Weight Loss - How Do I Achieve It?

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Lose Your Weight: Simple & Practical Ways

Eat right & on-time

Weight loss is a critical issue in today's society with obesity on the rise and people finally realizing what being overweight is doing to their bodies, their health and eventually their lifestyles.

Weight loss is good for many conditions. It is of real benefit in diabetes, high blood pressure, shortness of breath, joint problems and raised cholesterol.

Weight loss is possible with exercise and healthy meals alone, but including good-quality protein and building lean muscle mass will help you lose more quickly, helping you to keep the weight off and stay healthy.

Weight loss is virtually guaranteed if one sticks to the regulations of the diet.

Weight Loss basics: eat more calories than you use & you'll put on weight; use more than you eat and you'll lose it. Weight Loss is now a goal which can be reached really easily if we stick to a training regime, diet plan. But for some, surgery may be the only hope.

Surgical techniques have evolved over the past few decades, and most are effective, in the sense that they do typically lead to substantial weight loss.

However, all experts do agree that the best way to maintain weight loss is to follow a healthy lifestyle. Whichever approach you prefer, the key to long-term success is a slow steady weight loss. It is proven that it is important to prepare yourself mentally for your weight loss journey and the lifestyle changes you are about to undergo.

For individuals who are morbidly obese, surgery to bypass portions of the stomach and small intestine may at times be the only effective means of producing sustained and significant weight loss.
The primary factor in achieving and maintaining weight loss is a lifelong commitment to regular exercise and sensible eating habits. You will find that all levels of your life are improved with weight loss which brings you so much personal satisfaction.

If eating habits are not completely and permanently changed, the weight loss provided by a diet is not going to last long. If you suffer from, or think you may suffer from, a medical condition you should consult your doctor before starting a weight loss and / or exercise regime.

Drinking water is one of the most rapid weight loss tips that dieticians suggest to people and leads to 100+ calories extra burned a day. Every twenty soft drinks you skip from your normal intake equates to about one pound of weight loss.

Fasting: While fasting plays a major part in some diets, it is generally not recommended for safe weight loss.

 

Diet

Dietitians are nutritionists who work directly with clients or patients regarding their nutritional needs. Dieting reduces your caloric intake but exercising helps you burn more calories. DIET Weight loss is vital if obesity is present. Dieting is easier than you ever imagined. On a vegetarian diet, weight loss is not supposed to be a problem.

A well balanced reduced calorie diet containing moderate fat is recommended. The inclusion of different kinds of fruits into weight-loss diets is a healthy way of dealing with starvation, as well as providing the body those nutrients and vitamins it needs to function properly.

Exercise While You Diet: Weight loss is all about reducing your caloric intake while you increase the calories you burn. First of all decide how much weight you want to lose, and set yourself a realistic target, ideally with the help of your dietitian or doctor.

A diet that works for some people does not work for others. A healthy breakfast is one of the key elements of a healthy diet and consequential weight loss. Most fad diets, if followed closely, will result in weight loss-as a result of caloric restriction.

Moreover, dieters who fail to adopt better exercise and eating habits will regain the lost weight-and possibly more. As it begins, large amounts of water will be shed, leading the dieter to think that significant weight reduction is taking place.

Consult your doctor, for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications.
Much of the early weight loss on a very low calorie diet represents loss of muscle tissue rather than loss of fat.

As many as 85% of dieters who do not exercise on a regular basis regain their lost weight within two years. Repeatedly losing and regaining weight (yo-yo dieting) encourages the body to store fat and may increase a patient's risk of developing heart disease.

Eating three balanced, moderate-portion meals a day-with the main meal at mid-day-is a more effective way to prevent obesity than fasting or crash diets, which convince the body that there is an ongoing famine. Modern medicine has found ways to extend our lifespan through dietary restriction.
For the sake of your health, always consult your doctor before making any significant dietary, nutritional or lifestyle changes. The American Heart Association (AHA) generally recommends a diet with less than 30% fat.

Individual's lifestyle, food preferences, preparation abilities, snack habits, cravings, etc, should all be considered when developing a dietary plan. It is important that the nutrition counselor tailor the diet to the individual as opposed to adopting a "one-size-fits-all" approach. After weight loss, lower-fat diets may be the best. For most people, being overweight is a result of an insufficient amount of exercise, an inadequate lifestyle routine and a poorly balanced diet.

