Revitalise Your Health

Okay, when most people think about losing weight and eating, they think about dieting.  Well, unfortunately, all of the fad diets out there tend to cause people to gain weight.  Why?  Because they starve them to death and the person eventually breaks down and eats everything in sight because they are so darn hungry.  They also deprive them of the foods that they love.  This is not a way to lose weight, nor is it a way to live. You only cause yourself stress, which actually causes you to gain weight!

So, in eating right there are a few tips that you can follow each and every day and they’re not going to deprive you of the foods that you love, but treat those foods as luxury items so you enjoy them that much more.

Tip #13: Eat fresh fruit and vegetables that have high water content.  These are foods like tomatoes, watermelons, cantaloupe, kiwi, grapes – you get the idea.  All of those fresh and flavorful juicy fruits and veggies are good for you.  These items contain about 90 to 95% water, so you can eat a lot of these and they will fill you up without adding on the pounds.

Tip #14: Eat fresh fruit instead of processed fruit.  Anything that is processed as more sugar.  Processed and canned fruits also do not have as much fiber as fresh fruits.

Tip #15: Increase your fiber intake as much as you can.  This usually means eating more fruits and veggies.

Tip #16: Veggies are your friends when it comes to shedding pounds.  There are tons of options here and you may even want to try some you haven’t had in the past.  The leafy green varieties are the best and you always want to work in a salad when you can.  Salads are packed with nutrients as long as you don’t pour too much dressing on and load them with too much cheese.  The leafy greens also have a lot of natural water.

Tip #17: Be intelligent about what you eat.  Don’t eat just to eat.  Animals eat on instinct; people eat when they know their body really needs it.  Don’t be an impulse eater.

Tip #18: Watch everything you consume from the food itself to what you top it with.  Garnishments and condiments can sabotage a healthy meal because they are typically high in fat.

Tip #19: Get a handle on the sweet tooth.  This doesn’t mean you can’t have your sweets; just don’t eat them as a meal.  Always remember that these sweets end up adding to an area that you don’t want them to add to. Don’t deprive yourself either though, because then you’ll eat twice as many as you should.

Tip #20: Set meal times and stick to them.  Try to have your meals at specific times and eat them at that time.  An eating pattern will help you to control what you eat and when you eat it.  Also, it really is better to have 5 small meals a day rather than just one or two huge meals.  Just eating once a day makes your body feel as though it is starving, which packs on fat instead of using it as fuel. Also, don’t wait until your starving to eat.  This only makes you overeat until you’re stuffed.

Tip #21: Eat only when you are hungry.  Be sure to drink a glass of water first to determine if you really are hungry or if you are really thirsty.  Many people have the tendency to eat when they see food.  It doesn’t mean they are hungry; they just want to eat it.  Don’t eat anything you’re offered unless you really are hungry.  If you feel you must eat it out of being polite, just nibble, don’t have a meal.

Tip #22: Try not to snack between meals, but if you must have a snack make sure it is a healthy one.  If you travel a lot try to find healthy snacks and not junk food.
Tip #23: Veggies make great snacks.  They can get you through the hunger pangs if you are having them.  Carrots are great because they satisfy hunger and they are packed with nutrients.

Tip #24: Counting calories is a good idea for those must have food items.  If it is a packaged food item, then it will have the calories on the packaging.  Be sure to pay attention to serving sizes in terms of calories as well.  An Otis Spunkmeyer muffin is intended to be two servings, so you have to double the calories listed.  This is where food producers get tricky and you can’t fall in their trap.

Tip #25: Work off the extra calories by the end of the week.  If you feel you have splurged too much this week, be sure to get to the gym or go walking a little longer to work off those extra calories you have consumed.

Tip #26:  Stay away from all things fried.  If it is breaded, it is better that it is baked.  Fried foods are immersed in fat and oil.  Even after the excess has oil has been drained away, there is still oil absorbed into the food item itself.

Tip #27: Don’t skip meals.  You should have, at the very least, three meals a day, but preferably five small meals. This will keep you from getting hungry during the day and overeating out of starvation.

Tip #28: Just like fruits, fresh vegetables are better than those that are canned.  It is even better if you can eat your veggies raw.  When you cook them, you cook away the nutrients.  If you must cook them, try to boil them to the point that there is still some crispness to them.  Also, don’t soak them in butter.  If you can buy organic and pesticide free veggies, that is even better.

