Achieve Healthy Weight Loss on a Diet

By Clare Jamison

Healthy weight loss, Lose weight now note on scale

Healthy weight loss, Lose weight now—Alan Cleaver (Flickr.com)

We are constantly hearing about how people need to lose weight in a healthy way, but what exactly is considered healthy weight loss?

Weight loss is a topic that interests a lot of people these days. I have heard a couple of different answers from doctors, nutritionists and personal trainers, so I am not really sure what to believe.

I have always felt that if you are following a diet and exercise routine where you are taking in at least 1,400 to 1,600 calories per day and exercising for at least 30 to 60 minutes a day, regardless of how much weight you lose you are probably pretty healthy.

Not everyone feels this way, though. Some diet plans are absolutely strict about the weight loss food you are supposed to eat.

I had a doctor tell me that healthy weight loss is considered to be one to two pounds a week. He said that anything more than that is not really conducive to permanent weight loss. He said that dieting should adopted slowly and exercise should be done in moderation.

I took what he said to heart, and when I lost 70 pounds about 10 years ago, I did not lose more than two pounds a week, and if I saw myself starting to go over that amount, I would slow down on the workouts and dieting. Listening to my body was essential for my own healthy diet plan.

I gained about 50 of it back when I started a job where I was pretty sedentary and knew that I would have to take it back off again. Fortunately, even though the job was pretty sedentary, I was able to hire a personal trainer who informed me that I could lose as much as one percent of my body weight each week and that would be fine.

I was in the high 200’s at this point, so I knew that I could start out with about 2.75 pounds per week and would be fine. I was, and I have never had any health issues because of that.

On the other hand, the contestants on the popular reality show The Biggest Loser can lose 10 to 15 pounds per week and often do so.

It has to be healthy weight loss, otherwise the trainers on the show would say so, but one thing the show makes sure to emphasize is the fact that the contestants are under constant medical supervision and go through recovery periods after each workout, where they are iced down, receive massages and so forth to reduce any sort of trauma done to their bodies.

So what is considered healthy weight loss? I guess it just depends on who you ask. I would say that keeping it to a three or four pounds maximum each week would be acceptable, but somebody else might tell you to shoot for a lower amount.

Become a Healthy Eater and Surpercharge Your Body and Mind

By Spring Estep

One of the best things you can do do improve your overall health and well-being is to change your eating habits and become a healthy eater. Ultimately, being a healthy eater means becoming informed about what healthy eating really is so you can make smart choices.

It isn’t about analyzing food labels, calculating grams of fat, and calorie counting. Instead, healthy eating focuses on sensible eating which includes having healthy meals at least 3 times daily.

The truth is, most healthy eaters enjoy a wide assortment of foods, not restricting themselves to one specific food group.

Maintaining a healthy diet necessitates some flexibility…

Certainly, there are going to be times and occasions when you eat way too much, skip meals, or eat foods that are less good for you.

Even so, you would be wise to power your body routinely with the right amount of food to keep both your body and mind strong and alert.

Quite often, bad eating habits spill over into other areas of life.

When someone is struggling and unable to take control over their eating, they are also more likely to spin out of control with other aspects of life as well.

For example, they could wind up overspending, talking too much, staying up late too often; not really able to control much of anything they do.

By contrast, those concerned about taking care of their health tend to form all around good habits.

For one thing, a healthy eater is generally a good problem solver too. Most have learned to take care of themselves and make good decisions about their eating habits. They are invariably aware of what they eat, and know the effect that it’s going to have on their bodies.

If you have thought about making your own life much better, healthy eating is just the place to start.

It is best to remember that restricting food is more difficult than choosing to eat right. Make eating healthy a chosen lifestyle, something that you can do to supercharge your body and be at your best!

The Key to Staying With Healthy Diet Plans

By Spring Estep

Over and over, we’re inundated with healthy diet lectures, from doctors, in magazine articles, nutritionists, diet coaches and the personal trainers. It reaches the point where you hope to never hear another word about a healthy diet plan, whether it makes sense or not. With so much unrelenting outside pressure, this good and well intentioned info begins to fall on psychologically deafened ears – too much information!

For the most part, healthy diet plans need not be grueling. Often it is just a matter of applying common sense.

However, we all know that, should we choose to ignore the facts, chances are good that we’ll pay for it down the road in poor health. The fact remains, we all know how to construct a personal healthy diet plan all on our own. You just need to know how to go about it.

Everyone has personal taste preferences. One of the problems with recipe books and the so-called healthy diet plans is that you may not like half of the ingredients called for in the recipes. This makes it hard to stick with the program.

One way to circumvent this problem is to start with the food pyramid. While you know that orange, red and yellow fruits and veggies are high in antioxidants necessary to good health, there are only a couple you truly enjoy.

