5 Key Ways To Make Your Weight Loss Efforts Safe

Weight loss is a concern for millions of people around the world. In fact, in the US, obesity is at epidemic levels, with 2/3 of all adults either overweight or obese. Why is it so hard to lose weight? And why do so many seek extreme measures that may be more detrimental to their health than being overweight is?

The truth is many of us want easy and fast fixes, and some really don’t want to work for it. But, safe and lasting weight loss requires time and effort, and safety is key when you consider the many extreme fad diets out there that can do a lot more harm than good.

Before starting a weight-loss program speak to your doctor, especially – but not only – if you have an underlying condition, such as type 2 diabetes. The American Heart Association advises that your healthcare provider will be able to assess your weight loss needs, risk factors and help you to set realistic and safe goals.

This plan of action is also encouraged by the Mayo Clinic, which emphasizes that your doctor is one of the best sources of information and referrals, as he or she can recommend safe weight loss plans, support groups or a competent dietician.

Stay away from supplements

The American Heart Association warns that dietary supplements sold for rapid weight loss are mostly unproven and make claims that they cannot back up. And just because it’s a natural health supplement, doesn’t mean it’s safe. Many of these products have not tested for safety by the FDA.

Dietary supplements containing ephedra have been banned by the FDA, because of serious health risks including cardiovascular complications. Even supplements that contain no ephedra can be risky. Most of them contain caffeine, which can result in an increased heart rate and arrhythmia.
Slow and steady wins the race

Experts advise that safe weight loss is between one to two pounds a week. Such slow progress might appear discouraging to some, but it is safe and most important sustainable.

Rapid weight loss has side effects, which are exacerbated the longer you stay on the diet. These range from gallstones and malnutrition to fatigue and hair loss, according to WebMD. While short term calorie reduction may not cause much harm, the truth is drastic diets that greatly reduce caloric intake are not sustainable for the long term, and is it not permanent long-term results that you seek? In addition, research has shown that the slower you lose weight, the less likely you are to put it back on.

Avoid yo-yo dieting or weight cycling.

The problem with yo-yo-dieting is you seesaw back forth without any lasting results. You try one diet and lose some weight, only to put it back on again, so you go back on another diet, and the cycle repeats, for many people, this cycle repeats numerous times throughout their lives. Some research, according to WebMD, has linked yo-yo dieting to a reduction in HDL “good” cholesterol.

The jury is still out on just how bad yo-yo dieting is for you, but experts say that it does more harm than good. The benefits of a well-balanced diet far outweigh the possible harm of yo-yo dieting.
Balance is key

Many dietitians agree that cutting out an entire food group, like carbs, can be harmful to your health. The American Heart Association says that if you eliminate or drastically reduce carbs, you’ll miss out on many vitamins, minerals and fiber and your body will start looking for energy elsewhere.

It explains that if your body is low on glucose, it breaks down lean muscle mass to provide the stored glycogen. The stored glycogen contains water. Muscle breakdown and the water associated with it can cause rapid weight loss, which can lead to kidney damage. It is always advisable to eat a range of foods across all food groups.

"The 4 Week Diet" Click here now for further details.

Healthy Morning Breakfast Drinks to assist with Weight-loss

Possibly your early morning hours are chaotic, or you do not feel especially hungry when you wake up. If you are aiming to lose weight, however, breakfast is crucial. Consuming breakfast avoids cravings later on, increases your energy and puts you on track to make smarter food options throughout your day. Think about whipping up a yummy, healthy and quick breakfast drink to start your early morning on the right foot.

PB and Banana

Peanut butter and other nut butters, such as almond, cashew and soy nut butter, are filled with protein, which help you feel fuller for a longer period. Blend 2 tablespoon. of your favorite nut butter with a medium banana, 6 oz. of fat-free milk and 1 tablespoon. honey for a breakfast beverage that is low in calories but high in protein, nutrition and taste.

Oatmeal Healthy smoothie

You've probably eaten oatmeal for breakfast, but you might not have ever thought about drinking it. Oatmeal contains soluble fiber, which slows food digestion and helps you feel satiated till lunch time. Scoop three heaping tablespoons of uncooked oats into a cup of apple juice. Add a frozen banana or a cup of vanilla yogurt and a drizzle of light maple syrup. Blend everything together for a sweet, rewarding breakfast drink.