Most high-fiber foods are also high in water and low in calories, making them must-have diet foods. Soluble fiber can help to lower cholesterol; insoluble contains indigestible fibers that add bulk to our diets.

Some experts believe dieters have better control if they eat several mini-meals throughout the day. Exercise and a balanced diet are the key factors in fat loss and weight reduction.
Drinking water is one of the most rapid weight loss tips that dieticians suggest to people and leads to 100+ calories extra burned a day.

The ultimate tip to eventual success: regular exercise and a balanced diet. Add one cheat day to your diet to rid yourself of cravings.

Eat a healthy diet filled with lots of vegetables, fruits, and whole grain products.

Fasting: While fasting plays a major part in some diets, it is generally not recommended for safe weight loss.

Surgery

But for many in this situation, weight loss surgery is the only hope. One of the earliest forms was gastric bypass surgery. There are many forms of surgery these days and all have pros and cons.
There are still substantial risks, however, as with any major surgery. For those who believe surgery is the best option, consulting with an experienced physician is essential.

For individuals who are morbidly obese, surgery to bypass portions of the stomach and small intestine may at times be the only effective means of producing sustained and significant weight loss.
Such obesity surgery, however, can be risky, and it is performed only on patients for whom other strategies have failed and whose obesity seriously threatens health. If hiatus hernia symptoms are chronic and do not respond to diet and medication, surgery may become necessary.
Today, most surgeons elect to perform laparoscopic surgery, because it is minimally invasive and recovery time is reduced.

Burn

If you imagine yourself losing weight and burning up calories during normal daily activity, you will lose weight and body fat. It has a cellular effect on the body, causing fat cells to release their stored fat to be burned as energy. The food you eat during the day should be burned off through activity.
Exercise While You Diet: Weight loss is all about reducing your caloric intake while you increase the calories you burn. Dieting reduces your caloric intake but exercising helps you burn more calories.

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We all know that to achieve a healthy weight loss we need to burn more calories than what we take in. Exercise increases the metabolic rate by creating muscle, which burns more calories than fat.
When regular exercise is combined with consistent, healthful meals, calories continue to burn at an accelerated rate for several hours. Calories burned depending on your activity level.

Not only does fat provide a sense of fullness, eating enough of a healthy fat called omega-3 fatty acids may cause your metabolism to burn fat more efficiently. If your weight remains constant, you are probably taking in the same amount of calories you burn each day.

If you're slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities.

The number of calories we burn each day is dependent upon our basal metabolic rate (BMR), the number of calories we burn per hour simply by being alive and maintaining body functions and our level of physical activity.

Our weight also plays a role in determining how many calories we burn at rest -- more calories are required to maintain your body in its present state, the greater your body weight. Someone whose job involves heavy physical labor will naturally burn more calories in a day than someone who sits at a desk most of the day (a sedentary job).

For people who do not have jobs that require intense physical activity, exercise or increased physical activity can increase the number of calories burned.

To lose one pound, you must burn approximately 3500 calories over and above what you already burn doing daily activities. Use a calorie calculator to figure out how many calories you burn while sitting, standing, exercising, lifting weights, etc. If you're eating fewer calories than you're burning, you'll lose weight.

As it is well known when the body does not get enough calories it starts to burn the fat that was deposited in the fat tissue.

Exercise will help you burn excess calories and fat, and will also help to tone and build muscle. Retaining muscle is the key to optimal fat burning metabolism.

Disclaimer: Consult your doctor before starting any diet / weight loss program. Information in this article is for educational purpose only.

Do you want to learn more about the current topic & other related articles? Visit http://www.health-fitness-wellness.com for practically useful information on health & healthy lifestyles.
Pradeep Mahajan is a health enthusiast. He researches, studies & writes on health & fitness topics.
You can reprint this article provided it is not changed and you include the author's web-site address.

Article Source: http://EzineArticles.com/expert/Pradeep_Mahajan/322275

Counting Calories at Work

Learn strategies for counting calories, eating healthfully at work, and saying no to that weekly birthday cake.

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At home, you have total control over your diet, stocking your favorite healthy snacks and banning temptation from your pantry - only to find those very same temptations at work, begging you to ease up on your dedication to counting calories. Many people spend as much time at work as at home, so giving into temptation could severely interfere with weight-loss success — if you let it.
But fear not, you can survive your workplace without sabotaging your weight-loss efforts.

