How To Lose Weight Successfully And Permanently

Obesity rates are rising throughout the western world. For most of us, that means that many of us have a pound or few to lose. These days, being a little overweight is almost perceived as normal. However, we all know that to maintain a healthy life we should be keeping our weight in the healthy range. Failure to do this leads to heart disease, stroke, type 2 diabetes, arthritis and many other unpleasant health issues.

We are all so used to instant gratification that it can be hard for any of us to get into better eating and exercising routines. We all want the weight to fall off yesterday and to look and feel like we did 10 years, or 10 pounds, ago. The best way to lose weight successfully for the long term is to start with a sensible eating plan and stick to it.

Lose Weight Naturally

For those who are seeking a healthy lifestyle, a diet rich in fresh fruits and vegetables will have you glowing and full of energy in no time. Fresh foods prepared at home have much lower levels of fats, sugars and salt, than most foods bought on the run. Preparing food yourself is not only more cost effective but also allows you to have a better idea of the calories and carbs that you are consuming.

Fresh vegetables, nuts, fruits, and in particular, berries are full of antioxidants which have many health benefits. Natural foods such as cocoa beans, and chocolate, in particular, but also green tea and red wine (in moderation), are extremely high in flavonoids and phenolic acid which have recently been found to reduce fat secreting enzymes and triglyceride production in the fat cells of lab mice.

To lose weight naturally and safely is a fairly basic equation: eat less fuel than you are burning off. What does this mean? Eat less than you usually do, and exercise more than you usually do. Having said this, it is important that you maintain this ratio in a healthy balance. No one can exist forever on lettuce leaves and run 5 miles daily. Taking diets and exercising to extremes is not healthy, will burn you out, and leave you extremely bored and feeling dissatisfied.

A varied healthy diet and an exercise routine that you enjoy will be far more successful in the weeks ahead than a harsh diet with an unpleasant exercise component that you can’t maintain long term. Harsh diets and dreaded exercise routines will only led to broken diets and rebound weight gain. Generally the results of those diets are weighing more in the end than you did before you started.

Committing to a healthy and sensible lifestyle will enable you to maintain it long term. This will lead to permanent weight loss and not yo-yo dieting.

How To Lose Weight Safely

Slow and steady wins the weight loss race. Yes, we all want to drop a dress size overnight, but this will never happen safely. Fad diets and pills that claim to allow you lose ridiculous amounts of weight fast do sound tempting and better still, easy. However, they are never safe weight loss options. Generally, all you lose short term is muscle tone and fluid. The minute you rehydrate yourself, the pounds go straight back on.

It is important to not lose your muscle tone. The more muscle you have, the more calories you burn in a day. Another way of thinking about it is, the more muscle you have, the faster your metabolism works. This is clearly a win-win situation for everyone. Combining some muscle resistance into your workout routine will not only having you looking more toned and terrific, but the extra muscle will be doing your metabolism a great favor.

Harsh low carb diets can be dangerous in the long term as the body starts to burn up muscle as fuel. While low carb diets can allow you to drop weight quite quickly initially, losing your muscle in the long term is counter productive to permanent weight loss.

Most diet experts agree that a safe weight loss goal is 1-2 pounds per week.

Easy Tips To Lose Weight

* drink at least 8 glasses of water each day. Not only will the water prevent you from becoming dehydrated while working out, the water will assist your body in flushing all those toxins out that are being broken down from the stored fat cells. Drinking plenty of water can also help alleviate the hunger pangs a little. Anyone participating in a low carb diet (less than 100 carbs daily) definitely needs to keep their fluid levels up to minimize kidney damage.

* exercise first thing in the morning. Many people swear by exercising before breakfast. The theory behind this is that your body is forced to burn up stored fat as there is no energy floating around your body from consumed food.

* don’t eat for an hour before or after exercising. This is similar to the theory above, where your body is forced to burn stored fat for its energy rather than whatever you have just put in your mouth.

