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Weight loss myths are everywhere you look and they can be
detrimental to your health as well as the goals you have set
for yourself.
It is necessary to take the ideas you have about losing
weight and turn them on their side. Put your knowledge to
the test. Don't fall victim to information that is hazardous to
your health.
 
The sad truth is that Americans are getting heavier all of the
time. This is as true of adults as it is of the youth of today.
As well, those who are already heavy are getting even
heavier.
According to a CDC National Health and Nutrition
Examination Survey, the number of obese adults has
doubled in the past 30 years. It has gone from 15 percent in
the late 1970s to an estimated 31 percent today. This is
frightening.
How many Americans can be defined as being overweight or
obese?
Approximately 64 percent of Americans weigh far too much.
This works out to be 129.6 million people. According to the
2001 Surgeon General's Call to Action on Prevent and
Decrease Overweight and Obesity, the direct and indirect
costs of obesity to society at large, which takes into account
lost productivity at work and medical costs was estimated at
a national level to be $117 billion in the year 2000.
What can you do? Read on for the weight loss myths that
can sabotage your efforts.
 
1. Cutting down tremendously on calories
means that the pounds will drop off quicker.
This is not the case! If you consume too few calories you will
actually send your body into a tailspin that can contribute to
weight gain as opposed to weight loss. You will end up in a
mode of starvation.
 
If a message is sent to your brain that you do not have
enough to eat and are starving, this will cause your
metabolism to slow down a great deal. This does not
facilitate weight loss at all.
According to weight loss experts, diets that are as low as
800 to 1,000 calories per day are dangerous, unhealthy and
will lead to weight loss failure. If your body thinks it is
suffering from a famine, then it immediately kicks into gear
to protect you and will not make it easy to get rid of excess
weight.
If you starve yourself then you can experience plenty of
unfavorable side effects such as lightheadedness, nausea
and problems concentrating. As well, eventually you will
have to give your body what it needs and it is likely that you
will end up overeating to compensate for starving it before.
Don't do this to yourself!
2. Being strict and depriving myself of foods is
good.
If you choose a strict diet that severely limits the foods you
eat, such as eliminating one or more food groups or mainly
eating only one or two foods, this will bore you and you will
lose interest in the diet before too long. The body likes
variety and so do your taste buds. This is also unhealthy as
your body needs a number of different vitamins, minerals
and nutrients and it can only get these from a variety of
food choices.
Don't limit yourself to the point of ridiculousness. This is not
an effective means of losing weight and it will not work.
Allow yourself to have dessert occasionally if it is what you
desire. Just make sure you have a small piece of pie or cake
or one scoop of ice cream, not two. Deprivation will get you
nowhere.
3. Say goodbye to all foods that are not deemed
as healthy.
This myth is an extension of number two. If you stop eating
EVERY unhealthy food that you enjoy, you will be able to
shed pounds easier and quicker. This is untrue. You will still
remain motivated and on track if you allow yourself to eat
an unhealthy favorite food once in awhile.
Moderation is the key to losing weight and to keeping it off
in the long term. If you enjoy pizza or a burger from
McDonald's then partake of these pleasures now and again
and don't allow yourself to feel guilty. You are less likely to
fall off the horse so to speak or to binge if you give yourself
permission to enjoy %u201Cfun foods%u201D when the mood strikes.
4. Eating foods late at night is more likely to
pack on the pounds.
This is a common myth that is believed by many. The truth
is that if you consume more calories on a daily basis then
your body requires, the excess will be stored as fat. The
opposite is also the case -- if you take in fewer calories than
you burn then you will shed pounds. For this reason, the
time of day you eat does not really matter so much as how
much you eat and how much you burn off through physical
activity.
According to health experts, you should never go to bed
hungry, as this will prevent you from having a sound sleep.
You are fasting while you sleep after all. That is what
breakfast the following morning- break the fast- is all about.
Eating something small and light, such as a few crackers and
some cheese can actually contribute to a more restful night's
sleep.
5. Eating between meals is a dieting no-no.
It is healthier to eat six or seven small meals and/or snacks
throughout the course of a day than to eat three meals and
nothing else. If you choose a small healthy snack between
meals it can actually do you good. The snack will contribute
to strong metabolism and it will keep your blood sugar at a
stable level. Snacking between meals in a healthy manner
also acts as a way to discourage you from overeating at your
next meal.
 
