10 Real Life Diet Tips

Are you tired of diet tips handed out by someone with apparently unlimited income and time? For some of us, it may just not be practical to spend half of our Sunday preparing carefully portioned meals for the rest of the week, or financially feasible to buy all our meals prepackaged in just the right portions. And there are those of us who cringe at the thought of weighing food to achieve ‘optimal portion sizes’. Here are ten real life diet tips for the rest of us.

Now Lifestyle = Health

1. Eating out? Restaurant portions tend to be enormous, and if it’s on the plate, we tend to eat it. If it’s possible, order from the kid’s menu, where portions are more reasonably sized.

2. Keep healthy snacks around and easily accessible. A bowl of fruit on the kitchen table, a container of celery or carrot sticks in the refrigerator, or a couple of pop-open cans of fruit salad in your desk at work will help you grab for something healthy when those first hunger pains begin. In other words, you’ll be more likely to grab something low-calorie and good for you if it’s easy to eat.

3. Substitute frozen vegetables for canned. Canned veggies tend to be high in sodium, which you don’t need, and low in real nutrition, which you do. Buy economy size bags with zip closures to make it easy to pour out a single serving for a meal.

Now Lifestyle = HEALTH & FITNESS

4. Buy a vegetable steamer. Steaming is one of the healthiest ways to cook vegetables. The food retains nearly all of its natural nutrients instead of leaching it out into the cooking water. Even better, it makes your veggies taste great – which means you’ll be more likely to eat them instead of filling up on fatty foods that pack on weight.

5. Never eat standing up. One of the easiest ways to sabotage your diet is to ‘eat without thinking’. Treat eating with the respect that it deserves. Fix yourself a plate. Sit down and eat properly. You’ll be less likely to just pop food into your mouth without paying attention.

NOW LIFESTYLE = HEALTH & FITNESS

6. Spread your meals out. When you eat three meals a day, your body tends to store whatever it doesn’t need right that moment. By adopting a ‘grazing’ habit, you’ll keep your metabolism working throughout the day. Have a small breakfast, a piece of fruit with crackers or toast at mid-morning, a light lunch and an ‘after school snack’ mid-afternoon. Just remember that you’re breaking up the same amount of food into smaller meals, not ADDING more food into your daily diet.

NOW LIFESTYLE = HEALTH & FITNESS

7. Grab a fruit juice or flavored water instead of soda. Soda is nothing but empty calories. No nutrients, lots of sugar. Instead, grab a bottle of 100% fruit juice, or water flavored with a spritz of fruit.

8. 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 and cleans out your system.

9. Can’t afford a gym membership? Make a pact with friends 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.

10. Skip the potato chips. Fatty snacks fried in hydrogenated oil like potato chips contribute fat and calories and not much else. Instead, grab a handful of dried fruit or a cup of yogurt for the same amount of calories and a lot more nutritional benefit.

10 Killer Tips For Rapid Weight Loss

In order to make the most of your weight loss program, finding the most effective ways to burn fat will maximize your results and minimize your waistline! Follow these 10 tips for fat burning if you want to lose weight and lead a healthier way of life.

1.) Drink More Water

One of the best weight loss secrets is to ditch the sodas and stick to water! Experts say you should drink approximately eight glasses of water a day to stay hydrated and healthy. Instead of turning to calorie-laden or sugar-rich drinks, grab a refreshing glass of water. In addition to flushing toxins out of your system, drinking water encourages you to build muscle.

2.) Eat More Meals

A traditional three-meals-a-day plan just will not cut it if you are in the market to burn fat. Your body is not able to metabolize large meals and will quickly turn any excess into fat. Many experts believe you should eat six small meals a day. Be sure you cut back on your food consumption at each meal, or else you will be doubling your intake—and doubling your fat storage!

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3.) Work Out with Weights

One great way to maximize the amount of fat you are burning is to add a weight program to your work out routine. Weight training will not only tone your physique, but will strengthen your body and improve your general health. Lifting weights will also burn calories and fat more quickly than traditional exercising, and it will also boost your metabolism.

4.) Choose Protein

Choose protein-laden foods for boosting your metabolism and enabling your body to burn fat rapidly. In addition to burning fat, consuming a protein-enriched diet will help you rebuild muscle after work outs and maintain leanness of that muscle. Wisely choose proteins for your diet. Take great care to pick proteins low in fat so you do not consume extra calories.