Drink Your Veggies

Green shakes are chock-full of vitamins, high in fiber, naturally low in calories and sweet enough to please the pickiest taste buds, making them an ideal breakfast beverage when you are trying to shed pounds. In addition, the combinations are limitless. Mix 3 parts fresh fruit with two parts leafy green veggies in a blender juicer, adding fresh fruit juice if the mix requires more liquid. Try combinations such as apples and pears with kale or bananas and berries with spinach.

Sip Some Squash

Another vegetable-based breakfast beverage idea is to utilize pumpkin in a smoothie. These orange gourds are fat-free, low in calories, fiber rich and mouth watering. Mix 1/2-cup canned or pureed pumpkin with a cup of milk and a couple of ice cubes. Stir in 2 tsp. brown sugar or sugar substitute, 1/4 tsp. cinnamon and a dash of nutmeg. It will taste like you are sipping a slice of pumpkin pie.

Also check out "The 4 Week Diet" Click here now!

5 Considerations To Find The Right Diet Plan For Weight Loss

Whether you want to lose weight to be more attractive, feel better, be healthier, get in better shape, or for your upcoming wedding, you must be smart in your planning to attain the best results.

People often jump at the chance to try out the latest fad that promises miracle results with little effort, this is the typical scenario that results in a lifetime of yo-yo dieting that never seems to deliver permanent and lasting results. You are probably pretty sick of the diet merry go round.

Here are a few things to consider before choosing to commit to a diet plan for weight loss.

1. Stop looking for the ‘magic pill’ solution
This is obvious enough, but people never seem to stop looking for an easy solution for their weight problem. The advertising industry is well aware of this and so they offer products and methods that are targeted precisely for them.

You must always remember that if you want to lose weight permanently, you need to incorporate a permanent solution in your own life style. More accurately, you must learn to live with your new choice of life, to infuse it with your previous one.

However, this doesn’t mean that you are expected to become a different person. Usually, if you want to infuse new routines with your already existing one, try and find a healthy balance of the two. And, definitely stay away from things that state that they can help you lose weight fast and do this without any effort.

2. Consider your own body’s nutrition demands
A lot of people offering methods for losing weight are speaking from their own experience about a method that truly did work for them. While they could be telling the truth, you must realize that different things work for different people.

This is why you must get acquainted with your own body and its needs. If you start with a routine that will not be complementary with your needs and leave your body deprived of some essential nutrition, you will soon feel the consequences and your efforts will not achieve lasting results.

3. Consider your fitness level before engaging in an exercise program
A lot of people jump at the chance to try out an intense training routine because they want fitness results fast. However, this is very dangerous because getting in to shape can take weeks or even months, and fitness takes time to build.

You can easily injure yourself and overwork your body, again eventually fail in your attempts to get fit because you chose a program that did not fit with your level of ability, worse yet an injury can mean that you may not even be able to workout for some time at your own level.

This mistake can cost you valuable workout time, and not only prevents you from achieving your weight loss goals, but also brings new health problems into your lives.

4. Consider your lifestyle and the demands of the plan
When selecting a weight loss regime, whether it’s a work out or a diet plan or both, carefully examine the time it will take from your schedule. Do not commit to unrealistic demands because you will likely quit before you reach your goals.

For example, if you work a lot of overtime, a program where you need to cook intricate meals every night is hardly feasible.

5. Permanency Counts
One of the most important considerations when choosing a diet plan is to consider if it is a temporary “diet” that will not last long, or will it teach you to eat right and keep the weight off for life?

The truth is that lasting weight loss typically only happens when you stop “dieting” and start making lasting and profound habit changes in dietary and exercise choices.

Conclusion
Losing weight is actually not the correct phrase you should use if you want to be thin and in shape. The correct phrase should be – solving your weight problem permanently.

Moreover, in this respect you must always view any new method or regimen you come across as something that should become infused with your own lifestyle and stay with you indefinitely.

"The 4 Week Diet" Click here for further details now!

5 Benefits Of Doing A Quick Juicing Cleanse

With the holiday season upon us there's a good chance you are looking for quick fixes to get your body ready (or to recover from) the excess you are likely about to indulge in. Try as we might, the holidays are the most difficult time for anyone to diet or maintain their healthy eating lifestyle.

Why? Well, you sit down at a large table covered in food and you are surrounded by your loved ones who are piling their plates up as if it's the last meal they will ever have. It's difficult not to follow suit.

You may find a quick juice cleanse is the ideal way to mitigate the consequences of overdoing it this holiday season. Look at these benefits.

