Proper eating plan is so important as without it people on weight loss will go astray. Below are some guidelines while formulating your proper eating plan.

1) Bear in mind that "Skipping meals doesn’t help weight loss"
Most people do not know the proper way to eat even though they already began their diet plan. Eating the right foods is the correct step towards weight loss but on top of this, the important thing, is the way they eat those foods. If you think you can skip meals and enhance weight loss, you will be quite disappointed with the results.

2) Have a fix time for eating
To see constant weight loss over a period of time, having a set schedule to eat your meals is a must. It is tough in today's fast paced lifestyles as we placed work schedules before proper meal time. It is probably true that, the schedules that we keep today are the likely cause of overweight. It is against the nature for our body to go for hours on end without food. So listen to your body's call, when it is time to eat, go for it.

3) Take time to enjoy your meals
In today's fast-paced and hectic working life, we are succumb to have a quick bite at our work desks or in the car. More often, these meals are not healthy nor are we giving ourselves time to rest and relax during the break. Eating a piece of fruit may not hurt too much, but that piece of fruit will eventually turn into a high calorie pastry for breakfast and a fast food trip for lunch to save time. Our digestive system needs foods that are properly chewed, and the way to do it - is we have to slow down and take the time to eat our food. If you don't have proper time for breakfast or lunch, it’s time to slow down before it takes a toll on your health in ways other than those that affect your waistline.

4) Do not eat after 9pm
It is fairly common to see people eating a complete dinner late at night. This is unhealthy because foods might not be completely digested when you go to bed. There may be occasions when it cannot be avoided because of certain commitments. But you should as far as possible, have your evening meal at least four hours before you retire for the night. If you work late, you may want to reverse your eating schedule so that you have your heavy meal for lunch and eat a light dinner.

Have a proper eating plan will help you achieving weight loss objective much faster and effectively than those without any. Eating plans are easy as shown above.







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Top 7 Foods To Lose Belly Fat Lightning Fast

Do you know the prerequisites for trimming belly fat fast and effectively? They are simple and basic things you probably aware of and nevertheless I will still list them out for discussion:-

1) Make sure you have sufficient rest. Often time if you're lack of sufficient sleep, your fighting spirits will be lower and tendency of deviating from the dieting plan is high,

2) Drink plenty of water. Water helps to cleanse and detox your body,

3) Moderate exercise,

4) Eat the correct foods.

I am going to elaborate and share more on item 4) above - Eat the correct foods.


1. Avoid saturated fats, take mono unsaturated fats instead. Saturated fats are usually from animals and mono unsaturated fats are of plant origins, like Olive Oil, Olives, Avocado, Nuts and etc. Having too much of fats of any kind is bad for the body, so take only appropriate amount.

2. Obtain more proteins from plant base foods, example soya beans. And supplement with animals' protein in moderation. Protein is very important for your health, fat burning, and muscle building.

3. Whole Grain and avoid highly processed foods. For example, if you're having Oatmeal, make sure it is rolled oats and that you make it with water,soy milk, or skim milk. Whole grain cereals, whole wheat, brown rice, wild rice, pop corn (light to no salt & butter), quinoa, & whole grain corn just to name a few.

4. Fresh fruits - Take fruits which have high fibers and low in calories before your meals. Apple is the best choice as it will make you feel full and you tend to eat lesser during your actual meal.

5. Fresh Veggies - Vegetables in darker color are loaded with different vitamins and minerals. If you have a bad habit of having lots of bad snacks, then try to have some sliced vegetables always by your side, serve them as a quick snack when you craving for food. Dried fruits without extra sweetening are equally good as snacks.

6. Poultry Meats - Lean cuts of chicken (breast) & turkey are the best. They are packed with protein, niacin, selenium, B6 vitamins and more. It is recommended that you cook these meats by grilling, baking or roasting.

7. Seafood - They are excellent source of proteins as they containing all eight essential amino acids. Fish also contains omega 3 fatty acids which are vitally important for your health. The two best types to eat are salmon and tuna (if canned - light tuna in water).

