5 Secrets To Building A Successful Internet Business

by:
Jan Peterson
Everyday I talk with people who want to get started on the internet with their own business. But the whole process seems a mystery to them whether they have an affiliate marketing program, a real estate course or they sell health and fitness products. The easiest way I found to walk people through the basic building blocks is to use a real life example of building a brick and mortar business. Success on the internet is possible when you know how to build it and drive targeted traffic to your website.

Let's say you wanted to open a coffee shop that would rival Starbuck's®. Where would you begin? You would probably want to do some kind of research to see how many coffee shops were in your town or city. After all, if there are 5 in a ten mile radius, you might want to think about a different location or how you would make your coffee shop unique enough to slaughter the competition.

1. Identify your niche

Well, it's not much different on the web. You want to first identify your niche. First, let's quickly explain what a niche is and isn't. If you are selling every affiliate marketing program under the sun, this is not a niche. A niche would be to focus on affiliate programs in a specific field like health and fitness. Then you want to find out what the top websites are by typing 'health and fitness' into Google. Here you can see the top 10 sites that Google says are important. Remember that even the category 'health and fitness' can be broken down into further niches like weight loss for women or top 20 health products for longevity. See what your competition is doing and how you could do it different or better.

Another way to look for niches is to use Overture's search term tool. Place your keyword in the box and hit go. Overture will spit out anything relevant to that keyword. It will show you possible niches you hadn't thought of and how many people search for that keyword. For example, you may put in coffee beans and it may show you that organically grown and processed coffee beans are all the rage.

2. Build a user friendly website

Back to the coffee shop. Next thing you might do is have the shop built in a good location where traffic can come and go easily. You too must build a website that has what people are looking for, is easy to navigate, easy to shop and checkout with friendly customer service. Tip: If you are selling weight loss products, don't try and sell power tools. While this may sound obvious, many people try to take the 'sell everything' they can approach and what happens is they end up selling nothing.

What will the environment of the coffee shop be like? What experience do you want your customers to have? Your customers will be entering your website with expectations of finding the information they need and the products they want. In that order. You might invite them to sign up for a free 7 part report on 'how to lose 10lbs guaranteed over the next 30 days eating healthy.' At the end of that report you can encourage them to look at your weight loss supplements or vitamins.

3. Good navigation

As in the coffee shop, have your items for sale laid out in a well organized fashion so the buyer can order exactly what they want with little effort except to give you their credit card number. It is best to have your products grouped and images optimized for fast page loads. Think about what you like. Do you want to see ten products described well on a page or fifty crammed in? As you would have nice displays in your coffee shop so will you on your website.

4. Offer something better than your competition does

What other things could you do to enhance your buyer's experience? In a coffee shop you could offer free samples of new drinks or have a discount card for people who drink coffee with you every morning. On your website, you can offer free tips, reports and discounts on volume buys or repeat purchases.

5. Market wisely

So, how do you get people to come try your coffee shop? Typically, a brick and mortar business will advertise in the local paper. It may be that you have the coffee that is guaranteed to get them going in the morning, free internet access, homemade muffins or the freshest coffee beans available. With your website, you may do pay-per-click advertising, exchange reciprocal links or write articles.
Traffic must come in the door of your website, like what they see and hopefully buy from you.

While most of these tips are common sense, it is amazing how few people actually use these critical ingredients in their online business. Pretend you are a customer arriving to your web store for the first time. What could you do to make the whole experience better?

About the Author: Jan Peterson founder of http://www.goldstarreview.com researches and reviews business opportunities including internet marketing, real estate investing, affiliate marketing, financial investing and more. Over 400 FREE reports available.
Source: www.isnare.com

Weight Loss is not about the numbers, it's your approach

by:
Greg Ryan
Weight loss is more about figuring out your unwanted behaviors rather than numbers on a scale, chart or treadmill. Figure the whys out and you will have staying power. Don't and keep getting more out of shape.

Today obesity, diabetes and heart disease runs through us at epidemic levels, Why? The answer lies not in the thousands of different kinds of diet, weight loss and workout programs offered, the answer lies in the approach. But, no one wants to talk about that. Do you ever wonder why that is?

Do we not want to know, or could it have something to do with the doctor’s and those in the fitness industry not wanting to explain the best approach to us? Maybe they don’t even know the right way themselves? Deep down we want and need too know. Why do I say this? Twenty years of managinghealth clubs and dealing with doctor’s tells me, that if they told you this, then there may be a chance you would not need them. Sounds crazy doesn’t it. But, true!

Quote:

“While exercise and eating guidelines are based on good scientific principles, they do not go along with human nature or common sense. Recent history is telling us this; we are better off with encouraging the mediocre people who are willing to include exercise in their daily lives, rather than cramming guidelines down throats that are far beyond the reach of the majority of people. In the end, keeping things simple combined with support usually works better.”

Greg Ryan

From his e-book: “Just MOVE it,” www.resolutions.bz

Over the years most of us who are out of shape and want to lose a few pounds and feel a little better about ourselves, developed many different behaviors toward exercise and food. Some are good ones, but most are just barriers we have built in our minds. I guess you could also chalk it up to pure laziness.

However, the bottom line is we are going to continue down the path of destruction until someone comes up with a plan to help people deal with the reasons behind such behaviors.

No pill will do it long term, no eight minute ab’s routine will concur the patterns; the only thing it will take is introspection. But, do we want to hear that? Maybe, that is just too painful to even think about right now.

Do you mean I will have to take a good long look at myself? Maybe so. At the end of the day, you are going to have to ask yourself, “Do I deal with it now or do I deal with the consequences later? Because that’s really want it comes down to. Face the truth on your terms today, or face the reality on life’s terms down the road in a hospital bed.

I chose to deal with it now.

So where is the magic? It’s not in the pills or programs being fed to us today and it’s also not found so much in the numbers on an exercise chart, the amount of weight you lift, or the miles on a treadmill.

Our success lies in:

* How willing we are to deal with the roots of the unwanted behaviors?
* Figuring out what truly motivates us?
* Developing a great support system for us personally?
* Figure out the emotions behind the food.
* Simplifying the workout program to fit your lifestyle.

Do we really want to continue to put a bandage on bleeding artery? Or do we get serious and do some mental surgery that takes care of the weight problem once in for all.

I say go for it! What do you have to lose except a few pounds?

Greg Ryan best selling author of the Changing from the "INSIDE OUT". Discover the five step common sense way to lose weight that the medical and fitness industry’s DON’T want you to know. FREE Mini Course www.resolutions.bz

Proven Ways to Safely Make Positive Life Changes

by:
Emily Clark
One of the most important aspects of living a healthy and
prosperous life is understanding "risk." By this I mean knowing
how to understand and analyze situations in life that affect
health. Being able to accurately weigh benefits and risks when
making health decisions is very important! Too often decisions
are based on incomplete or inaccurate information and this is a
huge mistake with significant consequences!

Failure to accurately assess risk keeps people locked in all
kinds of unhealthy situations including poor eating and exercise
habits (lifestyle), relationships and jobs. Sometimes people are
just afraid to step out and make a change. They see "risk" in
making a change when the REAL risk comes from NOT making a
change. From my perspective, living with the stress, unhappiness
and frustration of indecision and poor health is the greatest
risk of all, and one that is definitely not worth taking!

Accessing "risk" is nothing more than collecting information,
weighing the alternatives and then making appropriate decisions
based on the information.

Some risks to our health are more "real" than others. For
example, it is common knowledge that obesity is associated with a
wide variety of health problems. On the other hand, there are
some health risks that are so remote we rarely think about them.
On a practical level, eating highly processed foods and avoiding
a daily dose of fresh fruits and vegetables is rarely considered
serious. But, as too many have already discovered, the long range
consequences of this practice are real and devastating.

Failure to accurately assess risk limits us in many ways. We
imagine the "risk" of talking with our children about drugs,
dating or sex and we put off having the "talk," even though the
risks of NOT talking are infinitely greater. Fear of flying and
public speaking are two more "risks" affecting millions of
people. But practically speaking, these fears are unfounded.
People ride in cars every day, even though cars are far more
dangerous than commercial aircraft! It's a failure to accurately
assess risk, and it limits our health, prosperity and pleasure in
life.

The goods news is that failure to accurately access risk is
reversible! The effects of those decisions to eat inappropriately
or NOT to exercise are, as the common expression goes,
"do-overs." We can effect positive change in our lives by
following a few simple steps to accurately access risk:

1. Accurately define your present situation and access your
health "risks". Are you eating a healthy diet? Are you getting
enough exercise and good quality sleep? What are the consequences
if you DON'T change? Weigh the benefits of healthier living vs
the potential risks such as increased cost, inconvenience or
discomfort.

2. What do you stand to gain if you change your present
circumstances? Assess the "up-side" potential. Too often we look
only at the "downside" risk and forget the benefits. What good
things might happen if you take the risk and win?

3. Limit the "down-side" if you happen to make a wrong decision.
Don't continue down a path if it does not produce results. This
is especially important when following weight loss programs. If
the pounds are not coming off or if the weight loss is only
temporary, find a new program! You not only want to lose weight,
but want to sustain the weight loss for as long as possible. Take
steps to ensure this will happen. Clear, concise, realistic
objectives will definitely help.

4. Reduce your risk by being smart! Understand the situation and
seek the advice of experts in the field of health and nutrition.
This includes finding and forming partnerships to receive support
and get good advice.

5. Have a fall-back position. If the decision you make fails to
produce the desired results, be prepared to take a long, hard
look at the circumstances and be prepared to change what you are
doing.

