What's a healthy weight-loss diet?

A sensible rate of weight loss is around 0.5kg to 1kg (1lb to 2lb) a week. To achieve this, you need an energy deficit of 3,500kcal to 7,000kcal a week, which means eating 500 to 1,000 fewer calories a day.



You can do this by replacing high-fat foods with those that are low in fat such as fruit, vegetables, unrefined carbohydrates and lower-fat dairy products, and being more physically active.



It's also important to watch the size of your portions. This can be difficult, because over time you can lose touch with what's a sensible amount of food.

Meat, fish and alternatives
Meat, fish, eggs and alternatives, such as beans and lentils, provide protein, which is essential for growth and repair. These protein-rich foods, meat in particular, are also good sources of iron, selenium, zinc and B vitamins.

Lean sources of protein can also help to curb your appetite. To help reduce the calories you get from fat, remove the skin from chicken, cut off obvious bits of fat from lamb, pork and beef, and use minimum oil for cooking.



Aim to eat two portions of fish a week, one of which should be oily fish rich in omega-3 fatty acids, such as salmon, sardines or trout.

You should have two portions of protein-rich foods every day. A portion is equivalent to:

Meat and fish the size of a pack of playing cards
Two eggs
Four tablespoons of lentils or beans


Bread, cereals and potatoes
Starchy carbohydrate foods, such as bread, potatoes, rice and breakfast cereals, provide us with energy and other nutrients, including iron and B vitamins.

Starchy foods should make up about a third of your total daily energy intake.

Choose unrefined types that are higher in fibre. They'll make you feel full for longer and help to control hunger.

A balanced diet should contain about five portions of starchy foods each day. A portion is equivalent to:

Three tablespoons of breakfast cereal
One large slice of bread
One chapatti
Three heaped tablespoons of pasta
Two egg-size potatoes
Two heaped tablespoons of rice


Fruit and vegetables

Fruit and vegetables provide essential nutrients such as vitamins and minerals, and contain many other compounds associated with good health.

Everyone should aim to increase the amount of fruit and vegetables in their diet.

Because fruit and vegetables are bulky and contain a lot of water, they can help to control your calorie intake. Aim for at least five portions a day.

A portion weighs about 80g and can include fresh, canned, frozen and dried fruit and vegetables. A portion is equivalent to:

Two large tablespoons of vegetables, such as peas, carrots, swede or broccoli
Whole fruits, such as one apple, one orange, one pear
A handful of grapes
Two tablespoons of strawberries or raspberries
One small glass of fruit juice
A handful of dried fruit


Milk and dairy foods

Foods such as cheese, yoghurt and fromage frais are an important source of calcium as well as providing protein and vitamins. Choose low-fat or reduced-fat versions to reduce the amount of calories in your diet.

Aim for around three portions of dairy foods a day. A portion is equivalent to:

A medium-size glass of milk
A small pot of yoghurt
A small matchbox-sized piece of cheese


Foods containing fat and/or sugar
Fatty and sugary foods, such as crisps, spreads, oils, creamy dressings, sweets, cakes, biscuits and chocolate, and sugar-rich drinks, including alcohol, are high in calories but relatively low in nutrients, such as vitamins and minerals.

Eating healthily means including foods that are packed with nutrients rather than packed with energy.

You should reduce your intake of these foods as much as possible. You can do this by:

Swapping sugary and fatty snacks for fruit, diet yoghurt or a slice of wholemeal toast with reduced-fat spread
Choosing water, reduced-fat milk or low-calorie drinks instead of sugar-rich drinks
Using only a scraping of spread on your bread and using an oil spray to limit fat when cooking


Alcohol contains around 7 kcal per gram. As well as adding calories to your diet, it can stimulate the appetite and weaken your healthy eating intentions.

For more advice on cutting calories, see How to lose weight.

A word about salt
On average, we eat over 50 per cent more salt than the recommended level and more than twice the amount we actually need.

We've become used to eating foods containing salt, so reducing the amount we consume often means adjusting our palates.