Remember, lose weight and getting a sexy stomach is not simply just lay down and crank out 50-100 crunches a day. You need to follow those four perquisites mentioned above.

Are you you ready to "lose belly fat" now or have not been successful in the past attempts? I recommend you to take a look at this powerful "weight loss program". Food is NOT your enemy, you still can enjoy your foods to achieve weight loss goals!







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To Accomplish Weight Loss Goals Successfully

Maintaining the desirable weight during dieting is never easy, especially so during festive seasons or when there is a special occasion. How can you enjoy the parties or special events while still maintaining your weight. Following are tips to go along with your dieting effort.

1) Set achievable short term goals
Be more realistic and for example, do not set to lose forty pounds at one go. Concentrate on losing 3 or 5 pounds in the next two weeks to to come. You need to stay motivated and one of the way is to see you achieved "mini" goal in your dieting effort.

2) Recognise your effort so you don't feel so miserable
Basically, all human beings just loves recognition and rewards. If you have achieved your weight loss goals, treat yourself to something special, like a new watch, luxurious SPA or anything other than eating related.

3) Eat Healthy Snacks
Discipline is very important, avoid sweets and try eating healthy snacks instead. That doesn’t mean you will never be able to eat ice cream or cake again, but if you develop the habit of choosing snacks such as fresh fruit, raw vegetables, and other healthy snacks, you will seldom have a craving for those high calorie carbohydrates and sugars. Occasionally, enjoy small amount of sweet or cake is still alright so long as you don't exceeded your dieting goals. After all, you need to pamper yourself and stay motivated, furthermore we are not talking about having them all the time.

4) Enjoy Your Favorite Foods in Smaller Servings
Unless you eat a great deal of high calorie, high carbohydrate foods, there is no need to give up your favorite foods. The key is learning to eat smaller portions rather than depriving yourself of everything. Certainly for some people it may be necessary to completely eliminate some foods but if you are one of those people who are overweight because of eating too much, you need to cut your portions.

The perception - we need to eat until we are stuffed is almost in everybody's mind. This is probably unhealthy and in fact, we only need to eat until we are satisfied. Taking longer to eat is one of the best ways to satisfy hunger without eating more than the body requires. Learning to eat less will put you on the track to permanent weight loss and help you stay on target while you are losing weight.




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Method of measuring body's fat

There are quite a number of ways to determine whether a person's weight is within a healthy range. Being heavy is not necessary be bad if we're talking someone who gains extra weight by build up the more muscles. After all, nobody would consider a muscular person as unhealthy person because muscle is good tissue!

Through the measurement of body fats, we can tell a person is whether healthy or unhealthy. Listed below are the common methods of measuring body fats:-

1) Body Mass Index (BMI)

This is most common form of measuring fats. The formula is as below:

BMI = Weight(KG) / ( Height (m) x Height (m) )

It has it own limitation since it assumes one has a "typical" standard build. Body builders and wrestlers ain't your typical build so the BMI as a means of measuring fat is not applicable to them. Children should refer to an age and gender specific BMI chart. As a general guideline, below are the indication of your body weight:

* Underweight = <18.5 weight =" 18.5-24.9" overweight =" 25-29.9" obesity =" BMI" style="font-weight: bold;">2) Waist Circumference
It might be used to identify people at health risk both from being overweight and from having a central fat distribution. To accurately measure one's waist, the basis has to be established - the correct position for measuring waist circumference is midway between the upper hip bone and the lowest point of the rib cage. For those very overweight people, it is probably difficult to locate midway, so placing the measuring tape at the belly button is recommended. Men and women storing their body fats differently, Men tend to store fat around the abdomen area and women around the hips and thighs. The measurement of waist circumference provides information about the distribution of one's body fat and risks to obesity related conditions.


