http://www.articletrader.com/ Articles at ArticleTrader en-us http://www.articletrader.com/health/weight-loss/how-to-achieve-your-fitness-goals.html http://www.articletrader.com/health/weight-loss/how-to-achieve-your-fitness-goals.html Tue, 29 Jan 2008 00:00:00 -0600
You need to create positive thoughts, pleasurable thoughts about how you will look and how good you will feel in the end. Positive thinking and focusing on the benefits of exercise can help you stay motivated. Another effective way is to focus on the end results if you don't take action now. For instance, if wearing a swimsuit brings you undesirable feelings, painful thoughts, that might just help you stay committed to an exercise program.

However, to be able to achieve your goals, you must decide on what you really want. You need to have a clear vision on how you want to look like when you achieve your goal. Visualize yourself with the body you want, fix yourself an image in your mind and use it as an incentive. Write down your personal vision of your end result and read it often. Then you can establish weekly goals to help you get the body you want.

Wanting to change is not enough to get you started. If your desires are only a wish, then it will be a struggle turning your vision into reality. You need to develop a "must" feeling and view the changes as urgent. Creating urgency can only help you take action. If it's important enough for you, it will lead you to positive action steps toward your fitness goals.

The law of attraction states that what you focus on grows. If you think negative, you will get negative results. Do you always come up with a reason for not losing weight? Maybe you just can't find time to exercise? If you believe that you can't achieve your fitness goals, then you won't. The only way you can be certain you'll achieve your goals is by believing in them. When we think about something over and over again, repeating it to ourselves again and again, it becomes a belief. And when you feel certain, you do it.

Have you been struggling to lose body fat, trying all the diets and weight loss products out there only to end up right back where you started from? You need to understand that there is no quick, effortless way to lose weight. Crash diets are unhealthy. They will only work against your body in the long-run and set you up to failure. Changing your eating habits and exercising is not a punishment, it's all about appreciating your body and doing everything you can to take care of it.

If you want results from your fitness program, you will have to put as much thought and effort into what you're eating. Fitness and nutrition go together, you can't do one without the other. The best way to help you improve your diet is to write down what you eat for a couple of days. It will make you more conscious of what you're eating and will help you make better nutritional choices. It makes it easy to look back on what you ate throughout the day and it gives you a good indication of what you need to change.

Most people would like to lose weight, but few are willing to do what it takes to accomplish their goals. It probably took you many years to put on the extra weight so don't expect to lose it overnight. Be realistic when setting your goals and set goals that you know you can achieve. If you really want to achieve your fitness goals, think positive, believe in yourself, properly identify your motivation and adopt a healthy eating pattern. Don't accept anything less than what will make you happy.

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Joe Blaschke is a health enthusiast who cares for the health and well being of all people. For more tips on how to achieve your Fitness Goals, go to Healthy Natural Weight Loss

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/nutrition/impulsive-eating-preventing-the-binge.html http://www.articletrader.com/health/nutrition/impulsive-eating-preventing-the-binge.html Sat, 17 Nov 2007 00:00:00 -0600
Some people are so much out of touch with their hunger that they can't recognize its cues. When you don't respond to hunger, you'll also find it hard to know when you're full. The better you learn to respond to your hunger, the better you'll know when to stop.

You need to put food back where it belongs in your life.

First of all, don't diet. Starting a diet will only create a negative feeling about yourself. Research shows that diets eventually lead to
bingeing which causes even greater negative feelings. Since dieting inherently ensures failure, most people who diet can't maintain their weight loss. Accept your body, get rid of your scale and clean out your emotional closet.

Determine if you are physically or emotionally hungry when you eat. If you eat when rmotional, tell yourself it's OK to be upset but try to identify your emotions and investigate possible solutions. Ask yourself what you need.

Don't let food have power over you.

When you label foods as "bad" and then eat them, you internalize the message that you're bad. Guilt and anxiety feed the cycle of deprivation and over-consumption. When you restrict and deny yourself of so-called "bad
foods" when dieting, it triggers overeating but if you give yourself permission to eat everything (in reasonable amounts, of course); foods that you used to deny yourself will have no power over you. Allow yourself to eat without feeling guilty.

When you catch yourself feeling guilty about what you ate or want to eat, remember that restricting yourself is punishment. The more restrictive you are the worse you'll feel.

To prevent impulsive eating, eat what you want but stop eating when you feel satisfied. Check in with yourself throughout the meal and remind yourself that you can have more later. Don't eat until you're overstuffed. Easy way
to do this is to eat more small meals throughout the day.

