How to Lose Weight Naturally and Gradually

tips-for-preventing-diabetes-in-kids-2When it comes to losing weight, everyone seems to have a friend or coworker who seemingly did it overnight. While that is certainly commendable (so long as it wasn’t risky to their health), the truth is that such stories are rare for good reason. You’re better off trying to lose weight gradually and in a natural way. This will prevent any serious conditions or injures from arising. Here’s how you do it.

Start with Realistic Goals

Lose weight for Preventing DiabetiesLosing weight gradually doesn’t mean leaving it up to chance in any way. If you have a goal, you need to write down exactly what it is. This includes the date by which you intend to hit the goal. It even involves writing down why you want to hit this goal. When it comes to losing weight, common motivations are:

  • Preventing type two diabetes
  • Looking better
  • Feeling better
  • Improving confidence

Often times the “how” of getting in shape isn’t nearly as important as the “why.” Make sure you establish it early on.

Asses Your Diet

This step can be tough because no one wants to stare right at their own failures. Instead, most of us are just happy to dump the old mistakes we were making and move onto whatever is “right.”

However, assessing your diet will go a long way in helping you establish what you were doing wrong. Coming to terms with all the damage you’ve done through your diet can also go a long way toward providing motivation to do better.

Eat Smaller Portions

Did you know your stomach is only about the size of your fist? Consider that the next time you sit down to a large plate of food. Not only do you not need it, your body probably doesn’t even want it.

Try eating smaller portions. Ditch the three meals a day plan and try five or six instead. This way you’ll still be guaranteed the calories and nutrients your body needs without all the excess on top of it.

Eat More Fruit

Most people who need to lose weight don’t eat enough fruit. This is too bad because fruit tastes great and will help you lose weight over time. For one thing, fruit is packed full of different vitamins your body needs, as well as some very helpful antioxidants. The fiber in fruit will also help you feel full, while giving you plenty of energy ready to burn so you don’t crash or fall into bad habits due to fewer calories in your diet.

Drink More Water

Another really easy element you can add into your diet to immediately start losing weight is water. Your body needs as much of it as it can get and, if you’re like most people, you’re probably curing your thirst at the moment with soda and coffee.

Thirst is often mistaken by our brains for hunger. So if you continue drinking water over a prolonged period of time, your hunger will gradually dissipate.

Start Walking

One exercise you can always rely on is walking. It’s great for your cardio and will boost your metabolic rate. Plus, you can do it in any weather and right in front of the TV. Go online and do some research and you’ll find the best price for treadmills, meaning, over time, your purchase will cost less than a gym membership.

As Forbes points out, you need to set aggressive goals if you want to shed weight once and for all. However, that doesn’t mean doing it within the week. You can lose fat gradually and comfortably, simply by implementing the above tips.

Sources:

http://www.wikihow.com/Lose-Weight-Naturally

Quick Ways to Lose Weight

Quick Ways to Lose Weight

Wedding Wight LossDo you need to lose weight quickly? Is it because you have a wedding coming up or beach holiday? Or is it that you’re obese and would just like some momentum to help carry you in the right direction? No matter what reason, below are some tips that can help. Just be sure you steer clear of any pills, powders or other dangerous methods advertised out there.

Prepare Your Own Food

One point Health.com recommends is to stop ordering your food from restaurants. Most of us who work a typical nine-to-five do this far too often and typically this even means fast food. If you want to begin losing weight quickly, take some extra time each day to prepare your own meals.

For one thing, you’ll immediately cut out all kinds of unhealthy ingredients restaurants and fast food companies put in their meals. This will also help you better appreciate what goes into getting healthy.

Skip Certain Aisles at the Grocery

Look Great for Your WeddingMany experts agree that when you go to the grocery store, you should stick to the perimeter. This is where you’ll find fruits, vegetables, meat and dairy. The aisles are where you’ll run into sugary cereals, sweet treats and all sorts of other unnatural concoctions.

You’ll still have cravings, of course, but you won’t be able to just walk to your kitchen to satisfy them. Instead, you’ll have to get back in your car or walk to the store. This alone provides a powerful pattern interruption that can put an end to these bad habits.