To feel fuller for a lengthier span of time, choose fiber-rich
foods such as bran muffins, oatmeal, whole-wheat toast,
mixed raw vegetables and sourdough pretzels. If you are not
getting enough fat in your diet this can mean your energy
levels will be low. To pump it up higher, snack on nuts such
as almonds which are an excellent source of protein.
 
Another healthy snack idea is to combine two snacks
together. For example, smear some peanut butter on an
apple. Keep in mind that the skin of the apple contains the
largest percentage of fiber. Graham crackers and yogurt
make for a very healthy snack as well.
Speaking of yogurt, this is a good dairy choice for those who
are not so crazy about drinking milk. Yogurt will make you
feel full and energized. Look for a brand that contains
probiotics such as L. acidophilus which is a live bacterial
culture that is instrumental in the maintenance of a healthy
digestive tract.
6. All fat is bad for my health and for my weight
loss efforts.
Fat gets a bad rap and it is bad- up to a certain point. Fat is
also good and necessary for the human body. Everyone
needs fat in his or her daily diet.
There are certain fats that are good for the body such as
monounsaturated fat and polyunsaturated fat. The former is
a healthy fat that provides protection against such things as
heart disease and a variety of cancers. Monounsaturated fat
is found in such things as olive oil, avocadoes, nuts, olives,
nut butters and canola oil. Olive oil is also instrumental in
lowering cholesterol. Polyunsaturated fat is necessary for the
growth of body cells and it also provides the fatty acids that
are needed for the health of the skin.
Another much talked about healthy fat is omega-3 fatty
acids, which are found in shellfish and other types of fish.
There are three types of omega-3 fats and the body requires
them all. These include ALA, DHA and EPA.
In particular DHA and EPA are very important for the healthy
functioning of the heart. They reduce inflammation in the
arteries; help to lower blood pressure by a small amount;
decrease the level of triglycerides in the blood; play a role in
keeping the walls of the arteries as relaxed as possible; and
help to make the composition of the blood less sticky,
thereby reducing the chance that a blood clot could take
place.
Other potential benefits of consuming an adequate supply of
omega-3 fats:
-May decrease the risk of breast cancer, prostate cancer and
colon cancer
-Can be useful in the treatment of Crohn's disease,
ulcerative colitis, rheumatoid arthritis
-Preliminary research studies point to the role this healthy
fat plays in treating depression.
To increase your intake of omega-3 fatty acids include more
fish in your diet, as well as ground flaxseed and walnuts.
One healthy way to add more fat into your diet without
packing on pounds is to add a selection of nuts to your
salads and to sprinkle ground flaxseed on your yogurt. It is
also wise to sauté vegetables in olive oil as opposed to
vegetable oil.
7. Skipping meals, especially breakfast, will
help me in my fight to drop pounds.
Skipping meals can actually contribute to packing on more
pounds! This is not want you want at all! When you go
without eating a meal, your level of metabolism drops and
you become very hungry as a result of not eating. When you
eat again you will be inclined to eat too much. You will also
not meet the daily calorie requirement that is essential for
your good health (refer back to myth number one).
Breakfast is the worst meal of the day to skip. Your body
has fasted for many hours and upon rising it needs to be
refueled. Just as a car cannot run without gas, your body