3) Waist to Hip Ratio (HWR)
The waist-hip ratio in women is often considered a key feature to assess their physical attractiveness. This is basically the ratio of the waist circumference to the hip ratio. In addition to measuring the waist circumference, the hip circumference is also measured and the resultant waist to hip ratio is used as an indication of risk to coronary heart disease.
Below chart is a general guideline that shows how healthy a person is:
Waist to Hip Ratio Chart
Male Female Health Risk Based Solely on WHR
0.95 or below 0.80 or below Low Risk
0.96 to 1.0 0.81 to 0.85 Moderate Risk
1.0+ 0.85+ High Risk


4) Skinfold
This method is done by measuring a pinch of skin by calipers at several standardized points on the body to determine the subcutaneous fat layer thickness. An equation is then used to estimate the body fat percentage based on the measurement taken.

Excellent Good Average Below average Poor

Male 60-80 81-90 91-110 111-150 150+
Female 70-90 91-100 101-120 121-150 150+


5) Bioelectrical Impedence Analysis (BIA)
This method measures body composition by sending a low, safe electrical current through the body. The current passes freely through the fluids contained in muscle tissue, but encounters difficulty/resistance when it passes through fat tissue. This resistance of the fat tissue to the current is termed 'bioelectrical impedance', and is accurately measured by body fat scales. When set against a person's height and weight, the scales can then compute their body fat percentage.


6) Near Infrared Interactance (NIR)

A new method based on the principles of light absorbtion , reflectance, and near infrared spectroscopy. A computerized spectrophotometer that has a scan and probe are used. The probe is placed onto a selected body site such as the biceps and it emits an infrared light which passes through both fat and muscle and is reflected back to the probe. Differences in optical density as a result of difference in body composition, are measured to give an indirect measurement of body fat. The method is safe, noninvasive, rapid, easy to use, and may prove useful to predict percentage body fat, especially in the obese.

7)Dual energy x-ray absorptiometry (DEXA)
It is commonly used to measure bone density,lean mass and it can also deliver fat mass readings. It employs two X-ray energies to measure body fat, muscle, and bone mineral. It takes approximately 10 to 20 mins for a full body scan. The results may be viewed as whole body estimates of body fat, muscle, and bone mineral as well as regional body estimates. It appears to be quite accurate within about a 3 percent error.








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Getting Into The Right Mindset

The right mind set is crucial to the success of anything you are doing. Like succeeding in a marathon run, there is a psychological factor that comes into play, an expressive of ardently enthusiastic spirit is always needed. The process of losing weight is no difference from this.

The right mind set during the weight loss journey is important as it will uphold fighting spirit when you're nearing the state of giving up. Look at your weight loss as your own personal marathon, you need to know the basics of performing this sports well. One of these basics is right mind set which will give you motivation, commitment, and the skills you need to overcome the obstacles that you might face along with temptations and distractions.

Your mindset controls almost everything in you, your behavior, actions and as well as thoughts. Developing the right mindset takes times, it is well worth the time you spent in doing so. It is sometimes easy and sometimes you find it tough. Put yourself into the right mindset is not that something difficult and impossible, there are some easy ways to begin with.

1. Develop your goals and write them on some prominent place (post them on your refrigerator. Write them in your date book. Put a reminder on the visor of your car)- This will constantly remind you what weight you want to get to.

2. Be specific about what those goals are. When you generalize your goals, you are trivializing them. Your goals ARE IMPORTANT. Make them important!

3. Set a deadline when you want to achieve that weight. You want to do it by Christmas, or your wedding, or the next class reunion. When you set a deadline, and knowing the importance of looking good during these occasions, you're more committed to doing it.

4. Goals must be achievable and measurable. Do not set weight lost target as 100 pounds within few weeks, you will probably find it difficult to achieve, discouraged and give up eventually. Focus on short term goals, like for example, to lose 3-5 pounds within 10 days. Use the "divide-and-conquer" strategy and you find yourself easier to cope with the process.

5. Focus on those goals everyday. When you focus on your goals, you will keep them in mind all the time and when they are first and foremost in your mind, you will be well on the way toward achieving them.

Our metabolism slows down as we aged, this is an unavoidable natural progression. We should adjust our eating habits and exercise to burn off our extra fats, otherwise we will gain additional pounds slowly. Take things one step at a time and persuade yourself into a new habit of healthy eating.

Developing a right mindset towards weight loss will help you achieve your goals and realize success. You can do it! Your mind is a powerful asset and you can achieve anything in life with it.






