What Foods Should You Never Eat on a Diet?

Conventional dieting wisdom used to dictate that there were certain foodstuffs you should never eat under any circumstances when you were trying to lose weight.

That list will be familiar to just about everybody above a certain age - chocolate, ice cream, bread, cheese, sweeties, and potatoes etc. In some respects, intuitively, some of those things make some sort of sense but the problem is that different diets had very different lists of banned foodstuffs.

For example, some fruit-based diets majored on the benefits of eating bananas whereas low-carbohydrate diets listed them as something that should never be consumed.

Then there were the low-fat diets that banned most forms of fats, to an extent that was subsequently discovered to be potentially harmful to health.

So, what's the reality?

In modern weight loss programs, there is much more emphasis on designing a diet to suit the individual and their particular body chemistry rather than the construction of extensive lists of totally banned foodstuffs. In practice, different people need different forms of diet to optimise their weight loss performance. Simply handing out a list of what can and cannot be eaten to everybody on the same basis is an approach that is unlikely to work.

There is, of course, some disagreement on the specifics of this philosophy but many dieting experts now believe in a varied but nevertheless managed diet that can potentially include almost anything providing everything that is consumed is taken into account in the global dietary design.

Of course, weight loss programs will still stress the benefits of healthy balanced eating and the elimination of or very significant reduction in, the consumption of certain products. Broadly speaking, it's likely to be the case that strong advice will be given to eliminate entirely or to eat only very occasionally and then sparingly, those foodstuffs containing what are sometimes called 'empty calories' with little direct nutritional benefit.

Such products are likely to include at least some of those old conventional favourites from the past such as:

• Sweets 

• Full sugar fizzy drinks 

• Cakes, pastries and biscuits 

• Fried fast-snack type food 

• Mass-produced take away meals 

• Alcohol 

• Puddings other than those based around the use of fresh fruit and yoghurt etc.

Undoubtedly that looks rather tediously like all those old lists mentioned above but it is significantly different in several respects.

In most modern diets, gone is the absolute blanket ban on things such as bread, potatoes, eggs, cheese and so on. That's because although certain products of that type can be something of a challenge for the body to efficiently process without putting on weight, they also bring with them health benefits in areas such as fibre and good cholesterol etc.

So, some modern diets may well include an allowance of certain traditionally banned foodstuffs but will stress the need for them to be consumed in moderation and as part of a tightly managed overall regime.

It's worth noting that this is talking purely about the 'diet' as in the losing weight aspects of the equation. Many diets today though focus not simply on losing weight but also on improving your overall health and vitality. As such, they may well suggest that certain foodstuffs are included or excluded based upon your overall state of health rather than necessarily exclusively upon the fastest path to weight loss.

Do remember that it's always advisable to base a diet upon professional and medical advice rather than simply constructing your own list of things that you have decided to either include or exclude from your daily food intake!

Top FAQs on Weight Loss Programs

In modern dieting approaches, calorie counting is just one method of several that might be used in order to lose weight. Here are the answers to some of the most commonly encountered questions on the subject of weight loss programmes.

Here are the answers to some of the most commonly encountered questions on the subject of weight loss programmes.

Surely all I have to do is reduce my calorie intake?

Of course, to some extent that statement is correct as it stands.

The truth of that can be seen by anyone who looks at pictures of individuals who have, for whatever reason, suffered a severe reduction in their calorie intake.

However, it is dangerous to think about dieting in terms of simply cutting out calories. That's because reducing weight whilst maintaining good health is key. Simply starving yourself may have detrimental effects on your health that far outweigh the beneficial effects of losing weight in the process.

In modern dieting approaches, calorie counting is just one method of several that might be used in order to prepare a regime that's suitable for the biology of the individual concerned.

Why can't I just cut out all harmful fats?

You can and it is generally accepted that we should all be doing much more to reduce some of the fats in the modern western diet that are known to be potentially harmful.

Remember though that some forms of fat are not only beneficial but they are actually essential for healthy wellbeing. You may cause yourself ill health by simply removing all fat from your diet.

Once again, the control of fat intake needs to form part of an overall plan for your weight loss that is put together with a specialist rather than simply based on eliminating one entire foodstuff or food type.

Can I lose weight if I do not have time to exercise?

Yes, you most certainly can.

In fact, there are numerous weight loss success stories that have been generated by diets requiring relatively little, if any, direct exercise.