cannot run without necessary fuel. Fuel for the body comes
from the foods we eat.
People who eat a healthy breakfast are less likely to overeat
later in the day. It is easier to lose weight, and to maintain a
healthy weight if you start every day with a healthy
breakfast.
The fuel that we need for our bodies to function properly
comes from glucose. Glucose is a simple form of sugar that
provides the body's primary source of fuel. The brain and
the central nervous system require glucose to do any type of
activity. If you do not give your body the glucose it requires
through the foods you consume then it will be forced to use
stored carbohydrates as an alternative fuel source.
What makes for a healthy breakfast?
To start your day off right, aim for one serving of protein
(which can be found in eggs, milk, cheese, yogurt and
peanut butter), two servings of fruit (which helps to give you
the recommended daily requirement of vitamins and
minerals and helps to prevent constipation) and three
servings of grain.
Oatmeal is a bulk dense food that is excellent for people who
are trying to lose weight. Oatmeal slows down the digestive
process and makes it possible for an individual to feel
satiated for a longer span of time. It is also important that
you get plenty of fiber at breakfast time as fiber helps keep
the digestive process running smoothly.  
A nutritious breakfast does not have to be complicated to be
healthy. One suggestion that is simple and nutritious is two
slices of whole grain bread with a tablespoon of peanut
butter and a glass of orange juice. Another excellent meal
for breakfast is a bowl of oatmeal or a high fiber cereal, a
banana and a glass of low fat or skim milk.
8. Dairy products should be taken out of my
diet completely.
Dairy products are a necessary part of every person's diet
and should never be eliminated completely, even if you are
trying to lose weight. Instead of eliminating this important
food group choose low fat and non-fat kinds of dairy
products. This is especially the case for women who require
the calcium that is found in rich supply in dairy products.
Research has now revealed the fact that getting enough
calcium through the foods you eat and the beverages you
consume can actually encourage the shedding of pounds.
Drink up!
9. Willpower is the most important weapon in
the fight to loss weight.
It is a commonly held belief that when it comes to losing
weight and resisting the temptation to eat everything in
sight that it is simply a matter of willpower. While willpower
and a sense of self control, as well as discipline do play a
role in whether or not we are able to loss weight or not,
there are plenty of other factors at work as well.
What we weigh is based on a variety of factors, such as
genetics, the culture we live in, our home and work
environments, our lifestyle choices, our medical history, our
attitude towards food and the condition of our health,
including any health problems we have. If you leave
everything up to your willpower then you are likely to fail at
the weight loss game.
The good news in all of this is that eating a nutritious diet on
a consistent basis and regular exercise can help a person to
overcome the factors that may lean towards the negative
side of the spectrum.
10. The consumption of plenty of water on a
daily basis will help me lose pounds easily and
quickly.
The human body needs water on a regular basis to survive.
It needs a lot of it to replenish the amount that is lost daily.
However drinking water in and of itself will not lead to fast
and effective weight loss. Approximately 60 percent of a
person's weight is composed of water and muscles are made
up of 75 percent water.
 
