10 MIN AB WORKOUT // No Equipment | Pamela Reif

Get ready! Take out your MAT. Put on your SHOES. 

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Diabetic Diet: How Lemon and Lemon Water Can Help Cure Diabetes

I started buying fresh lemons by the bag after I found out how they can help cure diabetes. They are quite literally a miracle from Mother Nature! I have always loved fresh lemon but now I make an extra effort to eat lots of them. In fact, I believe lemons should be an important staple in every diabetic diet.

Lemon Lowers the Glycemic Index of Other Foods

Research has shown that lemon lowers the glycemic index of any food it is added to. And... we are not talking a few points here. The drop is very significant! To benefit from this, all you have to do is add a little squeeze of fresh lemon over your food. Almost like waving a magic wand, this will instantly lower the glycemic index of your meal. Best of all, lemon is such an excellent flavor enhancer, it makes many foods taste better too. I often add a squeeze of fresh lemon to a hot bowl of soup (yum!), casseroles, stove top goulashes, almost any kind of salad (including salads containing fruit), and sauteed vegetables (especially greens!). Anything with chicken or fish of course tastes especially good with lemon. Please note that it is best to add the fresh lemon right before you eat the food. If you cook it in soup, for example, it can become a little bitter and the health benefits won't be quite as great.

Have A Glass of Lemon Water First Thing In the Morning

A glass of lemon water is the perfect way for a diabetic to start the day. Most people start their day with coffee (very acidic) and food that shift the pH of the body toward the acid side. However, if you shift the pH back toward the alkaline side, you will notice your blood sugar will go down. Moreover, your cell membranes will become more sensitive to insulin - i.e. you will be LESS insulin resistant. In fact, this will actually aid your body in repairing those damaged cell membranes.

Although lemons contain a weak acid, when they are metabolized by the body they have an alkalizing effect. If fact, they are the strongest alkalizing food you can eat! This is why adding lemon to your diet can go a long way toward restoring the pH of your body to the alkaline side where it should be. It has been found that most diabetics have a very acidic body pH (as have cancer patients). Bringing back to the alkaline side will go a long way toward helping to cure your diabetes.

Making lemon water is very easy. Just squeeze the juice from a half lemon (or a full lemon if you are a larger person) into a glass of water, swirl it around a little, and drink it up. Do this first thing in the morning on an empty stomach before you have your coffee or breakfast. 

Lemons Have TWICE the Vitamin C As Oranges

This was a fact that surprised me as you always hear that orange juice is so loaded with vitamin C. Well, the orange's

citrus cousin has it beat with twice the vitamin C. Most people don't realise but vitamin C is an extremely powerful antioxidant. It is important to note that vitamin taken in the form of food is MUCH better absorbed by the body than vitamin C taken in the form of a pill!

Vitamin C is at least part of the reason lemons interact with the cell membrane and make it less insulin resistant. However, vitamin C also have other very important benefits to the diabetic as well. For example, it increases the production of collagen which strengthens blood vessels. This is key since many diabetics have problems with circulation and arterial damage.

Aids In Repairing Digestion

Most diabetics have impaired digestive enzymes and lowered acidity in the stomach. This means that they don't always reap the full benefit from the nutritious food they eat. Lemon goes a long way toward curing this problem as well.

A Complete Step By Step Guide To Curing Diabetes Naturally

Don't let anyone fool you. It is possible to cure type 2 diabetes. I cured my diabetes! I went from a HgAC1 of 10.6 to less than 6 (my last reading was 5.2) in less than 6 months and I've been able to keep it that way. When I was first diagnosed, they were giving me insulin and then they wanted me to take a variety of prescription drugs. I finally said, "NO!" and I shopped around to find another doctor who would support my efforts to cure my diabetes naturally.

If you want to cure your diabetes naturally (or even if you have pre-diabetes), what you need is a complete step-by-step guide that will give you all the information you need to cure your diabetes.

Click here for more detail. You can literally cure diabetes in a matter of a few weeks to a few months (depending on the severity of your diabetes and your how determined you are to cure it) if you have the right information.

Article Source: https://EzineArticles.com/expert/Maxine_Fox/645361

How To Avoid Buying Home Exercise Equipment You Won't Use - And Save A Ton Of Money!

It is estimated that 80% of home exercise equipment is not used after the first year.

So, you're planning to buy a piece of home exercise equipment... and you have promised yourself that this time you are really going to use it!

Maybe you already have a collection of different exercise devices... but you are convinced that with this new contraption you will definitely reach your fitness goals.

Or you keep saying to yourself... "If I only had that fitness machine I would be motivated to work out".

