Obesity Is A Serious Cause for Concern

obesity is serious concern

 

Is fat the enemy? Well, too much body fat is a bad thing and can lead to obesity. However, we all need fat in our diets to protect our health. Fat stores energy, insulates the body and protects its’ organs. But, even though we need fat, too much of it is not a good thing and can be the cause of some very severe health problems.

Weight gain and obesity are high on the list of primary health concerns in the developed world today. It is estimated that an alarming 109.5 million people are considered obese in the U.S. alone.

Harvard School of Public Health states that other than the use of tobacco, obesity accounts for the second greatest harm to the collective health in the U.S.

Here is a quote from one of their publications:

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Healthy Oat Bran Muffin Recipe

Oat Bran Muffin Recipe
This healthy oat bran muffin recipe is not only delicious, but it has so many benefits… it has lots of fiber, it’s low in fat and doesn’t contain a lot of sugar. Grab one of these along with some Greek yogurt in the morning for a healthy and delicious breakfast… easy, peasy!

This recipe is a two step process. I’m telling you this now so you won’t look at the ingredient list, gather your ingredients and think you can start making the muffins right away.

Before you do anything else, you will need to get 1 cup of raisins and cover them with water. Let water covered raisins sit for two or three hours, or you could leave it overnight.

The raisins will be nice and plump and you will use some of the water that has been sweetened by the raisins in the batter for the muffins.

After the raisins have set in water for a few hours you are ready to proceed with making your delicious, healthy oat bran muffins.

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Allow Small Food Indulgences on Occasion

Healthy Food Indulgences
Nothing will cause you to ditch your diet more quickly than a feeling of deprivation. As soon as you declare that you will never again eat a particular food that you enjoy, more than likely, you will begin to think about it constantly. Then, you know you’re headed for trouble because this feeling of deprivation can only go on for so long.

Eventually, you will begin to feel anxious or angry, or both, and this can lead to a binge where you’re completely out of control. That feeling of deprivation that goes on for a while will lead having to have that craving satisfied. And it will probably be satisfied with a much larger amount of the “forbidden” food than if you had satisfied that feeling when it first began.

Eating out of control naturally causes feelings of guilt which will lead to eating more foods which you know you should not be eating. This can become a vicious cycle that can prevent you from ever reaching your goals.

But, don’t despair, if chocolate is allowed, it can’t be that hard.

 

 

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Steer Clear of Fad Diets

Stop Fad Diets
Many professionals have recently proclaimed that fad diets should never have been advocated by people in their community. Some of the fad diets that were popular in the past are considered nothing more than quackery now.

This is primarily due to the dozens of absolutely insane diet regimens that starve the body of calories and nutrition, causing the body to hold on to every calorie you put into your mouth. Therefore, the weight you lose is never long-term and can actually harm your body rather than help it.

Increases in intense and effective marketing tactics used over the years caused these fad diets to become very popular. Women were bombarded by testimonials and photos of people who had experienced radical changes and incredible weight loss.

One of the people who used one of these diets was Oprah Winfrey. She went on the Optifast diet where her only source of nourishment for four months was liquids. She shed a whopping 67 pounds as a result. But everyone in American knows what happened when she began eating food again.  Continue reading

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Considerations for Choosing the Best Diet Plan

best diet plan

Going on a diet plan is never something we look forward to. It’s the end result that we look forward to. The pre-planning and mental focus it takes to get, and stay, motivated can be draining.

Life is stressful enough for most of us to begin with without having to cope with being on a diet. The last thing you want to do is to choose a diet that will add more stress than is necessary. Food is an integral part of our everyday comfort and happiness, so choose a diet that won’t require drastic changes.

There are so many diet plans from which to choose it can become confusing and frustrating as to which is the best choice for you. There are some questions you can ask yourself that can help you make a choice that will suit you and your lifestyle, because the best diet plan for your best friend might not be the best one for you. Continue reading

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Be Prepared For the Top 5 Diet Saboteurs

top 5 diet saboteurs

Making the decision to go on a diet isn’t the only thing that it takes to lose weight and keep it off. It’s a really great beginning, but there are obstacles lurking around the corner that will cause you to mistakenly believe you can’t overcome them.

