A Successful Weight-Loss System Researched By Harvard University.

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You may have heard of the 'Mediterranean Diet'. It is well known to be one of the healthiest eating regimes known to man as well as an effective and powerful deterrent against heart disease, cancer and other life-threatening illnesses.

What you might not know is that if applied in the correct way this type of diet can also be used as an extremely effective means of losing weight - and a lot of it!!

Losing weight AND improving your health at the same time? Unheard of - until now!

Unlike 'fad' diets which are primarily designed for extreme weight-loss, the Mediterranean Diet actually works WITH your metabolism to achieve long-term and permanent results. The speed that you lose weight could be slightly slower but the end result is MUCH better.

Diets such as the 'Atkins' or the 'Cabbage Soup', apart from being dangerously unhealthy, have been shown to make the dieter lose water rather than actual fat - this can be extremely counter-productive.

If weight is lost too quickly there can be up to a 6% loss of muscle tissue as well as any fat or water lost. As a result, when the weight eventually returns - and it always does - more fat actually replaces the lost muscle which means the dieter will end up being fatter than he was before!!

To lose weight effectively, the method has to be realistic and according to research carried out by Harvard University, the Mediterranean Diet is the solution.

To learn exactly how to achieve permanent and healthy weight-loss visit:

www.mediterraneandietsecrets.com

Anthony Glassman - co-author of Mediterranean Diet Secrets

co-author of Mediterranean Diet Secrets

Getting Enough Fiber Is Important For Weight Loss

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Fiber is an important part of a healthy diet, but did you know it can help you in your weight loss efforts? Filling up on fiber can help you to feel full for longer, therefore causing you to eat less overall which will result in healthy weight loss.

In addition to helping you lose weight, fiber also has many positive health effects. Fiber has been linked to managing diabetes, cutting cholesterol, and limiting heart damage. One Swiss study found that eating a high-fiber meal reduced hunger more than a meal which was low in fiber.

How Much Fiber Do You Need?

You should consume between 25 to 35 grams of fiber a day. While that might not sound like a lot, most Americans only get about 15 grams and many much less. Fiber can be found in most fruits and vegetables including carrots, peas, broccoli, spinach, and cauliflower.

In addition, there are many cereals and breads that have a good amount of fiber, but you must read the labels to determine which ones. Typically anything made with whole wheat or whole oats or bran will have fiber - plus these cereals tend to be natural and low in fat and sugar which also help with your weight loss and are better for you overall.

How Can You Eat More Fiber? There are some easy ways that you can increase your fiber intake. Think about adding garbanzo beans to a salad or soup, or add a tablespoon of bran to your cereal. Leaving the skins on fruits and vegetables will also increase your fiber intake. The actual fiber content of each individual food isn't that much so it is best if you simply eat more types or servings of fiber rich foods each day.

Consider eliminating meat from some of your meals. Meat has no fiber, and it doesn't give you the benefit that you get with fiber-rich food. Instead, try eating more grains, fruits, and vegetables. In this way, you can be sure your meal has a healthy concentration of fiber.

Add Fiber Gradually

It might be difficult for your body to become accustomed to a diet that is rich in fiber. It is indeed counter-cultural, since many families grew up consuming a great deal of meat. However, if you're really want to lose weight and be healthy, you'll give fiber-rich meals a try. Fiber rich foods, combined with sensible eating, can help you lose weight and keep it off.

Don't try to totally change to a high fiber overnight. It may require a great deal of trial-and-error before you hit upon the right amount of fiber. However, in the end, you may be amazed at the positive role that fiber plays in your diet. And it may inspire you to encourage your loved ones to add more fiber to their own diets as well. A diet high fiber diet can help you to manage the amount of food you eat and has many health benefits. So load up on fiber--and watch your waistline shrink as a result!

Lee Dobbins writes about Low Carb and Low GI eating as well as other weight loss issues. Visit www.lowcarb-resource.com for more articles on healthy dieting.

Weight loss is synonymous to good health

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Weight loss is synonymous to good health. Our health is a big asset which requires proper care and nurturing. A healthy diet pattern with a mix of regular exercise leads to a fit and trim body. Possessing a good physique gives us inner and outer confidence whereas an obese physique makes us dull and pessimistic. Apart from this, obesity or overweight breeds other diseases and makes our existence uncomfortable and unpleasant. Apart from causing physical torture, it often results in emotional suffering which is one of the most painful aspects of this ailment. Most of us have this notion that obesity is just a cosmetic problem but in reality, it's a health hazard. A person with excessive weight is twice as likely to die prematurely as compared to an average-weight person. This is because obesity has been linked to several serious medical conditions such as diabetes and strokes. A weight increase of 11-18 pounds doubles the risk of developing type 2 diabetes in comparison to individuals with normal weight.

Diabetes and overweight is interrelated and due to this factor a term diabesity has been coined to signify the close association between obesity and diabetes. Type 2 diabetes is one of most prominent ailment found in obese people. This form of diabetes reduces body's ability to control blood sugar. The most alarming factor about this disease is that it is a major cause of early death, heart disease, stroke, and blindness. Overweight people are twice as likely to develop type 2 diabetes compared to normal weight people.

Type 2 diabetes is the most common form of diabetes. In type 2 diabetes, either the body does not produce enough insulin or the cells ignore the insulin. Insulin is necessary for the body to use sugar. Sugar is the basic fuel for the cells in the body, and insulin takes the sugar from the blood into the cells. The chances of its occurrence can be reduced by losing weight and exercising more.

If you have type 2 diabetes, losing weight and becoming more physically active can help control your blood sugar levels. Increasing your physical activity may also allow you to reduce the amount of diabetes medication intake. Losing a small amount of weight can also reduce your chances of developing heart disease or a stroke and make your body ailment free. One of the easiest methods of weight loss is diet pills. Diet pills such as phentermine have helped millions of people in overcoming obesity so make it a part of your life for the benefit of your health.

Rianpeter is a contributing author to the Phenterminehome.com for distinct article sites/journals. Visit the websitehttp://www.phenterminehome.com for more information on Phentermine Diet Pills. For questions, please send an email to rianpeter@gmail.com

Is there such thing as the "magic" weight loss pill?

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Is there such thing as the "magic" weight loss pill?

Modern medicine has given us a number of miracles in a bottle. We have pills for arthritis, pills for heartburn, pills for heart trouble. We have pills that will help us wake up in the morning, pills that will help us digest our afternoon meal, and pills that will enable us to sleep at night. We live in a pill-popping society.

Because of the number of medications available, we often turn to pills to cure what ails us--no matter what our trouble might be. Whether it's physical or emotional, we may believe that medication will take care of the problem. As a result, it's not surprising that a number of us also turn to diet pills in an effort to control our weight.