Tip #29: Don’t eat more than one egg per day.  It is best if you can reduce your egg intake to three a week.

Tip #30: Chocolates should be treated as luxury items.  Buy the good stuff and only eat them every once in awhile.  If you really savor each morsel, you’ll experience that much more joy in eating them and they will taste even better.

Tip #31: Eat foods from all of the food groups each day.  This is a great way to ensure you are getting all the nutrients your body needs and it helps to ward off any diet deficiencies.  Also, don’t eat the same foods all the time.  Experiment so that you don’t get bored with same old diet.

Tip #32: Try to eat breakfast within an hour of waking up.  This is the best way to give your body the jump start it needs.  Don’t wait until you are really hungry.  Breakfast is important, but you don’t need to stuff yourself.  The idea is that you’re breaking the fast from not easting all night.

Tip #33: Your diet should include all aspects of the food groups including carbohydrates.  In fact, your diet needs to be about 50-55% carbs.  Carbs are a great source of energy.  Those diets that prohibit carbohydrates are actually harming you and only making you crave them that much more.  Your diet should cause you to be deficient in anything.

Tip #34: Proteins should make up only 25-30% of your diet.  Far too much emphasis is put on meat as the main part of your meal.  In actuality, it should be considered more of a side dish rather than the main course.

Tip #35: Fats should make up 15-20% of your meal.  This is really all the fat your body needs.  A lot of this is going to be in your diet in the form of cream, sugar and the like.

Tip #36: Eat more white meat than red meat.  White meat includes chicken, fish and some other fowl.  Red meat includes beef and pork.

Tip #37: Try to go as vegetarian as you can.  This really is a healthier lifestyle, even if you can’t cut meat out completely.  The more fruits and veggies you can eat the better.  The more meat you cut out, the more fat you can cut out of your diet as well.  However, protein is important, so be certain that your option allows you to maintain good protein levels.

Tip #38: White bread is good, but high fiber multigrain breads are much better.  These breads are another way to add more fiber to your diet and they also have a good protein level.

Tip #39: Pork does not assist in weight loss in any way. The less pork you eat, the better off you will be when trying to lose weight.  Pork has a high fat content and includes food items such as bacon, ham and sausage.

Tip #40: Limit your sugar intake as much as possible.  If you must have sweetener in your coffee and tea, try to find an artificial sweetener that you don’t mind the taste of.  However, these things are not all that healthy either and should be limited as well.

Tip #41: Try grazing five to six times a day.  These are those small meals we discussed earlier.  Some people lose weight better when they never feel hungry and grazing on healthy food items can do this for you.  Plus, it keeps your metabolism working, which will burn fat naturally.

Tip #42: Don’t worry about cheating, but don’t cheat for a meal.  Eat sweets and your favorite cheat food for the flavor only.  If you want dessert after dinner, share one with the whole family.  You’ll get the flavor, but not the pounds.

Tip #43: Watch your fat intake.  Each fat gram is 9 calories.  If you know your total calories then you can figure the amount of fat in those items.

Tip #44: Take it easy on the salt and try to cut what you use in half.  Salt is one of the main causes of obesity.

Tagged with: healthy eating • lose weight • Natural Weight Loss

Welcome to a new blog series which reveals 100 ways you can start to lose weight. To receive this entire series, please enter your name and email address into the form on the right. Let’s get going…

First and foremost, people don’t realize that what they drink is the first step in losing that first 10 pounds. In fact, most people don’t know that when they feel hungry, they may actually be dehydrated and they are really thirsty, not hungry. Water is remarkable as well. Over 66% of your body weight is nothing but water. This is also why water plays an important role in weight control.

Tip #1: Drink plenty of water. It is recommended that you drink 8 glasses per day, but that may take you some time to work up to. Your body needs a whole lot of water. Water doesn’t just flush all the toxins out of your body, but it makes you feel better and healthier. When you drink a lot of water you just begin to feel fit and this is the motivation you need to lose weight.

The best thing about water is you can drink as much as you want because it has no calories at all. When you’re drinking a lot of water, you eat less as well because you won’t feel as though you are starving to death. Remember, if you feel hungry, try drinking a glass of water first and you’ll realize you were probably just dehydrated and not hungry at all.