If you hate sweet potatoes, but like apricots and yellow squash, look for recipes that include these and forget the sweet potatoes. Consult charts which list fruits and veggies high in fiber and choose those you like and will actually eat. A healthy diet plan is one which you embrace!

Every successful healthy diet means that you make every effort to cut back on sugar, salt, fats and refined processed foods. As possible, buy natural meats which contain no hormones or antibiotics. Fresh and frozen fruits and veggies are better than a canned product.

When you do eat meat, choose lean meats, poultry and fish. Eat smaller portions of meat and larger portions of fruits and veggies.

The old style American dinner plate  of the 1950s consisted of a big chunk of meat, a few tablespoons of veggies and a large baked potato, smothered in butter. No one today would try to argue that this style of eating healthy. Since we know better now, it’s time to come to the party of your own accord. You’ll avoid many health problems and live longer.

Simple carbs, such as white bread, quickly convert to sugar, raising your chances of gaining weight and risking diabetes, by exhausting your body’s ability to process insulin.

Instead of white rice, try brown or wild rice, or a mixture if a sudden switch is too much to bear. Go for whole grain breads and complex carbohydrates, which convert more slowly and don’t produce those sugar spikes.

When planning the dairy content of your customized healthy diet plan, make a gradual shift to low fat milk, sour cream and cheeses. If you normally drink whole milk, try a half and half mix of whole and 2%, until you adjust to the taste of the 2% milk. It won’t take long before you don’t even notice the difference.

Whole milk will eventually taste far too rich. If you haven’t tried soy milk, buy a quart and see what you think. Soy milk is packed with amino acids and is a much healthier choice than cow’s milk. Yogurt is another good choice in a healthy diet plan.

The real key to staying with healthy diet plans, is that you choose healthy foods you actually like!

Finding a Healthy Eating Plan for Weight Loss

By Spring Estep

If you truly want to lose weight and to stay healthy, you want to adopt and use a healthy eating plan for weight loss that you can follow but also that you can stay on for the duration.

If you have heard of the cabbage diet, the Atkins diet, the soup diet, or the HCG diet, you are probably looking for a way to lose weight that you can understand and follow.

While the idea of a simple plan that only includes a few things sounds ideal if you have a busy life and very little time for meal planning and preparation, it is not the way to go.  Most of the plans that feature just a few foods last no longer than a week or two. Everyone needs variety.

A healthy eating plan for weight loss is not as restricted as some of the plans mentioned above.

There is a diet that includes eating a cabbage soup each day. Not only does this not work, it can have some pretty unpleasant side effects for the dieter and those that spend time around the dieter.

This diet gets boring very quickly and most people cannot stay the side effects and also the boredom of eating the same thing each day. Instead, you want a plan that offers different foods each day and for each meal, as long as they are healthy choices.

You want something that includes meats, vegetables, fruits, dairy, and whole grains for a balanced diets. The best healthy eating plan for weight loss is going to have each of these things in almost each meal.

The Atkins diet is effective but is heavy on proteins and fats. It can work if you can do it, but some fall off it way to quickly and gain even more weight back if they go back to their old eating habits. Only do something like Atkins if you are committing for life, which we all know is hard to do. If Atkins and the like are not for you, there are other great options.

Some places plan your meals out for you. If you are not good at calorie counting, planning meals, and getting what you need from the grocery store without help, you may want to see if you can find a healthy eating plan for weight loss among one of these companies.

Places like Weight Watchers and Nutrasystem seem to be successful for those that no only understand the plan but commit to stick to it. Knowing the full details in advance is crucial so you can honestly decide if you can stay with it for the long run. That is the only way to enjoy dieting success.

Lastly, remember that you have the power to come up with your on healthy eating plan for weight loss.

You know what is good for you and what is bad for you, and if you have a computer with an Internet connection, you have a tool that can help you find out about things of which you are not sure. All the help you need is out there so you cannot make the excuse that you just did not know.

Come up with a plan that you can live with and plan out your menu and shopping list each week. You will soon be looking and feeling better without dreading that next bowl of cabbage soup that you really cannot stand to eat in the first place.

You Can Get Healthy Hair

By Gordon David

Is it really possible to get the healthy hair those shampoo advertisement models have? Seriously, is that real hair or is that a wig? Well, if your hair is naturally healthy, there’s nothing stopping you from getting the nicest head of hair.

You just need to make sure that you aren’t making any really obvious mistakes. Here are a few.

Shampooing your hair every day really would hurt your chances of trying to get healthy hair. No more than twice a week is what the experts say.

Because your hair needs the natural oils your scalp makes, it just won’t do to use shampoo to wash it all off all the time.

People can be creatures of habit. You might have a wide open space in front of your house; but you’ll still choose to walk the same route everyday. People do that with their hair too.

If they need to fasten their hair in a ponytail, they’ll always use the band on the very same spot. Try to use seamless elastic, and always make sure that you don’t use the exact same spot all the time. You don’t want strands from the same spot getting caught in the band all the time.

