Easy keto full guide

WHAT IS KETO DIET?

1-Week Meal Plan


Below is a sample 7-day keto meal plan. People can tailor these meals and snacks to their liking, but they should be careful not to exceed 50 g of total carbohydrates daily.



Breakfast - B

Lunch - L

Dinner - D

Snacks - S



Monday
Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes - B

Spiced cauliflower soup with bacon pieces or tofu cubes - L

Garlic and herb buttered shrimp with zucchini noodles - D

Roast turkey, cucumber, and cheese roll-ups - S

Sticks of celery and pepper with guacamole - S


Tuesday (Low fiber day)
Scrambled eggs on a bed of sautéed greens with pumpkin seeds - B

Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion - L

Beef stew made with mushrooms, onions, celery, herbs, and beef broth - D

Smoothie with almond milk, nut butter, chia seeds, and spinach - S

Olives - S


Wednesday
Omelet with mushrooms, broccoli, and peppers - B

Avocado and egg salad with onion and spices, served in lettuce cups - L

Cajun spiced chicken breast with cauliflower rice and Brussels sprout salad - D

Nuts - S

Slices of cheese and bell peppers - S


Thursday
Smoothie containing almond milk, nut butter, spinach, chia seeds, and protein powder - B

Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil - L

Garlic butter steak with mushrooms and asparagus - D

A boiled egg - S

Flax crackers with cheese - S


Friday
2 eggs, fried in butter, with avocado and blackberries - B

Grilled salmon with a salad of mixed leafy greens and tomato - L

Chicken breast with cauliflower mash and green beans - D

Kale chips - S

Slices of cheese and bell peppers - S


Saturday
Scrambled eggs with jalapeños, green onions, and tomatoes sprinkled with sunflower seeds - B

Tuna salad with tomatoes and avocado plus macadamia nuts - L

Pork chops with nonstarchy vegetables of choice - D

Celery sticks with almond butter dip - S

A handful of berries and nuts - S


Sunday
Yogurt with keto-friendly granola - B

Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad - L

Stir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauce - D

Sugar-free turkey jerky - S

An egg and vegetable muffin - S





Here Is Another 7-Day Meal Plan

Monday
Breakfast: Bacon, eggs and tomatoes.

Lunch: Chicken salad with olive oil and feta cheese.

Dinner: Salmon with asparagus cooked in butter.


Tuesday
Breakfast: Egg, tomato, basil and goat cheese omelet.

Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.

Dinner: Meatballs, cheddar cheese and vegetables.


Wednesday
Breakfast: A ketogenic milkshake

Lunch: Shrimp salad with olive oil and avocado.

Dinner: Pork chops with Parmesan cheese, broccoli and salad.


Thursday
Breakfast: Omelet with avocado, salsa, peppers, onion and spices.

Lunch: A handful of nuts and celery sticks with guacamole and salsa.

Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.


Friday
Breakfast: Sugar-free yogurt with peanut butter, cocoa powder and stevia.

Lunch: Beef stir-fry cooked in coconut oil with vegetables.

Dinner: Bun-less burger with bacon, egg and cheese.


Saturday
Breakfast: Ham and cheese omelet with vegetables.

Lunch: Ham and cheese slices with nuts.

Dinner: White fish, egg and spinach cooked in coconut oil.


Sunday
Breakfast: Fried eggs with bacon and mushrooms.

Lunch: Burger with salsa, cheese and guacamole.

Dinner: Steak and eggs with a side salad.




Ketogenic diet food list


Produce area


Best:

Lettuce (Boston, butter, endive, field greens, iceberg, matcha, romaine, and watercress)

Greens (collard, kale, mustard, spinach, Swiss chard, and turnip)

Asparagus, avocados, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini (broccoli raab), tomatoes, and zucchini (find recipes for these veggies in our collection of keto side dishes)

Good:

Artichokes, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans, jicama, okra, snap peas, snow peas, and turnips (see our visual guide to keto vegetables)

Blackberries and raspberries (see our visual guide to keto fruits)

Meat-fish-seafood counters


Best:

Beef, chicken, game, lamb, pork, and veal2 (see our recipes for keto meals)

Bacon, hotdogs*, organ meats, and sausage*

Fatty fish and white fish (see our recipes for keto fish meals)

Crab, lobster, mussels, octopus, oysters, scallops, shrimp, and squid

Deli counter
Best:

Sliced chicken, corned beef, ham, pancetta, pastrami, prosciutto, roast beef, speck, and turkey

Sliced chorizo, pepperoni, salami, and soppressata (perfect on our simple keto plates)

Prepared chicken salad*, egg salad*, and tuna salad*

Good:

Sliced cheese

Bologna and mortadella

Dairy case


Best:

Butter and ghee3

Heavy cream

Softer cheeses (blue, buffalo mozzarella, brie, camembert, colby, goat, gouda) and harder cheeses (cheddar, havarti, mozzarella, parmesan, pepper jack, muenster, provolone, and Swiss)

Eggs (try our delicious collection of keto egg dishes)4

Good:

Full fat crème fraîche, feta, cream cheese, cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream

Whole milk, used sparingly (no more than a couple of tablespoons) in coffee or tea

Check out the cheese lovers section of our keto meals page for recipe ideas.

The rest of the store
Best:

Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil5

Duck fat, lard, schmaltz (chicken fat), and tallow6

Canned fish or seafood (anchovies, crab, salmon, sardines, and tuna)

Canned or jarred olives* and sauerkraut

Hot sauce*, mayonnaise*, mustard*, and vinegar*

Bouillon cubes and broth

Dried herbs, psyllium husk powder, and spices

Pork rinds* and parmesan crisps (for more ideas, visit our keto snacks guide)

Club soda, coffee, tea, and unsweetened cold brewed coffee or iced tea

Good:

Almonds, Brazil nuts, macadamia nuts, pecans, walnuts, and pili nuts

Seeds (chia, flax, hemp, and pumpkin)

Beef jerky* and meat bars*

Canned coconut milk

Artichoke hearts, hearts of palm, pickles*, pizza sauce*, tomato sauce*, and soy sauce*

Cold brewed Bulletproof coffee

* Be sure to check label and avoid brands with unwanted sugars and starches.



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KETO DIET ARTICLES
Keto Diet Benefits


Recently, the keto diet has become extremely popular for its health benefits such as weight loss and preventing disease. The keto diet can be hugely beneficial, but how does it work to provide these benefits?





What is the Keto Diet?


You may have heard of the high-protein, low-carbohydrate Atkins diet. The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy. Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity of the keto diet, keto recipes are widely available.





How Does the Keto Diet Work?


It might seem counterintuitive that adding more fat to your diet can lead to weight loss. Normally, your diet is high in carbohydrates, which are broken down into glucose, or blood sugar, for use as energy. As glucose enters your bloodstream, your body releases insulin to store excess glucose as fat. The more carbohydrates, the more glucose. The more glucose, the more insulin, and the more insulin, the more fat.





The keto diet takes advantage of the fact that when your meals are high-fat and low-carbohydrate, there is no insulin spike, and you don't add to your fat reserves. Instead, fat from diet and stored fat are broken down to ketones ("keto" is short for "ketogenic" producing ketones). Like glucose, ketones can be used for energy, keeping your body running without increasing blood sugar or putting on excess fat. The benefits of the keto diet can be huge.