Counting Calories at Work: Coping With Treats
 
Whether it’s birthday cake or your co-worker’s candy jar calling your name, suffering through day after day of temptation is difficult for anyone. Even if you allow the occasional treat in your calorie-counting plan, chances are a big wedge of chocolate cake will still upset your diet.

“Out of sight is probably the best approach,” says Donna L. Weihofen, RD, MS, nutritionist at the University of Wisconsin Hospital and Clinics in Madison. Weihofen cites a study that compared people’s snacking behavior when tempted by candy in a clear glass bowl on a nearby desk with candy in an opaque bowl at a distance and found, not surprisingly, that people snack less when the source of temptation is hard to scope out. “Make a rule that food has to be in the breakroom where you see it less often.” As for birthday cake, a little nibble during the celebration won’t hurt — just know your limits.

Counting Calories at Work: Surviving the Business Lunch and Dinner  

Eating out is always a challenge when you're on a diet. Weihofen is a big advocate of the “calorie bargain” — choosing tasty, filling foods that are low in calories and available on almost every menu if you look for them.
 

“I never have pasta because it adds up too fast. Have a little filet or fish and a baked potato and salad with dressing on the side. You can do really well in a restaurant if you make the meal plainer,” she says. Weihofen also recommends shrimp (as long as it isn’t fried) and says to steer clear of sweetened or alcoholic drinks.

Counting Calories at Work: Brown Bag, Cafeteria, or Fast Food?



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A more common problem is what to eat for lunch on a daily basis. Whether you bring your own, swing by the office cafeteria, or pick from the fast food joints near your office, you can still be successful with counting calories:

• Brown bag for more control. If you pack your own lunch, you can know exactly how many calories are in it, whether you make a salad or heat up a frozen meal in the office microwave. But, she admits, planning your brown bag can be a hassle and there will be days when it doesn’t work out.
• Be selective in the cafeteria line. With a little practice, you will be able to find choices that are filling and tasty but don’t break your diet, such as salad (skip the cheese, nuts, and dressing), baked chicken and veggies, or yogurt and fruit. Some cafeterias will make nutritional information available if you ask.
• Get smart about fast food. Look at the nutritional analysis online or at the restaurant to find out which items offer you the best options for calorie counting before you order. If you can’t do the research, stick with foods that are not fried (like baked chicken sandwiches) or are fresh (like salad, hold the dressing).

Counting Calories at Work: Creating a Healthier Workplace
  
The easiest way to affect your immediate team may be to bring in healthy snacks such as a fruit or veggie platter occasionally.

Employers are increasingly aware that it is in their interest to help prevent costly health conditions such as diabetes and obesity, which means there may be opportunities for you to help make your office a healthier workplace.

If you work at a large company, talk to your human resources director, building management, or facilities services about how to get involved with decisions about vending machines and the cafeteria menu. Chances are you aren’t the only one who would like to see a baked fish option and multi-grain bread sandwiches on the menu, along with healthier options in the vending machine.

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Meal Prepping for weight loss: Lunch & dinner

Whole Grain Foods: Better Nutrition, Better Diet

Nutrition experts say you should eat three servings of whole grains every day. Find out why whole grains are best for good nutrition and the role they play in your diet.

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You might not yet know the difference between whole-grain foods and refined grain foods, but chances are you’re probably already including some whole-grain foods in your diet. If you have a bowl of oatmeal for breakfast or some popcorn at the movies, you are eating whole-grain foods. The first thing you should know about whole grains is that they have more nutrition than refined grains, are better for your heart, and can help you lose weight.

Whole-grain foods are made from the entire grain seed. When a whole grain like wheat or rice is crushed, cracked, or cooked in processing, parts of the grain kernel, such as the bran and the germ, can be lost and, along with them, some of the fiber, vitamins, and minerals. According to the FDA, for a food to call itself "whole grain," it must contain at least 51 percent whole grain.

Whole Grain Foods: The Benefits
 
"Whole-grain foods are an important part of any healthy diet. If you are trying to lose weight or eat a heart-healthy diet, you need to include whole grains. Whole grains are one of the best examples of choosing quality calories over empty calories," says Eric Plasker, DC, author of The 100 Year Lifestyle and a health, wellness, and nutrition expert who travels the country giving seminars on well-being and living a healthy balanced life.

Here’s why Plasker recommends whole-grain foods:

• Nutritional benefits. Whole grains are rich in disease-fighting antioxidants, vitamins, and minerals. "Whole grains are high in fiber, so they help regulate your digestion," he says.
• Health benefits. Research shows that whole grains reduce the risk of heart disease, stroke, diabetes, and cancer.
• Weight loss. "Because whole grains are more filling, they help you eat less and can help you lose weight," advises Plasker. People who regularly include whole grains in their diet have a lower risk of obesity and lower cholesterol levels.

