Healthy Weight Loss
Healthy weight loss is surprisingly easy as long as one follows a proper diet and exercise plan.
Obesity and weight related issues cause both cosmetic as well as health problems. Weight loss through crash diets is not a viable option as these plans are extremely restrictive and often deprive the individual of the nutrients he/she requires and this places a great deal of stress and strain on the individual’s body. Healthy weight loss ensures that a person sheds the excess weight but without compromising their health. A healthy weight loss diet and a regular exercise schedule will go a long way in ensuring weight loss.
While most people want instant results these days, it is more important that these results are long lasting. A healthy weight loss diet may not help you to shed the weight instantly but it will definitely help to keep the weight off permanently. One of the simplest healthy weight loss tips is to keep in mind that you need to change your lifestyle and eating habits permanently in order to achieve lasting results.
A healthy weight loss diet is one that is rich in nutrition but low inn calories and so a diet that consists mainly of raw fruits and vegetables is an excellent option.
You can have a large serving of fruits or a milkshake for your breakfast. On the weekends you can treat yourself to a fruit smoothie made from yogurt and your favorite fruits. You can have a large salad made of assorted vegetables for your lunch and to ensure that you receive your daily requirement of protein you can add thick slices of steamed chicken or turkey to it. Your evening snacks should be filling and so you can have a large fruit platter once more. Your night meal should be satisfying but should not make you feel queasy and so it is important that this meal is high in fiber but low in oil and fats. You should also have a handful or two of assorted nuts during the day as this will help to provide your body with the essential fats it needs. Eliminating all fats from your diet is very unhealthy as this will cause your hair and skin to look coarse and unhealthy. There are several natural weight loss tips that you can use to increase the effectiveness of your diet. Drink a large glass of warm water along with the juice of a single lemon every morning as this will help to cleanse your system, promote healthy bowel movements, and stimulate the usage of fat that has been stored in the body.
There are many of us who need to lose weight quickly as we often realize only at the last minute that we do not fit into the outfit we need to wear for a special occasion. In such a situation, you can opt for a healthy but fast weight loss program which will ensure that you lose the excess weight within the given time frame. You can follow a 7 day cabbage soup diet as this is a healthy fast weight loss diet plan. You will need to consume large amounts of cabbage soup along with specific foods on certain days for an entire week in order to obtain noticeable results.
This diet plan is meant specifically for a week and should not be followed for a longer period of time as it could leave you a little weakened and fatigued. you can, however, take a break from this diet for a few days and then resume for another 7 days as this will increase the effectiveness of this diet plan. You can discuss various healthy weight loss plans with your doctor before deciding on one that meets your requirements.
Heart Healthy Diet
As the name suggests, a heart healthy diet is a diet plan that recommends the consumption of heart healthy foods, to reduce the levels of cholesterol and prevent the risks of heart attacks or other heart related diseases.
The main objective of following a heart healthy menu is to maintain healthy levels of lipids and cholesterol in the body. The consumption of heart healthy meals can help reduce LDL levels, which are normally regarded as the “bad cholesterol”, as they are harmful for the heart. A heart healthy diet also increases the level of HDL in the body. HDL is known as the “good cholesterol”, as they have several health benefits.
Like most other diet plans, a heart healthy diet also helps in achieving and maintaining a healthy body weight. You may find it a bit difficult to change your eating habits immediately. Therefore, given below are some tips that can help you to switch over to cholesterol reducing foods in the long term:
Reduce cholesterol and other unhealthy foods: The most important step in a heart healthy diet is limiting your intake of saturated fats and trans-fats, which reduces your cholesterol as well as the risks of suffering from any coronary artery diseases. Therefore, foods like butter, shortening, margarine, chips, crackers and cookies should be avoided.
Using olive or canola oil and fruit and vegetables in place of unhealthy snacks can help you achieve your target.
Opt for foods that are low in fat, but high in protein: While lean meats, fish, poultry and certain low fat dairy products are high in protein, it is important to prepare them in a way, that helps cut down on fat. Therefore skim milk should be chosen over full-cream milk and skinless chicken should be baked or grilled, instead of fried. Other foods that are high in protein, but low in cholesterol are legumes and soybean.