Most people who eat impulsively try to avoid eating or ignore their hunger all day. They believe that food is their enemy. In doing so, they end up being so hungry they can't make conscious, rational decisions about food and
binge. Most of us get hungry every 2 to 4 hours daily. Let go of the scheduled mealtime and find your hunger pattern.

Eat breakfast, the most important meal of the day. It kick starts your metabolism. Some people find that when eating breakfast, they get hungrier during the day but that's a good thing because it means your metabolic rate
is speeding up. Increasing your metabolism can help you burn calories. Then throughout the day, eat in response to your hunger, even if it's six small meals a day, it will keep your body's fuel supply consistent and will keep
your metabolism going.

Eat a serving of protein rich foods with every meal, 2 to 3 servings a day. Protein takes longer to digest, keeps your blood sugar levels normal for longer and helps you feel a greater sense of satisfaction throughout the
day. Protein rich foods are included in lean meat, chicken, fish, eggs, beans, lentil, soy products, nuts and seeds. A reasonable serving is the equivalent of 2-3 oz.

Don't try to change your relationship with food overnight.

It will take time, so set small goals and give yourself a positive feedback. If you tell yourself "I need to add more fruit and vegetables to my diet" it will work better than saying "I need to stop eating chocolate." Be kind to yourself and don't expect to be perfect. Learn from your experiences and experiment with what works best with you.

The key to curing impulsive eating is to put food back where it belongs in your life by reconnecting with your hunger. Banish diets and work on body and size acceptance. Stop criminalizing food and allow yourself to eat
without feeling guilty.

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This article was written by Joe Blaschke and for more informational tips on emotional eating and on how to break bad eating habits, go to Emotional Eating.

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/physical-activity-and-you.html http://www.articletrader.com/health/fitness/physical-activity-and-you.html Mon, 29 Oct 2007 00:00:00 -0500
It might be very challenging for people who have many pounds to lose. If you are suffering from obesity, you might feel uncomfortable exercising around others not being able to bend or move around as easily as they can. Or, you might think exercise will harm you and you're not sure you can do it but there is a safe way to get physically active. You don't have to join a fitness center and you can start moving at your own pace right at home. Inactivity is risky and you can hurt your body even more by not exercising.

Don't be scared with the idea of exercising.
Physical activity doesn't need to be a super highly-disciplined effort. Start adding activity a little at a time throughout your day. Be active at home while doing your house cleaning, try walking with a friend, rake leaves, mow the lawn, just be imaginative and find ways that will get you moving more. Exercise to a work-out video, dance, find something you will enjoy and make sure you feel comfortable with the activities you choose.

Set yourself up to success.
If you want to stay motivated, try adding variety to your physical activities and make sure you exercise on a regular basis. Just like any other habit you might have, you need to make exercise a part of your daily routine. There are many other ways to spark your motivation;

-Start by setting up short term goals that are achievable.
-Plan ahead of time and be creative.
-For extra encouragement, exercise with a friend.
-Exercise to music and make it fun.
-Find an exercise that you can manage and that fits in with your schedule.
-Track your progress and don't forget to reward yourself when you achieve.

If you put your mind on being active and focus on improving your health, you will succeed. Just knowing that exercise will improve your health can be a great motivator to keep you physically active. For most beginners, the hardest is to get started. Remember, exercise does not need to be strenuous and it should not be something you dread so pick an activity that you will enjoy. You can benefit from moderate exercise if you make it a regular, permanent habit that will become part of your life.

Choose an exercise that will be appropriate for you. If you can't accomplish an activity the first time, don't put yourself down. Don't be too hard on yourself and start at a level you can manage by working your way up slowly, especially if you have been inactive for a long time. Allow yourself time to develop skills you need for an activity to become enjoyable. As your body gets stronger and you become more fit, you can then increase your activities to keep them more challenging.

Start by increasing the amount of time you spend doing an activity, like for instance, if you start walking 10 minutes a day on your first week, gradually lengthen your walks to 15 minutes the following week. Eventually you can start walking faster and increase your walks to 18 minutes.

If you want to gain health benefits, you should engage in moderate physical activity for at least 30 minutes per day. If you're not able to do it all at once, just break them down into three 10 minute work-outs throughout your day. If you can stick to your physical activities for at least one month, you will be on your way to making exercise a regular, permanent habit. Being physically active will make you feel great, more energetic and once you start experiencing the health benefits of exercise, you won't want to stop.

