Foods for a 1600 Calorie Diabetes Diet

One of the most important things you can do for your diabetes is to control blood sugar levels with a balanced diet. This doesn't mean you can't enjoy the foods you eat, and your eating plan doesn't have to be complicated, either. A diabetes diet is simply a well-rounded, healthy way of eating that everyone should adhere to, not just diabetics. Fill your menu with a variety of nutritious, delicious foods, and enjoy the benefits.

Which Foods and How Much?

According to the Mayo Clinic, approximately 45 to 65 percent of your daily calories should come from carbohydrates, 15 to 20 percent should come from protein, and 20 to 35 percent should come from fats. For a 1600-calorie diet, that's 720 to 1040 carbohydrate calories, 240 to 320 protein calories, and 320 to 560 fat calories. Portion size is the key to controlling the amount of calories you eat, so be sure to read labels and measure foods in order to have an accurate count.

It is important to note that not all nutrients are created equal. For people with diabetes it's especially important to eat the right kind of carbohydrates, since they have the biggest impact on blood sugar. The best sources are from fruits, vegetables, whole grains, and legumes. Not only are these foods low in fat and calories, they are naturally high in nutrients and dietary fiber, a natural blood sugar regulator. Avoid the common dieting strategy of cutting carbs, which your body needs for fuel. This can lead to a dangerous condition called ketosis.

Optimal protein sources could include low-fat/fat-free dairy, beans, soy products, egg whites and lean cuts of meat that are low in saturated fat, like chicken breast and fish. Eating fish twice a week helps to lower triglyceride (blood fats) levels. Steer clear of fish with high levels of mercury and eat it steamed, baked, or grilled rather than fried or sauted.

Having diabetes means that you are also at a greater risk for stroke and heart disease, so heart-healthy eating is essential. Dietary fats should mainly be monounsaturated or polyunsaturated. These fats are liquid at room temperature and come from plants, nuts and seeds. Limit saturated fats like butter or margarine, which can contribute to clogged arteries.

Consistency Is Key

As a diabetic, you should eat on a regular daily schedule, so plan your meals for the same times each day. The American Diabetes Association recommends eating approximately the same amount of calories and carbohydrates, as well as smaller, more frequent meals spaced throughout the day. These practices ensure consistent blood sugar levels and help to control your weight.

Diabetes & Weight Loss

Before engaging in any weight loss plan, be sure and consult with your doctor or nutritionist. Losing weight can get you off of insulin and medications, but it's important to balance calorie restriction with keeping your blood sugar at an appropriate level and managing medication levels. The safest way to do this is with the help of a professional.

How to Lose Weight Dancing

Many people want to lose weight but diets don't always work. Instead, lose weight dancing. Dancing is a form of exercise many people love. You can dance in the privacy of your own home, whenever and wherever you want. So have fun dancing and watch the pounds melt away. Read on to find out how.

Instructions

Getting Started

1

Make a commitment to yourself and stick to it. Tell yourself you're going to dance and do it.

2

Make a schedule that accommodates your lifestyle. If you only have three free days, don't plan for seven. Be realistic and you won't set yourself up for failure.

3

Play your favorite music. Pick dance music or something with a fast beat. Pick something you enjoy listening to and you won't want to stop.

4

Pick a time when no one is home. No one will see you and you can dance in privacy.

5

Wear comfortable clothing like shorts and a t-shirt. Dance in light socks or with bare feet.

6

Wear headphones to keep you focused when other people are home. Head phones keep out interruptions, noises and phone calls.

Dancing

7

Turn the music up loud so you can feel the beat.

8

Start slow and work your way up to 20 minutes.

9

Dance fast enough that you are huffing but slow enough to carry on a conversation.

10

Dance for 20 minutes at a time.

11

Dance three times a week to start. You can always increase your time later.

12

Keep the pace steady. Dance any way you want but lose yourself in the music and let the music keep you going. It won't seem like work.

High Protein Breakfast Foods

Breakfast is the most important meal of the day because we are literally breaking the fast from the night before. To get the most bang for your buck, try adding some protein to the meal.

Eggs

Eggs are rich in protein, with 6 grams per whole egg. If cholesterol or fat is a concern, limit your consumption or consume two egg whites in place of one whole egg.

Dairy

Most milk products are high in protein and there are several low-fat and non-fat options available. A single serving of non-fat cottage cheese has 16 grams of protein.

Nuts

Nut butters are great on whole-wheat toast. The protein content varies, but peanut and soy nut butter both have the most at 4 grams of protein per serving.

Soy Products

There are several soy products on the market, including soy milk and breakfast cereals with soy protein added. A serving of protein-enriched cereal with unsweetened vanilla soy milk provides up to 20 grams of protein.

Fish

Fish is rich in protein and healthy fats, and lox with bagels is a great alternative to the usual breakfast sandwich. Smoked salmon (lox) has 16 grams of protein per serving.

Traditional Breakfast Meats

Bacon, sausage and ham are all great but, for a lower-fat alternative, try Canadian bacon. It satisfies the salt craving and a single serving has about 12 grams of protein.

Low Protein Diet for Kidney Disease

How to Calculate Calories From Carbohydrate Grams

A calorie is a unit that measures the amount of energy that food provides to the body. The body turns food into fuel after it's been eaten, burning it to produce energy. Calories in food come from carbohydrates, proteins and fats. Carbohydrates contain 4 calories per gram, the same as proteins. Fats contain 9 calories per gram. Although calories from carbohydrates are all the same, their nutritional values aren't.

Instructions

1

Find the nutritional index on the food packaging. The index lists the number of carbohydrate grams per serving. For fresh foods or for foods without packaging, use an online tool to help find the serving size and nutritional index.

2

Multiply the number of servings eaten by the number of carbohydrate grams per serving to get the total number of carbohydrate grams consumed.

3

Multiply the total number of carbohydrate grams eaten by 4 to get the carbohydrate calorie intake.

4

Be sure to have at least a 1,200 calorie intake per day spread over all food groups outlined in the Food Pyramid Guidelines.

Fastest Way to Lose Body Fat & Weight

Losing weight and body fat fast is always a consideration when trying to shed pounds. Several diets promise fast weight loss, but much of their lost weight comes back because it's water weight, not body fat. Plans that suggest losing five or 10 pounds in a few days aren't the fastest way to permanently lose fat and weight.

Instructions

1

Go to a cosmetic surgeon and ask about liposuction. During a liposuction procedure, fat deposits are removed from various areas in the body. Because the fat is taken off the body, liposuction is the fastest way to lose body fat and weight without any personal effort. The cost can range from $3,000 to $10,000. There are risks involved with liposuction. Liposuction is best performed over several sessions to prevent too much anesthesia, and to prevent complications from taking out too much fat at one time. Possible skin irregularities, such as depressions in the skin, can occur, according to the Liposuction website.

2

Talk to a doctor about gastric bypass surgery, a surgical option to lose weight fast. Gastric bypass or similar options are typically a last resort option because they can be very dangerous. The doctor cuts open the stomach and makes it smaller to prevent eating large meals. The patient then loses weight as the body takes in fewer calories. There are several risks associated with gastric options, including ulcers, bleeding in the stomach and infections, according to WebMD. Malnutrition is among the most common side effects of any gastric surgery, whether it is bypass or a band on the stomach, because the body might not get enough nutrients when food intake suddenly decreases.

3

Drink more water. Adding water to a diet will result in losing weight quickly at first by lowering water weight, and it is important for long-term weight loss as well. A body that does not have enough water becomes dehydrated and is less efficient. Water will also improve energy levels, suggests Weight Loss For All.

4

Minimize salt intake. Salt causes the body to hold more water. Lower salt intake by cooking at home and using fresh ingredients. Prepackaged or restaurant foods are often high in sodium, but fresh foods usually contain less salt.

