How Many Calories to Lose Weight?

Calorie is the measure of energy in a food. Scientifically, one calorie is that amount of energy that is needed to raise the temperature of 1 gram of water by 1 degree centigrade.

The calorie needs of different people are different. The calories that are derived from our food are needed for the functioning of one's body to keep us living, and for doing other activities.

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Sixty to sixty five percent of the calories one consume are expended for carrying out body functions such as breathing, digesting, blood purification, heart beating, maintaining body temperature, etc. Another ten percent is expended in processing the food that is consumed.

A minimum of 1200 calories per day is required to just keep you living. A lower calorie intake than that will decrease your iron level and lower down your metabolism.

Different people Different calorie needs

Many factors such as one's age, size, gender, weight, height, activity level and the climatic condition of the surrounding environment determines the calorie needs of an individual.

The smaller body size and the warm environmental temperatures make the calorie requirement of those living in tropical climatic conditions lower than that of the same age group of people living in temperate regions.

Similarly, age also has a vital role in determining your calorie needs. A person in his or her mid twenties will have the peak calorie needs of 2300 calories per day. A gradual declination in this amount occurs as your age increases. This decrease in the calorie needs with increasing age is partly accounted to increase in fat accumulation.

Next is the gender factor. Generally men need five to ten percent more calories than women. This is because men have greater percentage of lean muscles in their body. However, pregnant and lactating women need about 300 to 500 more calories each day than what they usually need.

Physical activity is another important factor determining calorie needs of individuals. A person, whose work involves more physical labour, will have higher calorie needs than another who leads of his same age leading a sedentary lifestyle.

Calorie contents of different types of food.

Various kinds of nutrients provide different amounts of calories. Approximately, carbohydrates and proteins contain about four calories per gram of their weight. There are about nine calories in a gram dietary fat, and around seven calories in a gram of alcohol. This obviously shows that a reduction in the intake of foods containing more fat and drinks that are alcoholic will reduce your calorie intake.

Dieting however doesn't mean only consuming low calorie foods. Your diet should also be nutritious on the other hand. A nutritious diet plan will aid in weight loss through various ways.

The first and the foremost way is through your metabolism. Metabolism is the term used to refer the way your body processes and uses the food that you eat. There are a number of minerals and vitamins needed to maintain the efficiency of your metabolism. A proper metabolism will be hampered if your body lacks any of these minerals and vitamins. This will in turn affect your weight loss pattern adversely.

Secondly, a lack in proper nutrition will create problems in digestion. The food that you eat will not be digested and assimilated properly. The digestive system needs nutrition like minerals and vitamins. Besides, it also requires dietary fibre. The gastro intestinal tract, also known as the GI tract is benefitted if your intake of dietary fibre is plenty, as this helps to clean up the tract, and prevent constipation and indigestion related complaints like IBS and diverticulosis.

Here are some other types of food that are related to weight loss and gain.

Empty calorie foods: Empty calorie foods are the worst kind of foods from the nutritional and calorie point of view. These are those drinks and foods that add many calories to your diet, with a little or no nutrition at all. They provide no vitamins, minerals or disease fighting phytochemicals to your body compared to the calories they add. People who are overweight or obese or those who are trying to lose their body weight should avoid empty calorie foods. Energy drinks, carbonated beverages, sweets, regular sodas, soft drinks, candies, etc.

Calorie dense foods: Foods high in fat calories and foods high in both fat and sugar come under the category of calorie dense foods. They include sausages, butter, mayonnaise, full fat cheese, white flour muffins, certain types of commercial popcorn, rich bread snacks, candies, etc. Calorie dense foods are usually processed foods. They are not recommended for those anticipating to lose their weight.

Negative calorie foods: Negative calorie foods are those foods that burn more calories for their processing than what they actually contain. The calories that these foods contain pose much resistance and your system has to apply much energy to break them down. This provides these foods with a natural and ample fat burning ability. Consume these foods in order to lose weight fast. Asparagus, celery, lettuce, onions, papayas, spinach, turnip, cucumbers, chili peppers, green cabbage, broccoli, carrots, beets, mangoes, cauliflower, garlic, zucchini, pineapple, oranges, raspberries, strawberries, grapefruit, cranberries, lemons, apples, tangerines, etc are negative calorie foods.

Fat burning foods: There are certain foods that help you in many different ways each in burning down your body fat fast. Examples of such kind of foods are avocados, olives, green tea, ice cold water, chillies, spinach, eggs, baby potatoes, sweet potatoes, cinnamon, almonds, seeded breads, oily fishes, oat meal, whole wheat pasta, beans, pulses, etc.

In order to have the best kind of weight loss through calorie control, include all groups of foods in your daily diet. Include even fats, but the right kind of fats like the poly unsaturated and monounsaturated foods. Aim to lose not more than 2 pounds of your body fat per week. Don't cause a complete calorie control that is relied entirely on your diet. Burn about fifty percent of the calories that you want to cut from your daily intake through exercises. Exercises will not only help you lose weight, but also shape and tone you up!

How Many Calories to Lose Weight?

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Top 15 Easy to Implement Nutrition Tips

Do you realize that eating foods that will help you feel and look better is just a matter of choice? Feeling more energetic or losing those extra pounds begins with what we choose to eat. Whether your goal is to lose weight, tone up, or increase your energy or fitness, a healthier lifestyle begins with nutrition. The following are easy to follow tips to help you begin making the choices that will get you on the road to achieving the results you desire. For anyone looking to take it to the next level, online fitness and nutrition coaching is The Future of Fitness and I strongly recommend it for consideration.