Around 80% of home exercise equipment buyers said the same thing... and the equipment they bought is gathering dust in the corner somewhere along with their dreams of muscle tone, more energy, weight control and feeling great.

Don't part with your hard earned money before you make sure you will be one of the 20% that buys home exercise equipment and actually uses it, because as we all know... you are only going to get the physical benefits from the home exercise equipment you buy if you actually do the exercise.

Who Buys Home Exercise Equipment And Then Doesn't Use It?

According to Consumer's Union, it is the beginner, or inexperienced, exercisers that are most likely to purchase home exercise equipment and then not use it.

As a matter of fact... beginner exercisers don't use 2/3 of the home exercise equipment they buy.
Although buying home exercise equipment seems like the logical first step to improved fitness... it is the beginners that give up using the equipment more than people who already enjoy an active lifestyle. Let's see why this happens...

Using Home Exercise Equipment Is An Exercise In Self Control

Most people over estimate their self control.

Even though they exhibit determination and enthusiasm when researching the home exercise equipment to buy, seeking out the best price, purchasing and installing the equipment in their home... most people just don't have enough self control to use the equipment in the necessary manner to reap the rewards.

Thinking about exercise, talking about exercise, researching exercise and purchasing home exercise equipment is not exercise.

There is no home exercise equipment that will completely transform you and help you reach all your fitness goals without an investment of time and energy.

As a matter of fact... the costs of seeking fitness are immediate, while the benefits are delayed.

Most beginners get frustrated putting in the time and energy necessary to reap the long term physical rewards using the home exercise equipment .

As a result, 2/3 of the home exercise equipment finds its way into garages, closets and basements with the closing comments... "That thing didn't work."

Prove Yourself Worthy Before Buying Home Exercise Equipment

Most beginners buy home exercise equipment because they took a good hard look in the mirror and didn't like what they saw... or they assessed their physical abilities and found them lacking.

Next step... buy a piece of home exercise equipment!

Well, hold on there... not so fast.

As I'm fond of saying... Fitness is a journey, not a destination.

The bodily changes and improvement of physical abilities you seek can only be obtained for the long term by incorporating consistent physical activity into your lifestyle.

Prove yourself worthy of the purchase of home exercise equipment by first adding physical activity to your lifestyle by using the effective, versatile and efficient piece of home exercise equipment that you already have... your own body!

If you are really serious about improving muscle tone and energy levels while controlling weight and feeling great... start by performing a workout program of bodyweight calisthenics exercises.

Bodyweight calisthenics exercise is the perfect method to use for the beginner, as well as experienced, fitness enthusiast when starting a physical fitness training program... and should remain part of a well balanced fitness training regime.

As a matter of fact... you should not start using home exercise equipment of any kind until you first have developed the ability to control the movement of your own body.

Once you have effectively added physical activity into your lifestyle... you can buy that piece of home exercise equipment to augment, vary and diversify your physical training with the confidence that you will actually use it.

In conclusion...

Bodyweight calisthenics exercise is the perfect place to start your physical fitness training program.

Properly done... bodyweight calisthenics exercise will develop a strong, lean and athletic body that actually performs as good as it looks.

Once physical training has become a habit... buy home exercise equipment to improve your already effective training.

The body and physical abilities you seek are not determined by the equipment you have at your disposal... but rather by your desire to improve and incorporate physical activity into your lifestyle!

Save yourself a lot of time and money by proving to yourself that you are not overestimating your self control... because if you fail to successfully add bodyweight calisthenics exercise into your lifestyle, you will most likely fail to use the home exercise equipment you buy.

So what are you waiting for?
Use your own body as your gym... and get started on your own personal fitness journey today!

Coach Lomax invites you to explore bodyweight calisthenics on Bodyweight Calisthenics Exercise [http://www.bodyweight-calisthenics-exercise.com]. Learn how to use the "gym you were born with", and perform, feel and look better than ever before... without costly equipment or expensive gym memberships. We recommend Workout Without Weights: Bodyweight Calisthenics Workout Progression System [http://www.workout-without-weights.com].

Article Source: https://EzineArticles.com/expert/Eddie_Lomax/23541

20 MIN FULL BODY WORKOUT - Beginner Version // No Equipment I Pamela Reif

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BEGINNER FLEXIBILITY ROUTINE (Stretches for the Inflexible)

It is SUNDAY! Let's stretch!!

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Making Time for Exercise

While more and more people have realized how important exercise is to their overall health, finding time for it is still a challenge for many individuals. The key for many is simply to schedule it on their calendars like anything else. When you make concrete plans, you're more apt to make time for the things that really matter.