5

Lower calorie intake. The key to weight loss is burning more calories than are eaten. This means taking in fewer calories. For fast weight loss, lower calories by 250 to 500 a day, Weight Loss For All advises. The suggested method is to substitute lower-calorie foods, such as snacking on fruit instead of chips or other high-calorie foods.

6

Add exercise to a daily plan. Talk to a doctor before starting any exercise regimen to work out the best plan for personal health. Start slowly and work up to harder exercises. For example, start with a daily half-hour walk and work on basic muscle-building exercises such as bicep curls with two-pound weights every other day. Then work up to a half-hour jog and five-pound weights. Slowly build up exercises for the best fat burning.

Guide for Expecting Moms

Expectant mothers face physical and emotional challenges that can cause anxiety and apprehension. This is especially true of first time mothers, however, when presented with accurate, pertinent information, expecting moms can enjoy their pregnancies when they know what to expect.

Features

Features of pregnancy include cessation of menses, weight gain, increased urination and sometimes morning sickness. In addition, nausea and vomiting related to morning sickness is common, especially in the first three months or trimester of pregnancy. Other features include ankle swelling, breast enlargement, water retention and heartburn, especially in the last couple months of pregnancy.

Warning

High blood pressure can occur during pregnancy, as can gestational diabetes. When you do not comply with your doctor's orders, by not following the recommended diet, you risk damage to your kidneys and the health of your unborn baby. In addition, not keeping your follow-up doctor appointments can result in further complications and premature delivery.

Prevention/Solution

You can decrease the risk or even prevent complications of pregnancy by attending all your schedule health care appointments, and by calling your doctor when you are not feeling well. In addition, avoiding unhealthy habits such as consuming alcohol and smoking can keep you and your baby healthy during pregnancy.

Is the Atkins Diet Safe While Breastfeeding?

When you're a new nursing mother, two of the biggest concerns on your mind will be the safety of what you are ingesting and how to lose your extra baby weight. The Atkins diet, a high-protein, virtually carb-free eating plan, is a popular weight-loss regimen. It's often used as a quick way to lose pounds, so as a new mother, you may wonder if it's a good and safe plan to follow. There is evidence to suggest, though, that the Atkins diet is not the healthiest plan for breastfeeding mothers.

What is the Atkins Diet?

The Atkins diet was formulated by Dr. Robert Atkins as a way to manage his own weight. His theory being that refined carbs ("white foods") are the reason so many Americans are obese. During the first two-week phase of the diet, called Induction, you will eat mostly protein, very little carbs forcing your body into a state called ketosis. In this state, your body will use fat stores as energy, but many view this as dangerous and potentially life-threatening.

Taking Care of Yourself

Per Jay Hoecker, M.D., a pediatrician at the Mayo Clinic, three of the most important things you can do while nursing is drinking plenty of fluids, getting enough rest, and eating a balanced, healthy diet. The Atkins diet is not balanced, eliminating almost entirely an important food group, so it's best not to follow it while nursing your infant. A diet rich in all healthy food groups will help you feel best and have the energy to nurse and take care of your baby.

Natural Weight Loss While Nursing

It's not just an old wives' tale -- you burn extra calories if you are breastfeeding your baby. Your body uses the stored energy in fat to make milk, thus helping you to to lose weight faster if you follow a sensible diet with moderate exercise, per the lactation experts at Baby Center.

Dehydration While on Atkins

According to David Levitsky, Cornell University professor of nutritional sciences, one of the dangers of the Atkins diet is dehydration. Once ketosis begins, you will lose glycogen in your liver. Since your body does not have enough glucose to control your blood sugar levels, it begins using glycogen instead. Glycogen contains many water molecules, and thus your body gets rid of a lot of water in the initial phases of a high-protein diet. Staying well hydrated is paramount to a healthy milk supply when breastfeeding, and the Atkins plan does not support that.

What to Eat While Breastfeeding

According to the Mayo Clinic, a healthy diet for breastfeeding mothers is full of fruits, vegetables and whole grains. These are the exact items that the Atkins diet asks you to eliminate. Be easy on yourself, listen to the old adage: nine month on, nine months off and give yourself time to lose your weight in a healthy manner.

How to Lose Weight in 5 Days

Need to lose weight fast? Learn how to lose weight in 5 days! Learn how NOW!

Instructions

1

The first step to losing weight fast is to eat a big breakfast. Did I just say a big breakfast? Yes! A breakfast will help start your metabolism to burn calories throughout the day. If you think you are going to lose weight my skipping breakfast, you are wrong! Breakfast is the most important meal of the day. Try to eat eggs in your breakfast if you can.

2

Try to eat a fruit/vegetable before your meals. I like to eat a banana or an apple before any meals. This will help fill up your stomach with a healthy food before you eat a meal. This will allow you to eat only small meals after your big breakfast.

3

Try a method referred to as "Deep Breathing" for at least 5 - 10 minutes a day. Oxygen is fat's worse enemy. Do the "Deep Breathing" to increase the oxygen levels in your blood and burn fat!

4

Try to reduce the number of calories that you eat in a day. This will be a big step in losing weight. If you sit in front of a computer, you can still burn calories sitting there. Tighten and release your ab muscles throughout the day and you will notice a difference, trust me!

How to Burn Fat and Gain Muscle Effectively by Not Drinking

One of the key components of losing body fat and putting on muscle is changing your caloric intake. By consuming fewer calories each day, your body will not have as much available to store as fat and will be forced to divert the calories you do consume to your energy output and your muscles (provided you are engaging in regular resistance training). One way to reduce your caloric intake is to stop drinking alcoholic beverages, which have a lot of calories and simple carbohydrates that your body cannot process very efficiently and will therefore metabolize as fat.

Instructions

1

Cut alcohol out of your diet. Replace the after-work beer or a dinner wine with water.

2

Replace the carbohydrates you've cut from drinking with complex carbohydrates such as potatoes, whole-grain breads and vegetables. Your body will use these for fuel during your workouts, then use protein to build your muscles.

3

Eat a lean source of protein with every meal. Skinless chicken breasts, steak with the fat trimmed and tofu are all good options.

4

Resistance train every other day. Perform compound exercises, which work several muscle groups, such as squats, dead lifts and bench presses. Use weights that will allow you to complete only five repetitions before you become fatigued.

5

Aerobic train after your weight-lifting sessions for about 30 minutes. These training sessions don't need to be extremely intense, but you should be sweating by the end of them.

6

Interval train on the days you don't weight train. This is aerobic activity split into high-intensity intervals. For example, sprint for 30 seconds then jog for 2 minutes, then repeat for about 20 minutes total. As you become more fit, reduce the length of your jogging intervals, then add more sprinting intervals into the gaps.

How Does Baleen Work?

What Is Baleen?

Baleen is a specialized structure of flexible parallel plates in the mouths of certain whales that the whales use to feed. Whales that have baleen are commonly referred to as baleen whales. Baleen lines the whale's mouth in place of teeth, and the parallel plates are covered with coarse hairs, which makes baleen look like a hairy comb. While baleen is sometimes called whalebone, it is not actually a bone or enamel like teeth; it is keratin, the substance that makes up hair and nails. Baleen whales include the humpback whale, the blue whale, the right whale and the fin whale.

How Baleen Whales Eat

When a whale feeds, its baleen acts as a giant strainer or filtration system to capture small aquatic prey such as krill, plankton and small fish. When a baleen whale feeds, it opens its mouth wide, often in a large school of plankton or krill, to allow a huge volume of water to enter, sometimes more than 10,000 gallons. It then shuts its mouth partway, closing gaps between its baleen that allowed the water and prey to enter, and forces the water back out. As the water rushes out through the baleen, the dense hairs keep the prey from leaving the whale's mouth. Each gulp of water can produce 25 pounds of krill and other food for the whale, but it requires significant effort for the whale to take in and strain water for food, so the overall energy gain can be small depending on the amount of prey in the water. As a result, baleen whales must often feed for several hours to consume enough calories to survive.