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Foods you should be eating to lose weight

Controlling and be mindful of what you eat can be very simple and if you allow it to be. Body fat is formed when you take in more calories than your body can expend them. Fat cells are are cells that storing the excess energy (calories) and to trim them down is as simple as burning them off by physical exercising more. Through the process of right amount of exercise, fat loss can be achieved and it also makes a person feels more vitalized and rejuvenated.

When dieting it is all about right choices and discipline. As the craving for certain foods can be quite overwhelming, so do allow yourself room to cheat. To strike a balance, if you are taking high fat diets today, for the next few days to come, try something plain and simple. Following are tips when facing vast varieties of foods choices and you may want to consider them when dieting:-

- Avoid fried foods, take the boiled or steamed version instead,
- Avoid soft drinks as the sugar content can be quite high,
- Consumed more fresh veggie and fruits,
- Eat meats and buttery stuffs in moderation,
- Avoid over eating during each meal, try small portion, 3-5 meals per day. Your stomach will have enough rest,
- Avoid "stressful" foods (i.e. difficult to digest or very high fat or highly refined) which will make you more lethargic after eating,
- Maintain positive mindset.

As a rule of thumb, try to obtain calories from following categoies for the total calories required by your body :-

Carbohydrate about 60%.
Fat about 15%.
Proteins about 25%.

Be very discipline when you're on diet and you can see weight loss fast. Losing weight is not as hard as it may seem. It all boils down to proper and effective method you chose to lose weight.
To see effective weight loss method without starving yourself ...





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Is sugar really make me fat?

Sugar per se is not bad for health. Naturally, a healthy body will be able to take care of all the sugar that its host eats. Sugar is a form of carbohydrates which our body converts into energy for purpose of driving our daily activities.

Those excessive sugar we consumed (in the form of calories) will be converted into fat and stored in adipose tissue. It is an imbalance of energy, you take in more energy (calories) that what your activities or exercise could burn off, you gain weight as a result.

You should be more concerned with the long term effects that excessive consuming of sugar could bring. During manufacturing, sugar has gone through processes which strips off all the vitamins, proteins and precious minerals. What left behind is just pure form of starch and carbohydrates! Our body cannot utilize this refined starch and carbohydrate unless the depleted proteins, vitamins and minerals are also present.

In addition, sugar is worse than nothing because it drains and leaches the body of precious vitamins and minerals through the demand its digestion, detoxification and elimination makes upon one's entire system. Excessive consuming sugar will result in a series of harmful chain reactions.

1) Resulting a more acidic conditions within our body, calcium is taken from the bones and teeth in order to attempt to rectify the imbalance. So we are seeing bones and teeth begin to weaken;

2) Affecting every organ in the body. Initially, it is stored in the liver in the form of glucose (glycogen). Since the liver's capacity is limited, a daily intake of refined sugar (above the required amount of natural sugar) soon makes the liver expand like a balloon. When the liver couldn't handle the excess glycogen, it will be returned to the blood as the form of fatty acids. Blood will transport them to every part of the body and stored in the most inactive areas: the belly, the buttocks, the breasts and the thighs. When these comparatively harmless places are completely filled, fatty acids are then distributed among active organs, such as the heart and kidneys. These begin to slow down; finally their tissues degenerate and turn to fat. Then heart starts to have problem and early signs of chronic diseases start showing ...

3) The problem don't just stop here unless immediate corrective measure is taken. The entire body is affected by reduced ability of active organs. Abnormal blood pressure is one of the common symptoms. There are a lot more complications than these which are beyond the context of this article.

Appropriate amount of sugar is not necessary bad to our body, as long as you lead a healthy lifestyle with regular exercises.






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Loss Weight The Natural Way!

It seems that there are three phenomenals of eating habits in this society. People living in the developed countries are overeating too much of unhealthy foods such as canned foods or highly processed foods which make them growing fatter. Another group of people who are over starving themselves on regulated course of dieting that they always feel so much of discomfort. There is one group that they enjoying good quality food daily in moderation without any sense of guilt. Why are they so different from the rest?