Increase the amount of fruit and vegetables you eat: Fresh vegetables and fruits are not just high in dietary finer, vitamins and minerals, they are also low in calories and cholesterol. High consumption of these foods helps reduce the risks of cardiovascular diseases. Moreover, eating larger quantities of fruits and veggies can help you limit your consumption of foods that are higher in fat, like bread, cheese, meat, and so on. However, canned fruit, frozen fruit with sugar, fried vegetables and coconut should be avoided, as they are all high in fat.
Eat more whole grains: Most whole grains are rich in fiber, which is great of the digestive system and helps in regulating your blood pressure and the health of your heart. Flaxseeds are a great way of adding whole grains to your diet. Products that are made from white flour should be strictly avoided, as they are high in fat and are not nutritious.
Decrease the amount of salt in your food: Salt is one of the major contributors of high blood pressure and therefore cardiovascular diseases. Reducing the amount of salt that you add to your food is the first step towards the right direction.
Instead of adding salt, try using herbs or other spices, to make your food tastier and more flavorful.
Control the size of your portions: Pre-decide how much you should eat in a day, which will help you to avoid overeating. During meals, eat till you are no longer hungry and do not stuff yourself.
Create a heart healthy menu for yourself: It is quite easy to find a variety of heart healthy recipes through books and online resources. To make your diets and your menus more successful, it is important to try a variety of these recipes.
Remember that treats are allowed, on occasion and therefore it is alright to allow yourself an indulgence every once in a while. But this should be an exception, rather than a rule.
Diet – These days it is fashionable to be on a diet.
They are considered quick-fix solutions – follow a three day cleanse diet and look great for your best friend’s wedding. Unfortunately when it comes to the human body, there are no fast solutions. There is only one way around that problem – eating healthy and exercising.
Contrary to popular belief, it isn’t a good diet that will help you lose weight and look good, it’s eating healthy. The healthiest foods give your body all the nutrients it needs and also bring a youthful glow to your face.
But how does one go about eating a healthy diet plan? If you are planning to put an eating healthy menu plan together, look no further.
This article will guide you through the process.
Eating Healthy Meal Plans – What you eat determines how you feel. Our food choices have a direct impact on our health. Make the right choices and lead a more energetic, healthy life. These foods can help lower the risk of modern day killers like heart disease, high blood pressure, diabetes, and depression. They also provide the body more energy reducing your dependence on supplements and surgery.
Consult a Nutritionist – The first step to eating healthy is to consult a nutritionist.
Based on your current eating habits, age and healthy, you can design a healthy food plan that delivers all the needed nutrients to the body and makes up for the ones that are in the deficit.
Eat (and Serve) Small Portions – Eating healthy isn’t about cutting down on your meals. It just means cutting down on your portions. It is best to eat five small meals a day. The emphasis here is on small meals. These meals are spaced at just the right intervals so as to help you avoid the trap of binge eating as a result of craving. This one simple step in itself will make a huge difference to how you feel and look with a couple of months.
Make Smart Substitutes – Eating healthy isn’t about eating boring. It’s about making smarter choices. For example why have regular milk when skim milk tastes the same and is better for the body. The same goes for plain bread (or pasta) in comparison to the whole grain variety. Switch to a healthier cooking oil like olive oil instead of butter or cholesterol increasing variants like coconut oil.
Indulge but in Moderation – The biggest hurdle to eating healthy comes when you cut yourself off from the foods you love. Such a program ensures your follow healthy eating habits for a while before giving it up and resorting to foods you crave. Chances are such cravings can lead to unhealthy binge eating. Instead go ahead and order you favorite foods but cut down servings – if you always opt for a large or medium of something, order one serving smaller. Use foods you love as an incentive to your healthy eating scheme. For example if you stick to your weekly diet plan, treat yourself to a small burger and (small) fries, with a side salad, or a slice from your favorite pizzeria.
Eat right – Be sure to include the healthiest foods out in every meal – fresh fruits and vegetables.
These are low in calories and cholesterol free and will deliver a number of nutrients essential for healthy living. These include vitamins, fibers, minerals, and antioxidants. Also be sure not to cut out any nutrients. Fat free diets and carbohydrate free diets can harm you in the long run as the body needs both these nutrients in small quantities. If you are unsure about quantities, consult your nutritionist. Also be sure to drink lots of water through the day.