Baleen Whales vs. Toothed Whales

Toothed whales have teeth rather than baleen, and feed by biting, tearing and swallowing prey similar to the way human beings do. Toothed whales include sperm whales, killer whales, dolphins and porpoises. Unlike baleen whales, which capture small prey in large quantities, toothed whales tend to eat larger prey in smaller quantities. For instance, the sperm whale is known to feed on giant squid, which can be more than 40 feet long. Apart from differences in feeding habits, baleen whales tend to be much larger than toothed whales, (the sperm whale being an exception) and have a blowhole that consists of two openings instead of one. Baleen whales also tend to swim more slowly than toothed whales, which is due in part to the fact that they do not need to chase their prey through the water.

What Is Sorghum Flour?

Grains that have been used for centuries around the world are becoming increasingly popular as food sources in the United States as well. Sorghum and the flour made from it is an example of one of these grains. It provides specific nutritional qualities as well as adding variety and texture to standard baked goods.

Background and History

A grain common in Africa and India throughout history, sorghum is also grown in the United States and is becoming more widely available for consumer purchase. According to the U.S. Grains Council, sorghum is the third most important cereal crop nationally and the fifth most important around the world. Sorghum has long been used in the United States as a grain feed for animals but is now viewed as an alternative grain for human consumption. The whole grain kernel is ground into a flour that can be used for cooking and baking. It is also known as milo flour.

Nutritional Benefits

A major reason why sorghum flour has entered the health food spotlight is because it is gluten-free. Gluten is a protein found in many grains such as wheat, barley, rye and oats. While some people choose to eat gluten-free foods because of mild intolerance, this type of diet is essential for those who have celiac disease. The disease is an autoimmune disorder caused by a reaction to gluten that can result in the malabsorption of nutrients as well as severe abdominal pain and related symptoms. People with celiac disease must eat a gluten-free diet, which makes sorghum flour ideal for cooking and baking. Sorghum has a similar nutritional makeup to corn although it is higher in protein and fat and lower in vitamin A.

Uses for Sorghum Flour

Traditionally this flour has been used as a cereal food to create pancakes and fermented and unfermented porridges and flatbreads throughout different cultures, such as the jowar roti in India. In the United States, it is becoming more common to use sorghum flour in baked goods. It can be added or substituted in any recipe that calls for flour such as cakes, cookies, breads and muffins.

Considerations When Using Sorghum Flour

Sorghum flour has a bland flavor that can be beneficial for baking because it won't add an unfamiliar or distinctive taste. However, because of its lack of gluten, it does have an influence on the texture of baked goods. Gluten acts as a binder in foods, so consider adding an alternative binder such as cornstarch to recipes when using sorghum flour. In addition, sorghum often produces a drier, crumbly final product. Adding extra oil or another fat source and eggs can improve the texture, and adding a leavening agent such as baking powder or baking soda will help the dough rise.

Where to Find It

Sorghum flour can be found in many specialty health food stores in the same section as other grains and flours. You might also find it in the gluten-free section if the store has one. It can also be found at ethnic food markets. It may be listed under another name. For example, in the Indian culture sorghum flour is referred to as jowar atta.

1200 Calorie Low-Fat Low Carb Diets

The key to losing weight is to burn more calories than you take in daily. Eating a balanced 1,200-calorie diet daily will aid in this goal. By following this type of diet, as well as adhering to a healthy lifestyle and exercising, dieters can expect to lose approximately one to two pounds per week.

1,200 Calorie Diet

According to the USDA, people should choose food based on the nutritional food pyramid. Under a 1,200-calorie diet, the pyramid would be as follows:
--6 ounces lean meat
--five servings of bread
--at least four servings of vegetables
--three servings of fruit
--two servings of low-fat dairy
--three servings of fat

Calorie-wise, you might want to adhere to the following plan for a 1,200-calorie diet:
--300-calorie breakfast
--100-calorie snack in the mid-morning
--300-calorie lunch
--50-calorie snack in the mid-afternoon
--450-calorie dinner

Sample Meal Plan

Here is a sample plan for someone attempting to live under a 1,200-calorie diet plan. This plan can vary from person to person, though the foods included are healthy and fulfill the requirements under the food pyramid.

Breakfast: 1/2 cup orange juice, 1/2 banana, a large wheat biscuit, 1 cup skim milk

Mid-morning snack: three whole wheat crackers, three ounces low-fat cottage cheese

Lunch: two slices wheat bread, 1 tablespoon peanut butter, 1 tablespoon sugar-free jelly, 1 cup skim milk, a medium-sized orange, 2 cups baby carrots

Mid-afternoon snack: three handfuls non-buttered popcorn

Dinner: 5 ounces lean beef, small baked potato, 1 tablespoon light margarine, 1 cup broccoli or asparagus, 1 cup mixed green salad, 1 tablespoon light salad dressing

Seek Medical Opinions

Before undertaking any diet plan, particularly one with such a low calorie intake, you should consult a doctor to see if you're at risk under this particular diet plan.

Examples of Low-Fat Diets

Faulty food habits, lack of exercise and stressed lifestyles often lead to weight gain among men and women alike. Doctors will often advise you to cut down on fatty foods to lose weight and get fit. According to the American Heart Association, a low fat diet will focus on keeping fats to 30 per cent or lower within the meal plan.

Breakfast

As part of a diet with reduced fats, start your breakfast with a whole fruit like an apple or orange or juice of the same. You can also have a cup of skimmed or low-fat milk with bran flakes or oatmeal. Avoid muesli or any other cereal with elevated content of sugars. You can have a grilled or baked tomato and beans, the white of an egg, one slice of toasted wheat bread with fat free margarine and a cup of black, unsweetened tea or coffee. Another option for breakfast could be a combination of whole grain waffles with low fat cheese and blueberry topping along with a cup of skimmed milk. A third low fat meal plan for the morning could include a cup of 1 percent milk with a maximum of one tablespoon of half and half, one and a half cups of cereal like cheerios and no more than 12 ounces of unsweetened black decaffeinated coffee.

Lunch

A sample lunch menu for a low fat diet could consist of a cup of boiled vegetables like carrots, beans, peas and broccoli with a tablespoon of vinegar or non-fat dressing, a couple of ounces each of cottage cheese and tuna or other broiled/grilled fish or chicken, one single whole wheat bread roll, a fruit like an apple or a low fat fruit yogurt. Wash it all down with a glass of water or fruit juice. Another low fat lunch option could be six florets of boiled broccoli served with a baked potato and vinegar-dipped tomatoes and pickle with lettuce. End this meal with half a cup of low fat yogurt with a handful of fresh strawberries. If you need a third lunch menu option for a low fat diet, you can have a couple of slices of whole wheat bread, a couple of ounces of broiled turkey or any other lean meat or fish with a single tablespoon of mayonnaise. End this meal with one medium-sized orange and 12 ounces of diet decaffeinated soft drink.

Dinner

A sample dinner menu for a reduced fat diet can include four ounces of lean animal protein like turkey, chicken or fish, a cup of boiled carrots, peas and beans and half a cup of cooked rice or pasta or one baked potato. Add to this a cup of fresh salad with lettuce, onions, tomatoes and olives topped with a cup of low fat custard or yogurt. You could replace this option for dinner with a cup of cooked steamed white rice, five ounces of broiled halibut, six florets of boiled broccoli and a cup of fresh salad with tomatoes, lettuce and peppers with one tablespoon of low fat salad dressing. Top off this meal with no more than 12 ounces of diet soft drink.

