Ten Success Strategies Every Dieter Should Know by Dr. John H. Maher
1. Attaining and maintaining lean body mass is a lifetime commitment, needing lifetime
lifestyle strategies.
2. Ease on Down the Diet Road: Making
gradual adjustments in food, exercise and supplementation works better
for long-term weight-loss than drastic measures you cannot maintain.
3.
Eat small frequent meals, well chewed, slowly eaten. Give thanks before
meals. Put your fork, spoon, or food down between each bite.
4. Start eating early and try to get most of your calories in by 3-5 PM.
5.
When hungry between meals, try 8 to 16 oz of water first. Green tea is
likely even better. Perhaps add fiber (psyllium, oat bran, chitosan) to
the water to "fill you up" and absorb fat and bile.
6. Eat vegetable-based clear soups and fish frequently.
7.
Create "reward meals". The key to a long-term strategy of eating well
is not having to be being perfect. Have some "planned cheating" or a
"cheat allowance" built into your strategy.
8. Always start with a sensible, balanced nutrient dense nutrition strategy combined with exercise and supplements.
Move to the more extreme and restricted strategies only as proved necessary.
Then "cycle" or "sandwich" these more extreme strategies with a balanced nutrient dense wide variety strategy.
This
way you will not get "bored" with the more restrictive strategies,
which are very difficult to maintain for long periods of time for most
of us.
Don't play the "all or nothing" Yo-Yo diet game.
9.
If obese, high sodium intake significantly increases death risk,
regardless of blood pressure. So if you are obese be moderate in sodium
from salt and additives.
10. Look in the mirror every day, preferably before or after showering, and tell the person in the mirror you love him/her.
Regardless of your physical appearance, fatten up with self-love the real person inside!
Dr. John H. Maher, Editor.,"Longevity News" Your FREE Anti-Aging Prescription On-line. Webite: RxforWe
“Change Your Lifestyle to Conquer Obesity”
Obesity is a widespread condition that is plaguing many individuals
today. It is rampant in today's society that it is now considered a
public health concern.
When a person's intake of energy, which he
gets from the food he eats, exceeds that of the energy burned or
expended, the excess energy is stored in the body as fatty tissues. Over
time, the amount of fat accumulates. When the accumulation of fat
posses a serious risk to one’s health, the condition is known as
obesity.
“When Dieting Should You Weigh Yourself Every Day?”
Face
it, if you weigh yourself more than once a day, you are a serious scale
addict, and if you let the number on the scale affect how you feel, and
whether it's going to be a good day, you are probably a bit too
involved with that appliance. Danger, danger! Step away from the scale!
The
scale simply cannot tell the difference between muscle and fat, and
while fat is bulky and lumpy, muscle is sleek and shapely.
“We're Eating Ourselves to Death”
Inactive
Americans are eating themselves to death at an alarming rate, their
unhealthy habits fast approaching tobacco as the top underlying
preventable cause of death, a government study found.
In 2000,
poor diet including obesity and physical inactivity caused 400,000 U.S.
deaths - more than 16 percent of all deaths and the No. 2 killer. That
compares with 435,000 for tobacco, or 18 percent, as the top underlying
killer.
“Weight Loss: Customize, Personalize, Spice Up!”
You
know you have weighted, err, waited more than enough. So you decide to
get yourself started on some weight loss programs and regimens.
In
all likelihood you would draft yourself with the ones that promise you
sure-hit quick weight loss tips. So you sweat and strain with your
chosen weight loss program, perhaps ecstatically so at the start.
Sure
your body gets all aching with all your joints and knuckles cracking in
epic proportions like ungreased door hinges of horror movies.
“Weight Control, A Serious Goal”
f you ask around, most people are on one form of a diet or another.
But while losing weight may be a popular goal, for some it’s an absolute necessity.
Becoming overweight or obese starts with a few extra pounds that quietly turn into 20 extra pounds, and then 40, and so on.
self help books, health article, new health articles,
With the extra weight comes an increased risk of heart attacks, diabetes, and some cancers.
“Want To Burn More Fat? It's Easy When You Increase Your Aerobic Metabolism”
Just about every person in the world would like to reduce fat somewhere on his or her body.
While
we've been told for years that exercise is needed in order to burn fat,
there has been much discussion about why and which exercises will get
the job done faster and better.