Whether you exercise in front of the television with a DVD or go to the gym, schedule your workouts just like you do appointments. If you wait until you have time, like many people, you'll likely find that you never have the time for exercise.

In between workouts, there are several things you can do to keep moving. More and more individuals are riding their bikes to work, not only to save gas, but to improve their health through exercise. If this isn't possible, there are still plenty of things you can do throughout your workday to make the most out of opportunities for exercise.

If your building has an elevator, take the stairs instead. If you drive your car to work, park as far away from the building as possible, unless you work at night. Take some time during your lunch break and either walk around the block or do some exercises in your office. You don't have to work up a sweat to benefit from exercising. You can do sit-ups, walk in place, and even do jumping jacks.

Start looking for opportunities to get moving, especially when you are confined to work or home for long periods of time. You'll be surprised at how much better you'll feel and how many calories you'll end up burning. 

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Article Source: https://EzineArticles.com/expert/Di_McDonald/14013

A Menu for Smoothies That Are Low in Calories

Instead of the conventional breakfast why not try a smoothie? My recipe is simple, easy to make, and great for the health. Yoghurt is the base for it and the fruits involve low calories and low glycemic qualities. They replace breakfast cereals and morning snacks when done right and give enough energy to get you easily satisfied until lunch-time. The key is not to cheat by adding other things to the menu.

My recipe starts with a couple of tablespoons of an increased protein yoghurt. Yes, it is dairy but not as unhealthy as milk. It is also lighter in calories.

My selection of fruits is designed for taste and quality. They include strawberries; blueberries; kiwi fruit; apples; pears; passion fruit; and a banana. Usually four or five from this selection is enough. To this add one stick of celery, which is also low-calorie and good for the skin.

Whizz the mix until it is turns into a smooth consistency. Pour it into a large breakfast bowl and devour with a spoon. A hot cup of tea or coffee to follow after around 30 minutes to give the digestive juices a chance to do their work.

No weight loss is possible by diet alone because exercise is important. Muscles need to work and the body needs movement. Those who vegetate all day and do nothing but eat will always suffer from health problems. The heart muscles also need a good workout.

That's why I joined a gym and spend at least 30 minutes a day on the bike followed by a work-out on the other machines. Stretching the neck, back, and thigh muscles is a must. Balance is also important and if one can get some PT training through classes at the facility they are a good addition to the regime. Don't be put off by paying small fees as there is nothing more important than good health and keeping fit. 

Norma Holt has knowledge that enables her to understand many issues. Political, social and behavioural problems are usually on her list for discussion as well as anything to do with the Spirit of the Universe and reincarnation, which she experienced. She is happy to hear from any of her readers.

Article Source: https://EzineArticles.com/expert/Norma_Holt/270038

5 Reasons Most Diets Fail, In The Longer - Term!

Studies, and surveys, indicate, the vast majority of Americans, seek to lose weight, and go, on some sort of diet, over - and - over - again, with a majority, of these attempts, failing to provide, the desired results! How many times, have you seen, read, or heard, an advertisement, or marketing, for a particular approach? This includes, major brands, some selling specific foods, as well, as a variety of other types. While, some people are successful, in dieting, there are probably, many reasons/ causes, why, so many others, are not! With, that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, 5 reasons, most diets seem to fail (or have, less - than - stellar - results).

1. Willpower: Losing weight, often, requires, and takes, a significant degree of willpower, to overcome, our urges, to splurge, eat something, or avoid an exercise regimen! This is why, most people, should, prior to embarking on this journey, take a moment (or more), and do some, objective introspection, and/ or, a check - up, from the neck - up! Unless/ until, one realizes, it will take true commitment, and a strong - will, to achieve, any significant, weight - loss, especially, long - term, the chance, for success, is limited!

2. Persistence/ boredom: Many become bored, with eating the same foods, over, and over, again! This boredom, often, creates, a weakening, in their discipline and commitment, etc! Do you have the persistence, to maintain your efforts, despite, getting, weary - of, them?

3. Personal motivation: A diet, in order to succeed, requires/ needs, someone, to proceed, with considerable amounts, of personal motivation, and a strong reason, to maintain, the commitment, discipline, and persistence, needed, to achieve one's weight loss goals! In other words, why do you want to go on a diet, and how important is it, to you?

4. Path - of - least - resistance: Let's face it - most diets take effort, work, and may not be, too much fun! One does so, in order to lose some, unwanted, pounds, either for health reasons, or to look better, in a bathing suit, etc! Therefore, when one is tempted, he often, opts, for, a path, of least resistance, rather than, sticking - to, his program, etc!