Everything in life involves some element of risk. Driving your
car, meeting someone new, crossing the street...but we do them
every day. Winners in life are willing to accept the risk and
continue on their way! Get involved, be smart about how you play
the game, come prepared for a few failures along the way, but
don't quite. You will reap the benefits for your effort and live
a happier and healthier life. I like to remember the words of the
great Winston Churchill when he said, "Never, never, never give
up!"

The information contained in this article is for educational purposes
only and is not intended to medically diagnose, treat or cure any
disease. Consult a health care practitioner before beginning any
health care program.

Great Diet Tips for Weight Loss

by:
Jeannie Crabtree
Here are 4 diet tips we all need reminded of from time to time.

Diet Tip 1: Never eat standing up.

Mom was right. Sit down and eat your food! Never eat standing up. One of the easiest ways to sabotage your diet is to 'eat without thinking'. Fix yourself a plate. Sit down and eat properly. You'll be less likely to just pop food into your mouth without paying attention.

Diet Tip 2: Fluids

Drinking plain water is always top choice on a diet. You can also drink flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of water flavored with a spritz of fruit.

Drink water. Even the FDA recommends at least 8 full 8 ounce glasses of water a day to keep your body working right.

When you're dieting, you should drink even more. It's not just that full feeling - water helps your body digest foods properly, cleans out your system and hydrates you. Many people are a little dehydrated part of the time.

Diet Tip 3: Skip High Fat Foods and Snacks

Skip the fatty snacks fried in hydrogenated oil like potato chips and french fries. These kind of snacks contribute fat and calories and not much else. Foods like this are a no no on a diet.

Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit. You want to upgrade your diet in general.

Diet Tip 4: Yes, You Need Exercise

Can't afford a gym membership? Make an agreement with friends or family to exercise together. Make a date at least three times a week to play volleyball, take a walk or spend half an hour doing something active. You will draw closer to your friends and family, while burning off excess weight. Pretty soon every one will notice your weight loss.

Anorexia Nervosa Alert - is your daughter dying to be thin?

by:
S.A. Smith
Anorexia nervosa is a serious medical disorder that is statistically most prevalent in the adolescent teenage years of young women. It is estimated that 7% of the population suffers from eating disorders and if left untreated over 20% of them will die from it. Anorexia takes the lives of children everyday in this world and there are things you can do as a parent to identify anorexic behaviors and intervene to protect your children.

Anorexia nervosa is a condition where one becomes obsessed with losing weight and practices self-starvation in an attempt to achieve significant weight loss or to maintain extremely unhealthy level of body weight. Anorexics are terrified of gaining weight, and often believe they are very fat even though they are already very thin.

Anorexia is not just a condition related to food and eating, but takes its roots from a deeper psychological level. Food and eating becomes a destructive tool that one uses to deal and cope with other emotional problems. Anorexics will often reach out to other anorexics on the internet in “pro-ana” sites whereby they encourage each other to continue their weight loss journey. Pro-ana sites argue that anorexia is a lifestyle choice and not an actual disorder, and offer dysfunctional support to other victims of the disease. The risk to our youth from eating disorders is significant and there are things you can do as a parent to intervene:

WATCH FOR WARNING SIGNS

Excessive weight loss: A person suffering from anorexia is skinny and may end up losing more that 15% of their ideal body.

Diet restrictions: a person with anorexia continues to restrict foods and diet even when they are not overweight.

Food Obsession: an excessive preoccupation with food, calories, nutrition, or cooking methods is also a sign of anorexic behavior.

Distorted body image: complaints of feeling bloated, nauseated, or fat even when the person is thin or underweight, and also denying feelings of hunger.

Excessive exercising: Anorexia may cause a person to complain about feeling bloated or nauseated even when she eats normal—or less than normal—amounts of food.

Cold Sensitivity: A person suffering from anorexia may feel cold even though the temperature is normal or only slightly cool.

Fatigue: a person suffering with anorexia will often show signs of fatigue and inability to concentrate on most tasks (except food and related weight topics).

Lack of social interaction: living with anorexia nervosa can become complicated when trying to hide it in social settings involving food and eating. Avoidance of social activities that include food is a common sign.

Depressed immunity: a person suffering with anorexia may have a weakened immune system and have frequent colds, illnesses and a general feeling of not feeling well.

Depression: anorexics will often exhibit signs of depression, anxiety, guilt and sadness while struggling with their disorder.

Physical changes: a person with anorexia over time may exhibit tell-tall physical characteristics such as; downy hair growth on the face, loss of menstruation cycles, dry nails, dry hair, constipation, headaches and possible hair loss.

Internet behaviors: a person with anorexia may be visiting pro-anorexic sites on the internet that offers encouragement and support of this disorder. Check your computers browser cache to review the history of websites it has visited.

If you suspect that one of your family members is suffering from anorexia nervosa it is important to take action now to arm yourself with information about the disorder and steps you can work towards to provide help and assistance. For more information on the types of treatment methods available you can visit: http://www.anorexiabulimiahelp.com/eating-disorders-treatment.htm

What Can We Eat to Avoid Obesity?

by:
(c) Anna “Overweight? NO MORE!”
Obesity is becoming a global concern. The basic of losing weight is simple; consume less calories than you burn. Consuming more calories than we need leads to overweight. Although some foods indicate being "LOW FAT," "LOW CARBS," or "SUGAR FREE," this does not mean we can eat unlimited servings. These products still have calories despite being rated as “low.” It is imperative we modify our eating habits controlling what and how much we eat, and not food controlling our lives.

Reportedly, the Mediterranean diet, a combination of lots of vegetables, grains, fruits, olive oil, and wine is one of the most balanced meals to help avoid obesity. Many researches indicate that people following a Mediterranean diet have lower disease risks and less obesity problems.

On the other hand, many research studies have indicated that wine taken in moderation is beneficial for our health. The secret is to drink in moderation. One glass of wine with our meals is fine; just be aware that a glass of wine approximately has 100 calories. You still can follow this diet even if not drinking wine. Moreover, the Mediterranean diet is even consistent with the new diet recommendations issued by the U.S. Department of Agriculture in January 2005. You may check the site at
www.healthierus.gov/dietaryguidelines

Ideally, eat at regular intervals, every 3-4 hours. Why? It helps to keep blood sugar levels stable. Skipping meals will not help you lose weight in the long term. Your goal is to keep that unwanted fat away, right? Hence, do not skip breakfast and add a cup of green tea to speed up your metabolism.

One advice, do not follow rigid diets or extreme low carbs. Yes, I know, I know … there are low carb meals and low fat labels almost everywhere! Again, remember that low carbs and low fat DO NOT mean zero calories. Read food labels to know how many calories you are actually consuming. Me, reading labels? Yes, I am not kidding. Trust me, this habit will help you keep the weight off and enjoy a healthier figure, as you will be in control of how much you eat -- not food controlling you.

Furthermore, most of these quick weight loss diets and products offer only temporary weight loss. They fail in the long term because you lose lean muscle mass and body water. Surprise comes when you resume eating normal, as you tend to gain that weight back, if not add even more. The reason is that those quick diets or extreme low carb diets can slow down your metabolism.

Therefore, the best way to achieve your weight loss goal without starving is to follow a balanced menu checking your calories intake, and exercise at least 3 times a week to lose body fat. Personally, I prefer a high protein and moderate carbs, as our bodies need carbs to function properly. I can proudly say that I lost 80 pounds of unwanted fat and have kept the weight off for 3 years without starving, but eating a combined balanced meal. If I did that, so can you! The bottom line is to keep the weight off, that unwanted fat, which is so hard to get rid of, and not just have the illusion of losing weight when in reality we are losing mostly water with crash diets.

So, you might be asking, then what can I eat? Again, you can eat a balanced meal. We should eat at least 3 servings of fruit and vegetables a day to keep a healthy figure. Remember our ancestors, our mothers, and grandmothers telling us, "Finish your vegetables!" Well, guess what? They were right! Vegetables are a good source of vitamins, minerals and are low in calories, unlike processed food. I love vegetables, especially tomatoes with fresh basil.

Drinking 8 glasses of water a day will help your metabolism too.

Avoid cooking with lard or with heavy cooking oils, as they are high in calories and saturated fat. Excess of saturated fats is associated with colon cancer and atherosclerosis among other diseases. A better oil for cooking is mono unsaturated Extra Virgin Olive Oil. Contrary to saturated fat, unsaturated fat is associated with longevity and lower risk of disease, olive oil is a good example.

In 2004, the U.S. Food and Drug Administration allowed olive oil products to make the claim: “Limited and not conclusive scientific evidence suggests that about two tablespoons of olive oil daily may reduce the risk of coronary heart disease due to the monounsaturated fat in olive oil.”

Reduce portion sizes and eat more fresh foods than processed foods. If you enjoy meat, try leaner cuts and trim off any fat.

If you enjoy chicken, eliminate the skin and trim off any fat too. Chicken is a good source of protein and very low in carbs.

If you are vegetarian, have soy-based products for protein consumption. For example, meatless hamburgers, falafel, soy-based bacon, soy-based sausages, etc...

Ideally go for low fat dairy products and you will still have all the nutrients with the exception of fat.

Consume yogurt, but make sure it contains "live cultures," such as Acidophillus, thermophillus, L. Bulgaricus and lactobacillus; these bacteria boost the immune system, helping restore good bacteria to our digestive system to combat bad bacteria. As highlighted by Scientist T. Charles John Bhaskar, those unique living microorganisms are responsible for many of the health and nutritional benefits of yogurt, such as helping to digest food and prevent stomach infections, plus it is a good source of protein, calcium, riboflavin and vitamin B 12.

