Weight loss secrets

Too many adults are overweight or obese and recent studies show that more than one in three Americans are trying to lose weight.

Perhaps you're planning to try one of the many available weight loss products or services, but aren't sure which one is right for you. It's easy to feel lost in the maze of choices out there — each promising the best results.

Before you begin a weight loss program, see your primary health care provider for advice about your overall health risks and weight loss options best for you. Health experts agree that the best and safest way for most adults to lose weight and improve their health is to modestly cut calories, eat a balanced diet and be physically active each day.

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Set Goals to lose weight

Set sensible goals for yourself to lose weight, chances are you'll be more likely to meet them and have a better chance of keeping the weight off. In fact, lose weight even five to 10 percent is the kind of goal that can help improve your health. Click here to learn more about goal setting.

  • How much and what kinds of food you eat.
  • Whether your lifestyle includes regular physical activity.
  • Your physiologic and genetic make-up.

Know your Weight/Health

For most people, determining the circumference of your waist and your BMI (Body Mass Index) are reliable ways to estimate your body fat and the health risks associated with being overweight, over fat or obese. Height / weight chart that can be used to give you an estimate of your Ideal body weight range based on your height. BMR (Basal Metabolic Rate) is an estimate of how many calories needs your body to maintain its current weight.

Weight loss Tips

How to lose weight? Losing weight can be a challenge, learn more about the best strategies you can incorporate for long term healthy and quick weight loss. Here are the fast and healthy weight loss tips.

  • Stop eating 3 to 4 hours before go to bed.
  • Changing eating habits - number of calories you eat by eating smaller amounts of foods.
  • Perform some form of cardio exercises, in the morning, on an empty stomach, for 30-45 minutes while keeping your heart rate at about 140 beats per minute.
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  • Use the Food Label - offers more complete, useful and accurate nutrition information.
  • Avoid 'Fad' Diets. Nearly all fast foods, learn the ways to stop fast food.
  • Never skip breakfast, if you do so this will make you fat.
  • Drink 6-8 glasses of water every day.

Foods you should Never eat

Here’s a simple list of foods to stay far away from if you want to burn fat and lose weight.

  • Ice cream & Cookies
  • Doughnuts and pastries
  • Cakes and pies
  • Mixed alcohol drinks
  • Honey and corn syrup
  • Candy and milk chocolates
  • Sausage
  • Cereals with added sugar
  • Potato chips
  • White bread
  • Sodas made with sugar
  • Sweets made with sugar

Weight loss Diet Tips

Note - Always consult your physician or health care provider before beginning any nutrition or exercise program.

  1. If you want quick weight loss and lose body fat faster, you can try to incorporating these healthy super foods into your weight loss diet and regular meal plans.
  2. You need to know the list of healthiest fatty foods (some will surprise you!) as well as some of the deadliest fatty foods to try to avoid at all costs.
  3. Apples and Pears Brazilian researchers reported that women eating 3 small apples and/or pears a day lost more weight than women who didn’t eat these fruits, thanks to healthy fiber and polyphenols.
  4. If you don't have junk around the house, you're less likely to eat junk. If all you have is healthy lean body foods around the house, you're forced to make choices for weight loss.
  5. Studies show that fiber in oatmeal lowers cholesterol and may aid in weight loss. Choose steel cut or rolled oats, not instant, add fruit to sweeten instead of sugar.
  6. Research shows that eating hot peppers can increase metabolism, burn calories and quell food cravings helps in lose weight.
  7. You can add berries to yogurt and cottage cheese mixtures, as well as oatmeal or oat bran, salads, or just taking a bag of mixed berries and mixed nuts for the day as a mid-day healthy snacks.
  8. Add green tea in your weight loss diet , when you tire of all that plain pure water, green tea is an excellent choice. Studies show that EGCG in green tea increase metabolism.

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