5. Insufficient commitment and discipline: Since, dieting takes a concerted amount of commitment, and degree of discipline, many people, often, lack, the level, needed, and necessary, to make one's plan, a reality!

If you want to lose weight, for whatever, personal reasons, etc, achieving your objectives, often, requires, proceeding, in a better, long - term, manner, and using, an approach, which might have the best chance, to work, for you! Are you ready, for this process? 

Richard has owned businesses, been a COO, CEO, Director of Development, consultant, professionally run events, consulted to thousands, and conducted personal development seminars, for 4 decades. Rich has written three books and thousands of articles. His company, PLAN2LEAD, LLC has an informative website http://plan2lead.net and Plan2lead can also be followed on Facebook http://facebook.com/Plan2lead

Article Source: https://EzineArticles.com/expert/Richard_Brody/492539

Important Disclaimer: Articles provided are for general information purposes only and are not intended to substitute for informed professional medical, psychological, tax, accounting, legal, investment, or any other professional advice. EzineArticles.com expressly disclaims liability for any product, manufacturer, distributor, service or service provider mentioned or any opinion expressed by any of our members or anywhere else within the site. Lastly, EzineArticles.com does not endorse any article. Use at your own risk.

 

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How to Exercise & Diet Correctly for Your Body Type

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Weight Loss For Your Body

Do you feel fat every single time you move around and feel very lazy and lethargic? Are you someone who looks in the mirror and is disappointed at the image that they see? Then it is probably time for you to start exercising and to lose all that weight that you have gained.

You probably used to be a very fit and thin person in your youth but over the years you have put on all this weight. The main reason for it is probably too much work pressure which leads to the lack of exercise. As a child, you were always running around and playing but now all that has stopped. Why?

Do you not think that it should still continue? Well, it is time for you to start exercising with routines that would suit you. Weight loss is something that is very achievable but only if you work hard for it every single day. You do not want to be called obese or overweight by other people because it is very embarrassing and it restricts you from doing a large number of things.

But there are many people who used to be obese and by exercising have become thin and fit. If you are thin and fit then it also makes you feel very confident about yourself and your body and gives you that sense of freedom. It has been seen that many people who are fit are more confident and feel like talking to people and meeting new people all the time.

They come up with more and more ideas in their workplace and their mind is also always very healthy. So you need to stop looking at your body and just wishing that you would be thinner. Because just wishing will not get you anywhere, you need to act upon those wishes as well, and it is high time that you start doing that.

You just have to give in a little bit of time and learn the techniques and then you are good to go. Exercising the right way can be a task at first, but you just need to learn the kind of routines that would suit your body and the kinds that would help you burn fat. After learning, you need to put them to practice every single day so that you can achieve what you want.

Fat loss can be achieved by exercising every day. Lose weight and have a lean body in no time by adhering to the rules of remaining fit and healthy. You should also try and make changes in your daily diet in order to get the comprehensive deal out of weight loss and you can finally have the body type that you always wanted so badly.

Jim Wanlass is working hard so he can spend more time with his family. He has great fun watching his kids dance competitions and soccer matches. Everyone needs to be healthy and wants to look good. Visit Fast Track to Fat Loss [http://www.fatloss.com-reviewblog.com] today to see how it can work for you!

How Does Exercise Impact Weight Loss?

Exercise for Weight Control

It is widely assumed that exercise is a key part of controlling one's weight. However, there are many people who find that exercise alone has very little impact on their weight while others seem able to exercise and lose weight easily. What is going on? Well, people all respond slightly differently to exercise due to age, sex and their genetic inheritance. However, despite any difficulty in losing weight that you may have inherited, there are different forms of exercise that will definitely be able to help you lose weight. The different forms of exercise all have different effects on weight loss. Below I look at:

1. Easy/medium intensity cardiovascular exercise - aerobic. 

2. Hard, high intensity cardiovascular exercise - anaerobic. 

3. Weight training and other resistance exercise.

1 Aerobic exercise

What is aerobic exercise? Aerobic exercise is exercise which most people can sustain for hours if properly conditioned. Heart rates are typically 55-85% of the maximum heart rate. You breathe in oxygen through your lungs at a rate which generally allows you to talk. Your heart then pumps blood containing the oxygen to your muscle fibres. As your muscle fibres contract to produce movement, they use up oxygen. The harder and faster you go, the more oxygen that you need, and as a consequence you breathe faster. As you increase your effort your muscle fibres burn up more sugars and fats to produce the energy required to make them contract. The result? You burn calories faster.