Let me clear this up for you now.
To increase the way your body burns fat, there must be an increase in
your aerobic metabolism rate.
“Up Your Workouts With Interval Training”
There's been a lot of buzz recently about Interval Training.
So, you may be wondering what it really is and, more importantly, why you should incorporate it in your fitness workouts.
Well,
if you want a workout that can help propel you to the next fitness
level, burn more calories, increase your speed, improve your power and
more, then it's time to learn more about this effective technique.
“Understand the Science of Obesity And You're On Your Way To Conquer It”
Many people think obesity means that a person is overweight, but that's not exactly true.
An overweight person has a surplus amount of weight that includes muscle, bone, fat and water.
An obese person has a surplus of body fat. Body Mass Index (BMI) is commonly used to determine if a person is obese or not.
A person with a BMI over 30 is considered to be obese, and a BMI over 40 is considered to be severely obese.
“Two Words That Guarantee Success (or failure) When Planning To Lose Weight”
Did you know that being successful with losing weight starts with just two words?
Two words will either guarantee you'll lose weight, or guarantee the you WON'T lose weight.
You see, words are very powerful. Especially the words that we say to ourselves... our self-talk.
Whatever we say to ourselves goes directly to our subconscious and is accepted as complete truth.
“Top Thirty Weight Loss Tips and Tricks”
1.
Never leave home "starving." Always have a light snack before eating
dinner in a restaurant, such as a piece of fruit, a glass of juice or a
carrot.
2. Don't go food shopping on an empty stomach! You'll be tempted to buy everything in sight.
3. Don't be tempted by treats. Store them out of view, off counter-tops and as out-of-reach as possible.
“Top 20 Benefits of Exercise”
1. Elevates your metabolism so that you burn more calories everyday.
2.
Increases your aerobic capacity (fitness level). This gives you the
ability to go through your day with less relative energy expenditure.
This enables a "fit" person to have more energy at the end of the day
and to get more accomplished during the day with less fatigue.
3. Maintains, tones, and strengthens your muscle. Exercise also increases your muscular endurance.
“Top 18 Benefits of Weight Training”
1.
Weight training tones your muscles which looks great and raises your
basal metabolism... which causes you to burn more calories 24
hours-a-day. You'll even burn more calories while you're sleeping.
2. Weight training can *reverse* the natural decline in your metabolism which begins around age 30.
3. Weight training energizes you.
4. Weight training has a positive affect on almost all of your 650+ muscles
“Top 10 Weight Loss and Fitness Myths”
If you're interested in losing weight and getting fit as quickly as possible, don't let these myths throw you off track;
Myth #1 - Some fancy exercise machine-of-the-month burns more calories than any other exercise.
FACT
- One thing that many people seem to be confused about is how many
calories are expended during different types of exercise.
For
example, I receive lots of questions regarding how many calories are
burned with fancy exercise machines or certain unusual exercises that
are supposed to burn lots of calories.
“Top 10 Tips For Finding Time For Exercise”
f you're like most people, finding time for exercise is difficult.
Here are my "top 10" tips to help you in that quest..
1. Make exercise a priority. We all make time in our lives for the things that are most important to us.
If I told you I'd give you a million dollars if you exercised everyday for the next 30 days, would you do it?
“Top 10 Reasons To Exercise In The Morning”
f
I had to pick a single factor that I thought was most important in a
successful exercise or weight loss program, it would be to exercise
first thing in the morning - every morning!
Some mornings, you may just be able to fit in a 10 minute walk, but it's important to try to do something every morning.
“Too Tired to Lose Weight?”
What causes you to eat when you’re not feeling hungry?
Perhaps you feel tired? Although there are many other causes, this is the one we’ll look at today.
It’s a busy time of year and most of us undoubtedly have lots to do.
Running around trying to get everything done can often leave us feeling tired or even exhausted.
“Tips to Help You Lose Excess Fat”
Believe
it or not, losing a little or a lot of fat involves pretty much the
same concept - consistent dieting coupled with cardiovascular exercise
and weight training.
This is how the professionals do it, and it works.
If
you are overweight, you may be hesitant to start a weight training
program, but the benefits far outweigh any reservations you may have.
Weight
training enhances your fat loss by increasing your muscle mass and more
muscle means more calories burned (faster metabolism).