Being aware of what these are, so you can prepare for them before they happen will help you stick to your diet. Do you know what these dangers are? Well, we’re about to find out… Continue reading

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How Does Garcinia Cambogia Help with Weight Loss

Garcinia Cambogia Trial Offer
I recently watched an episode of the Dr. Oz show and was amazed at what the show was about. Dr. Oz has recommended many products for weight loss, although he doesn’t sell any of them. However, the show he did on Garcinia Cambogia was different than most of the ones he has done on the topic of weight loss products. One half of his hour-long show was dedicated to presenting information about this one. He even referred to it as the “Holy Grail” of weight loss. To me, that’s impressive.

He talked about Dr. Harry Preuss, a medical researcher, of Georgetown University being a big believer in its effectiveness. He had a doctor on his show, Dr. Julie Chen, who prescribes Garcinia Cambogia to her patients for weight loss because there are so many other health benefits associated with it other than weight loss.

This product is not quite as expensive as a lot of products on the market. It is made from the tamarind fruit and is commonly found in chutney sauces.

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Benefits of Exercise

fx_benefits-of-exercise

 

It cannot be said often enough that you need to get movin’. Exercise can benefit your body, not only to burn more calories, but will improve your health in so many says.

Some Benefits of Exercise:

Burns calories and reduces weight
Raises good cholesterol levels
Helps control insulin levels
Increases oxygen level
Improves memory
Improves heart health
Lowers blood pressure
Reduces risk of cancer
Improves stamina
Improves strength
Improves your mood
Reduces depression
Reduces stress levels

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Is It Emotional Hunger or Physical Hunger?

emotional or physical hunger

I will give you some great tips on how to determine if your hunger is caused by an emotional trigger or if you are truly hungry. But first it is important for you to understand how your general attitude regarding food has an effect on achieving your weight loss goals.

Some people turn to food for comfort and, in a way, it serves as their salvation when they’re suffering from a broken heart, bored, lonely, depressed, etc. This, in essence, is a form of self-medication. Then there are other people who see food as their enemy. Neither of these attitudes are healthy. Because strong emotion is involved in both scenarios, both of them can lead to overeating and weight gain instead of loss. Does this sound illogical to you? Continue reading

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The Importance of Exercise for Weight Loss

 

Lose Weight without Exercise
Every time you go through the checkout lane at the super market you see several new magazines touting yet another diet plan that claims to be easy to follow that will give you quick results. With all of these diets that are guaranteed to work, you might wonder why so many people are still overweight.

The answer to this question is really simple. It is because few of them stress the importance of exercise for weight loss. Whether we are able to admit it or not, our society, as a whole, is just lazy when it comes to the topic of physical exercise. We’re so accustomed to that microwave mentality… wanting immediate results in a minimum amount of time and with a minimum amount of work.

People who try to diet without exercising have a tendency to fall into a pattern that get them nowhere… they lose weight initially, but do not maintain the loss. Eventually they gain back what they lost plus a few extra pounds. This pattern of losing and gaining weight can have adverse effects on your health.

One of the easiest ways to break this pattern is to develop an enjoyable exercise routine. Once you do this and start your program, your weight loss results will shortly be evident. Not only will you lose weight more quickly, but you will look better, feel better, and sleep better at night.

Types of Exercise Programs

Cardiovascular or aerobic exercise has the potential to produce the quickest results. These exercises include vigorous activity that raises your heart rate and gets fat burning started. There are lots of choices as to aerobic workouts for those who are interested. Continue reading

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How to Stay Motivated On a Diet

how to stay motivated on your diet
Are you aware that research shows that only 5% of dieters are able to lose weight and keep it off? I don’t share that statistic to discourage you, but to encourage you to learn everything you can about successful, long-term weight loss.