What is fat burning? Fat burning is a form of aerobic exercise that became popular in the nineties. It is basically lower intensity aerobic exercise. Heart rates are at typically 55-65% of the maximum heart rate. Unfortunately it is not the best way to remove excess fat. You actually burn more fat as you increase the effort. Although the fat burning zone burns a greater proportion of fat compared to sugar than high effort zones, the high effort zones burn both more fat and more sugar. The amount of sugar burnt increases faster than the amount of fats as you up the effort, and so you could say you enter a sugar burning zone as you go harder. However, along with the sugar you will also be burning more fat. 

There are many studies that have looked at the weight loss effects of aerobic exercise. Most show a small positive benefit, but one that is far less effective than modifying dietary intake. These studies have been mostly done on sedentary or obese people and involve amounts of exercise typically of between 2-4 hours per week. The truth is that if you are not intending to do more than 2-4 hours of aerobic exercise per week, then you are unlikely to lose much weight as a result, unless you also significantly modify your diet. However, that is not to say you shouldn't do it. 

Most studies also show that physical and psychological health both benefit significantly from this small amount of exercise when compared to doing nothing. Larger amounts of more intensive aerobic exercise are generally more effective at achieving weight loss. The effects of larger amounts of exercise on people vary. Some are responders and others non-responders. Non-responders are thought to be people who reduce their levels of everyday activity when undertaking an exercise program, in order to compensate. In other words if you are going to treat yourself with extra food or slump in front of the TV after introducing a new exercise routine then it may well not have any effect on your weight. I have many clients who are responders, who eat more healthily when exercising a lot and who treat themselves when they are having a break from their hard exercise routines. Needless to say these clients are prone to developing a small paunch when taking it easy, but find it easy to lose the weight once they start up their exercise routines once again.

2 High intensity - anaerobic exercise

Anaerobic threshold is defined as the point during a graded exercise test at which lactate in the blood begins to accumulate faster than it can be got rid of. A fit athlete can maintain an effort at the anaerobic threshold for about 1 hour as long as the blood lactate does not continue to rise. If the intensity of exercise continues to increase from this point, as it would in a graded exercise test, then acidification occurs. This is due to the accumulation of hydrogen ions formed when the lactic acid produced in muscle is converted to lactate. The acidification soon causes a severe muscle fatigue and the intensity of exercise can no longer be maintained.

What is anaerobic exercise?

Your muscle fibres, and most other cells in your body have two main routes of making energy. The first is aerobic respiration in which sugar or fat is burnt with oxygen in the mitochondria to produce the energy. Think of mitochondria as power stations. The second is anaerobic respiration, in which sugar is turned into lactic acid without a need for oxygen to produce energy. This happens in the sarcoplasm of the muscle cells. Anaerobic exercise occurs when you run low on oxygen. As you exercise harder your muscle fibres try to get more oxygen into the mitochondria to burn your fuel faster. As you pass through your anaerobic threshold (see panel to the left), your body is not providing enough oxygen for your mitochondria to produce all the energy you need. Your muscle then increasingly relies on the anaerobic respiration in the sarcoplasm. So at this point the mitochondrial power stations are working at close to full capacity and as a result you are breathing pretty hard. Anaerobic respiration is interesting in that it uses up sugar 15 times faster than the mitochondria. How could this affect weight loss? Well this form of respiration is now burning calories 15 times faster than the mitochondrial one. The fact is that as you push harder beyond the anaerobic threshold you make increasing use of anaerobic respiration and so burn calories at exponentially increasing rates. You reach a point at which your breathing is at a maximum. This is called the VO2max. A fit athlete may be able to maintain this rate of breathing for a maximum of 10 minutes. Your mitochondria are now working at full capacity and your anaerobic respiration in the sarcoplasm is working towards maximum. The anaerobic metabolism is building up lactic acid, which results in increasing acidosis in the muscles the longer and harder you go on. The fatigue becomes unbearable and you soon slow down. 

Will I lose weight?

Clearly you can burn calories quickly with intense exercise. However, you can't maintain high intensity for long and so the total amount of calories burnt may be less than during a long aerobic workout. However it is likely that your body will remain working long after the exercise finishes, as it will need to repair itself from the muscular trauma that normally accompanies high intensity efforts. Other bodily systems are stressed as well, and these all need energy to be fully repaired. Basically anaerobic exercise is a useful weight control tool, but because of its intense nature it should be used sensibly. It is easy to over exercise and end up injured, ill or disheartened. It is important to recover from intense sessions, ideally you become fit enough to use easier exercise sessions as a recovery between the harder sessions. This way the metabolism is kept high and calories continue to be burnt faster than before.