There are a number of advantages to using diet pills when trying to fight fat. To begin with, diet pills are quick-acting--we may see results after only a little bit of time has elapsed. As a result, we may gain confidence and lose even more weight as a result of our success with diet pills. Other people--friends, relatives, co-workers--may notice our weight loss and may compliment us as a result. Consequently, we may be motivated to work even harder at our weight loss.

Diet pills are also convenient. We can keep them in our medicine cabinet or kitchen cupboard. We can take a pill in the morning and not have to worry about our weight for the rest of the day. We don't have to do a great deal of research, as is required when we are trying to determine which diet to try. In addition, taking a diet pill is hardly as strenuous as running five miles or swimming ten laps.

Moreover, diet pills can help us to shift some of the responsibility for losing weight to another entity. No longer is it simply up to us to control our weight. We look to the pill to resolve our weight problem, once and for all. This can help to lower our anxiety, reducing our stress level.

But there are also serious disadvantages to using diet pills. For instance, there is the possibility that we will become addicted to the medication. This can take a toll on not only our physical health, but our emotional health as well. We may become too dependent on the pills, expecting them to solve our weight problems.

Diet pills also teach us nothing about good nutrition. You do not have to learn about proper diet if you are depending on a pill to take your excess weight away. As a result, an individual may never discover the importance of healthy eating, and his or her overall health could suffer as a result.

In addition, there is no such thing as a quick fix when it comes to weight loss. While you might lose weight for a time after taking diet pills, you could quickly regain the weight, once you go off the pills. As a result, diet pills fail to provide a life-long approach to healthy weight maintenance.

Given the pros and cons of diet pills, you might be wondering whether they would be right for you. Check with your family physician. He or she is in the best position to assess your overall health and determine whether diet pills would be appropriate in your particular case. Secondly, consider consulting with a nutritionist. He or she can help advise you about whether to take diet pills.

Diet pills are a huge industry within the U.S. So, there is a great deal of marketing, urging you to purchase these so-called wonder drugs. But, before you buy, you have to seriously consider whether these pills could jeopardize your health. While it may be important for you to lose weight, it is even more important for you to shield your body from harm.

Weight loss is not miraculous. It takes a great deal of dedication and perseverance. Therefore, it is unlikely that you will find the secret to weight loss in a bottle. By changing your diet and exercising, you might notice only incremental changes in your weight. However, over the long term, you might be better able to maintain healthy weight loss by sticking with the tried-and-true formula of diet and exercise.

Arnel Ricafranca is the President and Founder of Fitness VIP. He is the creator of "The Ultimate Weight Loss Success Strategies For Busy Men and Women Over 40." He is available for fitness seminars, personal training, and online personal training. Visit his website to claim your fitness gift ($50 real value) http://www.officialfitnessguide.com http://www.fitness-vip.com http://www.elitefitnessexperts.com

How To Lose Weight Easily, Quickly And Naturally Program - Natural Weight Loss

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It is easy to lose weight quickly and naturally if you have a systematic weight loss program. Many people failed to lose weight successfully because of the natural tendency to choose easy quick fix programs such as going on drastic diets, popping diet pills or persuaded to buy some exercise gadgets that simply do not work. In my other articles, I have addressed these issues and why such easy quick fix programs simply do not work in the long term and will not repeat them here.

To lose weight quickly, naturally and easily, you have to combine a healthy eating habit, correct cardio and strengthening exercises. We shall touch on the subject of how to lose weight quickly and naturally through a healthy eating program in this article.

? Increase Your Metabolism ? Eat 5-6 small meals daily. It has been scientifically proven that by eating frequently, you will raise your body?s natural metabolism. That means your body will burn more fat naturally. You become a fat burning machine all day long.

? Eat Less Calories ? Although you need to increase meal frequency to lose weight naturally, you must be mindful of your caloric consumption. Calories consumed must not exceed calories expanded for your daily energy. So keep your meals small and cut down on dietary fats as each gram of fat contains 9 calories whereas each gram of protein and carbohydrate contains only 4 calories.

? Avoid Starchy And Processed Flour Foodstuffs ? These foodstuffs are easy to digest and turn into sugar rapidly and in turn get converted to body fat if these sugar calories are not used up as energy quickly. So ditch your cakes, cookies, pizzas, pastas, white rice etc Replace them with high fiber bread, legumes, brown rice, grains and nuts instead. So stay away from fast food restaurants as most fast food menus offer such foodstuff.

? Avoid All Sugary and Soft Drinks ? Reason is obvious. Most if not all of these kind of drinks are heavily laced with sugar and sugar gets converted to body fat very quickly. You have to run on the treadmill for 20-30 minutes just to burn away a can?s worth of calories in a soft drink. Just imagine how much body fat you will accumulate if you drink just three cans of soft drinks a day along with 2 cups of sugar added coffee?

? Avoid All Forms Of Alcohol ? There are about 7 calories in a gram of alcohol. Alcohol calories have zero nutritional value. They are just mere empty calories. Indulging in regular alcohol consumption not only wrecks your health, it will set back your weight loss program completely.

Oh?.so you think this eating habit is difficult to implement or that you will miss your sugary foodstuffs and soft drinks? Not to worry. You may experience some withdrawal symptoms at first but after a week or two, you will be weaned off your sugar and simple carbohydrate cravings. Once your addictions to these foods are curbed, you will no longer have your sweet tooth and will naturally avoid such foodstuff.

Just by following these healthy eating habits, you will start to lose weight easily, quickly and naturally. Include cardio and weight lifting exercises into your weight loss program and your weight loss will be permanent.

Chris Chew is a fitness personal trainer of fashion models, actors and male pageant titleholders. His websites Male Pageant Winners and Personal Trainer courses

The Hidden Secrets to Weight Loss After Pregnancy

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Sarah is a pregnant mother of three who continues to breast-feed her 18-month-old. After each of her pregnancies, she has had difficulty losing weight. With all of her responsibilities, weight loss isn't a priority. Still, she wishes that, once this pregnancy is over, she will be able to return to her pre-marriage weight.

The average woman gains more than 25 pounds during her pregnancy. The procedure of childbirth may result in a weight loss of up to 14 pounds, which means that new moms still have considerable weight to lose once they leave the hospital. However, some women simply assume that this "baby fat" will never go away. Yet, it is entirely possible to lose weight during the post-partum period.

A number of medical experts recommend easing into a weight loss program after the birth of your baby. This means that you will not start dieting until about three months following birth. You should combine a low-fat diet with moderate exercise in order to achieve weight loss.

Don't expect instant results. It will take you a good nine months to get back to your weight prior to pregnancy. A go-slow approach is best because you need to give your body time to recover after childbirth. Certainly, you might be able to lose weight faster, but you might be sacrificing valuable nutrients as a result.

