Healthy Weight Loss & Dieting Tips

Stay on diet Course

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<strong>1. Monitor your diet and activity.</strong>
 Keeping a food and physical activity journal can help you track your 
progress and spot trends. For example, you might notice that your weight
 creeps up during periods when you have a lot of business travel or when
 you have to work overtime. Recognizing this tendency can be a signal to
 try different behaviors, such as packing your own healthful food for 
the plane and making time to use your hotel's exercise facility when you
 are traveling. Or if working overtime, maybe you can use your breaks 
for quick walks around the building.<br /><br /><strong>2. Monitor your weight</strong>.
 Check your weight regularly. When managing your weight loss, it's a 
good idea to keep track of your weight so you can plan accordingly and 
adjust your diet and exercise plan as necessary. If you have gained a 
few pounds, get back on track quickly.<br /><br /><strong>3. Get support from family, friends, and others.</strong>
 People who have successfully lost weight and kept it off often rely on 
support from others to help them stay on course and get over any 
"bumps." Sometimes having a friend or partner who is also losing weight 
or maintaining a weight loss can help you stay motivated.</div>

Stay on diet Course

Kamam 0 02:26

1. Monitor your diet and activity. Keeping a food and physical activity journal can help you track your progress and spot trends. For example, you might notice that your weight creeps up during periods when you have a lot of business travel or wh… Read more »

20Oct2014

Be Active - Get daily physical activity.

Kamam 0 02:21

Be Active - Get daily physical activity.

Kamam 0 02:21

Get daily physical activity. People who have lost weight and kept it off typically engage in 60—90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. This doesn't necessarily mean 60—90 minute… Read more »

20Oct2014

Healthy Weight - it's not a diet, it's a lifestyle!

Kamam 0 01:18

Healthy Weight - it's not a diet, it's a lifestyle!

Kamam 0 01:18

Healthy Weight - it's not a diet, it's a lifestyle! … Read more »

20Oct2014

Losing weight after pregnancy

Kamam 0 01:12

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<h1 class="pheader">
Losing weight after pregnancy</h1>
You should plan to return to your pre-pregnancy weight by 6 months after
 delivery. Most women lose half of their baby weight by 6 weeks 
postpartum (after childbirth). The rest usually comes off over the next 
several months. 
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A healthy diet with daily exercise will help you shed the pounds. 
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<h2 class="subheading">
Take Your Time</h2>
Your body needs time to recover from childbirth. If you lose weight too 
soon after childbirth, it can take longer for you to recover. Give 
yourself until your 6-week checkup before trying to slim down. If you 
are breastfeeding, wait until your baby is at least 2 months old before 
you try to lose weight.<br />
Aim for a weight loss of about a pound and a half a week. You can do this by eating less food, and getting more exercise.<br />
<ul>
<li>To do this, cut out 500 calories a day from your current diet. Ask your doctor how many calories you need each day.</li>
<li>Do not drop below the minimum number of calories you need.
</li>
</ul>
<h2 class="subheading">
Breastfeeding </h2>
If you're breastfeeding, you'll want to lose weight slowly. Weight loss 
that happens too fast can make you produce less milk. Losing about a 
pound and a half a week won’t affect your milk supply or your health. <br />
Breastfeeding
 makes your body burn calories. It helps you lose weight. If you're 
patient, you may be surprised at how much weight you lose naturally 
while breastfeeding. 
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<h2 class="subheading">
Eat to Lose Weight</h2>
These healthy eating tips will help you lose weight safely.<br />
<ul>
<li>Don’t
 skip meals.With a new baby, many new moms forget to eat. If you don’t 
eat, you will have less energy -- and it won't help you lose weight.</li>
<li>Eat 5 - 6 small meals a day with healthy snacks in between (rather than three larger meals).</li>
<li>Eat
 breakfast. Even if you don’t normally eat in the mornings, get into the
 habit of having breakfast. It will give you energy to start your day 
and help you keep from feeling tired later.</li>
<li>Slow down. When you 
take your time eating, you'll notice that it's easier to tell that 
you’re full. You’ll be less likely to overeat.</li>
<li>Choose low-fat 
milk and dairy products. Look for low-fat or fat-free dairy products. 
You don't need to drink whole milk in order to make good breast milk.</li>
<li>When
 you reach for a snack, choose fruits and vegetables. Foods like apples,
 oranges, berries, bananas, carrots, and pepper strips are great snack 
choices. They are low in fat, but high in vitamins and fiber.</li>
<li>Drink
 8 or 9 cups of liquids a day. Drinking water helps your body flush out 
fat as you are losing weight. Limit drinks like sodas, juices and other 
fluids with sugar and calories. They can add up and keep you from losing
 weight.</li>
<li>Choose broiled or baked rather than fried foods.</li>
<li>Limit sweets, sugar and fat.
</li>
</ul>
<h2 class="subheading">
Don’t Crash and Burn</h2>
Don’t go on a crash diets (not eating enough) or a fad diet (popular 
diets that limit certain types of foods and nutrients). They will 
probably make you drop pounds at first. But those first few pounds you 
lose are fluid and will come back. <br />
Other pounds you lose on a 
crash diet may be muscle instead of fat. You will gain back any fat you 
lose on a crash diet once you return to normal eating. 
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<h2 class="subheading">
Be Realistic</h2>
You not be able to return to your exact pre-pregnancy weight or shape. 
For many women, pregnancy causes changes in the body that stay. You may 
have a softer belly, wider hips, and a larger waistline. Make your goals
 about your new body realistic. 
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<h2 class="subheading">
Exercise</h2>
A healthy diet combined with regular exercise is the best way to shed 
the pounds. Exercise will help you lose fat instead of muscle. <br />
Once
 you're ready to start losing weight, eat a little less and move a 
little more each day. It may be tempting to push yourself into a hard 
routine for fast weight loss. But rapid weight loss is not healthy and 
is hard on your body. <br />
Don’t overdo it. Just a quick walk around 
the block with your baby in the stroller is a great way to add exercise 
to your daily routine.