Weight Loss


Overall, the keto diet is an excellent way to burn fat and lose weight. Eating fewer carbohydrates suppresses appetite, and studies have shown that keto diet participants eat fewer calories overall because of this. Burning fat for energy can lead to rapid weight loss.





Reduced Blood Sugar and Insulin


Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream. The keto diet can be used to reduce or eliminate the need for diabetic insulin injections.





Reduced Triglycerides


Fat subunit molecules called triglycerides normally circulate in your bloodstream. High levels of triglycerides are a significant risk factor in the development of heart disease. In the keto diet, because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.





Improved Cholesterol


"Bad" (LDL) cholesterol is another risk factor for heart disease. Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease. The keto diet reduces bad cholesterol levels while increasing the level of "good" (HDL) cholesterol in your body.





Summary


The keto diet provides many health benefits. This diet can not only help you quickly lose weight, but can also improve your overall health and help prevent disease.

3 KETO BENEFITS


Keto is everywhere; it's the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So let's cut through the science, separate fact from fiction, and look at the benefits of the keto diet.



Benefit #1: Weight Loss
Okay, so this one isn't so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:

• The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings



• Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of "backup" energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel.



IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.



Benefit #2: Brain Function


A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It's a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/)



Benefit #3: Potential Cancer Benefits


One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454/



Conclusion


If you're reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don't just skim through it and store it in the back of your brain and say "that's nice for some people", motivate yourself to change.

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7 Benefits of The Keto Diet


When you hear about the ketogenic diet, the first thing you perhaps think of is what could possibly make it as good as people say. The answer is, there are enough benefits to change your life.



What exactly is a ketogenic diet?


The keto program recommends a diet that is low on carbs, moderate on protein and high in fat. The idea is to fine-tune nutritional intake in order to send the body into the metabolic state known as ketosis.



The body enters a state of ketosis when it no longer has stores of glycogen sugar to fuel its energy needs. With sugar out of the way, the body has no choice but to tap its stores of fat to get by. The liver converts fat reserves into ketones to present to the body as an energy source. This is why the keto program is a good way to lose fat.



7 benefits of the keto diet


Unlike other diets that offer practitioners a weight loss benefit and little else, the keto diet comes with several benefits.



Weight loss


Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however.



When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss benefits of the keto diet.



It takes the edge off your appetite


When your diet isn't heavy on carbs, you'll find that you don't crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.



Improved ability to focus


When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.



You feel more energetic


When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.



It helps you fight diabetes


When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts, and reverse Type II diabetes.



You get improved levels of good cholesterol


HDL cholesterol helps get rid of the body's bad cholesterol reserves. When you're on keto, your body's triglyceride levels fall and your HDL cholesterol levels rise.



You get better blood pressure


When you're on the keto diet, it drops your blood pressure. Many people on the keto diet find that they are able to stop taking blood pressure medicine altogether.



The keto diet can change a person's life. It isn't a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.




3 Simple Steps To Lose Body Fat


What Does It Take To Lose Body Fat?


To lose body fat, you need to incorporate sheer simplicity, plus ultimate science because understanding how to lose body fat comprises your awareness of BOTH concepts. Now is the time to prepare your heart and mind for non-stop challenge, consistent focus, and utmost care.



You are here seeking some viable remedy, correct? Our time together here is far more worthwhile if I just go ahead and tell you, right now, what it takes to lose body fat. In a nutshell, your biggest key is mental preparedness. Yep. That's the biggie!



As soon as you discover how to convince your mind to issue "lose body fat" commands, you are well on your way to fitness success. To lose body fat, then, is a quite simple matter. Ye, of course, the difficulty you may face lies in your initial THINKING, then the reality of DOING.



There are a few things you will have to do in order to lose body fat. If and when you are willing and ready to do these things, you are SURE to lose body fat, without question.



LONG-TERM "LOSE BODY FAT" SOLUTION


Does It Really Pay To Seek A Short Cut To Lose-Body-Fat Satisfaction?



After you spin yourself virtually all the way around in a lose-body-fat circle by asking questions from sources that either really don't know the truth, or even worse, only care to tell whatever it takes to separate you from your checkbook, credit card, or wallet -- the simplicity and long-time duality of how to lose body fat remains unchanged. Ease versus complexity... long way around versus short-cut solution.



Somebody or someone (meaning YOU) has to do the work! You want to lose body fat, that's why you're here. So, your body needs to engage required, time proven, professional principles that prove themselves for you over and again. In short, to lose body fat you clearly build independence, self-assuredness, confidence, and other lose-body-fat skills that surprisingly emanate from your mental intellectual potential rather than merely your present physical ability.



HOW TO LOSE BODY FAT - HERE IS YOUR 3-STEP CURE


Simply do these three things to lose body fat:



ONE: Once and for all, learn how to find out your daily caloric consumption AND your energy expenditure numbers. Both of these numbers are absolutely crucial because they tell you exactly what your body is doing, right down to the very calorie. Once this calculation process becomes second nature to you, full control of the amount of body fat you carry lay right in the palms of your very hands.



In other words, you can shape your "lose-body-fat" fortune and alter your lean body appearance almost exactly how you want it to be.



TWO: Work out for the most part, using much more drive and intensity than you ever have before in your entire life! I say this to you primarily because of 1) remotely conscious human tendencies that we all have toward relaxation and taking the easy way out of a challenging situation rather than facing and conquering its root cause, plus 2) endorsed exercise science knowledge says that performing at higher thresholds gives you life-extending benefits and burns higher amounts of calories from excess body fat. So, to enormously yet safely lose body fat, begin to train yourself towards high intensity interval exercise.



You may burn twice as many calories as you did before, plus feel better and look better, too.



THREE: Lastly, know that the entire weight-loss-lose-body-fat scenario revolves around one, vital and never-changing concept: Being overweight, thus, needing to lose body fat, remains a direct result of eating too much food and not getting enough exercise. Now, with this last one, allow me to isolate your biggest probable obstacle. The number one problem is that you hear this very same lose-body-fat news so much and so often that your brain instantly goes into SHUT-DOWN or shut-off mode. That is, the tendency to assume the "I've Been There Before, Heard It All Before, Done It All Before, and It Never Works for Me" syndrome kicks in immediately.



The solution? Put on some new "lose body fat" ears today, starting right now. Allow yourself to hear the deeper gist this message carries. Cease to dismiss the seemingly small yet crucial matters that make the difference between your continued frustration and your lose body fat reward.



Understanding the true meaning of what it takes to lose body fat requires acceptance, open ears, and action. So, learn your personalized details, do the required work, plus know confidently and securely almost all about what it takes to lose body fat.


Groundbreaking New Weight Loss Product Changes The Face Of Dieting
Denver, Colorado, USA - October, 1st 2019 - People who struggle to lose weight now have an easier, scientifically-proven option for breaking the weight gain cycle and shedding unwanted pounds: Leptitox. Sonya Rhodes just announced the release of a brand-new weight loss product. It is set for worldwide distribution as of October 2019 and is looking to change the dieting industry. Based on science-backed research on the underestimated and previously shrouded subject of leptin resistance, the all-natural supplements feature powerful herbs, select vitamins and amino acids to arm the body with the ability to fight and reverse leptin resistance—the cause of weight gain and obesity.



