Many people want to shed excess pounds and maintain a healthy weight. Unfortunately, not everyone has time to work out on a regular basis. Between work, school and family, there isn't enough time in the day. However, there are different ways to lose weight fast without exercise. But to achieve your weight-loss goals, you've got to stick with a plan.
Instructions
1
Shed water weight. Certain medications such as birth control pills and prescription steroids cause water retention. Drink eight to 10 glasses of water a day to flush excess fluids from your body and lose weight.
2
Reduce your calorie intake. To lose weight without exercise, eat 500 fewer calories each day. Stick with this routine and you will lose at least one pound a week.
3
Stay away from high-fat foods. Fatty foods increase your weight, especially if you're not exercising. To lose weight, pay attention to food labels and purchase low-fat or fat-free products. Eat plenty of fresh fruits and vegetables, and avoid fast foods and fried foods.
4
Decrease your carbohydrate intake. People who exercise can consume up to 130 grams of carbohydrates a day and still lose weight. If you're trying to lose weight fast without exercise, stick with a low-carb diet (fewer than 30 grams a day).
5
Eliminate sugar from your diet. If you don't have the time or desire to exercise, remove sugar from your diet. Choose sugar-free beverages and snacks.
Protein is an essential macronutrient required for muscle maintenance and growth, healthy immune systems and proper heart functioning. According to Madelyn Fernstrom, director of the Weight Management Center at the University of Pittsburgh Medical Center, "between 10 percent and 15 percent of your total calories should come from protein." These high-protein meals and snacks will help you reach your daily minimum requirement. Add this to my Recipe Box.
Breakfasts
Start the day off with a high-protein breakfast to provide energy for the whole day. Eggs are a good source of protein with each one packing about 6 g of protein. Add cheese to your eggs for an extra protein kick; 1 oz. of cheese will tack on an additional 7 g of protein. For a lighter meal, eat a small bowl of Greek yogurt. One serving of Greek yogurt offers up 18 g of protein. For a quick, portable, protein-packed breakfast, top two slices of whole-wheat bread with peanut butter. This quick meal will provide about 8 g of protein.
Lunches and Dinners
Lunches and dinners can use the same high-protein foods to deliver a healthy punch. Top a large salad with a piece of grilled chicken breast or salmon; both contain a whopping 30 g of protein. Chicken and salmon are extremely versatile and can be prepared in a variety of ways. If you are a fan of sandwiches, top your whole-wheat bread with slices of turkey or a dollop of tuna salad. Turkey has about 7 g of protein per ounce, and one can of tuna packs 40 g. Add a handful of lentils to the side of your lunch or dinner for an extra 18 g of protein.
Snacks
High-protein snacks help you sustain your energy through the day and stay fulfilled between meals. Nuts are a healthy snack, perfect for energy on the go. A handful of almonds, walnuts or cashews offer about 9 g of protein. A delicious mid-morning snack can be whipped up using 1/2-cup cottage cheese and a handful of berries. The cottage cheese contains 15 g of protein. A single serving of yogurt offers anywhere from 8 to 18 g of protein. Mix up a protein shake using a powdered protein powder and the liquid of your choice. Depending on the protein powder, the shake might contain up to 40 g of protein.
Kashi cereal is based on the Russian breakfast food kasha, or porridge, made from toasted crushed grains and mixed with milk, fruit, sugar, or meat. A subsidiary of the Kellogg Company, Kashi produces a wide variety of all-natural cereals.
Types
The Kashi Company has 24 varieties of cold breakfast cereals under different product lines, including Go Lean, Good Friends, Heart to Heart, Healthy Sunshine, Kashi U, and Strawberry Fields.
Features
All Kashi cereals feature the same seven grains---red winter wheat, brown rice, whole grain oats, triticale, barley, rye, and buckwheat---with individual ingredients to give each product a distinct flavor.
Benefits
Kashi cereals are good for the heart. They are low in sodium and total fat, with no trans fats or saturated fats. Unlike heart-healthy competitors Cheerios and Kellogg's Smart Start line, many Kashi cereals are high in soy protein, making them an alternative to high-cholesterol, but high protein, breakfast staples like eggs and bacon.
Considerations
As a diet food, the whole grains in Kashi cereals make them higher in carbohydrates than many competing brands. Unless you're planning an active day or working out, Kashi cereals, even the Go Lean line, may not help.
Comparisons
Since Kashi cereal is unfortified, it contains fewer vitamins and minerals than most other cereals, with no vitamins A or C, and very little calcium or iron. It is a good source of potassium, which helps maintain strong bones and a healthy heart.
If you have a pear shape, it means that you carry most of your fat below your waist: on your hips, thighs and rear end. But your body type describes much more than just where you store your "junk." It dictates the type of clothes that you should and shouldn't wear, as well as health concerns that you should and shouldn't be worried about.
Identification
A pear shape body is one that has a hip-to-waist ratio of less than 0.8. To identify whether or not you have a pear-shape body type, use measuring tape to measure the circumference of your waist. Then measure the circumference of your hips. Finally, divide your waist measurement by your hip measurement. If that decimal is less than 0.8, your shoulders are more narrow than your hips and you have a small bust, then you are a pear shape.
Significance
The identification of your body type is significant largely as a guideline for clothing choice. Certain cuts and styles of clothing look better on pear-shaped women.
For instance, pear-shape women look best in flat-front pants with a wide or flared leg. They should also look for "hipster" jeans that fit low around the hips to eliminate the problem of gaps in your waist line that women with wide hips and narrow waists often encounter.
Similarly, women with pear-shape body types should look for a-line skirts that hug their waist, flare out at the thighs and fall at the knee. They should also look for form-fitting tops that are more visually stimulating than their bottom article (a brighter color, or a bolder pattern) in order to draw the eye upward and distract attention away from potential problem areas.
Considerations
A pear-shape body type can also be a guideline for clothing styles and cuts to avoid. And while these choices vary according to taste, a woman with a pear shape should avoid fad items like skinny or tapered-leg jeans . Since they are smallest at the ankle, these pants make your hips the largest part of your body, an area most pear-shape women don't want emphasized.
Pear-shape women should also consider avoiding tight or short skirts, which draw attention to the hip and thigh area.
Benefits
A recent study conducted by the Institute of Preventative Medicine in Copenhagen has found a link between pear-shape body types and a lower-than-average risk of heart disease, stroke, diabetes and breast cancer.
Plus, pear-shape women also have higher levels of estrogen, which means that they are more fertile than the average woman.
Misconceptions
Perhaps the biggest misconception about a pear-shape body type is that you can change it by doing a specific set of exercises. The reality is that there is nothing that you can do to change this body type.
When pear-shape women diet and exercise, they lose weight more quickly from their upper body than from their lower half. This means that while they may lose weight overall, they will still maintain the same waist-to-hip ratio.
Classified in binomial nomenclature as "Mustela frenata" and sometimes referred to as the bridled weasel, the long-tailed weasel is a carnivorous mammal found throughout the Western Hemisphere in Canada, North America, Central America and South America. A clever, predatory animal, the long-tailed weasel's appetite is voracious and its diet is varied. Its hunting skills make it a formidable foe for small mammals and more.
Metabolism and Size
The long-tailed weasel's metabolic rate is high, enabling an adult weasel to eat what equates to one third of its body weight in a 24-hour period. Females weigh between about 3 and 9 ounces, while males weigh between 6 ounces and 1 pound.
Hunting
That high metabolism complements the long-tailed weasel's noteworthy hunting skills. Their senses are well developed, particularly their senses of sight, sound and smell. They climb and swim well, expanding the range of their prey. And their kill method is quick and efficient: after picking up on their prey's scent or noise, they follow behind the animal before lunging at its head and biting the base of its skull.
Foraging and Scavenging
Long-tailed weasels are foragers, and their prey is primarily living mammals. If necessary, the weasels scavenge and consume dead animals or decaying flesh. They hunt both during the day and at night, though they are most active during the latter.
Range of Diet
A Long-Tailed weasel in the wild eats mostly rodents and other small mammals, including chipmunks, gophers, mice, rabbits and voles. Females go after smaller rodents because of their size and ability to fit into those rodents' burrows, while males pursue larger prey, including bigger breeds of rabbits. Though they prefer mammals, long-tailed weasels also eat birds, reptiles and insects. In the summer, they break away from their usually carnivorous diet and eat some fruit--berries in particular.
Storage
After catching or, in the case of berries, obtaining their food, long-tailed weasels store their food in their burrow or near the where they killed their prey.
If you are investigating various health supplements, it's important to know that there are numerous Vitamin A benefits. For instance, consuming enough Vitamin A each day helps you maintain good eyesight, healthy skin and strong immunity. There are a few different ways to get Vitamin A benefits, which you can read about here in this article.
Instructions
1
The best way to get Vitamin A benefits is from the foods you eat. Some foods that contain Vitamin A include sweet potatoes, carrots, cantaloupes, lemons, bananas, liver, eggs, mozzarella cheese, mangoes, spinach, dried apricots and milk.
