If you follow the information I have given you so far, and have the mindset to lose weight the day will come when you reach your weight goal.  Once you reach that goal you want to maintain it for life.  Here are some tips and guidelines that work for me. You can diet only two to three days a month if you eat well the other days. 

I weigh every morning and I never let myself put on more than three to four pounds in fact three pounds is my number.  As soon as the scale shows a three pound increase I immediately go back to eating no carbohydrates for two to three days and those extra pounds drop off.  This is how you can maintain the rest of your life.  Never let your weight go up more than three to four pounds.  It is a lot easier to get three to four pounds off than ten to twenty.  If you will use this guideline for the rest of your life, you can maintain.  Click here for more information.

If you want to feel and look your best you should lose weight from body fat, not from your muscles. This is why crash diets are not healthy.  Its very important when trying to lose weight, that you eat the right foods and incorporate exercise into your daily routine.  The amount of proteins, carbohydrates and fats you implement in your diet will determine if and how much you will lose. 

You can cut your calories but if you are eating too many carbohydrates you will not lose weight and maybe even gain.  However if you have a diet of mostly protein, some carbohydrates and healthy fats you will lose weight and reach your healthy goal. You can lose weight and not feel hungry if your daily intake is mainly protein. 

We use to think weight loss was determined strictly by a matter of calories intake.  Regardless of the calorie source, if I take in less calories than I burn I will lose weight.  We have found out that is not the case.  This is why so many struggle to get the results they want and they never reach their goal. Studies have found that the calories from proteins, carbohydrates and fats have different effects on the body metabolism.  This means that some calories are healthier than others.  Our body understands this and knows when to burn calories for energy and when to store for fat.

The first and most important factor is we eat for all the wrong reasons.  The main reason we should eat is to fuel the body.  I am sure you can think of many other reasons we eat other than just for fuel.  I know I have been quilty of eating for comfort, boredom breaker, and habit just to name a few.  When eating for these reason it is more than likely not good healthy foods that I am consuming. 

Understanding your metabolism and how it works will benefit you when your trying to lose or maintain a healthy weight.  There are two important hormones called insulin and glucagon.  Insulin causes fat storage and glucagon causes fat to be used for energy instead of being stored.  The problem is there are certain foods that causes the insulin level to rise quickly and when this happens the body goes to work to bring the level down by storing it in the fat cells.  The body is hoping to use it later for energy.  However we continue to eat foods that cause the spike in the insulin level so instead of tapping into the reserve we only keep adding to it.  

Some of the foods that affect insulin and cause the spike in the levels are refined carbohydrates, which include white breads, sugars, most baked goods, and most processed snack foods.   Glucagon is released when we eat protein which can decrease hunger and control your appetite.  This is why its very important to get the proportions of these two hormones correct to lose and maintain your healthy weight.

Poppy Seed Dressing Recipe

1 1/2 tbsp. chopped onion
1/2 c. raw cashews, rinsed
1/2 c. water
3 tbsp. fresh lemon juice
3 tbsp. orange juice
1 tbsp. honey (opt.)
1/2 tsp. celery seed
1 tbsp. poppy seeds
3/4 tsp. salt
1/2 tsp. paprika

BLEND all ingredients, except poppy seeds, until smooth. STIR in poppy seeds. Keep refrigerated. May need to thin with additional water to desired consistency. Enjoy

If you are like most people you struggle with your weight and maybe jump from one diet to the other without really gaining the results you want.  If you do lose those pounds than you struggle to keep them off.

  We usually think of a diet as a momentary thing.  While we are on the diet we confine ourselves so much that we become fed-up and usually give up.  There is a way to achieve your weight goal without depriving yourself.  You can enjoy eating without the guilt (food is not your enemy) you just need to learn what to eat and when. 

Some think that if I just miss a few meals that will do the trick.  However that is totally the opposite.  Did you know when we cut down are body goes into starvation mode and  begins to start storing for lean times ahead?.  Exercise is good but unless you eat right your defeating your purpose.  I would work out five times a week and struggle to lose a pound.  However when I started eating right and working out only three times a week the body fat started falling off.  It’s a great feeliing. Food is not our enemy we just need to know what to eat and what time we should eat. 

The key to losing weight long term is to start making steady lifestyle changes.  But do not think its going to take forever to lose this weight.  You will be amazed how quick and simple it really is. 

 If your like me I do not like to take weight loss pills because of the way that they make me feel (grumpy and irritable) and we never know what side effects we will experience down the road.   To be slim and not be healthy what have you really gained.  