For those social parties, let me give you some emergency party measures. Be alert to those fancy goodies at parties. They might look small but sometimes are full of saturated fat and empty calories. For example, hidden fat foods include chips, sausages, pork pie, salami, and those innocent dips. Instead, have a small plate with vegetables, fruits, or just one of those tempting snacks.

Sure, you might be tempted to grasp those sugary or salty heavy calories munchies, but think…”do I really need those empty calories and extra fat?” Most of those snacks are starchy carbs and refined carbs, which are usually high in calories and their high glycemic value increases blood sugar levels. Most of those sugars will convert into fat deposits if our bodies don’t burn those extra calories..

The bottom line is that we can eat almost everything, as long as we eat in moderation without consuming more calories than we actually burn. Diet should not be a burdening experience but a healthy pleasant experience without deprivation. It is up to us to make the decision to either keep increasing weight by over eating, or defeating overweight by learning how to eat healthy and not use food as an excuse to fill any emotional need.

Now, let me go and grasp my warm cup of green tea to speed up my metabolism.
Until next time, have an enjoyable way to keep a healthy figure. Your commitment is also my commitment, “Official! Overweight? NO MORE!” We can do it!

Keep Your Dream Alive

by:
Cheryl Haining

Young children are full of dreams of what they will do, be, see when they grow up. As adults most of us have given up the habit of having big dreams. Or if we do, never following through with them. Why do so many people let their dreams die unlived?

One reason is the negative cynical attitudes of other people. These people are not enemies they are friends, even family members. If our friends are negative towards our dreams or aspirations –our friends can kill our dreams.

A person gets excited about the possibility of a new business opportunity or a new idea. They see the opportunity to make money, do more meaningful work, improve their financial future, rise to a personal challenge, change their lifestyle. They get excited about this stimulating new prospect. But then they tell their neighbour about it over the back fence one evening. The neighbour gets a smirk, a laugh that says, “You can’t do that”, a foot long list of all the problems and obstacles and fifty reasons why they will never make it and are better off to stay where they are.

The person’s enthusiasm disintegrates. They lose all their excitement and self-confidence and begin to think of all the reasons why they can’t make it in a work at home business, instead of the reasons they can succeed in their new investment opportunity. They have let the negative attitude of someone else become more powerful than their belief in their dream of financial independence and more time with the family.

Friends can do more damage than a dozen enemies. Remember, the easiest thing to find on earth is someone to tell you all the things you cannot be. Don’t listen to them. Often they have the best intentions. They don’t want you to be hurt or lose money. Often those that try to steal your dreams are very conservative and have achieved little in their own lives.

It is always the person who has never made $40,000 a year, who knows all the reasons why you can’t make $100,000. If you have a dream, give it a chance to happen. Don’t let your sister-in-law, the plumber or the person in the next office, rob you of that faith in yourself and your new home based business. It is that belief in your dream that makes it into a reality. Don’t let the person who lives on the couch and watches TV every night tell you how futile life is.

Don’t take on other people’s negative attitudes. Surround yourself with positive people. Read inspiring authors. A few suggestions are Susan Jeffers, Paul Hanna, Anthony Robbins and Jim Rohn. Spend at least half an hour a day nourishing your dream. Believe in yourself and you will make your dreams a reality.

If you have that flame of a dream deep down inside you somewhere, do something about it. And don’t let anyone else blow it out. Believe you can, and you will find you can. TRY! You will be surprised at how many good things can happen to you.

Common Sense About Low Carb Diets

by:
Paul Buckley
With all of the conflicting studies and fuzzy interpretation of information, it's no wonder that confusion reigns when it comes to the value and safety of low-carb diets. It seems like heated debates are raging everywhere!

Whether it's Atkins, the South Beach or some other low-carb plan, as many as 30 million Americans are following a low-carb diet.

Advocates contend that the high amount of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health problems. Critics, on the other hand, attribute obesity and related health problems to over-consumption of calories from any source, and lack of physical activity. Critics also express concern that the lack of grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including fiber, vitamin C, folic acid, and several minerals.

Any diet, weather low or high in carbohydrate, can produce significant weight loss during the initial stages of the diet. But remember, the key to successful dieting is in being able to lose the weight permanently. Put another way, what does the scale show a year after going off the diet?

Let's see if we can debunk some of the mystery about low-carb diets. Below, is a listing of some relevant points taken from recent studies and scientific literature. Please note there may be insufficient information available to answer all questions.

- Differences Between Low-Carb Diets

There are many popular diets designed to lower carbohydrate consumption. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately greater amount of the total caloric intake.

Atkins and Protein Power diets restrict carbohydrate to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters claim to eliminate only sugars and foods that elevate blood sugar levels excessively.

- What We Know about Low-Carb Diets

Almost all of the studies to date have been small with a wide variety of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics varied greatly.
Most of the studies to date have two things in common: None of the studies had participants with a mean age over 53 and none of the controlled studies lasted longer than 90 days.

Information on older adults and long-term results are scarce.
Many diet studies fail to monitor the amount of exercise, and therefore caloric expenditure, while participants are dieting. This helps to explain discrepancies between studies.

The weight loss on low-carb diets is a function of caloric restriction and diet duration, and not with reduced carbohydrate intake. This finding suggests that if you want to lose weight, you should eat fewer calories and do so over a long time period.

Little evidence exists on the long-range safety of low-carb diets. Despite the medical community concerns, no short-term adverse effects have been found on cholesterol, glucose, insulin and blood-pressure levels among participants on the diets. But, adverse effects may not show up because of the short period of the studies. Researchers note that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high fat diet. The long range weight change for low-carb and other types of diets is similar.

Most low-carb diets cause ketosis. Some of the potential consequences are nausea, vomiting, abdominal pain, and confusion. During the initial phase of low-carb dieting some fatigue and constipation may be encountered. Generally, these symptoms dissipate quickly. Ketosis may also give the breath a fruity odor, somewhat like nail-polish remover (acetone).

Low-carb diets do not enable the consumption of more calories than other kinds of diets, as has been often reported. A calorie is a calorie and it doesn't matter weather they come from carbohydrates or fat. Study discrepancies are likely the result of uncontrolled circumstances; i.e. diet participants that cheat on calorie consumption, calories burned during exercise, or any number of other factors. The drop-out rate for strict (i.e. less than 40 grams of CHO/day) low-carb diets is relatively high.

What Should You Do? - There are 3 important points I would like to re-emphasize:

- The long-range success rate for low-carb and other types of diets is similar.

- Despite their popularity, little information exists on the long-term efficacy and safety of low-carbohydrate diets.

- Strict low-carb diets are usually not sustainable as a normal way of eating. Boredom usually overcomes willpower.

It is obvious after reviewing the topic, that more, well-designed and controlled studies are needed. There just isn't a lot of good information available, especially concerning long-range effects. Strict low-carb diets produce ketosis which is an abnormal and potentially stressful metabolic state. Under some circumstances this might cause health related complications.

The diet you choose should be a blueprint for a lifetime of better eating, not just a quick weight loss plan to reach your weight goal. If you can't see yourself eating the prescribed foods longer than a few days or a week, then chances are it's not the right diet. To this end, following a moderately low fat diet with a healthy balance of fat, protein, carbohydrate and other nutrients is beneficial.

If you do decide to follow a low-carb plan, remember that certain dietary fats are associated with reduction of disease. Foods high in unsaturated fats that are free of trans-fatty acids such as olive oil, fish, flaxseeds, and nuts are preferred to fats from animal origins.

Even promoters of the Atkins diet now say people on their plan should limit the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that only 20 percent of a dieter's calories should come from saturated fat (i.e. meat, cheese, butter). This change comes as Atkins faces competition from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan. Low-carb dieting should not be considered as a license to gorge on red meat!

Another alternative to "strict" low-carb dieting would be to give up some of the bad carbohydrate foods but not "throw out the baby with the bath water". In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbohydrates such as fruit, potatoes and whole grains, retained.

The Neuro-Science Of Losing The Weight You Hate

by:
John Assaraf
Are you one of the 90 million Americans who are currently on a diet? Do you lose weight only to gain every ounce of it back? Well you’re not alone.

The national center for health statistics suggests that over 64 % of Americans are overweight and that figure is growing every year. There are currently over 300 books on dieting and over 16,000 variations of diets from which to choose. People spend over $40 billion a year on every magic potion or pill that they think will help them lose the weight they hate. Unfortunately, 95% gain back all the weight only to once again look for the next hot new diet. John Assaraf, one of the world’s leading optimum performance experts, suggests we look at the cause of this epidemic instead of relying on diets and temporary weight loss tricks.

“People don’t understand how their brain functions and therefore gain all the weight they lose 99% of the time,” said John Assaraf. “To diet using will power and exercise is absolutely the worst way to take off the weight you hate, if you want to keep it off for good."

Will power is a very short-term solution for weight loss since it is controlled by the conscious mind. The latest scientific research shows that the non-conscious, conditioned side of your personality controls five sixths of your behavior and therefore your long-term results.

This means that 83% of the time you are acting automatically at a non conscious level and explains why you regain all your weight back. For permanent weight loss, you must re- train the 5/6th your brain if you really want to keep it off.

AMYGDALA

A recent discovery has to do with your amygdala. This part of your brain doesn’t like change and will release neuro-transmitters anytime you try to change something in your life like your weight. It picks up any deviation from your normal weight and basically causes you to revert back to your old patterns of thoughts and behaviors. It works exactly like the thermostat in your home that automatically picks up any change in room temperature and then automatically corrects it. This explains why people on diets often go on eating binges even while they are on their diet.