Interestingly enough, breastfeeding actually enhances weight loss. The American College of Obstetricians and Gynecologists has found that breastfeeding leads to the release of hormones which enable your uterus to return to its normal size. However, breastfeeding alone won't bring down your weight. You need to combine it with a sensible diet and a moderate exercise program. Keep in mind that you need to have at least 1800 calories a day while breastfeeding in order to keep yourself and your baby healthy. Still, stay clear of junk food during this period. You should rely on food with high nutritional value to maintain the proper level of calories each day.

There are many good reasons to exercise during the post-partum period. In addition to helping to accelerate weight reduction, exercise can help alleviate post-partum depression, improve your mood, and boost your confidence. Exercise can also "clear your head" so that you're better able to meet the demands of motherhood. You might consider joining a "Mommy and Me" exercise class so that your baby can exercise right along with you. Another helpful hint is to enlist the help of a friend or relative to act as your exercise buddy so that you'll have some emotional support while exercising. An added bonus of exercise is that it should boost your energy level, which is quite important when battling the fatigue which comes from caring for a newborn.

Your diet should generally be low-fat but not fat-free; vitamin rich; and high-fiber. Under no circumstances should you go on a fad diet. Such a diet could be quite harmful to your health and could actually slow your recovery from childbirth. It's a good idea to set weight-loss goals, but don't go overboard. Recognize that there's a limit to the amount of weight you can lose during a given period of time.

You may see a number of actress-moms gracing the covers of magazines shortly after the birth of their children. They appear svelte and elegant, totally devoid of baby fat. In the accompanying article, they may even talk about exercising right after childbirth. Such articles send new mothers a dangerous message: that you must do all you can to become thin as quickly as possible after your baby is born. Such a philosophy is not only ridiculous, it's also unhealthy. As a result, you'll need to "tune out" such messages from the media and stay the course with your own gradual weight loss plan.

The time right after the birth of a child can be quite challenging, taxing both your physical and emotional strength. While it is certainly a good idea to eat healthy, you'll need to pace yourself as far as weight loss is concerned. Over time, you should be able to lose the weight you gained during your pregnancy. In fact, you might find that you're actually healthier after your baby is born.

Arnel Ricafranca is the President and Founder of Fitness VIP. He is the creator of the NEW amazing e-book called "The Ultimate Weight Loss Success Strategies for Busy Men and Women over 40. He is available for seminars, fitness training, and online personal training. Visit his websites to claim your free fitness gift ($50 real value) http://www.officialfitnessguide.com http://www.fitness-vip.com http://www.elitefitnessexperts.com

Weight Loss Misconceptions

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A number of misconceptions persist about weight loss. These are quite serious, because they could affect not only an individual's weight, but also his or her general health as well. The more you know about the misconceptions about weight loss, the more likely it is that you will end up following a suitable weight reduction plan.

One popular misconception is that any product that has been labeled "natural" is safe. In fact, you should be aware of the fact that these products often do not undergo vigorous scientific tests. For instance, ephedra, which has been included in some weight loss products has been banned by federal authorities because it has been determined to be unhealthy. Even those products that do not contain ephedra can be dangerous because they have components that are like ephedra. As a result, you should consult your doctor before using herbal weight loss products. Your physician is in the best position to know whether a weight loss pill or other product is appropriate in your case.

Another misconception is that you can still lose weight, even if you eat whatever you choose. Actually, you need to be careful about how many calories you consume and increase your exercise in order to ensure that you burn more fat than you take in. Also, it is important that you limit portions in order to ensure that you do not add extra weight. If you select low-calorie foods and you eat smaller portions, while enhancing your physical activity, you should be able to lose weight. However, you may still be able to eat some of the food you like best--provided you eat it in moderation or, if high in calories, only sparingly.

Yet another misconception is that, because a food item is labeled low-fat, it has no calories to speak of. While low-fat foods may indeed be low-cal, some processed low-fat food products have just as many calories as the high-fat types. In fact, they may be loaded in sugar or flour, increasing the total calorie count. As a result, it is important for you to check the nutrition labels on food packages in order to determine the exact amount of calories per serving. It is also imperative that you find out what constitutes a serving size so that you will not be tempted to overeat.

Some individuals believe that fast food is inherently bad and cannot be eaten while following a diet program. However, if you are knowledgeable, you can actually eat at fast food restaurants and still lose weight. It's best, for instance, if you do not indulge in supersize combo meals. You might, however, consider splitting a combo with your spouse or friend. Avoid soft drinks and drink water instead. Consider eating a salad or a grilled chicken breast sandwich. Keep the condiments--such as mayonnaise and salad dressings--to a minimum. Ask the restaurant not to put bacon or cheese on your sandwich, and avoid eating French fries or fried chicken. If you go to a Mexican restaurant, try a taco that is made with salsa rather than cheese or sauce. Following these simple recommendations can make your visit to a fast food outlet worthwhile--and non-fattening.

Some people operate under the misconception that dining after 8 p.m. always leads to weight gain. No doubt it is possible, but what matters most is how many calories you consume and how much fat you burn off. While it is a good idea to avoid snacking in front of the television, you might be able to have a nightly snack, if you haven't consumed that much high-calorie food during the course of the day.

Other individuals believe that lifting weights is harmful because it will cause you to add weight to your frame. In actuality, weightlifting can enable you to lose weight. This is because lifting weights assists you in building muscle, which burns more calories than fat. Engaging in strength training twice or three times a week can be an effective part of your overall weight loss program.

Obviously, misconceptions about dieting are plentiful. That is why it is so critically important that you consult a registered dietician or other health professional before beginning any major weight loss program.

Arnel Ricafranca is the President and Founder of Fitness VIP. He does numerous fitness talks about weight loss at a local corporation. He is available for seminars, fitness training, and online training. Visit his website to claim your fitness gift ($50 real value) http://www.officialfitnessguide.com http://www.fitness-vip.com http://www.elitefitnessexperts.com

Simple Tips for Easy Weight Loss

>>  WEIGHT LOSS INSTANTLY - SIMPLE DIET PLAN THAT MAKES YOU CRAZY - CLICK HERE <<

 

Current statistics reveal that 75% of Americans are overweight and 40% are obese. For those who desire to lose weight and obtain optimal health, sometimes it can be overwhelming trying to figure out where to start. From the Atkins Diet to the South Beach Diet; from the low fat to low carb diets, there are numerous weight-loss plans to choose from. In addition, given conflicting information as to what works best, it can be difficult deciding what to do.

For those who have tried many diet plans with no success, it becomes more difficult and frustrating. Many people forget that a diet might work wonders for their friend but won't work well for them...not because the diet is "bad", but because each body reacts differently. However, there is a way to lose weight that is easy, fast, and doesn't involve deprivation or calorie counting.

Before the weight loss tips are discussed, it's important to address some background information about body genetics and why weight loss can be difficult.