Do keep in mind though that exercise isn't only important from the point of view of losing weight. It is extremely beneficial to the cardio-vascular system and is associated with a reduction in the risk of many diseases.

So, whatever the difficulties involved, try to find time for at least some modest exercise though if you are heavily overweight or suffer from other medical conditions, you should consult a doctor beforehand for their advice on how much and what type of exercise you should engage in.

Why do some diets require blood tests?

There are a number of reasons why this may be advisable.

Firstly, although most causes of weight troubles arise from consuming too much of the wrong type of food, some actually come about for medical reasons that are unconnected with diet. They need to be identified and treated.

A second reason, one that is only now becoming fully appreciated by nutrition scientists, is that there are indicators in the blood that can be used to identify what type of foodstuffs are likely to be more successful for a diet than others.

So, practitioners of these diet programs will use the results of your blood test in order to construct a regime that is most likely to be effective in the case of the individual concerned. It's a substantially different approach from the past, where there was a tendency to preach one diet above all others.

5 Fun and Simple Ways to Eat Clean This Holiday Season!

This is the time of year where juicy turkeys, delicious desserts, and tempting starchy foods will be calling your name. Visiting family and friends doesn't help either. Each home you visit, there will be tables filled with cakes, pies, sweets, alcohol and enough food for a king. 

While it's great to enjoy tantalizing dishes with your loved ones, the aftermath can wreak havoc on your entire digestive system and overall health. So, how can you eat clean during the holidays and still enjoy a delicious feast without feeling guilty? Here are some tips that will help keep you belly full and your waist slim during this holiday season.

1. Eat a healthy meal before you visit - It may seem kind of counterintuitive to go out for a holiday meal, and eat before you leave. However, if you want to keep your waist slim and your health on track, it's better if you do. Prepare a meal full of fiber, organic vegetables and lean meat. This way when you visit your loved ones home, you can have a slice of pie or a light snack without feeling guilty.

2. Bring your own healthy snacks - Of course, there will be donuts, cookies, candy and sweet treat after sweet treat. While they are all tempting and tasteful, they can cause more harm than good. The best thing to do is pack a healthy snack full of nuts, edamame or fruit. This way when you get tempted to go to the sweets table, you will remember that you have healthy and nutritious food right in your pocket waiting for you.

3. Only choose healthy options - I know it can be rare to find the healthiest choice at a holiday feast, however, it is possible. There are tables filled with vegetables, salads and fruits. Stay close to the healthy choice menu and you will have no problem craving for the other delicious foods.

4. Control your portion sizes - Okay, who says you can't enjoy delicious food during the holidays? While others are gobbling down on peach cobbler, you can too! The key is to control your portions so you don't overeat. You can eat whatever you like as long as you control the portion size and make sure you are not eating too much.

5. Give your digestive system a break - If you know that you are going to be participating in holiday feasting, it's best to give your digestive system a break. You can do this by going on a juice and vegetable fast for breakfast and lunch. Then when you eat your holiday meal, you can choose nutritious salads, fruits, vegetables and lean meats.

While it may seem difficult to eat clean during the holidays, it is totally possible. Just follow these 5 simple tips to maintain a healthy and clean lifestyle. Whether it is the holidays or year round, these tips will help you stay slim, healthy and lean.

Time To Light The Motivational Fire Beneath You

"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly." - Stephen R. Covey

Many people don't truly realize the role motivation plays in the weight loss process but it actually is of vital importance. The reason why most people quit this endeavour is because they are not truly motivated to make a healthy life change that will give them the weight loss results they supposedly want.

Successfully changing daily eating habits is one of the biggest hurdles to get over which is why time and time again people are not successful losing weight. Most of them simply give up and continue the downward spiral into the land of obesity.

If you are determined not to be one of those folks who end up there, or if you are sick and tired of already being stuck and want out, your number one ally in all of this will be motivation.

Without motivation you will not get off the couch and exercise regularly. Without motivation you will not change your eating habits from fast food to meals cooked and prepared at home. Without motivation you will not trade those sodas in for water. Without motivation you will not monitor your portion size at each meal and instead overeat frequently.

These are but a few of the decisions you will be faced with on a regular basis and why only those truly motivated to make a change will be successful.

What can help spark the motivational fire within you to lose weight can often be the specific reasons why you want to shed the excess pounds in the first place. Reflect and ask yourself why do you really want to lose weight. Once you determine the reason(s), decide if that is enough fuel to create the motivational fire from within to stick with the weight loss process.