1. Fights Inflammation 
According to the Huffington Post, while fiber is an important aspect of your diet, your digestive system can become inflamed and upset. This is especially true if you've been overdoing it with roast potatoes, lashings of gravy, and extra meat. A juice cleanse means you're giving your body no fiber, thus less work to do. This gives your digestive system a chance to recover and return to its normal, productive self.

2. Toxin Break 
Another health benefit is that your body is getting a break from all of the toxins you've been plying it with. From rich desserts and too much alcohol, it's no wonder we get so sick during the winter season. It isn't just the excess germs flying around, it's a shoddy immune system selling you out. Your body takes care of detoxing naturally, thanks to the liver, however, a juice cleanse provides your liver with a much-needed rest and a boost in its ability to properly detox the body. Therefore, it's the liver you're supporting with your juice cleanse as opposed to the juice being the reason for the purging of toxins.

3. Feel Great 
You may initially feel fatigue due to the withdrawal symptoms that come from cutting out all of the nasties your body has become accustomed to. However, you will soon feel fantastic as your body craves healthy snacks and foods rather than the ones that are literally killing you. Once you start feeling better, you will find it easier to motivate yourself to hit the gym for regular exercise. Healthy eating and regular exercise fuel each other and will motivate you to keep it up long after the juice cleanse is over.

4. Detect Food Sensitivities
This is probably the best time possible for you to discover any food sensitivities you may have. Following your cleanse you should slowly introduce certain foods you may suspect of being the guilty party. This allows you to track your body's response to them and rule out foods that may not be the cause of your issues. Don't be tempted to try too many at once, though, as this will defeat the purpose and make it more difficult to narrow things down.

5. The Jump Start You Need 
The Mayo Clinic advises that you should think of a juice cleanse as the jump start to your new healthy life. Don't just let it all go once you've finished, keep it going. You'll lose water weight during this period and you will likely find a change in your bowel movements, don't ruin all that good work by diving back into a life of excess. Just ensure you are following a responsible cleanse and taking the necessary precautions to protect your health.

There are plenty of benefits to juice cleanses and the beauty of them is that there are so many different options available to you. Your body gets all of the vitamins and minerals that it needs while it enjoys a bit of recovery time.

"Red Smoothie Detox Factor" Click here for more details today!

Weight-Loss Breakfast Concepts

Breakfast is typically referred to as one of the most important meals of the day. Breakfast-- actually a break after a duration of fasting-- restores blood glucose levels that have decreased during the night and guarantees you have adequate energy to start your day. A great breakfast can help fend off cravings and sustain energy levels throughout the early morning, decreasing your chances of suffering a mid-morning energy slump and associated sugar yearnings. A healthy breakfast is frequently connected with weight reduction and weight management. Various research studies suggest that breakfast eaters are usually closer to their perfect weight than non-breakfast eaters.

Eggs

Eggs are abundant in protein and necessary fats which suggests they are pleasing to consume and keep you feeling fuller for longer times. A typical egg contains around 76 calories, 6.5 grams of protein and 5.6 grams of fat. Eggs cook extremely quickly and can be poached, scrambled, fried, boiled or made in to an omelet as chosen. If you want to conserve some fat calories, you can remove some of the yolks as this is the part of the egg that contains the majority of the fat. It is worth keeping in mind, nevertheless, that the majority of the vitamins included in an egg is discovered in the yolk.

Oatmeal

Oatmeal is a low glycemic grain that provides slow releasing carbohydrate, soluble fiber and is likewise low in fat. The high fiber content of oatmeal means that it stays in your stomach for longer which promotes a feeling of fullness. When made with milk, oatmeal likewise supplies vital protein and calcium-- both crucial factors in weight loss. Oatmeal is very fast and easy to prepare and can be warmed in a microwave to conserve time. You can likewise eat oatmeal cold by soaking the oats in milk overnight and then eating directly from the refrigerator the following morning. Serve with fresh fruit or a small amount of honey if you desire a sweeter tasting oatmeal.

Smoothies

Healthy smoothies can be prepared quickly and easily making them ideal for when you need a good breakfast your in a rush. Healthy smoothies are also perfect if you find that you aren't very hungry first thing in the morning. To make a healthy smoothie, put around half a pint of water or milk into a blender, add soft fruits --a banana, berries or comparable, add some whey protein powder or natural yogurt then mix up until smooth. If you prefer you can use almond, rice or soya milk as your liquid base. You can spice up your healthy smoothie by including natural peanut or almond butter, frozen berries, honey, dry oats or any variety of other ingredients but understand that these can all increase the calorie content of your healthy smoothie.