The whole 8 glasses a day rule is really something you should strive for. The best way to do this and to measure your water intake is to buy a jug from the drug store or grocery store that is designed to hold exactly 8 glasses of water. These are great weight loss tools because you can fill them up, freeze them and as it melts throughout the day you have fresh and cold water. Or, if you don’t mind your water room temperature you can drink it that way as well. All that matters is that you’re getting in the water your body needs.

Tip #2: Start off your day with a fresh, clean glass of water. As soon as you get up in the morning, drink one down. This will help your body to get going because it won’t be fighting through dehydration. Also, after you drink a glass of water you won’t need to eat such a large breakfast. A glass of water wakes up all the digestive juices in your body and gets it well lubricated. You can always have your morning coffee or tea, but be sure to have a glass of water afterwards. Caffeine dehydrates you and you want to ward off dehydration.

Tip #3: Drink a glass of water before you sit down to eat. Water will naturally make you feel fuller so you don’t have to eat as much food.

Tip #4: Have a glass of water while you eat as well. Take a drink after each bite and you will feel full more quickly so you can leave the table feeling satisfied without feeling bloated. Drinking water while you eat will also help your food to settle more quickly, which also helps you to feel full faster.

Tip #5: Do your best to stay away from soda. All sodas are sweetened with lots of sugar. The more you can cut out of your diet the better. Also, diet soda is still soda. It may not have as much sugar, but it has other chemicals and components that are not good for your body either. It contains citric acid which inhibits weight loss. Remember, caffeine dehydrates you as well. Decaffeinated sodas still have caffeine in small amounts as well and just as much sugar, so they are not much healthier either.

Tip #6: Fruit juice isn’t as healthy as most people think either. Juice actually has a lot of sugar in it as well. If you are craving a glass of juice, drink fresh fruit juice instead of juice that has artificial flavors and coloring. It is even better if you can make your own fruit juice. Just be sure not to add sugar which adds to the calories. Instead of drinking fruit juice, eat more fruit. Fruit provides your body with much needed fiber as well as vitamins.

Tip #7: Go easy on the tea and coffee. They are pretty much harmless if you don’t add a lot of cream and sugar to them. It is the cream and sugar that becomes fattening. Think of it this way, when you have a cup of coffee or tea with cream and two cubes of sugar, you are essentially eating a piece of chocolate cake every time. Now think of how many pieces of cake you are eating when you have a Venti Starbucks Latte – yikes.

Tip #8: If you must have your tea and coffee, try to drink it black. Black tea or coffee actually has health benefits to it as long as you counteract the caffeine in your body with a nice big glass of water. Caffeine is also not good for you because it affects functions in your body, like your metabolism.

Another type of tea that you can drink freely is green tea. Green tea has been used as a medicine in China for over 4,000 years. It aids the digestive system and can help ease an overly full stomach and it has been linked to a reduction in cancer risk.

Tip #9: If you can say no to alcohol, then that is best. Alcohol beverages are not exactly good for you, although a glass of red wine does have heart benefits, most are just fattening. Beer is especially fattening. Cocktails are fattening depending on what they are made of. For instance, whiskey and Coke. The whiskey may not be fattening, but the Coke definitely is. Plus, after a few drinks most people get the munchies and when you’re feeling a little inebriated and hungry you won’t be able to make rational decisions regarding your diet and it’s usually late at night, just before you pass out from a night of drinking, that you overeat. The overall combination is just not a good one.

Tip #10: If you must have alcohol, try dry wine. Dry wine is better than your sweet wines, because sweet wines have more sugar! Dry wines have sugar, but most of it has been fermented away into alcohol and from a weight gaining perspective, dry is better.

Tip #11: Another word on coffee, that is not necessarily bad, but more interesting than anything. Some people have reported that when they drank black coffee before exercising, they lost more weight. There’s no scientific proof to back this, but nutritionists believe it may be caused by the body being forced to depend on fat for fuel. Hey, it’s worth trying if you can stand black coffee. Just remember to drink plenty of water during your exercise!

Tip #12: Avoid drinking excessive amounts of coffee, as it desensitizes your body to the natural fat burning effects that caffeine has. One or two cups (if the day’s really slow to get started) max.