“Before we understood the role of leptin resistance in obesity and the inability to lose weight we had no other choice but to attack body fat in all the wrong ways,” says Sonya Rhodes, co-founder of Leptitox. “With the discovery of leptin, and the phenomenon of leptin resistance we finally know the right way to target the obesity epidemic we’re facing. And that’s what we’ve done with the Leptitox supplements; combined our awareness of leptin resistance with the desperation and despair people feel around their inability to lose weight when they’re doing everything they can.”



Determined to end the heartache of those who are overweight, and who don’t know how to combat it, Sonya Rhodes has taken it on herself to manufacture a product— Leptitox — which addresses the problem of leptin resistance as well as the initiating, underlying cause, breaking the weight gain cycle once and for all. As Sonya explains: “It was important that we not just treat the symptoms of weight gain, thereby managing the issue, but that we zero-in on the actual cause. We weren’t looking for superficial results, leaving people confused and feeding into the yo-yo trajectory diets are known for. Without addressing the cause we knew it wouldn’t be enough to really help people, and that was our mission.”



According to the extensive research Sonya Rhodes stands behind, leptin resistance stems from a source few people would acknowledge as a risk. This is why, according to Rhodes, the obesity epidemic has been able to spread as much as it has—we have blamed the wrong things and allowed the real cause to remain a normal staple of our lives. “This is how any problem proliferates, by not being stopped early on.” Sonya Rhodes continues, clearly passionate about the subject, “We didn’t nip the problem in the bud when we saw the initial spike of obesity and by that point it was too late anyway. If we had known what was making people gain weight we could have done something, but all we can do now is reverse it. Thankfully, that is what our supplements do. It’s not too late if we target the right things.”



Ideal for anyone who has struggled with seemingly stubborn and unresponsive body fat, leptitox attacks weight gain from the one place overlooked in the heath industry. Not only does it promote healthy weight loss, it helps curb hunger and detoxes the cause of leptin resistance right out of the body. Rhodes has created a product suitable for anyone who is tired of doing their best and seeing no results, and even better, the product itself is safe, all natural and suitable for a wide-range of people, with a no-risk 60 day money-back guarantee.



Leptitox supplements are currently available, having just been released to the public in the early fall. Purchasing the supplements also provides people with material created to inform the public of the true cause of their inability to lose weight, as well as providing the solution so they can easily adjust their lifestyle to make permanent changes. For Rhodes this is just the beginning, her purpose is to broadcast the reality of leptin resistance and it’s solution — leptitox—to the world, and really make a difference in the lives of people who have lost hope.



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Why Do We Crave Sugary Food?
For many of us the sight of a freshly glazed doughnut can feel like falling in love and coming home to a pack of unopened cookies can feel like the adult version of Christmas morning. There’s something about sugar that hooks us and keeps reeling us in again and again. Whether we like it or not sugar has a major hold on us.



If you’re reading this it’s highly likely you understand, and have first-hand experience, of this allure. Sugar isn’t just confectionary, it’s compulsion; there is no such thing as stopping after “just one.” I mean, if one is good, more is better. At least that’s what it feels like with the sweet stuff.



We are given many reasons for our sugar cravings: pleasure-seeking brain circuits, intestinal parasites, mineral deficiencies, malnutrition, habitual behavior, unbalanced diets, too much salt, buried emotional issues, lack of sleep, stress.... and my favorite, lack of discipline. We are not at a loss for reasons for our addiction to sugar, yet knowing isn’t enough to change us or our behavior. If knowing was enough we would all be winning gold medals and gold stars in every area of our life. If anything, knowing just makes it feel worse... we know better so why aren’t we doing better? Knowing becomes just another reason for us to feel bad about ourselves.



The next step to knowing is to try and do something about it. We take matters into our own hands and attempt to turn our sugar-loving switch from on to off. This is not a painless process, and just when we feel we’re making ground something happens to throw us off and we’re on a mission to hunt down any sugar we can find and back at the start.



When we decide to target our sugar dependency, we attack the sugar itself, we clear the pantry, empty the house of all products and declare sugar the enemy. And this is fine... except it doesn’t work. When we create an action plan like this, we’re a few steps too far ahead and facing the wrong direction. We don’t address what’s really happening.



The key: target the true problem, not the side-effect of the problem. And sugar cravings are the side-effect, they’re the symptom of the real problem, and treating symptoms never makes the problem resolve. The only way to create true, long- standing change is to address the root cause.... otherwise you’re just wasting your time and prepping yourself for another future sugar-binge.



What is the root cause? Leptin resistance. One way to target leptin resistance is with a product called leptitox, a blend of 22 all natural ingredients which work with your body to reverse leptin resistance and it’s effects. When leptin resistance occurs in our body we have a malfunctioning system. This malfunction will produce troublesome symptoms. Not only does leptin resistance increase hunger but it creates cravings! That’s a recipe for disaster! Not only will you be hungry but you’ll be hankering after the worst foods imaginable...



We may have blamed everything else under the sun for our inability to stop reaching for the next cookie... everything but leptin resistance. If you want to see real movement and change you’ll need to target leptin resistance and do something to “fix” it.



Leptitox is just the way to address the growing problem of leptin resistance, since it has been created to target and address it. Leptitox is a blend of 22 carefully selected herbs, amino acids and vitamins with the ability to help your body address the real cause of leptin resistance. It will change everything you thought you knew about weight loss.



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The Lost Book Of Remedies


Best Ways To Lose Weight


As a rule of thumb, embrace a healthy weight loss diet plan that is rich in fresh fruits and vegetables, low-fat dairy products and whole grains, alongside drinking a lot of water, at least 8-10 glasses a day.



Overweight can cause a lot of troubles to one personally alongside other health related issues. Studies have shown that overweight invariably leads to health issues such as hypertension, cardiac troubles, sleep apnea and diabetes. Further, being obese could hamper one’s freedom to move, run, or sit comfortably in a standard chair. The only way out of this mess is to shed those extra pounds around your waist by embracing some healthy weight loss diet plan and follow it religiously. In the following paragraphs, you’ll see few important tips that could help one effectively reduce his/her weight to healthier proportions.



Every healthy weight loss diet plan proposed by dieticians and nutritionists starts with a simple suggestion - reduce the food intake to the optimum amount. But it is the most difficult of the things to implement and it will take a lot of mental effort from your side to tune your mind to say NO to victuals.



Reducing the food all in a sudden could adversely affect one’s health. Hence reduction in food intake also means adopting a healthier and balanced diet schedule. As a rule of thumb, embrace a healthy weight loss diet plan that is rich in fresh fruits and vegetables, low-fat dairy products and whole grains, alongside drinking lots of water, at least 8-10 glasses a day. It would be prudent to chart a healthy weight loss diet plan for oneself than following text book quick weight loss programs such as Mediterranean Diet, Hollywood diet, lemonade diet or slim fast diet.



And finally, backup your efforts with a strict fitness regime to burn away those extra calories from the body. Make it a practice to spend 30 min in the gym daily. A short stroll in the garden or in the street in the evening is also is advisable.