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For more tips on how to add physical activity into your daily life, go toPhysical Activity Guidelines

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/weight-loss/emotional-eating-and-weight-loss.html http://www.articletrader.com/health/weight-loss/emotional-eating-and-weight-loss.html Wed, 24 Oct 2007 00:00:00 -0500 Very few people realize that they are eating for emotional reasons and then go after specific problems behind their eating to try to cure them. If you are an overeater you need to understand the reasons why you overeat which will help you change your eating patterns. If not, you end up getting stuck in a self-defeating cycle like this one; "You overeat because you're upset, you gain weight because you overeat, you get upset because you've gained weight." And you never seem to break out the cycle long enough to lose weight or keep weight off.

If you have many pounds to lose, you've got to realize that your life can be so much better than it is right now. If you're not happy with yourself, you sure don't have to accept yourself the way you are. Nobody's perfect, and we all have problems. Everybody has something to improve in their lives whether it's changing a negative habit or losing weight, the only way to achieve is beating negative thinking by a positive attitude.

Too often, we tend to find good reasons to justify ourselves. For some reason, many people will not admit the real cause of their
overeating and will make up all kinds of excuses such as: "My parents are fat so that's why I'm fat, it's hereditary." or "I have a very stubborn metabolism, it's so slow." making excuses not to eat right or exercise
regularly is only a way to justifying why you can't change.

Do we inherit fat?
You grow up not knowing the right way to eat and you grow up overweight. In fact, it’s a pretty good bet that your overeating habits are identical to your parents’ and that your figure much resembles theirs. Actually, what
really happens is that we inherit the bad eating habits of those we grow up with. While obesity is sometimes hereditary, it can be controlled by good eating habits, exercise and a positive mental attitude.

What is Metabolism and how does it affect your body?
You eat food, the body then goes through a process of breaking down all the food and turning it into usable energy to keep you going. To maintain a healthy weight, you need to balance your energy IN and your energy OUT. More "in" than "out" = overweight problems. The majority of us has a normally regulated metabolism but many want to think it's slow as a reason for their weight gain. For too many people, the result of sedentary living is a losing battle against those extra pounds. Through moderate daily exercise you will eat less and therefore lose the extra pounds.

Others may say "I can't afford to be thin".
Our supermarkets are filled with convenient, tasteless plastic foods. Shopping carts are overflowing with precooked, ready made, frozen foods with lost nutritional values. All of these are high-cost and high-fattening foods. You can afford to eat right and you can't afford not to!

Emotional eaters will use food to manage their feelings because food relieves tension. When focusing on food, it distracts our minds from
uncomfortable feelings (boredom, stress, anxiety, loneliness...) that we would rather not tolerate. We reach for food whenever we don't feel good about ourselves and emotional eating becomes an ingrained habit.

The first step is to figure out what triggers your emotional eating and learn how to deal with the worries and stress that cause your overeating. Figure out why you are frustrated or upset and begin looking for a cure to the problem. Whatever is bothering you mentally needs some fresh air - not a bag of chips. Talk them out. Discuss them with family or friends and if you don't want to talk about it, do something, get active.

Begin understanding yourself and your needs. Before reaching for another piece of cake, ask yourself "Am I really hungry?" or before you
automatically pop something into your mouth keep asking yourself "Why am I feeling hungry?" Learn to recognize your hunger. Don't be scared to question yourself and get to the bottom of the problem.

Keep a food journal. By tracking your eating habits, it will help you see your consumption level and understand what triggers your binges. Make a list of other things you can do. Try going for a walk, cleaning the house,
exercising, calling a friend or listen to music.

Never focus on dieting or weight loss!
If you feel out of control around food, stop being obsessed with your weight. Most diets require you to ban your favorite foods leaving you unsatisfied and setting off negative feelings. Diet deprivation only sets up cravings and causes you to eat more than you really need to. Just forget about dieting and focus on self-care, eating well and being fit.

Start focusing on changing your lifestyle habits by eating healthy,exercising regularly while keeping a positive attitude. The day you stop being obsessed with your weight, will be the day of your success. Remember one thing, you have control over your life and it's your decision to change your lifestyle. You're worth it!