Eat Breakfast

Many people who hope to lose weight fast think their best bet is to cut out calories by cutting down on meals. As it turns out, though, this might be a great way of ensuring you keep that weight packed on.

They say breakfast is the most important meal of the day and, in this situation, they’re dead on. However, you need to eat the right things. A breakfast of just 300 calories will be enough to jumpstart your metabolism and give you the energy to begin your day on the right leg. Pack it with 30 grams of protein and you can lose several pounds over the course of a month without doing anything else.

Start with Brisk Exercises

One of the biggest hurdles for people just starting with losing weight is trying to get back in the gym or taking on some intense workout regimen. Instead, try committing to brisk workout routines you know you can handle.

Buying a treadmill is a great investment toward this step. Some of the most favorable fitness equipment reviews you can find are about treadmills because they allow you to work out at a moment’s notice and get a satisfactory routine done in no time at all. Furthermore, walking on a daily basis provides:

  • An improved metabolism
  • Better balance and coordination
  • Stronger bones
  • Reduced risk of heart disease

So not only will it help you lose weight, it will help to improve your overall health.

Don’t binge diet or torture yourself in the gym in order to lose weight. Instead, implement the above methods and you’ll begin seeing results in no time. Best of all, if you keep up with these tips, you’ll also be able to hit many long-term goals, as well.

Telling Yourself “I Need to Lose Weight”

Telling Yourself “I Need to Lose Weight”

If you’re like most of us, you probably spend more time than you’d like to thinking about telling yourself that it’s time to lose weight. Well, make that decision now. As we get older, it physically becomes harder to drop pounds. So you’ve never had a better chance at hitting your goal than right now. Take the following advice to heart and you’ll be well on your way.

Drink Lots of WaterDrink Lots of Water

Start out your diet by drinking as much water as you comfortably can. The vast majority of us don’t get enough water and when we do decide to quench our thirst, it’s often with a soda or some other sugary drink.

As you probably already know, your body can’t operate correctly without enough water. However, what you may be surprised about is that your thirst can often be misread as hunger. So, often, you’re trying to satisfy a hunger that doesn’t actually exist because it’s really thirst.

Add to Your Diet

You probably recognize you have to make some changes to your diet. This is often one of the hardest parts when it comes to losing weight. However, you can make things easier on yourself, if you actually add to your diet first.

For example, chances are you’re not currently getting the recommended five to nine servings of fruits and vegetables every day. So consider adding those into your diet first. As WebMD points out, this is a tremendous way to hit your fiber needs too, which will make you feel full and less tempted to indulge in other, less-healthy foods.

Are You Really Hungry?

Just like you sometimes confuse thirst for hunger, you probably also think you’re in the mood for a meal when you’re really not. You could be eating out of habit or simply boredom. Keep in mind that most of us have stomachs the size of our fists. This means it shouldn’t take much more food than that to knock out whatever hunger pangs you’re feeling.

Go for a Walk

When you tell yourself you need to lose weight, the voice in your head might reply that it will be too difficult because you’ll have to go to the gym and lift heavy objects in front of people who are already in shape and judging you.

That doesn’t have to be how it works. You can also purchase a treadmill and start getting some exercise in the comfort of your own home. Spend some time reading treadmill reviews and you’ll get a better idea of which one is right for you. This will also help you understand what the best price for treadmills is, too.  You can even consider walking at your desk.  Desk Treadmills are becoming increasingly common.

Desk TreadmillWalking is not only an exercise you can do every day, but doing it for just a half hour or an hour can provide serious benefits, especially where extra weight is concerned. It helps:

  • Tone your legs (especially if you go at an incline)
  • Burn calories
  • Boost your metabolic rate for the rest of the day

Plus, you can still watch television or listen to music in order to keep your mind occupied.

Don’t ever tell yourself you need to lose weight again. Instead, take on the challenge of finally doing it. Fortunately, it doesn’t have to be an especially difficult process if you follow the above advice.

The Best Way to Lose Weight Is by Running

The Best Way to Lose Weight Is by Running

0203922d2dda294c2574a18aa0d1-grandeWould you like to lose weight, but are having a problem finding the best solution? You’re not alone. Given the billions to be made, companies have put out a myriad of options for dropping those unwanted pounds and it can be overwhelming. As it turns out, though, one of your best options is also one of the easiest and most affordable. Just get up and go running. Here’s why.

