Healthy weight loss

Maybe it sounds too good to be true but all you have to do to reach your ideal weight is eat as much fruit as you can every day!  If you don't believe it or just want to know more you definitely have to read further but you might want to calculate your ideal weight first.

Lose the weight with fruit
First we think it's best to focus on feeling good. Secondly to remind that in order to live a healthy and energetic life in a body that is fit to do that job, attempting to lose weight only will not be the key. There are some other changes you might want to bring into your life. In order to have the cells of your body function properly they have to receive the right nutritious elements  and toxins must be kept away from them as much as possible and should be disposed of properly. In order to reach that goal we have the following recommendations for you:

1) Consume as much as you can of the 'right nutrition';
2) Avoid as much as you can of the 'wrong nutrition';
3) Exercise moderately;
4) Be happy with every small change you've been able to make permanently;
5) Don't make weight loss more complicated as it is.

   
    


    1) Consume as much as you can of the 'right nutrition'
After many research a great deal of scientists agree that:
raw fruits and (cooked) vegetables are the only right nutrition for human beings.

If you want to succeed in living a truly healthy life the best thing to do is to consume as much of the 'right nutrition' as possible each day. The more raw fruits and (cooked) vegetables you eat, the more your appetite for them increases and you might end up feeding your body with nothing but the right nutrition!

If you don't consume five pieces of fresh fruit a day yet (raw or squeezed) and you want to lose some weight permanently in a period of, say, six weeks (this period depends on your current eating pattern) the best thing to do is eat (or squeeze) those five fruits every day. If you haven't consumed that much healthy food for a long time, it is most likely that your body starts to detoxify. You could even get sick!

More about detoxification.

If you have realized a consumption of five fruits a day you are ready to take the next step by consuming even more of the 'right nutrition'. To help you with this we have put together a 'right nutrition' list and a 'wrong nutrition' list. You can print the lists and put them on your kitchen wall. Every time you eat something check if it is included in the 'right nutrition' list or the 'wrong nutrition' list. If it is from the 'wrong nutrition' list try to replace it by something from the right list. If you can't replace the 'wrong nutrition' for some kind of reason enjoy it and don't feel guilty about it!

Right Nutrition List

In other words: to lose weight it is important to live a healthier life, a healthy life starts with healthy food and raw fruits and vegetables are the healthiest food. We recommend you start your weight loss program by having five fruits a day and focusing on feeling good.

2) Avoid as much as you can of the 'wrong nutrition';

If you want to lose weight quickly just eating or squeezing five pieces of fresh fruit a day will not be enough. We have put together a list of foods to avoid if you want to speed up the burning process. In this way you'll start burning fat faster. You'll have to avoid as much food from the 'wrong nutrition' list as you can. In fact it's a simple list to remember, only two food groups are mentioned: stimulants and animal food. Now this list might seem simple enough but it is actually quite difficult to find out which products in the supermarket do or don't contain one of the products mentioned on the list. If you check out the labels you'll notice that almost every product contains a stimulant, mostly white refined sugar or some kind of animal based product, often stock.

So, the foods you have to stay away from as much as possible if you want to help your body function properly and thus lose the excess weight are stimulants and animal based food.

Wrong nutrition list


    3) Exercise moderately

Just a bit of exercise will do. It is important though to get some exercise every day especially if you are in a job where you sit down all day. A half-an-hour walk a day will do. Of course more exercise is always better but never feel bad if you can't get yourself to do it. If you just take that walk for at least half an hour each day you'll be fine. Stretching your muscles is also good, it makes you more conscious of your body.


    4) Be happy with every small change you've been able to make permanently.

Your body reacts like an oil tanker so if you want to change course it will take some time. Every structural change in the right direction is one to be proud of as long as it is permanent. After making a change it will take about six weeks before a change becomes permanent and part of your daily life.
 
Be smart
If you want to be slim you have to be smart: change your eating pattern permanently. In this way you'll lose those pounds forever! Remember this: after eating (five to) nine pieces of fruit a day for a few months you'll notice that your appetite for fruit has increased structurally and moreover your appetite for stimulants will certainly have decreased! Try it out, it really is magic!

In other words: the more fruit you eat, the more fruit you eat.. it's as simple as that.


    5) Don't make losing weight more complicated as it is
Step five: Just follow the four steps mentioned before and don't complicate things when doing so. Be easy on yourself as long as you are working on it. Just follow the simple steps we give you on this page and eating healthy won't be a punishment anymore. It just will become a whole lot of fun!