  1.  Do not avoid or skip your meals. Instead go for five to six meals or snacks every three or four hours. Feeding your body throughout the day keeps your "furnace burning". 
  2. Drink 8 to 10 glasses of water daily.  Not only will it help flush toxins out of the body but having a full glass of water before a meal will help fill you up so you are less likely to over eat. 
  3.  Eat red, yellow, orange, and green vegetables. Vegetables are low in calories, loaded with vitamins and antioxidants, and a great source of fiber.
  4. Include a variety of fruits in your diet. Not only will they help satisfy a sweet craving but they too are low in calories, high in water, a good source of fiber, and loaded with vitamins and antioxidants.
  5. Breakfast is a must! Your body needs fuel to start both your day, and your metabolism.
  6. Eat lean proteins with every meal. Choosing egg whites, white meat poultry, and fish more often than lean beef/pork will reduce the fat and calories you eat.  Eating lean protein is essential in building and keeping healthy muscles. It also takes longer ser to digest, therefore, keeping you fuller longer.
  7. Whole Grains are a store house of fuel and energy for the body. Whole wheat/grain breads, cereal, pasta, and brown rice are just a few delicious choices.
  8. Watch the FAT. Choose low fat or fat free whenever possible but remember consuming the "right" fat is essential in keeping your body healthy. 
  9. Limit Alcohol intake.  Not only can alcoholic beverages contain hundreds of calories, but it is a toxin that affects the tissues and organs in the body.
  10. Portion Control. How much you eat is as important as what you eat. 
  11. Choose freshly prepared meal over packaged. Though convenient, many can have high calories and low nutrition.
  12. Indulge yourself in a treat, but watch out for serving size and frequency of treats. Having too many treats will sabotage your efforts.
  13. Eliminate sodas. Cut down on your sugar intake in all other beverages like tea, coffee and milk. 
  14. Exercise daily to increase your rate of metabolism. Maintain a journal of your daily in take.
  15. Last but not least be practical, conscious and fine tune your diet to get the optimum nutrition. 
These simple tips will get you on your way to looking and feeling better! No fad diets necessary or wanted. Learn to live a healthier lifestyle forever!


Top 15 Easy to Implement Nutrition Tips

Jason J. Horsley is the CEO/Founder of eFitness for Life an online fitness and nutrition coaching solution that provides an affordable, convenient alternative to conventional, expensive dietitians and personal training. Through both eFitness for Life and Health and Wealth for Life, Jason is using his 15+ years in the fitness industry to help individuals across the globe not only look better, but feel better and live longer. The eFitness for Life team is made up of coaches/trainers around the US, working with clients throughout the world via the World Wide Web and the state-of-the-art eFitnessTracker software!

By Jason Horsley
CEO/Founder, eFitness for Life

What is the Quickest Way to Lose Weight?

If you find yourself asking what is the quickest way to lose weight, then you are probably in the same boat as most of the population.

There are many different ways to lose weight quickly, but if you choose to undertake such a method, you must be aware of two factors:

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1. Weight is an umbrella term. In reality, weight is comprised of two different types: fat and muscle. If you lose weight quickly (e.g. fasting for a few days), then the weight lost will be a combination of fat and muscle.

"Muscle" is a term that scares many people. People, particularly women, are scared of looking like bodybuilders. Be aware that it is actually incredibly difficult to put on muscle, especially in women, who lack the testosterone to do so.

To put it in a better context, muscle represents the shaping of our bodies. If you maintain more muscle than you do fat, then you will look wonderfully trim. If you lose weight, I.e. a combination of fat and muscle, then you will effectively go from being a fat pear-shaped person into a smaller pear-shaped person. If you want to see all the curves in all the right places, have the killer butt or lose the love handles, then you need to maintain as much muscle as you can while losing fat.

2. If you choose to lose weight quickly, always remember that it will never last. It is a sobering thought, I know, and not one many people want to hear. But it is the truth. Ultimately, if you need to lose 20 lbs, then you could do it quicker by sticking to a solid, progressive regime than you could by attempting diet after diet.

There is a third form of weight, and that is water. Our bodies retain an awful lot of water when we live in a state of dehydration and, surprisingly, most of us are dehydrated most of the time.

If you want to know what is the quickest way to lose weight, then you won't go far wrong with super hydration. Your body can store several pounds of water (some suggest as much as 10 lbs) while you are dehydrated. This is excess water you do not need. In order to get rid of it, you can drink copious amounts of water to flush it out. In effect, you are telling your body that you are now hydrated and don't need the spare reserves, so the body ditches them.

If you drink 8 tall glasses of water a day, then you should see significant weight loss within a week or two. Those of you familiar with the Atkins diet will know that the two week "Induction" process involves drinking lots of water as well as reducing carbohydrate intake. A lot of people report big weight loss in this period, and attribute it to the strict conservation of carbohydrates. However, many would contend that it is actually the water expulsion that has done the trick.

However, with that said, Atkins does provide a fast way to lose weight. Some would argue that it is down to the effect of ketosis. I would argue that it is because of calorie restriction. Atkins is high in protein, which leads to appetite suppression, and studies have shown that those on Atkins actually consumed less than they did before they started the diet. Either way, the sheer black-and-white lack of ambiguity of the diet makes it a great way to discipline your eating - and shed some pounds - in a short period of time.

Ultimately I would recommend simply sitting down, slapping your belly, and accepting that if you want to be in the best shape of your life, then you will need to do it properly. It is nothing to be scared about.

If you have 60 lbs to lose, fine! Nail off each of those suckers, day by day. From 60 lbs to 59 lbs to 58 lbs to 57 lbs etc. Stick a tally chart next to your bed and check off each pound you burn. Don't make it a chore - make it fun. This is you getting into the best shape of your life.

So don't ask what is the quickest way to lose weight. Instead commit yourself to drinking plenty of water, eating good food, and doing resistance exercise to maintain your healthy muscle while the fat is blowtorched off.

What is the Quickest Way to Lose Weight?

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Weight Loss Motivation

Benefits of a Weight Loss Workout

Workouts are essential for everyone because of the sedate lifestyle led by most people today. Sedate lifestyles are depicted by the desk jobs that most people have, sitting in front of the computer for long hours and even restriction on movements due to prolonged working hours. As a result most people are not able to find time to exercise or even indulge in some other forms of physical activities.

Hence it becomes essential that workouts should be done so that you can get the required amount of movement and activity which the body requires for a healthy living. Workouts can also be of various kinds. These include workouts like stretching, cardio vascular workouts, aerobics, weight lifting, yoga and various other forms of exercises also. Usually different workout programs include different forms of exercises. Though the body requires a certain amount of each it is not feasible for most people to perfect their levels of fitness.

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One of the biggest benefits of workouts are they cater to the fitness levels of the users and ensure a healthier living. Workouts help to increase the overall activity rate of the body which results in the body being less sedate, capacity to perform different kinds of activities and other related factors also. The main purpose of doing these workouts are not only losing weight but also improving the fitness levels of the body.

There are many workouts which help the body to flush out toxins from the body through perspiration. These include aerobics, weight lifting, walking, jogging, etc. As a result of these workout programs one can easily flush out the harmful toxins from the body and get glowing and healthy skin.