Diet for Colon Problems

Eating a balanced diet is key to healthy living and can help wastes move through the system. The colon is where the body prepares waste for elimination, where positive nutrients are absorbed and where toxins can build up. A diet low in red meats and high in fiber will keep the colon healthy and help prevent problems.

Insoluble Fiber

Insoluble fiber is fiber that does not dissolve in water. Insoluble fiber can be found in wheat bran, seeds and nuts, dark green leafy vegetables and the skins of fruit. They help push food through the digestive tract and promote regular bowel movements. With regular movements, there is less constipation, less straining during elimination and less risk of developing hemorrhoids. Insoluble fiber helps to regulate acidity in the intestines, which is important in the prevention of cancer.

Soluble Fiber

Soluble fiber dissolves in water. It can be found in oats, barley, peas, dried beans, oranges, starchy foods and carrots. Soluble fiber absorbs extra water in the colon and helps to control diarrhea and constipation. A diet high in soluble fiber is good for the prevention of irritable bowel syndrome and helps to keep the digestive system running smoothly. It also helps reduce levels of LDL (low-density lipoprotein), the bad cholesterol. Low levels of LDL are important in the prevention of heart disease.

Reduce Red Meats

A vegetarian diet is not the easiest for some to follow. But it takes the body a long time to digest red meat, and this can lead to a build-up in the colon, resulting in constipation. Red meats have also been linked to a risk of colon cancer. By replacing red meat in your diet with more poultry or leaner sources of meat, you will reduce your risk of cancer and make the digestive process easier and more efficient.

How to Lose Weight at 10

Childhood obesity can be emotionally and physically taxing on a child. However, weight loss plans for growing children are more complex than those for adults. It is important that a ten-year-old trying to lose weight follows the proper guidelines. This ensures you maintain nutritional integrity while getting the proper diet and exercise.

Instructions

Adopt American Academy of Pediatrics Guidelines

1

The American Academy of Pediatrics suggests weight loss for children between the ages of 2-11 not exceed one pound per month. Set this as your weight loss goal, and do not exceed it. Consult with a physician and your parents to formulate a proper plan.

2

Exercise or engage in active play for at least 60 minutes a day. Limit television viewing hours to two hours or less per day. This should help keep you active. Try various activities including dancing, bike riding, jump rope or hula hoop until you find one that you enjoy. If team sports are too pressured for you, try solo sports like tennis.

3

Increase your fruit and vegetable servings to five per day. Avoid high fat dressings like cheese or salad dressing. Incorporate vegetables into as many of your meals as you can. Stop drinking sugar sweetened beverages.

Adopt Good Habits for the Future

4

Get your family to eat healthy foods with you. This way, you will not feel alone. Starting a family diet plan will keep you motivated to continue your healthy eating habits.

5

Eat slowly, and focus on what you are eating. Do not combine eating with watching television as this leads to distracted eating. Put portions on your plate, rather than eating out of a large container. Do not use food as a reward for good behavior.

6

Take every chance to be active. Take the stairs whenever possible. Take your family with you on walks.

Seven-Day Brown Rice Cleansing Diet

Brown rice contains twice the fiber of white rice. When white rice is milled, much of its vitamins and fiber are removed. But brown rice retains most of its nutrients, including fiber. Fiber cleanses the colon by pushing toxins out along with it, as it makes its way through your system. Good colon health is important for cancer prevention and overall wellness. The following diet uses brown rice to cleanse the body of impurities.

What to Eat

You should eat more than just rice on a seven-day brown rice cleansing diet, including any fruit except bananas and any vegetable except mushrooms or corn. All fruits and vegetables you eat must be fresh and organic, and no canned or frozen fruits or vegetables are allowed. Vegetables should be eaten raw, lightly steamed, or oven roasted. A few herbs and spices and a small amount of olive oil are allowed. You may drink as much water, fresh-squeezed fruit juice, decaffeinated herbal tea, or water with lemon or ginger as you like.

Preparing the Rice

It is important to cook the rice thoroughly to make it easily digestible. Soaking the rice overnight before cooking helps to soften the bran in the rice grains. Cooking brown rice will typically take longer than white rice because of its higher fiber content. Be sure that the rice you cook is soft.

Outline of Meals

The following are some examples of meals you might eat on a seven-day brown rice diet (the diet is flexible and you can eat what you like, when you like, as long as you stick to the basic foods allowed): For breakfast, have fruit and fruit juice, herbal tea, or lemon water. Eat brown rice, fruit, or steamed vegetables with herbs or spices for lunch. As a snack, you can have raw vegetables or a whole fruit. Steamed or baked vegetables with brown rice is a great dish for dinner.

The amount of food you eat is up to you, as long as you stick to these types of foods for seven days.

How to Lose Weight: 20 Pounds in 60 Days Without Exercise

Do you want to lose weight without exercise? I did. No fad diets. No pills or supplements. No potions or lotions. You can lose weight by eating a healthy diet. This is how I did it.

Instructions

1

Set a Goal. In November 2008 I was having a hard time fitting my clothes. I was getting comments about gaining weight and I found myself just not liking my body. I was motivated so I set a goal for myself, wrote it down and prayed about it. Your goal has to be one that you are committed to. My goal was to lose weight. I planned to lose 28 pounds by April 1st.

2

Have a Plan. Now that you know what your goal is, how will you accomplish it. You need a weight loss plan that will spell your diet out. Specifically, your daily activities are what allows you to successfully meet your diet and weight loss goals.

3

My plan was to Eat Healthy. I decided to make 70% to 80% of all I ate fresh fruit and vegetables. I would also drink 8 glasses of water a day and drink natural Chinese diet teas like Oolong, Pu-er and Green Tea. I would Eat Early, Eat Often, Eat Less, Eat Healthy. This is really not a diet. This is a change of lifestyle. My plan was to "lose weight without exercise". My plan was not to avoid exercising, exercising was just not a part of my plan.

4

Document your progress. I maintained a daily log of what I would eat in my weight loss journal. The process of writing what I would eat daily helped me stay focused on my goals and eat healthy the next day. It also helped me to be prepared and plan for the next day as I always thought about what I was eating and how healthy it was for me.

5

Review and Revise. My weight loss journal allowed me to review and revise how I would eat. By logging my daily activities not only was I able to note what I was doing and how it worked I could revise what worked for me. This way my diet was alive and not rigid. This allowed the flexibility I needed for success.

6

Reward yourself. There are always ups and downs anytime someone attempts to accomplish goals. There are good days and bad days. I focused on rewarding myself for my daily and weekly accomplishments while not getting down on myself if I had a setback. My reward was never to go against my diet but to do some things that I enjoyed in life. I would go to the show, get a movie or book. Many times these "rewards" were things that I would do anyway but I used them as my self motivation and reward.

7

Pray. This is listed last but it is in fact first on my list. Prayer keeps me focused and grounded. Prayer puts emphasis on God and His Will for my life. Prayer reduces worry. Prayer changes things. Prayer changes you. As you seek to change the negative things in your life like eating a diet of food and drinks that are detrimental to your health, Prayer is essential. I believe I could not lose weight without prayer. Daily I thank God for my weight loss and even my challenges. Daily I pray to God for strength to do those things I planned so I could lose weight. The number one ingredient in "MY Diet" is Prayer.

8

The results. I lost 20 pounds in 60 days without exercising. This is a change of how I live not a diet. I know to maintain this weight I must exercise. I reality I like to exercise but I was so focused on the negative things I ate that I wanted to change that first in my life. Now I am complimented daily on how well I look. People believe I have spent a lot of money on new clothes. In reality my waist is 2 sizes smaller and can fit clothes I have not been in for 2 years.
Yes, you can lose weight without exercising. Exercise helps. Exercise will keep it off.

Cabbage Soup Diet Information

The cabbage soup diet goes hand-in-hand with the '80s, like Pat Benatar and leg warmers. Most fad dieters tried this one, probably because of its promise to help shed 10 pounds in a week. The diet is still around, although it's undergone some modifications.