2
Health supplements, such as multivitamins containing Vitamin A, among other vitamins and minerals, are another effective way to get Vitamin A benefits. Many health supplements contain approximately 5000IU (one gram) of Vitamin A, which is the recommended daily allowance.
3
While there are numerous Vitamin A benefits, it's important to know that if you consume too much Vitamin A (more than three grams a day) you can actually experience something called Vitamin A toxicity. In other words, it is possible to "overdose" on Vitamin A. So pay very close attention to the various health supplements you take in order to avoid taking too much Vitamin A and developing Vitamin A toxicity. The symptoms of Vitamin A toxicity include dizziness, an achy feeling in the bones and muscles, stomach aches, nausea, vomiting, and sometimes even hair loss. Over the long term, consuming too much Vitamin A can actually cause lasting damage to the liver and/or the spleen.
Cereal diets are a good way to lose weight fast. Cereal diets are a quick way to lose a few pounds. A cereal diet consists of eating a low calorie, low fat cereal for a few weeks in order to lose weight within weeks. Read below to learn how to lose weight fast with a cereal diet.
Instructions
1
CEREAL DIET MEAL 1: Eat a bowl of low fat and low calorie cereal such as Special K for breakfast, with 2/3 cup of skim milk or 1% milk.
CEREAL DIET SNACK 1: If you are hungry in between breakfast and lunch, have a mid-morning snack such as fruit, vegetable or a low fat, low calorie cereal bar.
2
CEREAL DIET MEAL 2: Eat a bowl of low fat and low calorie cereal for lunch, with 2/3 cup of skim milk or 1% milk. Try a different flavor of cereal so that you don't get tired of eating cereal.
CEREAL DIET SNACK 2: If you are hungry in between lunch and dinner, have and afternoon snack such as fruit, vegetable or a low fat, low calorie cereal bar. You can also try eating a 100 calorie count snack.
3
CEREAL DIET MEAL 3: For dinner, have whatever you want (within reasonable limits). Cereals diets will cause you to reduce your normal intake of calories that your body is probably use to getting and because you are consuming less calories, you can afford to eat a regular dinner.
CEREAL DIET SNACK 3: For an evening snack, try eating fruits, vegetables, low fat and low calorie cereal bars or 100 calorie pack.
4
Follow the cereal diet for two weeks. Try working out or doing some type of exercise in order to lose more weight faster.
The Master Cleanse was created by alternative health practitioner Stanley Burroughs and popularized in 2004 by Peter Glickman through his book "Lose Weight, Have More Energy & Be Happier in 10 Days." The Lemonade Diet and the Maple Syrup Diet, as it is also called, is a fasting and detoxification of the body facilitated by combining specific ingredients into a tonic. The fast is carried out for no less than 10 days during which time nothing can be consumed but the tonic. The Master Cleanse is said to remove toxins within the body promoting weight loss and overall wellness.
Recipe
Each serving of the drink is made by combining 2 tbsp. of lemon juice (preferably freshly squeezed), 2 tbsp. of grade B organic maple syrup and 1/10th a tbsp. of powdered cayenne pepper with 10 oz. of distilled water. Prepare the day's servings with 12 tbsp. of lemon juice, 12 tbsp. of grade B organic maple syrup, tsp. of cayenne pepper and 60 ounces of distilled water.
The Fast
Upon waking, cleansers mix a tsp. of organic sea salt with 4 cups of warm water. This step is called the Salt Water Flush and is meant to induce immediate bowel movements. The lemon drink is consumed throughout the day, whenever desired, drinking no less than 60 ounces each day. Before bed, cleansers have the option of drinking a laxative tea, but this step is not required. Participants must follow this routine for no less than 10 days.
Breaking the Fast
Cleansers are advised to drink fruit juices (orange, grapefruit) and eat only soft porridge for 1-2 days after completing the fast. Salad and vegetables are permitted on day two and whole grains on day three. The lemon drink may be consumed at any time after the fast has been broken. By day four, cleansers can eat normally but it is advised that meat and dairy are avoided.
Benefits of the Fast
Cayenne pepper assists in digestion and weight loss, contains vitamins B, C, E and K and is a source of calcium, potassium, magnesium and dietary fiber. Lemons are a good source of vitamins and help in digestion while maple syrup is a form of positive and negative sugar and contains a large variety of vitamins and minerals. When these ingredients combine together, without solid food to inhibit detoxification, elimination of solid waste and toxins from the body occurs.
Birth control pills, prescription steroids, and excess sodium - all of these contribute to water weight, which can add inches to your mid-section. Rather than accept the bulge, consider fast ways to lose water weight.
Instructions
1
Drink eight to ten glasses of water a day. Drinking water to lose water weight may sound contradictory. But this is one of the quickest and fastest ways to shed weight. Water stimulates the kidneys, and flushes excess fluids from the body.
2
Alter your prescription medication. Often times, birth control pills, anti-depressants and prescription steroids result in water retention or water weight. Tapering the dosage, or switching to a different type of medication can reduce fluid retention and help you lose excess water weight.
3
Eat less sodium. A high sodium diet increases water retention and swelling. If your medication causes water weight, decrease your sodium intake. Eat less than 2,500 mg a day. Pay attention to food labels and stay away from processed foods.
If you're like me losing 10 lbs is not an easy thing to do, let alone 10 lbs a week. Normally, you would not want to lose 10 lbs a week as it's very unhealthy and almost impossible to keep up.
Unless you are 100 lbs or more overweight it would be almost impossible to lose 10 lbs a week and to lose that much weight week in week out you would need to be under the care of professionals.
Never attempt strict diets or strenuous exercise before you consult with your doctor.
In order to lose 10 lbs a week you need to burn 35,000 more calories than you eat EVERY WEEK.
Instructions
1
VISIT YOUR DOCTOR
Before you start any new diet or exercise program be sure to get a check up from your doctor. It should include a routine physical but also your vital signs and some blood work.
Make sure you tell him exactly what you plan to do. The amount of exercise you plan to do and what kind of foods you will be eating.
It's really best to change your lifestyle and habits and not diet but that's a gradual change.
2
DON'T GO CRAZY
Trying to lose 10 lbs a week is not easy or sustainable. Especially if you only have 20 - 50 lbs to lose. It's just not healthy and your doctor should tell you that.
Now, even if you're 100+ lbs overweight you may lose 10 lbs your first or even 2nd week if you're doing proper exercise and nutrition but it's unlikely you will keep it up and keep it off.
If you really want to lose 10 lbs a week for a few weeks it will be a lot of hard work and you must be under the supervision of a professional. Talk to your doctor or even a specialized nutritionist or a functional diagnostic nutritionist (FDN) to get some feedback on your plan.
If your an average of 25 - 50 lbs over weight and want to lose weight and keep it off, just cut down to a 1200 - 1500 calorie diet (women) or 1700 - 2000 calorie diet (male). Don't so much watch calories as portions. Try to eat 5 - 6 meals with 250 - 350 calories per meal and exercise.
3
HOW TO LOSE 10 LBS
The road to losing weight is never as easy as gaining it. Let's face it, bad food taste good and good food, well, doesn't taste as good unless you know how to cook it. Personally I don't have the time to cook and took the advise of Dr. Oz in his book Waist Management (see resources) and stopped thinking about food.
If you want to lose 10 lbs you need to burn 35,000 calories more than you consume. If you want to lose 10 lbs a week you will need to burn 5,000 more calories than you usually do, every single day.
Try and eat the same thing at least once if not twice every day. Yes, you heard me. I eat Oatmeal for breakfast 6 days a week. Sunday I change it up.
If you go to Starbucks every morning, get their Oatmeal, stop eating the other garbage. No wonder you're getting fat.
My morning recipes are below, they take 5 minutes total from start to finish. If you don't have time for oatmeal, you're too busy. Check out some of the great easy oatmeal from Pro Oats. You have time to add water and eat.
4
BREAKFAST MY WAY - EASY
Oatmeal My Way: Organic Quick Oats from Henry's (A local bulk whole foods type of market). I purchase 2 lbs for under $3.00. It lasts about 3 weeks.
That's less than $0.20 per day for breakfast. I put 1/3 cup of oats in a bowl and add 2/3 cup water, dash of salt and microwave on high for 2 minutes.
Oatmeal additions to change it up daily if you want.
Day 2: 2 Egg whites scrambled mixed right in to oatmeal (try it) - I use Quick whites, no fuss, just pour 100% egg whites from carton. Spray the pan with olive oil spray (in a small fry pan), no butter, get it hot, scramble the egg whites while the oatmeal is cooking. If you spray the pan and turn on your stove while you are putting the oatmeal in the bowl and adding water and salt, you'll be ready to add eggs when your oatmeal is 1/2 cooked and the eggs will be done at the same time.
Day 3: 1/4 cup dried fruit (Raisin mix)
Day 4: 1/4 cup Walnut pieces and slivered almond pieces
Sometimes I like egg whites and raisins mixed in. Some days I do nuts and raisins. I measure out the nuts and fruit according to packing. Trying to keep mixed in items under 200 calories.