Through workouts the metabolism rate of the body increases. This is very beneficial for those who want to lose weight and even for those who want to gain weight. Those who want to lose weight can eat healthier food due to food being converted to energy and consume lower number of calories so the body can burn more calories than it can consume. But those who want to gain weight through the same process can also do so because workouts help one to feel hungry and hence food can be consumed which would help them to put on more weight.

Also workouts help in improving various kinds of mental functions of the body. It has been seen that those who exercise on a regular basis have sharper memory and response time. This happens because the brain is stimulated to perform various kinds of activities through the increased flow of blood. These help the body to perform various kinds of motor and psychological functions with ease.

Through workouts you can also focus on certain fat loss areas. Workouts help to lose weight, fat and build muscles. Hence the areas like the tummy, arms, legs; etc. can be shaped and defined. It is essential for the body to keep getting new challenges while working out so that it does not get accustomed to the regular pattern of exercises. Workouts should be done at least 4 days a week to get the best results especially weight loss.

Benefits of a Weight Loss Workout

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3 Quick Ways to Lose Weight - And Keep it Off

If you are looking for some quick ways to lose weight, you've come to the right place. This article will describe 3 quick ways to lose weight, and will even go into the some of the detail of how these 3 quick ways to lose weight can be best accomplished.

Before we begin, let me just remind you that length of time when referring to "quick" is debatable. It could mean in a day, a month or a week to different people. But, the more you focus your efforts and your will, the faster your success will come.

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The first of the quick ways to lose weight focuses on adding exercise to your daily routine. Not only is this vital for weight loss, but it's also important for overall health, as well. Countless studies have shown that exercise helps ward off disease, improves heart health, and can even reverse Type-2 adult onset diabetes. For men, hitting the gym and "lifting weights" is one of the best ways to lose weight fast, but the results can be quite dramatic for women too. Actually, this is probably my favorite of the 3 quick ways to lose weight, as I have had great long-term results from weight training.

The second of the 3 quick ways revolves around changing what you eat (instead of on how much). By substituting bad foods for healthier alternatives, you stay full and give your body what it needs without feeding your fat cells. When you do this, your body will naturally become leaner, stronger and healthier. For example, substituting fruits and veggies for candy snacks is something I recommend often as one of the quick ways to lose weight. Also, if you drink soda (or pop, as some people call it), switching from sugary soda to diet soda will make a huge difference in how much you weigh over time.

Note: I know that some people have concerns about aspartame. Personally, I think that obesity and diabetes are far greater (and more immediate) dangers. If you are still worried, switch to unsweetened tea or water.

The last of the 3 quick ways to lose weight revolves around changing how much you eat. Some people simply eat too much. I know of several people who have taken the advice of eating 5 or 6 meals a day, and twisted it into a license to consume a heaping plate of food every 3 hours. This is NOT good. The body was not designed to eat all of the time. In fact, our bodies are well-equipped to preserver (and even thrive) on periods of low calorie consumption. There is now much evidence that suggests that those who consume fewer calories throughout the day are healthier, happier, have fewer diseases and will very likely live longer. Of the quick ways to lose weight, this is always everyone's least favorite, but it's actually the most effective for kicking off a weight loss plan by breaking food addictions, shrinking your stomach and giving you confidence by providing a quick drop in body fat.

So, there you have the 3 quick ways to lose weight. Needless to say, combining these quick ways to lose weight will certainly give you the best results. If you plan on doing this, a good approach might be to start out with a detoxification or cleansing fast, to break any and all food addictions and "reset" your stomach. Then, when you break the cleansing fast, choose healthier foods to return to, such as veggies and fruits. Then, join a gym and start a good resistance training routine. Blending the 3 quick ways to lose weight will have you thinner, healthier and live longer.

3 Quick Ways to Lose Weight - And Keep it Off

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1500 Calorie Diet Menu and Meal Plan

1500 diet menu and meal plan is one of the effective ways to lose weight. This plan gives a nominal amount of calories that are required to support the metabolism and the daily functioning of the body. Weight loss in this case is induced by consuming fewer calories than what we consume normally. This 1500 diet plan provides the right amount of calories which will stimulate weight loss and at the same time will keep your body energetic and filling that you will never feel that you are on a diet.

The best way to start with a 1500 calorie diet menu is to strip your refrigerator of all the junk food. Go grocery shopping and fill your fridge with a lot of fruits, vegetables, nominal amount of dairy products and skinless chicken. Throw away all carbonated drinks like sodas and diet sodas. Your primary source of fluids during this period should come from water, green tea and zero calorie beverages.

\"diet Meal\"

The next step that you need to do before starting on the diet plan is to talk with your doctor or a dietitian or seek the help of a professional health expert. Be sure that you are taking in the right nutrients during the entire dieting period. Only if you get a green signal for your diet plan here from the doctors, should you proceed with your plan. Do not follow diet plans on your own as it is very risky and you may irrevocably destroy the body that you now have.

Once you have done all this, you are ready to start with a plan.

Sample 1500 calorie diet plan: With a 1500 calorie meal plan dieting will not be a grueling or boring process. You have a lot of options to make up the 1500 calories every day. You should aim at attaining 30 percentage of necessary fat content, 40 percent of proteins and 30 percent of carbs for a day.

Sample Diet 1:


The breakfast in a 1500 calorie diet plan typically consists of one and a half cup of shredded wheat meal, one and a half cup of skimmed milk and half a cup of juicy strawberries.

Mid Morning Snack:

You can have scrambled eggs that include one whole egg and the white of four other eggs and half a grape fruit.


Lunch should primarily consist of half a cup of brown rice, hundred and ten grams of skinless chicken and hundred and eighty grams of beans.

Evening Snack:

Hundred and fifty grams of salmon, a cup of cooked broccoli and 150gms of yams can be taken as an evening snack.


110gms of chicken breast, three table spoons of light Italian dressing and two cups of mixed green salad will make up the dinner. Make sure that you have your dinner at least two to three hours before you go to bed.

Sample Diet 2:


You can have a spoonful of peanut butter splattered on whole wheat low fat bread for breakfast.

Morning snack:

Your morning snack can be made as small low fat yoghurt that is topped with teaspoon full of ground flaxseeds.


For lunch you can have two cups of steamed vegetables along with a mixed salad topped with olives and vinegar and three ounces of mahi mahi that is grilled.

Afternoon Snack:

You can treat yourself with a small apple and a spoonful of natural peanut butter.