Hopefully after 2-3 months have passed with you actively sticking with this process you will have created new healthy habits that guide you through each day. By doing so you will have rid yourself of the unhealthy habits that may have ruled your life for some time now.

Let your thirst for a healthy, fit life be the spark that creates a motivational fire within you that will completely change your world. You have the power within you to make a change, the only question left to ask yourself is - How bad do you really want it?

What Are the Main Characteristics of Various Types of Liposuction?

In 2011, I attended a cosmetic conference conducted by a French doctor with the name of Dr. Pierre. Here he was, an amazingly talented well-spoken doctor, witty and full of knowledge, he spoke English with a French accent of course and he looked very old, he was almost 80 years of age. I was fortunate enough to speak French language and managed to converse with him at lunchtime and dinner time in French and he allowed me to take a picture with him at the end of the conference but with some hesitation. Soon after, I was surprised to realize that this gentleman was indeed the famous doctor who helped or pioneered the invention of the Liposuction into the world and his full name was Dr. Pierre Fournier. Dr. Pierre Fournier and Dr. Illouis were accredited with pioneering the liposuction and training a whole generation of doctors. I learned how the old liposuction was different in techniques as well as complications.

We also have to credit another doctor for making a big stride for liposuction back in 1987. This doctor named Jeffery Klein is credited with the invention and improvement of a certain type of local anesthesia called Tumescent anesthesia that changed the way the whole world practices cosmetic surgery. Interestingly this pioneer doctor is still practicing and teaching in Southern California where I had the honor of learning liposuction under his hands. New tumescent anesthesia is so great because now patients can have no general anesthesia and have a variety of cosmetic procedures with greater safety and less complications.

So what is Liposuction?

Liposuction surgery is one of the most popular cosmetic procedures; it's also one of the most requested around the world. Liposuction is used to help men and women eliminate unwanted fat from the stomach, hips, thighs, knees, buttocks, love handles, neck and face to achieve a more ideal body contour. Better shape, contouring, higher definition and better anatomical lines are all the objectives of Liposuction.

There are several Body Sculpting / Contouring Procedures. These procedures, SmartLipo, Vaser Lipo, and PAL Liposuction use the best available technology. Depending on individual condition and desired results, they often can be combined to create a custom program of treatment to maximize patient's benefits.

Main characteristics of various types of Liposuction

"Traditional" Liposuction is the procedure of taking the fat out by suction it from under the skin.

Other types of liposuction use additional technologies to "dissolve" or "melt" fat before the actual liposuction. It helps better shaping / body contouring and has other advantages.

Vaser Lipo (Liposuction) uses state-of-the-art ultrasound technology designed to gently reshape your body. It breaks up fat while preserving important tissues to promote smooth results and rapid healing.

PAL Liposuction uses technology based on electricity to "dissolve" or "melt" fat before liposuction. It also preserves fat better. This can be very important if you'd like to reuse this fat for some other place - like for Breast Enhancement (transferring your own fat to your breast) or other parts of your body for better contouring.

SmartLipo involves the use of special lasers that emit special heat that does not contain heat as we know it. It is similar to radiation that closes wounds as well as important blood vessels without the use of sutures.

All of these procedures are performed nowadays under a local anesthesia.

Unexpected Factors That May Make You Gain Weight

With overweight and obesity rising at alarming rates, more emphasis is going to be put on diet and exercise. Especially with children who over the last few years have spent more time on the computer and less time on the playground, obesity rates are rising dramatically. But as easy as it is merely say: just consume a better diet and exercise more; there are unfortunately a few more factors involved. In this article we would like to point out three factors that should be considered when losing weight.

1. The way junk foods are marketed. 

This marketing is targeted toward those that are probably the most vulnerable in our society. And companies that market these foods know exactly what they're doing. Studies have been done to tell marketers the kinds of tantrums most likely to push parents into giving what the child wants, and therefore marketing their product to end the tantrum. There was a time when kids were only exposed to junk food marketing on television, but now it is done on the Internet and in schools, and at times when these kids are the most hungry and vulnerable to this advertising.

In effect, peddling junk food, the foods that are known to cause obesity, has become the science against our health. And if some governmental body tries to come in and legislates against this, the lobbyists for these companies will go to work immediately on the legislators. It is definitely a problem that only education and willpower can overcome.