A lot of salt comes from processed foods, so look for low-salt varieties and check the salt content on the label. You can also cut salt by:

Preparing foods from fresh ingredients as much as possible
Avoiding salty snacks, such as crisps and salted nuts
Choosing 'unsalted', 'no added salt' or 'reduced salt' foods


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Symptoms to Expect When You Improve Your Diet

If I were asked which is the area of greatest misunderstanding and confusion in the field of nutrition, I would immediately be forced to reply that it is the failure to properly understand and interpret the symptoms and changes which follow the beginning of a better nutritional program.




What is meant by a better nutritional program?
It is the introduction of foods of higher quality in place of lower quality ones. For example, if a person replaces a protein rich food such as pork with beef, the beef may be considered the superior of the two due to its easier digestibility, lower and less saturated fat content, etc.; chicken is superior to beef and fish is superior to chicken because of its more rapid digestibility and lower saturated fat content. Lima beans, lentils, or chick peas, which are eaten at the same meal with vegetables are superior in all the nutrients needed to rebuild health.


As we go higher on the scale of quality, we begin to include protein rich food which may be eaten in the unfired state, such as cheese which is made from raw milk and unsalted. Then we ascend to the nuts and seeds which are eaten in the natural state (raw and unsalted).

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Select whole grains for your diet

Why You Should Include Whole Grains In Your DietWhole grains haven't had their bran and germ removed by milling, making them good sources of fiber — the part of plant-based foods your body can't digest — and other nutrients. Whole grains are also a source of vitamins and minerals, such as thiamin, riboflavin, niacin, vitamin E and magnesium, phosphorus, selenium, zinc and iron. Phytochemicals also are found in whole grains. Various nutrients found in whole grains play a role in regulating blood pressure and heart health.

You can increase the amount of whole grains in your diet by making simple substitutions. For example, choose whole-grain breads instead of those with refined white flour, whole-wheat pasta over regular pasta and brown rice instead of white rice. Select high-fiber cereals for breakfast, such as bran flakes or shredded wheat, instead of muffins or doughnuts. And select whole wheat flour rather than white flour when buying or making baked goods.

Health benefits
Whole grains are believed to be nutritionally superior to refined grains, richer in dietary fiber, antioxidants, protein (however lacking in the amino acid lysine), dietary minerals (including magnesium, manganese, phosphorus, and selenium), and vitamins (including niacin, vitamin B6, and vitamin E). Manufacturers are sometimes required by law to fortify refined grain products to make up for the loss of vitamins and minerals.



The greater amount of dietary fiber, as much as four times that found in refined grains, is likely the most important benefit, as it has been shown to reduce the incidence of some forms of cancer, digestive system diseases, gum disease, coronary heart disease, diabetes, and obesity. Some of these protective effects occur because carbohydrates from whole grains are digested and enter the bloodstream more slowly (as measured by the glycemic index). Many health studies[2] have shown that whole grains have numerous cardiovascular benefits.

Some store-bought grains can be germinated and sprouted for additional nutritional benefits.

One of the first in the western hemisphere to endorse and encourage the eating of whole grains instead of refined grains was Dr. Thomas Allinson, a British physician.



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How To Cut Back On Fat Everyday

Every day ways to cut back on fat
The amount of fat you eat will vary from day to day. Some meals and some days will be higher in fat. That's okay. Even high fat meals can be in keeping with healthy eating as long as you balance higher fat meals or days with some lower fat meals or days.
It is the average intake of fat over the course of weeks and months that is important, not the fat content of every food and meal you eat

Ways to Cut Fat
* You drink 1 glass of whole/homo milk a day. Switch to 1% milk and cut
out 6g of fat of

* When you make a sandwich you butter or spread margarine lightly on the
bread and use mayonnaise with the filling as well.
Omit the butter on the sandwich and cut out 4g of fat (1 tsp. of
butter/margarine). Use light mayonnaise, instead or regular mayonnaise
and cut out an additional 6g of fat.