Breakfast Cereals

Breakfast cereals fast to prepare, yummy and satisfying to eat. On the downside, numerous breakfast cereals include so much sugar that they are broken down by your digestion system really quickly and can leave you hungry not long after intake as your blood sugar levels initially rise very quickly then fall even quicker! If you decide to take in breakfast cereals make sure you choose items that are low in sugar, high in fiber, have undergone very little quantities of processing and include as few artificial additives as possible. Whole grain cereals such as unsweetened muesli are a great option as are bran based cereals such as bran flakes and bran sticks. Even the healthiest breakfast cereals can be really calorie dense so you need to venture to practice good portion control by measuring the quantity of cereal you eat using a cup to ensure you don't consume excessively.

Need to lose some weight? Check out "The 4 Week Diet" - Click here now!

Why Red Tea Is Better Than Green Tea

Green tea has long been acknowledged for its health and wellness benefits, including weight loss assistance. The evidence is irrefutable. But are we overlooking something better?

It is true that green tea contains powerful antioxidants. These components contribute to minimizing health risks such as cancer and cardiovascular disease.

As a Weight Loss Expert, it has been my primary goal to share practical tips and tricks for those pursuing optimal health. In upholding my obligation to transparency, I am about to reveal how green tea, although beneficial, is gradually losing value in the light of its delicious rival – rooibos.

Rooibos, also known as red tea, is equally high in antioxidants, however sourced from different substances to that of green tea. The antioxidants contained in rooibos – aspalathin and nothofagin – are comparatively rare, and help to regulate blood sugar, reduce excessive fat production, stress, and inhibit metabolic disorders.

After the results of recent studies, alongside my own findings related to the major players in sustainable weight loss, I consider red tea an essential. In addition to preventing heart disease, diabetes, Alzheimer’s and more, it is an accessible and effective answer to weight gain.

This year I began the production of my Red Tea Detox. A primary goal was to harness the incredible benefits of rooibos whilst combining the ingredient with a number of other, equally valuable elements.

Rooibos means red bush. The plant is readily available, with leaves that turn red upon fermentation. With so much potential to assist with our health and wellness journeys, I considered it wrong to ignore the strength of the plant.

Unlike green tea, red tea does not contain caffeine, and therefore drinking the blend at night won’t leave you restless.

Another factor of its ultimate superiority is simply – taste. The bitterness of green tea is often attributed to its high tannin content, which is less prevalent in red tea.

Many health products do not aim to bridge the gap between adults and young children, but the pursuit of health is of equal importance for both demographics. Which is why I’ve designed a recipe that caters to all ages and tastes, with the inclusion of a sweetened version of the recipe.

This particular Red Tea Detox program is fresh and matchless, already actively transforming lives since its launch.

Click here to check out – This Amazing Video Today!

Exercising When You're Over 50

1. You Need to Workout Now Especially.

Let's face it: A 50- or 60-year-old body isn't the like a 20-year-old one. You will not be able to do the exact same things-- nor should you. However exercise is crucial to your independence and an good quality of life as you age. So exactly what do you have to think about to be healthy without injuring yourself?

2. What Exercise Does.

You lose muscle mass as you get older, and exercise can assist you in restoring it. Muscles likewise burn more calories than fat, even at rest, which will offset your slowing metabolic process. Exercise help stop, delay, and sometimes improve major diseases like heart disease, high blood pressure, diabetes, stroke, Alzheimer's illness, arthritis, and osteoporosis. It can help your brain remain sharp and keep you from falling under a funk.

3. Kinds of Workout.

Young or old, everybody requires various kinds. Cardio or aerobic exercise gets your heart rate up and makes you breathe harder, which develops your endurance and burns calories. Strength or weight training keeps your muscles all set for action. Versatility exercises help you stay limber so you can have a full range of motion and avoid injury. Balance training ends up being essential after age 50, so you can avoid falls and remain active.

4. Pick the Right Activities.

Lower-impact exercise, with less jumping and pounding, is kinder to your joints. Some activities provide more than one type of workout, so you'll get more bang from your exercise buck. Certainly select things that you take pleasure in doing! Your physician or physical therapist can recommend ways to adjust sports and exercises, or better options, based on the restrictions of any medical conditions you have.

5. Strolling/Walking.

Simple and effective! It constructs your stamina, strengthens lower body muscles, and helps combat against bone illness like osteoporosis. It's easy to work into your day. You can go solo or make it social. At a moderate rate, you'll get a good workout and still be able to chat with a pal or group.