Gym and Swimming to Lose Weight

Combining gym workout and swimming training routine to lose weight is highly effective. These two fitness activities combined together with an healthy diet provide the calorie consumption and fun you need to train and lose weight.  In this article I will go trough the basics for making the most out of your weight loss effort and I will give you all the information needed for understanding why combing a gym workout with a swimming training can give you excellent results. If you are a regular reader to these blog  (and you should, of course) you know I strongly believe that following my articles all my readers should become capable of understanding the basic rules of physical training and water fitness. I strongly believe the best way to undertake anything in life is doing it with a solid understanding of what is the reason why you are acting in a certain way. Never give anything for granted, try it yourself and learn from your own experience.

Weight loss basics

Your body needs calories to function properly. How many calories does an average adult male needs, though? It is generally understood that the average adult male needs about 2500 kcal a day. As you might understand this is a just an average which is computed by taking under consideration a large variety of people with different height and weight, different fat percentage of body mass, different level of activities and different metabolism. By the way, women typically need something less, around 2000 kcal. All those variables will have an impact on your personal need for calories. To lose weight you need to reduce the amount of calories you take in and burn more.

So let's say you would like to reduce your dayly calories intake of about 300 kcal, if you do that consistently and do not change your life style, so you do not change the calories you need to function, you will gradually lose weight. So, what if you do change your lifestyle? Well, in the case if you get more active but you still eat the some amount of food you will have the same net effect of weight loss. Great, so be more active and intake the same amount of calories and you will lose weight. Yes, but you can get smarter than that. What if I was telling you you can burn more calories not only while training but also between training sessions? The only thing you need to do is increase your basal metabolism working out in the gym.
Increase Resting Metabolic Rate

Resting metabolic rate is the rate at which your body burns calories just to keep you alive, just to make your  body function. It tells you how much energy your body needs to run at its lower consumption rate. Measuring the basal metabolism is pretty complicated but you do not need to know how much it is for real. You just need to know you can increase it. Recent studies have shown that only anaerobic exercise (see our swimming interval training for more details) can increase your resting metabolic rate because it builds up fat free mass. In plain english, this means that if you build more muscle mass you do not only burn more energy while exercising to built the muscles but also when you are resting on your couch watching your favorite drama. Yes, you got it right, just the fact that you have more muscles in your body means you will burn more calories even if you do not use them. So combining gym workout and swimming interval training will boost your calories needs and you weight loss. You will have more muscles and therefore a higher basal metabolism and you will consume more energy since you will have a more active life training in the swimming pool.
Gym and Swimming combined training program

I will write down two training plans, one for the very ambitious person which has time and mental energy to train five days a week, and another for the common man or woman which might struggle to find time to train three times a week.

Standard gym and swimming combined training plan, three times a week:

Monday: Swimming 1
Tuesday: Rest
Wednesday: Gym weight circuit
Thursday: Rest
Friday: Swimming 1
Sunday: Rest
Saturday: Rest

Killer gym and swimming combined training plan, five times a week:

Monday: Swimming 1
Tuesday: Gym weight  circuit
Wednesday: Swimming 2
Thursday: Gym weight circuit
Friday: Swimming 1
Sunday: Rest
Saturday: Rest

In this post I will just point you into the right direction for the training schedule of your week. I will not give you detailed workout exercises. I will keep that for another post and link this to it. For now, you can work on the following general guidelines for the three training types. I called swimming 1 a swimming interval training of your choice, see the post on swimming interval training for reference, and swimming 2 a lower pace, long laps continuos swimming training. The gym workout routine is always the same and it is meant to cover the full body, working out the big muscle groups, chest, back, arms, abdominal and legs. What kind of machines you want to use and how much you want to isolate the muscles is up to you and the amount of time you have to train in the gym. I usually prefer to use free loads since it is easier to workout more muscles groups at the same time.

In the killer gym and swimming combined training plan I included swimming 2 since it provides a nice a soft way to stretch out the muscles you trained the day before in the gym getting them ready for the day to come. In the standard gym and swimming combined training plan you do not need to do that since you are resting more between gym workouts.

These are anyhow very intense training plan which will for sure increase both you basal metabolism and your needs for calories. The key is not to increase your calories intake to lose weight. So stick to your diet and see your fat burning down.

Right, I almost forgot, there is a side effect to all this, you get a great looking and overall well fit body out of this training plan. Sorry about that!

Keep healthy, Keep swimming

Lose Weight Fast Without Pills

There is a trend that's sweeping the nation and it isn't a good one. Obesity is an increasingly prevalent health problem in the developing nations, the United States in particular. And thus, diet pills seem to be all the rage.