2. Artificial sweeteners that do much more harm than good. 

Artificially sweetened food was designed to decrease caloric intake, but with so many things that had initially good intentions this has backfired. According to studies the use of artificial sweeteners has risen in conjunction with the rise in obesity levels. There are a couple of reasons for this. One, these sweeteners in effect trick your body into thinking it is about to receive calories, and when they don't come your body begins craving carbohydrates. This of course leads to gobbling up unhealthy foods.

This stimulation of the appetite is further exasperated when people are caught off guard thinking as long as they are eating low-calorie sweeteners they have nothing to worry about. Studies have actually indicated that eating lesser amounts of regular sugar is a better way to go. But staying away from sugar entirely is our best option.

3. Antibiotic additives in our food. 

There is no doubt that antibiotics have been a hugely important development for humans. If you have a serious bacterial infection they can save your life, but they also have a downside. They are not only useless against certain viral infections, but they can wipe out much of the good bacteria in your gut that keeps you healthy.

In the United States alone nearly 30,000,000 pounds of antibiotics are used each year in the raising of animals for food. This effectively wards off diseases and promotes weight gain from these animals, but when we eat this food it can also do a lot of damage to our gut health. Research has revealed that states that have the highest levels of antibiotics use also have the highest rates of obesity.

Foods that make up the Mediterranean diet make for excellent meals, as can attest by the great dining found in the Mediterranean area. These new findings show that they are also great for heart health. Rich Carroll is a health enthusiast and writer living in Chicago.

5 Tips For Losing Weight In Winter

Trying to avoid winter weight gain can be a bit of challenge. We all tend to gain a few pounds when the weather starts to turn colder and the days get darker. Here are 5 winter weight loss tips to help you manage your weight at this time of year.

1. Watch Out For Party Food.

Of course, a simple way to avoid winter weight gain is to not eats lots of high-calorie, non-nutritious foods. Control your portions by using a smaller plate and if you're at a buffet, take what you want and then going sit away from the buffet table. If you eat next to it you'll eat more. Before going to a party, eat some high-fiber fruits and vegetables like apples or carrots to fill up and curb your desire for calorie-rich party foods.

2. Don't Stop Your Exercise.

When it's dark before and after work it can very tempting to miss your regular exercise routine. But sticking to your regular fitness routine is key to avoiding winter weight gain. If don't want to be out of doors for your activities, try some other forms of exercise. You could go swimming at your local indoor pool or trying some dance classes to keep you fit and healthy. There are also plenty of ways to exercise at home.

3. Watch How Much Alcohol You Drink.

Alcohol is very high in calories and is often consumed in large amounts because it's liquid. It makes you to feel hungrier, so you eat more. Have a glass of water in between each alcoholic drink. This will slow down your alcohol consumption and help you to feel full. Get into the habit of drinking more water during the day as it has no preservatives, no sodium, and no calories.

4. Control Your Calories.

You only need to reduce your calorie intake by 100 calories per day to make a substantial effect on your weight over the period of the year. This is a very manageable goal for most people and it is not too difficult to cut back by that amount. Don't try and restrict your calories intake too much as it will slow down your metabolism and make it more difficult to reduce your weight over the long-term.

5. Don't Give Up.

Losing weight in winter is more difficult than any other time of the year. Research does show that the average person puts on between 2 to 3 kilos (approx 5 to 7 pounds) at this time of year. But if you're too restrictive and never allow yourself to eat the things you enjoy, it will make you miserable and you'll give up totally trying to avoid winter weight gain. You need to allow yourself a few treats now and then. If you do eat too much at one meal, just leave it at that. Make the next meal better.

Its Time To Be FIT. Let's Go... !

Let it be any age, we are always in a worry as to how to lose weight, or if not lose weight then how to maintain oneself. There are many important aspects to be considered when it comes to remaining fit and healthy.So here are four main steps to be followed for staying healthy:

DRINK LOTS OF WATER: 

Water has endless benefits. Think of water as a nutrient that your body needs that is present in liquids, plain water, and foods. All of these are essential daily to replace the large amounts of water lost each day. It helps maintain the balance of body fluids. It can help control calories and it prevents dehydration. It makes your hair look shinier and your skin looks younger! You stay slim and it makes you healthy.

The significant reasons to drink water:

• Helps to lose weight.

• Healthy skin.

• Fights infection.

