Easy way to lose weight

Healthy Weight Loss Diet Plans - What Are The Key Ingredients?

Healthy weight loss diet plans have a different focus than many of the commercial programs. Too many of the commercial programs compete to show who can have customers losing the most weight in the fastest time. Healthy weight loss diet plans only aim to give participants a better quality of life.

These plans focus on turning you on to a healthy lifestyle. The goal is to teach you this new lifestyle beginning with the moment you start the diet. And you never really go off the diet; you will only adjust it to your new weight. You learn a new diet - or healthy way of eating - for life!

One example of a "new" way of eating is a weight pyramid. At the base of the pyramid are the foods that you can eat without restriction. These include all kinds of fruits and vegetables. There is such a variety of these foods that you should never want for a new choice.

Next up on the weight pyramid are the carbohydrates and grains. Healthy weight loss diet plans will not leave these foods out. In fact, some good plans will allow 4-8 servings per day. An important detail is that the majority of these food choices are whole grains. Oh, the exact number of servings depends on your current weight, height, and fitness level.

Healthy weight loss diet plans also include at least 3 and up to 7 servings of protein and dairy. These include lean meats, chicken, and fish. Cold water fish is the best because it is full of Omega-3 oils which are healthy fats for your body.

Even fats and sweets should be accounted for. You might have a diet that allows you 3-5 servings of fat and 75 calories of sweets. Why? Because your body needs a small amount of fats. You won't stay on your diet for life if you know you can never eat sweets again.

A good plan will also offer sample menus. These give you an idea of what is meant by the requirements of the plan. They make it clear how to put together a meal out of the many choices available.

You'll do better with healthy weight loss diet plans if you learn about correct portions. Check to make certain whatever plan you choose is clear on portion sizes. For example, a medium apple might be the size of a tennis ball. A 3-ounce piece of meat might be the size of a deck of cards.

What's more, some plans even give instructions on how to figure servings on food you buy pre-packaged. Do you go by what the package says is a serving? Or do you go by a certain number of calories or carbohydrate grams? Healthy diet plans will tell you.

There's no quick fix for losing weight. You can't simply sit on the sofa and drop the weight you've been carrying. It takes effort to change behaviors you've spent a lifetime cultivating. However, healthy weight loss diet plans give you the tools and they make being in shape a life-long habit.

You probably didn't know it, but one of the best times to lose weight is while you sleep. That's because the human body is designed by nature to repair itself during the hours we are sleeping.

Our bodies use sleep to repair and strengthen our muscles, joints and other parts that get tired and damaged through use and exertion during waking hours.

This restorative process uses energy to rebuild lean muscle mass and to help rebuild other kinds of body tissue. That is worth repeating -- this rebuilding process uses energy -- and if the rebuilding process is running smoothly and efficiently, that energy comes from places in our body where energy is stored -- from fat.

In other words, the body rebuilds tissue, organs, bone, and lean muscle by burning fat.

Several things about this process are worth noting. They have an important bearing on how efficiently it works.

**Collagen is very important to the body repair process

Collagen is the most common protein found in our bodies. It is the main component of our skin, nails, bones, cartilage, and connective tissue and is found in all of the body organs. Cartilage is the cushion and shock absorber between joints, and the reason we stay flexible and mobile. Healthy cartilage is constantly being regenerated by the body naturally and this process contributes to keeping us youthful and flexible.

As we age, our bodies lose the ability to produce collagen at sufficient levels needed to support the deep restorative sleep processes that our bodies are designed to perform. This can be a major contributor that leads to a premature aged appearance and can definitely affect our flexibility and mobility. It stands to reason that a collagen supplement combined with other natural ingredients can have a dramatic effect in better supporting the deep restorative sleep process. This in turn can allow the body to experience more energy, build more lean muscle, and burn more fat.

**Amino acids enhance the regeneration process

The rebuilding process is also influenced by the efficiency of the amino acids normally used for this purpose. As part of the rebuilding process, amino acids help maintain lean muscle mass and allow the body to more readily consume fat for energy. This contributes to weight loss.