3 Resistance exercise

Resistance exercise leads to more muscle mass and an increased metabolic rate that burns more calories. This is because muscle tissue requires more calories at rest than fat containing adipose tissue.

Will I lose weight?

There are a number of studies that show resistance exercise to be effective at producing weight loss. These exercises also increase the tone of your body. If you select a good range of exercises including bodyweight exercises and exercises that challenge your balance and agility, you should find many benefits that go beyond mere weight loss and looking good. In particular a stronger more supple body is less injury prone. As a result, less time is spent injured, and exercise regimes can be kept up for longer without breaks. Breaks that can easily lead to unwanted weight gain from excess fat deposited around the body. Also it is worth remembering that the muscle strength and flexibility gained from resistance exercise can increase the efficiency of your movements and open up the possibility of new movements that can burn yet more calories.

Won't I become too muscular?

If you are female and worried that resistance exercise or exercise with weights in particular will make you too muscular and male in appearance then think again. There are many different ways of doing weights and plenty which build strength, agility and balance without increasing muscle bulk. Most bodyweight exercises won't bulk you up, nor will all the balance and agility exercises that you can do. Into the bargain you will find that weight training will build strength, which will help you avoid injury. It will also tone up your torso, arms and legs, reducing flabbiness, cellulite and bingo wings. 

In summary

Exercise is highly beneficial to psychological health and physical health. The confidence and satisfaction gained from keeping an exercise programme going add to self esteem and very often have a positive impact on attempts to change diet. As explained above, the exercise itself is most likely to reduce your weight if you follow as many of the following points as possible:

1. Keep the exercise programme going for at least 3 months or more.

2. Build up your exercise programme to at least 5 hours per week.

3. Try to incorporate all types of exercise, steady aerobic efforts, short and hard anaerobic efforts and resistance

   training.

4. Don't build up too quickly. If you are getting particularly sore or tired, ease off a bit with shorter sessions and/or

   less intense exercises.

5. Keep it enjoyable. This exercise lark only really works when you enjoy it. So make it an exercise/sport that

   appeals. If not the chances of giving up and putting weight back on are high.

   
   

Robin Dowswell
Nutritional Therapist based near Milton Keynes, UK See http://www.drdobbin.co.uk for more.

A 30-Minute Tabata Session to Burn Some Serious Calories

Tabata is a form of HIIT (high intensity interval training) that alternates between 20 seconds of intense bursts of work and 10 seconds of rest in four-minute rounds. You don't need any equipment for the workout, but do grab a towel and a bottle of water — you're going to need both. Then press play and get ready to sweat, tone, and burn!

Healthy Ways To Lose Weight - The Easiest Ways To Lose Weight

Are you aware that the healthy ways to lose weight are the easiest ways to lose weight? I know you want to lose weight fast, but would you rather have long-term success or short-term success?

These are the questions you must ask yourself when starting a diet plan. Let's face it, there are many ways to lose weight, but if you're looking for long-term success, then the fast, easy fad diets of pills, shakes, supplements, grapefruit and pineapple are not what you're looking for.

If you want to lose weight, know that you are not alone. There are about 108 million people in the United States that are either overweight, obese or suffering from morbid obesity, and health officials predict that in 10 years we will have a serious amount of obese people in the United States!

The quick and fast methods of losing weight have run rampant for years, but these methods do not provide lasting results. More often than not, these dieting methods will cause you to gain more weight once you stop using them, and you will stop using them. This is why diets don't work. Lifestyle changes in the way you eat have lasting results because you're not starving yourself.

You need healthy ways to lose weight. A program you can rely on to provide you with lifetime results. Being realistic about your weight loss goals is also important. You didn't gain this weight in one week, you can't expect to lose it in one week.

If you want the easiest ways to lose weight, and keep it off for years to come, then you need to stop dieting, invest in healthy ways to lose weight and choose the right foods to lose weight with. Here are some tips on the healthy ways to shed the pounds...

Choose How Much Weight To Lose

Please be realistic about this. There is no way you can lose 30 pounds in 2 weeks and keep if off for the rest of your life. The easiest ways to lose weight is to remember you have to choose an excellent weight loss program, and make sure you follow the plan for maximum benefit.

Eat Your Breakfast

It is a true fact that breakfast is the most important meal of the day. It has been proven that eating this meal will jump- start your metabolism. Choose the right foods to lose weight with and this will help you burn fat all day long.

Eat Small Meals Throughout The Day

Try eating 5 small meals daily instead of eating 3 full meals daily. Eating this way will stop you from over eating, and it will also raise your metabolism, which in turn will help you burn calories much faster.