The “Afterburn Effect”

People who are fond of tracking their calories often happily report how many they burned during a given workout. That’s all well and good, but what if you could lose weight long after the workout was done, as well?

With running, this is exactly what happens. As Runner’s World points out, the amount of energy your body needs stays elevated long after you’re done running. Therefore, you’ll continue losing weight even when you go back to sitting down.

Efficiency of Running

One of the top excuses for not working out is that people simply feel like they don’t have enough time. Whether or not this is always true, it doesn’t hold up when it comes to running. Unless you’re training for a marathon, running doesn’t need to take more than 30 minutes or an hour, if you’re ambitious. In that time, you can still do plenty of good for your body.

Sole F63 TreadmillBuying a treadmill can go a long way, too. At any time during the day, you can quickly hop on it and knock a run out, no matter what your schedule or the weather looks like. Best of all, Lifespan Treadmill and Sole Treadmill reviews are particularly promising. Though the machines won’t cost you a lot of money, depending on the model you choose such as the Sole F63. Many treadmills these days also provide you with things like:

  • Incline controls
  • Heart rate monitors
  • Programs (to keep it interesting)

Treadmill Convenience

Along the same lines, running is extremely convenient. All you need is a treadmill and some shoes. If you can’t afford a treadmill at the moment, shoes and reasonable weather will suffice. Forget about complicated machines, fancy gadgets and all the products you see on infomercials late at night. Tie your shoes, go for a run and lose weight.

 

It’s Enjoyable

No matter how effective a workout is, if you don’t enjoy it, you won’t do it. Many people learn this the hard way, long after they’ve already paid for that year-long gym membership, that huge workout machine or some overpriced boot camp.

Running, however, provides you with a natural high, often known as the “runner’s high.” While many runners have reported this for years, studies are actually proving it. Endocannabinoids, which are similar to morphine, combined with endorphins will actually make you a happier person after you start running.

So take some time today to read a few treadmill reviews or look up running shoes, if you’re in need. Instead of throwing more money at solutions that fall flat, try running for weight loss. For the reasons listed above, it’s the best possible way to drop those unwanted pounds

Diet and Exercise Plans for Women

Diet and Exercise Plans for Women

Woman SquattingDiet and Exercise Plans for Women

Everyone wants to get into better shape and with summer right around the corner, this is when we usually start making plans to do so. However, the pressure to look your best is often hardest on women, who have a myriad of standards to live up to. Furthermore, a lot of fitness advice out there tends to be directed at men. So, if you’re a woman who wants to improve your body, consider these diet and exercise plans.

Take to the Treadmill

If it’s been a while since you’ve worked out, you may be anxious about the process. Many people go right to a personal trainer or simply take on more than they can chew. All of us, though, can do something as simple as getting on a treadmill.

As the Mayo Clinic points out, walking is one of the most beneficial exercises you can do. Advantages include:

  • Weight maintenance
  • Heart disease, type 2 diabetes and high blood pressure prevention
  • Stronger bones
  • Better mood

Furthermore, walking on a treadmill is an extremely low-impact activity that won’t leave you at risk for injury. If you’d like to do it in the privacy of your own home, read up on treadmill reviews online. They’ll point you toward the best treadmills at the best prices.

It’s Ok to Build Muscle

Many women suffer under the misconception that building muscle is the enemy. They think it will transform them into an NFL linebacker instead of the toned physique many ladies would prefer.

This just isn’t the case, though. As long as you keep your calories under control, muscles are your friend. In fact, without them, you’ll never get that toned look. Muscle and fat tend not to get along. The more muscle you build, the less nutrients there are for fat, which means it will end up by the wayside instead of on your waistline.

Give Your Body Fuel

When you begin working out, your body is going to start demanding better fuel than the food you were eating when your day consisted of just sitting around. If you continue to feed it garbage, you’ll eventually hit an impasse that could end poorly.

Start by tracking all your calories relentlessly. This will put into stark relief just how much you’re eating every day. If working out leaves you tired, feel free to add calories, just make sure they come from whole foods.