Again, as we age, our body's production of efficient amino acids is reduced. A supplement such as L-Carnitine is a special amino acid that enhances the body's normal function and helps your body convert excess fat into readily available fuel. During deep sleep, these special amino acids work like a natural "turbo charger" to help your body repair, preserve and build lean muscle while burning stored fat to supply the needed energy.

**Not eating before sleeping is important

Since the body uses deep sleep for the restoration process, it is important when using a collagen supplement not to eat three hours before going asleep. This is because we don't want nutrient competitiion between undigested food and the collagen supplement special nutrient formula itself. If the body has to concern itself with digestion it will not absorb the collagen formula properly. Therefore your body will not be performing its natural restorative process while you sleep, but rather will be concerned with undigested foods and will actually be storing fat from the continuing digestive process rather than burning fat as the energy for the deep sleep restorative process.

This tends to put us into a "diet circle of frustration". The less time your body spends in deep restful sleep (without competing digestion), the less time it has to restore its natural health, and the less fat that is burned in support of this natural rebuilding process. Now we understand the key connection between deep restorative sleep and weight loss many times goes hand in hand with our overall health.

Reducing or eliminating the intake of food three hours before bedtime allows the body to use its natural fat reserves for metabolic fuel during the deep restorative sleep cycle.

**Collagen weight loss program build on this process

A natural collagen product such as Lose and Snooze enables this natural process to once again help people lose weight. Lose and Snooze consists of a blend of Collagen, L-Carnitine and Aloe Barbadensis (Aloe Vera). The Collagen contributes to a more youthful appearance, greater flexibility, and all round mobility and strength.

In addition to all of this, most importantly, Collagen allows the deep sleep necessary to enable your body's natural metabolic functions to occur, like when we were children. L-Carnitine promotes the burning of fat in support of the natural rebuilding, restorative process that occurs during deep sleep. The Aloe Barbadensis (Aloe Vera) contains numerous nutrients and amino acids that help create a healthy environment in support of your body's own ability to create its own collagen, in addition to the remarkable Lose and Snooze formula itself.

Thousands of satisfied users of the collagen weight loss program have reported that using the liquid formula in combination with an empty stomach before bedtime, has been beneficial to their health and has helped them naturally lose weight.

And because the collagen weight loss program only helps lose excess fat (while rebuilding muscle), it can be used by anybody -- not just people wanting to lose weight. It has also been beneficial to folks who want to enjoy better sleep, build lean muscle, improve their appearance and to reshape their body while maintaining their proper healthy weight.

• • Try to work out as much as possible, but at your own pace, and reward yourself. But not with a snack, by putting a certain amount of money in a jar,for every time you work out. The more you work out the more money you save. Then go on a shopping spree, and buy yourself a new wardrobe for your new thin, and trim body.
• • Keep healthy foods handy like fruit or vegetables in the fridge. Eat only if hungry.
• • Ask yourself how many times have you started a diet & where would you be now if you had just stuck to one of them?
• • Play with your kids! It is hard enough for us to find time to be with them with all the pressures of life. Play some kind of game requiring physical movement. They will love you for it, and you will benefit in more ways than you can imagine.
• • If you think you can you will. If you think you can't, you won't.

• • Snack every 4 hours (try oranges, apples, carrot sticks, pretzels, and air popped popcorn).
• • Buy pre-cut fruit and veggies: You'll be more likely to munch on them for a snack or make a salad for dinner.
• • Cut down on fat, keep it to less than 25 percent, somewhere around 20 percent is nice.
• • Carry a little sport bottle at all times. If you feel hungry, take a drink. This works great, for example, when you're at your desk or computer as it helps to curb your appetite.
• • Eat a Good Breakfast; people who skip breakfast burn 5 percent fewer calories than those who eat a healthy morning meal.
• • Substitute activity for eating. When the cravings hit, go to the gym or health club if possible; or clean, or walk around the block.
• • Include two fruits or vegetables in every meal or snack. You'll feel fuller and cut back on calories from other foods.

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Exercise for life

Lack of exercise is responsible for 2 million deaths worldwide every year. Health experts recommend at least half an hour of moderate exercise five days a week to reach a satisfactory fitness level.

