Facts About Good and Bad Fats for Weight Loss & Health


One of the greatest and loudest mantras we hear so much is that fats are unhealthy. Of course for those who want to lose weight, the advice is to eat a diet low in fats. If that is in-tune with what you believe, it’s not your fault. The reason is health and nutrition professionals have been advocating this approach for years.

Yes, of course you have to be smart and sensible with fats in your diet. But the most important thing about fat is what kind of fat you eat.

The good fats keep you healthy and provide real protection. Good fats are necessary not only for physical health but also psychological and emotional well-being.

You most likely have heard of trans fats. Trans fats truly are the bad guys and are responsible for a host of health problems such as cardiovascular problems, obesity, and much more.

Important facts about fat:

Fact – Trans fats work to increase cholesterol levels along with greater risk for heart disease. Good fats – polyunsaturated and monounsaturated fats have the opposite effect. Those two types of good fats reduce cholesterol levels and risk of heart disease. There are other good fats such as omega-3 fats which will give you the same benefits.

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Fact – Focus on the combination of fats in your diet rather than eliminating fats. Your body needs daily fat intake for optimal health. Getting started is simple because you can just eat more of the good fats than bad fats.

Fact – You may have heard that the location of body fat makes a difference with good or bad health. Well, it’s true and excess fat in the abdominal area means increased health risks. Fat in the stomach area (belly fat) exists around vital organs such as the liver. Research has found this type of fat is linked with metabolic conditions such as diabetes and greater resistance to insulin.

Fact – You are not always getting off the hook when you eat fat-free foods. Closer inspection of these foods reveals they are often loaded with refined carbs and sugar. Focus on limiting calories to lose weight. Fat free prepared foods (meals) and various snacks can be high in calories because of the sugars and carbohydrates. People are lulled into thinking these foods are healthy and safe because of “fat free” on the labels.

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The American people have been bombarded with marketing and advertising promoting “no fat” or “low fat” for decades. It’s true that there are bad fats that should be avoided and ideally eliminated from your diet.

No-fat foods are not always a safe choice and neither are low-fat foods. It just depends on what you’re eating. Take your time when shopping and read the labels for the ingredients as well as the nutrition facts on the labels.

Don’t be afraid to eat foods containing fat just as long as the fats are healthy and you know what you’re eating. Unfortunately, the food industry has made it more difficult and confusing because they cleverly conceal unhealthy ingredients under different names.

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Knowledge is key with healthy choices and nutrition in the fight to lose weight and maintain weight loss.


5 Tips for Maintaining Weight Loss


Maintaining weight loss can be just as challenging as losing it for many of us. One of the keys to preventing re-gaining all those pounds is how you lost it. You know one of the drawbacks to fad dieting is all that weight tends to come back with a fierce vengeance.

Here are some iron-clad tips to keep your newfound figure slim and trim.

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Tip #1: Plan your eating throughout the day at least with a little organization. It’s true that many of us are challenged with being organized. Do the best you can to avoid spur-of-the-moment snacking.

This can be as simple as eating low-calorie foods during the day while at work. If you do not work, or can do this at work, then include small healthy meals. This is about satisfying your hunger without taking in too many calories or fattening foods.

Tip #2: Get creative with drinks as a way of augmenting healthy snacks or as a standalone. Let’s face it, water is boring and can try the patience of most of us. You can try adding fruit to water such as lemon, for example. But what if you hate lemon?

OK, lemon is not for everyone. In that case, then make smoothies out of low-calorie ingredients. The web is over-flowing with diet recipes for smoothies. And they will definitely give you a fuller feeling than water.

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Tip #3: If you are agreeable to diet supplements, then consider reducing your appetite with natural organic supplements. This approach is not a long-term solution; however, they can be used as a stop-gap technique to help with new eating habits.

Tip #4: Be mindful about alcohol consumption. We’re all familiar with the beer gut and why it happens. Yes, alcohol is fattening because you get lots of calories without any benefits of (meaningful) nutrition. The amount of calories from alcohol is based on the alcohol content.