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For tips and info on how to add a little exercise to your daily routine, check out ;Physical Activity and Weight Loss


Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/weight-loss/eating-a-healthy-diet-to-lose-weight.html http://www.articletrader.com/health/weight-loss/eating-a-healthy-diet-to-lose-weight.html Fri, 21 Sep 2007 00:00:00 -0500
Cutting back on calories might seem like the best solution for weight loss, but when
decreasing your calorie intake significantly, your metabolic rate slows down and burns less calories. The more drastic your diet, the greater the drop of your body's metabolic rate is likely to be. While on a low-calorie diet, the safety system that protects your body from starvation can be so effective that after a few weeks you stop losing weight altogether. Don't be fooled; sticking to a restricted-calorie diet will only lead to
chronic fatigue, a weaker immune system and psychological stress.

For healthy weight loss results, we need to learn to eat sensibly including a variety of nutritious and wholesome foods. It doesn't mean depriving yourself of foods you enjoy and eating only awful-tasting foods. Deprivation creates cravings and cravings often results in binges. Rather, it's learning to eat three or more sensible meals a day with wholesome snacks and occasional treats. Splitting up meals in three to six different meals provokes different energy consumption levels and the more you break up the calories you consume throughout the day, the more calories you'll burn.

Most people have not figured out how to balance their food intake.

In order to obtain the essential nutrients your body needs, eat a wide variety of foods. Choose the recommended number of daily servings from each of the five major food groups. For a healthy body and a thin one, you need to eat a proper balance of foods that will keep you in perfect harmony. For example; if you had eggs and toast for breakfast don't go for an egg sandwich for lunch. Try not to duplicate the same food over and over again. The key word to it all is "balance".

Another important factor in achieving. proper food harmony in your body is timing. For many of us, supper is the "big meal" of the day. If you are concerned about weight, health and a good night's sleep, the end of the day is the wrong time to pack in so many calories. By morning, a good number of these calories will be stored as body fat. Keep in mind, the later in the day you eat, the lighter you should eat.

Eat everything in moderation.

Avoid oversized food portions. In the last few years, the portion sizes have gotten larger ; in restaurants, fast food places, supermarkets and even at home. When faced with larger portions, you tend to consume more calories than what your body needs. Take a look at the serving sizes suggested by the Food Guide Pyramid and compare the portion sizes with what you usually eat. For example, the recommended portion size for pasta is 1/2 a cup, my bet is that most of us eat two to four times that portion in one single meal. Choosing sensible portions is a key to maintain your weight in a healthy range.

Try to eliminate saturated and "trans" fats

Fat is our most fattening nutrient. Fat contains 2 to 3 times more calories than any other food types. Saturated fatty acids (meat, butter, milk products...) are harder to burn and have a greater tendency to get stored as fat than does the mono-unsaturated fatty acids (olive oil, peanut oil, avocado...). As for the poly-unsaturated fats (fish, omega 3) are not likely to get stored at all. According to recent evidence, both types of unsaturated
fats also help to lower the amount of cholesterol in the blood.

What about sugar!

The typical American eats 20 teaspoons of added sugar a day and that's excluding the
natural sugars found in milk, fruits and fruit juices. Sugar accounts for far too large a share of our daily calories which are worthless calories. According to the U.S. Department of Agriculture food pyramid, 10 percent of calories should come from added sweeteners. Many people get 30 percent or more of their calories in added sugar. If you are counting calories, eating too much of the sweet stuff will take a big chunk out of your calorie quota for the day and you'll miss out on essential nutrients. For example, a soft drink or fruit drink can contain as much as 10 teaspoons of sugar, that's about 150 calories of worthless calories. So if you drink 2 a day, that makes 300 wasted calories with no nutrient values.

Salt - The leading food additive

Salt is a combination of two mineral subtances that are essential nutrients- sodium and chloride. But these substances are needed in much smaller amounts than we consume. Our biological need for sodium is 1/10 teaspoon a day, but the average person consumes at least 3 to 4 teaspoons. Salt favors water retention and increases the intestinal absorption of the glucose that may contribute to weight gain. Salt and other sources of sodium we eat are naturally present in foods, including dairy products, meats, and seafood. Not to mention the salt added to foods at home during cooking and at the table. The rest comes from processed foods. You can go a long way toward reducing your salt intake by avoiding commercially prepared foods that are obviously salty.

So many people eat foods with no idea of their nutritional value. You can lose weight if you eat foods that are lower in calories and fat for a given measure of food. If you look at the labels of commercially prepared foods, you'll soon realize that they are packed with sugars, salt, fats and a bunch of chemicals which are detrimental to your body. Eat foods that contain a lot of water like vegetables, fruits and soups. If you want to lower your intake on salt, sugar and fats, eat fresh.

and oh I almost forgot ...don't forget to Exercise!