If a person is attempting to lose pounds it is smart to start
drinking more water. If the person then experiences weight
loss the likely reason is because they have stopped drinking
sodas and juices that are high in calories and have instead
started to drink %u201CMother Nature's healthy cocktail.%u201D
Water is very beneficial to the body in many ways. It should
be the drink you consume more than any other. Water
consumption is excellent for the digestive system and for
chronic fatigue, depression and allergies. Drinking plenty of
water suppresses the appetite and it improves muscle tone.
It also helps the kidneys and bowels to function more
properly. Constipation and diarrhea are less of a problem
when an individual drinks plenty of H2O.
You should aim for six to eight glasses of water per day. You
cannot drink too much water, as water is healthy for you no
matter how you look at it. Contrary to popular belief,
drinking enough water helps to prevent the body from
retaining water.

Low-fat office snacks

Appetizing crackling chips, chocolates and fat popcorn - here are snacks people of any age and social status cannot resist resist. They are especially dangerous to those who try to grow thin or supervise a diet. For some of us such snack - original therapy, a medicine for stress, boredom or bad mood. But whether it is possible to take pleasure in eating of snacks and thus to keep a harmonous figure? The secret consists in a rational choice of snack.
Try to replace harmful fat and high-calorie snacks by low-fat, helping to support healthy power level. In our article you will find some healthy and tasty snacks with low fat content, which you can eat, without being afraid weight gain. So, it is time to release kitchen regiments and a refrigerator from chips, nutlets and other popcorns and fill vacant space with low-fat snacks that will cause no harm either to your health, or figure.
%u041F%u0435%u0440%u0435%u043A%u0443%u0441%u044B are useful to health
Frequent low-fat snacks help keeping energy, supporting normal level of sugar in blood, and also constrain appetite. However, snack should be indispensable healthy and low-fat.
Some low-fat snacks satisfy hunger well, therefore you eat less at dinner or supper. Result - reduction of general daily quantity of consumed calories.
On the other hand, a hobby for unhealthy snacks with the high maintenance of trans-fats can cause acute differences of sugar level in blood, what, in its turn, can lead to acute changes of mood, apathy and irritability. Fat maintenance in a product influences its taste, consistence, structure, period of storage and appearance. But it is not necessary to forget that all products with high maintenance of cholesterol, sated and trans-fats can affect cholesterol level in blood, what, in its turn, increases probability of heart diseases development. Therefore both children, and adults should only buy low-fat snacks, but also learn cooking them independently, as it is very simple.
Healthy snacks
Choose snacks containing complex carbohydrates, for example, peanut oil, cheese or low-fat yoghurt. Forget about products with high maintenance of simple carbohydrates and glucose, for example, sweets, sweet water, etc.
At purchase of any products familiarise with information on packing (components, period of storage).
Granola stick (sweetened porridge with addition of nuts and raisin) can contain trans-fats, however it is an considered excellent healthy snack. Check up information on packing.
Choose snacks with such combination of components, which provides an organism with necessary quantity of carbohydrates (providing with energy), fibers (slowing down sugar emission in blood and by that keeping energy), cellulose (causing feeling of saturation) and healthy nonsaturated fats.
Low-fat snacks
Fresh fruits, crude vegetables, nuts, crackers or bread from integral grain flour, low-fat popcorn and cheese - here are the most healthy snacks recommended by dieticians. Some fruits, slices of vegetables, a small amount of nut kernels, low-fat spicy %u043F%u043E%u043F%u043A%u043E%u0440%u043D and cheese - here are quite accessible and useful snacks.
Other simple low-fat snacks:
*
Corn chips, correctly cooked.
*
Bagels from integral grain flour with natural peanut oil
*
Wheaten %u0441%u0443%u0445%u0430%u0440%u0438%u043A%u0438 with salsa sauce
*
Middle-sized roll with bran
*
Boiled egg with salt, pepper or mustard
*
Pretzel, banana or stalk of celery with natural peanut oil
*
Crude vegetables with hummus, yoghurt or low-fat cheese, fresh fruits with yoghurt
*
Cocktail with yoghurt, ice and slices of fresh fruits (smoothie) (try various combinations)
*
Small cut tuna fillet and celery, filled with low-fat mayonnaise
*
Pita, filled with lettuce, tomatoes, cucumber with low-fat seasoning
*
Flakes ready to use from integral grain flour with soya milk
*
Low-fat popcorn, low-fat cheese, low-fat yoghurt, rice pies - excellent snack after supper.
*
Apple slices, grapes or berries with honey
*
Crude vegetables of any type with fat-free sauce
*
Pretzels, popcorn of fast preparation, rice pies
*
Milk cocktail (from low-fat milk) with banana, berries or grapes, you can replace milk with a low-fat yoghurt or orange juice.
Secrets of low-fat snacks cooking
Low-fat snacks should not be absolutely tasteless. You can  independently cook healthy low-fat snacks and treat your friends and relatives with them.
*
Not to use sunflower or olive oil, cook non-stick cookware.
*
Instead of frying vegetables or fish on a frying pan, take advantage of a microwave owen - so you can do without oil.
*
Mozzarella of average hardness, fibrous cheese (cheese roll), cottage cheese contain few fat in comparison with other sorts of cheese.
*
Replace cheeses from cow milk with cheese from goat milk - it contains less fat.
*
Try to choose low-fat potato or corn chips
*
For preparation of sandwiches use bread from integral grain flour.
*
Try to eat cold and hot porridges of fast preparation more often - they practically do not contain fats.
*
Replace margarine, butter, mayonnaise and sour cream with sauces on the basis of yoghurt and spices.
*
Replace fat sauces with seasonings, spices and low-fat marinades.
*
If you need to use eggs, it is better to replace two egg whites with one whole egg.
*
It is better to replace sour cream with simple low-fat yoghurt or cottage cheese.
*
Baking, frying on open fire and steam roasting - here are the healthiest ways of poultry cooking.