 

Whole Grain Foods: Portion Guidelines

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In 2005, the Dietary Guidelines for Americans, issued every five years by the Department of Health and Human Services and the Department of Agriculture, separated its recommendation for whole grains from refined grains for the first time. They encourage all Americans to include at least three one-ounce servings of whole grains every day, half the suggested total in the grains category. Before 2003, although Americans were eating about 10 servings of grain every day, only one serving was from whole grain.

Here are some examples of whole-grain foods:

• Brown rice
• Bulgur
• Popcorn
• Whole-grain corn
• Whole rye
• Wild rice
• Whole wheat
• Whole oats

Whole Grain Foods: Making the Switch
 
If you grew up eating white bread, switching to whole-wheat bread can be somewhat of an adjustment. Factors that determine if consumers will make the switch to whole-grain foods include convenience, cost, and taste, but surveys show that taste is the most important factor.
Once you get used to whole grains, you may find that they have more taste and texture. "You can tell the difference just by picking up a package of whole-grain bread and white bread. The whole-grain package is heavier. It won't make you heavier, but it will fill you up with flavor and nutrition," says Plasker.
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Eating for Exercise

Learn how to properly time meals and workouts to build lean muscle and burn more calories.

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We all know food is fuel, so it only makes sense that a proper fill-up is critical to a rewarding workout. Even if you're looking to lose weight, skimping on calories before exercise is not the path to success. Not only will it result in a lack of energy, but more muscle mass will actually be lost than created.

"Basic exercise does not burn all that many calories," says William D. Hart, PhD, assistant professor in the department of health sciences at Rogers State University in Claremore, Okla. "You cannot get rid of the three pieces of pumpkin pie at the gym tomorrow. But exercise adds muscle, so that over time your body naturally burns more calories per day."

For a healthy diet, Hart recommends following the United States Department of Agriculture My Pyramid guidelines, emphasizing whole grains, fruits, and vegetables while avoiding fried and fatty foods.

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As for exercise, it's critical to combine weight training with high-intensity interval work during aerobic activities such as walking or jogging on a treadmill or using an elliptical machine.

Pre-Workout Meal Plan

While it's important to eat something before exercising, be careful to allow enough time for digestion. A good blood supply is required to process food, so conflicts can occur when the same blood is needed to bring nutrients to muscles during a workout. "Your goal is to make sure that the meal is essentially gone when you start the exercise," says Hart. "A good rule of thumb would be eating no closer than one and a half to two hours ahead of time."

Keep in mind that the amount of fat in the meal and the intensity of the exercise can also affect digestion time. The more fat, the longer it takes to be digested and the more time should be allowed. How taxing the workout is can change the amount of blood needed for the muscles. If the exercise is mild, eating closer to the start time is acceptable.

 

As to the type of food, Thomas A. Fox, an exercise physiologist and author of The System for Health and Weight Loss, recommends fresh fruit, vegetables, and whole grains, such as whole-wheat bread. An ideal pre-workout meal consists of protein — 10 to 35 percent, carbohydrates — 45 to 65 percent, and fat — 20 to 35 percent.

   

And what about those who exercise in the morning vs. the evening? The timing really shouldn't affect the diet. Many people have a preference for foods appropriate to the time of day, but as long as the right amount and type of calories are ingested, the specific selection is not important.

Post-Workout Meal Plan

If the exercise has been intense, it's crucial to eat within an hour of the end of the workout in order to refuel the body's cells. "A decent-sized meal within that 60-minute post-workout period will greatly increase the ability to recover and help build lean muscle tissue," says Jonathan Mulholland, DC, a chiropractor, exercise scientist, and consultant for the U.S. Olympic Training Center in Lake Placid, N.Y. An ideal ratio is 4:1 carbohydrates to protein, with an easy option being a glass of chocolate skim milk.

For mild workouts, a light snack is sufficient to tide you over until the next meal. Another good idea is eating less but more frequently, since consuming more than can be digested and burned at one time translates to the extra food turning into fat.

Finally, no matter when or how vigorous the exercise, be sure to always eat breakfast. A variety of studies have shown people who ate the most in the morning are generally thinner and consumed fewer calories the rest of the day. Turns out, Mom was right all along.

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