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Losing weight after pregnancy

Kamam 0 01:12

Losing weight after pregnancy You should plan to return to your pre-pregnancy weight by 6 months after delivery. Most women lose half of their baby weight by 6 weeks postpartum (after childbirth). The rest usually comes off over the next severa… Read more »

20Oct2014

The 4 Secrets to Weight Loss Success the Diet Books Don't Te

Kamam 0 01:09

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Weight loss plans come in all shapes and sizes. 
Some are fad diets that are too restrictive to follow more than a couple
 of weeks, while others are provided by professionals that make 
customized plans for us. All of them give us some guidelines on what we 
should and shouldn't eat to ultimately reach our weight loss goals. No 
matter how many food plans we try, healthy or unhealthy, there are some 
fundamental things you must know in order to be successful in a weight 
loss program that, believe it or not, have nothing to do with food.<br />
<br />
1. Readiness- Are you ready to make change in your life right 
now? How would you know? The reason many weight loss plans fail is 
because people are not truly emotionally ready for change. In order to 
have true lifelong weight loss you have to commit to trading your old 
habits in for a new, healthier lifestyle. This has more to do with 
readiness for change than a desire to shed pounds- there is a big 
difference. The good news is, as you start on the journey to change 
these old habits you will be amazed how much better you feel physically,
 psychologically, and emotionally. This is the place where the people 
who have experienced long term weight loss have entered and want to 
stay. When you are truly committed to changing your lifestyle you will 
achieve lifelong weight loss and so much more!<br />
<br />
Ask yourself a few questions. Are you ready to make permanent 
dietary changes for you and your family? Are you ready to start 
exercising regularly? Are you ready to defend your new lifestyle changes
 to those who are undermining your efforts? Don't fret if you aren't 
completely ready to dive into change. This is the stage to keep up the 
learning process by reading articles and gathering information. You will
 know when the time is right and that will be when you answer an 
unequivocal "Yes!" to the above questions.<br />
<br />
2. Developing a vision. When I ask people what their goals are 
for a weight loss program the answer is always, "to lose weight of 
course", or "to lose x amount of pounds". It is crucial to have another 
more, heart-felt reason to lose weight other than losing pounds and 
appearance. This is because when times are tough, and they will be 
during any change process, you will need a heart-felt or internal reason
 to lose the weight to keep you motivated. Losing weight for appearance 
is ok but it is an external reason and will not help to keep you 
motivated for long.<br />
<br />
In the past my clients have chosen things like, being able to 
play with their kids,  running a marathon, backpacking trip they have 
longed to go on for years, and a big motivator is often a health 
condition. I call this your vision. It is imperative to take a few 
minutes to learn what your vision is. What is important to you that you 
will be able to achieve with weight loss? Write this vision down and 
plaster it everywhere so you always see your end goal and it will always
 help to motivate you further when times are tough.<br />
<br />
3. Self Talk - is yours negative or positive? Unfortunately it's 
true that we are our own worst critics and like hearing any critic it 
often leads us to failure because we believe the critic is right. 
Furthermore, we start to believe things are true that are absolutely not
 true. For instance, if a child is told they are a klutz from an early 
age they will likely always think they are a klutz. We believe what we 
are told repeatedly.<br />
<br />
What do you tell yourself? One common statement I hear a lot of 
these days is, "I can't eat carbohydrates because once I start I can't 
stop". This is a belief that you have set up from constant defeating 
self-talk and once you believe it then no doubt you will act it out. 
However, there is no scientific reason why a person  would not be able 
to stop eating after having a bite of carbohydrates. Your belief makes 
it your reality. So whenever you hear yourself say I can't do something 
or any other self-defeating talk. Stop yourself and change the sentence 
to a positive. For example, I realize that carbs have been a challenge 
for me in the past but I can eat a portion and put the rest away for 
later. Keep working on your own positive  reinforcement by being gentler
 with yourself and tell yourself all that you CAN do.<br />
<br />
4. Be prepared for change. All weight loss programs require us to
 change a habit yet no one warns us about the process of change. The 
first thing to know is that the beginning of change is difficult and 
uncomfortable. This is because it forces us to get off autopilot and 
focus on our new behaviors. Luckily it takes about 21 days to make a new
 habit and the uncomfortable part goes away and our new habits become 
autopilot.

<br />
For example: Imagine you get your dream job and it requires that 
you have to get up at 5:30am. Yikes! You normally get up at about 7:30 
am. So, what do you think will happen that first morning when the alarm 
goes off at 5:30? You aren't going to feel so great and your body is 
going to beg you to get back into your warm bed! This will go on for 
about 2-3 weeks until your body stops fighting you and realizes this is 
the new habit. The same thing will happen to you when you change eating 
and exercise habits. Just expect a little resistance and keep going! 
Your new healthy changes will eventually become your new habit. You just
 have to keep at it.

</div>

The 4 Secrets to Weight Loss Success the Diet Books Don't Te

Kamam 0 01:09

Weight loss plans come in all shapes and sizes. Some are fad diets that are too restrictive to follow more than a couple of weeks, while others are provided by professionals that make customized plans for us. All of them give us some guidelines o… Read more »

20Oct2014