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If you’re watching calories like a hawk and still gaining weight, your metabolism may be the culprit. Metabolism is the mechanism our body uses to burn calories. Think of it as your body’s “motor.” The faster your metabolism operates the more calories you’ll burn and lose weight in the process.

As we age, our metabolism naturally slows down. So, what’s a body to do to keep the metabolism up and the weight down? There are lots of factors that count in the role that your metabolism plays in your ability to lose weight, including your age and lifestyle.

The truth is you don’t have to starve yourself to lose weight. In fact, the best way to rev up your metabolism (that calorie-burning chemical process) is to eat! Some of you may have to work harder than others to speed up the process, while others just need to regulate their lifestyle and diet habits.

Most of what we think of as “diet foods” won’t help jump start your metabolism. They may be low in calories and even high in fiber, but if you make those foods the mainstay of your diet, you’ll gain weight almost immediately after you return to a normal diet.

That’s because your metabolism has become sluggish while you were dieting and has lost its ability to burn excess calories. To effectively “fire up” your metabolism, keep in mind the following tips:

Don’t skip meals. It’s better to eat four to six small meals per day than to skip a major daily meal — especially breakfast.

Cardio workouts (the kind that get your heart rate up) are great for burning calories and to get your metabolism moving at a faster rate.

Drink plenty of water so that your body can rid itself of the toxins that pulls down your metabolism to a sluggish level.

No matter what you’ve heard about carbohydrates, remember that they help to boost your metabolism.

Tone your muscles. Use weights to firm and tone your muscles, ridding yourself of fat and replacing it with lean muscles.

Don’t eat just before bed time. Give your body a chance to take care of excess calories before it slows down for sleep.

Lower your alcohol intake. Alcohol is like a “go slow” sign for your metabolism. Keep it to a minimum.

Begin now to rev up your metabolism. Remember, when your metabolism improves, so will your shape!

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It’s Summer, at last! During the winter months most of your body was covered with warm (and concealing) clothes. Peeling off those layers may reveal a body that isn’t quite ready for your newly-purchased bikini. Don’t fret - analyze which parts of your body needs help and get busy.

Chances are, you’ve worked out religiously all winter to sculpt your body into its sexiest best. If you aren’t satisfied with what you see, try some toning and firming exercises designed to exorcise the flab that’s holding on for dear life.

Conditioning exercises are the key to whip problem areas of your upper body, tummy, hips, butt and thighs into shape. Conditioning lets you pinpoint the trouble areas of your body and tone and shape them with specific exercises. Volumes of conditioning exercises can be found online or books and magazines.

It’s time to shake the dust off of the weights, jump rope and exercise ball, putting them to use in ways that will have your body bikini-ready in no time. While you’re concentrating on body-sculpting, don’t forget to get in a cardio workout to keep the metabolism going and the fat burning.

You’ve heard it many times before, but get your daily fill of water so that you stay hydrated as the summer temperature soars. Water intake flushes toxins from your system and keeps that ugly cottage cheese look called “cellulite” from creeping into your body.

Don’t forget the importance of a healthy diet. Your skin will reflect the foods you put into your body, so be especially careful during the summer months to get plenty of fruits and vegetables that are naturally in season - and good for you.

After you’ve done all you can to firm and tone your body, it’s time to think about the condition of all that skin showing off in a bikini - and that’s a lot!

To achieve glowing, silky smooth skin that you’ll be proud to flaunt, begin by exfoliating. Exfoliating removes dead skin cells that lay on the surface of your skin and leaves it soft and toned. To effectively exfoliate your skin, use a natural bristle brush or your favorite exfoliating cream.

Remove unwanted hair by using a razor, waxing or hair removal cream - and don’t forget to use a moisturizer afterward. And, keep your skin in top condition by using a sun screen - and apply it often when you’re on the beach. You’ll also avoid wrinkles and skin cancer as you age.

Make the time and effort to follow the above tips and your body can be bikini-ready and as sizzling hot as the summer temps.

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Kicking your metabolism into shape so that you burn more calories rather than adding more fat to your body may take some drastic measures. Flushing the fat from your body is one way to increase your metabolic rate. It also rids the body of toxins that cause you to feel bloated and sluggish.

Fat tends to find a home in your body in three main areas – butt, hips and thighs. Flushing out the fat targets these areas of your body rather than other diets where you may actually lose muscle mass.