• Get rid of body's toxin.

• Prevents joint pains and arthritis.

• Improves productivity.

• Reduces the risk of cancer.

• Makes heart healthy.

• Boosts energy.

• Prevents constipation.

• Improves nerve transmission.

• Assists digestion.

• Busters fatigue.

• Maintains blood pressure & increases metabolism rate.

• Helps carry nutrients and oxygen to cells.

• Converts food to energy.

Now no more need of diet pills and cleansers. Drinking water is a greatest remedy for losing weight-says a recent research. Drinking more water is a low-risk way to lose excess weight, especially if it takes the place of other liquid calories. It is one of the safest things to help people lose weight. Water is essential to your weight loss for many reasons. Body functions require water to ensure they work properly. Thus, when these systems operate properly, it can aid in your weight loss. Also, if one doesn't get sufficient water, he/she might suffer from constipation. Water assists excretion of waste from your bowels and kidneys. Instead of reaching for the coffee cup first, start your day off with a tall glass of water. Before and after every exercise, drink a glass of water. End your day with a glass of water. Drink a last glass of water before going for good night's sleep. So now, drink more water & lose more weight.

HAVE A BALANCED DIET:

To sustain a healthy body, take a balanced diet of carbohydrates, protein, fat, fibre, vitamins, and minerals. Eat bright and dark green lettuce. Kale, mustard greens, broccoli, and Chinese cabbage. These are a few of the options-all containing calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K. A balanced diet is one that gives your body all the nutrients it needs to function properly. You should obtain the majority of your daily calories from vegetables, fresh fruits, lean proteins and whole grains, in order to get truly balanced nutrition.

WHY IS A BALANCED DIET IMPORTANT?

 A balanced diet is important because- to work effectively, a body's tissues and organs need proper nutrition. A body is more prone to disease, fatigue, infection and poor performance, without good nutrition. There is a risk of growth & development if children have a poor diet. The effects of poor diet and lack of exercise are the rising levels of obesity and diabetes. There is a report which states that four of the top 10 leading causes of death in the world are directly influenced by diet.

These are as follows: 

• heart disease
• diabetes
• stroke
• cancer

WAYS TO ACHIEVE BALANCED DIET:

Essential parts of balanced diet are as follows:

• Vegetables: Eat more and more vegetables as they are primary sources of essential vitamins and minerals. The most nutrients are usually contained by dark-leafy greens and can be eaten at every meal. For Example- One should have spinach, kale, broccoli, collard greens and green beans.

• Proteins: The primary sources of proteins are meat and beans which are quite important for proper brain and muscle development. Chicken, meat, cuts of beef etc. are lean and low in fats which provide protein. The excellent sources of proteins are lentils, peas, sunflower seeds, walnuts and soy-based products.

• Grains: The hull of the grain i.e. its outer shell should not be removed, rather it should be consumed as it contains lots of grain nutrients. Whole grains, which are prepared using the entire grain, including the hull, provide much more nutrition.

• Oils:Oils like-olive oil, is a good alternative to fattier vegetable oil. One should avoid foods that are deep fried in large quantities of oil because they contain high amounts of empty calories.

AVOID UNHEALTHY STUFF: 

Good sources of healthy fats are needed to nourish your nails, cells, and heart, as well as your hair, skin, and brain. Foods rich in certain omega-3 fats called EPA and DHA are particularly important and can reduce cardiovascular disease, help prevent dementia and improve your mood. Saturated and Trans fats should be eliminated from your diet.

Here is a list of foods that should be avoided: 

• Trans Fats food
• Fast food
• Packaged cookies and salty snacks
• Frozen meals
• Pancakes
• Microwave popcorn
• Colas and Sodas
• Ketchup
• Cheese
• Lunch fatty meats and pizza
• Ice cream and doughnuts
• Whipped cream and artificial sweeteners
• Pasta dishes

It isn't that these food items should never be consumed, but it is just that avoiding it aids being healthy. Also for losing weight meals should not be skipped. Sugar sweetened beverages and gluten grains should be avoided. The foods that contain preservatives and are highly processed should be kept off for those who are trying to lose their weight.

INCLUDE FRUITS AND NUTS: 

Fruits are tasty. It is a satisfying way to fill up on antioxidants, vitamins, and fibre. Apples provide fibre, Berries are cancer-fighting, oranges and mangoes offer vitamin C. Nuts are crunchy - buttery and are rich in energy. It makes you stay fit. Nuts nutrition provides many vital B-complex groups of vitamins such as riboflavin, niacin, thiamine, pantothenic acid, vitamin B-6, and foliates. These vitamins are essential for optimum health and well-being.