* eat every 3-4 hours. Smaller portions broken up into meals every 3-4 hours is better for your metabolism than 3 big meals spaced further apart. When you body is receiving a constant supply of food it is happy to start burning fat as it realizes there is more food coming. However, once you go past the 4 hour mark your body instantly goes into starvation mode and clings to every last calorie that hits your lips next. For the doubters out there, take a good look at those you know who constantly seem to be eating and are super thin. Then there are the others who hardly eat a thing and gain weight just by looking at food. Having said this, we are not saying that you should eat 6 huge meals daily, rather divide what you used to eat during the day into 5 smaller portions. Better still, have 3 smaller meals, and 2-3 super healthy snacks, such as fruit or vegetables or low fat cottage cheese.

* weigh yourself weekly first thing in the morning. Most people’s weight fluctuates through a day or week. Select a day of the week to weigh yourself and stick to it. Don’t be tempted to jump on the scales every day, or twice daily, as you will only end up being discouraged. Don’t forget that all that water you are drinking actually weighs something on those scales!

* measure inches rather than pounds. Muscle weighs more than those flabby bits. Once you start toning up it can be disconcerting if you stop losing weight off the scales or even start to weigh more. This is where the tape measure and clothes come in. If you are looking better in your clothes then you are still losing fat overall. Your waist and hips may still be getting smaller but the muscle you are building up is weighing more. Another good reason to not become obsessed by the bathroom scales.

* incorporating lean protein into each meal is a great tip for leaving you feeling fuller for longer. Diets rich in good quality lean protein, for example, chicken, fish, or low fat cottage cheese, have also been proven to be effective in keeping the lost pounds off.

Exercise

No successful weight loss campaign is complete without mentioning exercise. Exercising not only burns calories, but if done correctly can speed your metabolism for up to 48 hours after you have finished. A workout routine that incorporates an aerobic component and some resistance work is going to be best for losing those inches. The aerobic component will burn the calories and fat, and the resistance component will increase your muscle, allowing your metabolism to be more effective.

You should be exercising 3-4 times weekly minimum. Start off slowly and build your times up. Warm ups and cool downs are essential for minimizing muscle strains and injuries. Once you start becoming used to your workout you will need to up the intensity and times to achieve the same benefits. Concentrate on reaching your target heart rate and staying in the correct zone for aerobic or fat burning. These charts are easy to obtain online and are posted in most gyms.

If you are considerably overweight or out of condition you should seek a medical clearance before starting off around the block in your running shoes.

Select an exercise that you actually enjoy for maximum pleasure. This will also reduce your chances of giving up.

Exercise with a buddy for extra encouragement if you need it. Socialising and exercising at the same time will help the time go faster and not seem so hard.

Include the whole family in such pursuits as walking the dog, skating, roller-blading, skiing, running, or just playing. Every extra bit of movement will be burning more calories.

A weekly workout with a few different activities lessens the chances of injuries and boredom. Mix it up a bit. Try some of these exercises:

* Walking is an effective way of burning calories and fat. Walking is a free activity that is low impact on the joints and a great place to start for those who haven’t exercised for a while. Walking is also great for warming up and cooling down before running and jogging.

* Jogging is great form of aerobic exercise for those with some level of fitness. As time goes by you will be able to pick up the pace and increase your distance.

* Skipping rope is another great and cost effective way to shed those pounds. 10 minutes of skipping rope is equivalent to a 30 minute jog. Great for the time challenged and a portable piece of exercise equipment. Also invaluable for when the weather prevents running and walking outside.

* Weights and bands are great for strength and resistance work. Depending on your budget, you can either workout at home or in a fitness club. There are numerous DVDs out there to give you some workout tips. Strength training can either be incorporated with an aerobic workout or performed separately on a different day.

* Swimming is a great form of aerobic exercise with minimum impact on sore joints like knees and hips. A vigorous swim will burn calories and can make a nice change from a jog or walk.