Here are five tips for flushing unwanted fat out of your body that will lead you to weight loss success.

1.Lower calorie intake. Calorie count should be between 1000 and 1500 daily for the first couple of weeks.

2.During your fat flushing diet, you should add some good fat (such as flaxseed oil) as well as some protein, vegetables and fruit. Spices (such as cayenne pepper) are also a great addition to the diet plan.

3.Drink plenty of water, green tea and other liquids that act as a diuretic to flush out toxins and fat.

4.Get plenty of sleep. Sleep acts as a restorative process for your body and shouldn’t be neglected.

5.Keep track of all your activities, food and drink. You can jot the information in a notebook or enter it into one of the many online “journals” that are available.

Exercise is also important during this time, but don’t overdo it. You may feel weak because of decreased calorie intake. A brisk walk around the block or ten minutes on the treadmill will suffice.

After two weeks of the above regimen, you can increase your calorie intake to 1500 calories and add more carbohydrates to your diet. Follow this plan until you reach your desired weight. By then, your metabolism will have the boost it needs to work more efficiently.

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Some medical professionals find that drastically lowering your calories is unhealthy and maintain that you’ll eventually put the weight back on. It’s true that you lose weight rapidly and unless you stick to the diet, you’ll more than likely put the pounds back on at a later time.

But you have a deadline to meet (such as fitting into that new bikini before your first trip to the beach), try the fat flushing diet for a couple of weeks to see quick and pleasing results.

Do you have a decent body except for that middle roll of flab that just doesn’t seem to go away no matter how much you exercise or attempt to spot reduce that area? The truth is that the spare tire around your middle is fat – and you’re not going to see the 6-pack abs buried beneath until you get rid of it.

The trick to reducing fat around your middle is to reduce your caloric intake and eat foods that are proven “fat burners” such as lean protein, salads and vegetables. Reduce your carbohydrate intake, especially in the evening hours when your body is slowing down. Adopt a low fat diet for your lifestyle to burn the unwanted fat and eventually reach the show-off abs you desire.

There is a difference between toning your abs and reducing the fat around your middle. Toning abdominal muscles can be achieved by exercising, but removing the fat must take place from the inside out. It won’t do you any good to try spot reduction exercises if you don’t get rid of the fat first.

There’s no such thing as an immediate “fix” for a flabby tummy.  You can spend hundreds of dollars on pills and creams, but you’ll soon realize that the only way to six pack abs is to work at it!

While you’re concentrating on a low fat diet, you’ll want to tone and firm the abdominal muscles that lie beneath the fat with exercise. The key to exercising your abs is to do the exercises correctly. If you’re concentrating on tummy crunches to firm your abs and performing them incorrectly you’ll never see success.

So, before you exercise, learn how to do it properly. For example, if you’re doing crunches, learn the correct method of breathing as you’re exercising. A number of good online sites contain information about how to perform abdominal exercises. One program I strongly recommend is the Truth About Abs.

Concentrate on resistance training when firming and toning your abs. Use a “fit ball” (sometimes called “exercise ball”) for support if you have problems with your lower back. And don’t overdo it. Three sessions a week is plenty when you’re exercising muscles that have lain dormant for awhile.

Cardio exercises (aerobic) designed to rev up your heart rate can help burn fat, so be sure to include them in your exercise regimen – and include the ones that work both your upper and lower body. It’s best to do cardio exercises in the morning – and always on an empty stomach.

Don’t be discouraged if you don’t see results as fast as you’d like. Remember, those 6-pack abs are buried somewhere beneath that fat roll. It’s your job to find them. Good luck!

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Secondly, I thought I’d try something different today. I’ve converted one of my articles entitled ‘6 Surprising Natural Fat Burners‘, into a video. It’s pretty basic as I have little technical knowledge, and apologies for the poor music, but hopefully you’ll enjoy it anyway. It gives some fantastic weight loss tips.

The waist, butt and thighs are the problem areas for many. They age and sagg faster than other areas of the body. Some exercises can contribute to returning these areas to their former glory. This article will reveal how you can firm up your saggy bum, eliminate excess fat from your stomach and slim your thighs.

Slim Your Waist

Before we discuss an exercise for the waist, one thing you should be aware of is that stress contributes to abdominal weight gain. Eliminate stress to aid weight loss around the waist.