Dinner: Dinner can be chiefly made of a salad that is comprised of two cups of lettuce or spinach seasoned with a pinch of salt and a squirt of lemon, two hard boiled eggs, a thin slice of turkey, a thin slice of chicken, half a tomato and quarter a cup of sunflower seeds.

The above mentioned diet plans are not a prescription. They can be taken as the starting point to begin fat and weight loss. Taking these as a base you can devise your own diet plans. Make sure that they are rich in proteins, carbs and also has adequate amount of essential fats. Fats can come from plant based foods such as olives, olive oil and avocado. Skinless, boneless chicken, turkey and fish are good sources of protein. Fresh fruits and vegetables and whole wheat products are rich in carbs. But always remember, before embarking on a diet plan it is absolutely critical to get the approval of an expert, a doctor or a dietician.

Also find out the consecutive number of days this weight plan should be sticked on to. Following such low calorie diets for a prolonged period of time can seriously affect the metabolism and the balance of your body. It should be followed only for the prescribed period of time for which the body can withstand the effects of the low calorie intake. So be sure to do a lot of ground research before you start with your diet plan.

1500 Calorie Diet Menu and Meal Plan

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Two Weeks Tuna Diet Plan Which Works

This is a real tuna diet plan which works and allows you to lose 11 pounds in the first two weeks. Tuna diet plan suits people who like seafood products.

Create your own diet menu. You need to choose one meal from four options for breakfast, lunch and dinner.

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1. two slices of black bread, lettuce, tomato, 50 g of tuna in its own juice.
2. 25 g of flakes (without sugar) with milk, toast of black bread with a little marmalade, a small banana.
3. A toast, 50 g of tuna in its own juice, a glass of lemon juice, tomato.
4. 50 g of boiled mushrooms, one boiled egg, and one slice well roasted on grill bacon, a crispy cracker, cup of orange juice.


1. 150 g of tuna and a large portion of mixed salad, filled lemon juice.
2. 90 g of tuna and a large portion of mixed salad, filled lemon juice, a small bun.
3. A toast, boiled tuna with tbsp of tomato sauce and a large portion of green vegetable salad, mixed with lemon juice;
4. Sandwich of two small slices of black bread with salad and tuna.
In addition, the meal must have fresh fruit (choose one) - apple, orange, pear, plum or two small bananas.


1. 150 g of smoked ham boiled in water, 12 g of spaghetti in tomato sauce, boiled tuna and broccoli or cabbage.
2. 250 g of chicken, cooked on a grill (without skin), green beans, baked tomatoes, 50 g of mushrooms boiled in a small number of chicken broth, a large portion of green salad filled with lemon juice and a glass of diet yogurt.
3. 75 g of low- fat roasted meat with 150 grams of tuna, mushroom soup with onions, tomatoes and spices; 125 g of boiled potatoes, a large portion of cabbage and cauliflower.
4. 150 g of boiled tuna with the addition of lemon juice and 6 g margarine, courgettes or cauliflower, broccoli, lemon slice.
It is also necessary to include fresh fruit after dinner.

Alcoholic drinks and snacks:

A glass of dry wine glass; crispy bun with salad; small chocolate bars or two dry biscuits, 150 grams of grapes.

It is recommended to consult health care professional before beginning any new diet.

Two Weeks Tuna Diet Plan Which Works

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Gout Recipes

A person's diet changes dramatically when he is diagnosed with gout. Red meat, organ meat, shellfish, beans, and legumes are not allowed. The use of salt and oil should be limited. Alcohol intake is discouraged. So what else is there to eat and drink, you may ask. The answer is a lot. It is all just a matter of preparing the food you are allowed to eat into a fantastic and filling meal. Let this article guide you to the food that you can eat and the delicious ways to prepare them.

Gout-friendly ingredients


There are still many foods that a person who has gout can enjoy. Fruits like watermelons, oranges, and grapefruit and foods that are rich in complex carbohydrates like brown rice and whole wheat bread should make up 40 percent of a gout sufferer's diet. Cherries in particular have been said to be very beneficial in lowering uric acid levels in the blood. Aside from red meat, fish, lean meat such as chicken breast, and soy products are also great sources of protein. Vegetable oil instead of animal fat should be used.

Since salt should be used sparingly, other food flavorings should be used. Replace salt with herbs and spices like basil, marjoram, and oregano. Use garlic in particular because it is also known to lower uric acid levels in the blood.

Food preparation

Instead of frying, bake or grill fish and lean meat. Marinate marlin or swordfish with crushed garlic, pepper, and other spices, and grill it over fire. Serve this with brown rice and grilled vegetables like zucchini, bell peppers, corn and squash on the side.

For drinks, water is best but it will not hurt to try something different once in a while. For a refreshing drink, make a smoothie out of bananas, apples, watermelon, and silken tofu. Silken tofu is a great additive to smoothies. To sweeten, add a little honey or maple syrup. These are invert sugars and not simple sugars so they are just fine.

Gout Recipes

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Female Body Building Diet

The main difference between a man and a woman in terms of body building is their metabolism. A woman has a harder time metabolizing fat than a man. Women also have a harder time gaining muscle than men. This is important when choosing a female body building diet to enter into.

Another crucial difference between a man and a woman are the hormones they produce. Specifically, men produce testosterone while women cannot. Testosterone is an important hormone used to increase the size of your muscles. This is the reason why men have bigger muscles than women.


Women who undergo weight training thus cannot become bulky. What a lot of female body builders do is that they take steroids, which have synthetic testosterone, together with their female body building diet. This is what makes these women muscular.

To be able to keep yourself fit, you also have to engage in an effective female body building training program. Your training program should be suited to your body building goals.

Typically, a good training program combines cardiovascular exercises, such as running on a treadmill, alternating with weight training exercises. Cardiovascular exercises help you lose fat, while weight training exercises help you build muscle. Some women can also include additional stretching and flexibility exercises to their workout.

Of course, an effective body building training program has to be combined with specialized female body building diet program to produce the best results.

Just because you exercise does not mean you can eat anything you want. The amount of calories you burn depends on your metabolism. Thus, your metabolism also dictates how much you can eat. If you eat more calories than the amount your body can burn, the calories will become stored as body fat.

Since women store fat more readily than men, a general rule for women body builders is to lessen the amount of fat and cholesterol in their female body building diets. Healthier low-fat and low-cholesterol alternatives to most foods, such as milk and yogurt, are now available for you to include in your female body building diet.