Before anyone starts a diet, it is important to note that each person has a different body build. Some people are short and stout while others are tall and thin. Some have big hips and shoulders, and others are short and very muscular. Genetics can determine body shape and a person's natural build just as it does eye color, hair color, skin color, and so on. The good news is that genetics do not determine whether or not one will be fat, but will determine one's body shape. This means that not every woman can expect to be tall and thin like a Hollywood actress or supermodel such as Tyra Banks. Not every man can expect to be defined and muscular like The Rock. The goal, really, is to be at a comfortable weight for one's body shape and to feel good about it.

So, why are people overweight? Here are 11 of the most common reasons:

1. Slow metabolism: People who are overweight have a hard time burning off food. As a result, the fat is stored.

2. Emotional eating: Those who struggle with weight often eat when stressed or when other emotional upheavals are happening in their life.

3. Hormonal imbalances.

4. Eating portions that are too large.

5. Eating lots of "diet food" (that is low fat,low carb, and "sugar free" foods). Kevin explains in the book why this is a problem.

6. Build up of toxins in the body.

7. Eating late: Late-night eating can cause food to convert to fat more easily.

8. High susceptibility to growth hormones: These hormones are given to animals to help them grow faster and larger, so meat and dairy have residual growth hormones. In humans, these hormones can result in increased fat storage.

9. Not eating breakfast.

10. Numerous diets: Going from diet to diet has a negative impact on the metabolism and causes weight loss to be much more difficult.

11. Food ingredients: The reasons why are amazing and beyond the scope of this article. Readers are encouraged to read for themselves Kevin's two books.

Simple Tips for Easy Weight Loss:

Now that there is a better understanding of body genetics and why people have a tendency to be overweight, here are the tips for fast, easy weight loss.

Tip 1: Drink water upon arising: First thing in the morning, drink eight ounces of distilled water, bottled water, or filtered water (not tap water).

Tip 2: Eat a big breakfast: This should be done 45 minutes after getting up in the morning. Suggested organic foods to choose from (they must be organic) are apples, bananas, rye bread with no sugar, plain yogurt, tuna, lamb, tomatoes, carrots, peppers, raw honey, wild smoked salmon, and so on.

Tip 3: Drink distilled water throughout the day: Eight glasses is recommended

Tip 4: Walk non-stop one hour each day: This doesn't have to be power walking; just walk at your own pace. Walking outdoors is best.

Tip 5: Stop eating after 6:00 PM: This is hard for some people, but do the best you can.

Tip 6: Do a candida cleanse: Candida is yeast overgrowth in the colon that can cause all kinds of health problems. Check online for "Candida Cleanse" or go to your local health food store.

Tip 7: Do a colon cleanse: This cleanse cleans out the digestive system, which is clogged and sluggish in many overweight people. Once again, check online or go to your local health food store.

More and more Americans are becoming overweight. Extra weight can result in many health issues and negatively impact one's emotional state and self-esteem. However, for those struggling with this problem, there is hope. You can lose it and keep it off. Now that you have a understanding of body genetics and why you might be overweight, take action today! Commit to trying at least a few of the steps.

Find out more about Diet and Nutrition at healthandfinesse.com

7 Easy Steps To Weight Loss

>>  WEIGHT LOSS INSTANTLY - SIMPLE DIET PLAN THAT MAKES YOU CRAZY - CLICK HERE <<

 

Is one of your New Year's resolutions to lose weight? To finally start to feel good about yourself and look good? You aren't alone, as millions of Americans are looking for that 'perfect weight loss program'. Here are a 7 steps you can start today and see results very quickly. No fads, just facts maam :o)

Current statistics reveal that 75% of Americans are overweight and 40% are

obese. For those who desire to lose weight and obtain optimal health, sometimes it can be overwhelming trying to figure out where to start. From the Atkins Diet to the South Beach Diet; from the low fat to low carb diets, there are numerous weight-loss plans to choose from. In addition, given conflicting information as to what works best, it can be difficult deciding what to do.

For those who have tried many diet plans with no success, it becomes more difficult and frustrating. Many people forget that a diet might work wonders for

their friend but won't work well for them...not because the diet is "bad", but because each body reacts differently. However, there is a way to lose weight that is easy, fast, and doesn't involve deprivation or calorie counting.

Before the weight loss tips are discussed, it's important to address some background information about body genetics and why weight loss can be difficult.

Before anyone starts a diet, it is important to note that each person has a different body build. Some people are short and stout while others are tall and thin. Some have big hips and shoulders, and others are short and very muscular.

Genetics can determine body shape and a person's natural build just as it does eye color, hair color, skin color, and so on. The good news is that genetics do not determine whether or not one will be fat, but will determine one's body shape. This means that not every woman can expect to be tall and thin like a Hollywood actress or supermodel such as Tyra Banks. Not every man can expect to be defined and muscular like The Rock. The goal, really, is to be at a comfortable weight for one's body shape and to feel good about it.

So, why are people overweight? Here are 11 of the most common reasons:

1. Slow metabolism: People who are overweight have a hard time burning off food.

As a result, the fat is stored.

2. Emotional eating: Those who struggle with weight often eat when stressed or when other emotional upheavals are happening in their life.

3. Hormonal imbalances.

4. Eating portions that are too large.

5. Eating lots of "diet food" (that is low fat,low carb, and "sugar free" foods).

6. Build up of toxins in the body.

7. Eating late: Late-night eating can cause food to convert to fat more easily.

8. High susceptibility to growth hormones: These hormones are given to animals to help them grow faster and larger, so meat and dairy have residual growth hormones. In humans, these hormones can result in increased fat storage.

9. Not eating breakfast.

10. Numerous diets: Going from diet to diet has a negative impact on the metabolism and causes weight loss to be much more difficult.

11. Food ingredients: The reasons why are amazing and beyond the scope of this article.

Simple Tips for Easy Weight Loss:

Now that there is a better understanding of body genetics and why people have a tendency to be overweight, here are the tips for fast, easy weight loss.

Tip #1: Drink water upon arising: First thing in the morning, drink eight ounces of distilled water, bottled water, or filtered water (not tap water).

Tip #2: Eat a big breakfast: This should be done 45 minutes after getting up in the morning. Suggested organic foods to choose from (they must be organic) are apples, bananas, rye bread with no sugar, plain yogurt, tuna, lamb, tomatoes, carrots, peppers, raw honey, wild smoked salmon, and so on.

Tip #3: Drink distilled water throughout the day: Eight glasses is recommended

Tip #4: Walk non-stop one hour each day: This doesn't have to be power walking; just walk at your own pace. Walking outdoors is best.

Tip #5: Stop eating after 6:00 PM: This is hard for some people, but do the best you can.

Tip #6: Do a candida cleanse: Candida is yeast overgrowth in the colon that can cause all kinds of health problems. Check online for "Candida Cleanse" or go to your local health food store.

Tip #7: Do a colon cleanse: This cleanse cleans out the digestive system, which is clogged and sluggish in many overweight people. Once again, check online or go to your local health food store.

More and more Americans are becoming overweight. Extra weight can result in many health issues and negatively impact one's emotional state and self-esteem.