Exercise increases your metabolic rate and burns calories. The good news is that you will also be strengthening your immune system and building toning muscle. The extra weight of muscle will help you burn more calories and help you towards your goal of fast weight loss..

Which exercise gives the biggest calorie burn?per 30mins

• Running- 560
• Rowing machine- 350
• Jogging- 340
• Aerobics- 170-350
• Tennis- 220-270
• Swimming- 150-250
• Walking- 150

Did you know...

exercising for 10 minutes three times a day is as good for your overall health as exercising for 30 minutes in one go.

Desk Exercises

You can get an effective workout at your desk. Try these simple desk exercises to work out the kinks and get your body in shape at the same time.

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1. Desk Top Push-ups: Work your chest and back of upper arms. Stand a few feet away from your desk; put your hands on the desk, shoulder-width apart. Keeping your back straight, lower your chest toward the desk, then push out. Don't rush. Repeat 8 to 12 times.

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2. Knee Stretch:

Pull one leg to your chest, grasp with both hands, and hold for a count of five. Repeat with opposite leg. Repeat 8 to 12 times.

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3. Stretch Out Your Shoulders, Back And Hip Muscles

Place your palms on your lower back in a standing or sitting position. Stretch back your upper body. Hold this position for 5 seconds. Do this 3 times.

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4. Neck Stretch:

Let your head drop slowly to the left, then to the right. Slowly drop your chin to your chest, and then raise your chin as high as you can. Turn your head to the left, return it to the normal position, and then turn it to the right.

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Want Great Legs?

"6 Tips to Firm and Tone Them"

• • Bend your knees deeply to reach an item on a low shelf, and then straighten up without leaning forward or holding onto anything for support.
• • When you get into or out of a chair, don't depend on the arms for help.Instead, let your thigh muscles contract to lower and raise your body while your back is kept straight.
• • Climb stairs two at a time, with a straight back and without leaning dependently on the handrail.
• • In the theater, on a bus, or during a meeting, sit with your lower back against a chair, then press your two legs tightly together as if they were one for as long as possible.
• • To increase your walking speed, take longer strides rather than shorter,quicker steps. By lengthening your pace you're using more of your thigh and hip muscles.
• • Just before you retire at night, stand with your knees slightly bent and grip your pillow between them. Squeeze the pillow for 8 counts as if trying to crush it. Repeat several times.

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Firm Your Buttocks

Lunge This exercise works your gluteus muscles in the Hips as well as your Quadriceps and Hamstrings.

• • 1. Stand with your feet together, your toes pointed straight ahead and yourhands at your sides. Take an exaggerated step forward with your right leg.
• • 2. Bend your right knee slowly, lowering your body close to the floor. Keep yourright knee directly over the right foot and your back straight. Most of your weight will be over your front foot; you should feel the strain in your hip and thigh muscles, not your knees, ankles or back.
• • 3. When your rear knee is about two inches above the floor, hold for one second. Then slowly return to the starting position.
• • 4. Perform 8 to 12 repetitions. Then do a set with your left leg in front.

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Flutter Kicks

• • Lie on stomach, elbows bent, palms on floor near shoulders. Breathing steadily, contract muscles in buttocks and flutter kick legs as if swimming.
• Repeat for 50 repetitions, working up to 100.

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Donkeys:

This exercise works the Buttocks and Lower Back.

• • 1. On your hands and knees, bring your right knee to your chest, then kick it straight back, leading with your heel. Be careful not to arch your back. Finishwith your leg straight, lifting it out and up.
• • 2. Bring knee back to chest.
• • 3. Do 25 to 30 repetitions, and then switch legs.

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SmartLipo is a new procedure that has revolutionized the way one can get rid of body fat. It is a form of liposuction in which laser is used for performing the procedure. It is also called Laser Liposuction. The procedure was initially practiced in Europe and the FDA has approved it a couple of weeks ago and it is been practiced in the USA since then. SmartLipo is such a smart procedure that gets rid of the unwanted ugly fat from the body so effectively that you are not left with any ugly scars or redundant skin folds. And above all you can report to work within a few days.