* You buy lean meat but you like a generous portion......about 6oz of cooked
meat for dinner.
Reduce the portion size to the recommended 3 oz and cut out about 9g of fat
for beef, pork and lamb and 5g of fat for poultry.

* You only drink 2 cups of coffee a day but you like double cream in both.
Switch to 2% milk and cut out about 6g of fat. Think about what this means
if you drink more than 2 cups of coffee!



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Why Men Gain Belly Fat Part2

What role does diet play in losing belly fat?
Diet plays an important part in losing weight. Getting more exercise is important, but it is really tough to get enough physical activity to lose belly fat without changing your eating habits.

To lose weight, you have to burn more calories than you consume. This means you need to avoid eating too much food high in fat and carbohydrates, and eat smaller quantities.

Can you really get a beer belly from drinking?
We do know that there is a link between drinking excess alcohol and gaining belly fat — the "beer belly." However, it isn't just beer that can increase belly fat. Drinking too much of any kind of alcohol can have that effect. We know that alcohol is high in calories and increases appetite, but still aren't exactly sure why drinking too much causes increased belly fat in particular.

If you drink, the key is to drink in moderation. While increased belly fat is most noticeable in people who drink to excess, keeping it to less than two drinks a day will reduce the amount of calories you consume and help you avoid putting on belly fat. It is also better for your overall health.

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Fat Loss 4 Idiots How To Lose Weight by Boosting a Slow Metabolism

If you find it hard to lose weight, do you need to increase your metabolism? Will efforts to boost metabolism help you lose weight and gain energy? Do you have a “slow” metabolism, and need to speed it up in order to lose weight? These are important questions for anyone trying to lose weight, but particularly for thyroid patients, who may be struggling against an impaired metabolism.
What is Metabolism?

When we eat, food is converted into energy. The term “metabolism” refers to the way — not the speed – that your body processes and uses the food you eat. Rather than “faster” or “slower” metabolism, it’s most accurate to describe metabolism as efficient or functional versus inefficient or dysfunctional.

Metabolism is made up of several components:

Basal metabolism – From 60 to 65 percent of calories you eat daily are spent keeping you alive and providing basic energy for life support.
If you were to lay in bed all day, you would still need these calories, to support basic body functions. Physical activity – 25 percent of your calories go to movement and physical activity. Thermic effect of food – About 10 percent of calories are spent processing the food you eat. For example, if you eat 2000 calories a day, you should be burning 200 calories a day simply eating and digesting your food.

You must Increase Physical Activity. Exercise can increases the heart rate to raise metabolism while you’re exercising. Some experts believe that exercise also boosts resting metabolism for several hours, as muscles burn calories to recover and repair themselves.

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Healthy Living And Exercise

To be healthy, you have to do more than just eat healthy. A balanced lifestyle requires regular physical activity, stress management and personal time-in addition to a flavorful and nutritious diet.


Why It’s Important?
Healthful life choices do more than manage your weight: they can reduce stress and risks to various diseases, including cardiovascular disease.
You have a busy life: balancing work, family and friends fills up the calendar quickly. In our fast-paced world, we frequently forget to add time for ourselves to that jam-packed calendar or ever-growing To-Do list. More often than not, it’s our personal eating and exercise plan that suffers.

As you’ve seen in countless studies, a healthy eating plan and regular exercise have been shown to help manage the effects of stress caused by our busy lives. When we’re stressed, we tend to over-eat or choose high-fat foods: which only leads to more stress about what we’re eating.

Choosing the right foods, ones that are low in fat AND full of flavor, helps maintain your current weight or start you on a path toward weight loss. Eating right also reduces your risk of most diseases, including cardiovascular disease.

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Mental Health

 Stay Flexible, Stay Well

Practitioners tout yoga for its mind-body benefits—flexibility, toned muscles, reduced stress, among others. More recently, scientists have begun to test yoga's effect on serious medical conditions. The results have been impressive enough that investigators expect yoga will soon become part of the standard treatment for a
number of disorders.