2 Steps To Successful Weight Loss

You have probably heard a lot about the importance of positive thinking in weight loss. If you keep harboring negative thoughts, you will never be able to lose weight. On the other hand, if you become a positive thinker, weight loss will become easy for you. Let me give you an example.

Believe it or not, you are unable to lose weight because you believe that you are fat; chances are that, you even hate yourself for the same reason. Now, if you believe yourself to be thin instead. can you imagine the positive impact it can have on your weight loss goals? Your mindset and attitude can make or break your weight loss goals. In this article I will tell you how to develop a positive mindset.

Remember though that just as you cannot lose weight overnight, you also cannot transform your negative thoughts into positive ones within a very short time. So be patient with yourself and try to incorporate these changes slowly into your life!

1. The reason behind your weight loss: What is the big reason behind your weight loss efforts? Why is it that you want to lose weight? Is it simply because you are unable to bear with the taunts you receive from your office colleagues, or is it because you keep getting turned down for dates, or is it simply because you want a figure like your favorite celebrity whose photo you recently saw in a magazine? Whatever it is, write them all down on a piece of paper. Note down all the reasons behind your weight loss endeavors, no matter how small or big they are!

For best results, buy some Post--It-Notes(r) stickers and write down everything on such a sticker, and make copies of it on other stickers. Then stick those stickers at every corner of your house so that you are reminded of your weight loss goals everyday. Don't forget to stick them on your kitchen and refrigerator as well: those are the places where you are most likely to be tempted to eat the 'forbidden foods' or 'cheat' on your diet program!

2. Motivation and realistic goals: Now it is time to set some realistic goals for yourself. To do that, you need to know your ideal body weight, and then subtract that from your current body weight. The resulting figure you now get is the amount of body weight you got to lose to acquire the kind of figure you want.
Now, realistically, you cannot lose more than 2 pounds per week. Do the math and find out how many pounds you can lose a year from now. Again, be realistic in your goals, as unrealistic goals serve no purpose. If you weigh 100 pounds or more, don't expect to gain a svelte figure like Jessica Alba within a month!

Once you have set your goals, you now need some motivation that will help you achieve your weight loss goals. What you will use to motivate yourself will depend on the reason behind your weight loss. If you want to be like your favorite celebrity, hang the pictures of that celebrity all around your house. Side by side, also hang your picture with your current body weight! That would be more than enough to keep you motivated!

Is It The Right Time For You To Lose Weight?

If you are overweight, you have probably heard these things countless times, either from friends or doctors: that weight loss is important, that if you don't lose weight, your life span will be shortened by several years, that if you don't lose weight, you will get afflicted with several killer diseases such as diabetes, high cholesterol level, high blood pressure, heart diseases, sleep apnea, etc. However, when should you lose weight? When is the right time to say: 'Enough is enough! I am sick and tired of my fat belly, so am going to lose weight'?