Save time tip: Measure out your weeks worth of mix ins on Sunday or any 1 day of the week. IT takes 20 minutes to get everything ready.
Some days I don't add anything but the cinnamon and on those days I eat egg whites or a protein shake (whey or egg white powder) 2 hours later.
Now you have breakfast every day for less than $25 per month and trust me it's never boring and it's really good for you.
Okay, you hate oatmeal.. well, come up with your own 300 calorie or less breakfast that you can eat everyday and change it up a little. Oatmeal and cinnamon is one of the healthiest things you can start your day with.
5
DON'T FORGET YOUR VITAMINS
Even if you are eating right, the exercise and new diet will make it difficult for you to get all the necessary vitamins and minerals your body needs.
Every morning since 2006 I drink HealthForce Nutritionals Vitamineral Green powder (1 heaping tablespoon) mixed in with 20 - 24 oz of water before I eat anything.
I also take a multivitamin and a few oolong green tea pills*.
*Green tea is a good choice for people on a weight-loss program because it can help them to lead a healthier lifestyle. For example, substituting green tea for coffee with cream and sugar not only saves calories but also supplies a lot of healthful substances, such as polyphenols and flavonoids, that can help improve one's overall health.
Green tea contains a small amount of caffeine, so it serves as a mild appetite suppressant as well.
*Dieters and weight-management advocates may claim benefits for this supplement based on their personal or professional experience. These are individual opinions and testimonials that may or may not be supported by controlled clinical studies or published scientific articles.
6
WALK IT OFF - DON'T FOCUS ON THE LBS, FOCUS ON YOUR WAIST
My biggest problem was finding time to exercise. I would work out or do cardio for months and when the weight came off I would feel better and work out less.
Business, stress, catching colds, needing surgery, kids, job, you name it - all excuses to avoid working out.
My solution: I realized that if I didn't get it done in the morning it wasn't going to happen. So six days a week I walk at least 30 minutes before I sit down to work. If I get to work and don't get in a walk, I'm probably not going to. I drop off my kids at school (2 miles away), bring the dog with me and walk home. It takes me 30 minutes. How do I get home? I ride a folding electric scooter back to get my car (if I had time to walk both ways I would). Some days I walk 1/2 way and turn around and get my car or if I have time I walk back.
Now I know many of you can't just get to work later or re-arrange your schedule so here are some tips on how to walk 30 minutes a day. Just do it. You don't need to get all sweaty, you do need to elevate your heart rate and take in more Oxygen and work your muscles.
Now some people sweat easier than others. If that's you, make sure you can shower or sponge off at your destination. It will take a few weeks to feel better but within a few months people will notice you look like you're trimming down.
I hate running, but after I started walking for a few weeks, I actually started running (slowly). Now I try to run 5 - 10 minutes twice a week and walk the rest.
The easy way to lose 20 lbs: Walking 3.5 MPH for 30 minutes will burn approx 200 calories (it's approximately 100 calories per mile). So if you walk 30 days a month that's about 5600 calories or 1.6 lbs. Just walking 30 min every day for a year and you will lose 20 lbs.
7
HOW TO LOSE 10 LBS IN A WEEK
If you seriously want to lose 10 lbs in a week, you're going to need to burn 5,000 every day. You just can't walk that much.
You're going to have to work out very hard. There is no magic pill and no magic diet. Yes, you can stop drinking water and lose 10 lbs of water weight but if you want to lose 10 lbs of FAT, you need to work it off.
HEre are some examples of how to burn 5,000 calories in one day.
Stationary Rowing (vigorously) 800 calories per hour. Boxing burns about 900 calories per hour. Running 6 MPH burns about 1,000 calories per hour. High Impact Step Aerobics also burns about 1,000 calories per hour.
As you can see, you will need to work out like a maniac for 5 - 6 hours per day every day for a week to lose 10 lbs of fat.
Now, if you have under 50 lbs to lose and you can average 2 - 3 lbs per month, you have a much better chance of success (losing it and keeping it off). If you have more than 50 lbs to lose, you can step it up a bit and still lose it in a year but you will need to work harder.
8
WALKING TIPS
1. Park far away from the store. When you go to any store, park in the back of the parking lot. Walk.
2. Park 1/2 mile away from your destination. It only takes about 1,000 steps to walk 1/2 mile (about 10 minutes). If you go to the same place every day (Starbucks, Work, friends house) measure out a 1/2 mile with your car and park there EVERYDAY! If you walk there and back everyday, that's 20 minutes of walking. Heck, if you can park 3/4 or 1 mile away and walk there and back everyday you're done. You can easily walk a mile in 20 minutes. You can do a quick mile in 12 - 15 if you speed walk or jog slowly. Now I know you can take an extra 15 minutes to get where you're going.
3. Get a dog, yes, it will force you to get out and walk. Even just a 10 minute walk in the evening with your pooch will help.
Anyone can walk 10 minutes, do it three times a day. Seriously, get off your lazy butt and just walk 10 - 15 minutes a few times a day.
9
SNACKS & LUNCH
To be successful you need to eat small meals every few hours. I try and eat 250 - 350 calorie meals 5 - 6 times a day.
6 Walnuts (12 halves) 20 minutes prior to a meal will help you eat less.
My secret lunch place is Subway. Believe it or not, it's fast, fresh and easy and they are all over the place.
Here is the proper way to eat health at Subway (at least for me). 1. Whole wheat bread (no white, Italian or Honey) or make it a salad (No Bread). 2. Turkey or Chicken Breast 3. Make it a foot long and ask them to wrap the two 1/2's separately. 4. No Mayo based spreads, Mustard only (I request Spicy Mustard, aka Deli Mustard, Brown Mustard, etc - The kind you get on a hot Dog in NY, yum). 4. All The Veggies (hold the olives for me, don't like em and they are high in calories). Extra Spinach, extra Green Pepper and Extra Red Onion for me - all low in calories. Don't forget the Tomato, cucumbers and lettuce. Best way to order. No cheese or 1/2 cheese, toasted if you like hot sandwich (tax will be added since it's hot food).
First the lettuce, then spinach, tomato, cucumber, green pepper, red onion (lots of veggies), then vinegar (they use balsamic, it's good for you and low or no calories). No oil or fatty spreads. Request some salt or Pepper or both if you want it. They also have oregano at most locations.
1/2 a Turkey or 1/2 Chicken Breast built that way is under 350 calories. Eat 1/2 for lunch. Save the other 1/2 for 3 hours later or dinner if it's close.
10
DINNER & DESSERT
Dinner and dessert with the kids is the hardest part of my day. Breakfast and lunch no problem. But that chicken nugget or slice of pizza my kids don't finish looks mighty good.
Here's where will power comes in. Try to eat your other 1/2 of the subway sandwich 30 - 45 minutes before you feed your kids dinner. Or if you don't have kids but dinner is difficult have the other 1/2 for dinner.
You can add extra turkey at home, or remove the bread and add more salad stuff and make it a big salad. You can also remove the bread add some tomato sauce to the bread pop it in the toaster and eat it that way (it's good).
You can also ask them to put all the meat on 1/2 when they make the sandwich. Then eat that for lunch. Now the other 1/2 only has bread and veggies (have them leave off the mustard and the vinegar so it doesn't get soggy). Now you can remove the veggies throw them in a bowl with some canned or fresh chicken breast, then throw some tomato sauce (not butter) on the bread and have it with your salad.
Dessert: If you have to have something, wait at least 2 hours after dinner. Try not to eat within 2 - 3 hours of bed time. A great dessert is plain fat free Greek style yogurt. It's almost the consistency of smoothly mixed ice cream (think back when you were a kid and mixed it a lot too make it smooth and silky). Mix in 1/2 tsp cinnamon and some of that stevia again and throw in a fist full of your favorite granola (not a sugary kind). Look for something under 100 - 150 calories for 1/2 cup serving. A cup of the yogurt will be about 120 - 140 calories so the total dessert will be like a meal (300 calories). Sometimes I eat this for Sunday breakfast.
11
FINAL THOUGHTS AND RESISTANCE EXERCISE
After you've lost some weight and you begin to feel great, add some resistance exercises in with your walking. Don't forget to stretch. Try at least 5 minutes per day. Add some push ups and/or a downward Dog stretch.
Good healthy food and walking are a great start. Do something you can keep up forever. There is no magic to losing weight. Burn more than you consume and it will come off.
If you know how to burn body fat you can lose weight. No matter what your age, size, gender or fitness level, anyone can do it if they are willing to do what it takes. A combination of cardiovascular exercise and weight training will burn the most fat and tone up your muscles.
Instructions
1
Start with cardio. This warms up your muscles before lifting weights. Plan to do 25 to 45 minutes of cardio exercise three to five days a week for optimal results. Cardiovascular exercises include aerobics, running, using the elliptical and biking. Start at a level that challenges you, but doesn't wear you out. You need to save some of your energy for weight training.