Beer, most peoples’ favorite, gives you a little over 150 calories per 12 ounces. For the same amount of lite beer, there are about 100 calories per serving. Now, just 3 measly servings of full-strength beer are over 450 calories. Add the food you had that day and that’s a lot of calories.

Tip #5: Get and stay active, even a little bit. If you want to keep those pounds off you worked so hard to lose, then invest in yourself. There are so many types of physical activity that there has to be something for you.

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Can you do something for 1 hour a day? The goal for weight loss is about 5 hours a week. Of course that will help you maintain the weight you lost. Even 30 minutes a day of walking will help.

Many people give-up on dieting and exercising because they become miserable with what they’re doing. Experts all agree that success depends largely on finding what works for you. If you are unhappy with jogging, and many of us are, then try walking.

Keep trying and experimenting with sensible strategies until you find something you genuinely enjoy. And remember that physical activity with a friend or group works great for many people.


Why People (and maybe you) Eat Too Much


Did you know the US is perhaps the most obese nation on Earth? Yet, about 30% of women and roughly 25% of men in the US are dieting at any given time.

So what gives with that picture?

There are so many reasons why people eat too much. Your reasons may be unique and that no doubt applies to other people. Still, we can point to common factors that cause excessive eating. And the good news is awareness is a terrific starting point for eliminating some or all of these underlying common culprits.

Let’s examine some of the common causes for eating too much.

1. Sugar and the deadly high fructose corn syrup. Both ingredients are almost universal in the foods millions of people eat every day. Just about every soft drink contains high fructose corn syrup which is basically sugar on steroids.

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Sugar turns into fat unless it’s burned-off soon. Unfortunately, many people in the US lead sedentary lives. There’s a vicious cycle of constant insulin production to metabolize the higher-than-normal blood sugar. And that insulin contributes to increased fat formation.

2. Emotional eating provides temporary relief from difficult emotions and stressful events. We all know the deal with using food to cope with external stressors. When unchecked, this cause for eating too much becomes a life-long habit.

Honest self-assessment will easily reveal if emotional eating is part of your life. The best and only way to overcome this self-destructive habit is through action. Begin with finding alternative and healthier ways to manage negative and difficult emotions and stress. You need to see how important it is to form new, positive habits to replace the old, negative ones.

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3. Some people are addicted to food with a response mechanism similar to addictive behavior. What they may not know is there are food ingredients that are addictive. High fructose corn syrup is one of them along with the common ingredient monosodium glutamate, or MSG.

Approximately 80% of flavored foods contain MSG or MSG cleverly disguised under other ingredient names. The dangerous part is that MSG stimulates the desire to eat more because it directly affects the brain. Interestingly, MSG is commonly used in research experiments to make mice obese when it’s needed. Go figure …

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4. Positive and negative habits are often formed without our knowing it. The reason this happens is lack of awareness; we’re just not paying attention. It’s easy to look back and see our various habits – after the fact.

Poor eating habits are formed in this way. You can see that hardly any person intentionally sets out to form a negative habit like over-eating.

Still, you can form a new (and positive) habit in less than a month. Yes, it takes focus and dedicated effort but research shows this is more than possible. The key to success is making a plan and starting small. Take baby steps so you can quickly and relatively easily achieve success.

That success will inspire and motivate you to repeat it with more baby steps.

 


Top 3 Reasons Many Diets Fail in Less Than 7 Days


You have to admit there are many negative associations with dieting. Some are valid when you think about the dozens of punishing fad diets over the years. A poll asking the main reason for dieting failure, it would reveal most people simply give up. How far do you think most people go with their diets?

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Various surveys show about 40% last less than a week. About 20% make it for a month and the same percentage to three months. What can you do to increase your odds for success? Part of the solution lies with knowing what tends to stop people cold with their dieting efforts.

1. Chronic hunger is usually at the top of the list. And there’s nothing worse than following your diet and feeling hungry in half an hour. Chronic hunger signals something is wrong and it doesn’t take a rocket scientist to know that.

In fact, constant hunger, despite eating the recommended diet, will often compel your body to conserve energy. When that happens, your body naturally offers resistance to losing weight.

