How To Lose Weight Without Sacrificing Your Favorite Meals

Weight loss does not have to mean a starvation diet or foods you dislike. Some simple tips can help you lose weight without sacrificing delicious, healthy foods

Why Mealtimes Are Important

Diet Tips - Meal PlanSacrificing meals is one of the unhealthiest approaches to weight loss. Not only does your body need nutrition on a regular basis throughout the day, you may be surprised to learn mealtimes actually help you shed unwanted weight.

Scheduling mealtimes can reduce the hunger that often results in overeating. You will not be as tempted to binge or snack when you have satisfying meals. Regular meals will keep your blood sugar levels stable, and protein from your meals will provide natural energy.

How To Create Meal Plans

A balanced diet is the key to losing weight. However, a balanced weight loss diet requires you to make the right choices. There are many low-fat, low-calorie options within each food group. 

Protein increases your body's metabolism, increases energy, and reduces hunger. While you should have protein at each meal, it is especially important for breakfast. A breakfast that contains protein will set the stage for healthy eating throughout the day. 

Eggs are one of the best examples of healthy protein. Fish, poultry, and lean meat are other examples. Protein is a good way to start the day. 

Your meals should also include low-fat dairy products, fresh vegetables and fruits, and low-fat grains. Your body will have all the nutrition it needs while foods you enjoy result in weight loss.

Portion Control Is Also Important 

With the exception of fresh fruits and vegetables, even the healthiest foods will not help you lose pounds if you eat too much. A good approach is to read the labels on food packages to learn how much of a product is a normal serving. Depending on the calorie content, you can choose a serving or less.

Diet Tips - Portion Control 

A Weight Loss Diet Does Not Mean Depriving Yourself  

When you see the wide variety of foods that can be included in a balanced diet, you may see foods you already enjoy can be eaten in sensible portions. While you may need to give up products that are high in calories and low in nutrition, you still do not need to feel deprived.

Instead, you can think of healthier alternatives. You can add flavorings or spices to your meals that do not result in extra calories. You can have a cup of flavored coffee or herbal tea instead of sugary soft drinks. 

When it comes to health and weight loss, timing is everything. When you start to look at meals as both a source of nutrition and the foundation for your weight loss diet, you will have many benefits. The pounds will start to come off, and you will be healthier.

It is never a good idea to restrict your diet to a few foods. Your body will lack nutrition, and you will always feel hungry. Although you may shed pounds, it is not the best approach. Nutritious meals with foods you love is the way to lose weight.

How To Burn Calories Fast With Everyday Activities

Achieving your weight loss goals does not hinge on a strict diet and several hours a day spent pumping iron or running laps at the gym. You can burn calories just as effectively when you’re at home, work and school. All you have to do is remain physically active.

It’s not hard to find opportunities to burn calories. Even watching television for half an hour burns calories (of course this activity is not recommended for weight loss!).

Burn Calories With Walking

burning calories with walkingWalking is part of your everyday life, and you shouldn’t miss the opportunities to do more of it. For example, if you have a child who goes to school a mile away from your home, why not skip the carpool line and walk to school? Not only will you burn calories, you’ll get some extra time bonding with your little one and you will be establishing healthy habits for the next generation.

You can also burn calories by walking when you need to run errands. Leave the car behind and take a stroll to the shops and markets that are close.

Burn Calories With Housework

Get out the vacuum and the mop because household chores allow you to burn calories while making your house look great. Weight loss will come naturally when you spend a little bit of time every day scrubbing, dusting, polishing and shining. Don’t be afraid to get creative. Walk across the floor on your tiptoes while you’re sweeping or vacuuming and you’ll burn more calories and build extra leg muscle.

Burn Calories With Yard Work

Forget counting calories with your diet when you can count the calories you’re burning by raking leaves, mowing the lawn and weeding the garden. Wear your sunblock or a nice hat if it’s hot and sunny so you don’t burn. Putting your body to work in the yard is a great way to melt calories because you’ll likely work up a sweat while you are physically active.

In addition to burning calories, you’re sculpting your body. All that bending, stretching and pulling is good for the muscles.