But do they really work? Obesity puts a person at risk for all kinds of dangerous, sometimes deadly, health problems – like cardiovascular disease, hypertension, and even cancer. Not to mention, it can virtually ruin a person's self-esteem as the image of a significantly overweight person is mocked in the media while the image of an ultra-thin, even underweight, model is idealized in today's culture. So certainly if you have one too many extra pounds, it's advisable to get rid of them. But diet pills may not be the best solution. Here's why.

Often, doctors will prescribe anti-obesity drugs to patients who are in dire need of them. Because medications like these drastically change a person's bodily functions, they should be approached with caution. A diet pill may accomplish one or all of the following tasks: suppressing appetite, increasing metabolism, and/or blocking the absorption of certain fats.

Probably one of the most notorious diet pills is Fen-phen, which was taken off the market because it caused heart disease and hypertension in women. But even the diet pills that the Food and Drug Administration approve of can have serious side effects, some that may even be life-threatening. These side effects include high blood pressure, stomach pain, drug addiction, glaucoma, and insomnia. Hence, only those who are suffering from severe obesity are good candidates for such treatment. In other words, when the risks of obesity are deemed greater than the risk of side effects from medication, diet pills can be a useful tool.

Still, a major concern about diet pills is that there is simply not enough research to determine how safe or helpful they really are. As science progresses, the market for diet pills might be a lot easier to navigate but as of now, it's not recommendable to shop around for them casually.

So, if your doctor doesn't recommend diet pills, then what are your options for losing weight and losing it fast? Fortunately, you have a variety of natural, safe options and soon enough, you can be on the road to rapid weight loss. But before you take the steps to a healthier lifestyle, don't begin your journey with unrealistic expectations. Many folks expect to shed their extra pounds instantly and that kind of weight loss can never have long-term benefits. Instead, it's better to make permanent lifestyle changes that will mean you keep the weight off forever, but it won't mean you are instantly thin. You will still lose a good deal of pounds right from the get-go; it just won't happen overnight.

In order to learn how to lose weight, you must fully understand how it is you gain weight in the first place. And it's really quite simple. Basically, you must burn more calories that you consume in order to see a decrease in your weight. If you consume more calories than you burn, you will gain weight. And similarly, if you consume the exact same amount of calories that you burn, you will see no weight change at all. The key is to understand this process and learn how to take in fewer calories without sacrificing your health and how to then efficiently burn those calories.

So here are some tips to weight loss that don't require diet pills, starvation, or overexertion. You really can take control over your weight. You don't have to be another obesity statistic.

1. You are what you eat – so make sure you know what it is you're eating!

Once you learn how many calories are in various foods, it will be pretty easy to avoid high-calorie foods! Before buying that bag of potato chips at the store, take a look at the calories per serving listed on the package. Similarly, keep in mind that a standard fast food meal has at least 1,000 calories in it! That's about half of what your daily intake should be. You may think that by eating less food, you are eating fewer calories, but that's hardly the case. One slice of cake can have the same amount of calories as a full entrée. Educating yourself may be a shocking experience at first, but the more you know, the more likely you are to want to eat healthy and where there's a will, there's a way.

2. Now, decrease your calorie intake

Stop eating fast food. Stop stalking up on unhealthy junk food. Simply remove the temptation to overeat. It may take up more time, and even cost more money, to make a home-cooked meal – but it will be worth it in the long-run. You can cook up a flavorful, filling meal that's also very nutritious instead of downing a burger and fries that have twice as many calories and won't even satisfy your appetite. Fried foods and the like can be very addictive, so the key is to keep them out of sight and smell. If potato chips are your weakness, don't buy them at all. You'll likely just finish a whole bag in two days! But if the temptation is not there to begin with, you can save yourself a lot of calories.

If you don't trust yourself to monitor your calorie intake, make a meal plan for the week. Plot out what you will eat and have a friend or family member keep you accountable for it. Planning ahead can make a big difference and prevent you from making that spontaneous run to the local fast food joint.

3. Increase your metabolism

Since your weight is dependent upon the calories you take in versus the calories you burn, it's important to find out how you can increase the rate at which you burn calories – i.e. your metabolism! There are some nifty tricks to improving your metabolism. For example, having a regular diet of spicy foods and drinking lots of water is a great way to increase your metabolism. As well, instead of eating three big meals a day, eat six small meals. It would seem that snacking is a bad habit, but it's really quite beneficial. The more your metabolism is put to work, the stronger and faster it becomes. Your metabolism is like a muscle! So spreading your calorie intake throughout the day is actually better than eating very few calories but only during one dinner time meal.

The next tip is about developing a daily regimen of physical activity. But not only will exercise enable you to burn calories, it will also help to increase your metabolism so you can burn those calories efficiently.

