drink green tea everyday to gain the benefits of its extracts. Substitute it for your morning coffee or a soda at lunch. It truly is a miracle in a cup.

The World's Largest Online Fitness Event

I have some really exciting news to share with all my readers. This is an opportunity not to be missed.

FitComXpo will bring together over 80 fitness experts to participate in the world’s largest virtual fitness event. These experts will all share there knowledge in an online seminar from March 25-27. It will be just like you are there in person, without all of the costs. You can watch in your pajamas.

There will be 100+ cutting-edge sessions by experts covering everything from the latest training techniques, fitness strategies, weight management programs and motivation.

Experts such as Alwyn Cosgrove, Valerie Waters, Mike Boyle, Don Chu, Ryan Lee, Amanda Vogel, Vince Delamonte, Joey Atlas, John Berardi, Brian Grasso, Jayson Hunter and many, many more will be there.

This event is for everyone, it doesn't matter if you are new to training or you work in the industry, with so many different sessions there is more than one thing for everyone.

Use the link below to lock in the early bird rate, and save ½ off, while it’s still available and take a look at all the sessions that have been lined up.

FitComXpo

MERRY CHRISTMAS!!

Wishing you and yours a wonderful and safe holiday season!!

8 Simple Diet Tips to Stay on Track This Holiday Season

It’s the holiday season fast upon us and you are determined not to have your weight loss sabotaged by all the partying and holiday feasting. But what can you do? Everywhere you look temptation lurks. Here are a few tips to help you meet the food and diet challenges for this holiday season.

1. Opt for the veggie trays and fresh fruits.

2. Limit your intake of alcoholic beverages. They are laden with calories and increase your appetite.

3. When cooking you can substitute non- or low fat ingredients in many holiday dishes without losing taste.

4. Fill up on healthy foods, like salads, before attending any parties. That way, when you get to the party, you won’t be as tempted to overeat on all of the more fattening dishes.

5. Drink lots of water throughout the evening.

6. Find ways to be active. Take a walk after eating. Include family and friends.

7. Choose leaner cuts of meat like white meat turkey rather than dark meat.

8. Don’t deny yourself. Allow yourself to have a taste of dessert. Split a serving with a friend.

Don’t let food stress you out and keep you from enjoying the holidays. Spend quality time with your family and friends. By following these simple tips to help you stay in control, you can stay on track and focus on fun. Happy Holidays!!

Free Weight Loss Tips

The greatest free weight loss tip that anyone could give you would be to examine your diet and determine if the food that you eat on a regular basis is nutritionally sound and meets the caloric and metabolic requirements of your body.

If your diet consists mainly of junk food then there is every chance that you're going to put on weight over time. Eventually obesity sets in because junk food is nutritionally lacking in the macronutrients required for a healthy weight.

Another weight loss tip would be to drink sufficient water throughout the day to remain hydrated. Water keeps your body in a healthy zone and your digestive system and elimination working optimally.

Refrain from going on yo-yo diets where you stop eating food or quantities of food for a period of time. Most of these diets are so difficult to maintain that you are back to the same old eating habits as prior to the diet. The only difference is that you generally put that weight back on plus some. This constantly losing and adding weight is very bad for your system and over time causes you to gradually increase weight.

Another good free weight loss tip is to look at losing weight and eating right as a way of life or a lifestyle change. Diets do not work, but lifestyle changes do. With lifestyle changes, you replace the poor food choices that you have been eating with healthier options. And you do so at a pace that is comfortable for you and one which you will stick to. Don't try to replace all of your bad habits at once. Do so gradually until they become good habits, or lifestyle changes.

No matter what weight loss plan you decide to utilize, it is always wise to speak to your physician or a professional to help you determine if the plan you have chosen will adequately meet your bodily requirements in addition to helping you lose weight.

Weight loss can be achieved easily and relatively painlessly. Take your time and do it in a healthy way. You'll be much happier if you do.