Burn Calories With Play

Skipping the gym is easy when there are so many better ways to work towards weight loss. Learn a new sport like tennis or golf. Join a basketball league or a volleyball team. If there’s a community pool in the area, jump in and swim some laps.

play with kidsGet outside and play with your kids at the park. go bike riding or take a long hike. All of these activities will help you slim down and keep you mentally fit as well. Having fun is good for you.

As you can see, whittling your diet down to only chicken and broccoli is not necessary. Running excessive miles on the treadmill is not necessary. All you need to do, while making healthy food choices, is to pay attention to your everyday activities. There are plenty of opportunities to stay active and get moving. Avoid sitting and lounging. Get outdoors and get your weight loss goals in sight.

Vitamins That Help In Weight Loss

vitamins weight lossMost people know that the best way to lose weight is to eat a healthy diet and get adequate exercise. There are a number of programs, meal plans and supplements on the market that make big promises and sometimes provide outstanding results. If you feel like you have your eating and your fitness on track, consider adding a few vitamins to your program.

These products have proactive ingredients that will add a powerful punch to your weight loss. They’re also good for your overall health. When you’re limiting the calories you consume or restricting specific foods or food groups from your diet, you might leave your body deprived of essential nutrients.

Chromium for Weight Loss

Chromium is most often found naturally in cereals and other grains like bread and rice. If you’re watching your weight, you probably aren’t eating as many of those carbohydrates as you once did. Recapture the positive health benefits of those grains by taking a vitamin with chromium. This vitamin helps the body to break down the fat and carbohydrates you consume, turning those foods and calories into energy.

When you take chromium, your body will reject the impulse to store fats. Instead, they’ll be put to good use by giving you enough energy to get through your next session with the treadmill.

Increase Your Vitamin B

If your diet is rich in beans, whole grains and fruits like bananas and grapes, you’re probably getting a good helping of Vitamin B. However, if you’re deficient in this particular vitamin, you’re putting your weight loss goals at risk. Look for a supplement that’s high in this vitamin because there are a lot of weight loss benefits.

Vitamins in the B family break down into different subcategories, but they’re all good for you. Digestion gets some help with Vitamin B6. You’ll be able to control your appetite and feel full longer. Vitamin B2 is also helpful when it comes to moving fat through your body and converting it to energy.

Choline and Inositol to Metabolize Fat

Fat tends to get stuck in the liver if your body doesn’t have enough choline. This causes problems with your metabolism and your body’s ability to digest those fats. Look for a vitamin or supplement that contains both choline and inositol.


Fill Up on Vitamin C

You probably recognize Vitamin C as the supplement of choice to fight off colds and sore throats. It also has a great impact on your diet and will help you lose weight. Vitamin C helps your body regulate and stabilize blood sugar by converting glucose into energy.

When it comes to setting and achieving your weight loss goals, diet and exercise play a major role in how much weight you lose and how quickly you lose it. When you want to make a more efficient plan, you’ll add vitamins to your diet and reap major rewards. This is a great way to jump start a weight loss plan that may have plateaued. Incorporate vitamins into your diet and see what happens.

Weight Loss Tips Supported By Current Science

When you decide to adopt a diet in order to lose weight and gain strength, it’s a good idea to use a weight loss plan that has some science behind it. When weight loss tips are scientifically studied and tested, you can be sure there are facts behind the claims made by certain diet proponents. Take a look at some diet plans that have facts and figures to prove they work.

Cutting Calories

stairsExercise is important, and you should absolutely take the stairs instead of the elevator, or walk the kids to school instead of driving them. However, science has proven that the calories you eat are more important than the calories you burn.

When you want to lose weight, decreasing the amount of food you eat is the best way to do it. This doesn’t mean you shouldn’t exercise. It simply means that exercise isn’t going to make up for the extra calories you think you can eat. Not all the calories will be burned through an extra half hour on the treadmill.

You also have to consider that your body will get tired, and tired bodies tend to store fat. Cut down on your portions and your snacking if you really want to diet properly.

Metabolism Matters

Exercise, while not as important as calorie reduction, is critical to boosting your metabolism. Metabolism matters a lot when you are trying to achieve weight loss. If it’s too slow, your body is going to have a difficult time burning calories and trimming its fat. That’s one good reason to boost your fitness routine.