* Aqua aerobics is the perfect solution for those with joint problems, rehabilitation, pregnant ladies, and the elderly or unfit. The water acts as both a cushion for the joints and resistance for the muscles. Highly recommended for those who have difficulties exercising without encountering discomfort.

* Exercise bikes are highly effective ways of burning the calories and the fat. The great advantage to exercise bikes is that you can install one at home and pedal away at all hours of the day and night when the gym may be closed. Exercise bikes also make a great option when the weather is too nasty to exercise outdoors. Nowadays, exercise bikes have plenty of built-in programs to prevent boredom setting in and you can see how many miles you have pedaled and how much of your lunch or dinner you have burned up. Heart monitors can make these calculations even more accurate. For those with lower back problems recumbent exercise bikes are probably a better choice. These are a little more like sitting in a proper chair and correct posture of the lower back is maintained. They are also easier to step through to get on and off.

Conclusion

There is no quick and easy way to lose weight successfully and permanently. A sensible and healthy diet combined with exercise 3-4 times weekly at minimum is the best formula. Once you become accustomed to the workouts you will enjoy them and miss them when you can’t do them.

Select exercise routines that you enjoy and this will make it easier for you to participate.

Crash dieting and fad diets are dangerous for your health and only result in less muscle tone, slowing down your resting metabolism. The more muscle tone you have, the more calories you will burn at rest.

Permanent weight loss is a lifestyle decision incorporating pleasurable workouts with a healthy and fresh diet. Once you start to reap the benefits you will be highly motivated to continue.

Weight Loss Forever With The Well Respected Mayo Clinic Diet

The Mayo Clinic is a well regarded medical institution. Doctors and patients the world over look to the Mayo Clinic for their research and answers. The great news is that the Mayo Clinic has devised their own weight loss program. This is no gimmick or fad. This is a lifestyle program that is ideal for anyone who has been on the roller-coaster ride of fashionable diets and rebound weight gain. Read on for their tips to weight loss forever.

The Mayo Clinic diet is an all round healthy lifestyle management program that not only encourages healthy eating, but will also result in better health. This is a well rounded program that has been researched extensively by medical practitioners and nutritionists to ensure optimal health and habits. Continuing on with these healthy lifestyle choices will ensure that your weight will remain in a healthy range. No more rebound weight gain.

This lifestyle program does not solely focus on the size of your waist or the number of pounds you are seeking to shed. The Mayo Clinic program contains 4 equally important components:

1. Realistic goals

* Set goals for the week or month. These can be food related or exercise related, or both. Do you want to decrease your portion size? Do you want to increase the number of times you visit the gym, or walk the dog?
* Keep a journal of what you eat and how often you exercise. At the end of each week and month track your food consumption and exercise levels. If you have eaten more healthy foods and increased your activity levels, you will have also dropped some pounds.
* Set realistic goals. Look for the end of just one week or month to start with.
* Goals allow you better focus on your activity levels and the foods that you have consumed.

2. Get moving

* Regular exercise for weight loss and improved fitness is generally considered to be a structured regime.
* Regular exercise burns calories, reduces stress levels, and increases the metabolism.
* Start small and work up if you are out of condition. Start with 5-10 minutes and slowly increase to 30-60 minutes every day of the week.
* Eventually you should be able to manage to work up a sweat and increase your breathing rate.
* Every little bit of moving helps. Housework, yard work, walking the dog, are all forms of moving your body that will burn up some extra energy.
* Anyone seriously out of condition, overweight, or suffering from a health condition should get a medical clearance from their doctor before embarking on any form of exercise.

3. Motivation

Staying motivated is the key to success to any lifestyle change. Initially your mind and body may be resistant to these new healthy changes. Try some of these strategies:
* No diet fads or over the counter diet pills. Many of these are dangerous and will, at best, result in rebound weight gain when you stop.
* It won’t happen overnight. Healthy and sustainable weight loss and good health take time to achieve. The longer it takes to lose, the less likely it is to go back on.
* Timing. Do not try and embark on a new program if you are distracted by other serious issues. Wait until you can give these changes the attention they deserve. However, if the time is never right, you may need to look at your current lifestyle and stress levels.
* Positive reinforcement. Remind yourself how good you are feeling and looking. If you have a bad day or week, put it behind you and keep going. Don’t use a bad day as an excuse to go back to your old ways.
* Have a buddy. Exercising with a buddy makes it much more pleasant and harder to cancel. Sharing your triumphs, however small, with someone else is always very rewarding.