Female Body Building Diet

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How to Lower Your Blood Sugar Without Medications

How to lower blood sugar without medications is the beginning of a new way of living. Most diet programs available today could be adapted to keeping your blood sugar in control. However, you must plan your calorie intake each day to match what your caregiver has prescribed for you whether it is 1200 calories or even 2000 calories depending on your body size, gender and activity level. So to get started let's discuss implementing your sugar control diet.

Meal plan or meal planning is necessary to successfully control blood sugar while becoming healthy from what you eat. The first step is to plan your schedule for Meals. Optimal results are obtained by eating: Breakfast, a mid-morning snack, Lunch, an afternoon snack, Dinner and a "just before bedtime snack". In other words 6 "meals" each day.

\"diet Meal\"

Healthy dieting must include foods in proportion from all the food groups: protein, fat, and carbohydrates. These food groups include most vegetables, fruits, grains, nuts and beverages. Protein in small amounts in each and every meal and snack is required to make this sugar control diet work.

Protein is slower to digest, which keeps your metabolism working and helps prevent feeling hungry and deprived. Acceptable proteins include lean red meat, ideally no more that 3 oz.s. three times per week unbreaded fish, unbreaded chicken, raw nuts, eggs, cottage cheese and unsweetened (plain or flavored) yogurt can be used to satisfy your requirement for protein which should be 10% to 35% of your overall diet. Dried beans, nuts and seeds can be considered protein but are sometimes "incomplete" so must be eaten with other foods so care in portion and calories is advised.

Carbohydrates includes fruits, vegetables and grains.

Vegetables: Vegetables, especially raw vegetables are your friend. Raw green and red vegetables are unlimited. Eat as much as you want at any meal or snack. Some vegetables have the reputation for burning more calories than they provide especially Celery. Lettuce, Cabbage, Broccoli, are great "treats" when combined with a homemade yogurt dip flavored with zero calorie spices from your spice rack. Cooked vegetables regardless of color and yellow or orange vegetables and potatoes, rice, bread are in the measure category: 1/2 cup equals a serving or the equivalent of one slice of bread and must be calculated into your daily calorie allowance. The exception is corn creamed or whole kernel which is 1/3 cup. Some fun recipes are available at Cararta's Facts including peanut butter celery sticks.

Fruits: Fruits include almost any fresh fruits or berries except for mango and bananas. No fruit juice...except as listed under beverages! Fresh means fresh so no canned, dried fruit. Can use frozen if no sugar added.

Grains: Some diets restrict bread, oatmeal, grits and rice however I often have a sandwich for lunch including two slices of bread, all you have to do is make sure to include these calories in your daily allowance and have a protein filling and you will be fine. The body needs a certain amount of carbohydrate for quick energy while waiting for the protein to digest. A small baked potato with 1 tablespoon of regular sour cream with dinner is fine. Again just keep track of what you eat!

Beverages: Water is great!. Unsweetened tea is fine. If you count the calories you can have fresh fruit juices no added sugar diluted with water...half water-half juice (grape is good) but count the calories! I love coffee, but found more than a cup per day seemed to slow down my weight loss. Your choice!

Not listed but important is fat. Every diet should include a certain small amount of fat. You can get this from lean red meat, oily fish, certain nuts, olive oil (salad dressing) canola amount daily equivalent to 3 pats of butter! Fat helps with sugar control as it's digestion takes longer than carbohydrates so it helps maintain a level sugar rate with fewer spikes and lows. Forget the fake "butters" what is in them is worse than fat!

While on the food part of this program: I personally do not like "lite" fat free, reduced fat, sugar free or artificially sweetened anything. Besides their unpalatable taste, they often contain more calories than the original because of attempts to make them"taste"acceptable. It has become accepted that some of these altered foods can cause digestive problems (diarrhea when over consumed). Decide for yourself.

Final recommendation regarding the diet part of the control blood sugar plan. There are certain supplements and herbs that can help control blood sugar. Two that I use are Cinnamon and Chromium. Do your own research or talk to a nutritionist.

Exercise: Exercise is necessary to lose weight and control blood sugar and stop taking medications. Just like the scheduled meal plan, exercise should be on the "menu" every day. The easiest, least expensive and probably the best exercise is Walking. Walking uses your whole body, especially if you swing your arms when you walk. Thirty minutes a day or the equivalent is required. Riding a stationery bicycle if you can't walk or don't have a place to walk will meet your exercise requirements. If you can't walk for 30 minutes, break it up into smaller amounts, gradually increasing until you can walk for 30 minutes.

Adhering to this diet will improve your life by improving your blood sugar level. If you are currently taking medications for your diabetes, keep a close check on your sugar levels and consult with your caregiver regarding adjustments to medications. Losing weight usually reduces blood sugar levels and leads to having more energy and less of that tired feeling common with uncontrolled diabetic blood sugar levels.

A footnote: If you are overweight or have close relatives with diabetes and uncontrolled blood sugar, there is the possibility that using this diet will help prevent diabetes or delay the onset of diabetes.

Finally follow your scheduled eating times using the correct food combinations and do a little walking and you will soon know how to control blood sugar levels without medications!

How to Lower Your Blood Sugar Without Medications

I am a Retired RN who has lived with Adult Onset diabetes for 30 years without taking medications and have outlined my diet and exercise program for reducing, controlling and lowering blood sugar levels. My site Diabetes Diet has more information to help in your quest for sugar control

My younger sister's Joella's fight with diabetes is detailed in a blog, Cararta's Facts with recipes and the ups and downs of trying to live on a Diabetic diet. She has an ongoing problem with combining the correct amount of food and exercise necessary to control her weight, blood sugar and diabetes.

Lose Weight Fast - 10 Easy Ways To Knock Weight Off Quickly!

The tips below will help you lose weight fast and make sure that you do it quickly and in a healthy manner.

There are no fad diet tips below like the Atkins diet or no carbs all the tips are sensible and will help you lose weight fast be healthy and happy. So here are your proven tips.

\"lose Weight\"

1. Use the cabbage soup diet to start

We all need motivation and want to see results quickly and this diet that lasts for just a week is an ideal way to get started. It is guaranteed to help you.

Many people knock off up to half a stone and you can to.

This is not a long term diet, just to get you in the mood and show some quick results.

Now your started, here are your tips.

Note: Eat what you want within the guidelines and you will lose weight fast.