If you can get your metabolism really moving, you’ll have a better chance of losing weight. Supplement your diet with consistent physical activity so your metabolism doesn’t slow down and block your weight loss efforts. Scientific studies have also proven that if your metabolism is slow and you’ve been overweight for a while, you’re going to have to work a little harder than your lean neighbor to achieve weight loss.

Counting Calories Works

It turns out there is no magical combination of food that is going to help you lose weight. You can eat all of one kind of vegetable or cut out the carbohydrates entirely; it doesn’t matter. Every calorie counts the same way as far as your body is concerned. So instead of designing dramatic diet plans or following the latest weight loss fad, simply pay attention to how many calories you’re eating.

counting calories

Scientific studies have demonstrated that you can lose weight eating junk food and what really matters is not the type of food, but the amount. Count your calories and you’ll lose weight.

Science has explained that the secret to weight loss is eating less and exercising to keep your metabolism burning fat. Your diet and exercise plan needs to include fewer calories and a bit more physical activity if you want to lose weight and feel better.

Your brain is your best diet plan. Make good choices, and the science assures that you’ll lose weight.

Healthy Foods for a Healthy Weight

For many people who are struggling with their weight, it can be difficult to reach certain weight loss goals. No matter whether this is because of too little time to exercise or any variety of stress factors, some people simply are unable to lose the weight. However, what many do not realize is that effective weight loss can be easily achieved with the right changes to their diet. Certain foods are scientifically proven to help individuals lose weight because of their low calorie and high nutritional content. Incorporate some of the following foods into your diet in order to see a real difference in your weight.

Breakfast Options

breakfastStudies show that one of the best ways to lose weight and keep it off more effectively is to enjoy eggs. Studies conducted around this relatively common breakfast food show that individuals who ate eggs for their breakfast meal felt much fuller for longer, losing twice as much weight than others who ate the same amount of calories in other breakfast foods. Eggs are densely packed with nutritions and proteins and can be eaten as a snack or a meal.

Fitness gurus recommend eating breakfasts that are centered around slow releasing carbohydrates, such as bran cereal or oatmeal. Eating these foods a few hours before you exercise will not only help you burn fat more efficiently, but they can also keep your insulin levels even. Grain breakfast options feature carbohydrates that do not spike blood sugar as quickly or as strongly as other carbohydrates, such as those found in bread or bagels.

Dinner Options

Salmon are among some of the most popular dinner food choices that people can enjoy. Leaner sources of protein, such as fish, can help you feel fuller without any of the additional fat found in other meat based meals. Salmon and other fish options are leaner and healthier protein choices that can help you feel fuller for longer, while providing your body with all of the necessary nutrients that it needs to encourage healthy weight loss.

Brown rice can be another excellent addition to dinner meals, as it is densely packed with fiber and healthy calories. Half a cup of brown rice can contain as much as two grams of resistant starch, which boosts the body’s metabolism and helps expel fat from the body. It is very heavy and filling, making any meal hearty, without being too densely packed with calories.

Healthy Snacks

Healthy snacks are an important part of fighting cravings and maintaining your metabolism. Apples are among some of the healthiest food choices available, and it comes as no surprise that so many nutritionists recommended them for a snack. They are rich in fiber and low in calories, and enjoying a fiber rich diet will ensure that you lose weight quickly and effectively, with fewer risks for putting it back on in the future.

Mushrooms can be another excellent snack option. Research has shown that people who had eaten mushrooms felt as full as people who had eaten beef based dishes. They were able to enjoy similar nutritional benefits for a mere fraction of the other meal’s fat and calories. They can be easily incorporated into just about any meal, or eaten lightly as a snack. A few mushrooms can help fill you up and fight cravings in a healthy way.

healthy mushrooms1

Studies show that almonds can be an extremely healthy snack option as well. Individuals who regularly enjoy almonds felt less hungry and more satisfied, especially after eating larger meals, or incorporating the nuts into their cooking. They can be an extremely healthy alternative to other snacks that contain unhealthy nutrients and are saturated with unhealthy fats.

The Most Effective Exercises For Weight Loss

Engaging in effective weight loss is more than changing your dieting habits. In order to burn fat quicker and keep it off, it is important to establish an exercising regimen that you can adhere to, one that can help you see results and encourage you to keep moving forward with your goals.