Solution: You can avoid chronic hunger by including healthy foods that increase that full feeling for a longer period. Go for lean proteins found in poultry, beans, fish, and eggs. Fiber foods such as vegetables, whole grains, fruits, and lentils work wonders, too.

2. Many folks have cravings they tend to be unable to live without. How about you? It’s all right to admit it because most people have favorite foods or even cravings. Denying foods and becoming totally miserable is part of the recipe for failure. The solution may be counter-intuitive yet it’s simple.

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Solution: Give yourself permission to satisfy one good craving once a week. Now, that does not mean eat an entire chocolate cake or lemon meringue pie. It means eating a reasonable portion such as one slice. Whatever it is, go ahead and be happy once a week. You will feel better and the benefits will outweigh the extra calories.

3. One overall effect of highly restrictive diets is your body starts telling you something is amiss. These signals can be headaches, fatigue – mental or physical, mood swings, irritability, and more. Think about this …

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A healthy diet should make you feel full (not always hungry), satisfied, and full of energy. You should feel good because you are doing something you know is good for you.

Solution: Listen to your body and trust it. Listen, your body gives you feedback all the time. And don’t you think your body knows what it needs? Do you believe the incredible mechanisms in your body are an accurate indicator?

Take a look back at previous diets when you experienced the effects of depriving your body of something it needed. Going forward, learn from past missteps and start working with your body rather than against it.

Fad dieting is never an effective, healthy long-term solution for both getting the excess pounds off and keeping it off.

Get a boost with losing weight from all-natural, safe weight loss supplements. Then combine that with sensible eating while avoiding all the pitfalls of poor dieting mistakes.

 


Common Dieting Mistakes That Destroy Your Weight Loss Efforts


Have you given all the various weight loss plans and schemes a shot without realizing success? Rest assured you are not alone. And you probably know others who have had similar experiences. Chances are good you made mistakes in your dieting efforts. Not only that, but you may have made them without knowing it. One thing for sure is if your mindset is on the wrong track, you will continue to have poor results.

Let’s take a long, hard look at the more common dieting mistakes and how you can avoid them in the future. Armed with the right information, you will increase your chances of success with your weight loss efforts.

1. Lack of Personal Goals

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The first diet mistake is not having a personal weight loss goal that includes actionable steps to achieve that goal. One thing about goals is they need to be realistic and based on credible information. In terms of losing weight, is your target weight realistic for a given time frame? You can also express your goal in terms of clothing size, too. As you formulate your goal, break it down into smaller goals that need to be met along the way.

2. Fad or Crash Dieting

This is one of the biggest mistakes that can be made for losing weight. Yet, millions of people fall for fad diets every year. Among other problems, crash diets are a short cut with any progress being temporary. These types of diets tend to be difficult to sustain due to the nature of what they require.

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If any weight is lost, the only way to keep it off is continuing with the diet. And that is where people fall off the wagon. They return to their old eating habits and then the weight returns.

3. Perfectionism is Impossible

It is understandable to think that following a particular diet approach requires strict adherence for the plan to work. Perhaps there is a thought that anything less than doing what is required leads to failure. This type of thinking is a mistake and causes many people to give up too soon.

People who are overweight or obese are not the most confident souls and habitually place way too much pressure on themselves. If they make minor slips with a dieting plan, they become full of guilt and other negative emotions. What are other consequences?

This is precisely where a perfectionist approach causes damage and self-sabotage. Slipping-up with a plan introduces doubt about their efforts and ability to succeed. And there are some people who will use that as an excuse to give-up. It is so important to be 100% honest with yourself if you want to truly lose weight and keep it off.

If you do slip with a diet, acknowledge it and keep moving forward. Also, it really is OK to have a treat just as long as it does not get out of hand. Be gentle with yourself and keep doing your best. Tomorrow is another day, and you can change your course and work toward improving your efforts. Just be sure you do all you can to keep your motivation to lose weight strong.