Now for the exercise. Lie on your back with knees bent and hip-width apart and your feet flat on the floor. Bend up your leg so that your right ankle rests on your left knee. Place your hands on your temples and tuck in your chin to extend the length of the back of your neck.

Breathing out, draw your abdominal muscles towards your lower back and lift your left arm and shouldertowards your right knee. Don’t try to lift too high. Breathing in, return your elbow to the floor and repeat 10-12 times. Repeat on the other side.

Firm Your Butt

Lie on your back, knees bent and hip-width apart, feet flat on the floor, outside edges parallel, arms by your side with palms facing down. Draw your abdominal muscles towards your back throughout the movement.

Breathing in, engage the muscles in the buttocks and back of the thighs and raise the pelvis away from the floor. Hold at the top for one breath in and out. Roll down with the out-breath in a controlled manner. Repeat 10 times.

Tone Your Thighs

Lie on your front with your brow resting on your hands, feet together with a medium-sized ball placed between your thighs. Breathing in, draw your tummy muscles towards your spine. Feel a hollowing beneath your stomach, imagine a berry is placed there and you don’t want to squash it. Breathing out, squeeze your inner thighs and heels towards each other without engaging your buttocks. Hold the squeeze for one full breath in and out. Release and repeat about 10 times.

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By training aerobically and boosting the efficiency of the cardiovascular system you are improving every part of the body function. Training with weights and strengthening muscles maintains good posture, bone density and joint mobility into old age. Here are six tips for a natural body rejuvenation through exercise.

1. Aim to exercise for at least half an hour at least five times per week. If you can, try to workout for an hour. If you can’t find time for an hour slot, then break it up into 20 minute sessions. At least two sessions per week should be resistance training, while the other three sessions should be cardio workouts, such as swimming, jogging or cycling.

2. Sometimes the enthusiasm associated with beginning a training programme causes you to launch whole-heartedly into your regime. This can cause injury and fatigue. Instead, start slowly and gradually build up the intensity at which you work.

3. Some people like to begin the day with a morning swim or a rejuvenating yoga session, others like to go for a run in the mid-afternoon and others like to exercise in the evening. Find a time that suits you best and exercise then.

4. Try to incorporate your workouts with your family and friends. Use your exercise time to spend time with your kids, friends and colleagues. Play tennis with your kids or have a game of football with your friends. This way you can socialise and workout your muscles.

5. When possible, exercise outdoors. Being outdoors gives a feeling of exhilaration, but also of peace and tranquillity. Get outside when you can. Go for a jog at dawn, a swim in the ocean, or have a yoga session in the park.

6. Workout in four stages. A gentle warm-up involving gentle jogging and stretching, aerobic or cardiovascular exercise to work the heart and lungs, strengthening exercises to work the muscles, and finally a cool down stretch.

This is one article in a 10 part series on how to look and feel younger naturally. This article reveals how cutting the flab from your body adds years onto your life and slows down the aging process considerably. Also revealed are proven ways to cut the flab quickly, easily and naturally.

Cutting the flab is one excellent way to not only look, but feel younger and healthier too. Getting rid of that excess fat around your chest, waist, butt and thighs will sky-rocket your self image, boost your self confidence and make you look and feel younger and healthier.

Firstly, what are the effects and consequences of being overweight. Reading these, I hope, will give you the motivation to shed those extra pounds.

People who are overweight are:

- more prone to a variety of different cancers, such as breast cancer
- less resistant to harmful organisms and more likely to be ill
- more prone to hypertension and high cholestrol levels

So, what can we do about it?

Firstly, diet is an important factor. Make sure to eat a variety of fresh fruit and vegetables to ensure you get an adequate supply of minerals. Go organic if you can. Consume plenty of fibre and wholegrains. Consume oily fish, such as mackrel for it’s omega 3. Consume tamarind fruit, green tea, dry nettle leaf and apple cider vinegar. All four speed up the fat burning process.

Secondly, exercise! I know you hate it, so we’ll change the word exercise to ACTIVITY. You don’t need to do running and swimming to lose weight. You don’t need to go to the gym every day to see results. Simply by moving about you are losing weight, whether it’s walking to pick your kids up from school or going shopping, you’re body is working and it’s burning calories. Once you stop being active your body shuts down. Your metabolism decreases and you pile on the pounds much quicker. Don’t let that happen!

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