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This article was written by Joe Blaschke of http://www.ezweightlossexercise.com where you can get free info and tips on weight loss, dieting and exercise. To read more on health related topics go to http://www.diversityforyou.com


Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/nutrition/skipping-meals-is-not-a-smart-way-to-lose-weight.html http://www.articletrader.com/health/nutrition/skipping-meals-is-not-a-smart-way-to-lose-weight.html Thu, 06 Sep 2007 00:00:00 -0500
Skipping meals will never help you lose weight. Actually, it can help you gain weight since it causes your metabolism to slow down and encourages the storage of calories as fat. It lowers your blood sugar therefore causes sudden hunger pangs, food cravings and you end up bingeing.

Breakfast is considered the most important meal of the day and studies show that a nutritious breakfast improves physical and mental performance. Skipping breakfast is no shortcut to a slimmer you and it's likely to shortchange your body on essential nutrients. After an all-night fast, your glucose level is low and a good breakfast will replenish your supply of your blood sugar and keep your energy levels up throughout the day.

You wouldn't run your car around town with the gas gauge on empty and expect to get anywhere, so you can't run your body without a little breakfast. The fact is you can't eat too big a breakfast and you shouldn't skip breakfast.

A hearty American Style breakfast consisting of 2 eggs, 3 ounces of ham, bacon or sausage, 1 cup of milk, and 2 slices of toast with butter and a spoonful of jam is considered a "too big breakfast". This type of breakfast would meet the entire days protein needs and you could very well manage eating all that amount of calories in a whole day.

A healthy breakfast should consist of a variety of foods, like low-fat protein, fruits, low-fat dairy products and whole grains. For example, fresh fruit with wholegrain breakfast cereal and low-fat milk or toast with tomato and cheese and a glass of low-fat milk.

Breakfast should contain protein. It helps stimulate alertness and keeps mid-morning hunger away, which is common after having a doughnut and a coffee. Ideally, your breakfast should contain a third of your day's protein needs. A person at an ideal weight of 120 pounds would need about 43 grams of protein a day.

If you want to add protein to your breakfast, for most of us, the first food that comes to mind is eggs. Eggs are an ideal source of protein but also contain a significant amount of cholesterol. You can find other kind of protein in other foods such as; low fat cottage cheese, peanut butter, smoked salmon, turkey, cheese wedge, milk, low fat yogourt or you might just want to add nuts to your cereal.

Another important part of breakfast is juice or fresh fruit that contains Vitamin C. Good sources of vitamin C are citrus fruits, tomatoes, berries, guavas, melons, papayas, etc. Homemade fresh juice is the best choice, but if you're not up to making your own, the fresh from concentrate juice would be your best buy.

You should also include carbohydrates into your breakfast menu. Carbohydrates, important for your energy needs, can be found in foods such as whole grain breads or cereals, bran and oatmeal muffin. Try to limit the fat and sugars you put on your cereals, bread or muffin. When buying cereal, read the label and look for a cereal that contains at least 3 or more grams of protein per 1 ounce serving.

A beverage after all this can aid in digesting your foods and will give you a feeling of satisfaction. America's favorite breakfast drink is, of course, coffee. Breakfast wouldn't be the same without it. If you can't go without a coffee, have your juice first then your breakfast and drink your coffee last. That way there will be a little food in the stomach to absorb the acid and maybe you'll be too full to finish the whole cup.

The most popular cold beverage besides juice is milk and if you are serious about reducing your fat intake, switch to low-fat or skim milk. Do it gradually, by combining both, using a bit more low-fat and adding a bit of whole milk.

If you're not a breakfast eater, start slowly by incorporating a glass of juice or eating a piece of fruit in the morning. Then gradually build up to a balanced meal by adding foods from the different food groups.

If you need to lose weight, the best way to achieve is by eating the right foods for your body at regular intervals. Food portions have grown so learn to recognize and control food portions.(check out the USDA Food Guide Pyramid for the recommended serving size) If you want a healthy body, a slim body, you need to eat a proper balance of foods. Every meal is important and eating smaller meals and snacks can help your metabolism going throughout the day, allowing you to burn more calories. It will give you more energy and in return you will feel much better.