Eat Healthy Do you Agree?
Eat Healthy

5.) Cut Calories Wisely

It may be tempting to drastically cut your calorie intake when starting a healthy lifestyle. Instead, use a step method when cutting your calorie intake to minimize risk. Reducing calories too quickly results in your body rapidly burning all available calories, which will lower your metabolism. Furthermore, you are more likely to maintain your healthy lifestyle through this step method.

6.) Reward Yourself

When it comes to successfully dieting to burn the most fat, be sure to reward yourself. Everyone has temptations and favorite treats—so allow indulgence. You will be less likely to cheat on your new diet if you grant yourself small rewards. If you are a chocolate lover, treat yourself to a small square of chocolate or single chocolate kiss each evening.

2 Week Diet Melts away stubborn body fat
2 Week Diet Works

7.) Avoid Marathon Work Outs

The biggest mistake people make when looking to burn fat and lose weight is to have one long, extensive work out session. Instead, break up your work out plan into small chunks throughout the day. Take a brisk walk in the morning, enjoy a work out at lunch, and then exercise more in the evening. In addition to staying active all day long, breaking up your work out will better maintain your metabolism.

8.) Mix It Up

Choosing to engage in a variety of quality exercises will keep your interest and best allow you to maintain your goal of burning fat. Instead of doing the same exercises each day—mix it up! Opt to swim laps one day, jog another, and bike the next. Rotating your activities will not only allow you to experience a variety of athletics, it will also allow you to better tone your body.

9.) Skip Happy Hour

For those individuals who want to burn fat quickly, avoid alcohol. Rich in sugars and carbohydrates, alcohol is a calorie-rich substance. These empty calories can add up quickly and take away from necessary nutrients that should be included in your daily diet. Furthermore, alcohol acts as an inhibitor for burning fat, allowing your body to store it more quickly.

10.) Try a Low GI Diet

A low GI diet is an excellent method of burning fat quickly. This diet encourages individuals to consume high amounts of foods with low rankings on the Glycemic Index. These foods are nutritious and will aid your body in burning fats and calories at a quicker pace. This diet includes many of your favorite fruits, vegetable, meats, dairy, and grain products.

Building A Righteous Bod: 5 Commandments Of Smart Dieting

To see the best results from any diet plan, you’ve got to know the “Diet Commandments”. These guidelines are essential for superior results. They will take you to the Promised Land, flowing with good health and energy.

Sadly, many dieters miss out on one or more of these rules, and it costs them their success.

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CLICK HERE TO MELT FAT AWAY WITH 2 WEEK DIET

1.Thou Shall Eat More Protein

Of all the foods you might eat while on a fat loss diet, protein is probably the most important. Protein combats hunger, stabilizes blood glucose levels, and prevents lean muscle loss. The result is raised metabolism and accelerated fat loss.

Don’t let your protein intake fall short. Aim to consume some in every meal and snack. For some unexpected sources of protein, consider quinoa, bulgur, avocado, and whole wheat bagels.

  1. Thou Shall Eat Regularly

You may have heard that metabolism increases the more often you eat. That’s somewhat misleading. Actually, the boost you get from a meal is directly related to meal size — eating regularly does help keep hunger at bay.

Feed your body frequently throughout the day to avoid food cravings and energy lows. Those who follow this guideline are more likely to stick to their diet or weight loss program.

 

The 2 Week Diet

  1. Thou Shall Prioritize Fresh Foods

When selecting your foods, remember processed foods are a sin. Eating fresh is a must. In our world, processed foods are around every corner, waiting to cause weight gain and thwart our efforts for a healthy life.

Eliminate processed food and give your diet a major boost. Focus on natural foods, like fresh fruits and vegetables, whole grains, healthy fats and oils, and lean proteins. This isn’t the Garden of Eden—reaching for the apple is the right choice.

You could call this commandment the Golden Rule of dieting. If you make only one change to your diet plan, make this one.

  1. Thou Shall Set Short Term Goals

One diet rule that you should abide by is to continually set short term goals. Think about your strategy in the here and now, not months ahead. If your goals can only be achieved far down the road, it becomes too easy to lose sight of them.

You should also ensure that you put your goals in writing and tell a friend or family member about your intentions. The accountability will redouble your commitment.