IMPORTANCE OF NUTS: 

Nuts are good for health. For years, dieters have shunned nuts because of their high fat content, but now it is a healthy food. These are the best quality calories because they are high in mono unsaturated fat. Nuts satisfy hunger and this is considered as a great choice for snacking. Instead of potato chips or other stuff, one should consume nuts, because a research shows that you won't gain weight eating the nuts. But having potato chips can cause disease. Similar improvement in cholesterol profiles was found for the same. Similar studies with almonds and walnuts have shown the same results. Apricots, peaches, plums, blueberries, cashews should also be eaten as a savoury snack.One important study shows that nuts reduced the risk of developing metabolic syndrome. Adding walnuts resulted in an additional 4% decrease in total cholesterol. Research stated a 10% drop in cholesterol as a result of consumption of 3 ounces of almonds per day for 9 weeks. Several studies have found that eating small amounts of nuts helps dieters lose weight.

IMPORTANCE OF FRUITS: 

Fruits are important sources of carbohydrates and vitamins like sugar and fibre. They are naturally sweet and low in calories. Fruits and their juices are good sources of water, too. Different vitamins are contained by different fruits, so it is essential to eat a variety of fruits. "An apple a day, keeps the doctor away'', still stands true. It is not only for apple, but also for all other fresh fruits. Higher the number of apples consumed, lowers the risk of heart disease, lung cancer, diabetes, and asthma. Researchers feel that it is the high antioxidant content in apples that make a difference in their studies. Almost all the fruits have fibre, thus it can be eaten as a sweet snack. One should stock their fridge with sweet, fresh and juicy fruits like water melon, grapes, oranges, pears and apples. Diet which has fruits may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss. It takes approximately 3 to 4 hours for your stomach to digest an average meal. The reason for 5 meals a day is to have your body constantly digesting food. This helps to increase metabolic rate and aids in the weight loss program. So what are you waiting for? Follow these tips and stay fit!

7 Fast Weight Loss Tips That Actually Work

You want fast weight loss tips that actually work, right guys and girls? If you're sick of reading the same old magazine articles stating how you could 'lose ten pounds fast' only to realise that it involves eating very little for as long as possible, and the second you start eating a 'normal' diet again, you'll pile all that weight you lost back on and more, it's time to stop relying on flash diets and fasting regimes that will probably do more harm than good.

It's time to look at fast weight loss tips that actually work.

1. Put away your weighing scales.

It's not about counting how many grains of rice you have for dinner, it's about knowing that having pasta PLUS garlic bread PLUS chocolate cake PLUS wine is probably not a great idea all the time. There's nothing wrong with letting yourself have the 'bad foods' from time to time, but eating a lot of food on a daily basis is not good for your health or your waist line.

You know that when you have two candy bars instead of one you shouldn't be doing it. Rather than telling yourself you can't have candy at all, just have one bar or piece instead of two. You still get the reward and you don't have the guilt associated with TWICE the calories!

2. Have a secret stash.

In your office desk, what food do you have to hand? A packet of crisps? A big tube of biscuits? Far too many chocolate bars?

Rather than having the 'bad' foods to hand, keep a healthier secret stash. Replace one thing at a time, perhaps every couple of days, changing the candy for a bag of nuts, or the crisps for a small bag of dried mixed fruit. You'll be amazed by how many calories you are cutting back on by switching those six (eight) chocolate biscuits for a handful of vanilla flavored sunflower seeds. And yes, they are delicious. Oh, and easy to make at home too. Alternatively, why not look at cereal bars instead? These are usually low in calories, high in fiber, fill you up for a long time, and give you the sweet delight you need to curb those cravings.

3. Try protein shakes.

You don't want to start replacing all the meals you have with liquid forms, but having a chocolate flavored protein shake instead of a fat-filled lunch from the local deli will cut back on your calories, and increase the amount of healthy energy you have for the rest of the day. Plus it gives you a relief from that chocolate fix you are desperately craving, and it'll keep your blood sugar levels regulated too so you will be less likely to binge eat later on in the afternoon.