Through the years we become conditioned to a certain internal “weight set point” Once this is done we don’t have to think about the day-to-day food intake and activities we need to do to maintain our internal image. This is exactly how we form our habits. Once any habit is ingrained in our brain we function automatically without thought to maintain that internal image. If you don’t like your current weight, you must break your old patterns and old conditioning at the non-conscious level or face the pain of the yoyo syndrome. Your internal mental system operates exactly like the mechanism that keeps airplanes, missiles or boats on course once they have set their coordinates into the system.

The outer body is only an expression of the internal image. If you want to see permanent changes on the outside, you must re-train the mental image on the inside first. The most recent research suggests that it takes about 30 days of everyday mental training to “re-train” the brain if you want long lasting and permanent weight loss. By doing a few simple visualization exercises seeing yourself at your perfect weight, you start to recondition your internal image and you begin to erase the old image.

The more you do this the faster you’ll see results. The good news is that you can’t get a brain hernia if you overdo it.

POSITIVE AFFIRMATIONS

Another simple technique you can use is a written positive affirmation. For example, declare: I now weigh xxxx. My body fat is xxxxx. I feel and look great I am at my ideal and perfect weight now

If you repeat reading this and really seeing it on the screen of your mind for at least 30 days, you’ll have a far superior chance of keeping to your ideal weight. You can also cut out photos of the body type you like and paste your picture to it and review it as frequently as possible.

The reason for using present tense affirmations is simple. The non-conscious side of your brain does not know the difference between an actual event and a lie or an imagined one and, it also does not understand the future. Once it is conditioned through repetition and real life or imagined experiences, it will immediately make the outside match up with the internal image.

--

You have permission to publish this article electronically or in print, free of charge, as long as the bylines are included. A courtesy copy of your publication would be appreciated - send to: John@TheStreetKid.com

Low-Carb Really The Way To Go?

by:
Jesse Cannone
The latest trend in the area of weight loss is low-carb diets such as the Atkins Diet. With so much conflicting information out there on nutrition and weight loss, it’s difficult for the average person to not only find out what works, but also understand how to apply it.

In order to help clear the air, I’m going to dispel some of the myths that are floating around and give you some facts backed up with real science on how the human body actually metabolizes food.

First, let’s talk about why the low-carb approach is so popular. There are a few reasons, but the most common is that people are finally realizing that the low-fat/high carb approach that has been promoted for decades now just doesn’t work! Not only is it making us fatter, it’s also responsible for dozens of diseases and illnesses.

It’s true…..most Americans eat too many carbs and are deficient in the healthy dietary fats. However, it seems that it has to be one extreme or the other with people in this country. So now many people are cutting carbs and avoiding them like the plague, which is just as bad.

But wait…..you say that it works? Maybe you or someone you know has tried the low-carb approach and noticed significant weight loss. Yes, cutting carbs will cause you to lose weight, but not much actual body fat, if any at all. So, why do most people lose weight so quickly? It’s because the human body holds 2.4g of water for every 1 gram of carbohydrate consumed. Cut the carbs and all you do is hold less water! This artificial weight loss is the main reason so many people are going low-carb.

So, not only does following a low-carb diet cause you to lose water, it also depletes muscle glycogen which leaves you feeling sluggish when trying to be active or workout. Remember, carbs are stored as glycogen in the muscles and glycogen is what’s used to fuel your muscles.

Another problem with severely limiting carbs is that the brain uses carbs for energy and without enough carbs, you won’t be 100% mentally. While I agree that people are different and that some people do better on lower amounts of carbs, most people will feel like crap after a week or two with no or low carbs.

But all the fitness and nutrition ‘gurus’ say that carbs are stored as fat, right? WRONG! Any excess energy (food or beverage) can be stored as fat – it doesn’t matter if it’s french fries or salad! Extra is extra is extra!

To my knowledge, there has not been but one study that actually measured body fat of individuals following a low-carb both before and after to see exactly how much body fat was lost. Plus, this study was funded by a grant from Dr. Atkins!

Also, there is quite a bit more research that shows that carbs are not only ok to eat, but that they also contain vital nutrients that can’t be found in other foods.

A recent study done by French and Canadian researchers found that consuming carbohydrates in small amounts did NOT inhibit fat burning and only approximately 4% of it was stored as fat. This was in individuals who were not exercising.

They also assessed the effect of carbohydrates in individuals who performed light to moderate intensity exercise and found that the small carbohydrate meal resulted in no fat being stored and did NOT inhibit fat burning. Plus, even the large carbohydrate meal had NO effect on fat burning and all of it went directly to the muscles to replenish glycogen and repair tissue.

Just imagine what happens when you do a hard workout!

So what does this mean in plain English? Basically, carbs are fine in small to moderate amounts (even if you don’t exercise) and on days you do exercise, the carbs are going to be stored in the muscles and not as fat.

So to all those people out there who think that eating carbs will result in them being stored as fat and it ‘shutting off; the fat burning, I’ve got good news for you…..

You can finally have that big bowl of spaghetti and meatballs you’ve been craving!

So how can you apply this to your eating and fitness program? Here are a couple of things to keep in mind:

1. You need carbs – just the right amount and the right type

So what are the right types? Focus on eating carbs that are high in fiber such as vegetables, beans, fruits, and whole grains.

2. Vary the amount of carbs you have based on how active you are

For example – on days you don’t exercise, eat less carbs and maybe vary the types.

3. The one time you can go carb crazy is right after you exercise

For example – if you want to cheat and have ice cream the best time would be right after a hard workout.

Focus on eating balanced – carbs, proteins and fats; and again, adjust the amount of each based on how active you are and plan to be.

I also recommend you do so research yourself and learn as much as you can about human metabolism and sound nutrition. Here are some great resources: http://www.westonaprice.org/nutrition_guidelines/whats_wrong.html http://philkaplan.com/thefitnesstruth/atkins1.htm http://www.chekinstitute.com/articles.cfm?select=42

You can also find some great resources and articles at my website here: http://www.achieve-fitness.com/free_resources.htm

I hope you found this article informative and I wish you the best. Remember, the more you know the better off you’ll be

Stay in shape after weight loss

by:
Versha Chugh
With the healthcare industry coming up with newer programs and medications to aid the obese, people are also experimenting with different options to control their weight gain.

Overweight people try out different diet plans, diet pills, exercises, and they also join Weight Control Programs to lose their weight. They often succeed with their objective, but only to put it all back again once the dieting fever is over.

After significant weight loss, it becomes very important to pursue an exercise regimen strictly. Exercise is crucial to keep your muscles firm and helps tighten the skin. The diet plans must be followed even after losing weight. One of the biggest drawbacks to a substantial weight loss is the flabby skin that is visible and which often takes months to disappear.

The best way to maintain palpable weight loss is to keep on exercising daily as a routine. Daily work-out is an excellent way to lose weight and burn fat, improve fitness and boost energy levels. Jogging or walking is considered one of the best exercises for strengthening bones, controlling weight, and balancing your body. It stimulates the mind, increases self-esteem and a sense of achievement which can add a new dimension to your day.

How much your skin tightens depends on various factors: your age, length of time the skin was stretched; how much weight you lost (and to some extent how fast you lost it), and the amount of elasticity in your skin. Another contributing factor is the genes.

Regular work-out helps your body by tightening and toning up the skin and your muscles. It definitely improves and shows up on your appearance.
For stomach, the best option is to maximize the metabolic rate. In trivial terms, metabolic rate is defined as “how fast we burn the calories we consume.” Our body burns calories 24 hours a day, 7 days a week, and 365 days a year. Our individual metabolic rates depend upon factors like whether we are at rest or we are active, and when we ate last. The way to maximize the number of calories we burn each day is not to give up sleep but to maximize our metabolic rate while we are active.
Every study pertaining to weight control has laid stress on the fact that the people who are most active are most successful in sustaining weight loss. Most scientists agree that exercise is the single best interpreter of weight maintenance success.
An equally important way is to seek and encourage the support of friends and family. Include them wherever possible in the healthier aspects of your new life. Support is extremely essential for anyone with weight loss and fitness related goals.
Hence the baseline is to burn more calories than you consume, by either reducing your caloric intake, or increasing your daily activity as you lose weight; so by the time you get to your goal weight, you can keep it off with your activity.
The end result is a great start of long term weight-loss plan and a healthier you!

To study in detail about weight loss tips, please visit www.slimtour.com as it contains valuable information on weight loss.

Can You Attain Weight Loss While Fasting?

by:
Jason Barger
Fasting, when done properly, can be a basic part of a solid weight loss plan. If done correctly it can be a great start to your new way of living.

When I first started my weight loss program I began with a fast. I have fasted for 2-7 days on a few different occasions. The reason that fasting can be such a great way to start a weight loss program is because you can see results immediately.

It will also make it very easy to stick to your diet for the first week. After not eating for a few days, your food will taste better. This is a great time to go a few days eating only fruits and vegetables. This can easily turn your two day fast into a 7 day, full body cleanse.

Fasting can make you look much thinner in only a couple days. You may not lose a significant amount of weight, but it will look like you have. It can make your waist noticeably thinner and clear up blemishes or skin problems.

Although I do not think fasting is to be used specifically for weight loss, I think you can do it to get your body ready for a healthier way of living. Use it as a way to cleanse your body out and get rid of all the toxins clogging your system.

I suggest drinking fruit and vegetable juices while fasting. I have read that you should do a water fast, but it can be a miserable experience if you have never fasted before. So stick to natural juices.