What Is It?

The cabbage soup diet involves seven days of near-fasting, with the soup as the core food, and a limited variety of additional items for each day. Dieters can have as much of the soup as they like, with a combination of other foods on specified days. However, many dieters find that they can't stomach the soup by the end of the week, having consumed countless bowls.

Origins

The diet has been given many names, including the "General Motors Diet," but no one has come forth to claim it as their creation. It was passed around by fax machine, in the days before group email lists, as well as by copies made on the sly in the office. Now, it's being reviewed on numerous diet information websites, and no doubt circulated by email.

What You Can Eat

Although there are variations on the diet, the main ingredients have remained pretty static: onion soup mix, bouillon, cabbage, celery, tomatoes (and sometimes V8 juice), onions, peppers and carrots. On the first day, as much fruit as desired is allowed, except for bananas; on the second, vegetables, including a baked potato with butter, can be eaten, and the third day allows for a combination of fruits and veggies, excluding bananas and potatoes. The fourth day includes up to eight bananas, enough to please a monkey, plus unlimited skim milk. Large amounts of beef are allowed on the fifth and sixth days, as well as tomatoes on the fifth and all veggies but potatoes on the sixth, and on the final day, brown rice and veggies, as well as unsweetened fruit juice, are acceptable.

Pros

Since few calories are consumed, water weight loss can be substantial in a short period of time. For special occasions, the cabbage soup diet might work. Users of this diet also consume a lot of fruit and vegetables; in fact, most Americans will probably take in quite a bit more produce than they normally eat.

Cons

Since the soup base includes both onion soup mix and bouillon, its sodium content is very high. The diet also includes very little protein, with the exception of the two days when beef is allowed. Some dieters have experienced light-headedness and dizziness, possibly due to these factors or the calorie shortage. Gas can be a problem, considering all the cabbage involved, but adding Beano to the soup during cooking can help alleviate that.

Updates

One current version of the diet allows only two bowls of the soup per day, rather than the old-school unlimited amount, most likely due to the sodium content. Other updates include mushrooms in the soup, but the bulk of the recipe has remained the same over the years. Some people now include protein shakes to compensate for the lack of meat.

1200 Calorie High Fiber Diet

A 1,200-calorie high-fiber diet can be tricky. You will need to eat foods that provide essential nutrients, like vitamins and protein, but don't exceed your caloric intake. You will need to space out your meals and snacks throughout the day. Foods high in fiber will help that. According to www.MyPyramid.gov, the average adult needs between 25 and 35g of fiber. A high-fiber diet consists of anything at the high end of this range.

Breakfast

Don't skip breakfast. Studies consistently show that people who eat breakfast maintain healthier weights. You need fuel to start your day. Start off with something tasty and filling so you don't break down for a calorie-bomb like a donut at the office. Choose 1/2 cup of slow-cooked oatmeal with 1/4 cup skim milk plus 1/2 cup of blueberries. This is approximately 220 calories and 6g of fiber.

First Snack

Let's face it: 1,200 calories in a day is not a lot of substance. Therefore, you are going to need snacks that boost your energy but don't put you over your caloric threshold. Choose a medium-sized apple with 2 tbsp. of organic peanut butter. This snack will add up to 300 calories and 5 grams of fiber.
Day's total now equals 520 calories and 11 grams of fiber.

Lunch

Lunch is an essential meal and it's imperative that you get some fiber. Don't choose a salad even if it's low on calories; you will be hungry within an hour. Food with a high-fiber content gradually expands in your stomach to leave you feeling fuller for longer. Make a sandwich on whole-wheat bread with a black-bean burger and low-fat cheddar cheese. Morningstar Farms makes a flavorful spicy black bean veggie burger. Your caloric and fiber totals for this meal are approximately 400 calories and 10 grams of fiber.
Day's total now equals 920 calories and 21 grams of fiber.

Second Snack

With a lunch at noon and dinner not until 6:30 p.m., your stomach needs a snack to tide you over. This is how you beat the four o'clock office slump: Grab a container of Fiber One yogurt. Mix it up with 1/2 cup of strawberries for a splash of color and a dose of Vitamin C. This small but crucial snack will tack on another 65 calories and seven grams of fiber.
Day's total equals 985 calories and 28 grams of fiber.

Dinner

Even on a 1,200 calorie diet, you can have pasta. Whole-wheat pastas contain fiber, protein and essential vitamins. The best part is that your belly stays full and you won't wake up wanting a midnight snack. Toss 2 oz. of whole-wheat spaghetti noodles with 1 cup of broccoli. Add a dash of oil and some spices for a well-balanced meal worthy of 240 calories and 6 grams of fiber.
Day's total equals 1,225 calories and 34 grams of fiber.

PKU Diet Foods

PKU is the abbreviation for a metabolic disorder called phenylketonurea in which a portion of protein, called phenylalanine, is not processed correctly. Phenylalanine is found in nearly all types of food but is particularly concentrated in dairy products, eggs, nuts and certain grain products. It is also produced from artificial sweeteners. When PKU is discovered in time, a special PKU diet can prevent severe developmental delays. The prescribed diets must be followed for life. All newborns born in hospitals in the United States have a blood test in the first days of life to check for PKU.

Newborns

There are phenylalanine-free prescription formulas for babies. These special PKU formulas are the main part of the infant diet. Breast milk contains phenylalanine, so breastfeeding is contraindicated for babies with PKU, although a dietitian may recommend that restricted amounts of breast milk are included with the PKU formula, if desired. Other foods are introduced to babies just as they are to infants without PKU, as long as the new foods are low in phenylalanine.

Children

Each child needs a customized diet in addition to continued formula use. Even among those with PKU, the amounts of phenylalanine that can be tolerated differ. A partnership with a dietitian is essential throughout life. For example, although phenylalanine is mainly found in protein-rich foods, according to the Mayo Clinic, an ear of corn with 90 milligrams of phenylalanine may be a whole day's worth for some people. Low phenylalanine foods include fruit, puffed rice and vegetables, but it is important to keep a record of how much phenylalanine is taken in. Even when you eat foods that are "safe," it is possible to get too much phenylalanine if you overeat. Commercially prepared foods can alleviate diet boredom. Low or phenylalanine-free varieties of dairy and bread products are available from specialty retailers.

Adults

Formula remains a part of the adult's life also. It is not the same as baby or child formula but is made for adults with PKU. Creativity in the kitchen is helpful for the adult with PKU. Dairy and bread products are nearly all to be avoided, as well as artificial sweeteners. The Mayo Clinic recommends using a low phenylalanine breakfast like puffed rice with a non-dairy creamer diluted with water. Fruits can be blended with vanilla flavoring and ice for a smoothie. It also suggests vegetable-topped baked potatoes as a dinner idea or stir fry. Keep lots of low-phenylalanine veggies on hand and different types of spices and flavorings. That way, you'll find the combinations you like best.

Weight Training Tips for Women to Lose Weight

Training with weights can produce dramatic effects in the female body. Women typically do not train with enough weight and intensity to reap its benefits, according to Bodybuilding.com. Weight training can increase metabolism, provide the body with more energy and help decrease body fat, which can result in weight loss. Weight training can also help maintain a healthy weight, as it builds muscle, and more muscle means more calories burned, even while the body is at rest.

Training With Intensity

When it comes to weight training, intensity matters. Execute each exercise using correct form and the proper amount of weight. Training with intensity means keeping the heart rate elevated throughout the workout. Taking too much rest time between sets will slow down progress. Try to move from one exercise to the other with 10 to 15 seconds between each set. Training in this manner will help boost your metabolism. Combining this method of training with a healthy diet will help you to lose unwanted pounds.