Limit Your Intake Of Carbs

One way to shed the pounds is to limit your intake of carbs. Not only do you have to watch the donuts, pies, sodas and candy, but some breads, rice and pastas will also cause you to gain weight. There are good breads, rice and pastas that you can eat, and this is where choosing the right foods comes in.

Pay Attention To The Type Of Fat You Consume

Not all fats are equal, and I'm sure you are aware of this fact. I'm also sure that you now know that your body needs fat, but it's the healthy fat you get from olive oil, coconut oil, and the cold water fish like tuna, salmon, and mackerel. These all provide you with omega-3 fats, which is good for your heart.

Do Daily Exercises

The best exercise I've found is walking or taking the stairs instead of the elevator. If you think you want a more vigorous exercise plan, then try going to a gym or joining an exercise class. You can also swim, jog, play tennis, golf or even clean your house. Any activity that is going to get you up and moving will help you shed the pounds.

Drink Plenty Of Water

Water is one of the first things we neglect and it's one of the major fluids we need in our bodies. Drinking a sufficient amount of water will help burn fat, flush out toxins, keep your cells hydrated and your skin and body healthy.

You Must Be Patient

The weight will come off, but you must be patient. You did not gain this weight overnight and you cannot realistically think you can lose it overnight. This is one of the key healthy ways to lose weight. When you eat the right foods, you will lose consistently every week. Losing 2 to 3 pounds a week is realistic and something you can achieve.

So, the easiest ways to lose weight, is to eat healthy, drink plenty of water, get enough exercise and sleep, limit your carbs, eat small meals daily and this will give you a better chance of losing weight while improving your health.

I know you think that skipping meals will help you lose the flab on your stomach and thighs, but skipping meals is not the answer. Remember, this will throw your body into starvation mode and when you return to eating, you will regain this lost weight, plus more! And where will this extra weight go? Right to your hips, thighs and butt.

Have you tried losing weight but nothing worked? Now there is a way to safely and consistently lose all the weight you want, by eating lots and lots of delicious and nutritious food. You never have to count calories and will never ever be hungry? Sounds Good!? Then check out this solution to losing weight [http://www.weight-loss-help.info], watch the video that will explain how this is possible, and discover how you can change your life [http://www.weight-loss- help.info] and your weight forever.

Article Source: https://EzineArticles.com/expert/Sandra_Bacon/802020

Important Disclaimer: Articles provided are for general information purposes only and are not intended to substitute for informed professional medical, psychological, tax, accounting, legal, investment, or any other professional advice. EzineArticles.com expressly disclaims liability for any product, manufacturer, distributor, service or service provider mentioned or any opinion expressed by any of our members or anywhere else within the site. Lastly, EzineArticles.com does not endorse any article. Use at your own risk.

16 Reasons to Lose Weight

Most people want to lose weight because of the obvious reasons; they want to look better, be more attractive and they don't want to be fat because being fat carries a stigma in our society of being lazy and unattractive. Wherever you look skinny people are idolized in magazines, on TV and on the Internet as being popular, attractive and successful. Everyone wants these qualities because it boosts self-esteem, which is something that people who are overweight battle with on a daily basis. From a very young age right up until adulthood, being overweight comes with a self-consciousness. The 21st century has brought about a health craze, now more than ever people are trying to lose weight. With TV shows like the "Biggest Loser" and "Dance You're A** Off" we are promoting not only losing weight but becoming healthier. There are so many reasons to want to lose weight however the healthier reasons should be closer to the top of the list rather than the aesthetic ones. Use these reasons to motivate you to lose excess weight.

1. Reduce Asthma Symptoms-Although asthma is not caused by extra weight on the body, excess weight can worsen and aggravate asthma symptoms. When your overweight, the respiratory system has to work harder. Excess weight puts a strain on the lungs and adrenal glands, which manage asthma symptoms. Losing weight can reduce asthma symptoms as well as minimize the frequency of their appearance.

2. Better Breathing- Excess weight puts pressure on the internal organs, which include your lungs. More weight puts strain on the lungs making them have to work harder to breath in oxygen and breath out carbon dioxide. By losing weight, there is less pressure on your lungs making it easier for oxygen and nutrients to be spread throughout the body.

3. Improve Blood Pressure- Overweight people have double the risk for hypertension (high blood pressure). This is caused because the excess weight puts pressure on the veins, making the heart have to pump harder to push the blood throughout the body. When you lose weight its easier for the blood to circulate throughout the body therefore lowering blood pressure.

4. Decrease the Risk of Heart Disease- Excess weight around the abdominal section of the body increases the risk for life threatening diseases such as heart disease. To reduce this risk you need to lose weight, especially around the mid section.