One of the better results I saw from my fasting experience was that I have more self control over my eating habits. I have always been a binge type of eater. After my fast, I felt like I could restrain myself easier. It is probably a mental attribute. I mean if I can go without eating for 7 days then I can sure keep myself from eating something I shouldn’t.

So although I don’t think you can use fasting as a diet or weight loss program, I do feel that it can be a great start to a proper weight loss diet and exercise program. I think it is definitely something that everybody should do at least once a year.

If you have any health problems you should consult a physician before starting any weight loss program. And, if you absolutely cannot go without food then simply try going a few days eating vegetables and fruits only. This will give you most of the same results as the fasting will. However, I recommend the fast over the fruits and vegetables because of the confidence and control you will begin to enjoy as a result.

How to Lose Weight After Pregnancy

by:
Balaji B
Weight control is a prevalent concern for many women after pregnancy. Although common during pregnancy, weight gain is difficult for many women to handle emotionally. Many women are unclear about how to separate fact from fiction concerning this "post-pregnancy" weight control. First of all, women need to understand how much weight gain is actually "normal" during pregnancy. Do try to keep in mind that your pregnancy weight wasn't gained overnight so it won't disappear that quickly, either. As a matter of detail, you gained that weight so that you would have plenty of reserves for feeding your baby.

Eat healthy foods. This really is unnoticed, though. Emphasize nutrient rich foods, which are not having too much fat. Avoid oily snack foods and so-called healthy foods like cheese and complete milk. Eat more fruits, vegetables, grains, pastas and beans and avoid red meat and salads laden with dressing. Try to build some outdoor activity into your day. In some way walk with your baby every day and try to get a jogging stroller added to your wish list. Sling makes carrying your baby more resourceful and burn more calories. Drink plenty of water. Avoid soda, cool drink and juice. Some foods are they were truly empty calories. Combining 200 fewer calories per day of higher fat foods that's just a couple portion of dressing or a piece of cheese with 20 minutes of a good walk with your baby will lead to exactly the weight loss and conditioning you want. Add in a little formal or informal yoga and stretching and you'll get there even sooner.

Weight loss after pregnancy can be slow and many new mothers find it difficult to continue a diet after having a baby. Babies do not recognize your desire to lose weight and regain your figure. As a result regular meals can be difficult. However, please avoid the fast or 'starve' yourself into regaining your pre-pregnancy shape. Stock up with healthy, filling, convenient snacks, like soups, low-fat pasta sauces, lean meats, whole meal bread and cereals, fresh vegetables and fat-free dairy products.There seems to be a myth that weight loss after pregnancy can only be successful if it occurs quickly. Somehow, many women feel that if they have not lost all the pregnancy weight by 1 year after delivery, something is wrong with them, they are not standard, or they have failed in some way. In fact, the truth is that weight loss after pregnancy can take a very long time, sometimes even few years, without signifying that something is wrong.

Gradual weight loss is the standard, not the exception, and the rate of weight loss depends on several factors, such as whether there were difficulties with the pregnancy or delivery. Pregnancy complications can make a woman feel weak with her mobility. Certain diseases like postpartum inflammation of the thyroid gland, which is a general complication that shows itself soon after delivery, can cause massive weight struggles if they are severe. Exercising every single day, even if that exercise is just walking, is an absolute must and the lack of exercise is what often holds up the process.

Consulting a dietician is a best way to obtain an individualized plan. The dietician will assess key issues like your food preferences, schedule.. etc in order to create a customized individual plan. As well, while you follow the dietician's plan, you needsto keep up daily exercise to optimize your weight loss. We are only human. Fast weight loss will not stay off, but rational weight loss will stay off. Weight loss will simply not be acceptable if exercise is lacking. This is true for many reasons; including that exercise helps to keep your body's metabolism from decreasing extremely while dieting.

About The Author

Balaji B

Visit : http://www.natural-treatment-guide.com/pregnancy/how-to-lose-pregnancy-weight.html or http://www.natural-treatment-guide.com/pregnancy/loose-weight-after-pregnancy.html for more tips on how to lose weight quickly & safely after pregnancy.

The 4 Secrets to Weight Loss Success the Diet Books Don’t Te

by:
Meri Raffetto RD
Weight loss plans come in all shapes and sizes. Some are fad diets that are too restrictive to follow more than a couple of weeks, while others are provided by professionals that make customized plans for us. All of them give us some guidelines on what we should and shouldn’t eat to ultimately reach our weight loss goals. No matter how many food plans we try, healthy or unhealthy, there are some fundamental things you must know in order to be successful in a weight loss program that, believe it or not, have nothing to do with food.

1. Readiness- Are you ready to make change in your life right now? How would you know? The reason many weight loss plans fail is because people are not truly emotionally ready for change. In order to have true lifelong weight loss you have to commit to trading your old habits in for a new, healthier lifestyle. This has more to do with readiness for change than a desire to shed pounds- there is a big difference. The good news is, as you start on the journey to change these old habits you will be amazed how much better you feel physically, psychologically, and emotionally. This is the place where the people who have experienced long term weight loss have entered and want to stay. When you are truly committed to changing your lifestyle you will achieve lifelong weight loss and so much more!

Ask yourself a few questions. Are you ready to make permanent dietary changes for you and your family? Are you ready to start exercising regularly? Are you ready to defend your new lifestyle changes to those who are undermining your efforts? Don’t fret if you aren’t completely ready to dive into change. This is the stage to keep up the learning process by reading articles and gathering information. You will know when the time is right and that will be when you answer an unequivocal “Yes!” to the above questions.

2. Developing a vision. When I ask people what their goals are for a weight loss program the answer is always, “to lose weight of course”, or “to lose x amount of pounds”. It is crucial to have another more, heart-felt reason to lose weight other than losing pounds and appearance. This is because when times are tough, and they will be during any change process, you will need a heart-felt or internal reason to lose the weight to keep you motivated. Losing weight for appearance is ok but it is an external reason and will not help to keep you motivated for long.

In the past my clients have chosen things like, being able to play with their kids, running a marathon, backpacking trip they have longed to go on for years, and a big motivator is often a health condition. I call this your vision. It is imperative to take a few minutes to learn what your vision is. What is important to you that you will be able to achieve with weight loss? Write this vision down and plaster it everywhere so you always see your end goal and it will always help to motivate you further when times are tough.

3. Self Talk – is yours negative or positive? Unfortunately it’s true that we are our own worst critics and like hearing any critic it often leads us to failure because we believe the critic is right. Furthermore, we start to believe things are true that are absolutely not true. For instance, if a child is told they are a klutz from an early age they will likely always think they are a klutz. We believe what we are told repeatedly.

What do you tell yourself? One common statement I hear a lot of these days is, “I can’t eat carbohydrates because once I start I can’t stop”. This is a belief that you have set up from constant defeating self-talk and once you believe it then no doubt you will act it out. However, there is no scientific reason why a person would not be able to stop eating after having a bite of carbohydrates. Your belief makes it your reality. So whenever you hear yourself say I can’t do something or any other self-defeating talk. Stop yourself and change the sentence to a positive. For example, I realize that carbs have been a challenge for me in the past but I can eat a portion and put the rest away for later. Keep working on your own positive reinforcement by being gentler with yourself and tell yourself all that you CAN do.

4. Be prepared for change. All weight loss programs require us to change a habit yet no one warns us about the process of change. The first thing to know is that the beginning of change is difficult and uncomfortable. This is because it forces us to get off autopilot and focus on our new behaviors. Luckily it takes about 21 days to make a new habit and the uncomfortable part goes away and our new habits become autopilot.

For example: Imagine you get your dream job and it requires that you have to get up at 5:30am. Yikes! You normally get up at about 7:30 am. So, what do you think will happen that first morning when the alarm goes off at 5:30? You aren’t going to feel so great and your body is going to beg you to get back into your warm bed! This will go on for about 2-3 weeks until your body stops fighting you and realizes this is the new habit. The same thing will happen to you when you change eating and exercise habits. Just expect a little resistance and keep going! Your new healthy changes will eventually become your new habit. You just have to keep at it.

To Lose Weight Sensibly and Keep It Off, How?

by:
Johnny Layton
Who should lose weight? Health experts generally agree that adults who are overweight and have weight-related medical problems or a family history of such problems can benefit from weight loss. Some weight-related health problems include diabetes, heart disease, high blood pressure, high cholesterol levels, or high blood sugar levels. Even a small weight loss of
10 to 20 pounds can improve your health by lowering your blood pressure and cholesterol levels.

Your body weight is controlled by the number of calories you eat and the number of calories you use each day. So, to lose weight you need to take in fewer calories than you use. You can do this by becoming more physically active or by eating less.

Following a weight loss program that helps you to become more physically active and decrease the amount of calories that you eat is most likely to lead to successful weight loss. A weight loss program should also help you keep the weight off by making
changes in your physical activity and eating habits that you will be able to follow for the rest of your life.

To lose weight and keep it off, you should follow a weight loss program that will work for you. Three types of weight loss programs commonly used include: do-it-yourself, clinical and
non-clinical programs.

Any efforts to lose weight by you or with a group of like-minded others through support groups, worksite or community-based programs fits in the "do-it-yourself" category. Individuals using a do-it-yourself program rely on their own judgment, group support, and products such as diet books for advice.

Clinical program may or may not be commercially owned. Services
are provided in a health-care setting such as a hospital, by licensed health professionals such as physicians, nurses, dietitians, and/or psychologists. In some clinical programs, a health professional works alone; in others, services are provided by a group of health professionals. This program may offer services such as nutrition education, medical care,
behavior change therapy, and physical activity.