The concept of lifestyle of health and sustainability is in their mind and they always put them into practice. They have preference of eating some things directly from the nature and always engage in natural activities.

Before the world gets industralised (that's probably less than 150 years ago), when canned or processed foods have not dominated the entire food markets, obesity problem is really rare then.

In today's world, the obesity rates in remote places of African, Asia, etc are still relatively low. This is mainly due to their foods are mostly fresh from mother nature without preservatives or without going through excessive processing which striped off most of the minerals and natural goodness. They worked hard in the rice fields or walking some distance to their workplace and are physically active in this aspect.

Traditional habit in eating is the answer to healthier body - go for fresh whole food (without excessive processing), no canned meal, no preservatives, in short, all in natural ways.
There is no shortcut to healthier body!










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How do I exercise my portion control?

1. With reference to a portion control chart, measure up the right amount of meat, fish, pasta, vegetables you should be having very meal. Stick to this right amount every time, regardless how hungry you are or craving for more.

2. Use smaller plates and bowls because we when use bigger dishes we tend to fill them full.

3. Using food guide pyramid as a reference, balance your food intake. Foods at the top of the pyramid should be consumed less, foods at the middle of pyramid should be moderate and food at the bottom of pyramid should be more.

4. Always have meals at regular time, so you will not be extremely hungry and tend to eat too much to "cover back".

5. Eat and munch slowly. Your brain will tell you that you’re full after 20 minutes.

6. When eating out consider sharing dishes, especially the dessert. It is a good idea because partners will cross-checking on each other.

7. Don’t be tempted to eat straight from the carton or container – no doubt you will finish it all. Instead put it in a bowl or buy small, individual sizes.

8. Have some fruits half an hour before meals so you tend to eat less during the actual meal.

9. Read the label on packaged foods, paying attention to the "serving portion". Some manufacturers claim it to be 'single-portion' but actually it contains about two portions worth.

10. If you tend to eat everything in front of you, consider repackaging food at home. Divide biscuits, nuts, seeds, and dried fruit into small plastic containers. You will be less tempted to overeat.

If you constantly maintaining the right portion of foods you take, your stomach capacity will just maintain the same. And any further attempt to eat more than it usually can handle, you will stop eating because of feeling of stomach fullness .







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Having a good plan is a battle half won!

Proper eating plan is so important as without it people on weight loss will go astray. Below are some tips while formulating your proper eating plan.

1) Bear in mind that "Skipping meals doesn’t help weight loss"
Some people do not know the proper way to eat even though they already began their diet plan. Eating the right foods is the correct step towards weight loss but the right way to eat those foods is even more important. If you think you can skip meals and enhance weight loss, you will be quite disappointed with the results.

2) Have a fix time for eating
To see constant weight loss over a period of time, having a set schedule to eat your meals is a must. It is difficult in today's fast-paced lifestyles as we placed work schedules before any things else. It is probably true that, the schedules that we keep today are the likely cause of overweight. It is against the nature for our body to go for hours on end without food. So listen to your body's call, when it is time to eat, go for it.

3) Take time to enjoy your meals
In today's fast-paced and hectic working life, we are succumb to have a quick bite at our work desks or in the car. More often, these meals are not healthy nor are we giving ourselves time to rest and relax during the break. Our digestive system needs foods that are properly chewed, and the way to do it - is we have to slow down and take the time to eat our food. If you don't have proper time for breakfast or lunch it’s time to slow down before it takes a toll on your health in ways other than those that affect your waistline.

4) Do not eat after 8pm
It is fairly common to see people eating a complete dinner late at night. This is unhealthy because foods might not be completely digested when you go to bed. There may be occasion when it cannot be avoided because of certain commitments. But you should as far as possible, have your evening meal at least four hours before you retire for the night.

Have a proper eating plan will help you achieving weight loss objective much faster and effectively than those without any. Eating plans are easy as shown above.








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Walk It Off For Fat Loss

For some reasons if you cannot take strenuous exercise, I would recommend walking as a form of exercise to lose weight. It is simple, free and you can do it anywhere.