2. Eat 5 meals a day. 3 main meals breakfast lunch and dinner and two snacks in between

This will help you avoid hunger pangs. Make sure you eat breakfast, it's the most important meal of the day.

Man is a grazer not a binger and we need constant nourishment throughout the day.

3. Portion Size

While you can eat 5 meals a day keep in mind portion size!

The way to guage portion size is look at your fist.

Want some rice? Then that's the amount you can have same goes for meat & fish and vegetables

4. Drink water

Drink two - three litres of iced water a day.

Many hunger pangs are simply thirst pangs, so to keep you hydrated and full drink plenty of water.

Water helps your body metabolize fat by helping the kidneys flush out waste.

When you don't drink enough water the liver which works to provide stored fat for energy also takes on the role of helping the kidneys flush out waste and is then less effective at metabolizing fat.

5. Eat carbohydrates, protein and fat

Don't ignore any group.

When eating remember to eat "naturally from the earth", the less processed the food is the better.

What this means is eat healthy carbohydrates such as brown rice or potatoes, rather than pizza.

With fat it's the same unstaturated rather than saturated fats. When consuming proteins make sure its lean protein.

6. Eat fibre and lots of it

Eating lots of foods rich in fibre helps keep food moving through your bowels.

Fiber bulks you up and makes you feel full.

The average person could lose around 10 pounds a year just from doubling their fiber intake. Start your day with a high fiber cereal and keep eating all day.

7. Lean protein

Protein can help you lose weight fast tool because of the immediate satiety factor it provides.

Protein also balances out carbs by stopping insulin spikes that can lead to low energy and sugar cravings.

Finally, protein helps maintain muscle mass which is important in the fat burning process.

At least 20% of calories per day should be in the form of lean protein.

8. Keep healthy food on hand

With our busy lives its easy to simply grab some junk food, so make sure you have healthy food always at hand so you can make a quick tasty snack.

Canned fish is ideal such as tuna, mackerel sardines or Salmon. Open the can, do a baked potato in the microwave, add some vegetables and you have a quick nutritious meal in under 10 minutes.

9. One day a week eat what you want!

One of the reasons most people fail on diets and don't lose weight fast is they are to strict.

When you are deprived of something you want it even more, so one day a week ( it doesn't matter which ) treat yourself.

Fancy a pizza go ahead, two Big Macs maybe? Do it and don't feel guilty.

Keep dieting in perspective.

If you are eating healthy food the majority of time treating yourself will do you no harm and also keep you on the right track.

Eating is one of the pleasures of life so don't deprive yourself totally of things you like.

10. Be realistic

If you follow the above guidelines you can eat what you want and lose weight fast.

Keep in mind once you are doing the above your weight will go down quicker than with any fad diet.

Don't starve yourself this wont help.

Crash dieting is unhealthy and the pounds soon come back on.

Stay with the above and you will soon lose weight fast and reach the weight you desire in a healthy manner.

Lose Weight Fast - 10 Easy Ways To Knock Weight Off Quickly!


On healthy dieting and losing wieght fast and all you need to know about healthy eating visit our website for undereds of pages of articles features and downloads at:

Diets That Work - 3 Common Characteristics

Diets that work always have some things in common, Its been said that "success leaves clues" and this is most certainly true if you want to lose weight. If you think of weight loss as a recipe then if you can find a recipe that worked for someone else then it should work for you - at least in theory. If you can find diets that work for a lot of people you can have even more certainty that this recipe can work for you.

Instead of talking about specific diets, I think its better to talk about common principals that good weight loss programs share.
With so many weight loss diets out there, the task of finding the perfect plan may seem difficult and challenging at the same time. As there are a lot of considerations to think about, how do you really choose weight loss diets that deliver? This article will show you how to pick one that works:

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1.Get yourself acquainted to different diet plans - The only way you can stumble upon the best is to primarily introduce yourself to different weight loss programs. Afterwards, sort out plans that you believe would generate significant impact to your body. Aside form this, look through diet plans that will help you solve issues with your problem areas. This includes program that targets mostly the abdominals, the thighs, arms, and the rest of your body parts.

2.Go to different weight loss forums and chat with real people - In order for you to choose the best diet program to take a crack on, it is a must that part of your research is to check out different forums that talks mainly about the program you're considering. Talking and chatting with real people who have tried a specific diet plan will help you determine if the program is indeed worth the buy. Ask questions and seek out people who had success with it. Also be careful of compulsive skeptics.

3.Google it - For your final search, Google a chosen diet program and see if what everyone has to say about it. An honest feedback will provide you a sound idea which one to prefer and which one to circumvent from your lists of weight loss programs. Big name diets are often in the news and often you will find in-depth reviews on local news channels. Be careful of review sites as it;s often biased reviews that don't really give you an accurate view on it.

Never get carried away with diet programs. In the end it's just a means to an end. It's a vehicle that will get you from where you are to where you want to be.

Diets That Work - 3 Common Characteristics

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The Best Weight Loss Diet Meal

I am going to show you the best weight loss diet meal that you could make it yourself. It's inexpensive and it helps you lose weight! This weight loss diet meal actually taste good, is quick to make. Did I mention it's inexpensive also?

Sounds cool? Okay, I'm going to show you how to make it.

\"diet Meal\"

The best type of food you could eat right in the morning is oatmeal. Why oatmeal? Because it contains a good balance of protein, carbohydrates and fiber.

What you want to do is have 3 teaspoons of oatmeal and a small bowl of cereal. (the whole wheat, natural grain kind) and have some fruits such as apples and peaches. Don't forget banana also.

The mean above is awesome and super healthy for you that actually helps you lose weight.

Why is this a good meal? Because oatmeal will slowly release energy throughout the whole day, so you won't feel hungry, compared to eating bacon and eggs.

Another thing you want to do is ... don't be afraid of eating 5-6 small meals a day. You want to keep your calories at 1500, yes, but eating 5-6 small means help you lose weight.


Your metabolism actually speeds up and you will burn fat and lose weight. (Ever wonder why some Asian people are naturally skinny even if they'll exercise? Because they got a quick metaboism)

You never want to starve yourself in order to lose weight because your metabolism slows down. And when your metabolism slows down, the slower you burn fat. The higher your metabolism, the quicker you burn fat -- even while sitting around watching TV. Makes sense?

The Best Weight Loss Diet Meal

To be honest with you, losing weight doesn't have to be hard if you ignore diet fads and eat food that naturally burn fat for you. Check out my weight loss sucess story on I did it.