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This article was written by Joe Blaschke of EZ Weight Loss Exercise where you can get free info and tips on weight loss, dieting and exercise. To read more on health related topics go to www.diversityforyou.com

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/nutrition/eat-your-way-to-health.html http://www.articletrader.com/health/nutrition/eat-your-way-to-health.html Sat, 18 Aug 2007 00:00:00 -0500
Eating just one or two meals a day can be harmful and such eating patterns encourages the storage of calories as fat which is partly responsible for the fact that so many people are bigger than they should be. Studies have shown that it is far better eating 5 to 6 mini-meals throughout the day than stuffing one or two big ones. When you eat big meals and overload, you actually stretch the stomach muscles and a continual pattern of overeating leads to weight gain.

The American diet contains way too much fat, sugar, protein, and too little carbohydrates.

Too much protein

In todays' modern society, our diet has undergone a radical shift from plant-based foods toward foods derived from animals; meat, poultry, eggs, and dairy products. Consumption of animal foods has been rising steadily and todays' statistics show that 70 percent of the protein consumed is derived from animals, and 30 percent comes from plants.

The problem with animal-derived protein is the amount of fat it comes with. The most popular ones are nearly more fat than protein. About 80 percent of the calories in steak and hamburger are fat calories and not protein. Since our favorite protein foods come laden with saturated fat and cholesterol, their over consumption is a risk to the health of our hearts and blood vessels.

The average person eats 2 to 4 times more protein than is really needed for good nutrition. If you want to de-fat your diet, preserve your health and maintain a high energy level, eat more healthier vegetable proteins and less fatty animal foods.

Fat is fattening

Our daily nutritional requirement for fat is equivalent to 1 tablespoon of vegetable oil. The average person consumes about 8 times that amount. Fat supplies two times more calories than the same amount of protein and is more fattening than sugar or starch. Fat is the most fattening nutrient and is the leading cause of deadly diseases; cancer and heart disease.

Although animal fat tends to be highly saturated, coconut and palm oils are in fact more saturated. These oils happen to be the two of the most popular fats used in processed foods because they are cheap and don't turn rancid readily.

Monounsaturated fats like olive oil and peanut oil don't have adverse effects on blood cholesterol. Polyunsaturated fats such as corn, sunflower, soybean and safflower can also help encounter the cholesterol raising effects of saturated fats.

Last but not least, is the substances found in fish oil, called omega 3 long-chain fatty acids. It is known to be even more effective than vegetable oils in reducing the risk of heart disease. We should eat fish at least 2 times a week, especially fatty fish like sardine, salmon, tuna, mackerel, herring and lake trout which are high in omega 3 fatty acids. Fish is a good source of protein without the high saturated fats found in meat products.

Sugar - empty calories

Sugar accounts for far too large a share of our daily calories. (4 calories per gram of glucose) Eating sugars in large amounts in snacks and beverages supply unnecessary calories and few nutrients. Most of the sweetened snacks we eat are also high in fat, which adds to their nutritional emptiness. There is no question that eating large amounts of empty calorie foods such as candy and other sugary sweets causes a rapid deposit of fat in the body tissue.

Carbohydrates, our number one energy source

Carbohydrates come in a variety of forms, the most common ones are sugars, fibers and starches. If you are looking for health-enhancing sources of carbohydrates, you should choose from carbohydrate rich foods such as fruits, vegetables, whole grain foods and legumes. Whenever possible, choose whole grain foods that contain more fiber and nutrients than the "refined" foods.

Carbohydrates are the number one energy source for the body and keeps you satisfied for a longer period of time. Contrary to popular belief, starchy foods in themselves are not fattening, but it's the fat we add to them that can turn them into high-calorie foods.

How can we improve our eating habits?

Include a wide variety of foods to ensure you get all the nutrients your body needs. Check the Food Guide Pyramid to help you choose the recommended daily servings for each major food groups.

Eating lots of fresh fruits and vegetables will fill you up without overdosing on calories. They are an excellent source of vitamins and contain high nutrient values.

Think high-fiber when buying bread, cereals and baked goods. The recommended daily consumption of fiber is about 30 grams per adult. To get the full benefits that fiber can offer, you should eat a variety of grains, legumes, fruits and vegetables on a regular basis.

Eat less. Focus on portion size. Cutting back on portion size is a good way to help you eat fewer calories and eating more mini-meals throughout the day will keep your metabolism up. It will also keep you from being hungry and overeating at the next meal.