One wonders where the “brush your hair a hundred strokes every night” thinking came from. But that much brushing doesn’t do your hair any good.

Certainly, you don’t have to be like one of those people who have hair brushing syndrome (yes, that’s a real thing). But you don’t want to overdo it either.

Brushing is good because it helps spread the oil manufactured by your scalp. Too much brushing and you’ll just wear your hair down.

Finally, try not to ever blow-dry your hair for any longer than 5 minutes a day. And that goes for flat irons as well. Just because your hair doesn’t feel pain, doesn’t mean it doesn’t get damaged. Too much heat is not the way to get healthy hair.

 

 

For Healthy Eyes, Eat These Foods

By Gwyn Seabrooke

The National Eye Institute has been studying this whole situation where healthy eyes seem impossible for people above a certain age. And they’ve been trying to establish if good, well-designed nutrition can stave off serious health problems like these.

As delicate as our eyes are, we do tend to take them for granted. It’s like we think that nothing that bad ever happens to anyone’s eyes.

But statistics prove otherwise. About 1 in 20 Americans suffers from retina degeneration; and one out of two people over 80 have cataracts.

They’ve found that if you take the trouble to heap your plate with plenty of vitamins C and E, omega-3 fatty acids, zinc, and anti-oxidants, you certainly stand a pretty good chance of never having your eyes die on you.

The secret of course, is knowing what foods contain all of those strange ingredients above.

Remember being tired of how your mom would never stop telling you to eat your carrots up because they were good for your eyes? That isn’t some old tale that mothers got together and decided to lie to you about just to yank your chain.

Carrots are full of an antioxidant called beta-carotene. And the great thing is, carrots go well with lots of foods.

Spinach isn’t just good to impress Olive Oyl and beat up Bluto with. It’s great for healthy eyes as well.

It comes full of all kinds of eye contact thing nutrients — vitamins C, antioxidants, lutein, and zeaxanthin – retina-builders if ever there were any.

Spinach can go quite well with any salad or omelette; and it makes a great dip. Now why is that popular cartoon sailor named to associate “squinky” pop-eyes and not healthy eyes with spinach?

Animal products can be particularly great for healthy eyes. Take ostrich or turkey meat.

Ostrich meat is not exactly popular; but it should be. It cooks beautifully, absorbs seasoning wonderfully, and it’s rich and iron and zinc — two ingredients that really build your retina up.

Researchers always notice how in older people who suffer from retina degeneration, the levels of zinc are particularly terrible. If you want to keep such a thing from happening to you, your diet’s zinc content is what you need to try to build up.

Not interested in looking up specialty stores on the Internet to order ostrich meat? You could turn to turkey of course, and it’s rich in vitamin B as well.

But all of these are so ho-hum. You already have many reasons to eat any of these; what you’re interested in is an otherwise unhealthy habit that’s great for your eyes…

Well, here it is: dark chocolate. Dark chocolate is already in the news for being great for your blood pressure, for your cholesterol and for your insulin sensitivity.

But there’s new research that tells you that dark chocolate is rich in flavones and is great for your eyes. And it helps you see better in the dark.

 

 

The Right Healthy Eating Attitude

By Clare Jamison

Above all else, healthy eating requires the right attitude. Sure, preparation is part of it and so is determination, but really there’s no substitute for attitude. For some, that might mean a new perspective.

People into healthy diets either go to too great an extreme or don’t do enough. Everyone is so freaked out about the idea of unhealthy foods that either they ignore it completely or panic over it.

The truth is that you don’t have to do either. Eating healthy foods in general and treats in moderation is good enough. You want to create a diet that you can live with day in and day out for years.

You can have treats now and then, but a treat shouldn’t be a whole meal. Health eating means that, if for example you are having desert, you should have a small ones.

The rest of your meal should be as healthy or even more healthy than usual. If you’re going to have a fatty main course, you should eat well for the rest of the day. Basically, only having one treated at a time and treats only once or twice a week is the best way to keep a healthy diet up.

One of the most overlooked aspects of healthy eating is community. Eating healthy is a significant lifestyle choice. It isn’t simply a matter of making and eating meals. It requires you to keep your resolution on a daily basis, and sometimes that requires the right community.

If you can get your housemates, family members, or friends to commit to healthy eating with you, you’ll have a much better chance of success. After all, eating is a social activity in our society. If you are constantly surrounded by people who eat junk food, it will be difficult or impossible for you to keep your healthy eating habits going.

Above all the most important thing to remember when you eat healthy is to keep your mind focused. You will screw up once in awhile. You will give in to temptation when you shouldn’t, or will fail to adequately plan your meals ahead of time and have to get some kind of junk on the road. Persevere. Just because you messed up once doesn’t mean you should give up altogether!