Healthy Eating Habits
Healthy eating habits are not very difficult to adopt, even if you have not been following a healthy diet for some time.
Some of the best healthy eating plans require some minor adjustments in the already established diet schedule. You will need about 40 different nutrients, which are contained in different healthy foods. A variety of nutrient rich foods, like fruits, vegetables, dairy products, whole grains and other such foods can help you fulfill your calorie needs.
Different people have different calorie needs. These calorie needs are designated according to the age, sex, activity levels and special conditions such as a disorder or pregnancy.
A food guide pyramid or a nutritional facts guide can help you determine how much calories you need and accordingly, you can make your healthy eating plans.
Whole grains are considered to be one of the healthiest portions of food. Most surveys show that people continue to consume polished or refined grains, simply from the lack of knowledge about the benefits of whole grains. If you are consuming six to eight servings of foods like breads, pasta, rice and other grains, at least 50% of these should be made of whole grains. You can buy whole wheat bread instead of refined flour bread.
You can also substitute rice with brown rice. Apart from the whole grains, vegetables and fruits are also an important part of a healthy diet. To make sure you have access to healthy eating foods at all times, slip in a piece of fruit with you when you are traveling or in office. These fruits make for excellent snacks in between meals.
Some of the best healthy eating diets include regular meals, with lots of fruits and vegetables, and limited amounts of carbohydrates and fats. In order to maintain your body weight and fat content, you should also exercise regularly. Any diet plan, which tells you to skip meals, is a flawed one. If you want to keep a check on the amount of calories you are consuming, it is better to consume healthy foods along with regular exercise. Skipping meals will only slow down your metabolism.
Though it is important to consume all your meals throughout the day, it is also as important to make sure that you are consuming moderate portion sizes. A lot of people don’t really know the correction portion sizes and therefore end up eating more than they should. For instance, a cup of pasta is usually two portions, whereas a pint of ice cream is four portions. Knowing the correct portion sizes can help you plan a meal in a better manner.
Even though many say that fats and carbohydrates are bad for the body, the truth is that these are also part of the essential food groups and therefore are required in your body. it is not wise to completely eliminate fats and carbohydrates simply to reduce calorie intake. Instead, it is better to reduce their quantities. High fat meats and whole milk products, for instance, are best consumed in reduced quantities.
Instead, skimmed milk and lean cuts of meat are much more beneficial.
You can create a balance in your meals. For instance, if you consume a lot of sugars in a meal, you can compensate by cutting down on your sugar intake for the rest of the week. Similarly, if you miss out on a particular food group on one day, you can make up in the next meal or the next day.
For health eating fruits and vegetables are perhaps the best choice. Both fruits and vegetables are loaded with nutrients and also contain fiber, which helps add bulk to the diet and keep you satiated for a longer period of time.
A healthy diet is the basis of a healthy body.
Contrary to popular beliefs, there are no strict nutritional philosophies and unrealistic demands when it comes to a healthy diet. You do not need to deprive yourself of all the foods that you love and neither do you have to stay unrealistically thin. In fact, if you do consume a healthy diet, there would be none of the bleak things that are painted in this picture. You will realize that not only do you feel and look great, you also have lots more energy to keep going throughout the day.
Eating healthy is not something that is very difficult. It simply needs a conscious attempt at understanding the nutritional basics and then following them. It is more likely that you will have to avoid eating the foods that you love if you do not follow a healthy diet and fall prey to diseases like diabetes and heart conditions, which call for strict diet control. When stick to healthy dieting, eating healthy and in moderation, you can continue to eat the things you enjoy even when you are much older.
In order to begin to develop healthy eating habits, you have to first learn how to be smart about eating and how to follow the proper nutritional guidelines. A healthy diet plan not only includes what you eat, but also how and when you eat it. When you choose to eat healthy foods, prepared in a healthy manner, you significantly reduce the chances of heart diseases, diabetes and cancers.