You can have the best of both worlds if you do it right.  Summer is fast approaching so click on the link below and grab your copy of this guide to eating right and enjoy the good feeling you get when you like the way you look.  Do not wait get started today.  Click here for the Diet Solution.

When it comes to heart disease there are some factors we can not do anything about these are out of our control.  However when it comes to our diet there are many steps we can take to control some of these risk factors. Being overweight and lacking in exercise can greatly increase your risk of cardiovascular disease.

We all know there are certain foods that can increase the risk of heart disease. However many of us find it tough sometimes to make changes in our eating habits. I want to give you a few heart healthy tips that will help you to start making changes. Once you find out the foods to eat more often and which foods to avoid it makes it easier to start on the road to a heart healthy diet.

One of the most important steps you can take is to limit your saturated and trans fats. With this step you can start to reduce your blood cholesterol and lower your risk of coronary artery disease. A high blood cholesterol level can lead to a buildup of plaques in your arteries, called atherosclerosis, which can increase your risk of heart attack and stroke.

In order to reduce saturated and trans fats in your diet you need to limit the amount of solid fats that you add to food when cooking or serving like margarine and shortening.  Another step to reduce fat in your diet is to trim fat off your meat or choose lean meats with less than 10 percent fat. You can also use low-fat substitutions when possible for a heart-healthy diet. For example, top your baked potato with salsa or low-fat yogurt rather than butter.

The shelves are full of “reduced fat” however you need to check the labels many of these items like cookies, crackers and chips contain “partially hydrogenated” which means it has trans fats.  Become a label reader check the ingredient list.

There are some fats that are good for you and these are called, monounsaturated fats, such as olive oil, avocado oil and coconut oil. Polyunsaturated fats, found in nuts and seeds, also are good choices for a heart-healthy diet. When used in place of saturated fat, monounsaturated and polyunsaturated fats may help lower your total blood cholesterol. But moderation is essential.

All types of fat are high in calories. I am sorry to tell you but one of the worse things you can eat is the bread dipped in olive oil.  Boy does it taste good, but that is the problem its so good we never stop at one piece.  The bread is like a sponge and sucks up that olive oil, so try to avoid it.

Learn how to control your cholesterol  naturally without pills.  Pills can have dangerous side effects. There are foods you should eat and some you should avoid.   Doctors have said the reason they give the pills, is because they can not trust their patients to change there lifestyles.  I don’t know about you but pills are my last choice.

Sugar and processed foods are the biggest problem when it comes to high cholesterol.  Why do you think the younger generations is having the high cholesterol problems? We need to  stop eating an excessive amount of sugar and processed foods and adopt a healthy eating regimen that includes natural foods.

Include organic eggs, natural meat and poultry, veggies, fruits, raw nuts, coconut oil and olive oil into your daily eating regimen.  Reduce sugar drinks and drink water. Amazing things will happen once your body is hydrated (including regulating cholesterol).

Move it to lose it, Exercise is one of the best ways to regulate your cholesterol levels. Commit today to taking one step towards taking control of your cholesterol, your weight or your health. I hope you make the right choice.

Rainbow Salad Recipe

Here is a basic salad recipe that you can use for any party.

The grating of the vegetables exposes so much of their natural sweetness. Serving the salad like this in a rainbow of colors is always pleasing to the eye. Enjoy it with your favorite dressing.

Ingredients:
Grated Red Cabbage
Grated Beets
Grated Carrots
Grated Squash (e.g. Butternut, Yellow Zucchini)
Grated Jicama
Red, Yellow, and Orange Bell Peppers
Sprouts
Cucumbers
Fresh Green Peas from the pod
Any thing else you want!

Start with: one big salad bowl with fresh, clean, dry greens (baby greens, spinach, lettuce, etc.). Arrange the ingredients from the list on the top, going from the deepest dark colors to the lightest. Top with a dressing of lemon juice and desired oil, with a sprinkle of sesame seeds.

Click here for more great food ideas.

A diet consisting of fresh, untreated foods is essential for the health of your entire body including your skin. Eating plenty of antioxidant-rich foods every day is a key dietary factor, as well as, keeping your digestive tract and liver in good working order. It is important to add fats to your diet however you need to moderate the use of saturated fats, these obstruct the arteries and cause weight problems.  Olive oil is among the healthiest fat to use. Studies show that we need the  benefits of the omega-3 that have the healthy cardiovascular properties.

 The majority of our daily intake of food should be raw becuase the more alive food you eat, the more alive you feel.  In turn the more dead foods you eat, well.. I think you understand.  The reason is raw foods contain enzymes that assist in our digestive process.  The body needs a variety and will not function properly unless you incorporate all the colors of the rainbow into your daily intake. Here is a list of reasons…

• All yellow foods are laxatives.
• All red foods are stimulants.
• All green foods are builders and cleansers.
• All blue/purple foods are healing foods.  