2
Move on to weight training. Strict form is a must, along with proper breathing and counting reps. You can hire a trainer to get your started and teach you the proper technique.
It's best to start with legs they are they are the largest and hardest muscles in the body to work. If you do your upper body first, you may not have the strength and energy to work your legs as much as they need.
Do one set of eight to 10 reps on each leg machine along with squats and lunges. Once you do legs move on to chest, back, shoulders, arms and abs. Start with one set of eight to 10 reps on each machine. Before you leave the gym you should have worked all major muscle groups.
3
Add another set each week and don't rest as long between sets. This will increase the intensity, which burns more fat and boosts metabolism.
4
Don't forget to stretch. Stretching prepares your muscles for the work they do. Stretch before and after your workout to prevent injury and soreness.
While on the Atkins diet, it is extremely important to take vitamin supplements. Many of the nutrients found in fruits and vegetables, and whole-grains are not taken in because of the Atkins approach to nutrition. There are five main supplements needed to maintain good health while on Atkins. You may purchase these supplements one by one, or buy them in multivitamin compounds.
Chromium
Chromium is a mineral that we need in small amounts. Chromium is needed to stabilize the body's insulin level. Chromium is found in meat, whole-grains, some fruits and vegetables, and spices. Most of these foods only contain less than two mcg per serving. Remember, the Atkins diet restricts carbohydrate intake, so the fruits, whole-grains, and some vegetables are not available to eat. Taking a chromium supplement is required while on the Atkins diet. Most dieters need at least 300 mcg. Some dieters will need to take an extra serving.
Vitamin B5
Vitamin B5, otherwise known as pantothenic acid, is needed to release energy from food. It is also essential to build cell membranes. Vitamin B5 is needed for the nervous system to function normally. It plays a role in wound-healing as well. Pantothenic acid helps control cholesterol, and is involved in producing cortisone, which is used during the body's reaction to stress. It also produces a good bacteria in the intestine.
Selenium
Selenium is a mineral that is needed for good health, but in small doses. When selenium is combined with protein, it creates an antioxidant. This antioxidant can help prevent damage to cells caused by free radicals. Free radicals are by-products of oxygen metabolism. Diseases like cancer and heart disease may be, partially, caused by free radicals.
Vanadium
Vanadium is needed for diabetics. It supports the absorption of blood sugar into the bodies cells. This helps keep the insulin level normal. Vanadium may also treat subnormal thyroid function and prevent tumors from forming.
Biotin
Biotin also helps regulate blood sugar levels, metabolize carbohydrates, and helps combine amino acids into protein. It helps keep hair and nails healthy, and is needed for cell growth. Biotin is used to treat skin disorders, diabetes, splitting fingernails, hair condition and gray hair, and weight loss.
If you want to improve your diet, you probably know to include lean proteins, whole grains and fresh fruits and vegetables. The top five ingredients to avoid have little or no nutritional value, but do carry the potential to negatively affect your health. The top five food ingredients to avoid are: MSG (monosodium glutamate), refined sugar, bleached white flour, partially hydrogenated oils (or hydrogenated oils) and artificial sweeteners.
Monosodium Glutamate
MSG, a flavor enhancer, is classified by the United States Food and Drug Administration as being "generally recognized as safe." However, its use and consumption are the subjects of great debate. Side effects like headaches, sweating, chest pain, flushing, rapid heartbeat, nausea and weakness have been reported by people after they have consumed MSG. It is being researched worldwide as possibly causing increased risks of obesity and various diseases.
MSG is commonly added to a variety of items on the market including spices, sauces, chips and dips.
Refined Sugar
Refined sugar may taste sweet, but the consequences of overconsumption are anything but. If you must use sugar, do so in moderation and opt for pure, unrefined cane sugar to replace white table sugar. Since sugar offers no nutritional value, it really offers only empty calories. It also raises your body's insulin levels and promotes weight gain. Instead, opt for foods that are sweetened either with honey or fruit. Another option is to use pure, unrefined cane sugar.
Bleached White Flour
Bleached white flour has little nutritional value. The process of bleaching the flour removes much of the original grain's fiber and nutrients, leaving useless calories which provide little benefit to your body. Choose a whole grain product or unbleached flour to replace white flour. The nutritional value is much greater and the natural fiber will help you to feel full longer.
Partially Hydrogenated and Hydrogenated Oils
2008 and 2009 saw an explosion of trans fat discussions in the American marketplace. Partially hydrogenated or hydrogenated oils are chock-full of trans fats. The process of hydrogenation thickens the oil's consistency (almost to that like butter) and changes the fatty acids in the oil. Trans fats are widely regarded as health hazards, contributing to obesity (by making you eat more while slowing your metabolism) and increasing your risk of developing certain cardiovascular diseases. Watch out for partially hydrogenated or hydrogenated oils on the list of ingredients. Opt instead for products which use polyunsaturated or monounsaturated fats.
Artifical Sweeteners
Artificial sweeteners are, like MSG, another controversial ingredient. While many Internet articles claim that artificial sweeteners are linked to increased risks of cancer (based largely upon a series of clinical studies between the 1970's and 1990's which examined the impact on rats), the National Cancer Institute points out that there is no clear clinical proof that artificial sweeteners are linked to increased risk of human cancers.
Beyond the issue of cancer, however, there is a growing concern that low and no-calorie sweeteners may actually encourage weight gain. Ongoing research is needed to evaluate the usefulness of artificial sweeteners.
In the meantime, opt for natural alternatives like stevia.
A detox bath is a home remedy designed to cleanse the body of impurities and promote general health. Some baths are specifically for certain ailments. For example, the vinegar detox bath is thought to relieve the effects of inflammatory illnesses such as arthritis and gout, according to Momsbudget.com. This vinegar detox bath is simple and can be prepared in minutes.
Preparing the Bath
To prepare a vinegar detox bath, begin running a bathtub full of water that is as hot as possible, but is comfortable for bathing. Add 2 cups of apple cider vinegar to the hot bath water and 1 tbsp. of ground ginger. Bathe in the solution for around 30 minutes, and use a washcloth to make sure the entire body has some contact with the vinegar bath. When the time is up, drain the bath and turn on the shower and rinse with very warm water. It is ideal to keep the body temperature up after the bath to promote more sweating. So wrapping up in a thick bathrobe is a good idea. The hot water and vinegar will work to clean and open up the pores and allow the body to naturally perspire and flush toxins out of the system. The addition of the ginger will also promote sweating.
Hydration
The heat and the vinegar can cause sweating for awhile following the bath. It is important to drink plenty of water even before you get into the bath. Water helps with the flushing out of toxins and also prevents dehydration. Drink a glass of water while the bath is running and keep a glass of water beside the tub during the detox bath and refill it afterward as you continue to sweat.
Frequency
When performing a cleanse of any kind, Natural-cure-alternatives.com suggests taking a cleansing bath at least twice per week. However, even if you are not undergoing a cleansing program of some other kind simultaneously, the baths are helpful for body detoxification and general healthy living. According to the Natural-cure-alternatives.com website, these baths are also helpful for children's health and can even help with the itching and redness associated with chickenpox.
If you need to fit in to a dress for a special occasion or just want to get rid of that extra weight you been carrying around, this eHow will help you shed that last 5 to 10 pounds in as little as a week.
Instructions
1
Make the Commitment You will first have to make the commitment to losing those extra 5 to 10 pounds. In most cases a lot of this weight is water weight.
2
Drink, Drink, Drink! This is not alcohol or sugary drinks, so don't get too excited. To lose 5 to 10 pounds in a week you will need to increase your water intake. This will help lose the water weight. It will also help you reduce calories. When you take in more water it is calorie free, plus it keeps you full. Drinking lots of water will prevent that afternoon craving for snacks.
3
Negative Calorie Foods! Negative calorie foods are ones which take more energy to burn than they actually contain. Examples of these foods are celery, lettuce, and cabbage. These foods are best consumed uncooked.
4
Proteins! Proteins are important in any healthy diet. If you are trying to lose weight quickly you should consume only lean proteins like fish or skinless, baked chicken. You can also steam these proteins. You want to be sure to not add any more calories to these proteins, so stay away from butter or other oils they are commonly cooked in. Protein shakes are also a good option. Make sure any protein drink is a low carb protein drink.
5
Condiments! Adding condiments can be the down fall of any diet. If you are trying to lose 5 to 10 pounds in a week you will need to use only low calorie condiments. Mustard and spray salad dressings are good options.
The human body performs certain processes better when it consumes the right combination of water and fiber. Drinking water is a habit that can aid digestion, ease constipation and assist in controlling diabetes. A person can get adequate water intake but not enough fiber intake or enough fiber intake but not enough water consumption. Balancing the two provides the most benefit.