There are many other great benefits to a healthy diet. For instance, consuming a heart healthy diet can keep you away from heart diseases. A regular healthy meal can improve your mental functions and can give you enough energy to complete all the tasks that you need to do during a day, without making you feel tired or fatigued. If you are overweight or obese, a healthy weight loss diet can help you lose weight without causing any nutritional deficiencies. It will also help you manage your weight in the long term, without having to endure rebound weight gain.
Here is how you can adopt a healthy diet lifestyle:
1. Changing from your regular eating habits to a healthy diet may not be a simple thing.
You will have to manage this through a series of small changes over a long term. Healthy eating should ideally be approached gradually, one step at a time. When you are able to reach this one step at a time, you will be able to sustain your diet in a more meaningful way.
The easiest way to do this is to consider your diet as nourishment and stop counting calories. When you are eating healthy, there is no need for measuring the sizes of your portions. You should eat fresh foods and the diet should have variety. This means that each of your meals should be composed of foods from all food groups. When you incorporate fresh ingredients, your diet will automatically become more appealing.
It is also vital to make any changes in the diet slowly. You can begin by substituting your regular foods with healthy diet foods. For instance, if you consume four pieces of bread in your breakfast, replace them with two pieces of brown bread and one apple. You can also include salads to your meals and substitute olive oil for regular oil as a cooking medium.
Do not be concerned that you are only making small changes in your diet. Keep in mind that every change that you make in your diet will have some impact on your health. It is important to understand that even the littlest of changes that you make on your diet has a large impact on it.
2. Healthy eating does not mean that you cannot eat specific foods anymore. Rather it means eating all kinds of foods in moderation. This means that when you are consuming foods, you choose from all the different food groups and eat everything you like. Even though you may be led to believe that certain foods are not good for you, the truth is that the body requires carbohydrates, proteins, fats, vitamins, minerals and fibers – all of them in moderate amounts to remain healthy.
While a balanced healthy diet does mean consuming foods from all the major food groups, it also means that you should convert your portions to smaller sizes. This will help you consume everything in moderation. Since the sizes of servings have increased in the recent times, it is only wise to reduce your own portions yourself.
3. Believe it or not, healthy eating habits are a lot about how you feel about your food. If you do not relish your food and simply gulp it to sate your appetite, not even a healthy diet can help you. Consider the nourishment obtained from food and relish the tastes as you eat. This is why most people advise others not to eat alone. When you eat with someone, food does not only have emotional benefits, but also many social benefits.
Eating alone, or in front of a TV can lead to overeating. Each of the meals that you consume should be meaningful.
In addition to enjoying your mealtimes, you should also chew your food well. Most of the digestion of food occurs in the mouth and if you do not chew your food well, it can cause indigestion.
While eating, it is also important to be aware of what your body is telling you. A lot of times people overeat despite being full. This is not the right and healthy way of eating. Another common mistake people make is to eat when they are simply thirsty. Mistaking thirst for hunger is the most common mistake that people make.
Healthy Diet Foods
Those who are looking to lose weight should keep in mind that it is necessary to consume balanced diet foods as a healthy body tends to lose weight faster than a body that is malnourished.
Healthy diet foods should ideally include all of the 22 essential minerals and vitamins required by the body for good metabolism and to control ones weight. Some of these vitamins and minerals include Vitamins B2, B5, B6, magnesium, zinc, chromium etc. Weight loss diet foods are those foods that should cover all the food groups required for the individual to follow a balanced diet and include the healthiest proteins via foods like lean beef, fish, chicken, healthiest unrefined vegetable oils as well as healthiest carbohydrates such as fruits, whole grains, vegetables and beans.
Those looking to follow a weight loss diet may be tempted to snack on fatty or oily foods from time to time and this can be taken care of by eating healthy snacks foods such as salads, fruits, popcorn without butter etc. In this way one can satiate the craving for a snack and at the same time not jeopardize the weight loss diet. Healthy diet foods should form an integral part of a healthy diet plan as they tend to firstly reduce the risk of disease or infection and also boost recovery additionally, on account of the enhanced metabolism, the individual is also able to convert the consumed food into energy must faster.