There is no right or wrong exercise routine to select, so long as you work hard and continue to work with it. Consider some of the following exercises that you can incorporate into your lifestyle in order to see some real weight loss results.


walkingOne of the best ways to get started with an effective exercise regimen is to engage in a good walk frequently. While many people may seem skeptical that walking can be seen as an effective workout, its results are undeniable.

Walking is ideal because it does not need any equipment and it is extremely low impact. When combined with a healthy diet, you can effectively burn a lot of calories, just by walking.

Walking at a brisk pace can help you burn between five and eight calories a minute, which means that an hour long walk can burn between three hundred and five hundred calories. It is simple and extremely effective, especially for those who suffer from obesity or any cardiovascular diseases. All that you have to do is put on your favorite shoes and begin walking, and you will be able to see the results in as little as a few weeks.


An active swim can help your body burn between five hundred and seven hundred calories an hour. Your technique does not limit your potential for weight loss either. Anything from a breast stroke to a dog paddle can help you burn calories so long as you keep moving in the water.

It is one of the best exercises to consider as well, as it is very effective for weight loss and toning your body. It is especially ideal for those who suffer from some form of asthma, as the air surrounding the body of water will be moist and warm, helping reduce exercise induced asthma attacks.

Women who are pregnant or any individuals who are suffering from arthritis, obesity, or any other disease that prevents them from high impact exercises will immediately benefit from a good swim. Simply find a pool or beach near you and get started.


tennisFor those who would rather enjoy a more interactive sport, or who enjoy exercising with a partner, tennis can be another excellent way to lose weight. Because of how active the sport is, an hour of playing tennis can help you lose upwards of six hundred calories.

It does not matter how familiar or good you are at the sport, because as long as you are prepared to move after the ball and keep up with your opponent, you will still be burning a large amount of calories. It is a great full body workout that can help improve your flexibility and posture, and it can even be a great way to relieve stress after a hard day at work.

It exercises a variety of different muscles in your body, and helps keep your brain active as well, as you will need to plan ahead and think about every strike that you perform.

How To Stay Motivated To Lose Weight

Staying motivated to lose weight is a key element of the overall weight loss process. Without the drive, you can easily drift off and abandon your weight loss goals all together. A few tips on how to keep the fire burning can be quite helpful. Most people see a drop in motivation as a sign of failure but the trick is to learn how to stay motivated.

Practice Integrity

If your motivation starts waning off, maybe it is part of a natural process. Everyone deserves a break and you should consider taking a break from your exercise plan or diet for one or two days. If you are feeling overwhelmed and your body needs a short break, it could be just what you need to stay on track.

Another useful technique is to practice integrity in other areas of your life. Before you can uphold the promise of losing weight that you have made to yourself, start by sticking with commitments you have made in other areas of your life. Keep promises you make to your friends and family, clean out your closet and you will be surprised at how doing so can strengthen your own belief to stick to your weight loss goals.

Set Goals And Standards

Any venture, including weight loss needs a plan so as to be successful. This means that you should describe your mission and come up with specifics on how you intend to achieve it. Treat your goals as business objectives. Once you have determined exactly what you want to achieve and given it a time frame, you can come up with specific goals.

Set realistic self-standards. Setting goals that you are not able to achieve may kill your morale and make you to stop trying. Instead of comparing yourself to other people who have lost weight, post images of yourself at your healthiest weight to stay inspired.


To prevent yourself from throwing in the towel before achieving your goals, it pays to reward yourself once you have reached major milestones. It may take you months, even years to achieve your final objective but reward yourself say when you have reached the halfway point. Doing so will keep you focused on the final goal.

Don’t Forget To Live

Do not wait until you have achieved your goal to do all the fun things you had planned to after losing weight. Go for that vacation with friends and family and join that dancing class you always wanted to. The main idea is to shift your mindset and live out your goals along the way. There is no need to punish yourself just because you have not yet achieved your goals.

A visual motivator can go a long way in keeping you motivated. Put a special piece of your wardrobe on display as a daily motivator. It is even better if you can hang something you look forward to wearing ad have it close to your dressing mirror. This can help to spike your motivation especially when the well seems to be drying up.