4. Mayo Clinic Food Pyramid

The Mayo Clinic eating plan means no starvation or deprivation.

* Unhealthy, calorie laden foods are to be eaten in small portions. These are located at the top of the pyramid.
* Fruits and vegetables will be the largest portion of the daily diet. These foods tend to be very filling and contain relatively few calories.
* Lean high quality proteins such as fish, and chicken, along with unprocessed carbohydrates such as beans and grains are allowed in moderate amounts.
* Eating the correct amounts in the correct portion sizes, along with appropriate exercise levels, will allow the average person to shed 1 or 2 pounds each week.
* For further information on the Mayo Clinic Food Pyramid click here:

Conclusion.

The Mayo Clinic Diet is not a fad, and does not concentrate on rapid weight loss. The Mayo Clinic diet is a lifestyle change that encompasses sensible eating habits incorporated with appropriate exercise. The average person can lose 1-2 pounds per week on this program. Moreover, by embracing this program, there will be no rebound weight gain, and health will be optimized.

Surgical Weight Loss Options As A Last Resort. Do They Work?

Surgical weight loss options have increased in popularity over recent years. The reason for this is that for the severely obese person, the weight loss post surgery is maintained long term. However, not everybody is a candidate for this sort of surgery. To be considered for weight loss surgery, you generally have to be 100 pounds overweight, or 80 pounds overweight and suffering from a serious medical condition that is weight related. Another way to look at it is if your BMI is over 40 you could be considered a candidate.

How does weight loss surgery work?

There are 2 ways that these types of operations work: restrictive and malabsorptive. Restrictive, as the term would suggest means that the stomach s made smaller, thereby radically reducing the amount of food that can be eaten at one time. All weight loss surgery has this as a component. Malabsorptive means that as a result of the surgery, not all calories, fat grams, and indeed nutrients, can be absorbed. This is due to part of the small intestine being bypassed. The Duodenal switch and Roux-en Y surgeries involve both restrictive and malabsorptive. The Lapband procedure and the older style “stomach stapling” involve only restrictive.

What types of weight loss surgery are there?

The most commonly performed 3 weight loss surgeries are:

* Lapband.
This type of surgery is extremely popular as is it the least invasive surgically, being able to be done often as keyhole surgery. This is the only procedure that can be reversed. The adjustable Lapband is placed around the upper portion of the stomach, creating a much smaller pouch. This band can be tightened over time by the surgeon if needs be. The Lapband still allows the nutrition of the food to be absorbed.

* Duodenal Switch is a permanent operation. This involves not only making the stomach smaller, but bypassing a portion of the small intestine as well. Food portions will be smaller, and the amount of food digested properly by the body is significantly reduced.

* Roux-en Y
is one of the most popular options currently. The stomach pouch is reduced in size, and the stomach is then reattached further down the small intestine at the jejunum. Rapid and significant weight loss can be expected after this surgery.

Advantages?

The advantages of all these procedures is rapid weight loss after the operations. For those people who have struggled unsuccessfully to lose weight, often for many years, there are no other options left. Moreover, the weight loss is sustainable long term for many.

Many health related issues are diminished or resolved as a result of the weight loss. High blood pressure, type 2 diabetes, and joint pain, can all be alleviated dramatically by these surgeries.

Risks?

As with any operation there are surgical risks including blood clots, infections, and post operative hernias.

Other complications include leakage around the sites of the surgery. Gallstones and ulcers are reasonably common occurrences as a result of these operations.

Expanding or bursting the pouch can occur from overeating. The persistent over-eater will stretch the stomach pouch, and weight loss will not be so great, and weight gain may eventuate.