However, for those struggling with this problem, there is hope. You can lose it and keep it off. Now that you have a understanding of body genetics and why you might be overweight, take action today! Commit to trying at least a few of the steps.

Dan Farrell is the owner of http://www.healthyweightlossplus.com with more weight loss articles and tips.

Dan Farrell is the owner of http://www.healthyweightlossplus.com with more weight loss articles and tips.

The Vegetarian Diet: A Weight Loss Solution?

>>  WEIGHT LOSS INSTANTLY - SIMPLE DIET PLAN THAT MAKES YOU CRAZY - CLICK HERE <<

 

If you've been to any large banquets recently, you may have noticed people passing up the prime rib and baked chicken in order to feast on a vegetarian meal. Vegetarianism seems to be gaining in popularity each year, spurred on by health concerns, weight difficulties, and celebrity endorsements. You may find that a vegetarian diet is the key to weight loss in your particular case.

First of all, it is important to define the vegetarian diet. You may be surprised to learn that there are actually a variety of vegetarian diets in use today. In some cases, vegetarians eat only fruits, vegetables, beans, and nuts. In other cases, they may also eat cheese and drink milk, while in still other cases, they may eat eggs.

One of the advantages to the vegetarian diet is that it tends to be low in fat and cholesterol. As a result, a vegetarian diet can help you avoid heart problems and even cancer. However, you may also find that you are missing some important vitamins and minerals on a strictly vegetarian diet.

It has been said that the key to a successful vegetarian diet is planning. You must decide what you will be eating for every meal in order to ensure that you receive the proper nutrients. Otherwise, you may end up starving your body of the nutrients you need in order to be healthy.

A major benefit of the vegetarian diet is that it tends to involve a healthy serving of fruits and vegetables, along with whole grains. However, getting enough protein can be a challenge. Therefore, you might consider adding soy to your diet, which is high in protein content. Another important consideration is iron. You'll need to make sure that you eat spinach and beans in order to guarantee that you receive enough iron, since you will not be consuming customary sources of iron such as liver and roast beef.

You may need to supplement your diet with vitamins in order to ensure that you receive the appropriate amount of B-12, Vitamin D, calcium, and zinc. Otherwise, you'll have to load up on cereals, soy milk, spinach, and broccoli. Also, eating a vegetarian diet does not mean you have a license to eat as many sugary foods as you want. You'll still have to restrict high-calorie foods.

Variety has been called the spice of life and it is also the key to an effective vegetarian diet. You'll need to eat an array of fruits and vegetables. Also, if you do use dairy, be sure that you choose non-fat or low-fat milk and cheese. Since eggs are rich in cholesterol, you should eat them only in moderation.

Studies have shown that vegetarians tend to consume fewer calories each day than meat-eaters. Also, the body mass index--a tool used to measure obesity--is generally lower for vegetarians than for the population at large. However, as a vegetarian, you will still need to pay attention to portion control and calorie counts. Therefore, while vegetarianism may not be a panacea for weight loss, it can certainly help in the battle against the bulge.

However, it should be noted here that some people mistakenly look upon vegetarianism as a quick fix. They figure that if they give up meat for a couple of weeks, they'll lose weight. Then, after their trial period is over, they go back to their old eating habits. This is a bad pattern because it encourages yo-yo dieting. If you decide to go on a vegetarian diet, it is very important that you stick with it. Otherwise, you may be greatly disappointed in your weight loss progress.

Vegetarianism is not for everyone. However, if you enjoy fruits and vegetables, are non-committal about meat, and are good at planning meals, you may want to go vegan. But if you do not fall into that category, another diet plan may be preferable. Which diet program you ultimately choose may depend greatly upon your personal preferences and what kind of diet regimen you are prepared to follow over the long run. The key to any successful diet is commitment; you must be determined to succeed.As a Teacher of Sport and Physical Education, Tony Robinson has a keen interest in Health and Weight Loss issues. For handy hints and tips for weight loss visit http://www.weight-loss-arena.com

Easy Weight Loss In Seven Simple Steps

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Oh dear, oh dear, it&39;s that time of year but yet again! The holidays are over, Christmas has come and gone, and what is there to look forward to! Summer holidays I suppose, but they do seem such a long time away.

Anyway, I must confess that at the moment, even the thought of a holiday horrifies me, because after my over-indulgence during the festive season, the last thing that I want to be doing is even more eating and drinking.

So, if there is nothing to look forward to for now, and we are in the midst of the January depression, what on earth CAN we do to lift ouselves out of the blues at this time of year!

Here&39;s one thought for you, start right now and get fit. I suggest that not only will that make you feel heaps better, after a few weeks, you will even start to look forward to that summer vacation. Let me give you another more serious and compelling reason for this, and that is that we all shoud start to take our long term health much more seriously than we do at present.

At least that is my humble opinion. Did you know for instance that current statistics reveal that 75% of Americans are overweight and 40% are obese. That is just in the US, and I am prepared to hazard an educated guess that the rest of the developed world is not far behind. For those who desire to lose weight and obtain optimal health therefore, it can be overwhelming trying to figure out where to start.

From the Atkins Diet to the South Beach Diet, from low fat to low carb diets, there are numerous weight-loss plans to choose from. In addition, given conflicting information as to what works best, it can be difficult deciding what to do.

For those who have tried many diet plans with no success, it becomes more difficult and frustrating. Many people forget that a diet might work wonders for their friend but won&39;t work well for them. This is not necessarily because the diet is "bad", but because each body reacts differently. However, there is a way to lose weight that is easy, fast, and doesn&39;t involve deprivation or calorie counting.

It is important to address some background information about body genetics and why weight loss can be difficult before I start to discuss weight loss tips.

At the start of any diet, it is important to note that each person has a different body build. Some people are short and stout, while others are tall and thin. Some have big hips and shoulders, and others are short and very muscular. Genetics can determine body shape and a person&39;s natural build just as it can do eye color, hair color, skin color, and so on.

The good news is that genetics do not determine whether or not one will be fat, but will determine one&39;s body shape.

This means that not every woman can expect to be tall and thin like a Hollywood actress or supermodel such as Tyra Banks. Not every man can expect to be defined and muscular like The Rock. The goal really, in my opionion, is to be at a comfortable weight for one&39;s body shape and to feel good about it.

Having said all that, why is it that people are overweight! I have listed ten of the most common reasons below:-

1. Slow metabolism - People who are overweight have a hard time "burning off" their intake of food. As a result the fat is stored up in the body, rather than used.

2. Emotional eating - Those who struggle with weight often eat when stressed, or when other emotional upheavals are happening in their life.

3. Hormonal imbalances - This does mainly apply to the ladies, (complex creatures that we are!).

4. Eating portions - We can all be guilty of the syndrome that I like to call "greed not need". So watch out for those portion sizes.

5. A build up of toxins in the body - This can be due to too much junk food, candies, sodas, too much coffee, these can all contriubute to this.