SmartLipo is ideal for treating small areas of the face, neck, arms, breasts and abdominal areas and areas of loose and flabby skin. Typically only one treatment is required. As much as 500 ml of fat can be melted away at a single session. The session may last from 45 minutes to one hour for each area treated.

SmartLipo is different from the conventional liposuction in a number of ways. These include -

" SmartLipo is done under local anesthesia called Tissue Infusion Anesthesia whereas the conventional liposuction is done under general anesthesia. Because of this there are many advantages like avoiding the complications of anesthesia, remaining conscious during the procedure, and faster recovery from the effects of the anesthetic drug. "

In SmartLipo, a 1 mm diameter probe is introduced through a small incision on the skin and laser is introduced through it which melts away the fat. Since the incision is so small it does not require any suturing and no visible scar will be seen at the treatment site. On the other hand a 4mm- 6 mm diameter tube is used to suck the solid fat out of the body in the conventional liposuction. An incision has to be done on the skin for insertion of this tube. This skin incision needs suturing and it heals with an ugly scar later.

" In SmartLipo, the thin probe introduced melts the fat inside and later collagen fibers are formed resulting in tightening of the skin. So the procedure does not cause any loose hanging skin. On the other hand, in the conventional liposuction, the fat is sucked out and this results in loose hanging skin folds which look ugly.

" In SmartLipo, the procedure causes less tissue damage and bleeding as it involves laser treatment. On the other hand, in the conventional liposuction, manual operation of the tube is done for sucking out the fat which may cause tissue damage and bleeding " Patients undergoing SmartLipo procedure can return to work after two days. But those who undergo the conventional liposuction need rest and can resume their work only after a week.

The results are permanent as the fat cells are removed. But if a person gains weight, the excess fat gets deposited in places that are not treated with SmartLipo

SmartLipo is the latest revolution in the field of cosmetology. The procedure is done for fat cell reduction and getting rid of excess fat from the body. It is very effective with virtually nil complications and the results are very good.

Moreover it is a procedure that is approved by the FDA. Since its approval by FDA in October 2007, many centers in the US have started performing this procedure with very good feedback from their clients. The awareness about this new procedure is also spreading like a forest fire among the beauty conscious persons not only in the USA but also all over the world.

The procedure takes about 45 minutes to one hour to complete. It is done under local anesthesia and the complications due to anesthesia are very minimal. The procedure is done with a laser and so the tissue damage and bleeding is very minimal. There is no visible scar at the treatment site and also no ugly redundant skin. The person who undergoes this procedure can return to duty within 2 days.

All the features of SmartLipo mentioned above are quite amazing and nothing will stop any beauty conscious person with excess fat from undergoing this fantastic procedure. But is this procedure ideal for everyone who is obese or those with excess fat who wants to get rid it? Who are all the persons who are eligible for this procedure? Is it safe in all the persons who undergo this procedure?

Ideal candidates for SmartLipo

The ideal candidates who can undergo SmartLipo for fat reduction are those who satisfy the following criteria:

- Persons who have excess fat and who tried other fat reduction methods like modification of diet and exercises are the best candidates for this laser liposuction method of SmartLipo.

- Only those who wish to lose small amounts of fat or up to 8 pounds are considered eligible. This is because unlike the conventional liposuction, only a thin laser probe is introduced in to the treatment site and the laser passed liquefies the fat. The liquefied fat is absorbed in to the blood vessels and lymphatics and they get excreted. So only a limited amount of fat can be liquefied and excreted by this method. In a few centers, doctors also suck out the liquefied fat for better results.

-The persons who undergo this procedure should be in good health, not very obese, leading an active life style

-Persons who want to get rid of only local pockets of excess fat are eligible for this procedure. The areas where SmartLipo is usually done are - Waist, chin, inner and outer thighs, hips, buttocks, upper arms, face except around the eyes, back of the neck and pubic mound.