More Is Better
The Mayo Clinic recommends eight 8-oz. glasses of water a day, or about 1.9 liters. The Institute of Medicine recommends 13 cups or 3 liters of water for men and nine cups or 2.2 liters for women. The Department of Internal Medicine at the Catholic University conducted a study that revealed that the effects of ingesting 25 grams of fiber is significantly increased by the intake of 1.5 to 2 liters of water a day. Reach for an 8-oz. glass of water upon rising to begin daily intake. Add to this a glass before each meal (three meals) and half of the daily intake of water is already consumed.
Water Soluble Fiber
Fiber is not digested by the body but instead it passes through the body, aiding the digestion process, helping to lower cholesterol and glucose levels. Fiber comes in two forms---soluble and insoluble. Soluble fiber requires water in order to dissolve into a substance that the body can use. Oats, beans, peas, carrots, barley, psyllium, apples and citrus fruit contain soluble dietary fiber. Drinking an 8-oz. glass of water before a meal containing soluble fiber aids the body's ability to manage the fiber.
Insoluble Fiber
Insoluble fiber does not break down in water but instead absorbs the water. This type of fiber helps with loose, watery stools and can increase the bulk and size of stools. Because insoluble fiber absorbs water it is easy to understand why the system requires water for it to operate correctly. Drink water during the day to aid the movement of the insoluble fiber through the digestive tract. Add flavor to the water by including a squeeze of lemon or other citrus juice. Drink a fruit smoothie for a mid-afternoon snack and get the benefit of the fiber and the water it contains.
Alter With Age
The The National Academy of Science's Institute of Medicine recommends 38 grams of daily fiber for men and 25 grams of daily fiber for women. However, at the age of 51 and older, it recommends 30 grams of daily fiber for men and 21 grams of daily fiber for women. This would indicate the need to slightly drop the intake of water with the drop in fiber intake. Eight glasses (64 ounces) of water per 25 grams of fiber would indicate the need for about 2.5 ounces of water per gram of fiber. Twenty-one grams of fiber would indicate about seven to eight glasses of water a day and 30 grams of fiber would indicate the need for about 10 8-oz. glasses of water daily.
The American Diabetes Association (ADA) offers many diet plans to meet the needs of both Type I and Type II diabetics. These meal plans, based on counting carbohydrates and calories, can also be used by non-diabetics for losing weight and eating right. All ADA diets are modified versions of one central plan.
The 1800 Calorie Diet
Once known as the "Standard ADA Diet," the 1800 Calorie Diet is now called the "Carb Consistent Diet" because it is designed to deliver even doses of carbohydrates throughout the day. In the ADA plan, 1800 calories is roughly 180 carbohydrates. This varies slightly according to how many calories you ingest through fat and protein. If you serve three meals per day, plan 60 carbohydrates per meal. Account for snacks or smaller amounts if you eat more often.
Eat two to four servings of fresh fruit every day. A single serving is a small orange or apple or two tablespoons of dried fruit.
Focus on non-starchy vegetables, whether fresh or frozen. Enjoy three to five daily portions of leafy greens as well as broccoli, green beans, cabbage and raw carrots.
Whole grains are important. Consume six servings of whole wheat breads or starchy vegetables like peas and corn. For variety, add pumpkin, squash or brown rice to your diet. Combine whole grains with legumes like pinto beans and navy beans to give your body essential amino acids.
Look for a serving of protein at every meal. A good rule is to make sure your protein source covers one-quarter of your plate. Eat fish, skinless chicken and non-fatty meats like pork tenderloin. Vegetarian options include cottage cheese, one tablespoon of peanut butter, a half cup of walnuts or tofu.
The 1800 Calorie Diet relies heavily on avoiding fats, especially trans and saturated fats. This goes for dairy products, too. The ADA recommends two to thre daily servings of skim milk, low-fat cheese, and fat-free yogurt.
Avoid snacking and rich desserts. If you must eat, stay below 150 calories per snack. Snacks are a good way to sneak in your fresh fruit, dairy or protein intake for the day.
If you are a diabetic battling high blood glucose, choose foods that reduce your sugar levels. Enjoy avocados, raw vegetables, nuts and sweet potatoes, or cook with certain spices, including cinnamon, garlic, onion and flaxseed.
The 2000 Calorie Diet
This diet is for those who are physically active, either on the job or through exercise. Add extra portions of whole grains, fresh fruits and vegetables.
The 1500 Calorie Diet
This diet is for those looking to lose less than 50 pounds. Limit the number of animal products you eat but increase whole grains, legumes and rice.
The 1200 Calorie Diet
For morbidly obese patients who need to lose weight quickly. Reduce your bread portions and fat intake, while eating more raw vegetables, fresh fruit and lean meats.
Tips
Work with your doctor to determine which diet is best for you, based on your health, weight and activity levels.
When beginning any diet, keep a journal to record exactly what and how much you eat until you are comfortable with portion sizes.
Plan meals in advance so you know what to buy and exactly how many calories you will be having at a given time.
Red golden pheasants, often known simply as golden pheasants, make undemanding pets. They rarely get ill; they breed readily; and, provided their basic needs are met, often thrive in aviaries. The chicks are little more difficult than the adults. Some bird owners actually employ golden pheasant chicks to teach the chicks of other species to use their feeders. Incubation of the eggs is straightforward; let the mother pheasant do it, transfer the eggs to the nest of a broody hen or use an incubator. Golden pheasant chick care is also simple.
Feeding
Golden pheasant chicks do best on a diet slightly different to that of their parents. Appropriate diets include commercial pheasant starter feeds, perhaps supplemented with chopped hard-boiled egg for extra protein. Provide the food in a chick feeder or shallow, spill-proof bowl. Some breeders provide a multivitamin in the chicks' water for the first week. After about 6 weeks, start adding adult pheasant pellets to the food, increasing the proportion of adult food over a few weeks until the chicks are on an adult diet. Pheasants also need an unlimited supply of poultry grits.
Housing
Appropriate housing that provides protection from the elements is necessary for all golden pheasant age groups, but especially the chicks. They are vulnerable to extreme conditions. Both adult golden pheasants and the chicks require a weather- and predator-proof house with a safe substrate or bedding, for example chopped straw. If you acquired chicks without their parents, they need a heated brooder for their first month.
Maintenance
Neither golden pheasants nor their chicks require special general care. Aside from supplying food and fresh water, your main tasks are regularly cleaning their enclosure and observing the chicks' behavior and physical appearance to spot any problems. A thorough clean once a week should be frequent enough. Shovel up droppings and soiled substrate; clean the enclosure with hot water and a non-toxic cleaner, such as dishwashing liquid; and add fresh substrate.
Potential Problems
In outdoor housing, be aware of the risk from predators. Animals too small to take a pheasant might see the chicks as delicious little snacks just waiting to be eaten. Potential predators of golden pheasant chicks include all those that might attack the adults, such as foxes, and a range of smaller carnivores, including cats, weasels and even rodents. Check the pheasant housing is secure and that no unwanted visitors can squeeze in. Bear in mind that animals as small as weasels and rats can get through very small gaps. A fine mesh is necessary. Register with a vet who has experience with poultry or game birds shortly after you acquire your pheasants. Local breeders should be able to recommend such a vet. In the event that your pheasants act strangely, refusing to eat or showing any physical signs of illness, make an appointment with the clinic as soon as possible.
Losing weight is a goal for many people in the United States. New Year's resolutions often consist of weight-loss goals, and losing weight is often a topic of conversation, typically among women. Losing weight should be done safely, but there are a few ways to lose a reasonable amount of weight fast.
Drinking Water
According to the Mayo Clinic, drink at least 8 glasses of water or other fluids a day. However, many fluids are high in calories, such as milk, juice and soda; these will hinder weight loss when consumed in large amounts. Drinking enough water will help reduce water retention, because the body will retain fluids when it doesn't get the fluids it needs.
Calories & Fats
Burning more calories than consumed is a method of losing weight that works for many people. Also, foods that are high in fat are usually high in calories, according to an article on familydoctor.org, so it is a good idea to stay away from high-fat foods when trying to lose weight.
Don't Skip Meals
While it is important to cut calories when trying to lose weight, it is also essential to not starve your body. Eating frequent small meals throughout the day will help keep your body out of starvation mode. When the body goes into starvation mode, it has a tendency to experience weight regain. On netwellness.org, Dr. Shirley Kindrick points out that the goal should be to eat between 4 and 6 small meals a day to avoid starvation.
Reduce Sodium
Reducing sodium intake to lose weight is similar to drinking more water. Sodium causes water retention, which will cause pounds to stay on the body. To stay away from high sodium foods, stay away from many of the convenience foods, since they are often full of sodium.
Increase Fiber
Many high-fiber foods such as oatmeal, fruits and vegetables are not only full of fiber and other nutrients, but they also are filling. Filling up on these foods will decrease the chance of snacking on less healthy foods. Fiber is also known to aid in digestion.
Eat Breakfast
Breakfast is arguably the most important meal of the day. Eat a well-balanced breakfast shortly after waking up. According to the Mayo Clinic, eating breakfast reduces hunger later in the day. Also, skipping breakfast can increase the body's insulin response, which increases fat storage and weight gain.