6. Eating too late - Late-night eating can cause food to convert to fat a lot more easily, as well as making sleep more difficult.

7. A high susceptibility to growth hormones - These are the hormones which are given to animals to help them grow faster and larger. Some meat and dairy can have some residual growth hormones. These hormones can sometimes result in increased fat storage.

8. Not eating breakfast - This really does make your metabolism slow and sluggish.

9. Numerous diets - Going from diet to diet has a negative impact on the metabolism and causes weight loss to be much more difficult.

10. Food ingredients - The reasons why are amazing and beyond the scope of this article.

Here Are Seven Simple Steps For Easy Weight Loss

Now that there is a better understanding of body genetics, and why people have a tendency to be overweight, here are my tips for fast easy weight loss.

1: Drink some water first thing in the morning. Ideally you should drink eight ounces of distilled water, bottled water, or filtered water (not tap water).

2: Eat a big breakfast. Suggested foods to choose from are apples, bananas, rye bread with no sugar, plain yogurt, tuna, tomatoes, carrots, peppers, raw honey, and such like.

3: Drink distilled water throughout the day: I recommend that you try and drink at least eight glasses per day. 4: Walk non-stop one hour each day. This doesn&39;t have to be power walking, just walk at your own pace. Walking is one of the best forms of exercise you know!

5: Try and stop eating after 6:00 PM. This is very hard for many people, but do the best you can. You will be surprised at how much you benefit from this.

6: Do a candida cleanse. Candida is yeast overgrowth in the colon that can cause all kinds of health problems. Check online for "Candida Cleanse" or go to your local health food store.

7: Do a colon cleanse: This cleanse cleans out the digestive system, which is clogged and sluggish in many overweight people. Once again, check online or go to your local health food store.

More and more people worldwide are becoming overweight. Extra weight can result in many health issues and negatively impact your emotional state and self-esteem. However for those struggling with this problem, there is hope, because you can lose it and keep it off if you really want to.

Now that you have a understanding of body genetics and why you might be overweight, why not take some positive action today!

Commit to trying at least a few of the steps, you will be glad that you did.

Marie Gordon is Author and Publisher of "Your Fastest Way To Permanent Weight Loss" the complete solution to all your weight loss problems. You can find out more by visiting http://www.howtoloseitfast.com

More Tips To Improve Your Weight Loss

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

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

Lets have a look at them:

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

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

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

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

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

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

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

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

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

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

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

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

Going from one failed diet to the next can leave you feeling depressed and create a cycle in guilt battles against food. A Lifelong Plan - Regular physical activity and a healthy, balanced diet aren't as glamorous as the quick fixes, but they do get better results.

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

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

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

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

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

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

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

7 Simple Tips to Help Fulfill Your Weight Loss Resolutions

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"Goals...

...and resolutions."

Yes, it's that time of the year again.

Why is it that every time Jan 1st comes around, everyone starts to think about their new resolutions for the year? Or perhaps "new" isn't the correct word -- perhaps "recycled" is more apt? After all, isn't it true that for most people, "resolutions are made to be broken?"

Goals are a wonderful way to inspire us towards getting the things in life that we want, but more often than not, they simply end up unattained and we get frustrated (again) at the end of the year.

But it doesn't have to be so.

Really.

You can attain your goals or resolutions, but only IF you know how to go about setting them up correctly in the first place. And I'll give you a few useful pointers to help you get started on the right track...

- Begin with the end in mind. What's the end result you want to achieve? Do you want to lose weight? Or do you want to drop 1 dress size instead?

- Get specific and be realistic. It's not enough to just say "I want to lose weight." How much do you want to lose _exactly_? By when? A better goal is to say "I want to lose 11 pounds in 3 months." And make sure your goal is realistic. If you want to drop 27 pounds, it's not realistic to say you want to do that within the next 7 days, not to mention that it's not healthy to do that! Or if you've been putting on the weight slowly over the last 10 years, it's not quite realistic to say you want to go back to your weight 10 years ago within a month.

- Break it down into smaller and easier "baby steps." Let's say you want to lose 20 pounds. That seems like an insurmountable task, but it becomes easier to manage if you look at it as losing an average of 1 pound per week, over a course of 20 weeks. Now's that manageable! For you to lose a pound a week, you only need to create a calorie deficit of about 500 calories per day by controlling your diet and increasing your amount of exercises.

- Okay, now for the big "secret" -- the missing key to achieving your goals: Write down your "Why" i.e. what are you doing this for? Most people skip this step, and it's a primary reason why they never seem to achieve their goals. It's absolutely critical for you to write down the reasons why you want to achieve each specific goal. For example, if the goal is to "lose 20 pounds in 6 months," write down why you want to lose that weight. And here's another tip: Make it "personal and emotional." The more "emotional" the reason, the more likely you'll be driven towards the goal. So, let's say you've got kids. An example of a good "reason why" is "I know being overweight is a leading cause of many health problems -- I will lose the 20 pounds and get healthier so that I will not be a burden to my children, and be able to stay healthy long enough to attend my daughter's wedding and be there to carry my grandchildren." A ssuming all these things are important to you, of course. :-) But I'm sure you get the picture.

- "Write it down and put it up!" It's usually not good enough to just think of the goals in your head. You need to write down all your specific goals and the "reasons why," and then paste it up where you will look at it every day. Don't write it down on a notebook and chuck that inside the drawer. Instead, paste it up on your dressing table mirror, or anywhere else that is in plain sight. Remember, "out of sight, out of mind!"

- Do not be too ambitious. Aim for a loss of 1-2 pounds per week, at the max! Losing more than that amount is bad for you. And it'll most probably be caused by a loss of water and/or muscle, rather than your unwanted excess body fat.

- Be realistic and "go with the flow." The pounds didn't come on overnight, so don't expect them to disappear in a jiffy too. And sometimes the weight loss isn't as fast (or as much) as planned. But don't get stressed out, because stress will only add on the pounds. It's important that you don't think of the weight loss process as "all or nothing." Instead, think of it as "slowly but surely." The weight may go up a little sometimes, but if you stick to your plan, you'll still be delighted at the end of the year!

Use these simple steps and make a positive difference to your life this year! Best of luck!

Tracy Lee is the owner of the "Weight Loss for Women Over 40" site. Get the latest news, tips & tricks that can help women over 40 to lose weight safely and permanently, and your complimentary copy of our Special Report "9 Little-Known Insider Weight Loss Secrets To Help Women Over 40 Make Those Extra Pounds Disappear" instantly here: http://www.weight-loss-for-women-over-40.com/insidersecrets/

This article is available for reprint in your ezine, website or e-book. You MUST agree not to make any changes to the article and the RESOURCE BOX MUST be included WITH A LIVE LINK back to our website. Otherwise reprint is prohibited.

What is the Best Exercise for Weight Loss?