Candidates not eligible for SmartLipo

The candidates who are very obese and who want to remove fat more than 8 pounds are not eligible for this procedure. Similarly those who are not in good health and suffering from diabetes, liver disease, kidney and heart disease are not eligible for SmartLipo

How many times do you hear overweight people say things like, "I'm only this way because I'm big boned" or "both of my parents are big so it's in my genes" or even "all of the women/men in my family are overweight".

So now the question is, if other members of your family are overweight and have always been, does it mean that you might have inherited the "fat" gene and are predisposed to being overweight yourself? Is there anything that can be done about it, or are you doomed to be overweight for the rest of your life?

There are some facts that must be considered before you assign blame for your weight problem to your family tree. Genetics do decide what the shape of you body will be as well as determining your height and possible risks to your health. If there is a history of obesity in your family, you may have a higher potential for it, but it does not mean that you are doomed to a life of plumpness.

The fact is, even though you may have inherited a higher concentration of fat cells from your family gene pool, it is the bad habits that you inherit from them that will contribute more to your weight than your genes.

Here are the facts about what makes you overweight that you must know to help you break the family tradition of living with that extra padding.

For openers, the food choices that you make play a very important role in whether or not you will become overweight. Not knowing what a proper portion size is during mealtime will also hurt your weight. If as a kid growing up, your parents always went back for seconds during meals, you probably will have inherited that habit as well. If your parents always ate high calorie snacks at night while watching TV, well, you get the picture.

Another downfall to losing the weight gain battle is physical inactivity. While just being physically inactive does not add extra fat by itself, most overweight people are inactive and that means you will burn less calories throughout the day. When an inactive person eats even a normal amount of food daily which is usually still more than they need, they are more likely to store the extra calories as fat.

Your age plays a part in your weight also. When people age, they typically become less active. Also, after age 30 or so, an inactive person will lose around ½ to 1 pound of muscle tissue per year. This makes your metabolism slow down being that muscle is active tissue and the more you have, the higher your metabolism, the less you have, the lower your metabolism. This will account for weight gain.

Most overweight people are not that way because of the genes they inherited, but because of the bad habits they inherited as well as ones they developed on their own. According to the American Medical Association, less than 2% of all obesity can be directly attributed to any kind of metabolic disorder or hormone imbalance.

The bottom line is all of the excuses in the world for being overweight won't take one pound of fat off of you. The whole thing comes down to modifying your lifestyle to one that is conducive to proper weight control. That means eating less than you've been used to eating and being more physically active than you're used to being.

• • Replace 1 cup of whole milk with 1/2 cup of nonfat milk.
• • Snack on an orange and a banana instead of a Snickers candy bar.
• • Replace 3 tablespoons of strawberry topping on your ice cream with 3/4 pint of fresh strawberries.
• • Snack on a papaya instead of a bag of M&Ms.
• • Replace a 12-ounce can of cola with a 12-ounce can of diet cola.
• • Grill a cheese sandwich with nonstick cooking spray instead of margarine.
• • Order 2 slices of cheese pizza instead of 2 slices of pepperoni pizza.
• • Top your celery sticks with 2 tablespoons of fat-free cream cheese instead of 3 tablespoons of regular cream cheese.
• • Munch on 1 cup of frozen grapes instead of an ice cream sandwich.
• • Eat 2 Kellogg's Nutri-Grain bars instead of 2 Kellogg's Pop-Tarts.
• • Fix 1 cup of turkey chili with beans rather than regular chili with no beans.
• • Snack on 2 ounces of oven-baked potato chips instead of regular potato chips.
• • Make a burrito with 1/2 cup of fat-free refried beans and 1 ounce ofnonfat cheese instead of the same amount of traditional refried beans and cheese.
• • Rather than drink a strawberry milkshake, make a smoothie of 2/3 cup of low-fat milk, 1/2 cup of strawberries and 1/2 a banana.
• • Choose 4 1/2 ounces of tuna packed in water instead of 4 1/2 ounces of tuna packed in oil.
• • Have a single scoop of ice cream instead of a double scoop.
• • Order a sandwich on cracked wheat bread instead of a croissant.
• • Use 2 tablespoons of light pancake syrup instead of 2 tablespoons of regular syrup.
• • Replace 1 large flour tortilla with 1 six-inch corn tortilla.
• • Cut the peanut butter on your sandwich from 2 tablespoons to 1tablespoon.