Weights And Cardio

Cardiovascular exercise is a necessary part of any woman's fitness routine. Cardiovascular exercise keeps the heart healthy and can help rid your body of excess weight. Combining cardiovascular exercise with weight training can accelerate the weight loss process even more. Warm up with 10 minutes of cardio, then move on to weight training. After a weight training session of about 30 to 40 minutes is complete, perform another 30 minutes of cardio. Combining weight training and cardio will help to increase your metabolism and burn unwanted calories.

Lift Heavy

Many women are concerned with lifting heavy weights because they think it will cause them to build massive amounts of muscle and they will end up looking like men. This is a myth because women do not have the levels of testosterone in their bodies to build this type of muscle mass, according to Bodybuilding.com. Women who develop huge muscles and masculine features are combining weight training with anabolic steroids and a diet with enough calories to support serious muscle growth. Most women do not consume enough calories every day to support this kind of muscle growth. During your training session, lift weights that are light enough to work with safely, but make it very tough to complete your last few repetitions of each set. Increase the weight as soon as the weight being used feels too light. Lifting heavier weights requires you to use correct form to avoid unwanted injuries. If the weight is too heavy to complete each repetition with correct form, it is too heavy. Lifting with heavy weights can help increase muscle mass and keep your metabolism high, which will help you lose weight and feel better.

How to Follow the 1,800 Calorie Diabetic Diet

The 1,800 calorie diabetic diet is one of the most flexible around. Because it allows for enough food to keep anybody satisfied while still controlling calorie intake and helping with weight loss, this is often the choice of dietitians and doctors who need to provide a general diet suitable for most diabetic people.

Instructions

1

Follow a meal plan that allows for several small portions of food throughout the day, rather than just a few large dishes. This will control appetite, stabilize blood sugar and help you lose weight while keeping your energy up.

2

Access the food database at the American Diabetes Association to get ideas on how to modify your diet to allow for 1,800 calorie intake (see Resources below). From making healthy food choices to learning how to shop to follow a 1,800 calorie diet, the website can answer many frequently asked questions about nutrition.

3

Reduce your carbohydrate intake to no more than 6 servings a day, preferably one with each meal and snack. Allow for substitutions when appropriate, but stay away from refined carbohydrates (such as white flour and sugars) and be aware that a lot of packaged food (including canned vegetables or frozen dishes) may contain added sugar.

4

Eat a small breakfast and dinner, and a larger lunch. Include 1 serving of carbohydrates in each meal (you can have 2 for lunch), plus servings of protein and fat. An example of a healthy lunch or dinner (about 450 calories) would include 2 ounces of lean protein (like salmon or skinless chicken), along with 2/3 cup cooked brown rice and a cup of skim milk. Add 2 servings of vegetables (a fruit at lunchtime) to round out the meal.

5

Keep your snacks under 150 calories. Examples of balanced snacks that can fit into an 1,800 calorie diet include 1/2 cup of cottage cheese with a small peach, 8 almonds, 1 cup of nonfat sugar-free yogurt (which contains both natural carbohydrates and protein) or 1 ounce of turkey breast with a slice of whole wheat bread.

List of Fermented Foods

How to Fitten a Horse

Bringing a horse in from pasture requires some special treatment. The horse has probably gotten fat and out of condition on a steady diet of grasses in his leisure time. Getting him fit for regular work is a slow and meticulous process requiring a healthy diet and exercise.

Instructions

Planning the program

1

Make a weight chart to determine the horse's current weight and what his goal weight is. Estimate the horse's weight by measuring girth around the heart--times length in inches--divided by 241. To measure heart girth, wrap a measuring tape from just behind the horse's withers, down to the points of the elbows, and back up the other side. To measure length, measure from the point of the withers to the point of the buttock. Measure as the horse exhales and pull the measuring tape tight. This will give you a 90 to 95 percent accurate measurement of weight.

2

Determine when you will be showing the horse in competition. Count the number of weeks you'll need to get the horse in shape plus an extra two weeks "just in case." it's better to make sure the horse is fit to compete. Expect a fittening program to run longer for very athletic horses and shorter for less active ones. A fittening program for schooling horses should take six to eight weeks. For hunters, eight to ten weeks. For distance and endurance horses, novice eventers and jumpers, plan for ten to twelve weeks of fittening. Three day eventers and steeplechasers will take about 12 to 18 weeks.

3

Keep the horse from getting bored by introducing variety with schooling, lunging, trails and canter work.

Feed a diet appropriate to the work the horse will be doing

4

Feed a maintenance diet for horses doing no work or very light walking and trotting for about four hours a week. Diet should consist of up to 10 percent concentrates and the rest in roughage.

5

Feed a horse in light work, light hacking or schooling for four to six hours a week, a diet consisting of 25 percent concentrates and 75 percent roughage in the form of grass hays.

6

Feed a horse in light to medium work, basic schooling with some jumping and hacking at six to twelve hours of work per week, a diet including 30 percent concentrates and 70 percent roughage.

7

Feed a horse in medium work, hacking, schooling, show jumping and dressage six to twelve hours a week, a diet including 40 percent concentrates and 60 percent roughage.

8

Feed a horse in medium to hard work, that is schooling, show jumping, dressage and light hunt work 12 to 14 hours a week, a diet should include 50 percent concentrates and 50 percent roughage.

9

Feed a horse doing hard work, schooling, show jumping, eventing, point to point, hunting, or endurance more than 12 hours per week, a diet consisting of 60 percent concentrates and 40 percent roughage.

An example of an 8 week fittening program

10

Walk the horse during weeks one and two, starting at 15 minutes and working your way up to 90 minutes. Feed 90 percent roughage and 10 percent concentrates, reducing to 85 percent roughage and 15 percent concentrates by week two.

11

Walk up and down hills at week three and introduce one to three minutes of strong forward trot. Feed 80 percent rougage and 20 percent concentrates.

12

Increase trot work, introduce short canters and add ten minutes of arena work by the end of week four. By the end of week five cantering uphill and jumping small fences are achievable. Finish week five feeding 60 percent roughage and 40 percent concentrates.

13

Working the horse in two one hour sessions or one two hour session is advisable for weeks six and seven. By week eight the horse should be ready for show.

What Causes Brain Fog?

"Brain fog" is a term that is often use to describe a muddled, forgetful thought pattern. Everyone experiences a brain fog now and again, and most of the time, it's harmless. It could be caused by a serious medical condition, so if you feel like you are have constant brain fog, bring it up with your health care provider, so he can decide whether to screen you for something more serious than just occasional forgetfulness.

Fatigue

Those who get less than the recommended 6 to 8 hours of sleep per day may have a harder time concentrating than those who get a restful night's sleep. Fatigue can hurt your ability to concentrate, leaving you struggling with your memory or even in completing everyday tasks. A 20-minute nap might help to perk you back up.

Alzheimer's Disease

As you grow older, you grow more susceptible to mental illnesses such as Alzheimer's, which affects your memory. You can see the warning signs of Alzheimer's in those people who have frequent brain fog, trouble remembering names or faces or daily, habitual forgetfulness. Alzheimer's only becomes worse over time. The earlier that it is caught, the easier it is to slow its progression. If you notice frequent brain fog in yourself or a loved one, talk to your doctor about it.

Pregnancy

Brain fog afflicts some women who are pregnant, especially those in their final trimester. While there are no definitive studies on the subject of why pregnant women suffer from brain fog, the pregnancy website Babycenter.com hypothesizes that it occurs when women are overwhelmed by the prospect of their changing lives and having a baby, making it nature's way of simplifying life by processing only the bare minimum of information. The brain fog will subside once you've had the baby.

Stress

Stress can cause brain fog by overloading your thoughts with things that you need to do, places you need to go and people you need to see. When you have so many details and appointments to keep track of, you may find that it is harder for you to concentrate on everyday tasks. Those individuals who have a hard time dealing with stress in general are specifically at risk for stress-induced brain fog. Learn new ways to deal with stress through relaxation and simplify your life so that you aren't so stressed out.