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It is a common misconception that aerobic exercise tones and firms muscles. Actually it accomplishes very little toning and firming. Resistance exercise (weight training) is where real toning and firming of muscles occurs.

Doing both aerobics and weight training is the optimal way to lose more fat and gain more muscle. If you are trying to lose weight, studies show that weight loss increases by 56 percent with aerobic and strength exercises combined.

Muscle may weigh more, but when you increase your muscle composition, the body is able to burn more fat, even when you are resting, because your metabolism is higher. A pound of muscle will use 350 to 500 calories per week to survive, while a pound of fat only needs about 14 calories per week. New studies have shown that building muscle helps your body fight disease better, too.

Strength training benefits everyone, no matter what age or sex, and is becoming recognized as an important component of fitness. Research is indicating that the muscle loss found in elderly people doesn?t come from age, but lack of activity. Even a young person who doesn?t get enough exercise can lose muscle mass and strength. Strength training, such as lifting weights or performing weight-resistance exercises, as little as twice a week can help maintain or increase muscle mass.

Strength training involving several sets of multiple repetitions using moderate weights will not result in huge muscles. Instead it builds bone mass and increases the metabolism, as well as toning and firming the muscles, giving a leaner look.

It is very important to do both aerobics and strength exercises. The aerobic exercises help your heart and lungs get stronger and help your body utilize oxygen more efficiently, which in turn helps with strength training and overall fitness. The strength exercise helps develop muscle, reduce body fat and maintain bone mass.

Aerobic Exercise is a type of exercise that elevates the heart rate and breathing for a continuous sustained period. This overloads the heart and lungs and causes them to work harder than at rest.

There are many options to choose from today. Bicycling, aerobic dance, swimming, walking, and stepping are all examples of aerobic exercise. Which ones to chose depends on your physical condition, your history, your interests and your goals. Many experts believe it is better to alternate between 2 or more types, to get a better workout.

There are two main types of aerobics- high impact and low impact. It is better to alternate between high impact aerobics (which are harder on the body and may cause more damage) and low impact aerobics, such as walking and swimming. This is called cross-training, and helps reduce the chance or injury and overuse of certain muscles.

You will want to perform aerobic exercises at least 20 minutes a day for at least 3 to 4 days a week. If you are trying to lose body fat, or your physical condition is very good, then you may want to work longer at it. Try exercising up to 40 to 60 minutes 5 to 6 days a week.

Remember there is no real need to go overboard. Moderate intensity is almost always better, and is more enjoyable. Low to moderate intensity is an especially good idea when starting out after a layoff or recovery from illness or injury, or if you are significantly overweight.

Warm-up and cool down is important to reduce discomfort and the chance of injury. Warm up by starting slow and gradually build up to your top speed. Then slow down again at the end of your workout.

The whole idea behind aerobic exercise is to get up and get moving! Find something you enjoy doing that keeps your heart rate elevated for a continuous time period and get moving to a healthier life.

From The Enzyme Health Diet Plan, a free ebook found at http://enzyme-health.com.

Dianne Ronnow?s best selling book, Coconut Oil Diet Secrets reveals how thousands of people are losing weight and getting healthier with coconut oil diets.

To find out what the secrets of coconut oil dieting are, check out the web site at http://Coconut-Oil-Diet.com and start losing weight today!

Weight Loss - Add Protein To Add Muscle

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More Protein to Gain Muscle

If you are working out daily and looking to add more muscle, you're probably asking yourself what I should be eating in order to maximize my muscle growth. Many people are constantly looking for the perfect blend of food and exercise to gain shape and muscle quick and easy. Here are some tips.

There is a misconception that if your trying to build muscle, you need to add lots of protein to your diet. This is only partially true. While it is important to get your daily regiment of protein in your diet, you do not need to add lots of protein to your diet to gain muscle. You do not need to eat large to be large. If you are adding too many calories to your diet, you might not be gaining muscle but gaining fat instead.

The recommended daily allowance of protein is only 50 grams. That is actually only 2 ounces. Many people think you need to eat a cow; instead it's only a can of tuna. If your body building, many doctors recommend a balanced diet with fruits, vegetables, cereals and low fat meats. There is no reason to drastically change your diet habits in order to accommodate your body building, unless of course you have horrible eating habits. So if you want to increase your muscle, don't worry that your not getting enough protein.

Jay is the web owner of http://www.weight-loss.biz Weight Loss, that provides information on weight loss, diets, and excercise. You can also visit his website at: http://www.diet-pill.info Diet Pill Information or http://www.insurance-health.biz Health Insurance Information

Smart Weight Loss Tips

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Smart Tips to Lose Weight

If you are constantly trying to lose weight and find your self failing here are some practical tips that can really help you over the hurtle and finally losing a few pounds.

Eat breakfast This is a great tip, because many of us are always on the run in the morning and grow so hungry by the afternoon that we splurge for lunch. If you eat a balance breakfast such as yogurt, a fruit salad or a bagel for breakfast you will stop a lot of the craving, have energy in the morning and stop your afternoon splurge.

Make small goals Don't jump into your diet and state that if you don't lose twenty pounds in a month then you failed. Choose a goal that is realistic lets say 2 pounds per week. Not only is this goal realistic, it is also pretty good. I think any one would be happy losing 8 pounds in the course of a month.

Smaller portions and slower eating You don't need a full bowl of pasta or a half pound steak, control your portions and eat them slow. If you rush through your meal, you might not notice that you have been eating. Sit and slowly eat, relax and enjoy, you will find that you won't eat as much and fill full with less food.

So if you want to lose weight follow these practical tips and smartly trim the weight off.

Jay is the web owner of http://www.weight-loss.biz Weight Loss, that provides information on weight loss, diets, and excercise. You can also visit his website at: http://www.diet-pill.info Diet Pill Information or http://www.insurance-health.biz Health Insurance Information

Keep up your Weight Loss Motivation in December

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Don't let your weight loss efforts go off the boil in December. Keep up your motivation with these 10 tips and start January with a smile.

Wanting to lose weight in December is the pits, isn't it? While you may struggle the rest of the year with not eating too much and choosing healthy foods it's that bit more difficult when all around you are wolfing down goodies of every kind with seemingly total abandon.

Everyone you visit offers you tempting treats and no doubt you have more than enough food at home to sink a battleship for the visitors you get. And the food doesn't always stay "just for guests" once it calls your name from the cupboard.

But if you want to avoid regret with even more pounds to lose by January then you need to be stronger than ever.

1. Daily reminder

Every day remind yourself of your reasons for losing weight. Why do you you want this? Why is that important to you? Ask yourself whether any temporary pleasure from food is worth the regret you will feel at going backwards in your plan.

2. Set an intention

Before every meal set an intention that you will enjoy it and have what you want but that you will eat just enough to satisfy your hunger and no more.