6 Healthy Habits To Lose Weight

health-and-fitnessAccording to the Centers for Disease Control and Prevention (CDC), the cost of obesity related medical conditions in the US in 2008 was $147 billion. Some of these medical conditions include stroke, type 2 diabetes, and heart disease. The good news is overweight people can prevent the development of such diseases if they lose excess weight. Here are six healthy habits to get you started:

Set Realistic Goals

Most people fail to achieve their weight loss goals because they set unrealistic targets. To avoid such an outcome, you should set realistic and achievable goals. For example, you could start with a goal to lose about five to 10% of your current weight. In addition, give yourself enough time to lose weight. For instance, you should not set a goal of losing five percent of your body weight within two weeks. Instead, give yourself a more realistic time limit of about three months or so depending on your work or study schedule.

Reduce Your Meal Portions

To lose weight, you should downsize your meal portions. Remember, the more you eat, the higher the likelihood of gaining weight. An effective way of achieving this goal is using small plates (such as salad plates) to serve your meals. The problem with using large plates is your food portions will look very small, which means you are likely to pile even more food. Extend the same principle to beverages. Serve and drink beverages from small cups (preferably 6 to 8 ounce cups).

Join A Support Network

When you embark on a weight loss program or diet, you should be prepared to go the whole hog. This means months and possibly years of watching what you eat or exercising regularly. To ensure you do not give up after a few days or weeks, surround yourself with a support network of friends, obese/overweight people who would like to shed excess weight, or work colleagues who can motivate you to stick to your weight loss routine. For instance, you could join a group of Weight Watchers.

Avoid Simple Carbohydrates

Avoid foods that contain simple carbohydrates because they tend to cause blood sugar spikes as well as cause weight gain. Instead, eat whole grain foods. According to a study (involving 74,000 women) carried out by researchers from Harvard University, participants who ate whole grains at least two times a day were 49% less likely to gain weight compared to those who chose to eat foods that contain simple carbohydrates.

Exercise Regularly

Exercise is one of the most effective ways of losing excess weight. Figures published by the American College of Sports Medicine (ACSM) show that you need to walk or run one mile to burn about 100 calories. Take note you do not need to exercise rigorously to lose weight. Taking a 30-minute walk every day, jogging, swimming, or dancing can help you shed body fat over time.  Remember to warm up by doing gentle stretches before exercising. This is necessary to avoid developing injuries.

Furthermore, take plenty of fluids like water to ensure you remain well hydrated as you exercise. Exercise also lowers levels of low-density lipoprotein (bad cholesterol) and raises levels of high-density lipoprotein (good cholesterol). Finally, exercise triggers the release of chemicals and hormones that make one feel relaxed and happy, according to ACSM.

Evaluate Your Eating Habits

It is advisable to evaluate your eating habits carefully. Some of the things you should carefully monitor include the types of foods you eat, number of times you eat in a day, as well as snacks that you eat in between meals. You may be surprised to find that you eat calorie-rich foods every hour or so.

burgerIf this is the case, you must change your eating habits immediately. For example, you should stop buying and stocking so called “splurge/comfort foods” such as ice cream, chocolate, buttered bagels, and cakes. This is because eating these high-calorie foods will cause you to gain weight.

You should also avoid eating three or four large meals every day. Instead, eat five or six small meals evenly spaced throughout the day. According to a study published by, people who divide their morning meals into several portions and then eat them at hourly intervals consume 30% fewer calories during lunchtime. In addition, such staggered meal portions cause the body to release less insulin, which means you do not have to worry about blood sugar spikes.

In conclusion, if you would like to lose some weight, you do not necessarily have to starve yourself or spend hours in the gym. Weight control is all adopting healthy habits including exercising regularly, surrounding yourself with a support network, evaluating and changing your eating habits, reducing your meal portions, setting realistic goals, and shunning foods that contain simple carbohydrates. Finally, if you have a medical condition such as type 2 diabetes or high blood pressure, consult your physician before you start dieting or exercising.

Know The Truth About 3 Most Common Weight Loss Myths

It is really worthwhile to work towards the purposes of weight loss and gaining a fit and healthy body. However, you need to go at it the right way. Weight loss and fitness is such a huge concern with so many people out there that a great quantity of information on the subject is always available at hand. However, all such information may not necessarily be of help. Misconceptions about weight loss practices and diets galore, and if you are not wary enough, such faulty ideas can easily derail your efforts pretty soon.

So, in the present article we will discuss some of the most common weight loss myths and try to discover how much truth do they hold for you. Let’s us get started.