Finding techniques that can help keep you motivated is important because most of us have been conditioned by our society’s microwave mindset… we want results and we want them now! Every single person who has ever lost weight or wanted to lose weight has gotten discouraged at one time or another because the weight wasn’t coming off fast enough
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I’m sure you have heard this before, but I believe it’s worth repeating – you didn’t gain the weight quickly, so don’t expect to lose it quickly, at least if you want to keep it off. Also, research shows that dieters who lose weight slowly, but steadily, have better odds when it comes to keeping it off. And now I’m going to share with you the most powerful tip I know that will help keep you motivated so you can stick with your diet more easily.  Continue reading

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Spice Up Your Weight Loss Recipes


spice up boring menus

Have you eaten so many plain grilled or baked chicken breasts that you believe you never want to see another chicken breast? If you’ve spent weeks eating bland, boring food, it’s high time to spice it up your weight loss recipes a bit. This could be one of the most important tips I can share with you to help you stick with your diet and achieve the success you want and deserve.

It isn’t written in stone that healthy food has to be boring, you know. The more interesting you make your meals, the more you will enjoy what you eat and want to adopt it as part of a lifestyle change rather than a diet.

Don’t be afraid to spice up your food… it will only make it more delicious once you find the spices and herbs you like. Some of them also have some nutritional benefits and act as natural appetite suppressants. Eating a healthy, you flavorful meal can be a joyful thing.

Here are my favorites spices for making meals more interesting.  Continue reading

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Add Variety to Your Routine Weight Loss Menus


add variety to menus

Having an established routine when you are dieting can be very helpful. However, if you’ve had grilled chicken and baked fish very night for the past three weeks, it will start to get boring if it hasn’t already. While too much variety and too many choices can leave you confused and frustrated, some type of routine is necessary.

There are ways to add variety to your weight loss menus without forsaking your goals. It seems easier to add variety to breakfast and lunch, but dinner is where we seem to get stuck.

One smart way to add variety to your dinner is to try a new recipe each week. You might find it intimidating to try new recipes, but one new recipe every week is doable. Try to find recipes that fit your diet, but also not hard to prepare. Most of us are busy and simple, yet delicious, recipes are important. Continue reading

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How to Stop Snacking at Night

stop snacking at night

One of the hardest times to stick to a diet is nighttime. You eat dinner and your body begins to shut down for the night. You might think that you are hungry if it has been a few hours since dinner, but that feeling is caused by your body’s craving for energy. But, the very best way for your body to recharge itself is through sleep, not eating more food.

Eating late at night usually makes it more difficult to sleep and get a good night’s rest. Eating late can cause you to feel too uncomfortable to go to sleep, indigestion, and unpleasant dreams.

Yes, food will give you more energy. So, if you’re feeling tired but aren’t ready to go to bed you might give in to that misguided feeling of hunger and begin snacking. You may find yourself going for foods that you shouldn’t be eating very much of on a diet… cookies, cake, candy, ice cream, chips, popcorn, etc.

However, this quick burst of energy that you will get from snacking is the last thing your body really needs because it will interfere with the rest it needs to recharge itself. Not only will you interfere with the rejuvenation of your body, but you will be getting a lot of unwanted calories to boot.

Another factor that plays into this is that snacking at night is as much of a habit for some people as smoking is for others. And, did you know that a tip for people who are breaking the smoking habit is to chew gum or suck on hard candy, just to fulfill the need to have something in their mouth? Well, now, I’m going to share with you one of the best weight loss tip for people who’re in the habit of snacking at night that you will ever hear from anyone. Continue reading

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Begin Your Day with a Healthy Breakfast for Quicker Weight Loss

eat a healthy breakfast

Yep, I know it might seem counter intuitive, but eating a big breakfast will actually help you lose weight more quickly than if you skipped breakfast. The first meal of the day kick starts your metabolism and sets the tone for the day.