Tired of dieting plans that don't work? Want to lose those pounds and look great for a change? Visit my site at weight loss diet meals and start melting off those pounds with this little known weight loss secret.

Healthy Eating Diet That Has Little or No Salt

These days it is getting tougher and tougher to create a healthy eating meals diet. Half, if not more than half the food we eat comes out of tins. Even in the case of home cooked foods, ingredients such as tomato paste, garlic paste, ginger paste, etc. is usually sourced from tins. After reading the label, you might assume the food is healthy and fit to be a part of your daily food planner but remember, such packaged and tinned foods including soups already contain more salt than we require. Watch any TV show on cooking recipes and you see the chef or the presenter being quite liberal with the salt. When we consume salt, we must remember that along with it we also end up consuming a host of chemicals that are mixed in the salt to ensure it stays dry and free flowing. Many of our friends eat veggie salad recipes believing them to be healthy. Ordinarily they would have been right except for the salt that goes in it.

So let us examine the easy healthy eating diet and the effect of excessive salt.


According to the USDA and nutritionists, we should not exceed 2000 mg of sodium per day. The ideal quantity of sodium in our healthy eating diet is half that figure. A single teaspoonful of salt packs 2,400 mg of sodium. We also need to remember that salt is present naturally in many of the foods we consume. Preferably, therefore our healthy eating diets should not contain any salt in addition to that which is naturally present.

Excess Sodium leads to:

• Blood pressure
• Enlarged heart
• Heart ailments
• High water retention
• Kidney stones
• Ulcers
• Heartburns
• Osteoporosis
• Gastric cancers etc

An obese person dying of a heart attack is common enough, but we also often hear of apparently healthy looking individuals dying of a heart attack and we wonder what caused it. Thanks to all the chemicals that somehow or the other find their way into our Daily diet meal plan, humans are anyways susceptible to all the above conditions. However, if we consume excessive salt, then it would be like giving providence a loaded dice to play against us. So, a healthy eating diet and healthy heart recipes is one that uses no salt or uses it sparingly.

Depending on the quantum of salt we used to previously consume, a healthy eating for weight loss with no additional salt, takes at most a couple of weeks to get used to. A big bonus with a zero salt healthy eating diet is that your taste buds are automatically more sensitive and you find that you can taste each flavor in the food, i.e. you begin to really enjoy your meals.

Healthy eating diets with zero salt are in reality not as big a challenge as you might imagine. Adding herbs and spices not only enhances the aroma and flavor of the food, it effectively masks the lack of salt. So switch over or tweak your Healthy eating diets at the earliest. You have your health to gain and diseases to lose.

Healthy Eating Diet That Has Little or No Salt

Check out also for Foods for a healthy diet and Diabetic Menu Planner

Ed Stephens started life as a Scientist and this passion has evolved into a focus on making a difference to people's lives, leveraging proven science based solutions. First with the emphasis on providing a one-stop diabetes solution store for the prevention & management of Type 2 diabetes with TypeFreeDiabetes and now with the launch of a dietitian-designed line of microwaveable, portion control dinnerware made in high quality porcelain material, now available at PrecisePortions Ed remains committed to helping lives in these small ways and who knows what's the next adventure up his sleeves. Stay tuned!

Zumba Exercise - Top 10 Tips to Lose Weight Fast

It's hard enough to burn off those calories, but with Zumba exercise ... a typical workout burns almost 1000 calories.

Here are some helpful tips From Zumba to keep those fat calories burning and to shed fat :

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1. Eat 6 small meals- Eating every few hour's pumps your metabolism for faster fat loss
2. Combine lean protein and complex carbs ONLY.
3. Drink 2 to 3 liters of water per day (depending on your caloric output).
4. Don't skip meals.
5. Pack your food for the day every morning or the night before, if you plan it out, you will stick to healthier eating.
6. Natural foods are best, fresh fruits and veggies, whole grains, lean cuts of meat... avoid processed and refined foods, white flour and sugar.
7. Replace unhealthy trans fats with healthy fats, olive, canola, flax oil and nut butters.
8. Avoid alcohol on a regular basis.
9. Practice portion control.
10. Snack healthy- Almonds, some fruit are great choices

Here is a lean and healthy sample menu as recommended by Zumba

Sample Breakfast:

1/4 cup steel cut oats cooked in 1 cup rice milk, toss in a few raisins & cinnamon or...
a protein shake, scoop your favorite vanilla protein powder, 4 frozen strawberries, 1 cup milk or...
4 egg whites cooked with slice of low fat cheese and veggies of your choice.

AM Snack: Low fat yogurt

Lunch: 6 oz lean protein + veggie of your choice (you can add a whole grain bred here too). Condiments ok, no full fat mayo.

Afternoon Snack: 1-2 oz low fat cheese or cottage cheese, or sweet potato, or piece of fruit.

Dinner: 6 oz lean protein + veggie, + salad, oil and vinegar or oil and lemon juice...add grated Parmesan cheese, nuts or beans for added protein (just watch you portions). I don't recommend carbs after the 4PM hour as you body generally does not have enough time to burn it off.

PM Snack: 1/2 cup low fat ice cream or fruit or 6 almonds, 1 table spoon of nut butter.

Stick closely to this meal plan and do your ZUMBA exercise and you will see amazing body changing results quicker than you could imagine. Depending on what foods you add and subtract from this sample menu... this is between 1500 & 2000 calories per day. Have fun with Zumba exercise.

Zumba Exercise - Top 10 Tips to Lose Weight Fast

In Summary :

Zumba exercise is a fat burning, body shaping and fun workout program. Any one any age can get results fast. To learn more about losing weight, quickly reshaping your body and having fun while doing it... Click to for class schedules in New Jersey and free Zumba tips, tricks and DVDs.

Fat Loss Diet Meal Plan

What are you eating everyday to lose fat? Do you follow a strict vegetarian diet? Do you have supplements? Do you want to still eat meat 1-2 times a week? Do you still want to eat wide variety of foods but still follow a fat loss diet meal plan? Read this article to get ideas on how to do it.

Here's a sample of a fat loss diet meal plan for men partnered with a sample of daily schedule of activities.

\"diet Meal\"

Upon waking up, drink a cup of water. Take 1000 mg of vitamin C pill. Go for a 60-90 minute walk. You could walk with your dog if you want. After your walking exercise, eat breakfast. Below is a sample recipe.