Try thinking in two-week segments. Two weeks is generally the period necessary to form good habits, so it’s the perfect amount of time to build behaviors that stand the test of time.

This is precisely why The 2 Week Diet was created. It will help you stay motivated and consistent until good decisions become automatic.
The 2 Week Diet

  1. Thou Shall Avoid Fruitless Comparisons

Finally, stop comparing yourself to others. Realize this is your journey. Your body is unique and you won’t see the same results as everyone else, so don’t expect to.

Instead, start comparing yourself today to yourself from yesterday. That will give you everything you need to know. If you improve every day, or hold fast to your diet program, then you are already a success.

Keep these diet commandments in mind. Focus on them and be confident you are building a truly righteous body.

18 Ways To Lose Weight Without Going On A Diet

How To lose one pound of body weight in a week, a person must consume about 500 fewer calories than he or she burns each day. Here are 18 ways to lose weight without going on a diet.

1. Instead of drinking orange juice at breakfast, eat a whole orange. You’ll save about 45 calories.

Healthy Vitamin C

2. Make your breakfast omelette with four egg whites plus 1/4 cup egg substitute. Replace regular bacon with Canadian bacon to save even more calories.

3. Switch from whole milk to nonfat or lowfat milk. Use sugar substitute instead of sugar in your morning coffee or latte.

4. At lunch, use mustard instead of mayonnaise on your sandwich to save 100 calories (per tablespoon) . Eliminate the cheese and save 100 more calories.

5. Instead of a Big Mac and large fries, go for a plain hamburger and a small french fry and save a whopping 590 calories!

To Many Hamburgers are Fattening

6. Don’t eat potato chips at snack time. Have an apple instead for less calories plus the added benefit of more fiber.

7. Substitute diet cola or iced tea for your usual soda. You’ll save 150-200 calories per drink.

8. Eat every two to three hours with smaller portions. Don’t skip breakfast! Eating small, frequent meals keeps blood glucose levels stable and minimizes the impulse to overeat.

9. Eat more healthy snacks like dried fruits and nuts, fresh fruits, cut up veggies or yogurt.

 

10. Substitute whole grain foods for white bread, rice and cereals. You will not only cut fat and calories, but whole grains have been proven to reduce the risk of colon cancer by increasing the fiber that your body needs.

11. Saute meat, chicken and vegetables in broth instead of butter. And speaking of butter: replace it with nonfat sour cream on baked potatoes.

12. Instead of Caesar salad, substitute a dinner sald with nonfat salad dressing.

13. Do you love pasta? Have spaghetti with marinara sauce instead of fettuccini with Alfredo sauce. You’ll save at least 500 calories!

14. When you’re going out with friends, watch your alcohol intake. Instead of using Coke or Seven-Up with your drinks, choose tonic water or seltzer.

15. Restaurants are notorious for their huge serving sizes. Eat only half of your dinner and save the rest for lunch tomorrow. Or simply share the meal with a friend.

16. Get moving. Walk to the store instead of driving. Walking is the best exercise you can do to lose weight.

17. Get more walking time by replacing coffee breaks with exercise breaks. Also use half of your lunch break to take a brisk walk with a co-worker.

18. Swim, swim, swim. By swimming for just an hour you can burn 500 calories. You’ll also end up with a firmer, more toned body.

You don’t have to go on a strict diet to lose weight. Change to more sensible eating habits and start moving your body by walking, swimming or bicycle riding. You’ll be rewarded by good health and a fit body.

 

10 Small Steps To Improve Your Health

Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.

“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”

Here are 10 to try:

1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly.

I want abs like this do you?
I want abs like this

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.

4. Switch three grain servings each day to whole grain. If you’re like the average American, you eat less than one whole grain serving a day.

5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

Exercise is great for you
Exercise is great

6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.

7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.

Eat Healthy Do you Agree?
Eat Healthy

8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.

9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.

10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.

This quote shows small bits leads to big gains
This quote shows small bits leads to big gains

10 Diet Rules You Can Break

There are actually diet rules out there that are meant to be broken? Yes, recently many dated diet guidelines and myths are up for speculation. You’ve probably heard all these silly rules before, but experts weigh-in on the worthiness of these supposed truisms – most of which won’t help you lose weight or make dieting any easier.