Exercise
Cardiovascular exercise for a minimum of 30 minutes to an hour a few days a week is helpful. Burning more calories than you consume will most likely be one of the most effective ways to lose weight. Also, exercising regularly will increase your metabolism, which can aid in burning more calories even after you have finished exercising.
Get Plenty of Sleep
The amount of sleep you get at night can affect weight loss or gain. Not getting enough sleep can lead to overeating, because the body is looking for energy. According to the Mayo Clinic, people need an average of seven to eight hours of sleep at night.
Moderate Weightlifting
Even when the goal isn't to bulk up and gain more muscle mass, lifting moderate weights a few times a week is helpful in losing weight. According to thedietchannel.com, the more muscle the body has, the more fat is burned, because muscle is an active tissue, while fat is not.
Reasonable Goal
Weight-loss goals should be reasonable. When made reasonably, goals are often met. Short-term weight-loss goals should not be set too high, because that could lead to unhealthy results. Focus on better diet and exercise goals, and the weight will come off at a healthy pace.
Protein supplements can help you maintain a healthy diet and aide in building muscle. These supplements have few side effects when taken in their pure form and in the correct amounts. However, if you consume too much protein, there can be serious consequences.
Background
Protein, also known as amino acids, is an essential nutrient involved in a healthy diet. It helps to repair and build muscle and other tissues in the body. Proteins are the building blocks of hormones, enzymes and immune protecting agents. Other functions of protein include keeping hair, nails and skin healthy and participation in the process of muscle contractions. You can obtain adequate protein in food or supplement form.
Recommendations
According to the American Dietetic Association, a moderate and safe amount of protein intake is classified as less than 2 gm per kg (1 kg = 2.2 pounds) of bodyweight. If you are sedentary, you require only 0.8 to 1.0 gm of protein per kg of your bodyweight. On the other hand, if you are a competitive athlete or bodybuilder, you should consume 1.0 to 2.0 gm per kg of bodyweight depending upon the intensity of your sport.
Misconceptions
The human body is only capable of utilizing a certain amount of protein depending on your activity level. Contrary to what you may hear in the gym, protein should only consist of about 15 to 30 percent of your daily healthy diet. Excessive protein does not build muscle or increase your athletic performance. Any excessive calories, whether from protein, carbohydrates or fat, are always converted to fat and stored in your body.
Consequences
Unnecessary and excessive protein intake will cause your diet to be out of balance, promoting many unfavorable situations. Common side effects of excessive protein supplements are dehydration, gastrointestinal upset and extreme gas. Much more serious conditions that may arise from prolonged excessive protein intake include liver toxicity, kidney stones, kidney toxicity, gout and a loss in your body's ability to absorb essential amino acids from food.
Warning
The American Dietetic Association warns that nutritional aids, including protein supplements, should be used with caution due to the lack of enforcement in the nutritional supplement arena. The nutritional supplement industry is not regulated by the Food and Drug Administration (FDA). You should consult with your doctor or a registered dietitian (RD) before attempting to use protein supplements or supplements of any kind.
Weight loss can take a long time or it can be done fairly quickly, especially if you need to lose only a few pounds. A weight loss eating plan needs to eliminate "empty calorie" foods and emphasize highly nutritious, filling foods. In addition, to lose weight fast, you will need to exercise moderately most days to keep your metabolism burning calories.
Avoidance
There is a good chance that the excess weight you've accumulated is the result of poor eating choices. Foods that are deep fried, processed and refined are loaded with calories and fat and have very few nutrients. Some examples of these foods are cheese fries, pizza, hot wings, burgers, doughnuts, candy, cakes and pies. If you want to lose weight, this stuff needs to go.
Water
Beverages are another culprit when it comes to excess body weight. Even in liquid form, calories are still calories. A good eating plan for fast weight loss would include the elimination of all beverages that are either sweetened or have calories. This would include soda, sweetened teas and juices, alcohol and highly sugared coffee drinks. A 24-ounce vanilla bean frappuccino at Starbucks weighs in at about 600 calories. You might as well drink a milkshake. Eliminate all such drinks if you are looking for quick weight loss.
Water, on the other hand, keeps the cells of the body hydrated, flushes toxins from the system, aids in digestion and has zero calories. The Institute of Medicine recommends that women get 2.7 total liters of water a day and men get 3.7 liters a day.
Fiber
Fiber is a substance that cannot be broken down by the body. It goes into the digestive tract, collects some debris and then passes through the system as an escort for wastes. According to the Mayo Clinic, eating fiber can help reduce your chances of developing heart disease and diabetes. It also recommends that women get 21 to 25g a day of fiber and men get 30 to 38g a day. When you eat fiber, it makes you feel full, which can satisfy your appetite for a longer period and lead to fewer calories being consumed. Some examples of high-fiber foods are pears, peas, oat bran, raspberries, lentils and artichokes.
Metabolic Rate
Eating small, balanced meals is a way to increase metabolism. Every time a meal is eaten, the body has to burn calories to digest the food. This is called the thermic effect of food. If this takes place every 2 to 3 hours throughout the day, the body will adapt to this pace and become more efficient at burning calories, which can lead to weight loss. An example of a small meal would be celery sticks spread with peanut butter and raisins. This is a balance of protein, carbs and fats, and it has a fiber to hold you over until the next meal.
Caloric Restriction
Burning 3,500 calories burns 1 pound of fat. The usual safe amount of weight loss is about 1/2 to 1 pound a week. To lose weight a little faster, reduce your daily calorie intake by 500 calories. If you do this along with a workout plan that has you burning 500 calories a day, you can lose 2 pounds a week.
When you have a few extra pounds to lose, most of us want to shed it fast. But it's important to lose weight healthily and naturally. Not doing so will simply provide you with short-term weight loss. Most of the crash and fad diets people turn to may help you drop the pounds quite quickly, but rarely allow them to keep them off. So what is the fastest way to lose weight and lose it naturally? It comes down to a few simple rules.
Start Counting
It may seem rather tedious, but the most natural and effective way to lose weight will be to start counting those calories. People have been doing this for years, and it does work. The idea behind counting calories is essentially keeping tabs on what you're putting into your body. If you don't expend the same amount of calories that you eat, you're going to gain weight. By counting them, you know exactly how much you're eating in a day. From there, you can adjust to either maintain or lose weight.
The Numbers
Though each person is different and will have varying caloric demands based on height, weight, age and activity level, there are a few numbers to keep in mind that are basically "rules of thumb" when it comes to calories. For an average woman to drop weight, she should reduce her calories to around 1,500 to 1,600. For an average man to drop weight, he should reduce his calories to between 1,800 and 2,000. These are rough estimates. As mentioned before, each person is different and will vary on personal factors.
Calculate
If you want to dig deeper into your caloric intake and not use the rough numbers to lose weight, you can start off by calculating your base metabolic rate. This will help you understand how many calories you would expend in a given day. All you'll need to know is your height, weight, age and activity level to do this.
Base Metabolic Rate for Women
For a woman, take your weight (in pounds) and multiply it by 4.3. Take your height (in inches) and multiply it by 4.7. Take your age (in years) and multiply it by 4.7. Now, add the first two numbers (from weight and height) together with 655, and then subtract the last number (from age) to calculate your BMR. The calculation would look something like this for a 40-year-old woman who is 5 feet tall and 140 pounds: (4.3 x 140 pounds) + (4.7 x 60 inches) + 655 -- (4.7 x 40) = 1351.
Base Metabolic Rate for Men
For a man, take your weight (in pounds) and multiply it by 6.23. Take your height (in inches) and multiply it by 12.7. Take your age (in years) and multiply it by 6.8. Now, add the first two numbers (from weight and height) together with 66 and then subtract the last number (from age) to calculate your BMR. The calculation would look something like this for a 40-year-old man who is 6 feet tall and 200 pounds: (6.23 x 200 pounds) + (12.7 x 72 inches) + 66 -- (6.8 x 40) = 1954.
Lifestyle
Now that you've arrived at the base metabolic rate, it's time to apply your activity level. This will give you a better idea of exactly how many calories you need to maintain your current weight. People who are basically sedentary should take their BMR number and multiply it by .2. Those who exercise 1 to 3 times a week will multiply it by .3. Those who exercise 4 to 6 times a week will multiply it by .4. Those who do vigorous exercise each day will multiply it by .5. This number is added back into the BMR. Let's take one of our two people from above to better understand how lifestyle will play a roll. If our 40-year-old woman exercises twice a week, she would need to take in around 1,750 calories to maintain her weight: 1,351 x .3 = 405; 405 + 1,351 = 1,756.
Adjust
Now that you know how many calories you need to maintain your weight, you can adjust in two different ways: reducing calories or increasing exercise. To lose around a pound a week, cut out 500 calories a day (no more than that). The same woman, if she started exercising four times a week, would need around 1,890 calories to maintain her weight. That's already 134 calories right there. This demonstrates how exercise can impact weight loss, just by adding a couple extra days in a week.