Weight Loss Strategies for Greater Confidence


You know all too well the image and beliefs about your body has a tremendous effect on your confidence. Yes – your body image whether positive or negative is reinforced every day. A positive image makes all the difference in every situation. Social activities and even at work are positively impacted – you feel good. Conversely, a woman with a negative body image experiences just the opposite and it is disheartening to say the least.

What is the one thing that has the greatest impact?

Your body weight is the answer. If you are overweight or obese erects a powerful psychological barrier. Confidence plummets and overcoming this state of mind is monumental. You know how to change this – losing weight by whatever means is needed. No doubt you have gone down this road and tried various dieting plans.

1. You can achieve success with a sensible plan of making changes in your diet and even with using weight loss supplements. The latter are not a permanent solution, however, they can give you a much-needed boost to kick start your efforts.

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Start eating more healthy foods, and there is no need to make radical changes. Strive to eat with more balance in the foods you eat. Slowly reduce your daily caloric intake so it does not cause emotional distress and stress. You probably know how it feels trying to immediately follow a harsh, low calorie diet. Begin with eating more protein and fiber with less fat. Of course fast foods and processed foods need to be reduced.

2. A recent news article revealed that obese women engage in very low amounts of exercise. The amount was a shocking one hour per year. You must get involved and moving in some meaningful way. All that is needed can be as low as three hours per week. There really is no getting around the fact that activity (exercise) is crucial to weight loss.

3. Sleep is a critical component for health and losing weight. Your body and mind are busy when you sleep. It is a fact that your body repairs itself during sleep. And your mind simply works better when you are rested. Lack of sleep makes you have less energy and more prone to the negative effects of stress.

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4. Improve your self-image by making a change in how you look. What can you do with your hairstyle or how you dress? You know the positive effects a new hairstyle can have. But avoid fooling yourself about this. What you are doing with this strategy is choosing difference ways to feel better and have more confidence.

5. Just knowing you are working toward losing weight will reinforce your confidence. Making other changes need to contribute to improving confidence, as well. We are talking about lifestyle changes that are permanent. You will have a greater chance of success if you start small and slow. The important thing is daily consistency so you naturally form new daily habits.

You can give yourself additional support by using natural weight loss supplements. Fairly quick results are possible, and this will help with improved confidence and momentum.

 

 

 


How to Stay Motivated for Effective Weight Loss


You likely are on intimate terms with the constant battle to stay motivated while trying to lose weight. In fact, research has indicated that lack of motivation is one of the prime reasons for abandoning diets, work outs, etc. The best strategy for staying motivated to shed unwanted pounds is that which works for you. Yes, people are different in so many ways and will not uniformly respond to the same approaches.

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People tend to maintain interest in activities that are interesting, even fun, and offer a chance for success. It is true that humans tend to avoid things they are not good at doing; those areas where they fail and fall flat. Becoming informed and gaining the right knowledge can give you an edge.

Maybe you are wondering how losing weight can be fun?

The best way to make it fun is to have fun with a friend or group. You can join an exercise class with a friend and make it a special time. In addition to being a fun outlet and escape, you will have much-needed support.

Create goals that are doable and not so challenging that the chance of failure is high. You can approach this any way you want. For example, establish daily goals involving the foods you need to eat and avoid. How about daily goals to walk for 15 minutes? What matters here is you begin tasting success and that will reinforce your efforts and help make you feel successful.

Have you ever started a diet and felt totally miserable while doing it? The answer is “yes” if you are like millions of other people. You can avoid feeling awful and miserable by boosting endorphin levels in your brain. Endorphin is a brain chemical hormone that promotes feelings of well-being and even happiness.

How to increase endorphins so you feel fabulous – or at least not miserable!

The best way to do this is with exercise and ideally exercises that you can enjoy doing. If you hate to exercise, share the misery by finding an exercise partner. Hey, even a family member will do the trick and make it fun. What can you do?

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Well, there are many ways to exercise and it does not have to be like training for the Olympics, either. You can walk, dance, ride bikes, hike in the woods, aerobics, swimming, and more. Choose an activity that you will not mind doing either alone or with someone else.