To conclude, whichever healthy weight loss diet plan you choose, it will be hard work overall – both physical and mental – to shed those extra kilos you have gained over the years by hard eating. But the end result is worth all the efforts put in. And that will be a test of your mental resolve as well.



Discover Everything You Need To Know About Cellulite


Embarrassing and unsightly, no one likes cellulite, on themselves or anyone else. But while most people have no trouble identifying it, scant few understand exactly what cellulite is.



Cellulite is fat that protrudes out from the lower layers of skin into the dermis, or outer layer of the skin. Cellulite gives a dimpled appearance to the skin, often grotesquely described as a “cottage cheese” look. Commonly cellulite is seen on the rear end, thighs, and lower legs, though it can appear elsewhere.



Surprisingly, modern science still knows very little about the cause or causes of cellulite. We do know, however that between 85% and 98% of women (that’s almost all women) have at least some cellulite somewhere on their bodies. So, contrary to popular misconception, then, and despite how used to seeing cellulite on obese people we may be, cellulite is not a derivative of being overweight.



Science has also observed that cellulite is less common in men, leading many researchers to believe there is hormonal component to its formation. Prevailing theories suggest that the appearance of cellulite could be related to one’s diet, more specifically the ingestion of large amount of trans-fats as well as foods like pasta, white bread, and other foods heavy in white flour. Again, this is suspected, but not yet “known” or proven.



As is the case whenever a perceived new problem arises in our culture, manufacturers scamper to produce and release countless products targeting the cellulite-afflicted. You’ll find gels, lotions, pills and more all promising to rid you of that unsightly cellulite. Do they work? So far there’s nothing but anecdotal evidence supporting these products at best.



Another false hope in the battle against cellulite is liposuction, the removal of fat from the body through surgery. Liposuction does not suck out cellulite.



Some sufferers have found that certain kinds of massage may produce a temporary reduction in the appearance of cellulite on the body, but not a reduction in the actual existence of it. This is because there are no blood vessels in subcutaneous fat, so when the body is massaged and circulation below the skin is stimulated, the surface of the skin appears smoothed out. Massage, then, is only a superficial solution to cellulite, and one with effects lasting only for the short term.



The only steps so far that have shown to make any real and lasting reduction in cellulite are the same steps advised for proper and effective weight loss: a healthy lifestyle. Eating a balanced diet, drinking plenty of water, and getting plenty of both exercise and rest seems to be the only known remedy for unsightly and embarrassing cellulite. It’s not reinventing the wheel, and it’s no quick fix – but it works. And when it comes to looking and feeling good, what works is all that matters.

100 WEIGHT LOSS TIPS
INTRODUCTION


There was also a time when the thought of losing weight didn't even occur in our society,

people ate what mom cooked for dinner and they went to work. The difference in that society

and today's society is that work was not behind a computer screen, but on their feet in the

fields or on a warehouse floor. People worked physically because that was the only way to

work, in fact, that's why it was called work! It was often during this time that people could eat

anything they wanted because they were burning much more calories than what they

consumed.

But, like all good things, that too has passed and the technology of today's world has left us in

one condition – an overweight one. Our life styles have changed so drastically and our

comforts have increased tenfold. As they say, every rose has its thorn and for our society our

desire to have comfortable lives and to work less has begun to show around the waistline.

The bad thing about all of this is the more weight you gain, the more dangerous it becomes.

Extra weight spells illness, whether it is in the form of diabetes or a heart condition, it's bound

to show up if you don't do something about it. You have to be proactive in weight gain and you

have to work it off until it gets to a point where you no longer have control. It's not necessarily

about being toned and sculpted, but at a weight that is not life threatening. You can work on

the abs later, right now you just need to shed some extra body fat. As society realizes what is

happening and that we are overweight as a whole, people are trying to play catch up and work

from behind. They are trying to lose weight and live a healthier lifestyle.

This eBook is your guide to losing that first ten pounds that we all struggle with. It's amazing

what little changes in your life can add up to you losing ten pounds and they all revolve around

eating right and getting your body moving.

CHAPTER 1
WEIGHT LOSS BEGINNING WITH WHAT YOU DRINK
First and foremost, people don't realize that what they drink is the first step in losing that first

10 pounds. In fact, most people don't know that when they feel hungry, they may actually be

dehydrated and they are really thirsty, not hungry. Water is remarkable as well. Over 66% of

your body weight is nothing but water. This is also why water plays an important role in weight

control.
So TIP #1 is:
Drink plenty of water. It is recommended that you drink 8 glasses per day, but that may take

you some time to work up to. Your body needs a whole lot of water. Water doesn't just flush

all the toxins out of your body, but it makes you feel better and healthier. When you drink a lot

of water you just begin to feel fit and this is the motivation you need to lose weight.

The best thing about water is you can drink as much as you want because it has no calories at

all. When you're drinking a lot of water, you eat less as well because you won't feel as though

you are starving to death. Remember, if you feel hungry, try drinking a glass of water first and

you'll realize you were probably just dehydrated and not hungry at all.

The whole 8 glasses a day rule is really something you should strive for. The best way to do this

and to measure your water intake is to buy a jug from the drug store or grocery store that is

designed to hold exactly 8 glasses of water. These are great weight loss tools because you can

fill them up, freeze them and as it melts throughout the day you have fresh and cold water. Or,

if you don't mind your water room temperature you can drink it that way as well. All that

matters is that you're getting in the water your body needs.

TIP #2: Start off your day with a fresh, clean glass of water. As soon as you get up in the

morning, drink one down. This will help your body to get going because it won't be fighting

through dehydration. Also, after you drink a glass of water you won't need to eat such a large

breakfast. A glass of water wakes up all the digestive juices in your body and gets it well

lubricated. You can always have your morning coffee or tea, but be sure to have a glass of

water afterwards. Caffeine dehydrates you and you want to ward off dehydration.

TIP #3: Drink a glass of water before you sit down to eat. Water will naturally make you feel

fuller so you don't have to eat as much food.

TIP #4: Have a glass of water while you eat as well. Take a drink after each bite and you will

feel full more quickly so you can leave the table feeling satisfied without feeling bloated.

Drinking water while you eat will also help your food to settle more quickly, which also helps

you to feel full faster.

TIP #5: Do your best to stay away from soda. All sodas are sweetened with lots of sugar. The

more you can cut out of your diet the better. Also, diet soda is still soda. It may not have as

much sugar, but it has other chemicals and components that are not good for your body either.

If you drink a soda, counteract it with a glass of water. Remember, caffeine dehydrates you as

well. Decaffeinated sodas still have caffeine in small amounts as well and just as much sugar, so

they are not much healthier either.

TIP #6: Fruit juice isn't as healthy as most people think either. Juice actually has a lot of sugar

in it as well. If you are craving a glass of juice, drink fresh fruit juice instead of juice that has

artificial flavors and coloring. It is even better if you can make your own fruit juice. Just be sure

not to add too much sugar which adds to the calories. Instead of drink fruit juice, eat more fruit.

Fruit provides your body with much needed fiber as well as vitamins.