Limit your consumption of sugar and white flour or eliminate entirely from you diet.  Do your best to eliminate fried foods or foods cooked in heated oils, canned, frozen and processed foods, fast food or junk food (i.e. burgers, fries, cakes, pastries, candy, donuts,etc.) and limit your dairy products. 

There are food combination you should avoid. Do not eat starches with proteins, eats lots of vegetables, fruit should be eaten alone. Always chew food well (this is important for digestion) and do not over eat.  Avoid eating late, your body is going into a resting mode so your metabolism is slowing down.

 Many times we do not stick to the plan because we do not know the reason behind what we are doing.  For more great tips click here.

We all are created equal, however when it comes to losing weight we are different.  You need to learn to know your body.  You may be a calorie sensitive person, if so you need to watch your portions.  However if you are a carbohydrate sensitive person, you can eat larger portions of protein and fats, but you will have to watch the carbohydrates. One way to determine is if you have been over weight most of your adult life, its a good chance you are a carbohydrate sensitive person.

 Our metabolic rates are different some or lower than others some are higher. When you learn how to change the metabolic rate of your body you can lose those extra pounds. In three to five days you can get your body into the fat burning mode and the pounds will drop.  During this time its very important to exercise this will speed up the process.  It increases your heart rate and allows more blood circulation in the body. It allows you to burn more fats and when your in the fat burning mode watch those pounds drop off.

You should always drink plenty of water this is a must when you’re trying to lose weight.  Water will help to flush out the toxins in your body and flush out the body fat. Water dose the body good and when your wanting to lose weight it is essential.  Replace your soda with water.

Eat Breakfast, breakfast is very important and should be your largest meal of the day.  You body has just came through at least 8-10 hours of fasting this causes your metabolism to drop.  Try to eat at least 30 minutes after you wake up to get your metabolism moving.

Eat small portions at least every 2-3 hours this will keep your metabolism up and this will cause you to lose more weight.  Dinner or supper should be the lightest meal because your body is starting to slow down and getting into the resting mode. Click for a free sample.

Once you have made up your mind to lose weight, you should make the commitment and go into it with a positive attitude. We all know that losing weight can be quite a challenge. In fact, for some, it can be downright tough. It takes time, practice and support to change lifetime habits. But it’s a process you must learn in order to succeed. You and you alone are the one who has the power to lose unwanted pounds.

Rose, a middle-aged single mother with one eight-year-old daughter, has been skipping sweets for a few weeks now.  She’s also become a stickler for portion control.  She feels as if she’s eating less than ever, and she’s been diligently exercising for an hour at a time at least four days a week.  Yet, she hasn’t lost a single pound.  The question is, “Why?”

This is a dilemma which affects dieters the world over.  They think they are taking the steps necessary to lose weight, but nothing seems to be happening.  In essence, they are trapped in a dieting rut and they don’t know how to free themselves.  As a result, they become frustrated and depressed and may then engage in binge eating.

 One of the problems with diets is that they are often standardized.  As a result, they don’t take into consideration your individual physiology and metabolism.  They provide a cookie-cutter approach to weight loss—an approach which may not work in your individual case.   Another reason that you may be failing at your diet is because of a lack of support.  You may have family members who can eat whatever they want and seemingly not gain a pound.  As a result, they may fill your refrigerator with junk food, leading you into temptation.  Also, you may feel as if you have no one to turn to in order to discuss your weight problems.  A support group is always good.  It keeps us accountable.

Lack of consistency can also be a diet-killer.  You might go on a diet for a while, then quit before you’ve made any measurable progress.  It’s only natural to want to see quick results.  The problem is that healthy weight loss involves losing only a couple of pounds a week.  That means you’ll have to stay on your diet for months before you see appreciable weight loss.  Discouraging?  It can be, but if you keep a positive attitude you can achieve your ideal weight.

You may also be more successful in your dieting if you consider it to be a lifestyle change.  Therefore, your diet becomes a meal plan for life.  This means that you must change the way you look at food.  It is designed to be fuel for your body, and nothing more. 

You should not turn to food to make you feel better or to provide you with a sense of comfort.  A lifestyle change implies commitment; it means that you are prepared to follow the plan for the long haul.  If you feel as if you cannot be on your diet for any appreciable length of time, perhaps it’s time to consider a different diet.

Your aim ultimately should be not simply to lose weight, but to become healthier.  A fad diet will not allow you to reach that milestone.   Therefore, you must choose your diet carefully.

Check out the Diet Solution Click here.