Diet Rules Include Healthy Nutritious Food
Healthy Nutritious Food

10 Food Rules You Can Ignore:

1. Eating at night will pile on the pounds. The total calories you consume over a 24-hour period or over a week is what causes you to gain weight, and when you eat these calories doesn’t matter.

2. It’s best to eat at the same times every day. Eat when you’re hungry, not when the clock says it’s time to eat.

3. Dieting with a buddy always makes weight loss easier. Common goals may pay off but weight loss is a personal journey.

Dieting with a buddy always makes weight loss easier
Dieting with a buddy

Dieting with a buddy

4. Dietary fat keeps you feeling full longer, so you’ll eat less. Fat does take longer to digest, but it will not help you control your appetite. Foods likely to fight off hunger the longest are protein foods, followed by carbohydrates, then fats.

5. When you blow your diet, you might as well wait until the next day to get back on track. Nothing could be farther from the truth- always try to get right back on track with your next meal.

6. Refusing food at a party or when visiting is rude. Turning down food that you know will blow your diet is socially acceptable.

7. Skipping a meal every now and then will help you lose. Skipping a meal means you will be so hungry at the next meal that you are likely to overeat. This can also help lead to a slowdown of your metabolism.

8. Bread is fattening, nuts are fattening, pasta is fattening. Whole-wheat bread/pasta is a great source of nutrients, and it won’t make you gain weight more than any other food with the same number of calories.

Whole-wheat bread/pasta is a great source of nutrients
Whole-wheat bread/pasta is a great source of nutrients

9. All calories are equal. This is somewhat true, however; you’ll get more nutrients from a 100-calorie apple than from a 100-calorie portion of white bread. Choose healthier items if you are losing weight, or controlling your hunger.

10. If you don’t clean your plate, you’re wasting food. If you just don’t feel right leaving the table until you’ve cleaned your plate, underestimate your hunger and put less food on your plate to begin with, or you may overeat.

2 Week Diet Melts away stubborn body fat
2 Week Diet Works

Don’t believe everything you hear! Much of it is just superstition. Now you can tell your friends the real truth. In the end, nutrition experts say, many of the food and dieting rules we hold dear are meant to be broken – without guilt!

My First Post is Some of My Story About Health

I always thought I was fit and Healthy at 45 years I could still beat most 20 year old over 60 meters, but my lifestyle was not as good as it could have been I had worked shift work for 27 years up to this time.

I would work night shift finish at 7 am get home have something to eat then grab a couple of hours sleep before I would be off,and play competitive speed for 6 hours, then rush home grab 2 hours sleep, and be off to work,then grab something to eat at 3 am.

Health and fitness check ups important
Health and fitness check ups important

This was my life on Saturdays on weekends during the week it was training. Luckily I had a very understanding wife she would always cook healthy meals when I was at home, but in early 60’s after training you did not think health it was a beer and burger and chips.

After 45 I started getting sharp pains in the back of my head and neck several doctors and specialists diagnosed as arthritis finally 6 years later after continual visits to doctors they found a tumor at the base of the brain and top of spine, so a 10 hour operation removed it lucky it was not cancer 8 months off work

Balanced Healthy diet for health and fitness
Balanced Healthy diet for health and fitness

Then 2 years later shoulder reconstruction due to sport.

Then 62 years Had Prostate Cancer operation proved successful.

Then I had been having 8 out of 10 back pain for 8 years but had seen 12 specialists who had said they would not touch me, because operation was far to dangerous. During all this time I had been taking very high doses of opioids, so because I would not give up finally found a specialist who would operate. This was a 9 hour operation and 28 screws plus bone scraped from hip to form 4 new discs at the base of spine.

This has shown 60% improvement and after 12 months new discs should be formed properly.

It doesn’t finish there as I have just had cancer found in my bowel at time of this blog still waiting what I need.

I have just painted this painted this picture to show you that you think your fit and bullet proof but it can very quickly turn.

I have developed a very healthy lifestyle now with eating exercising has to wait until back improves.

The message I hope you take from this is to start a healthy lifestyle very early in life set your goals and stick to them.

It takes dedication to stay the course but it will be worth it in the end.

Maybe if I had of taken more attention what I put in my body in the early days things might have worked out a lot better for me.

I hope you follow my journey with healthy posts and tips and if you have taken time to read this I thank you and would like it if you left a comment.

Thank you

Garry Tatnell

email garytatwsc@gmail.com