5. Lower Cholesterol-Being overweight increases your risk of having high LDL bad cholesterol, and low HDL good cholesterol. By losing weight you can lower LDL, lower total cholesterol and improve HDL cholesterol. It can also keep you off cholesterol medications that your doctor may recommend.

6. Decrease Medication- Many medications, prescriptions and OTC medications can be traced back to carrying excess weight on the body. Doctors prescribe all types of medications for people who are overweight such as blood pressure (antihypertensive), cholesterol (statin), insulin for diabetes, and drugs to lower blood sugars. However, by losing weight you can reduce the need for these medications. You can even reverse the effects so medication is no longer needed.

7. Reverse Type 2 Diabetes-Obesity is a major risk factor for Type 2 Diabetes. Diabetes is the most common disease for people who are overweight. However, you can reverse the effects by losing weight. Weight loss is the most recommended treatment for people who are borderline diabetic. By losing weight you can regulate blood sugar levels and normalize insulin secretion in the body.

8. Reduced Risk of Cancer- Obesity has been linked to some forms of cancer. Women who are overweight are more prone to have breast cancer, cervical cancer, and ovarian cancer. Men who are overweight are more prone to prostate and colon cancer. By losing weight you reduce the risk for any and all of these cancers.

9. Relieve Arthritis Pain- Excess weight puts added pressure on the joints such as the knees and ankles. For people who have arthritis, inflammation in these joints already reduces mobility and function. By losing weight you can reduce the pressure on these joints, which can relieve arthritis pain. It will also improve function in these joints making it easier to move.

10 Relieve Aches and Pains- Our feet bear all the weight of our entire body. The more weight you have the more stress your feet have to bear on a daily basis. When you lose weight there is less pressure on your feet making it easier to move around and be active.

11. Better Skin- With every pound of extra weight, the more your skin stretches. As we age the elasticity in your skin declines. Therefore having excess weight as you age will decrease the ability of your skins elasticity. Additionally ones diet can cause changes in ones skin color and elasticity. Overweight people consume larger amounts of carbohydrates and sugars, which causes skin to be paler in color and can increase the amount of skin tags, excess growths of skin on the outside of the body. By reducing these types of foods in ones diet, you can lose weight and also revitalize the skin.

12. Sleep Sound- People who are overweight have a higher risk for sleep disorders. Excess weight can increase the likelihood of diminished sleep due to sleep apnea. Sleep apnea disrupts sound sleep, which reduces the ability to sleep all the way through the night. By losing weight you can decrease sleep apnea symptoms and sleep all the way through the night.

13. Increased Endurance and Stamina- With every extra pound added to ones weight, you reduce the ability to do every day activities because you become tired or winded. As these activities become difficult you try to avoid them or find ways around them. However if you lose weight it becomes easier to walk, exercise, climb stairs, etc.

14. Better Mood- When one is overweight the bodies system is out of balance. This includes the amount of hormones that control mood. Overweight people are at risk for severe depression and most suffer from depressive feelings. Additionally depression can cause one to become overweight because depression reduces the desire to help or prevent themselves from becoming overweight. Losing weight can improve ones overall well being, boosting self-image and self-confidence. Exercise increases the release of endorphins, a hormone that enhances mood, which eliminates depressive feelings. To balance the hormones in the body reduce the amount of fat tissue in the body.

15. Increase Quality of Life- Overweight people typically suffer from low self esteem, have feelings of shame, and are more socially isolated. Additionally, sexual performance can be compromised by excess weight. When you lose weight you become more confident in yourself. You have confidence in your appearance and you feel better about not only the way you look but also yourself in general. This improves your ability to meet people, gain friends, socialize, and have romantic relationships.

16. Increase Longevity- Added weight on the body not only increases the risk of disease, but it reduces ones life expectancy. Losing weight can drastically increase the length of ones life. Eating healthier and exercising can increase the longevity of ones life. This includes eliminating and avoiding bad habits.

Graduated with a BA in exercise science and have worked in the medical field since. My focus is alternative medicine however all aspects of health interest me. Check out my health website! http://www.universalhealthinfo.com/Change_your_Habits.html

Article Source: https://EzineArticles.com/expert/Sarah_Labdar/601329

Important Disclaimer: Articles provided are for general information purposes only and are not intended to substitute for informed professional medical, psychological, tax, accounting, legal, investment, or any other professional advice. EzineArticles.com expressly disclaims liability for any product, manufacturer, distributor, service or service provider mentioned or any opinion expressed by any of our members or anywhere else within the site. Lastly, EzineArticles.com does not endorse any article. Use at your own risk.