Our lifestyle and environment encourages us to eat too much and to eat too much wrong foods. Today, food quality has dissipated and eating habits have gone downhill. Most people never take in consideration what they eat. They eat whatever they want, whenever they want and don't care if it's a balanced meal or not. High calorie and high fat foods have become our daily eating habits and the results are obvious; a population affected by serious health problems.

We can't change the world but we certainly can change our lifestyle!

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This article was written by Joe Blaschke of EZ Weight Loss Exercise where you can get free info and tips on weight loss, dieting and exercise. To read more on health related topics go to www.diversityforyou.com

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/how-to-get-exercise-into-your-life.html http://www.articletrader.com/health/fitness/how-to-get-exercise-into-your-life.html Fri, 10 Aug 2007 00:00:00 -0500
The first step to finding time to exercise is to realize it's importance and then taking a decision, a commitment, to make it a regular part of your daily activities. Just like you eat every day, brush your teeth and sleep, you can do the same with exercise. With regular exercise you will get more rest and you will need less sleep, you will work more efficiently and therefore have more time to exercise.

Pick an activity you enjoy.

Exercise is not some kind of punishment. It's an activity to be enjoyed, not suffered through. When you get yourself into something you dislike, then for sure you will find plenty of excuses that will keep you from doing it. If you think hard enough, there has to be some kind of activity you enjoy. It might be walking, jogging, bicycling, swimming or dancing. You can join an aerobic class, go to a gym or buy yourself a workout dvd and exercise at home. There are so many options out there. There is definitely one for you.

Another thing to consider is whether you want to workout alone or with a friend. Exercising with another person can be motivating and when you make a commitment to join someone else, your less likely to skip the exercise session.

Consider your schedule and pick a time to exercise.

If you're out working all day from 7 AM to 6 PM and you have only 1/2 hour to spare or so, exercising at home might be more suitable. Intense exercises like jogging, aerobic dancing, rope jumping, or working out on an exercise machine would be good options.

To maximize the weight-control benefits of exercise do at least 1/2 hour sessions three times a week of aerobic exercises. During an aerobic activity, your body uses oxygen, which is needed when fat is burned to produce body energy. To be most effective, the activity should be done continuously for 20 minutes or longer, three or more times a week.

Select a time for exercise and stick to it. You need to make exercise a habit, just as other daily activities are habits that you do pretty much at the same time each day. If you can't get up early, then try exercising at lunch or before dinner. If you're a morning person, exercising soon after you get up may better suit you. Pick the best time for you, a time where you will be anticipating your workout.

In addition to setting a time for a period of concentrated exercise, you can incorporate more activity into the routine of your daily life.

If you need to take the car to work, park the car some distance away and walk the rest of the way.
Take the stairs instead of the elevator.
Carry your golf clubs, or pull them along.

The possibilities are unlimited only by your imagination and if for everything you do you think exercise, you'll find many enjoyable ways to get your body moving.

Give yourself time to enjoy it.

It can take a while before you begin to feel really good about what you're doing. Give it time and don't expect to love your new activity the moment you start. Make a commitment to stick with it for at least 1 month before deciding if it's for you or not. Work up gradually to your full-length exercise program to avoid injury or muscle soreness.

When you first start an exercise program, don't treat your body as though it deserves punishment. Start with three times a week and go easy or else you will make yourself sore and become turned off. Start slowly and remember you are introducing your body to something new. Take it slow, step by step and listen to your body.

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This article was written by Joe Blaschke of EZWeightLossExercise where you can find free info on exercise, dieting and weight loss.

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/weight-loss/losing-weight-mind-and-body.html http://www.articletrader.com/health/weight-loss/losing-weight-mind-and-body.html Wed, 08 Aug 2007 00:00:00 -0500
First, you must learn that your body and mind are one. Skills and behaviours are required for you to succeed in your weight loss goals. Improving your thinking from negative to positive is an ability that can be developed through repetition. Responding to difficulties and challenges in a positive way is something you learn. A positive attitude is the key to weight-loss success.

Mind can triumph over fat.

The first step in losing weight is the acknowledgement that "you can do it." This attitude is a must in your successful weight loss. Your mental attitude can change your life.

Your mind comprehends habits through repetition. The more you think or do something over and over again, the more they shape your personality and style, good or bad. Therefore, if you are serious about losing weight and changing your body, you have to start with changing your mind.

Visualize yourself with the body you want.

When you have fixed an image of yourself in your mind, let it be your incentive for changing your lifestyle; exercising and good eating habits.

Define how you want to improve your body. Don't just say "I want to look better." Put it into words and solid goals like "I'm size 16 and I want to be a size 10." This is concrete, and your mind can comprehend.