Non-clinical programs may or may not be commercially operated, such as through a privately-owned weight loss chain. They often use books and pamphlets that are prepared by health-care providers. These programs use counselors (who usually are not health-care providers and may or may not have training) to
provide services to you. Some programs require participants to use the program's food or supplements.

Other weight loss methods used to treat severely overweight patients include low-calorie diets, prescription weight loss drugs and surgery. If you are considering a weight loss program
and you have medical problems, or if you are severely overweight, programs run by trained health professionals may be best for you. These professionals are more likely to monitor you for possible side effects of weight loss and to talk to your doctor when necessary.

The key to successful weight loss is making changes in your eating and physical activity habits that you will be able to maintain for the rest of your life. The first step is to look at
your eating and physical activity habits, thus uncovering behaviors such as television watching, that lead you to overeat or be inactive. Next you'll need to learn how to change those
behaviors.

How-To Cure Your Weight Loss Problem By Watching Movies

by:
Beth Scott
Is it possible that you could actually lose weight while watching your favorite shows or reading your favorite books? YES, it is! Read this article to find out how...

I don’t know anything about you but if you’re anything like me then you struggle with a weight loss problem. Your weight loss problem consists of you struggling to keep your weight down, or struggling to make your weight go down.

Most people who see me wouldn’t believe that I have a weight loss problem, but I do. I’ve battled bulimia and constant gains and losses in weight, of ten pounds each time. Thats what I call a big weight loss problem.

A lot of women and men with the same or a similar weight loss problem would sympathize with me I’m sure. I want to look good (who doesn’t?) so that always motivates me to go on a diet.

But after sticking to a diet for a week and dropping the unwanted weight my love for good tasting food overpowers my need to feel attractive and the weight piles back on pound by pound.

There is always exercise to help with a weight loss problem, I remind myself as I lie lazily on the couch chomping down on one of my non-diet treats. “Sure!” I groan “I don’t feel like wearing my butt out without seeing any results for weeks at a time.”

Whenever I start a workout regimen I only stick to it for a few weeks (usually less) and then I get bored and drop it. So my weight loss problem continues.

How many other women I wondered (or men, for that matter) get bored while exercising? I thought about that for awhile then I set about to find a solution to help all those poor people (and myself too, of course) with this weight loss problem.

First I asked myself: What did I like to do? What did I find Interesting?
“Hmmmm, well” I thought “I like dancing, but long periods of it are exhausting. I like to read, to listen to music, and I really dislike being on my feet for over long periods of time.

What could possibly combine all or most of these to make my exercising interesting and help solve my weight loss problem?

The solution to my weight loss problem was amazingly simple!

I own an old stationary bike, and I do mean OLD, but the important thing is that it operates. You can do this with any form of stationary bike, whether it’s a twenty year old model or an up to date model.

It doesn’t matter whether you own the stationary bike or use a gym’s or your local YMCA’s or YWCA’s facilities.

My weight loss problem solution is this:

Find something engrossing to read. It could be a novel or your favorite magazine. Or listen to music that you enjoy, you could even use audio books or any different CD’s or things you could listen to.

I suppose if your bike was somewhere around a television or computer with a DVD player, you could even watch your favorite movie.

The next step is to mount your stationary bide and start biking while reading or doing any of the above listed activities, and not to get off for at least 45 to 60 minutes, except for an occasional rest every quarter of an hour.

I usually just keep biking away the whole time and sometimes I bike longer because I’m so engrossed in what I’m reading, and I won’t allow myself to read it once I’m off the stationary bike.

After a week of this, without change in my eating habits, or any dieting, I’m maintaining a healthy weight. Best of all I’m not putting on any new pounds, and my legs look visibly slimmer.

So I've kissed my weight loss problem goodbye, and I'm saying hello to slim jeans and size 6 dresses, and you can too.

For the first time in a long while I actually look forward to putting on a bikini.

ABOUT THE AUTHOR

Tips for Including More Delicious Fruits and Vegetables in Your Diet

by Erin
Rogers
Just about everyone knows that fruits and vegetables are a very important part of a healthy diet. Even though we know this to be true, many of us still find it hard to include the recommended 3-5 servings of vegetables and 2-4 servings of fruit per day in our diets. Once you learn a few easy tricks, soon you'll have no trouble eating a variety of fruits and vegetables every day.
First, you'll want to become generally familiar with serving sizes. They are not as big as you might think. Here are the some guidelines for one serving of fruits or vegetables:

* 1 cup of raw leafy vegetables (such as lettuce or spinach)

* 1/2 cup of other vegetables, cooked or chopped raw

* 1/2 cup cooked or canned legumes (beans and peas)

* 3/4 cup of vegetable juice

* 1 medium apple, banana, orange

* 1/2 cup of chopped, cooked, or canned fruit

* 3/4 cup of fruit juice

* 1/4 cup dried fruit

Here are some practical tips anyone can use:

* Be sure to include at least one fruit serving at breakfast, preferably two. Try a glass of orange juice and a whole piece of fruit, or a smoothie using both juice and whole fruit.

* Use snacktime to add a serving or two of fruits or vegetables to your daily diet, such as raw vegetables with some light dip or dressing, or a bowl of chopped fruit topped with some fat-free yogurt.

* Include at least two servings of vegetables with both lunch and dinner. A lunch example would be to add both lettuce and tomato to a sandwich, and some raw vegetables on the side. For dinner, try serving 2 sides of steamed vegetables. Or, eat a bowl of tomato or vegetable soup or gazpacho as an appetizer. Try a pizza with lots of veggie toppings.

* Before you prepare dinner, fix a bowl of fresh veggies to munch on and then place it on the table with dinner. You'd be surprised how easy it is to down a 1/2 cup of cherry tomatoes or sliced cucumbers when you're munching away.

* Fill half your dinner plate with vegetables, and go for seconds on veggies before you'll allow yourself seconds of the entree.

* If you don't have any fresh vegetables or fruit, keep frozen and canned on hand - they are surprisingly comparable in terms of nutrition.

* Drink an ice-cold glass of vegetable juice with a meal or for a snack.

* Make it a point to try a new fruit or vegetable as often as you can - it's a great way to discover wonderful new favorites!

* Include fruit in your dessert selections. You can serve it with angel food cake, yogurt, light whipping topping, chocolate syrup, light ice cream, or all by itself!

If you use all of the suggestions in this list, you'd get 5-6 servings of vegetables and 3-4 servings of fruit in a day. That doesn't seem so hard, does it? Happy eating!

Erin Rogers, a work-at-home mom of two, is the founder of Health-E-Meals.com, providing practical healthy living resources for busy people. She's also the author of the Healthy Express Cookbook: 101 Fresh, Light & Quick Dinners http://www.health-e-meals.com/ebook.html). Visit her website http://www.health-e-meals.com) to sign up for her FREE electronic newsletter, 'Dinners on the Double' - offering a quick and healthy, no-recipe dinner idea and more each week. Erin can be reached via email at erin@health-e-meals.com.


Come back often for the latest weight loss news, diets, and inspiration.

Take the Mystery out of the High-Protein Low Carbohydrate Diet

by Cymber Quinn
Carbohydrates are healthy, filling, satisfying and taste good, but they also can add weight. Much of the epidemic of obesity is attributable to a marked in crease in over-consumption of carbohydrates. Your body uses carbohydrates as fuel, and if you eat too many carbohydrates, they are stored as fat.

Insulin, a natural hormone that your body produces, plays an important role in converting carbohydrates into fuel and fat. If you understand how insulin works to create fat, you are a long way towards reaching your weight goals. Let?s get started.

Eating excessive carbohydrates causes an over-release of insulin. Among its many jobs, insulin signals the body to take in food (it has been called the "hunger hormone") and, once the food is consumed, signals the body to store the food energy in the form of fat. Too much insulin results in too strong an impulse to eat, too often, and a body that too readily stores food in the form of fat.

The scientific term for this condition is ?post-prandial reactive hyperinsulinemia? which means too much insulin is released after eating. Over time, people who are hyperinsulinemic become insulin resistant. That means the cells in their muscles, nervous systems, and organs stop working with the insulin to open the doors to these cells and allow food energy (blood sugar or glucose) to enter. At this point, you may experience symptoms of low-blood sugar levels (hypoglycemia) including irritability, shakiness, tiredness, intense cravings, confusion, and headaches. Once the blood sugar cannot easily enter the muscles, nervous system, or organs, much of the food energy gets channeled into the fat cells and weight gain comes easily. Over time, however, as high insulin levels continue, even the fat cells can shut down and the blood glucose gets trapped in the blood stream bringing on the condition known as adult-onset diabetes.

A high-protein, low-carbohydrate diet restricts the intake of carbohydrates and reduces the intake of those foods that stimulate the production and release of insulin. You?ll be able to lose weight and shake the cravings, and look forward to a healthier life.

THE NUTS AND BOLTS OF THE HIGH PROTEIN, LOW CARBOHYDRATE DIET

Increased protein consumption with restriction of carbohydrates, especially simple sugars, starches, reduces the stimulation of insulin, which is the hormone that facilitates the storage of fat. When sugar from carbohydrates is unavailable, the body turns on its fat burners and extracts energy from its own stored fat. The consequences are rapid weight loss and preferential fat loss. By supplementing the diet with high levels of protein, vitamins and minerals, you maintain muscle mass and enjoy other health benefits, while losing weight quickly and safely. Here?s how to do it:

Eat 4-5 small protein portions (12-15g of protein each) and one meal. Or eat 3-4 small protein portions and two meals. For example, you might enjoy a protein shake for breakfast, a protein bar a few hours before noon, a shake and salad for lunch, some soy nuts a few hours before dinner. With this example, you can indulge in a great-tasting and filling dinner consisting of some of your favorite foods that are high in protein and taste but low in carbohydrates.