The average adult, based on a 2,000-calorie diet, should consume 65 grams of fat per day, according to Netrition. Twenty grams of the daily recommended intake of 65 grams should come in the form of saturated fats.
Depends on Your Statistics
How much fat a person needs each day depends on a multitude of factors, such as weight, height and gender. In addition, people with certain conditions, such as kidney disease or diabetes, may require a special amount of fat as required by a doctor, according to the University of Maryland Medical System.
Bottom Line
A normal adult should consume no more than 65 grams of fat when going by the standard 2,000 calorie diet. On the other hand, most people should have at least 20 to 35 grams of fat per day, according to the Food and Drug Administration. Ideally, people should consult their doctor to determine the recommended daily allowance for fat based on their health history.
To lose weight, eating food really does help. People tend to limit the quantity of what they eat when they're on a diet. Foods to eat to lose weight are important to add to your diet. Diets should be done by yourself, if you want to truly lose weight. You basically need to replace what you eat, instead of just counting calories. If you eat more of the right foods, you'll lose weight. Instead of eating less, it comes down to replacing foods. Overeating can be a bad thing for anyone. I wouldn't suggest eating 24 hours a day. You don't need to eat less than normal, though. You need to eat food to lose weight. Food gives you energy to burn. If you're not eating much foods, there's not much energy to burn. Add this to my Recipe Box.
Instructions
1
Eat foods high in fiber. Fiber is great, because it doesn't keep calories, it gets rid of them. Fiber provides natural energy as well. If you're trying to lose weight, it's important to add fiber to your diet. Eat a lot of whole grains. You'll find a large amount of fiber in whole grains. Foods like wheat, oats, and barley contain a high amount of fiber. Eat wheat bread, instead of white bread. Also, eat brown rice and legumes as well. These foods will contribute to weight loss.
2
Eat foods high in omega-3 fatty acids. Omega-3 has been linked to weight loss. Omega-3 fatty acids are highly made up of polyunsaturated fats, DHA and EPA fats. You'll find a great source of omega-3 fatty acids in walnuts, salmon, trout, and fish. Strawberries, squash, cauliflower, spinach, legumes, flaxseeds contain a good source of omega-3 in them.
3
Replace the fats you eat. You can still eat your three meals and daily snacks. It's all about replacing the fats. For example, do you need to have snacks? That is okay, how about nuts. Macadamia nuts, peanuts, cashews, and walnuts can actually contribute to weight loss. Peanut butter sandwiches make great snacks, and they're extremely healthy. High in fats? They're made up of the goods fats. The good fats that you want to get more of into your diet would be polyunsaturated fats and monounsaturated fats.
4
Go on the Mediterranean diet. The Mediterranean diet helps not only contribute to weight loss, but an overall healthier lifestyle. A lot of olive oil is found in the Mediterranean diet. It contains a rich source of monounsaturated fats that contributes to weight loss. A lot of fish, omega-3, and polyunsaturated fats are found in this diet. Go to mediterraneandiet.com to find out more about the Mediterranean diet.
5
Eat a good source of vegetables and especially fruit. Fruits specifically can contribute to weight loss. Eating fruits helps keep toxins out from the body. Bananas is a great source to lose weight, since it contains a good amount of potassium. Potassium contributes to losing weight. Berries are great, because they're rich in antioxidants. Also, red grapes is something you should eat every day. They contain a good source of resveratrol(also in red wine and peanuts) which is anti-aging and supports weight loss.
The redhorse sucker population is small because of habitat destruction. Many of its subspecies are illegal to use as food or bait. It is therefore wise, if you are fishing for sport, to catch them with traps instead of lures so you can release them back into their habitat. Their diet includes snails, crustaceans, freshwater shellfish and insect larvae. Use these as bait to avoid harming or killing the fish.
Instructions
1
Place large, live aquatic snails in the main compartment of the trap. Make sure that the snails' shells are larger than the gaps in the sides of the trap.
2
Add freshwater shellfish to the trap. They do not need to be live, but they should be fresh.
3
Place the algae pellets into the trap close to the snails. This will keep the snails alive longer and keep them from trying to leave the trap for a while.
4
Tie one end of the rope to the top of the trap. Sink the trap in a still area of water where few motorized boats pass. Redhorse suckers cannot tolerate turbulent water. Tie the other end of the rope to a buoy.
5
Check the trap daily, refreshing the bait as needed. Never leave the fish in the trap any longer than necessary.
To assure that their children grow up to be strong, healthy and disease-free, many parents give their children multivitamins and other nutritional supplements. These are given to prevent deficiencies as well as to fill in any gaps that their children's diets may have. One nutrient that's gaining attention with health-oriented parents is essential fatty acids (EFA). These polyunsaturated fatty acids, which come in 3's, 6's, 7's, and 9's (preceded by "omega"), are becoming more and more recognized for their vital roles in the development and functioning of the human body, especially in children.
The bare necessities
EFAs are essential to brain development.
Not only are EFAs beneficial, they're absolutely essential. Essential fatty acids cannot be manufactured by the body and must be obtained through food sources and nutritional supplements. Of the essential fatty acids, omega-3 fatty acids are necessary for proper brain development in children, while others such as omega-6 fatty acids are essential to the inflammation process as well as other important bodily processes.
With benefits
DHA supplementation may improve vision.
According to a study published in the Journal of Nutrition in April 2007, supplementation with fish oil brought about improvement in immune function. According to another study published in the Journal of Pediatrics in 2000, supplementation with DHA (a specific omega-3 fatty acid) may improve vision. There are also studies that show essential fatty acids can improve mental functioning and decrease violent episodes.
Sources
There are numerous sources of EFAs.
There are numerous sources of EFAs. As for foods, a balanced spectrum of the nutrient (including omega-3 fatty acids) can be found in the fat of grass-fed or pastured meats, eggs and dairy products. As for supplements, the better-known ones include flax oil, fish oil, krill oil and cod liver oil. These are especially effective at suppling omega-3 fatty acids. According to the Weston A. Price Foundation, a nonprofit organization that spreads the traditional nutritional wisdom documented by a curious Cleveland dentist in the mid-1900s, it's best to consume minimally processed fish liver oils (such as cod liver oil) over other supplemental oils because they provide fat-soluble vitamins in addition to the essential fatty acids, while other oils lack these vitamins and provide excessive polyunsaturated fatty acids, which can be harmful.
Effectiveness
Saturated fat helps conserve EFAs in the body.
A diet high in saturated fat allows the body to conserve essential fatty acids including EPA and DHA. This results in a lower dosage necessary to achieve optimal levels. On the other hand, altered partially hydrogenated fats made from vegetable oils in the diet will block the body's ability to utilize essential fatty acids.
If you have autoimmune thyroid disease you are probably on a synthetic hormone which you heard "destroys" thyroid gland as doctors told you. But down inside your soul you know that there is a cure, that body can and will restore needed balance and you are searching for every possible way to improve, if possible, heal your thyroid.
Instructions
1
First things first. Thyroid is not an easily defeated organ. It is a very powerful, active and strong gland that accomplishes many vital tasks to keep your body healthy and happy and it is very capable of healing and restoring. Take a chance to restore and heal thyroid naturally but continue with your thyroid medication until you feel the changes and you require thyroid medication adjustment or whatever your doctor may recommend.
2
Buy a Heavy Metal Cleanse Product. Even if you did not have mercury fillings in the past, there are dozens other ways your thyroid might have accumulated heavy metals. Start your autoimmune thyroid healing program by taking a heavy metal cleanse supplement now. Over time, heavy metals will leave your thyroid, enabling it to heal, work better and you will experience less hormone fluctuating which you still have by being on hormone replacement therapy. Heavy metal cleanse to be taken 3-4 hours after taking thyroid supplement.
3
Cleanse your liver by drinking milk thistle tea or capsules. This will help the liver to dispose of toxins, debris, excess hormones out of your body, and after a while our liver will be able to work optimally, to heal thyroid by restoring natural hormone balance.
4
To further speed up healing process you could visit an acupuncturist. Acupuncture will promote body's natural healing ability. Acupuncture has great results to heal autoimmune thyroid or improve thyroid functioning and it may enable your body to produce some hormone on its own.
5
Avoid coffee, black and green tea and other caffeine products. Green tea has a tremendous amount of fluoride in it that is toxic to thyroid. Instead, drink herbal teas that do not have caffeine.
6
Thyroid is located in throat chakra. Making sure that you use a creative outlet to express yourself and your desires is important to your thyroid balance. If you do not know how to express yourself, try singing, writing down your thoughts, ideas.
7
If you are having stress try listening to pleasant, relaxing music and drink chamomile tea before bed time. Deal with your stress but add to your life minutes of good time by learning to relax, using EFT or Tapping. Bring out good feelings by thinking of happy times, help your body to remember how it felt to feel happy, healthy.
8
Do not let your doctors telling you that you will never heal and take your hopes away from you. Add to your conventional medicine alternative methods of healing / acupuncture, Chinese herbs, etc / Continue searching for answers. Your body is capable of healing, of getting better.