TIP #7: Go easy on the tea and coffee. They are pretty much harmless if you don't add a lot of

cream and sugar to them. It is the cream and sugar that becomes fattening. Think of it this

way, when you have a cup of coffee or tea with cream and two cubes of sugar, you are

essentially eating a piece of chocolate cake every time. Now think of how many pieces of cake

you are eating when you have a Venti Starbucks Latte – yikes.

TIP #8: If you must have your tea and coffee, try to drink it black. Black tea or coffee actually

has health benefits to it as long as you counteract the caffeine in your body with a nice big glass

of water. Caffeine is also not good for you because it affects functions in your body, like your

metabolism.

Another type of tea that you can drink freely is green tea. Green tea has been used as a

medicine in China for over 4,000 years. It aids the digestive system and can help ease an overly

full stomach and it has been linked to a reduction in cancer risk.

TIP #9: If you can say no to alcohol, then that is best. Alcohol beverages are not exactly good

for you, although a glass of red wine does have heart benefits, most are just fattening. Beer is

especially fattening. Cocktails are fattening depending on what they are made of. For instance,

whiskey and Coke. The whiskey may not be fattening, but the Coke definitely is. Plus, after a

few drinks most people get the munchies and when you're feeling a little inebriated and hungry

you won't be able to make rational decisions regarding your diet and it's usually late at night,

just before you pass out from a night of drinking, that you overeat. The overall combination is

just not a good one.

TIP #10: If you must have alcohol, try dry wine. Dry wine is better than your sweet wines,

because sweet wines have more sugar! Dry wines have sugar, but most of it has been

fermented away into alcohol and from a weight gaining perspective, dry is better.

TIP #11: Another word on coffee, that is not necessarily bad, but more interesting than

anything. Some people have reported that when they drank black coffee before exercising,

they lost more weight. There's no scientific proof to back this, but nutritionists believe it may

be caused by the body being forced to depend on fat for fuel. Hey, it's worth trying if you can

stand black coffee. Just remember to drink plenty of water during your exercise!

TIP #12: Avoid drinking excessive amounts of coffee, as it desensitizes your body to the natural

fat burning effects that caffeine has. One or two cups (if the day's really slow to get started)

max.

CHAPTER 2

EATING WELL AND LOSING THE POUNDS

Okay, when most people think about losing weight and eating, they think about dieting. Well,

unfortunately, all of the fad diets out there tend to cause people to gain weight. Why?

Because they starve them to death and the person eventually breaks down and eats everything

in sight because they are so darn hungry. They also deprive them of the foods that they love.

This is not a way to lose weight, nor is it a way to live. You only cause yourself stress, which

actually causes you to gain weight!

So, in eating right there a few tips that you can follow each and every day and they're not going

to deprive you of the foods that you love, but treat those foods as luxury items so you enjoy

them that much more.

TIP #13: Eat fresh fruit and vegetables that have high water content. These are foods like

tomatoes, watermelons, cantaloupe, kiwi, grapes – you get the idea. All of those fresh and

flavorful juicy fruits and veggies are good for you. These items contain about 90 to 95% water,

so you can eat a lot of these and they will fill you up without adding on the pounds.

TIP #14: Eat fresh fruit instead of processed fruit. Anything that is processed as more sugar.

Processed and canned fruits also do not have as much fiber as fresh fruits.

TIP #15: Increase your fiber intake as much as you can. This usually means eating more fruits

and veggies.

TIP #16: Veggies are your friends when it comes to shedding pounds. There are tons of

options here and you may even want to try some you haven't had in the past. The leafy green

varieties are the best and you always want to work in a salad when you can. Salads are packed

with nutrients as long as you don't pour too much dressing on and load them with too much

cheese. The leafy greens also have a lot of natural water.

TIP #17: Be intelligent about what you eat. Don't eat just to eat. Animals eat on instinct;

people eat when they know their body really needs it. Don't be an impulse eater.

TIP #18: Watch everything you consume from the food itself to what you top it with.

Garnishments and condiments can sabotage a healthy meal because they are typically high in

fat.

TIP #19: Get a handle on the sweet tooth. This doesn't mean you can't have your sweets; just

don't eat them as a meal. Always remember that these sweets end up adding to an area that

you don't want them to add to. Don't deprive yourself either though, because then you'll eat

twice as many as you should.

TIP #20: Set meal times and stick to them. Try to have your meals at specific times and eat

them at that time. An eating pattern will help you to control what you eat and when you eat it.

Also, it really is better to have 5 small meals a day rather than just one or two huge meals. Just

eating once a day makes your body feel as though it is starving, which packs on fat instead of

using it as fuel. Also, don't wait until your starving to eat. This only makes you overeat until

you're stuffed.

TIP #21: Eat only when you are hungry. Be sure to drink a glass of water first to determine if

you really are hungry or if you are really thirsty. Many people have the tendency to eat when

they see food. It doesn't mean they are hungry; they just want to eat it. Don't eat anything

you're offered unless you really are hungry. If you feel you must eat it out of being polite, just

nibble, don't have a meal.

TIP #22: Try not to snack between meals, but if you must have a snack make sure it is a healthy

one. If you travel a lot try to find healthy snacks and not junk food.

TIP #23: Veggies make great snacks. They can get you through the hunger pangs if you are

having them. Carrots are great because they satisfy hunger and they are packed with nutrients.

TIP #24: Counting calories is a good idea for those must have food items. If it is a packaged

food item, then it will have the calories on the packaging. Be sure to pay attention to serving

sizes in terms of calories as well. An Otis Spunkmeyer muffin is intended to be two servings, so

you have to double the calories listed. This is where food producers get tricky and you can't fall

in their trap.

TIP #25: Work off the extra calories by the end of the week. If you feel you have splurged too

much this week, be sure to get to the gym or go walking a little longer to work off those extra

calories you have consumed.

TIP #26: Stay away from all things fried. If it is breaded, it is better that it is baked. Fried

foods are immersed in fat and oil. Even after the excess has oil has been drained away, there is

still oil absorbed into the food item itself.

TIP #27: Don't skip meals. You should have, at the very least, three meals a day, but preferably

five small meals. This will keep you from getting hungry during the day and overeating out of

starvation.

TIP #28: Just like fruits, fresh vegetables are better than those that are canned. It is even

better if you can eat your veggies raw. When you cook them, you cook away the nutrients. If

you must cook them, try to boil them to the point that there is still some crispness to them.

Also, don't soak them in butter. If you can buy organic and pesticide free veggies, that is even

better.

TIP #29: Don't eat more than one egg per day. It is best if you can reduce your egg intake to

three a week.

TIP #30: Chocolates should be treated as luxury items. Buy the good stuff and only eat them

every once in awhile. If you really savor each morsel, you'll experience that much more joy in

eating them and they will taste even better.

TIP #31: Eat foods from all of the food groups each day. This is a great way to ensure you are

getting all the nutrients your body needs and it helps to ward off any diet deficiencies. Also,

don't eat the same foods all the time. Experiment so that you don't get bored with same old

diet.

TIP #32: Try to eat breakfast within an hour of waking up. This is the best way to give your

body the jump start it needs. Don't wait until you are really hungry. Breakfast is important, but

you don't need to stuff yourself. The idea is that you're breaking the fast from not easting all

night.