You want to avoid exercise that produces feelings of dread leading up to the moment you do it. If you hate doing it, you will find it difficult to stay motivated.

Have realistic expectations with weight loss and fitness.

Your attitudes and expectations play an important part of staying motivated and achieving success. You know patience is required with any serious attempt to lose weight and keep it off. Unrealistic expectations will set you up for early and certain failure. Give yourself at least several weeks to develop new habits and a chance to lose a few pounds.

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If your results are less than expected, do not quit. Instead, view it as feedback and then make necessary changes in your program.

 


Proven Tips for Successful Weight Loss


There is a reason so many people tend to jump from one diet to another. If that describes you, maybe you simply cannot find one that works or helps you maintain any results you do get. There are proven weight loss methods you can easily use along with a reasonable diet and exercise plan. But for now, here are a few solid tips to help you hit your desired goals and weight.

Supplements:

Your body needs the right nutrients for optimum health and functioning. There are so many reasons why getting proper nutrition through diet is difficult. That is when you can offset this situation with nutritional supplements. You never know if you are working against yourself with losing weight due to insufficient nutrition. Let’s look at a very real scenario…

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You know how important exercise is to weight loss efforts, yet you are constantly tired and fatigued. Maybe you get enough sleep but it never seems to be enough. Well, a deficiency in B vitamins can certainly contribute to chronic fatigue. That is just one example of how nutritional deficiency interferes with sincere efforts to lose weight.

Fad Dieting:

Raise your hand if you have ever jumped on a fad diet bandwagon? No reason to feel badly about that because millions of men and women have done it. The thing about these is the promises tend to be the same and they are attractive. But these worthless diets can be damaging to your health and here is why.

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First, losing excessive weight in a short time period almost guarantees future failure. Your body will respond by attempting to gain back that weight. And that is a common experience with crash dieting and massive, short-term weight loss.

What is a normal weight loss target? About 2 to 3 pounds per week is normal and healthy. You have to find a way to be patient and understand this is how you can not only lose weight but keep it off, permanently.

Give yourself permission to cheat:

Yes, that’s right! You must be careful with this because it can be tempting to go overboard. But it is completely healthy and normal to enjoy forbidden foods – in moderation. You will not gain undue weight by indulging in your favorite pastry once a week. In fact, following a good exercise program will nullify the effects of once-a-week cheating. You will easily burn it off.

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And when you eat something taboo, it will taste so luscious and there will be no guilt. You will have earned it and will rightly feel good.

Boosting metabolism:

You can find healthy supplement approaches for increasing your metabolism. Exercise will also help take your metabolism to higher levels. If you are concerned about gaining too much muscle, avoid thinking like that. It is difficult for women to achieve large muscle mass. Toned muscles will burn energy and calories, thus pushing your metabolism along even more.

Learning and using helpful weight loss tips will empower you and give you an edge. The right mindset is critical for success, as well, and should not be ignored.


The Power of a Positive Weight Loss Mindset


If you have tried to lose weight and fallen short of your goals, chances are good you know about the battle that takes place in your head. The weight loss mind-game is certainly no game and it is agonizing. We all know how to lose weight: Consume fewer calories and do meaningful, regular exercise. Right! Let’s work on your mindset today and slowly put them to practice.

If you want to change any aspect of your life, you must first change your mind.

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There is ample research that proves the most important path to success with losing weight is mental attitude. What you think every day influences your beliefs, feelings, and attitudes. Those daily thoughts determine your daily actions.

Do you believe you are able to make the necessary changes to lose weight? And do you really believe those changes are worth it?

Many people, and perhaps you are among them, do not eat so much because they are hungry. But there are plenty of reasons we enjoy eating: It provides emotional or psychological comfort. This is especially true during difficult times when there is upset, anger, hurt feelings, etc.

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It is important to understand that by now, you may be eating as a result of conditioning. You have developed the habit, or conditioning, to eat when you are not hungry. You have also conditioned yourself to eat so you feel that comfort that eating gives you.

If you have conditioned yourself to eat when it is not appropriate, then you can condition yourself to reverse that mental habit. Fine, great… so how is this done?