4. Incorporate physical activity into your daily routine

A lot of people, especially those struggling with weight problems and obesity, are intimidated by the gym. And while conventional exercise, which may include jogging or lifting weights or doing push-ups, is greatly conducive to a healthy lifestyle, it is not the only option. For those who consider the gym the last place they'd go, there are still ways to be physically active.

For example, everyday activities, like cleaning the bathroom and cooking dinner, burn lots of calories! Do you have a dog? Why not take him or her for a walk every day? Do you have children? Why not play ball with them in the yard? Also, consider joining a local sports team or engaging in hobbies like gardening. You will find that you are burning calories without even realizing it.

The Surgeon General suggests that decreasing your daily calorie intake by merely 150 and increasing your physical activity only by a moderate amount can equal a weight loss of ten pounds in six months, or twenty pounds in one year. Moderate physical activity, according to the General, include washing a car for forty five to sixty minutes, raking leaves for thirty minutes, and gardening for thirty to forty five minutes.

Similarly, there are some ways you can be physically active that you may not have considered before. For instance, when you drive somewhere, park far away from your destination. Urban sprawl is indeed one of the reasons obesity has increased in the United States, as Americans are forced to drive everywhere, but if you can't bike or walk to the store, etc, then you can at least park at the end of the lot.

Learn what activities burn calories. Even thinking does – you are actually burning calories as you read this article! You don't have to run for miles every day or do intensive aerobics to lose weight. In fact, it may be completely impossible to engage in such activities if you have a full-time job and/or a family to take care of. And even if you did find the time to work out, such a schedule can be difficult to maintain. Instead, find ways to be physically active on a regular basis. (For instance, if you have an office job, try to take frequent breaks by walking around the office.) Keep in mind, though, that the more intensive the physical activity is, the more calories you will burn, and the faster you will lose weight.

If you find you're still lured to a sedentary lifestyle, you may need to take more overt steps to get yourself off the couch. Maybe you should cancel your cable subscription so you're not glued to the tube. It may seem like a big sacrifice at first, but if it forces you to engage in outdoor leisure activity and thus improve your mental and physical wellbeing, it can be the best sacrifice you ever made.

How to lose weight fast and healthy

In today's society many people are struggling with weight problems. With so many fad diets around its important to know how to wrong to lose weight fast and healthy.

Most dieticians suggest shedding excess weight gradually through a long-term, healthy weight loss. In general, it is a good idea to lose excess weight too fast as it can be dangerous. In addition, losing weight quickly often means gaining it all back later. However, we all like to look our best when wearing a swimsuit on vacation or attending an important social event like a wedding. If you want to lose fat through a plan for healthy weight loss fast to what is best for a holiday or special occasion, you may do so without harming their health. This is very important to learn about how to lose weight fast and healthy

The diet of Monotrophic

A plan for healthy eating fast fat loss is monotrophic. In the diet monotrophic eat one type of fruit at each meal for a period of one week. For example, you can eat apples for breakfast, oranges and bananas for lunch and dinner. The rapid loss of monotrophic eating fat is allowed to eat as much fruit as you need to feel satisfied.

The plan called fat loss for anyone who likes to eat fruit. However, food is not as simple monotrophic as it sounds. Because they are not allowed to consume toxins such as caffeine commonly found in coffee and chocolate, your body will go into retirement. Therefore, you may feel tired and suffers from headaches.

This system of rapid loss of fat can be difficult, but is generally very good for you because it gives the cells of your body a chance to get rid of unhealthy toxins and replace them with high quality nutrients.

Dietary fiber

Another plan for fast fat loss is to eat healthy but not the fiber for a week. High-fiber foods include certain fruits and vegetables. Cereals, pasta, cereals, legumes, nuts and seeds are also foods that generally have high fiber content. This type of diet is a good way to learn how to lose weight fast and healthy, and it works because the human body can not digest fiber. Therefore, the body tries to get rid of the fiber as quickly as possible, by stimulating the colon so that expels the waste more quickly and frequently. It really works to cleanse the colon, so the high-fiber diet is so good for you. While you are on a diet high in fiber should increase your water intake to avoid dehydration caused by the frequent elimination of waste.

Do not go to extremes

You should not follow a healthy diet for quick weight loss, as the two previous for a long period of time. The human body needs fat, protein, carbohydrates and essential vitamins and minerals if you want to work normally. Staying in one of the plans over a long period leads to malnutrition and this can lead to serious health problems.

Above I described a couple of ways to learn how to lose weight fast and healthy. It is imperative that people are aware of the different ways to do it, but also the dangers of maintaining these plans for a long time.