TIP #33: Your diet should include all aspects of the food groups including carbohydrates. In

fact, your diet needs to be about 50-55% carbs. Carbs are a great source of energy. Those diets

that prohibit carbohydrates are actually harming you and only making you crave them that

much more. Your diet should cause you to be deficient in anything.

TIP #34: Proteins should make up only 25-30% of your diet. Far too much emphasis is put on

meat as the main part of your meal. In actuality, it should be considered more of a side dish

rather than the main course.

TIP #35: Fats should make up 15-20% of your meal. This is really all the fat your body needs. A

lot of this is going to be in your diet in the form of cream, sugar and the like.

TIP #36: Eat more white meat than red meat. White meat includes chicken, fish and some

other fowl. Red meat includes beef and pork.

TIP #37: Try to go as vegetarian as you can. This really is a healthier lifestyle, even if you can't

cut meat out completely. The more fruits and veggies you can eat the better. The more meat

you cut out, the more fat you can cut out of your diet as well. However, protein is important,

so be certain that your option allows you to maintain good protein levels.

TIP #38: White bread is good, but high fiber multigrain breads are much better. These breads

are another way to add more fiber to your diet and they also have a good protein level.

TIP #39: Pork does not assist in weight loss in any way. The less pork you eat, the better off you

will be when trying to lose weight. Pork has a high fat content and includes food items such as

bacon, ham and sausage.

TIP #40: Limit your sugar intake as much as possible. If you must have sweetener in your

coffee and tea, try to find an artificial sweetener that you don't mind the taste of. However,

these things are not all that healthy either and should be limited as well.

TIP #41: Try grazing five to six times a day. These are those small meals we discussed earlier.

Some people lose weight better when they never feel hungry and grazing on healthy food items

can do this for you. Plus, it keeps your metabolism working, which will burn fat naturally.

TIP #42: Don't worry about cheating, but don't cheat for a meal. Eat sweets and your favorite

cheat food for the flavor only. If you want dessert after dinner, share one with the whole

family. You'll get the flavor, but not the pounds.

TIP #43: Watch your fat intake. Each fat gram is 9 calories. If you know your total calories

then you can figure the amount of fat in those items.

TIP #44: Take it easy on the salt and try to cut what you use in half. Salt is one of the main

causes of obesity.

CHAPTER 3

LOSE WEIGHT BY CHANGING HOW YOU COOK

Here are a few tips that will help you to lose those first ten pounds by simply changing how you

prepare your food. How food is cooked has just as much to do with how healthy it is or is not.

TIP #45: Instead of frying in oil or fat, try baking those items instead. Baking does not require

all the fat and oil that frying requires and your food is not soaking in those substances while it

cooks.

TIP #46: Use non-stick frying pan spray so you don't use oil. Also, pans that are non-stick don't

require as much, if any oil.

TIP #47: Boil vegetables instead of cooking them. You can also steam them, as this is probably

the healthiest way to eat foods like cabbages, cauliflower, broccoli and carrots.

TIP #48: Be leery of no fat and low fat food items. There are many of these food items on the

market, but they are not exactly healthy. Many of these food items use some sort of chemical

or carbohydrate to sweeten them so that they taste better. However, the body turns these

chemicals and carbohydrates into sugar in the body, which means they are still getting turned

into fat.

TIP #49: Don't fall victim to crash diets. These are bad for you and do more harm than good in

the long run. The short term results are typically that you will lose a few pounds, but once you

give them up then everything comes back and your weight is worse the second time around.

You cannot survive on a crash diet and you eventually get to a point where you have to give it

up.

TIP #50: Chew your food at least 8 to 12 times whether it is liquid food, sweets or ice cream.

This adds saliva to the food that digests the sugar. When food isn't eaten properly and is just

swallowed, you fill your stomach with food that isn't ready to be digested and it then does not

yield the health benefits that you need.

TIP #51: When you are cooking with oil, use a good Extra Virgin Olive Oil. It is more expensive

than vegetable oil, but the health benefits are much better and it is worth the cost. Olive oil

has been associated with a reduced risk in coronary heart disease and helps to increase the

elasticity of the arterial walls which reduces the chance for heart attack and stroke.

CHAPTER 4

EXERCISING TO LOSE WEIGHT

There are two things that you must do to lose weight and one of those we have already

covered pretty extensively and that is to eat right and fill your body with good, clean water.

The other thing you have to do is get your body moving. You don't have to purchase a gym

membership to get exercise. In fact, there are several things you can do on a daily basis that

will help to kick start your body into losing weight and there are several exercises you can do on

your own to lose weight.

TIP #52: When you begin working out, whether at home or in a gym, don't be discouraged if

you don't see results right away. It takes more than a week to get your body into shape and to

begin making progress. Many people make the mistake of believing that their exercising isn't

working when it just takes a little bit of time.

If you push your body too much when you first get started exercising you can end up with

injuries. Your bones, joints and ligaments are not prepared for the exertion you are putting on

them. Don't think that if you really push yourself hard for a few workouts that you'll lose

money, unfortunately the body doesn't work this way. Slow and steady wins the race when it

comes to exercising.

TIP #53: Check your weight when you start exercising, but don't use it as a guide to how much

weight you are losing. Your weight fluctuates throughout the day. If you check your weight

every day, you may only end up getting discouraged.

TIP #54: The best way to know if you're losing weight is by the fit of your clothes. If you start

to feel as though you're floating in your clothes then you know you're eating and exercising is

doing you some good. Another way to know if you're losing weight is if you can begin moving

where you usually buckle your belt, of course tighter is better.

TIP #55: When you periodically check your weight and the fit of your clothes, reward yourself.

Buy yourself some new running shoes or a new pair of jeans. This will help to keep you

motivated as you pursue your weight loss goals.

TIP #56: Take a day off from exercising to provide your body with a chance to rest and repair.

Your body needs a day off once a week.

TIP #57: Three days of 30 minute exercise will help you to maintain your weight, but you need

at least 4 days of 30 minute exercise to begin to lose weight and 5 days a week is even better.

TIP #58: Collect information on exercise and easy things you can do from your own home.

There is tons of extensive research available on exercise and you can choose what will assist

you the most to meet your weight loss goals. Browse the Internet or pick up some books on

health and exercise from your local bookstore or library to learn more and how to burn off the

desired number of calories you are trying to burn each week.

TIP #59: Try to find an exercise buddy. This should be someone who is as committed to

exercising and losing weight as you are. One of the advantages of finding a committed partner

is that you have someone to keep feeling responsible to them. The knowledge that someone is

waiting on you makes it easier for you to get out of bed and go exercise with them. You

wouldn't want to stand up your exercise buddy would you?

TIP #60: When your body tells you it has had enough, take a break. When you have worked

out for a considerable amount of time, you will start receiving signals from your body. This is

particularly important when you are just getting started in your exercise routine.

TIP #61: If you decide to increase the length of your workouts, do so gradually. The same is

true for the intensity of your workouts.

TIP #62: Select an exercise routine that suits your lifestyle. Everybody has a different lifestyle

and a different profession. There is no set time that you should or should not workout. If you

like to workout late before you go to bed because it is relaxing to you then do it. If you like to

workout early in the morning because it helps you wake up then that's great too. Some people

like to workout on their lunch break to take a break from the stress of their job or because that

is the only time they have available.