Be aware of your daily physical activities and your eating patterns.

Most people eat what they want whenever they want and never take in consideration what foods work for or against their bodies. Most of us really believe we eat far less than we actually do.

The same goes for exercise. Most of us probably believe we get plenty of exercise in a day, walking a block from the bus stop to the office, going up a flight of stairs, or doing a bit of house cleaning; but these aren't enough to burn the extra pounds.

One of the best ways to keep track of your daily food intake and your daily exercises is by keeping a journal. Many times our behaviours come so automatically that we don't even realize the extra foods and calories we eat. We grab a bag of chips in the evening while watching TV or a couple of cookies working at the computer and then we wonder why we don't lose any weight.

By writing a journal, you will be able to determine what you're doing right from wrong and it will be much easier for you to take control of your bad eating habits and your lack of daily exercise. Be as honest as you can and the information will be the most helpful tool for your success in losing weight.

Keep your weight loss goals small and achievable.

Start slowly and choose a realistic plan that you can live with. There are many sensible eating plans that work and that are easy to follow. Only you can train yourself to begin new eating habits and stick with them. Use a common sense approach by selecting a plan that is low in fats and sugar. Slowly change your eating habits by replacing fat foods with natural and healthy foods. Don't forget, your mind can be trained and your habits can be changed.

Use the same approach for an exercise program. Start by setting small goals and meet them, then set more difficult goals. Always acknowledge your progress even if it's small. Although you might set a goal to lose an inch off your waist but you lose only a half an inch, don't say you failed. Be positive and do not condition yourself to accept failure or never even consider failure.

Unless you are able to pattern your subconscious into accepting a healthy lifestyle, you will never change your old lifestyle. How can you do that? By exercising your mind just as you would your body!


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For more tips and suggestions on weight loss, dieting and exercise try visiting ezweightlossexercise and Diversityforyou where you can find free info on weight loss solutions.

Source: http://www.articletrader.com ]]> http://www.articletrader.com/health/fitness/exercising-better-health.html http://www.articletrader.com/health/fitness/exercising-better-health.html Wed, 08 Aug 2007 00:00:00 -0500
Exercise burns body fat.

When you go on a reduced diet to lose weight, what you lose at first is mainly water and protein. Water accounts for most of your initial weight loss and it's temporary. The rest of what you lose is protein from your muscles and if your goal is to look better and feel good, this is not what you want. It's only after several weeks on a low-calorie diet that your body starts burning fat.

Everybody knows that exercising burns calories but what people don't realize is that exercise does far more than just burn calories while you're exercising. It will rev up your metabolism and will continue to use extra calories even after you stop exercising. So if you exercise in the morning, you get the calorie-burning bonus all day long. At the same time through exercise, the body fat that you'll lose will be replaced by lean muscle tissue. The more muscle tissue you have the less body fat.

Other benefits of exercising

The weight-control benefits of exercise go way beyond the direct effect of calorie-burning. Vigorous exercise will also decrease hunger. After a hard workout session, you may find that you won't get hungry for an hour or more.

Exercise is also a natural relaxant and produces a lasting euphoric effect. The good feelings caused by vigorous exercise reduces the chance that you'll eat to relieve emotions such as; boredom, anger, frustration and depression.

Due to stronger muscles and greater flexibility, your posture will be improved. Exercise strengthens the bones by preventing the loss of calcium.
Your lungs will be strengthened, your heart will be stronger, your heart rate and perhaps your blood pressure will be lowered improving the ability of your heart to pump more blood with less effort.

Through exercise even your brain benefits. More oxygen to your brain cells makes your mind work faster allowing you to be more alert and to have better reasoning powers.

Exercise will prime your body so that you require less sleep. It will improve the quality of sleep and it will be restful.

Regular exercise helps relieve stress and anxiety responsible for fatigue and premature aging. It is an important weapon against depression. There is increasing evidence that physical activity is of value in helping to overcome or prevent emotional tension and in helping to prevent many critical diseases.

To gain better health, it's important to get moderate-intensity activity into your daily routine. Choose an activity that you will enjoy and that fit in with your daily schedule. If you want to lose weight and keep it off, exercise is the only way. Combine increased activity and good eating habits and you have the basic ingredients for better health.

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For more tips and suggestions on exercise, dieting and weight loss try visiting EZWeightLossExercise.com and Diversityforyou.com.

Source: http://www.articletrader.com ]]>