Chemotherapy

The Mayo Clinic cites chemotherapy as a cause for brain fog, otherwise known as "chemo brain," a condition that can affect thinking and memory skills in those who are undergoing aggressive chemotherapy treatment. For the most part, this is a short-term problem; once the chemo stops, so do the cognitive problems.

Nutritional Causes

The way you eat can leave you in a brain fog. Those with anemia may find that when they are low on iron, it is hard for them to concentrate or complete tasks. Those who have problems with fluctuating blood sugar, whether it is high or low, may also find that their thoughts are muddled.

South Beach Diet Foods to Eat in Phase 1

The South Beach Diet focuses on phases to bring health to a new, slimmer you. The first phase is the most restrictive and aims to limit the number of carbohydrates that you consume, as well as the amount of sugar. Created by cardiologist Dr. Arthur Agatston, this diet has been around since 2001 and has gained popularity over the years because many people have seen results.

Phase One Guidelines

The first phase of the South Beach Diet lasts for two weeks. During phase one you can eat all the lean protein that you want. In addition, there is a minimum amount of vegetables you must eat, with no maximum. This is not a diet that you will feel hungry on. Instead, it will have you eating differently and will restrict you from eating certain foods.

In phase one, you are required to eat three meals per day, in addition to two snacks, and you can have dessert after dinner. You are able to drink all the coffee and tea you want between meals and are encouraged to drink lots of water throughout the day. No fruits, carbohydrates or dairy products are allowed. Nor can you consume fatty foods or foods containing sugar.

Protein

For breakfast, lunch and dinner you are able to consume as much protein as needed to control hunger. Beef choices can include eye of round, ground beef (90 percent lean or leaner), tenderloin, top loin or top round. Lamb choices include center cut, lamp chop or loin. Pork choices include boiled ham, Canadian bacon, pork loin, and tenderloin. If you are a fan of poultry, choices include Cornish hen, turkey bacon (limited to two slices day) and turkey or chicken breast. You can also enjoy seafood of any type, as well as soft low-fat tofu. You can also eat eggs, and low-fat or nonfat lunch meats.

Vegetables

For vegetables you must eat a minimum of a half cup for breakfast and two cups each for lunch and dinner; there is no maximum amount. Vegetable choices include artichokes, asparagus, green beans, wax beans, black beans, split peas, broccoli, bok choy, cabbage, cauliflower, celery, cucumber, eggplant, lettuce, vegetable juice (6 oz. per day), tomatoes (one per day), onion (half per day), mushrooms, mustard greens, peppers, pickles (dill only), sauerkraut, snow peas, spinach, alfalfa sprouts, squash and zucchini. There are some vegetables that should be avoided; these include beets, carrots, corn, potatoes and yams.

Fats

Optimal fat choices include olive oil and canola oil. Other fat choices include corn oil, soybean oil, avocado, margarine, olives, and salad dressing (with less than 3 grams of sugar). Fat choices are limited to one teaspoon for breakfast and one tablespoon each for lunch and dinner.

Snacks and Treats

Snacks can consist of protein, vegetables or nuts. Nuts can consist of almonds (15), brazil nuts (4), cashews (15), macadamia(8), peanuts (20), pistachios (30), or walnuts (15). Sweet treats for dessert after dinner can include sugar free candy, sugar free fudgsicle, sugar free jello, or sugar free gum. Sweeteners can include sugar substitutes includes NutraSweet, saccharin, and sucralose.

Healthy Ways to Lose Weight Fast

There are good and a bad ways to lose weight. If you want to shed pounds fast, it's never a good ideal to starve yourself or go on a crash diet. There are healthy ways to lose weight fast. In fact, you can drop one or two pounds of body fat and several pounds of water weight each week.

Watch Your Calories

Calories play a major role in healthy weight loss. Losing weight fast often calls for a reduction in the amount of food you eat. You can still enjoy an occasional treat. But eating high-calorie junk foods throughout the day can add inches to your waist and extra pounds to your body.

One pound of fat is equivalent to 3,500 calories. Lower your caloric intake by 500 a day (250 if you plan to exercise daily and burn an additional 250 calories). Within a week you'll shed at least 3,500 calories and lose one pound of body fat. This takes discipline, and you'll have to read food labels and make a conscious effort to choose low-calorie, healthy foods and snacks. Eating four to six small meals a day can help you control your food portion and calories.

Regular Exercise and Weight Loss

Exercise isn't a weight loss requirement. But if you're trying to drop pounds fast, daily workouts can assist your efforts. High-impact exercises such as aerobics, jogging and dancing get the heart pumping and burn the most calories. In the beginning, however, it's best to start with low-impact workouts and gradually increase the intensity to avoid injury or fatigue.

Examine your schedule and devote 30 to 60 minutes to exercise each day. If this isn't doable, find a way to exercise three to five times a week. Switch up your routine to avoid boredom. Along with aerobics, incorporate weight training to tone or build muscles and burn additional calories, and engage in core exercises to flatten and tighten the belly.

Get Rid of Extra Fluid

Water weight or fluid retention is just as annoying as body fat. If you're retaining water, you may notice an overnight increase in your body weight. Diet and exercise helps relieve water weight. Potassium-rich foods like bananas assist the body in flushing excess water, and a low-sodium diet stops the storing of salt and water.

Perspiration during exercise helps your body release water. To quickly get rid of extra fluid and combat water weight, it's ideal to increase your fluid intake (water and juice). Fluids prompt the release of water, and you'll able to shed pounds of water weight within days. Drink at least eight 8-ounce glasses of water a day.

How to Lose Weight Around My Hips

"Problem areas" describe certain body parts that seem to exist as a haven for unwanted fat. No matter how many miles you run, the bulges on your hips remain. Unfortunately, all of the specific hip exercises you've done daily fail to provide results. The reason your body does not respond to target area exercises is because you need to reduce the overall body fat your body contains. Only then will your hips reach your desired slender size.

Instructions

1

Limit the number of calories you consume each day. Most women should consume around 1000 calories per day, while men should consume around 1500 calories per day. This will allow you to lose body fat at a rate of three pounds per week.

2

Begin an exercise program. You should opt for an exercise program that includes both cardio and weight training. A well-rounded program will provide you with the most optimal results. Do at least 30 minutes of cardio five days a week. Mix it up. Run on the treadmill one or two days; use the elyptical machine one or two days, and ride a bike on one day. Strength train 3 days a week. When you strength train, make sure to target all muscle groups.

3

Stick to the new routine. Don't give up. Eat healthy satisfying foods, such as fruits and whole grains. Eat healthy proteins like chicken. Include a lot of fiber in your new diet to keep you full. Eat at least five small meals a day. Stay away from big meals. Have oatmeal and a piece of fruit for breakfast. Have yogurt or a granola bar as a snack in between meals. Eat a light lunch and an average dinner. And, of course, don't forget another small snack before bedtime.

Healthy Way to Lose Weight

Fad diets come and go, and the people that adhere to them typically gain back the weight that they lost. The best way to lose weight is a steady and conservative approach that focuses on making your overall lifestyle healthier. Better food choices, limiting calories without starving and exercising are key.

Fundamentals of Losing Weight

In order to lose weight, your body needs to be burning more calories than it is ingesting, each and everyday. The two ways to shift the proportion of burned to ingested calories is to exercise and cut down on calories.

Set a Realistic Goal

Setting a realistic weight loss goal will help you focus and achieve your objectives. But setting grandiose goals can quickly lead to disappointment. Shoot for a healthy and consistent weight loss goal of one pound per week, or five per month.