TIP #63: Don't stand around, walk around. If you can walk around then do it. People who are

pacers are actually doing themselves a lot of good because they are constantly moving. Pacing

also helps you think.

TIP #64: Don't sit if you can stand. If you can stand comfortably, you will burn more calories

doing so than if you were to sit.

TIP #65: Don't lie down if you can sit. Same concept as the two above.

TIP #66: The couch and the television are anti-weight loss. If you are inclined to become a

couch potato, don't sit on it. In fact, if you have to, put a not so comfortable chair in front of

the television so you won't spend so much time in front of it. The same is true for the computer

if you're a computer junkie. Some people have a more comfortable chair in front of their

computer than they do in front of their television. (This is, of course, if you don't work from

home and need to work hours at a time in front of your computer because your chair is very

important then.)

TIP #67: If you have a job where you sit the whole time, stand up and stretch every half hour

or so. Most of today's jobs are in front of a computer and require you to sit. If you have a job

like this make it a point to move every so often.

TIP #68: Walk around while you're on the telephone. You'll get a good workout if it is a long

conversation.

TIP #69: Use the stairs instead of the elevator or escalator. These are great conveniences, but

they make us very lazy. Also, it may be quicker to take the stairs than to wait on an elevator to

open.

TIP #70: Quit smoking. Smoking does not contribute to your weight exactly, but it does lead to

erratic eating behaviors and increases caffeine dependence.

TIP #71: 10 minutes of cardio a day is good for most, you can get this by other methods than

running.

TIP #72: If you can't run for a physical reason, then try 15 minutes of brisk walking to keep fit.

TIP #73: You can walk anywhere if you have time. If work or the grocery store is not far away,

consider walking there or riding a bike. It may take you longer, but you're getting your workout

in at the same time.

TIP #74: Hide the remote control from yourself. Remote controls are also evil when it comes

to losing weight. If you didn't have a remote, you may not even turn on the television, which

means you might find more active things to do. Get up and change the channel if you don't

have a remote or go for a walk instead of watching TV.

TIP #75: Do your own fetching. If you need something from the kitchen, the TV channel

changed, the mail or newspaper from the driveway, walk and get it yourself. Adding a little

walking to your day will do wonders for you.

TIP #76: Walk along or climb the escalator with it or just take the stairs.

TIP #77: Walk around during commercial breaks or do simple exercises like crunches or

bending over and touching your toes. Do anything to get your body moving more and to keep

your blood pumping.

TIP #78: Turn on some music and dance. Again, the more you get moving the better you will

feel and the more weight you will lose.

TIP #79: If you take public transportation, get off a block before your stop and walk the

remainder of the way. This is a good way to squeeze in a walk before and after work or on the

way to another destination.

TIP #80: Do pelvic gyrations to get your midsection in shape. Of course, you wouldn't do these

with anybody around, but they are a good step in getting your body prepared for more serious

stomach crunches. It is also good on the back muscles and keeps you loose instead of tight.

TIP #81: Suck in your stomach when you walk. Walk properly, but do your best to keep that

stomach tucked in. You will soon begin to feel those muscles tightening.

TIP #82: Do breathing exercises to tone your midsection. It is amazing how breathing properly

and with your entire diaphragm can actually help to tighten your abdominal muscles. Most

people breathe way too shallow as it is and oxygen is good for the brain.

TIP #83: Experiment with yoga. Yoga is a great way to lose weight and reduce your stress

levels. Yoga teaches you how to control your muscles and gain more control of your individual

muscles groups.

TIP #84: Lift weights. Strength training burns more fat than people give it credit. When you

work on building muscle, they begin to burn fat to fuel muscles growth. Do be aware that when

you gain muscle, your scale may not be an accurate tool in determining weight loss because

muscle weighs more than fat.

TIP #85: Massage your partner. You can exert yourself a little bit and at the same time you will

be able to complement them on the weight they have lost if they have been working out with

you.

TIP #86: Take the stairs two at a time instead of one at a time. This causes you to have to exert

yourself more and increases your heart rate.

TIP #87: Take your dog on a walk. Chances are that if you're not getting enough exercise,

neither is your pet. Or, let your dog take you on a walk. For once in his life, let him lead you

where he wants to go and as fast as he wants to get there. It could be a good workout for the

both of you.

TIP #88: Join a dancing class. This could be ballroom dancing where you learn dances like the

tango, salsa or fox trot. These dances are fast paced and will get you moving. Even slow

ballroom dancing is a lot of exercise and will definitely tone your legs. Or, you can take an

aerobic dance class. How many dancers do you know that are overweight?

TIP #89: Lean against the wall so that your face is close and then use your hands to push your

body away. Do this three or four times to stretch.

TIP #90: Swim whenever you can. Swimming is a great way to get your cardio exercise and it's

low to no impact on your joints, which is great for people who have osteoporosis or joint

problems.

TIP #91: Try playing tennis or basketball. Playing games are a great way to get into shape. It's

also more fun to workout with someone else in a competitive atmosphere. You will be more

driven to push yourself and you'll burn more calories, just don't overdo it.

TIP #92: Always start your workout with a warm up of about 5-10 minutes and end with a cool

down of 5-10 minutes. Your body needs to reach a certain heart rate level before it will

respond well to the rest of the workout.

TIP #93: Don't carry your wireless phone or cell phone with you. If it rings, go walk for it.

There are so many conveniences in life and we always have everything we need at our

fingertips, but this is obviously bad for the waistline.

TIP #94: If you're standing around, stretch your legs a bit by standing up on your toes and then

gradually drop to your heals. You can also flex your buttock muscles as well, but maybe when

nobody else is looking.

TIP #95: Before going to bed, undress and stare at yourself in front of the mirror. Take note of

what areas you need to improve on and what areas are your best assets. Taking a selfinventory can keep you motivated in your workout endeavors. Also, don't forget to

complement yourself on any new muscle tone you may have or other improvements you've

made.

TIP #96: Don't slouch in your chair. Try to sit up straight and erect at all times. Slouching is

bad for your back and gives you a flabby figure. Make it a point to always sit and stand with

good posture.

TIP #97: Most people would like to target their stomachs and get rid of that area all together.

Unfortunately, we can't spot reduce. But, one thing you can do is a breathing exercise to help

tighten those stomach muscles.

Breathe in air as strong as you can and tuck your stomach at the same time as much as you can.

Hold it for a few seconds and then slowly let it out. Don't let it out so fast that your belly flops

out. This is not good. Try to breathe like this whenever you think about it, about 50-60 times a

day is ideal. This will help you to lose at least an inch within 20 days or so.

TIP #98: Use a chart, such as the one below to assist you in your weight loss endeavors. This

chart shows you how many calories each of these common exercises burn, based on 20

minutes.