Five reasons yoga could change your life!
Depression


Low brain levels of the neurotransmitter GABA are often found in people with depression; SSRIs, electroconvulsive therapy, and now yoga, it seems, can boost GABA. Preliminary research out of the Boston University School of Medicine and Harvard's McLean Hospital found that healthy subjects who practiced yoga for one hour had a 27 percent increase in levels of GABA compared with a control group that simply sat and read for an hour. This supports a growing body of research that's proving yoga can significantly improve mood and reduce the symptoms of depression and anxiety. Read More




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Exercise for Your Age

Mind And Body

There's a big difference between how we should work out in our 20s and how we should work out when…we're no longer 20. Find your perfect fit.

The 20s
Rx: 30 minutes of weight training followed by 30 minutes of cardio 3x a week, plus 45 to 60 minutes of straight cardio 3x a week. One day of rest.

The great thing about being in your 20s is that your body is so strong, you can get away with abusing it. The bad thing is that you often do, punishing it with late nights and bad eating habits. And you routinely fail to appreciate what you've got. This is the decade of anxiety—frantic exercise, fad diets, the mad pursuit of pinup perfection and self-hatred when you fail to meet it. The fitness challenge of these years: Get over it.

"I tell my young clients, 'Forget looking like Jessica Simpson or Halle Berry, and forget weight; think health,'" says Jeanette Jenkins, 32, a Los Angeles based private trainer who has worked with rapper Queen Latifah and actress Taryn Manning.

The mistake many 20-somethings make is simply opting for "endless cardio and crunches," adds Vanessa Carver, 25, a personal trainer at Fitness Quest 10 in San Diego, whose clients include professional ice-skaters and dancers. Lots of cardio is great, she says, especially if you mix it up so you're really pushing the body. But it's weight training that builds muscle definition, not to mention bone density, which will be crucial for staying active later on and preventing osteoporosis.

"You've got to lift more than just three or five pounds," she says. "If you can do 10 to 15 repetitions of a weight with no real effort, it's too light. The last four or five reps should be challenging enough that you feel your muscles getting fatigued." And put your mind into it, she says. "Lifting weights while chatting on the cell phone is a joke." Read More




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Chocolate to Live For

Not only does it taste good, studies show that it improves blood flow to your heart, lowers blood pressure, and other good stuff. What you need to know about a sweet and healthy favorite.

Fat Loss 4 Idiots

After only two weeks blood flow to the heart improved significantly in the group consuming the dark chocolate but not in those eating the white chocolate. These improvements in blood flow were independent of changes in cholesterol levels, blood pressure and oxidative stress.

I've been reading about the health benefits of chocolate for many years, but this study really got my attention. When your heart receives more blood flow, that's a very good thing. These findings were also seen in an earlier study by researchers at UCSF and Tufts, published in the Journal of the American College of Nutrition. They found that chocolate significantly increased blood flow to the arm in only two weeks in a randomized, double-blind, placebo-controlled study. Read More





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Men Gaining Belly Fat [Look Out Fatties]

Fat Loss 4 Idiots Diet

Men tend to put on more belly fat as they get older. While some men struggle with their weight their whole life, a lot of men start to notice their increasing waistline in their 30s — and gradually put on pounds as the years go by. For many men, the eating and exercise habits that kept them thin in their youth are just not enough to keep the weight off as they get older. The solution? As you get older, you have to change the way you eat and how active you are to stay slim or lose weight.

Is belly fat inherited?
While some men are more likely to put on extra pounds because of their genes, for the vast majority of men, the problem has a lot more to do with lifestyle than inherited traits. Simply put, when you take in more calories than you burn — the excess calories are stored as fat.