Breakfast being the most important day as always promoted by dieticians should include healthy breakfast foods that are rich in dietary fiber i.e. both insoluble and soluble found in foods like oats, apples, beans, nuts, fresh fruits and vegetables. Healthy diet foods which are part of any healthy diet program are highly effective in maintaining a healthy digestive system which in turn helps one to enjoy a variety of foods and also reduces the risk of gastrointestinal complaints and indigestion. A healthy diet comprising of healthy diet foods not only ensures the overall well being of an individual but also helps in maintaining the body mass index , reduces the risk of several diseases such as cancer, diabetes, stroke, osteoporosis, cardiovascular ailments etc. Those looking to take up healthy eating should learn how to eat smart and also know which foods should be included in ones daily diet to boost ones energy, enhance the mood and memory.
The first step to healthy eating is to not be overly concerned with counting calories or measuring portion sizes all the time and instead simplify by focusing on variety and freshness of the foods. Ones diet should not be changes overnight to include healthy diet foods and hence the individual should take small steps towards changing the diet by gradually including a portion of salad to ones daily meals and then increasing the portion or including more healthy diet foods such as fruits, fresh vegetables, lean meats etc. The key to sticking to a healthy diet plan is moderation and not simply denying oneself certain foods because this will increase the cravings even more. If one is craving for some salted, fried or sweet foods in the midst of a healthy diet they should overcome these cravings by reducing the portion size of these foods and gradually stopping them altogether.
This will automatically not make the individual crave for such food sin de course of time. Any healthy diet is not complete with healthy diet foods alone but also requires to be supplemented with exercise on a regular basis. A healthy diet should always include plenty of fresh fruits and vegetables as they are packed with minerals, antioxidants, vitamins and fiber.
The Best Life Diet
The best life diet is an excellent diet plan for those who not only wish to lose weight but also follow a healthy lifestyle.
This type of a diet plan provides long term weight loss and also helps to maintain the weight loss. Many people often try fad diets and crash diets in order to lose weight quickly but this is not really a healthy option.
The best life diet plan is generally a 3-phase plan and the first phase lasts for a minimum of 4 weeks. The best life diet recommends that the person following the diet eats 3 meals on a daily basis which should also include a snack. The diet also stipulates that the person should not be eating for a minimum of 2 hours prior to his or her bedtime. They should ensure that they drink plenty of water and completely avoid all alcoholic beverages.
They should also ensure that they are taking any recommended supplements on a daily basis. They should also increase their physical activity by following a regular exercise plan. If after 4 weeks of following this program, the best life diet plan has caused you to lose more than a pound of weight, then the person can move on to phase two of the diet program. If there has been no difference in the weight then the individual should stick to phase one of the best life diet for another couple of weeks. The question people most often post to their dieticians or health experts is ‘what is the best diet plan for me’ and the answer to that question will vary according to the constitution of the person, eating habits, the exercise routine one follows among other factors.
One needs to develop an understanding for the physical and also the emotional sides to one’s hunger pangs. When following any diet plan, one should weigh themselves regularly to see if they are losing any weight. If there is no then maybe they will need to alter their diet plan. Besides following various diet plans when trying to establish what’s the best for me, making adequate changes to one’s lifestyle is also essential.
Some of the snacks one is permitted to have when on a diet include low fat yogurt, chopped salad, whole grain crackers that can be eaten with some low fat cheese like Swiss cheese or cheddar cheese. One can eat pasta with shrimp or chicken for main course or alternatively try a trout that is garnished with lemon and herb. Some other quick snacks include carrot sticks or celery sticks. Some other tips to help one losing weight when following a diet include drinking plenty of water or even any calorie free beverages. Always ensure that one is getting adequate portions of foods and vegetables in their diet thus covering their fiber requirement always. One should be choosy about the snacks they eat in the nighttime. They should not end up making them feel bloated, tired or stuffed.
Always finish eating at least 2 hours before going to bed to allow one enough time to digest their food. Even when on diet one can still enjoy eating their favorite foods. However one needs to ensure that they eat in moderation. Another important tip when on a diet to lose weight is to eat many small meals several times in a day.
Some people can eat up to 6 to 7 small or mini meals in a day. These are then able to control their weight better and also their hunger pangs. One should also increase their protein intake by eating plenty of cheese, yogurt, nuts, or beans during their snack time or their meal time. One can also spice up their diet food to make it more appetizing.