Where Calories are Concerned, All Are Equal

Wrong. Many people tend to think that all calories are of same value, so it matters little what kind of food you are eating to store up those calories. Which is to say, eating a sundae containing 200 calories is no less healthy than eating a plate of salad containing the same number of calories.

This is a false myth since different foods need different levels of chewing and digestive efforts. For example, chewing vegetables, fruits, pieces of meat require more effort than eating a cake, which is to say that the effort results in more calorie burn and therefore, aids your weight loss efforts.

Carbs Result in Weight Gain

This is another of those widely circulated myths about right food habits. There are many popular diets which prescribe the least amount of carbohydrate foods. Most popular among such diets is the Atkins diet which had become quite a craze not too long ago and which entirely did away with carbs and was essentially a high-protein diet.

However, studies have shown that if eaten in right quantities, whole meal and whole grain carbohydrates such as wholemeal bread and brown rice won’t result in weight gain. This myth gained currency mainly because Atkins diet proved effective for the users and helped them lose weight. And yet, a recent study shows that Atkins diet helped people shed off extra weight not because the diet was a low-carb one, but simply because people following the diet ate less quantities of food overall.

Atkins diet has also proved ineffective as a long-term diet plan and in helping people develop a healthy food habit. Many who experienced quick weight loss by following this diet plan found that after a period, they gained back the weight again.

Losing Weight is Harder for Women Than Men

This is another common myth and, sorry ladies, this one indeed has more than a little truth to it. Biologically, men pack more lean muscle mass than women, and since lean muscle contribute to the speeding up of metabolism, men normally have 5-10% higher metabolism rate than women.

In addition, women are known to lose close to half a pound of lean muscle mass every year during periods of perimenopause. It is also a fact that women tend to store body fat more than men. Add up all these points and it will indeed come off as true that women will need to sweat more than men to shed those extra pounds.

One understands that this is one myth the women readers would have loved to read as false, but as you will understand, all myths are not necessarily bosh!

How To Choose Best Diet Supplements

dietsupplementsDietary weight loss supplements are made of vital nutrients including minerals, proteins and vitamins. Some of the supplements also comprise green food products including amino acids, herbs and metabolites. These are herbal substances without any kind of artificial powders or drugs added to them. By supplying your system with these vital nutrients, diet supplements can help you enjoy a healthy life.

Things To Consider Before Buying

The question however is how to choose the best supplement for your requirements. As you would be consuming the product on an everyday basis, it is important to be certain about its suitability for your needs and of course, its safety levels. With so many different kinds of diet pills in the market, it is easy to get confused. Here are some tips to help you pick the right supplement.

Research Well – Do your homework before you begin your search for the best supplement. The internet is a good place to start. You may also want to ask your family and friends for any recommendations. Especially if someone is shaving a good success with a product they are using. Diet supplements are advertised heavily, so watch out for advertisements in magazines, newspapers and TV as well. You need to be confident that the supplement you are considering is not contaminated or adulterated with hazardous substances. Therefore, be very sure of the ingredients in the product. Read through the product reviews online to know what other customers are saying about the efficacy of the same.

Consult Your Doctor – You must not take any supplement without first consulting your doctor. He or she is aware of your medical history and is the best person to advise you about the right supplement for your physical condition. Certain supplements must be avoided if you have some pre-existing conditions. It is therefore best to seek the advice of your physician before you start taking any pill.

Opt For Natural Products – The best diet pills are natural. It is easier for the body to assimilate herbal substances. Stay away from chemical laden supplements as they can do a lot of harm to the body and cause some irreparable damage. Inspect the label of the item carefully and read the nutrients and the amounts given. The label should also contain some basic information about the company such as its address and contact information, manufacturing dates, recommended dosage and expiry date. If you have any questions about the quality of the herbal supplement, do not hesitate to contact the company and inquire about the same. Also, be on the lookout for products that carry a money back guarantee. If they do not work for you, you can always return them and claim a refund.

Supplements are necessary and valuable additions to every day food, but they should not be consumed without proper knowledge of their properties and effects. The purpose of diet pills is to enhance health but if you pick the wrong products, they may not give you the desired results. It is therefore crucial to keep these tips in mind while searching for the right diet supplement.