Permanent dietary changes.
Not only will portions be smaller, but also high sugar and fatty foods need to be avoided. With the duodenal switch and Roux-en Y procedures, patients who eat sugary and fatty foods may experience “dumping syndrome” an unpleasant reaction which involves sweating, feeling faint, nausea, vomiting, cramps and diarrhea. Most patients having experienced this then learn to shy away from these types of foods.

Nutritional deficiencies.
The malabsorptive procedures can leave patients depleted in iron, calcium, protein, and Vitamin B. It is imperative that the reduced diet contain high quality foods, and that vitamin supplements are taken if recommended by your health specialist.

Conclusion.

Surgical weight loss options are generally a last resort for those who are considered to be 100 pounds overweight, or who have a BMI over 40. Permanent dietary changes have to be adhered to. Ultimately, the weight loss will be a combination of restricted diet, exercise and motivation.

How To Fight Cellulite

No matter how thin you are, if you are a female, chances are you have some dimpling on your body somewhere. This dimpling is known as cellulite and occurs in up to 95% of women. You can fight cellulite and win.

Women are more prone to the visible effects of dimpling due to the way their fat cells are collected under the skin. While men have their fat cells running in horizontal lines among the connective tissue, women’s fat cells are clustered in a more honeycomb pattern which gives rise to the orange peel appearance.

Cellulite tends to strike the hips, thighs and tummies. Cellulite can and does strike the thin, the rich and the famous. Most celebrities are also fighting cellulite problems.

Some of the suspected culprits for cellulite formation are:

· aging. The older you get, the thinner your skin, making any underlying fat cells more obvious.
· genetics. Yes, you can blame your mother. Cellulite really is the luck of the gene pool lottery.
· hormones. Pregnancy and the Pill are both believed to make many women’s cellulite worse, due to an increase in the hormone oestrogen.
· excess weight. Any excess pounds sit on your body in fat cells. The bigger the fat cells, the more obvious the cellulite.
· gender. Only 5% of men will ever suffer from cellulite.
· insufficient water intake. (For further information on the correct amount of water to consume you may want to read this article on water.)
· poor diet consisting of over processed foods.

How to rid yourself of cellulite

There are many clinics and sites promising a quick fix for your cellulite. Sadly, most of these quick fixes are costly and only smooth your skin for about 1 day. Using the combination listed here will allow you to fight your cellulite:

1. Detox diets can be effective in ridding your body of its overload of toxins. Less toxins equals less cellulite.

2. Exercise. Exercise is probably the most important component in your fight against cellulite. Exercise will increase your muscle tone and decrease your wobbly bits. Increased exercise in conjunction with a sensible eating program can decrease the size of your fat cells, resulting in less obvious cellulite. An exercise bike can be an effective way to fight the dimpling and you can access some fantastic exercise bike reviews here. Exercise will also increase your metabolism, improve your blood circulation, and will firm up your tissues. Exercising ensures you will maintain more lean tissue with age, dramatically reducing the incidence and appearance of the cellulite.

3. Diet. A diet rich in fresh fruit and vegetables, high in fiber and low in fat will result in a decrease in cellulite. Over processed foods will only add to the problem. Fresh grapefruit has long been associated with helping in the fight against cellulite. Grapefruit apparently helps flush out toxins, breaks down fat cells, and speeds up your body’s metabolism.

4. Water intake. Drinking an adequate amount of water daily will ensure that toxins in your body are able to be flushed out. Additionally, well hydrated skin tends to be more plumped out, making the cellulite less obvious. You should be drinking 6-8 glasses of water daily.

5. Deep massage therapy may apparently help in breaking down the collection of the fat cells. While the fat cells may be made smaller, no amount of massage will be able change the honeycomb pattern of your connective tissue.

Remember, your cellulite did not really appear over night and it will take some time and patience to get rid of it. A healthy diet and regular exercise will go a long way to fight cellulite. Don’t despair, your cellulite can be banished.