Get in habit of being aware of your thoughts, especially when you want to reach for a snack or more. Ask yourself if you are truly hungry. And if not, then explore your feelings. Become aware of your feelings at that moment. What you want to discover are triggers that result in your eating during times when you really do not need to eat.

Is there a way to satisfy that feeling without eating? Can you deal with the feeling in any way other than eating? Look for small victories rather than seismic life-changes right away. You want to avoid setting yourself up for failure.

Start listening to the conversation in your head – every day.

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All of us have inner conversations that never cease throughout each day. These provide critical clues to our beliefs and attitudes which determine our actions. Yet this is one thing that many people take for granted and ignore; the daily inner talks we have.

The reason this is so important is because you can identify areas where you are sabotaging yourself. You may find that you are constantly bombarding yourself with thoughts that you will never lose weight. And these thoughts tend to be self-affirming and reinforcing.

If you believe something, it is completely natural to look for anything to confirm it. That’s just how the human mind works and it is called, confirmation bias.

The next step is to begin changing any negative or self-defeating inner beliefs – the things you tell yourself each day. Realize that most of the time those thoughts (beliefs) have no basis in reality. Then replace those negative beliefs with what is truly possible.

For instance, you can lose weight because you have the right mindset and tools, help, support, and resources to help make it happen.


Yacon Root and Your Health


Yacon root has been in the weight loss sphere enough due to the many benefits for those who are over-weight or obese. You can rightfully think about Yacon as a well-rounded food with many talents. Of course the Peruvians have been simply eating it and enjoying the health-giving properties. Science has learned there is much more to the Yacon story beyond weight loss.

Yacon and Liver Protection

Herbs and plants are often used in combination for hundreds of medicinal treatments. This is the case with Yacon and a compound derived from the Milk Thistle plant called, Silymarin. Milk Thistle has long been known for its ability to detoxify the body and liver.

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The publication, Food and Chemical Toxicology, reported in early 2008 a study involving patients with metabolic syndrome who took Yacon and Silymarin. The results showed improvement in blood sugar levels and cholesterol. But this is about the liver, you may be asking. Researchers determined this one-two combination prevented excess fat from building-up in the liver. Overall, less fat accumulation in the liver leads to improved and normalized liver function – all else being equal.

Is Yacon Root Poised for Preventing Cancer?

A study published in October 2011, in the journal Fitoterapia, showed the potential for Yacon in the fight against cancer. It is important to note this was study conducted in tissue cultures and not humans. What is also worth noting is the specific compounds “from the Yacon plant” were actually fungus that grows on the plant leaves and roots. These fungal compounds were able to inhibit the reproduction and growth of cancer cells. In addition, the fungus contributed to early cell mortality for the cancer cells.

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There have been other studies conducted along a similar vein that showed promising results. The specific cancers for which the Yacon fungus works against include blood, nerve, colon, and skin cancers.

Managing Blood Sugar Levels

Granted, this particular benefit has been widely reported in the various marketing for Yacon Root as a weight loss solution. But not enough has been discussed about the ability of Yacon to provide a meaningful contribution for blood sugar control.

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The concept and effect are simple and straightforward thanks to the well-known Yacon compound, Fructooligosaccharide (FOS). The compound is not a standard sugar and is more accurately described as sugar-like. FOS is a derivative of Inulin which is a carbohydrate that is not digested by humans.

The amount of “sweetness” provided by FOS is roughly 50% of standard sugar. But the important fact here is FOS does not raise levels of blood sugar. This is what should be noted by diabetics and others with blood sugar control problems. Of course, diabetics should discuss using FOS as a sweetener with their physician, first. The primary form in which to use the Yacon sweetener is as syrup.

A study published in Clinical Nutrition reported subjects with insulin resistance, a precursor to full-blown diabetes, using Yacon syrup for 120 days. At the end of the study, the study participants exhibited much lower fasting levels of insulin. Also, the fasting blood sugar levels were not affected throughout the study.

Important information about what to look for when taking Yacon Root.