Meals should consist of:

PROTEIN: as much as you want, preferably skinless, lean white meats. Enjoy your favorite cuts of meat or fish such as top sirloin, chicken breast, pork chops or filet of sole. Or make an omelet loaded with real cheese and slices of fiber-rich vegetables such as broccoli, cauliflower, fresh mushrooms, green pepper, scallions, spinach and green beans.

SALADS: consisting largely of greens and selected vegetable such as radishes, mushrooms, cucumber, celery and various peppers. Jazz up your salad with slices of chicken, turkey or cheese. Or pile it high with tuna, shrimp, or crab meat.

VEGETABLES: choices, choices, choices including bean sprouts, broccoli, cabbage, mushrooms, green pepper, spinach, and lettuce. Stir fry a selection of vegetables in olive oil and add chicken, beef, turkey, or even tofu (extra firm is best). Eat them raw, dipped in olive oil or with a low-carbohydrate dressing.

If you are eating two meals per day, they should consist of only protein and vegetables. Be creative and remember to vary your selections and try new dishes as often as possible. Fruits should be limited, but if you must eat fruit as a treat, peaches and plums are preferred. However, try to eat these fruits only two or three times per week.

Eating small amounts frequently throughout the day helps speed up your metabolism so that you continue to burn calories. Try roasted soy nuts, protein bars, and soups to help maintain steady blood sugar levels and keep you feeling energized.

NO-NOS FOR THE DIET In order for this diet to be successful, the following foods should be eliminated: *Products containing simple sugars, including fruit, sweets, and many commercial sauces and dressings. *Products made from white flour, breads, pastas and cereals. *Naturally occurring complex carbohydrates such as rice, potatoes, corn and grains.

Other carbohydrates that should be avoided are those that are quickly converted into simple sugars, such as carrots, beets, and many fruits. They encourage the production and release of insulin. Elimination of these foods is critical to shutting off insulin and reversing the body from an efficient fat storer to an efficient fat burner.

Do not eat *Bread and all of its relatives, crackers, cookies, pastries, doughnuts, pies and muffins *Chick peas, dried beans, lentils, pinto beans *Cereals, hot or cold, sweetened or unsweetened *Most fruits, except for plums and peaches *All products made of white flour *Root vegetables such as carrots, turnips, parsnips and beets *Snacks including pretzels, potato chips, popcorn * White rice, potatoes and corn

YEAH, RIGHT. WHO EATS LIKE THIS? Actually, until very recently, all humans did. And our ancestors used to get a lot more exercise that we do. They chopped wood, carried water, tended gardens, hunted animals and never spent all day sitting at a computer. In our wonderful world of progress, we have created an environment perfect for getting fat and unhealthy. We have grown up in a lifestyle of luxurious, delicious carbohydrates that our forefathers and foremothers never heard of or ever dreamed about.

But we live in a world of today, and sticking to this diet, especially in the beginning can be challenging. There are several important keys to making a change to your diet and sticking to it.

Replace something you must give up with something you love that you can eat. If you just eliminate a food, you will spend a lot of time thinking about how much you miss it. Instead, plan to eat something else that is ok. For example, when I gave up wheat products, I substituted olives and peaches, and ate as much as I wanted until I didn?t miss the wheat any more.

Have a ?Cheat Day.? Plan that one day per week, you can eat whatever you want. Completely go off the diet for 24 hours and go hog wild. Then the next day, get back on the diet. Having a cheat day makes it easier to transition into your new diet and slowly say good-bye to your old carbo friends. Here?s another benefit. Over time, you will find that you feel pretty darn crummy the day after your cheat day, and you won?t want to cheat anymore. Thursdays were my cheat days. On Thursdays, I ate pizza and bread sticks, and drank beer with abandon. In a surprisingly short number of weeks, I started feeling miserable on Fridays, like I had a terrible hangover. It wasn?t long before I felt so terrible that I never wanted pizza again.

Once you reach your weight goals, you can reintroduce carbohydrates into your diet. To keep your weight off for good, certain carbohydrates should continue to be restricted. This doesn?t mean you can never have a baked potato or a plate of spaghetti again, but it does suggest that products made with white sugar, white flour and certain root vegetables should be a rare culinary event. You can phase in potato skins and whole-grain pasta once you?re on to maintenance way of living.

As you increase carbohydrates, concentrate on small fruits with the highest antioxidant power such as blueberries, grapes, strawberries, plums, peaches and apricots. Leave behind the bananas, mango, papaya, pears, melon and pineapple.

As with all new diets and nutritional changes, make an appointment with your family doctor and have a physical to rule out any underlying medical conditions that could be aggravated by this diet. If you are in good physical shape, you may experience symptoms caused by your body going through a carbohydrate withdrawal such as weakness, dizziness and nausea. Your body should adjust to the new fat-burning metabolism within a few days and the symptoms should disappear. Make sure you?re drinking plenty of water because water loss accompanies the first few days of carbohydrate restriction. Many people find eating small, high-protein snacks every few hours as opposed to three larger meals a day helps as well.

Cymber S. Quinn is a nutrition consultant and business coach for Gr8Living. Please contact her for more information on weight loss and tips on changing your eating habits, at cymber.quinn@verizon.net, 408-353-9775, or http://www.slimdiet4you.com.


Come back often for the latest weight loss news, diets, and inspiration.

The Diet That is not Really a Diet

by John
Adee
There is no need to starve in order to lose weight. You can eat as much food as you want, within reason, and lose weight. Just eat the right foods, and that is not too difficult if you know what to eat and drink. In fact you do not need to diet in the sense of going hungry by cutting back on what you eat. What you do is change eating habits. You can eat many of the foods most diet proponents are absolutely against. For example you can eat butter or margarine. You can use all the cream you like in your coffee and you can eat fried foods.
I have tried several diets over the years. All seemed to work for awhile but all had drawback which caused them to be abandoned after a short period of time.

One of the first diets I tried was a low calorie diet. My wife went to meetings and followed their directions. She served meat that was so a small it could get lost on the plate. It made only a large bite or two small bites. We were both constantly hungry. We stuck it out for a few months and we did lose some weight. One day I saw her eating a bag of potato chips. I said “What are you doing?”

She said, “I am starving to death.” That ended that diet for both of us.

A year or two later, after I had regained all the weight lost on the starvation diet and a little extra, I tried the High Protein Diet. With this diet you can eat all the meat you wan but the only vegetables you can eat are cooked dry beans. Even the proponents of this diet counsel one to not stay on this diet for more than three weeks. I could not believe I would get so tired of meat. I did lose weight. I lost quite a bit of weight for just three weeks. But what does one do next? Their counsel was to go on the low calorie diet which had already proved a failure.

One diet that was popular for awhile is the Rotation Diet. In this diet you eat moderately one week. You eat even better the next week. On the third week you go on what I call a starvation diet. Then, as the name implies, you rotate to the next week. On this system I lost weight slowly. The diet was all right for a while but soon I began to dread the starvation week I started skipping this week and the diet did not work very well. The Rotation Diet is alright for those with enough will power to stay on it. It is better to starve one week out of three than to starve all the time.

The next diet to come along was the low carbohydrate diet. In this diet you could eat as much food as you wanted as long as it did not contain any carbohydrates. This restricted one to very few vegetables and no fruits. The health results were similar, but not as severe as many experienced using the High Protein Diet.

I did not try this diet. I heard about the results from others who did. Some developed some very serious ailments. This was particularly true of those who did not really need to diet but wanted to lose a few pounds. Those forty or more pounds overweight seemed to do alright healthwise but many found the diet bland and unappetizing.

On any diet, in order to lose weight, the body eats its own fat. As long as there is plenty of fat to eat, and by doing even mild exercise, the body will stay healthy. When the body gets low on fat then the body starts eating its own muscle. This weakens the body and causes health problems to develop. On any diet, if one is ten pounds or less over weight then they should exercise vigorously for at least an hour, three days a week

Dr. Adkins, one of the main promoters of the diet, made some changes which improved it both health wise and in taste tolerance. He found adding a few carbohydrates actually improved the diet in both taste and in health wise with out subtracting much from the weight loss effect.

On the low carbohydrate diet you can have eggs, bacon or sausage for breakfast, just about all you want as long as you are not a glutton. For my Jewish friends you can substitute steak for the bacon or sausage. You don’t have to be Jewish to do this. Most people like steak and eggs for breakfast occasionally. What you do have to give up is toast, biscuits, pancakes and waffles In fact the main thrust of the diet is to not eat starchy foods or sugars.

For lunch and dinner you have a choice of generous portions of meat. Examples are one half pound of steak or one half of a chicken. There should be no breading on the meat. Most sauces are OK but no flour gravy is allowed. Fried foods are fine. While it does not matter as far as the diet is concerned, one should probably use corn oil, canola oil or olive oil for cooking.

If you are fat your body has been use to living off carbohydrates and sugar. Any excess not needed now is stored as fat. In order to change your body over you have to be very strict about your diet for the first two weeks. You can let up a little the third week. After the third week you continue to add more carbohydrates to your diet until you reach 30 to 35. This permits you to add some fresh fruits such as strawberries, blackberries, cantaloupe and watermelon. You can also have a small bowl of oatmeal twice a week. You need to weigh often. If you are not losing a pound a week then decrease your carbohydrate count by 5. You will soon find a count where you can lose weight slowly. If weight loss is too fast your body may suffer. It is alright to lose 10 to 15 pounds the first three weeks. After the three weeks try to regulate the loss to about 3 or 5 pounds a week. If you are over 50 pounds or more overweight you can safely increase the weight loss. After a few months the diet should be adjusted so that the weight loss is only a pound a week.