Exercise Calories Burned

Aerobics 200-250

Stationary Bicycling 250-300

Actual Bicycling 300-400

Running at 5-6 mph 300-350

Stairclimber 200-250

Swimming Laps 350

Brisk Walking 150-180

Weeding and Cultivating Your Garden 130-200

Sex (Yes, sex can be exercise too) 50-60

Basketball – shooting baskets to playing a game 130-250

Golf – carrying clubs, no cart 166

Golf – carrying clubs, based on 2 hours of play

instead of 20 minutes

1000

Snorkeling 150-200

Water Skiing 180-200

Ice Skating – general 200-250

Cross Country Skiing, 2.5 mph, light effort 200-250

General Skiing 200-250

Scuba Diving 200-250

Whitewater rafting, kayaking or canoeing 150-200

Flag or Touch Football 250-300

Horseback Riding – Trotting 200-250

Martial Arts 300-350

Racquetball 200-250

Volleyball – 6 to 9 person team 90-120

Volleyball – Beach 25-300

Tennis – singles 250-300

Tai Chi 120-180

*Your results will depend on how much you currently weigh as well. If you're looking for an

accurate calculation based on your body weight and details of the exercise you are performing

go to iVillage.com at http://dftools.ivillage.com/healthtools/calc_cb.cfm.

From this chart you can see that walking is a great way to get exercise. If you're too busy to do

any of the other exercises, a good walk is a good start.

TIP #99: Don't discourage yourself from exercising and eating right by wearing clothes that

don't fit. If you're a medium, wear a medium. Wearing the wrong types of clothes can make

you appear larger than you really are. This includes workout wear as well. If you wear clothes

that fit now, you get to go shopping later for smaller clothes and you can sell your slightly worn

larger clothes in a consignment shop or you can take them to Goodwill to be given to someone

who can use them.

CHAPTER 5

GETTING STARTED

Now that you understand how to get started, here's a little more information on losing weight

and keeping it off and it all begins with what you eat.

Fat and weight loss is such an important aspect in our life today because we are fatter now than

we have ever been. The word "weight loss programs" will catch the attention of anybody

listening in on a conversation or watching television. In fact, that's one of the most popular

keywords searched on the Internet today.

The main reason that we are so overweight is because of our relationship with food. In our

society, we tend to concentrate on quantity. We simply want as much as we can get instead of

the best food that we can get. Quantity always beats out quality, when it should be exactly the

opposite of that.

Once you've decided to lose weight, it can be difficult to determine where exactly you should

get started. If you have a strong resolve to get going and to lose weight, it is possible. You just

have to figure out how to say "no."

Everybody is different. You're not going to find another person who has the same metabolism

as you or who burns fat the same way as you. You may weigh exactly the same as a person

next to you, but if you both were to start an exercise and diet program you both might not have

the same results two weeks or even a month later, even if you did everything the same exact

way each day. In saying this, it's important to realize that not everybody utilizes food in the

same way either. What may cause one person to gain a pound may not do the same to

another. The same is true in losing weight. If you're a married woman and you and your

husband are working out together and let's say he gives up soda and loses five pounds from

stopping his intake of soda and you don't lose one pound, that shows you that you and your

husband are not necessarily going to see the same results, even if you're eating and exercising

in the exact same way.

The bottom line is that today's society has to work a lot harder than societies of the past. Sixty

years ago women and men were thin because they had to work. Manual labor was a

requirement or you wouldn't be able to eat. You had to go gather eggs from the hen house if

you want eggs, you had to go milk the cows for fresh milk and you had to plow the fields to

grow your vegetables. If you wanted beef, well you had to know a little something about

fattening up a calf and getting it butchered. That's the way life was back then and technology

has taken away all of this manual work. So, instead we have to watch what we eat and we have

to go make ourselves exercise. If we don't we don't have a reason to move half the time.

It is very important to understand that you weight loss goals are very dependent on how much

you are willing to work at it. It is the one thing in life that you have to do manual labor to

achieve if you want to see results.

Generally, people do not need to worry about weight loss until their twenties, but with the fast

food lifestyle that we live today this is not necessarily the case anymore. Many of our children

are obese because they eat too much fast food and processed foods. When you're grocery

shopping for yourself and your family read the ingredients of what you are eating. If you can't

pronounce it, don't eat it. Processed foods cause us to have cravings and cravings cause us to

gain weight. This is particularly important to understand if you are ever going to be effective at

losing weight and keeping it off.

Watching your diet alone is not going to make you lose weight though. The proper diet has to

be paired with the proper amount of exercise as well. The solution is an exercise regiment that

will give your body the exercise it needs to burn fat and calories efficiently. If you don't move,

it's like you're in hibernation and your body just packs on the pounds, particularly around your

waistline.

WORKING OUT REALLY IS GOOD FOR YOU

When you think about life in the past when your sweat was caused by hard work and the sun, it

just makes you feel good all over. The sun beating down on your shoulders and the strain on

your muscles just makes you feel stronger all over. There really is nothing better than working

out – outside.

But, most people have moved to the city. The days of working on the farm are long gone for

most, however, there are a few people who still get to have that glorious feeling of doing work

and producing something that was real and keep the pounds off while they do it. Seriously, if

you think about it, how many farm hands, cowboys and ranchers are fat? There aren't many.

Think about their lifestyles. They get up, have a cup of coffee and breakfast, go to work, come

in for lunch, go to work, come in for dinner and then go to bed early enough to get up in the

morning and do it all over again. In the meantime, they get good sun and fresh air and

consume fresh water all day long. It truly is a healthy lifestyle. Unfortunately, most of us work

indoors, sitting down and still eat three meals a day but have to do it so quickly you don't even

get the opportunity to taste it.

It's a fact of life that people in the city don't get much exercise, unless you live in a city where

you walk everywhere you go. This means you have to put your mind to it and work at it. You

have to fit fitness into your daily schedule or you're going to be overweight and sick. That's just

the way it is. Exercise is the best way to control obesity, it is the best way to control stress,

hypertension, cardio vascular disease, and other lifestyle related illnesses. If you can workout

outside, even better. Your body needs as much fresh air as it can get.

CONSISTENCY IS KEY

Consistency is the most important aspect of any exercise program. If you have a goal, then if

you consistently work towards that goal, you'll be able to reach it.

Getting started is usually easy for people. They go shopping, get some workout clothes, buy

some running shoes and maybe a gym membership. Then, they go and workout pretty steadily

for a week or two.

But, as they go, they find it harder to keep up their routine. Their lives become more

demanding and they begin to go to the gym less and less. In other words, their gym

membership goes to waste and they just stop going.

Many people choose to workout in the evenings, but for some this routine is even harder to

keep going. If you are not completely exhausted when you get off from work, then this is a

good time to go. But, if you cannot then you may need to find a way to get there in the

morning. It will help you to get woke up and you'll be able to maintain your consistency.

There is a misconception that exercise makes you tired, but that's not necessarily the case. It

may do this to you the first few times, but as you get fit you will find you have more energy.

Couple exercise with adequate sleep, you shouldn't have any problem getting up in the

morning and getting going. Plus, you'll be energized all day long, which will help you to make it

through your workday much easier.

Even if you don't have a gym membership, chances are that there is a sidewalk outside your

house and some people may even have access to a pool. Get up a half hour earlier, throw on

the sneakers and get to walking, running, jogging or whatever your exercise of choice is. If you

have a four legged friend, they'll surely enjoy this time with you as well.