Don’t Tempt Yourself

Most women don’t mind switching over to a healthier diet. Just the opposite, you’ll probably find out you enjoy clean eating. It’s temptations for those sweets or salty treats you used to enjoy that will finally get you. So don’t accept them into your life.

When you make the decision to get into shape, throw out any of the temptations in your home and avoid them in your personal life. It will be hard at first, but as your willpower grows, you’ll have an easier time saying no.

Although it can be an uphill climb to get in better shape (especially if you put your treadmill at an incline), that’s no reason to avoid it any longer. Start by walking on a treadmill and changing your diet. Then, when you’re ready, add in muscle-building exercises and make your food choices even cleaner.

Source:

http://www.mayoclinic.org/healthy-living/fitness/in-depth/walking/art-20046261

http://www.webmd.com/diet/features/biggest-loser-winning-workout-and-meal-plan

http://www.poliquingroup.com/ArticlesMultimedia/Articles/Article/909/Why_Women_Should_Not_Be_Afraid_of_Gaining_Muscle_M.aspx

5 Easy Ways to Lose Weight

5 Easy Ways to Lose Weight

weight management with treadmills

Photo: Scott / Creative Commons

Losing weight can often seem like an insurmountable challenge. Unfortunately, this usually means we gain more weight, making the challenge all the more difficult to confront. It doesn’t have to be like this, though. Consider the following five ways dropping pounds can actually be easy.

Invest in a Pedometer

For roughly $15, you can own one of the best weight loss tools out there: a pedometer. This tiny device will keep track of how many steps you take every day which, as it turns out, can help you take a large step toward losing weight.

WebMD points out that, after reviewing 26 different studies, Stanford University concluded people who used pedometers saw a significant uptick in physical activity. In fact, on average, this amounted to more than 2,000 extra steps per day. Furthermore, Stanford found that wearing a pedometer also meant:

  • A reduction in BMI (body mass index)
  • Decrease in systolic blood pressure

Get a Treadmill

While a pedometer is great, sometimes you might find your best intentions thwarted by unfavorable weather or a busy schedule. However, if you owned a treadmill, you could knock out a quick workout in no time at all.

These days, a treadmill doesn’t need to be a huge investment, either. Check out Lifespan treadmill reviews for some great deals on quality machines. Most will find a Lifespan TR1200i review speaks to all their needs.

Start Drinking Tea

Most of us rely on coffee and its caffeine in order to jumpstart our days. However, black and green tea can do the same thing (black, typically not as much) and more. Both contain proanthocyanidin and anthocyanin, two flavonoids that are great for your overall health. These teas also contain catechins, which studies have found fight fat and cholesterol. Both teas will also help with replacing less healthy drinks like sweetened coffee or soft drinks.

Furthermore, black tea has been shown to inhibit belly fat from forming by stopping glucose from being absorbed.

Eat Healthier Fats

There’s a big misconception out there that all fats are bad. People labor under the delusion that once you eat fat, it automatically becomes fat in your body. This just isn’t the case, though. In fact, you must consume fat in order to stay healthy.

However, you should consume the right kinds of fat in order to truly take advantage of its healthful benefits. This means options like olive and coconut oil. Both can supply you with rich flavors and important nutrients, while simultaneously cutting out unnecessary calories.

Cut Out Sodium

Like fat, sodium is necessary for our overall health, just not in the way we tend to get it. Most of us would be surprised to find how many of our favorite foods are packed with salt, even though we can’t necessarily taste it.

Eating fewer processed foods will go a long way in helping you take out a large amount of sodium from your diet. This will also make more room for healthy items like fruits and vegetables. Furthermore, when your body isn’t inundated with sodium, it has an easier time dropping water weight, which will immediately bring a smile to your face when you jump on the scale.

Losing weight doesn’t need to be a herculean undertaking. Instead, try implementing the five methods above and you’ll be surprised how quickly the fat melts off.

Sources:

http://www.webmd.com/diet/features/5-easy-ways-to-lose-weight-and-improve-your-health

http://www.doctoroz.com/slideshow/health-benefits-tea?gallery=true&page=5