“Tips For Successful Weight Loss”
Throughout my childhood and teenage years I watched as my mother tried every fad diet under the sun.
I recall one time she ate boiled cabbage and nothing else for a whole week.
I
felt my mothers’ frustration and misery, however I could not understand
why it was so difficult for her to lose weight and keep it off – until
that is I became a weight management coach.
“Thirty Hints and Tips to Achievable Weight Loss”
Here are some everyday, helpful hints to get you started, keep you going, and help you stick to your diet.
1.
Never leave home "starving." Always have a light snack before eating
dinner in a restaurant, such as a piece of fruit, a glass of juice or a
carrot.
2. Don't go food shopping on an empty stomach! You'll be tempted to buy everything in sight.
“The World's Most Powerful Workout”
Chances are, you don't have hours to spend at the gym each day.
But you know that you need to fit exercise into your busy schedule.
So
if you've had it with marathon workouts that cut into your precious
time, you owe it to yourself to check out more efficient and effective
types of exercise.
“The TRUTH About How to Lose Weight”
The
huge companies stealing your money by promising impossible results if
you just drink their shake, take their pill, or do 10 minutes of
exercise on their wiz-bang machines are abusing your trust in the name
of profits and market share.
The real truth is that most (if not
all) the products they’re peddling are worthless – to you, that is. To
them, the products are incredibly valuable – because they’re raking in
huge profits at your expense.
· Are you sick of the hype and outright deception being fed to you by the weight loss and fitness industries?
“The Top Ten Things You Don't Want to Hear About Losing Weight”
No, you won’t end up looking like the latest hot young model/singer/actress!
Let’s face it: your body is your body. It’s the only one you’ve got.
Can
you still look great? Sure! But there are some things you can’t change.
You can’t make your legs longer or your feet smaller.
You can’t
grow five inches or elongate your torso. You have what you have, so work
with it! Concentrate on making a healthy and fit you instead of wishing
you looked like someone else. You don’t have to be perfect to be
attractive.
A strong, fit body as well as the self-confidence it brings can make any person attractive!
“THE DIET TRICK-THAT WORKS!”
There’s one measure of success most diet experts agree on: keeping a food diary.
Sydney nurse Lidija Jurisic had been working for 15 years when she noticed she was eating sugar to stay awake.
“I was 50, I was sick and I just couldn’t do it anymore,” Jurisic, 53, recalls.
“People say, ‘you’re a nurse, you’re supposed to know [about nutrition],’ but you just don’t think about it.”
“The Devil In Their Diet”
Scientific Proof That Food Additives Cause Hyperactivity
Twelve months ago, at school and in his Glasgow home, seven-year-old Ryan Gallacher was all but uncontrollable.
Then, in August last year, his father Alex changed Ryan's diet.
Off the menu went anything with artificial food additives.
“The Cabbage Soup Diet Explained”
This one is almost certainly in the 'Fad' camp.
And you REALLY have to like cabbages in order to try this diet!
You probably won't be surprised to find that this 7 day diet plan requires you to eat cabbage soup, constantly.
The rationale behind the Cabbage Soup Diet is that cabbage can somehow 'flush' fat from your body.
“The Best Way to Use Low Carb Control”
The benefits of low-carb dieting are easy to see and make clear why so many are choosing a low-carb way of life.
For
example, there isn't any counting of calories or measuring portions. In
addition you do not have to cut out all the food you enjoy.
You can continue eating burgers, cheese, and bacon.
Putting
yourself on an eating plan for most people is generally complicated and
yet the low-carb diet plan is simple enough for anyone. Cut your carbs
down and watch the pounds fall.
Summer is here! Depending on your point of view, this will either be cry of joy or a proclamation of utter panic!
Anything
else will only flatten your bust and create an unflattering shape.
Longer tankini style tops are good to cover up a larger midriff and
wearing a bright or patterned top with dark or plain bottoms will draw
the eye away from the tummy, bum and thigh areas. A funkier option if
you are intent on covering up is a woman’s surfer style board short
teamed with a bikini top. These will cover everything but keep you
looking fresh and confident. And lets not forget the fantastic array of
sarongs and kaftan style tops, in all lengths that there are available
everywhere. But the golden rule when it comes to your beachwear? Always
walk tall and wear it with pride no matter what your shape or size! I
promise you this makes a huge difference.