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Most people put on weight because they consume more food energy (calories) than they burn off. Food energy that’s not burnt off is stored in the body as fat causing the person to become overweight. Most dieticians agree that the healthiest way to lose weight (and keep it off longer) is to consume fewer calories than you burn off. That way, some of the body’s stored fat is burnt off to make up the shortfall in energy intake.

To ensure you are consuming less energy than you burn off, you’ll need to know your daily energy requirement and the amount of calories in the food you eat. This takes some diligence and is documented in the our article Learn to count calories. If you can’t be bothered with the whole “number crunching” side of dieting, here's a list of 27 tips that can get you losing weight and feeling healthier!

General tips

1. Don’t go on crash diets. Aim to lose about 0.5 kg (1 lb) per week by changing your eating and exercise habits. 2. Weigh yourself each day and keep a diary of your weight loss. Don't worry about daily fluctuations, concentrate on long term trends. 3. Do not skip breakfast! Eating breakfast can actually help you lose weight by kick-starting your metabolism for the day! 4. Eat several small meals per day rather than two or three big ones. If this is not possible, eat a bigger lunch and a smaller dinner so as not to eat too heavily at night. 5. Drink plenty of water throughout the day as this facilitates weight loss. 6. Make sure you do some exercise! (See additional tips below.) Exercising helps you burn off calories, raise your metabolic rate, and help build muscle.

Food and cooking

7. Eat foods high in dietary fibre as these help you register a feeling of fullness more quickly. 8. Choose lean cuts of meat and trim excess fat before cooking (use healthy cooking methods such as grilling without fat). 9. Limit the sue of high fat dairy products such as butter, cheese, cream, ice cream, sour cream, and yoghurt. 10. Use low fat or skim milk instead of whole (full cream) milk as well as low fat versions of soy and coconut milk as these can also be high in fat. 11. Use low-calorie salad dressings rather than olive oil or mayonnaise. 12. Avoid foods high in fat! These include deep fried foods, stir fries, sausages and processed meats, dairy products, coconut milk-based curries. 13. Avoid high fat takeaway and restaurant meals such as lasagne, Thai and Indian curries, nachos, pizza, creamy Italian pastas, and battered foods. 14. Avoid fried foods. Use healthier cooking methods such as grilling, roasting, stewing, boiling, steaming, and poaching (but don’t add additional fat!). 15. Avoid snack foods like potato crisps and corn chips as these are high in fat.

Note: The term "fat" includes all oils, butter, margarine, lard and so on. While some fats like olive oil may not have the health risks associated with other saturated fats, they are still extremely high in calories and do not aid weight loss. 16. Avoid foods high in sugars such as cakes, biscuits, confectionary, ice cream and soft drinks.

17. Eat foods that have a low GI (glycaemic index). These foods release sugar into the blood slowly, providing a steady supply of energy that leaves you feeling satisfied for longer. 18. Eat whole fruit rather than drink fruit juice, as the extra fibre in the fruit will help you register a feeling of fullness. 19. Eat as many fresh or steamed vegetables as you like (but limit potatoes). 20. Limit alcohol consumption. 21. Buy products labelled as “low fat” or “fat free” where there is a choice. 22. Occasionally allow yourself a small serving of a “naughty” food you really like. It won’t spoil the long-term effects of dieting and can motivate you to continue with the diet.

Exercise

23. If you don’t exercise at all, start now! Walk for 20-30 minutes each day (if you don’t have time, two or three 10-minute walks per day are just as good!) 24. In addition to walking, try to get involved in at least one other activity at least once a week such as swimming, cycling, tennis, and dancing. 25. Take the steps rather than the lift. 26. Walk to the local shops rather than driving. 27. Get off the bus one stop early and walk the extra distance.

Hopefully these tips will work for you. This author has personally lost several kilos following these points.

To check if you are in fact overweight, check out Body Mass Index (BMI) article and online calculator!