Exercising for Healthy Weight Loss

Ideally you should have at least 30 minutes of exercise each day. At a minimum, you should aim for at least 3 workouts per week to increase the calories you are burning off.

Eating Smaller Meals

By eating smaller meals, more often throughout the day, you will keep your metabolism at a higher rate. This will allow your body to digest meals quicker and use the calories more efficiently and effectively. It will also help keep you from overeating, as you will not feel "starved" over the course of the day.

Stay Hydrated

Water has many positive health affects, chief among them the ability to help your body digest foods more quickly while dispersing the gained nutrients in your bloodstream easier. Drink at least eight glasses of water a day.

Cut Calories, But Not Too Much

To lose weight healthily you should set a goal of limiting your caloric intake by no more than 20%. If you normally eat 2,500 calories a day, your target should be 2,000. Lower than this will actually shut your metabolism down, and make your body start storing fat.

Control Food Portions

Taking everything you love out of a diet is an easy way to ruin the diet. Keep the foods you crave in your health plan, just limit the portion size and frequency you eat them. Instead of three pieces of pizza three times a week, have two pieces once a week, or one slice two times a week.

Quick Diet Plan

Losing weight quickly doesn't have to leave you feeling deprived, light-headed or fatigued. There are many changes you can make to your everyday diet that will promote excess water weight loss. Follow these suggestions to feel the benefits of quick weight loss.

Bloating

Bloating is a constant problem for dieters. Your body stores water when it feels dehydrated or your diet consists of too many carbohydrates. Fibrous foods, such as fruits and vegetables, can flush excess water and waste from your system. Fruits with the greatest amount of fiber are figs, blueberries, apples, plums, peaches and prunes. Throw these fruits on top of low-fat, non-sugar yogurt or frozen yogurt. Keep dried fruits to a bare minimum because they contain a lot of calories and don't fill you up.

Vegetables with an excellent amount of fiber include spinach, Brussels sprouts, cabbage and mustard greens. Cook these foods to avoid bloating. Other foods to avoid that cause bloating are dairy, starches and sugar. Iceberg lettuce is notorious for causing bloating. Instead of iceberg, choose spinach when making a salad.

Protein

Proteins make you full longer, which will help you avoid blood sugar fluctuations that lead to binges. Lean meats and fish are excellent sources of protein. Keep your serving size to a deck a cards. Fish is a wonderful source of protein and has comparatively less calories than soy products and meat. Refrain from using oils when preparing proteins. Boil, poach, steam, grill or use a cooking spray to cook. Olive oil is very healthy for you, but most contain over 150 calories per tablespoon. Season your food with spices other than salt; salt makes your body retain excess water.

Meal Routine

Eat five small meals a day, rather than three large ones. Make your breakfast omelet with just the egg whites. Have fruit or vegetables for mid-morning and afternoon snacks. Skip greasy lunches by packing your own meals of cooked fish and spinach salad. Enjoy a light dinner of soups that aren't creamy or full of cheese. Many people who feel hungry are actually dehydrated. Drink as much water as you can during the day. By drinking more water you actually flush out the water your body has been holding onto in the fat cells. When you feel the urge to binge take a walk, but don't engage in high-impact exercise because it will make you more hungry.

It is estimated that by losing water weight you can lose up to 8 pounds in a week. Set reasonable goals and follow a diet that is sure to have your jeans slipping on more easily.

How to Lose Weight Fast by Drinking Water

If you are looking to lose weight quickly by drinking water, there are tips available to help you do it properly and effectively. Consistent water intake is critical in weight loss because a high volume of water present in your cells allows them to push out fat and toxins stored within them. Learn what kind of water is best to help you lose weight and what kind of diet you should have to support your goals. It's not difficult, but it does require resolution on your part to do it.

Instructions

1

The most important part of this process is, of course, having plenty of water and the right kind of water available. Some of the best water you can possibly drink is steam distilled. This has shown to have many more benefits than tap, mineral, fluoridated or spring water. The logic is simple. Water sources other than steam distilled are treated to kill impurities, then substances like chlorine, carbon and aluminum sulfate are added to adjust pH levels or to eliminate cloudiness. All of these factors further bog down your body's cells rather than help them function properly. Steam distilled water is different. In the distillation process, water is boiled and the steam created is trapped into a condenser. The condensed steam is the water you drink. The contaminants are left behind in the water that was boiled.

2

You've heard that you should drink 8 to 10 8-oz. glasses of water per day. The better rule is to drink your body weight in ounces. If you weigh 120 pounds, drink 120 ounces per day. You notice that amount is almost double the standard of 8 to 10 glasses. The first few days, your body will notice the difference. You'll be going to the bathroom more, but eating less. Processing that much water keeps your stomach and cells occupied and you're not as hungry.

3

Make your eating habits "goal-friendly." If you consume lots of high-fat, processed or fried foods, you will definitely slow the weight loss process down. Your digestive system has to work very hard to break down these types of foods. Eat at least two raw meals/snacks a day. The live enzymes in raw food are used to break the food down on its own, without calling on your stomach's enzymes for assistance. One raw meal or snack could simply be an apple. Your second raw meal could be a salad. Then you've accomplished your daily goal. Plus, there's water in raw fruits and vegetables, so that's a bonus.

4

Keep up this pace for two weeks. Eat as much food as you like--just try to keep your diet balanced. The focus here is on the water. If you are consistent in your water intake, you will notice that your elimination will improve, you will be less bloated and you should lose at least 5 lb.

5

Let this behavior start a new lifetime habit. Keep steam distilled water with you wherever you go: the car, office, gym or home. You will keep excess weight off and feel great.

How to Lower LDL Cholesterol With Diet

LDL cholesterol, better known as the "bad cholesterol," can cause many health problems if steps are not taken to reduce it. Among some of these problems is hardening of the arteries, which can lead to heart attack and stroke. Although there are a number of medications which help lower your level of LDL, sometimes simply tweaking your diet is all it takes to bring your levels within a healthy range.

Instructions

1

Increase soluble fiber. Eating your fair share of soluble fiber each day may lower your LDL; it has the ability to reduce the amount of cholesterol absorbed in the intestines. This can be found in foods such as cooked oatmeal, kidney beans, apples and barley. To be effective, doctors recommend eating at least 10 grams of foods containing this fiber each day. This can be accomplished by consuming 1 1/2 cups of cooked oatmeal each day, along with one piece of fruit.

2

Grab some nuts. Certain nuts, such as walnuts, hazelnuts and pecans, are full of polyunsaturated fats. These types of fatty acids aid in keeping the blood vessels healthy and elastic. The FDA has recommended eating a handful of nuts each day, which is sufficient due to their high calorie content. They also make a great topper for salads, versus cheese and meat which are higher in fat.

3

Eat some fish. Eating fish such as mackerel, trout and salmon may help reduce LDL levels due to the high levels of omega-3 fatty acids found in them. To achieve the greatest benefit from fish, it is better to bake or grill it, and enjoy two servings of it per week. If you're not a fish lover, take an omega-3 supplement instead--however you will miss out on some of the benefits that fish offers.

4

Cook with olive oil. Not all oil is bad for your health--in fact, cooking with olive oil actually helps lower LDL levels because of the antioxidants its loaded with. There are many tasty ways to enjoy this oil; saute vegetables in it, baste meat with it before cooking, or use it in combination with vinegar as a salad dressing. To achieve even greater benefits, use extra-virgin olive oil; it has been processed less, meaning there are even more antioxidants to fight off the bad cholesterol.

5

Find plant sterols. Plant sterols are substances found in plants which help block the absorption of cholesterol into the bloodstream. They are found in many types of foods, among which are orange juice and yogurt drinks. According to the American Heart Association, foods fortified with plant sterols should be consumed by those whose LDL levels are 160 or greater. Drinking two 8-ounce glasses of orange juice per day with these sterols is considered sufficient to see results.