5 hours per week of walking, with each session lasting for 60 minutes is already enough to see the weight loss benefits. When using walking for weight loss, remember to add in brisk walking intervals and pump your arms vigorously, stretch and twist yourself till you feel the bodily warmth. Try to work some hills into your programs as you get stronger, this will increase the challenge as well as train your stamina up.

Having one pair of good walking shoes is important too. As you walk fast digging in your heels, you have a tendency to injure them. Choose those with good cushioning to protect your heels.

Not only walking is good for enhancing better blood circulation, it also promotes better sleeping at night. Casual walking after dinner also helps to promote better food digestion and do away the bloated feeling.

Walking as a form of exercise is simple and free, a healthy lifestyle can just begin with this. So get walking!










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The True Facts About Metabolism And Your Weight

It is majority's belief that human's metabolism is closely linked his weight; a slim person's metabolism is high and an overweight person's metabolism is low. Is that totally true? In fact, human's weight doesn't just depend on metabolism alone.

Instead, human's weight is dependent on the balance of calories consumed versus calories burned. It is a simple equation, take in calories more than your body needs, and you gain weight. Take in less and you lose weight. Metabolism, then, is the engine that burns these calories and is the scale that regulates your energy needs.

During metabolism, human body converts foods into energy. The energy is "re-used" again in 3 basic ways.

1) Basic needs - Even when your body is at rest, it requires energy for the basics, such as fuel for organs, breathing, circulating blood, adjusting hormone levels, plus growing and repairing cells. Calories expended to cover these basic functions are your basal metabolic rate. About 75% of the total energy is used for this and it is fairly constant.

2) Food processing - Internal functions like digesting, absorbing, transporting and storing the food you consume also takes energy. This accounts for about 10 % of the calories used each day. It is also fairly constant and isn't easily changed.

3) Physical activity - such as swimming, cycling, chasing after the dog and even doing house chores — accounts for the remainder of calories used. The frequency, duration and the intensity of your activities are the factors that deciding how much calories to be burned.

One such medical condition called hypothyroidism, which could lead low metabolism due to under-active thyroid gland. In reality, it's very uncommon for excess weight to be related to a low metabolism. And most people who are overweight don't have an underlying condition, such as hypothyroidism.

Energy imbalance is the usual root cause of weight gain - more input than your body burns. To lose weight effectively, one has to create an energy deficit by consuming food with lesser calories, increase the energy burning through physical activities .

While your metabolism has certain influence on your energy needs, but it's your food intake and physical activity that ultimately determine your weight. Losing weight is like taking a long distance run, it requires that you have perseverance, motivation and strong will to succeed.







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WHY OUR DEAR FRIENDS ARE SO OVERWEIGHT?

I suppose the easiest answer is the affluence life style and eating habit, with eating fast foods playing a significant role. Many fast food restaurants these days offering much more healthier choices like salads, non-fried potatoes and meats. But why are we still over weight? The underlying reasons being the choices we take.

Modern society people like us live in a horridly busy lifestyle and very often, out of convenience, opt for highly processed pre-packaged foods which usually contain 3 highs, namely high salt, high fat and high sugar. These 3 highs contribute toward weight gain in most cases.

We are so accustomed to sit or rest a great deal, watching favorite television programs after dinner rather than going out for a leisure stroll like we used to do decades ago. Unfortunately, such bad lifestyle is passed down to our younger generation without noticing. When I was young, we used to run about in our neighbourhood playing games and not returning home for dinner until the sun went down. Watching television programs is just occasionally.

It is quite common to find children in front television or playing computer games for long hours these days. I am not saying television is BAD, but some programs are very educational. What I mean is that - instead, children should be more actively playing outside, rather than sitting in front of computer or television, eating potato chips, drinking their favorite high sugar soda.

Some people are overweight because they simply eat too much of the wrong foods and lack of adequate exercise. Losing weight is actually quite simple – eat moderately, exercise more. But we’re resistant to that message. Mainly, it’s because we’re looking for a quick fix – an easy, painless way to drop pounds without sacrifice. After all, losing weight just CAN’T be that easy, now can it?










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