Melt one tablespoon of natural peanut butter. You add raw pecans. Make it one layer. Then sprinkle it with some coconut flakes. You then add ½ cup of blueberries. Add another layer of raw pecans. Just mix it up and enjoy your breakfast. You can eat this recipe with an apple or a pear. Finish your breakfast with a cup of green tea and 2 glasses of water.

For your lunch, here's a sample recipe.

Make four egg omelets. In your omelet, add spinach, broccoli, red pepper, green pepper, red onion, mushrooms, and feta or cheddar cheese. Other options for your omelet: adding apple slices, asparagus with feta cheese. You can try wrapping your omelet with whole wheat tortilla. Then add salsa and 1/2 of an avocado.

In your fat loss diet meal plan always include 3 liters or more of water consumption everyday. In the above recipes, you will notice that it is all natural. Keep in mind that in losing weight, avoid foods that are in a box or in a bag. The sample recipes always include fruit or vegetable.

Combine your fat loss diet meal plan with sports. Choose a sport that will help you build muscle, that will improve your performance and that can heighten your being active such as resistance training. You can also go for a workout for 45 minutes in a gym three times a week. You can do squats and push-ups. After your workout, you can drink two cups of chocolate milk as your post workout supplement.

You will notice in the above fat loss diet meal plan that it doesn't include high carbohydrate foods that contains trans-fats. If you are planning your meal, avoid fries, pastries, chips, and donuts.

Fat Loss Diet Meal Plan

Sharon is a weight loss enthusiast, to learn more about how you can lose weight naturally and effectively through the fat loss factz program, visit this link fat loss factz.

The 12 Day Grapefruit Diet-Meal Plan

The 12-day grapefruit diet gets its name from the number of days you stay on the diet and the grapefruit at every meal. The diet consists of a plan that allows a two-day break after twelve days of diet. Even though the Mayo clinic often gets credit for this diet, it is just another urban legend, or shall we say, "cyber legend' in this case. The diet has a rigorous menu to follow for the twelve days you're on it. These food mixtures are supposed to contain magical qualities that cause fat to drop off the body mud down the side of a mountain after a torrential rain.

Let's examine the 12-day grapefruit diet plan.

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  • 2 large eggs cooked any style
  • 1/2 large grapefruit, preferably ruby red or 4 ounces of unsweetened grapefruit juice
  • 2 medium cooked slices of bacon


  • Grapefruit or 4 ounces of grapefruit juice, unsweetened
  • A salad with any type of dressing
  • Meat, any amount and any type


  • Grapefruit (surprise!) or 4 ounces of unsweetened grapefruit juice
  • Meat, any amount or type
  • Vegetable, a red or green vegetable cooked or in a salad with seasoning
  • Tea or coffee

There are also magical rules to follow on the 12-day grapefruit diet.

  1. Eat at least the foods on the list, add more of them if you want but eat the minimum. The problem with this rule is that there are no minimum amounts listed. The diet just says meat and you fill in the blank for the amount.
  2. Drink eight 8-ounce glasses of water each day. This is self-explanatory and any one that tries knows it's difficult and filling.
  3. Fill up at each meal. Don't leave the table hungry. With the diet allowing as much meat as you can eat, this makes me wonder.
  4. Make sure you don't adjust the menu and eat every item. It's supposed to burn fat faster with the combinations of food. Here is one area I doubt. The combinations have no scientific reason for weight loss or a pill made from them would be on the market.
  5. Reduce caffeine. Good advice. Caffeine spikes the blood sugar level and creates food cravings later.
  6. Don't eat between meals. This is more good advice for the snacker.
  7. Fry food in butter and use butter generously. The only reason this might be good is feeling of fullness that fat gives you after a meal. Otherwise, if this were a Mayo clinic diet I'd say they were drumming up business for their heart unit.
  8. Don't eat desserts, bread or white vegetables and sweet potatoes. This part of the 12-day grapefruit diet makes some sense.
  9. Eat until you're stuffed. The more you eat the more you lose. Wrong! Again, we go back to the magical mixture idea. This trains the body to consume a lot of food and is horrendous for long term planning.

The 12 Day Grapefruit Diet-Meal Plan

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How To Lose Weight Naturally

With so much media coverage about obesity, there are many people these days who are becoming increasingly more concerned about their weight and nutrition, especially with the overwhelming pressure from society. If you want to find out how to lose weight naturally, there are a number of things you need to keep in mind so you are mentally prepared. One of the first things you could do is consider going on a detox diet. You could read up further on this on the internet. But basically, Detox diets help you get rid of harmful toxins that not only cause you to gain weight uncontrollably, but also cause a variety of illnesses ranging from heart diseases to kidney complications among other things. There are a number of detox diet plans you can look into that can effectively help you lose those unwanted and stubborn pounds quickly, and without the fancy gimmicks you would typically see on TV commercials.

One more way to effectively lose weight naturally and quickly is to consume healthy foods. Eliminating junk food from your diet can greatly minimize weight gain. And I am not just talking about the fast food restaurants. Get rid of those bags of chips and frozen pizzas from your home. And stop ordering those take out meals. Ordering take out is easy to do and may be just a phone call away, but the price your body ends up paying is quite heavy (pun intended!). As such, stock up on fresh fruits and vegetables to keep your body fueled with the nutrients it needs to effectively burn calories and help you keep the excess pounds away. Speaking of burning calories, you need to keep your metabolism in top gear by going on a metabolic diet. But how do you keep your metabolism in top gear? Eating smaller five or six meals daily can certainly help pick up your metabolism. And a metabolic diet will help you keep burning calories and ultimately help keep the weight gain down. Never skip meals because this will slow down your metabolism, as you will tend to overeat when you do.

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There are, of course, a few things you will have to keep in mind before you try any of these diets. Even if you know a particular diet has worked for a friend or colleague, it is still best you seek advice from a certified nutritionist. Never try diets you have not gone over with your doctor or a health professional yet. This is important since you have to be sure you will not end up using diet supplements, pills and avoid dangerous weight loss programs that will cause you more harm than good. Take the time to research and learn more about these weight loss programs before you decide on one to try. This way, you can be sure you will achieve your ideal weight goal naturally, without causing harm to your overall health and stay free of any health complications.

How To Lose Weight Naturally

For more information on how the metabolic diet can help anyone who is looking at how to lose weight naturally, click on the links.