Lose Weight Fat Loss 4 Idiots


We've had a huge change in our environment. Men — and women — used to have much more active lifestyles. But our lifestyles today allow us to live and work with virtually no opportunity for physical activity. About 60 percent of American adults get no vigorous exercise in their leisure time at all. We are also eating larger amounts of high-calorie foods than we used to, such as "fast food" that is high in fat and carbohydrates. People are responding to this change in the way you'd expect — by gaining weight. Men need to be more active — to get out and keep moving. Try fat loss 4 idiots to lose your belly fat it realy works




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Five Types Of Food You MUST Include When Dieting

Sunflower Seeds

Sunflower seeds are concentrated energy pods. Have them as a snack, sprinkle them over salads or other meals, blend them into dressings, sauces or even soups. Other seeds, including pumpkin seeds, have many powerful nutrients as well.

Flaxseed

Flaxseeds are also great. They can add fiber to your diet as well as Omega-3. (If you don’t eat fish, flaxseed is a great alternative.)

Parsley

Yes, it’s that sprig of green that restaurants add to your dinner as garnish. And, no one eats it. Yet, just a tiny bit of parsley (with food, blended into fresh juices, or even thrown into soups, salads, or other meals) can provide you with some powerful nutrients, including lots of vitamin C, plus calcium and fiber. It also improves digestion and soothes adrenal glands. (Pregnant or nursing women should limit their parsley intake to one sprig per day.)

Green Tea

Regular black tea (and even an occasional cup of coffee) has some health benefits when taken occasionally. Green tea is the preferred choice, of course. It is packed with anti-oxidants and flavonoids and can reduce the risk of cancer. It also seems to be helpful for the brain. You can have this everyday without any side effects that coffee or other caffeinated drinks may have.

Chocolate

Yes, chocolate is actually good for you, if you pick the right one. Instead of milk chocolate, opt for dark chocolate with a high cocoa content. Anything over 70% is great. It can provide powerful anti-oxidants and flavonoids, and well, it tastes of chocolate! But be careful, eating too much can also add calories fast. Having a small piece of dark chocolate each day is ideal.




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Top 5 Tips For Losing Weight Successfully - Fat Loss 4 Idiots

Did you know that Dieting is not always an easy thing to accomplish. In fact, it can prove to be a tough challenge for many people, including men, women and even overweight teens.

But don’t despair, there’s hope…if only you know some important tips for successful dieting. So here’s some sound advice of things to avoid when you are trying to lose weight. It is important that you are able to maintain control as you try to conquer your weight woes. Some important facts you need to know, what things you must avoid like the plague in order to succeed at losing weight. planning your diet

1. Don’t Rush

The first tip is that you do not rush into the toughest diet you can find and this is a common mistake.

Many people decide in a moment of desperation to follow a super-strict diet and it is simply a set-up to fail. Don’t rush into a diet that may be too strict for you. Be honest with yourself…are you really going to be able to stick with it? If you don’t have any dieting experience and are not 100 percent sure you can stick with the diet, then you might want to choose something else.

2. Stay Grounded

The second tip for successful dieting is that you make sure you do not lose touch with reality. Weight loss, just like weight gain, is not something that happens overnight so when choosing your goal, start small, and be prepared to make a long term commitment. If you hear someone saying that he lost a significant number of pounds in a short time, don’t make it your goal to match his performance. Diet results are different from one person to another.

3. Don’t Overdo the Math
Fourth, don’t get stuck too hard on counting calories. We all know that cutting down on calories is one of the building blocks of all diets, but you have to be careful about it. Cut down on too many calories and your body will start to think that you are starving and will start storing anything it possibly can. This is not a good way to lose weight so keep that spaghetti around. You’ll want it later. Remember…moderation!

4. Don’t Take A Pass

Next tip for successful dieting is, absolutely do NOT skip meals. Some people think that skipping one or two meals could help them lose weight faster. They don’t understand that dieting is all about eating the right food and not starving yourself. Especially if you plan on going to the gym, your body is going to need that energy that healthy and sensible food will provide.

5. Watch Your Weight But Not Daily

Also, another good weight loss tip is to be sure you don’t check the bathroom scales everyday. Everyone on a diet is eager to see the confirmation of his or her efforts in the shape of lost pounds, but in many cases, weight fluctuates each day which can be depressing and soon you will be ready to quit your “miracle diet”. This is obviously something you want to avoid.