Most of the above information above is obtainable from Dr. Atkins’ book “New Diet Revolution.” I suggest you obtain a copy of this book It is readily available and not expensive. It gives you the carbohydrate count of most foods. This you will need. Most food products also give you the total grams of carbohydrates on the package.

Now about some things that are not absolutely true. First do not drink eight glasses of water a day. Some scientist who really looked into it instead of parroting someone else found too much water was harmful as it flushed the body too much and removed essential ingredients. Drink in moderation. Maybe three or four glasses a day unless you are working in hot conditions and or doing hard physical labor then you might get up to eight glasses a day.

Count ice tea as water. How some dieticians got the idea water with a little tea flavor was not water is beyond me. As for coffee drink your regular amount, decaffeinated or regular, but do not use sugar. If you like it sweet, you can use Splenda in place of sugar. Use all the cream you want.

Beer is out. It has too many carbs. Distilled spirits such as vodka, bourbon and gin will not build fat but will slow weight loss temporarily. If you drink them then drink sparingly.

Now for the difference my diet has from other diets. The difference is milk, any milk, buttermilk, whole milk, any reduced or no fat milk, canned milk and cottage cheese. Yogurt can be used but it is not near as effective as the others. Lactate reduced milk is not effective.

One day while I was waiting for my wife to do her therapy, I read an article in Readers Digest that the drinking of milk while on a diet would cause one to lose weight much faster than the diet alone accomplished without the milk. The article was by scientist who had actually made a study of the use of milk; they presented some impressive statistics. I am sorry I no longer have the copy of Readers Digest available so I am unable to present the issue date.

One day I was thinking about the low carbohydrate diet. I did need to lose weight badly. It came to me that if I added milk the low carbohydrate diet would be healthier and if the milk worked then the diet would be better. I tried it and it did work. My wife tried it and it worked for her. When some friends noticed we were loosing weight they asked what we were doing. I told them and they tried the diet with the milk, they have all lost a noticeable amount of weight.

When you start the diet, drink about a half glass of milk each day of the first week. By the third week you should be drinking a full glass. The amount of milk can be gradually increased until you are drinking two glasses a day.

The milk has about 10 to 12 carbohydrates. Do not count the milk as part of the carbohydrate count. The benefit of milk more than offsets the additional carbohydrates.

Let me know if it works for you.

If you go to http://www.adeefinancial.com and click on Books and Articles you can view this article with color pictures which can not be presented. I believe a look is worth while.

Healthy Snacks for a Healthy Diet

by Erin
Rogers
Most experts agree that snacking is a part of a balanced and healthy diet, as long as the snacks donÕt pile on empty calories. Like any other part of your diet, it's important to put some thought into what kind of snacks to have on hand; otherwise it's all too easy to pick something high-calorie, high-fat, or high-sugar.

It's a good idea to not let yourself get too hungry before eating a meal or snack, since this is a surefire way to encourage overeating. Drinking sufficient water throughout the day (8-10 glasses is generally recommended) will not only serve to keep you well-hydrated, but will also help you feel less hungry. Another good idea is to include some protein with your snacks, as this will help keep you feeling full for a longer period of time.

Following are some ideas for different types of snacks. You may be hungry for different kinds of snacks at different times, or on different days. Pick what sounds best, what you have on hand, and what fits best into your eating plan or strategy.

Crunchy/Salty:

* Flavored popcorn or rice cakes * Pretzels (with or without some honey mustard dip) * Light microwave popcorn * Baked tortilla chips with salsa

Fruits& Veggies:

* An apple (with or without some caramel dipping sauce) * Sliced strawberries with fat-free half and half * Raw veggies (try a dip with ranch seasoning and fat-free sour cream) * Frozen grapes

Dairy:

* String cheese * Light yogurt * Chocolate milk (made with lowfat milk) * Cottage cheese with canned pineapple

Drinks:

* Banana-chocolate whip (In a blender, combine 1 cup fat-free milk, 1 small banana, and a squeeze of chocolate syrup. Optional: toss in a few ice cubes for a frostier concoction) * Orange whip (In a blender, combine, 1 cup orange juice, 1 carton orange nonfat yogurt, and a few ice cubes) * Light Root Beer Float (Diet root beer with 1 cup lowfat ice cream * Steaming mug of fat-free hot chocolate/cocoa (with added calcium)

Sweets:

* 2 whole wheat fig bars (look for these in the organic food section) * 2 lowfat graham crackers spread with 1 T. chocolate frosting * 3 HersheyÕs kisses * Animal crackers (1/2 small box) and a cup of lowfat milk

I recommend keeping a list of your favorite healthy snacking ideas, either on your refrigerator, in your purse, on your computer, or even your PDA. Sometimes it's hard to think of a good snack option. With your list, youÕll never have to worry again and it will help with shopping, too!

Erin Rogers, a work-at-home mom of two, is the founder of Health-E-Meals.com, providing practical healthy living resources for busy people. She's also the author of the Healthy Express Cookbook: 101 Fresh, Light & Quick Dinners (http://www.health-e-meals.com/ebook.html). Visit her website http://www.health-e-meals.com/DOTD.html) to sign up for her FREE electronic newsletter, 'Dinners on the Double' - offering a quick and healthy, no-recipe dinner idea and more each week. Erin can be reached via email at erin@health-e-meals.com.

Dieting 101 How to Start Dieting

by Randy
Mclean
Okay, so you've read some of these articles, done your homework and now your finally ready to begin a diet and exercise program. But you still have this one same nagging question in the back of your mind... 'Where in the heck do I start?'

Being lost in midst of all of these variables is not a hard thing at all. There is sooo much knowledge and guidelines out there that sometimes we don't know how to put it all together. Well today you are in luck!

Before we get into this let me make one thing clear! You are doing the right thing! It is virtually impossible to know everything there is to know about diet and exercise. If everyone waited until they knew everything in order to get started no one would get started. What we first need to do is to construct a plan. Our plan will be simplified but will be enough to get you on the right track.

1. Set your goal(s).

If you don't know what you want or what you are doing you will be less likely to get where you want to go. You also will not have the same determination as you could have. If you don't have a picture of what you want in your mind you will be less motivated. Here are some sample questions you can ask yourself. How much weight do I want to lose? What exactly do I want to look like? Do I want a smaller waist? Do I want bigger arms? What measurements am I looking for? What sort of time frame am I looking at?

When you have done this it doesn't hurt to write your answers down to some of these questions as a reference for later. We as human beings can forget easily! Also, if you have to, record some of your current statistics that relate to your questions like measurements or your weight for example. Then you will have something to compare to and your results can be measured more effectively. Motivation aside, some will even take photographs of themselves. They are also great for motivation as well. In the future I will include articles on motivation.

2. Start to construct your menu along with the quantities.

For some this is the hard part since they don't know how much or how little food to take. I will help you and give you a few sample formulas. The most accurate guideline that I have found (and actually have used) over the years is to multiply your current bodyweight by 10. That's how many calories you should be taking in for the day. Also remember that your true weight is when you get up without any clothes on. So if you weigh 165 pounds for example you would be able to take in 1650 calories a day. Try it!

The second way to do it is to take a piece of paper and record everything you eat for three days. Then after you do that get a calorie counter and total it up for each day. Add them together and then divide that number by 3. This will give you an average of the number of calories you usually would take in. Now you then subtract this number by 500 and that would be your caloric allowance for one day. Neat huh?

3. Begin thinking of your exercise program.

While weight training is not a necessity it is highly recommeded for permanent lasting results. But if inconvenience or a lack of interest is an issue then cardiovascular activity will do just fine! Though what we explored in my other article about weight training is definitely true, it possible by all means to meet your goals with aerobic exercise. As with your goals, ask yourself these questions...Do I like to exercise at home? How much time do I have or am willing to put into it? What types of exercise do I enjoy (eg. walking, stationary bike etc.)? What days am I available?

I will now share with you some quick guidelines concerning your cardio. Incase you didn't know aerobic (meaning with air) exercise is the most beneficial for burning fat. Examples are swimming, jogging, brisk walking, running, stairclimber etc. The easiest to do by far is the exercise bike and walking. To be effective, aerobic exercise must last at least 20 minutes in duration. It doesn't have to be strenuous at all. If you can't hold a reasonable conversation while you train you are working too hard. Your heart rate does not have to be elevated that high. Also, the opposite of aerobic is anaerobic meaning your are using more muscle power. Therefore, if you are on the bike and your legs start to burn release the tension a little bit. Gradually as your muscles become more tired it still takes the same lung power to move the pedals while using lighter resistance. Either way you win!

To start off, 20-30 minutes of cardio three times a week should do wonders for you. As long as you are consistent you will see results. Remember that most of the time it is not the exercise that is at fault but the person doing them or not doing them! Again, exercise does not have to be hard but consistent. I have tried to make these guidelines as easy as possible for you because when it comes down to it, we tend not to do the things we don't like or feel is too strenuous.

There! This plan should be enough to get you started well on your way to meeting your fitness goals. Once you have the foundation laid down in this manner you can use other information you acquire to build upon it. Good luck and take it all the way!


Randy Mclean has a diploma in Fitness and Nutrition from Education Direct, a YMCA individual conditioning certificate and is the author of Instinct - Master Your Mind And Your Body! For free tips and tricks visit www.weightlossguidance.com


Come back often for the latest weight loss news, diets, and inspiration.