This will help you burn calories all day long. Sounds great doesn’t it… eat more food – lose more weight? However, your breakfast food choices will affect the benefit you gain from eating it. If you begin your day with sweets, it can cause cravings for sweets the rest of the day.

When grocery shopping, please pass up the breakfast cereals laden with sugar and the toaster pastries. Stock up on wholesome, nutritional foods instead. You might ask what an ideal breakfast would include… Continue reading

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Prepare for Food Emergencies


prepare for food emergencies

We’ve all had it happpen to us… we work late, get caught in traffic, long lines when running errands. Then, when we get home we’re so hungry we grab the first thing we can get our hands on to eat.

Today’s article is designed to give you some tips on how to handle the above situations successfully. That means being prepared for these types of occurrences.

We tend to eat junk food because it is convenient. so, make wholesome food convenient and then you won’t have an excuse for eating junk food.

The best advice I can give you is to have healthy meals and snacks ready and waiting for you. If you will take the time to portion your food as soon as you arrive home from grocery shopping, you will be prepared for just about anything. And I’m going to share some tips that will help you do that.  Continue reading

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Reward Your Weight Loss Successes


reward weight loss

It might take quite a long time to reach your ultimate weight loss goal, but it’s important that you stop and celebrate your smaller successes along the way. In the past, a celebration might have included a special meal, so try to celebrate in other ways.

You might decide to reward yourself with each 5 pounds you lose or when big milestones such as 25 or 50 pounds lost are reached. Or you could reward yourself after a successful week where you have had a minimum of 8 glasses of water daily and have exercised at least 3 times that week. It could be a reward when you find out that your cholesterol has dropped below 200. If you have diabetes, you may become free from having to take medication for it. That would be a great accomplishment to celebrate.

Remember to make your rewards unrelated to food. Instead, choose ways to reward yourself that are not detrimental to your health and that will help to keep you motivated.

Here are various ways to reward your successes that won’t sabotage your weight loss. Continue reading

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Playing the Weight Loss Numbers Game

numbers to watch
Don’t let dieting make you a scale watcher. If you are frequently watching your scale for a change in your weight, you are not doing yourself a favor. Slow progress can lead to you feeling like a failure and to a feeling of frustration. However, your scale isn’t the only way, or the best way, to measure your progress.

There are lots of numbers than can improve as you continue to make changes in your diet and lifestyle. It might help you to track the numbers that aren’t related to the number of pounds lost. This will give you a feeling of success that will ultimately lead to weight loss.

Make a record of your measurements when you begin your diet. Then, use a tape measure once every week or two and keep a log of your measurements. This may give you a more accurate understanding of how you’re doing with your diet.

This is especially important if you are doing any exercises that involves strength training. If you’re doing this type of exercise you are building muscle and muscle tissue weighs more than fat. However, at the same time the scales may not show a reduction in weight, but you could lose inches. Continue reading

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Set Realistic Weight Loss Goals

goal without a plan

As you make progress on your journey to your ideal weight, it helps if you have a map. Goal setting can provide the map that you need. If you don’t have a clear idea of where you want to be and how you will get there, your journey may have a lot of unnecessary twists and turns. However, the #1 mistake people make in setting goals is that they set goals which are unrealistic and unattainable.

It is extremely important to set realistic weight loss goals that are actually attainable in order for you to succeed. You don’t want to end up frustrated, wondering why you haven’t lost 90 pounds in three months. There are some criteria that your goals should meet if they are going to work for you.

Let’s take a look at those 3 criteria…

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How to Handle Eating Out While Dieting

eating out on a diet

While eating at home is usually better for your diet, some people really enjoy eating out while dieting and don’t want to be deprived of that enjoyment. And, if you travel a good deal on your job, eating in restaurants is simply a necessity.

So, if you are going to be eating out you need to think ahead about how you will handle eating in a restaurant. It just takes a little planning and advance decision making and you should be just fine. There are some simple things you can do that will help you make good choices.

Let’s take a look at some of them…

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