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Discover How to Avoid Hunger And Lose Weight

Why Is It Better To Eat Too Much Rather Than Too Little To Lose Weight?

Each of us has days when we feel extra hungry. When this happens, EAT MORE! Might this slow down your weight loss? A little, perhaps, but so what? Needing a few extra days to achieve your weight loss goal is not a problem. The real problem is not eating enough and getting hungry and depressed. Because when this happens, you’ll stop dieting and start bingeing.

All dieters experience “bad days.” Unfortunately, most of them insist on perfection. So if they visit a friend and finish up eating 2 containers of ice cream and a box of cookies, they go to pieces. They become overwhelmed by guilt at not being perfect, and quit their diet in disgust. But eating the ice cream and cookies is pretty harmless - you need to eat a very large amount of food (3500+ calories) to gain just one pound of body fat - the real damage is caused by the guilt that follows. So what’s the answer? DON’T TRY TO BE PERFECT! Once you stop seeing yourself as the PERFECT dieter you’ll feel entitledto make occasional mistakes, and you’ll find dieting much easier and much less stressful.





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Discover The 10 Must Things To-Do's To Get Your Body Back - Fat Loss 4 Idiots

1. PERSIST. Don’t quit. “Never give in, never give in, never, never, never, never—in nothing, great or small, large or petty—never give in except to convictions of honour and good sense.” Sir Winston Churchill.

2. MAKE THE EFFORT. Work hard. Great comebackers use all the hours in the day: Wayne Huizenga collected trash at night, sold new accounts in the day. George Foreman out-trained younger fighters to become champ. You can find your comeback right in the effort you make.


3. UNDERSTAND TRANSIENCE. Don’t extrapolate temporary setbacks into permanent defeat. “This, too, shall pass.” Lance Armstrong was given a 2% chance to survive cancer, he went on to win seven, consecutive Tour de Frances. Churchill again: “When you’re going through hell, keep going.”

4. CHANGE DIRECTION. Sylvester Stallone was stymied as an actor, so he wrote Rocky after seeing the Wepner-Ali fight. Billy Beane was a so-so baseball player, he quit and became a top GM. Quincy Jones was a talented trumpeter, but after a stroke, he had to quit, and then became a legendary music producer.


5. EMPLOY SUPPORT. Stay away from the nay-sayers, even if they’re famous or going to be (Martin Scorsese once told Billy Crystal he had “no talent.”) Pack your corner with friends who won’t let you quit. Muhammed Ali did that: he wanted to quit during his first heavyweight championship, his manager wouldn’t let him.


6. REPEAT. It took Sir Edmund Hillary two attempts to climb Everest, Peary eight times to reach the North Pole, and various authors scores and sometimes hundreds of tries to get their works published. Go again, and again.


7. DREAM BIG. Your effort and ideas are worth many times what you may imagine. Fred Smith wrote a college paper that got a “C,” as the story goes, then turned it into $40 billion FedEx. Dean Karnazes ran a 226 mile ultramarathon and 350 mile run, plus 50 marathons in 50 days (2006). J.K. Rowling wrote her ideas about one "Harry Potter" during a train ride. It sold 100 million copies, and $4 billion movie box office, and counting. You can do much more than you imagine. Dream big.


8. STAY HUMBLE. Attitude -- is everything. When tennis master Andre Agassi fell from No. 1 to No. 141 (1997), he started over, went back to the minor leagues, upped his training, including weightlifting. It set the stage for greater things than ever before. Attitude – not image – is everything.

9. SELF-PROGRAM. Get a mantra. A psychiatrist-hypnotist provided Rachmaninoff the composer, who had a writing block, with a positive self-talk mantra: “You will begin your concerto. You will work with great facility. The concerto will be excellent.” It worked. He wrote his Piano Concerto No. 2.


10. PERSIST. It’s not over until you say so. Don’t say so.




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