9
Use positive imagery and affirmations - self hypnosis. Such hypnosis could be effectively done by using a recording with your own voice and a professional script or by listening to a hypnotic CD to promote the desired changes in your health towards optimal. See links for reference.
Upland hunting, or the taking of birds such as pheasant and quail with light-bored shotguns, has been a long-established variety of hunting. Many states have established upland hunting seasons that bring in many dollars both in license fees and tourist visits. Creating conditions that encourage quail to stay in the area and to reproduce is important to their management and ensuring a productive hunting season. Quail are primarily seed eaters, and giving them places where nutritious food is found in abundance encourages their breeding. Does this Spark an idea?
Instructions
1
Search for the proper place to set a food plot. Quail are edge dwellers, living on the margin between open space and deeper woods. If the plot is more than 100 feet from their comfort zone, they will not use it. A good-sized plot is 2 to 5 acres. It is better to have multiple small plots spread over an area than one large plot.
2
Decide on what to plant. The best overall food for quail, according to Professor Greg Yarrow of Clemson University, is corn. Soybeans and other types of small grains are also good. A variety of seeds that ripen from summer through late fall ensures that the quail have a steady diet.
3
Test the soil for a proper pH balance for the crops you are planting. An addition of either lime or sulfur may be needed to bring the soil into proper balance. This is a minimal cost but can make the difference between a poor crop and a good one.
4
Disc or harrow the food plot into lanes with gaps between them. Only about 25 percent of the total open space needs to be cultivated. This allows the quail to move from one food source to another without breaking shelter. Disc or harrow the lane gaps between the crops every few years to prevent overgrowth.
5
Plant on a staggered time basis if you have the ability. Giving several weeks between one planting and another allows the crops to mature at different rates, giving the quail a longer feeding period.
Getting picky eaters to clean their plates can be a challenge, making it hard for parents to ensure that their children are getting enough fiber and other nutrients. Typical high fiber foods are in the legume family and include split peas, lentils, black beans and lima beans, which kids may dislike because they taste bland. There are other high fiber options that picky kids may like.
Raspberries
With 8 g to 1 cup serving size, raspberries contain a relatively high amount of fiber. Picky eaters who turn their noses up at legumes or high fiber vegetables, such as broccoli, may enjoy the sweetness of raspberries. Engage your child by showing him how to fill up raspberries with water, like little cups, before eating them for a juicy burst in his mouth. You can also add raspberries to his cereal or sprinkle a bit of sugar on them to convince him they're a dessert.
Artichokes
Kids who are open to new foods may love the interactive nature of eating an artichoke. Clean and cut the thorns off of each leaf and cook an artichoke before giving it to your child. Show him how to pull off the leaves and dip them in sauce. Give him several dip options, such as mayonnaise, melted butter, lemon juice and ranch dressing, so that he has some control in what he eats and can decide which he likes best.
Spaghetti
Whole wheat cooked spaghetti contains about 6 g of fiber per 1 cup serving, making it a high fiber option from the grains, cereal and pasta food group. Try cooking various pasta shapes and colors to interest your child, and serve with a variety of sauces. Some kids may not like the texture of cooked tomato chunks in marinara sauce, so try a creamier sauce or simply melted butter and Parmesan cheese. If he rejects tomato-based sauces, try serving macaroni and cheese.
Oatmeal
Oatmeal makes a nutritious high fiber breakfast food and can be served at other mealtimes as well. Kids may not like the taste of plain cooked rolled oats, so try adding a bit of sugar to sweeten it. You can also top oatmeal with a variety of foods and spices, such as brown sugar, cinnamon, honey, blueberries, banana slices, apple slices, graham crackers, chocolate chips, cherries, coconut, granola, yogurt and applesauce. Let your child try different topping combinations to find his favorite.
There are many people who try to increase their daily protein intake with the assistance of shakes. These are made with protein powder and water, milk or juice. There are specific reasons why they use protein shakes and in some cases, there is a specific amount of protein they are trying to get each day. When it comes to your daily intake of protein shakes, it usually depends on what you are looking to do.
Multiple Meals
One of the most common things people do to lose weight is eat small, frequent meals throughout the day. This is done to increase metabolism. Whenever you eat a meal, your body needs to burn calories to break down the food, which is called the thermic effect. When you eat every two to three hours throughout the day, your body is always burning calories to break down the food and there is no excess to be stored as fat. In these situations, protein shakes are often times alternated with whole food meals in a five to six meals per day plan. By the end of the day, two or three protein shakes will have been consumed.
Morning Meal
It is said that breakfast is the most important meal of the day being that you are coming out of a long fast from sleeping. There are some people who do not have time to eat breakfast when they wake up because of their busy lifestyle, yet they know how important it is. For that reason, they often rely on a protein shake, because it is quick and easy to make. In this case, they drink just one shake then eat regular meals the rest of the day.
Snack
Some people use protein shakes as a snack in the middle of the afternoon or evening. In this case, the shake is used as a healthy substitute for something they might have eaten that was not good for them. Another thing they may do is, make the shake resemble that of a dessert. This is done to make it more satisfying and give them the feeling that they are not being deprived. In this case, the shake is made by putting the protein powder in a bowl, adding a little bit of water or milk, then mixing it to a pudding-like consistency with a spoon. In these cases, they generally consume one to two drinks/portions a day.
Weight Gain
Bodybuilders try to get extreme amounts of protein in their diets on a daily basis. It is not uncommon for them to aim for 200g or more a day. This is done to help rebuild the muscle tissue that was broken down during their strenuous workouts. With that being said, they generally go through three or more a day with the post-workout protein shake being the most important.
Another thing that they often do is make their protein shakes into smoothies by adding other ingredients and supplements. This acts as a one-stop shop for more caloric intake and a fast meal on the go. Some ingredients they would use for one of these would be protein powder, milk, yogurt, berries, bananas, peanut butter and honey.
Caution
The RDA recommended amount of protein per day by the U.S. government is .8g per kilogram of body weight. If you happen to have kidney problems, it is not advised to eat high amounts of protein on a daily basis. One scoop of protein powder can have anywhere from 15 to 22g of protein in it. In this case, it would be a good idea to stick with one to two shakes a day as long as you do not overdo your required daily amount.
The American Heart Association recommends that healthy adults limit their daily salt intake to no more than 2,300mg. Those who suffer with hypertension, heart failure, and other cardiac conditions should consume even less. The average American eats 3,600 to 4,800mg of salt daily, which far exceeds the amount needed in a healthy diet. Small changes add up to large health benefits and there are many ways to decrease salt intake without sacrificing flavor.
Read the Labels
Since most salt comes from our highly processed diets, learn to read food labels. Salt hides under many other names, including monosodium glutamate (MSG), sodium benzoate. sodium citrate, and sodium nitrate/nitrite. Cured meats such as ham, bacon, and sausage are especially high in sodium.
Almost all boxed goods, such as cookies, cereal, chips, crackers, and frozen meals, are loaded with sodium. Canned goods such as soups and vegetables are another danger zone. Even if you can't taste the salt, it's still there.
The easiest way to compare foods for sodium content is by looking on the label where the percent of daily value is given. A box of frozen peas may have 125mg of sodium for a total of 5 percent of daily value. Compare that to the same peas in a can with 380mg of sodium, or 16 percent of daily value. The canned peas contain more than three times the amount of sodium.
DASH Diet
DASH to good health with the DASH diet. The National Heart Lung and Blood Institute recommends the Dietary Approaches to Stop Hypertension diet to keep sodium consumption in check. The DASH diet relies on sensible food choices such as fish, nuts, whole grains, and poultry with less red meat, sweets, and fatty foods. It also suggests making gradually changes instead of a drastic diet overhaul.
Gradual Change
Make small changes over time, as it takes your taste buds a while to adjust to less salt. Most foods will taste better over time, since the true flavors aren't hidden under a blanket of salt. Start by adding one healthy vegetable to lunch and dinner. As long as it's not fried and salted, the choice is yours. Find fresh fruit you like and add it to breakfast.
Spices, especially fresh ones, are a great alternative to salt. Try one new spice each week in a casserole or other dish you may have added salt to before. Use meat as an added ingredient, not the main course. Soups and pasta are good ways to cut back on high-sodium meats. Some popular seasonings are high in sodium, including soy sauce, steak sauce, cooking sherry, meat tenderizer and Worcestershire sauce.
Reading Lessons
Try low-salt or no-salt-added versions of canned vegetables, which tend to be very high in sodium. To get rid of even more sodium, rinse in a colander under running water before cooking. On packaged foods, look for words such as unsalted, very low sodium and less sodium. Manufacturers may not use these claims unless the food contains less sodium than the original.
Today's food nutrition labels are one of the greatest health helpers around. Learn to decode them and you will find it much easier to make wise food choices. Teach your kids how to read them, too. Kids tend to imitate adults, so teach them at an early age how to choose healthy foods.