6. Running.

If you want to sweat a bit more when you exercise, attempt jogging to get your heart rate up. As long as you take it slow and consistent, use the right shoes, and take strolling/walking breaks, your joints should be fine. Soft surface areas, like a track or lawn, may also help. Take notice of your calves and hips, with extra stretching and reinforcing to decrease your chances of injuries.

7. Dancing.

It doesn't really matter exactly what kind: ballroom, line, square, even dance-based aerobics classes like Zumba and Jazzercise. Dancing helps your endurance, reinforces your muscles, and improves your balance. It burns a great deal of calories since it gets you moving in all directions. Research study reveals learning brand-new moves is great for your brain, too. Plus, you could be having so much enjoyment, you might not notice you're doing exercise.

8. Golfing.

Much of the benefit of this sport comes from the walking: an average round is more than 10,000 steps, or about 5 miles! In addition, your swing utilizes your entire body, and it requires great balance-- and calm focus. If you carry or pull your clubs, that's much more of an exercise. But even using a cart worth it. You're still working your muscles and getting in steps along with fresh air and tension relief.

9. Cycling.

It's especially great when you have stiff or sore joints, since your legs do not have to support your weight. The action gets your blood moving and builds muscles on both the front and back of your legs and hips. You utilize your abs for balance and your arms and shoulders to steer. Due to the fact that there's resistance, you're strengthening your bones, too. Specially designed bike frames and saddles can make riding much safer and simpler for various health problems.

10. Tennis.

Racquet sports, consisting of tennis, squash, and badminton, might be particularly good at keeping you alive longer and for reducing your possibility of dying from heart disease. Playing tennis 2 or 3 times a week is connected to much better stamina and reaction times, lower body fat, and higher "good" HDL cholesterol. And it builds bones, specifically in your arm, low back, and neck. Play doubles for a less intense, more social workout.

11. Strength Training.

Muscle loss is among the primary reasons individuals feel less energetic as they get older. When you left weights, exercise on machines, utilize resistance bands, or do exercises with your very own body weight (like push-ups and sit-ups), you build strength, muscle mass, and versatility. It'll make things like carrying groceries and climbing stairs easier. You can sign up with a fitness center, however you don't need to. Digging and shoveling in the garden counts, too!

12. Swimming.

You can exercise for longer in the water than on land. There's no weight putting stress on your joints (and making them hurt), and the water uses resistance to build muscles and bones. Swimming laps burns calories and works your heart like jogging and cycling, yet you're not most likely to overheat. The moisture helps people with asthma breathe. Water-based exercise enhances the mind-set of individuals with fibromyalgia.

13. Yoga.

Actively holding a series of poses will extend and reinforce your muscles, in addition to the tendons and ligaments that hold your bones together. Conscious breathing makes it a kind of meditation, too. Yoga can help reduce your heart rate and high blood pressure and alleviate stress and anxiety and depression. Check out different styles and classes to match your level of physical fitness and exactly what attract you.

14. Tai Chi.

This peaceful workout is in some cases called "moving meditation." You move your body slowly and carefully, flowing from one position to the next, while you breathe deeply. Not only is it great for balance, it can likewise enhance bone and heart health. It may help relieve discomfort and stiffness from arthritis. It might even help you sleep much better.

15. How Much?.

If you remain in good health, you should get at least 150 minutes of moderate cardio activity a week. It's better when you spread it out over 3 days or more, for a minimum of 10 minutes at a time. Also spend time at least twice a week specifically working the muscles in your legs, hips, back, abs, chest, shoulders, and arms.

Usually speaking, the more you exercise, the more advantages you get from it. And anything is much better than absolutely nothing.

16. Start Slow.

This is particularly essential if you have not been exercising for a while or when you're beginning some new activity that your body isn't used to. Start with 10 minutes and slowly increase how long, how often, or how intensely you exercise. Required motivation? Track your progress, either on your own or with an app or online tool like the National Institutes of Health's My Go4Life.

17. When to Call Your Physician.

Chest discomfort, breathing problems, lightheadedness, balance problems, and queasiness when you exercise could be alerting signs. Let your physician know 'ASAP' - rather than later on.

Your body isn't going to recover as quickly as it use to. If your muscles or joints hurt the next day, you may have overdone it. Dial it back and see what occurs. Talk to your medical professional if the discomfort continues.

Need to Lose Some Weight? Check Out "The 4 Week Diet" Program Today. Click Here Now!