3. Enjoy the special foods

Don't deny yourself your favourites but have just a little of those things which you know are full of calories. Enjoy a little as much as a lot by eating the food slowly and really tasting it.

4. Stock up

Treat yourself to some healthy foods that you might not normally buy, such as smoked lean meats and fish, exotic fruits and vegetables, caviar. Make food special without the calories so that you don't feel deprived at all.

5. Quality not quantity

Buy the very best of everything you can afford and savour it. If you're going to buy chocolate get a small box of handmade exquisite Belgian chocolates and not a multi-pack of cheap chocolate bars. That way you really feel you are celebrating in style but you won't go too overboard.

6. Make a Game of "No"

If you tend to eat just because food is offered without even thinking about it, now is a great time to practise saying "No thanks not just now" or even "Thanks - I'll take a piece for later" because food will be offered everywhere you go! Look at this like a game you are playing and keep your score. How many times can you say "no" in December?

7. Deal with lapses

If you over-indulge at any time, don't abandon all hope and give up until the party season is over. One meal won't do much damage - after all you have to eat an additional 3500 calories to gain a pound. It's when you do this day in day out for the whole period that you start piling on the pounds. So just get right back on track and start again at the very next meal - eat when you're hungry, stop when you're full.

8. Keep up your exercise

Even if you're too busy to go to the gym, do a little every day at home. Even 10 minutes walking or stair-stepping a day will help remind you that you are taking active steps towards your goal and will help you avoid thoughts of giving up for the month. If you can fit in several sessions through the day so much the better. When you keep as active as possible as you go about your day you will be gently reminding yourself that you care about your shape and your health and it will be easier to keep things in check.

9. Looking good

Wear your nicest clothes throughout the period. Make the effort with your hair, nails and makeup and show yourself that you deserve the very best. Instead of giving yourself food as a reward or when you you need cheering up, give yourself the best possible care and attention.

10. Gift of health

If you have a tradition of giving presents in December (or even if you don't) ask for or treat yourself to a few gifts that will help motivate you. An exercise video, a voucher for a personal trainer or a piece of home gym equipment ( such as a rebounder, step or balance ball) are great to help kick start a new exercise plan.

Janice Elizabeth is a weight loss coach and author of "The Diet Exit Plan", the system that promotes permanent healthy and AUTOMATIC weight loss through making small changes to your everyday habits. Visit http://www.SimplySlimming.com/Christmas today to get the Simply Slimming FREE ezine full of tips and recipes and a 24 page special report "How to have a Great Christmas without piling on the pounds".

Weight Loss Information: Coping With People at Home

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We've all been there before. We're going strong in our resolve to take care of ourselves, including eating what we want to prevent overeating out of feelings of deprivation. But then some 'well-meaning' friend or family member comments, "Are you sure you should eat that?" Immediately, all our feelings of self-doubt come rushing back to make us question whether we really can trust our bodies to guide us in what we need.

When we're at a supportive healthy weight program retreat like Green Mountain at Fox Run, feeling confident is much easier because everyone around us faces similar issues and understands the need to help each other believe in ourselves. But at home, such self confidence can be a foreign idea. In a society that's almost governed by diet books and the like, it seems easier to follow what someone else recommends as weight loss information rather than take the time to turn inwards and explore what we need to achieve and maintain a healthy weight.

Now is the time, however, to start educating those around us about a more effective type of weight loss information: personal support in reaching our health and healthy weight goals.

Get support by asking family and friends to:

-acknowledge our progress, instead of focusing on whether we've achieved, or when we'll achieve, our goals

-allow us to make our own choices, even if they go against what they think is best for us

-avoid discussion of our weight or health with others, especially at social gatherings; and

-help us be patient and realistic in making changes.

More than Weight Loss Information

But what about those who refuse to do any or all of the above? Because it's often fruitless to try to change someone who doesn't want to see another side of things, it can be helpful to consider how we can change our choices and reactions to make things work better for us. Following are ideas for changing the way we think about who we choose to spend time with, and how we choose to interact with them.

Gather around our families of choice. "We can't choose our families of birth, but we can choose to spend times that matter with people who matter," says Mimi Francis, MSN, behavioral health therapist at Green Mountain at Fox Run. Change traditions if need be. Rather than the usual holiday dinner with the extended family, take the kids on a long weekend to a dude ranch, or somewhere else we can have lots of fun without revisiting old hurts. Changing a tradition is hard the first time, but thereafter we've set the precedent, and we won't be expected to show up in the future.

Prepare to have a good time. Before social gatherings such as family holiday parties, we often revert to all-or-nothing thinking. We reason "It's either go and put up with the usual nonsense, or don't go at all." But what else could we do? How about setting ourselves up for better coping by spending valuable time nurturing ourselves -- a relaxing afternoon being pampered at a day spa before the big holiday bash, visualizing a successful event from our perspective? Can we choose a state of mind to help prevent us from being triggered by what someone says or does? For example, we might decide to truly believe "this is their stuff" and resolve not take their behaviors personally. We might also have a number of prepared responses for unsupportive comments we can almost predict we'll hear.

Put limits and boundaries around interactions with those we know are incapable of support. Many of us have family members who fit this description, but on special occasions like holidays, birthdays, etc., we can't not be there. So how can we manage what we know is a potential landmine for our self-esteem? "We could choose to visit but leave before mealtimes, thereby avoiding problematic attitudes about our eating," says Francis. "Or we might be even more effective in defusing the situation by refusing to respond to those attitudes if they do surface. Remember, fires go out when you don't feed them. There's a saying in Tai Chi that if you step out of the way of aggression, it goes past you and even throws the aggressor off balance."

Be mindful that substances we use to cope can backfire. In families with alcoholic tendencies, alcoholic beverages, often used to add 'life' to a party, can lead to incoherent conversations that can get ugly. Food works to calm us down, but then the angst about eating can begin, complicating things with feelings of doubt and worry. Put together a self-help toolbox of ways to cope without using such substances; try breathing, going outside for a break, picking your battles, even laughing!

Remember, attitude is everything. And who knows - you may become a role model for a new type of weight loss information - how to ensure special occasions don't set us up for emotional eating but stay happy like they're supposed to be!

For 35 years, Green Mountain at Fox Run has developed and refined a life-changing program exclusively for women seeking permanent strategies for healthy weight loss and health. Based on a combination of proven science and what works in the real world, our innovative non-diet lifestyle program offers an integrated curriculum of practical, liveable techniques that helps women take charge of their eating, their bodies and their health. Our approach is not focused on just losing weight but on how to keep it off for a lifetime. Our participants' long-term weight loss results are among the highest of any program, as documented in peer-reviewed scientific literature. Learn more about our Healthy Weight Loss Spa - Fitness and Weight Loss Retreat.

Alan H. Wayler, PhD is executive director of Green Mountain at Fox Run, a women's weight loss retreat and health spa since 1973. The program provides an integrative health lifestyle approach for achieving long-term weight and health management for women.