4. Brush your teeth after dinner.

Once you're done eating, dishes washed, suitably stuffed, go and brush your teeth. Studies have shown that you are less likely to eat again before bed once you brush your teeth after dinner. It's almost as if you are tricking your brain!

5. Put THAT photo on the fridge.

You know which one we mean - the one photo that made you think of your fat self in a whole fatter way, and decide to finally put effort into that diet you'll start 'tomorrow.' Whenever you get up in the middle of the night, you'll see that photo and remember why you're having a couple of strawberries instead of the fistful of Malteasers that you really want to eat.

6. Cut down on the amount you drink.

We're not talking tea and coffee here, we're talking empty calories - those three glasses of wine you have on a Thursday evening with the girls, and that cocktail you had with dinner because everyone else was having one. You'll be amazed by how many calories you cut out of your diet when you cut down on drinking quite so much. It'll also cut down on that bloating you feel around your midriff.

7. Don't eat leftovers!

If you find yourself returning to that plate time and time again once you're actually finished with dinner, its time to take action. When you are done serving yourself and everyone else the evening meal, place the leftovers in a tupperware tub (or suitable container) and cool it straight away. You'll be less likely to eat more when you don't see it, plus when it's cooled down, it takes so much more effort to heat it back up and again and chances are, you'll decide you can't really be bothered.

There are plenty of fast weight loss tips that have been tried and tested. You don't need to resort to such drastic measures as not eating for a few days or surviving on a diet of cabbage soup. With smart tricks and a few minor changes to your lifestyle and diet, you'll see the pounds start to drop off. And that's results you just can't argue with!

Running For Weight Loss, Why Running Is One Of The Best Ways To Lose Weight

As we know to lose weight, we have to reduce our calorie expenditure with healthy diet and also use cardio vascular exercise to burn of excess fat and help speed up the process of weight loss.

Today I would like to talk about running and the many benefits that you can get from this fantastic exercise. Running is a very high impact exercise that works all of the muscle of the body. Running is also a very versatile exercise that can be very challenging and intense depending on the type of training program of the individual.

The speed, environment, angle and time are all factors that will determine how effective the workout is for the individual. As a general rule, the faster a person runs, the more energy expenditure is needed, therefore the more calories that are burned, there the higher probability of losing weight and improving fitness levels.

One of the main reasons what running is a popular choice among weight loss programs, fitness enthusiasts and military personal is the fact that you only need basic gear. A good pair of running shorts and suitable running clothing and your good to go.

Now when it comes to the actual running, one must understand that the type of running training that you participate in is entirely down to the individual's current fitness level and body shape and health.

If an obese person wants to start running to lose weight then the concept of running 5 miles from scratch will most likely be far to challenging to start with.

The best practice for such case would be to start by simple running half to a full mile, or even a quarter mile to get into the swing of things.

Now in regards to intensity and variation, there are quite a lot of things one can do to change up the run. Running uphill is one very good option and is very challenging to even the most hard core runners.

Another great way to mix things up is to use HIIT which stands for High intensity interval training. This is done by simple switching from running fast to slow every few moments to keep the heart rate in the fat burning zone.

When you use High Intensity interval training in your running program this allows for the best type of training for weight loss because the heart rate is tested and challenged this will help improve fitness levels, increase cardio vascular efficiency and burn more calories, thus allowing an ideal scenario for weight loss.

Alternatively running with a weight vest on is also a fantastic way to make the running more challenging and more intense, this provides the best scenario for improved fitness levels, heath and weight loss.

To give yourself the best possible chance of improving your fitness levels and losing weight, the ideal case would be to go running for at least 30 minutes 3 / 4 days a week to boost a weight loss plan.

In regards to nutrition practices for running, complex carbs are the best way to go. Carbs provide the body with the energy needed for high intensity workouts.

Running should be complimented with other cardio vascular exercises to keep the body guessing, and also challenging and shocking the body to improve fitness levels and lose weight. In the ideal situation to lose weight, running would be complimented with swimming and skipping as these are some of the most other effective cardio exercises for improved fitness levels and weight loss.

A few things to consider when running, would to make sure that you have the correct type of running shoes on for the run, nothing worse than going for a run without suitable trainers on the protect your feet from blisters and other feet issues.

Some ideas to help compliment your running program would be to join a group of runner's, get a running buddy or simple put headphones and let the music entertain and motivate you while you run.

Overall running is one of the most effective exercises to improve fitness, and lose weight, regardless of age or fitness background.