Well, nobody can tell that for you. You need to decide the correct timing for weight loss yourself. Also note that the timing you choose can make or break your weight loss plan. You should start your weight loss efforts when you feel you're overweight, but if you are morbidly obese, then no other method except expensive weight loss surgeries can help you with weight loss. As you can see, when it comes to weight loss, timing is extremely important!

I have been a fitness coach for many years. I have a friend called Sean who, at one point of time, was excessively overweight (if you look at him now you won't be able to tell that just a few years ago, he had a large belly and flabby arms). He was suffering from sleep apnea. He couldn't get proper sleep, and no wonder felt dizzy and drowsy all the time. He felt he didn't have the energy to perform his day-to-day activities, and soon people began to call him lazy. Believe it or not, his obesity was the root cause behind all his problems.

Sean and I are good friends, but for some reason, Sean never asked me for any sort of weight loss advice. It was as if he was not aware of his weight problem. Until one day...

He came to his senses when he was not invited by his friend at his birthday party!

First he found it rather strange, but then he realized that it was all because of his body weight. He also realized that lately several people had started ignoring him. As you can see, his weight problem had become a big hindrance in his life! That was the time when he finally decided that he needed to lose weight.

He asked me for advice, which I was more than happy to give. A year later, Sean has not only lost several pounds, but also felt better and more energetic. He is now not only able to sleep properly but also perform his regular activities without a problem. He is always full of energy and enthusiasm!

As you can see, Sean waited for the right time before he started his weight loss efforts. Before you start your weight loss journey, ask yourself if it is the correct time for you to lose weight! Why do you want to lose weight? Are you unable to bear the weight of your fat belly any longer? Do you feel that of late you've become lazy? Are you unable to get promotions in your job? Are you getting turned down for dates? Does your doctor advise you to lose weight? Whatever it is, when you decide that it is time to shed those extra pounds, take action! You WILL succeed!

If you're serious about losing weight and improving your health through an easy weight loss program, you have to make some changes.

Don't panic - these don't have to be drastic. However, these changes will essentially involve your existing habits and attitudes. For people with special diets the allergy recipes should make foods so "normal" that family members and guests so they will not realize they're not eating wheat. Try to make sure these recipes are suitable for daily use by the moderately allergic and occasional/rotated use by people with more severe food allergies who must rotate their foods.

As we get older we often get busier, and before we know it, find ourselves in the prime of our lives and packing a few extra pounds. With so little extra time in our lives it is impractical to join the latest diet fad or commit to sweating in the gym for hours at a time. Are we all destined to grow outward with each passing year, or is there a simple way for us to reclaim our healthy figures? Don't get me wrong: Losing weight is not easy. You will never hear me say that it is. It takes dedication, motivation and hard work.

But there are some fairly simple changes that will greatly improve your chances of weight loss success. If you're serious about changing your lifestyle, these steps will get you there.

The key is to dedicate yourself to these changes and do them consistently. If there is one thing that everyone would agree on when it comes to weight loss is that it is difficult. There are no short cuts. Regardless of how weight loss ads claim, losing weight takes time and discipline. To lose weight, you need to be completely dedicated to your goal. You also have to have an easy weight loss program that you can follow. There are different kinds of easy diets that you can consider; however, you should choose the program that suits your lifestyle.

Studies indicate that human beings come into the world with hundreds of genes and associated hormones that regulate the energy-balance equation. Calories consumed by us on one side and calories burned, through physical activity and calories needed to keep the body healthy on the other. Anything left over transforms into body fat. When launching into a diet, it's vital to get a handle on understanding diets and why one diet may be better for you than another. At first, when you get interested in dieting, there's three main things which are important to the typical Easy Diet and these are as follows: Sleep, Exercise and Diet. The three of these are essential to understanding Easy Diets and enjoying their maximum benefits.