Weight Loss Challenge Archives

12 Top Foods to Avoid to Lose Weight

Losing weight may become a losing battle if you don’t get the basics right. And the most basic thing you need to know is the right food. This, combined with sufficient exercise is the biggest component of any weight loss recipe.

Our focus here is food. When it comes foods, knowing what foods you should NOT eat is as important as knowing the ones you should mostly be eating. Here’s a list of 12 top foods you should avoid, or at least greatly limit if you hope to lose weight.

Let’s start with the obvious ones, Fast Foods. Cheeseburgers, french fries, milkshakes and taco’s are all high calorie foods which consumption would sabotage your weight loss efforts.

They come with no real nutrients, just empty calories in the form of preservatives. This applies to nearly all greasy and sugary processed foods. They are your prime suspects.

If you should go near them at all, it should be as rare, occasional treats. Next come Sauces. You would guess that items like gravies, sweetened condensed milk, cheese sauces and salad dressings are all high in calories. And you would be right.

You should also get rid of extras like cream on your baked potatoes and cream sauces for your pastas. For salad dressings, go for oil and vinegar as alternatives. This will eliminate hidden calories and increase your chances of losing weight.

Table Sugar: For obvious reasons. Sugar is all calories and nearly zero in nutritional content.

Honey: Contrary to popular belief, honey has very little nutritional value. Meanwhile it comes packed with calories—nearly as high as sugar! You should greatly limit your consumption of honey, too.

Soda: Besides their high calorie content and nutritional deficiency, sodas also contribute to tooth decay.

Vegetables with High Starch Content: Potatoes are god examples. Nearly everyone loves them. But beware, potatoes are high in starch, and so the human body handles potatoes the same way it does sugars. A potato meal causes your blood sugar to rise, and they are harder for the body to process. So potatoes and similar starchy foods tend to keep the body in an elevated insulin condition. And that makes weight loss much harder.

Fruit Juice: In themselves, fruit juices are fine. Problem is that majority of what you see as “fruit juice” in the marketplace these days are nothing but high fructose corn syrup. And they’re now implicated in the rampant obesity in our society. So if you must drink fruit juice (and you should!) then make it home-made, 100% pure juice devoid of fructose corn syrup and other preservatives.

Fried Foods: This should come as no surprise to anyone. Most fried foods are high in hydrogenated oil which the human body is unable to fully process. So they get stored as fat, and that’s more weight!

White Bread: Nearly all of the nutrients have been drained out during processing. What you have left is mainly carbohydrates.

Margarine: They are high in hydrogenated oils, which isn’t good for weight reduction.

Caffeine: In itself, not much problem. The problem with this substance is just that it causes dehydration which tends to increase appetite. And if you must lose weight, increased appetite is one thing you don’t need.

Alcohol: It slows down your metabolism by as high as 73%. That’s bad news for weight loss!

Ensure you read the nutrition labels in the foods you purchase. If you stay away from these and similar low nutrition and high calorie foods, you’ll find it easier to lose pounds and maintain optimum weight.

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Workout More To Lose More Weight

Simply put, to lose weight and to keep it off for good, you just have to keep moving! Diet and other things sure play their part. But when it comes to losing weight, keeping it off and staying healthy, nothing is quite as effective as keeping your body moving!

Let me tell you what happens when your weight loss plan consists of only dieting. If you diet to lose weight without adding some form of physical exercise, sure enough your weight will go down. But what happens in such instance is that your body is burning both fat and muscles, and without building new muscles. Some people you see who end up in a worse physical shape after weight loss went about it this way.

But when you build muscles at the same time you’re dieting, you increase the rate at which your body burns calories, your metabolic rate. There are scores of reasons why this is the most sensible way to lose weight.

For one thing, increasing your muscle mass puts your weight-loss efforts in semi auto-pilot. This is because the new muscles you’ve added burn more calories than abstinence from food alone can. Muscles burn calories even while a person is at rest or sleeping. Also, these muscles help to improve your posture or general appearance, ensuring that you don’t look saggy after weight loss.

Fortunately to get the best from workout, you don’t necessarily have to hit the gym with full force. Moderate and regular walking is believed to deliver as much health benefits as intense exercise. In some medical quarters, it is even thought that moderate pace of walking is more effective in burning fat calories than vigorous exercises.

This is based on the thinking that moderate but sustained walking helps the body to mobilize the processes that dip into those calories that are stored as fats, rather than mere surface sugars stored in the body cells.

The research on this is inconclusive at the moment. But what is not in doubt is that walking benefits your body in many ways. And if you are naturally a fast walker, it is recommended that your first 10 minutes should be at a moderate, warm-up pace.

If you have always been a dieter, you should now add some forms of exercises to your weight loss routine to help build your muscles. Even if you have just taken up walking, you are already building your muscles. Upper body exercises are also recommended since walking alone does not fully cater for the muscle needs of these regions.

One major benefit of walking that’s often overlooked is that individuals who frequently walk hardly suffer from osteoporosis as they age. This is because walking, being a weight-bearing activity, helps to increase the bone mass. Why not add walking to your weight loss program?

You Still Need To Watch Your Diet! Of course you still need to constantly look at what you’re eating. This is especially important if you are just starting out in your weight loss effort, which means that you’ve not yet perfected a routine of activities that aid the efficient burning of calories. At this time you need to take in fewer calories so as not to sabotage your own efforts. But do it sensibly. Do not starve your body of vital nutrients.

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Ways to Set Weight Loss Goals

Before setting out on a journey, you must have a clear idea of where it is you are going, right? It’s no different when it comes to Losing Weight. You must set a weight loss goal to ensure you’re heading in the right direction. This will also help to measure your progress and to adjust your tactics.

Whether you’re losing weight for fundamental health reasons or simply to look your best, your weight loss goal still needs to follow the standards of goal-setting, namely, your goal must be SMART—Specific, Measurable, Attainable, Realistic, and Tangible.

Your first task is to determine why exactly you need to lose weight, and how much weight you want to shed. In other words, do you really need to lose weight? Most persons would answer yes to that question, even those you’d think posses optimum body weight.

You sure have a right to decide how you want to look. But generally speaking, people who’re truly in need of weight loss must fall within the following broad parameters: BMI must be more than 25 Waist-Hip Ratio must be higher than 1.0 for males or higher than 0.8 for females. Abdominal Girth measurement must exceed 40 inches for men or 35 inches for women.

These are general rules, for sure. You may have other more personal reasons for wanting to drop some pounds. But before setting a weight loss goal based on reasons outside the ones given here, ensure you see your doctor for proper advice.

But having determined that you DO NEED to lose weight, then move to the next stage. Set a measurable and reasonable goal for yourself. For most persons, the general recommendations set out by the American College of Sports Medicine would work just fine: aim at losing 5-10% of your body weight or one to two pounds per week.

Another way to go about it is to set a target that helps you create continuous calorie deficit over time, and see how your body responds to that. The focus in this method is sustaining everyday health habits that help you reduce calories and lose weight. This is best achieved with a combination of diet and exercise.

Whichever plan you elect to follow, you must measure your achievements or results. This helps you keep track of your progress—or the lack of it. To increase the chances of attaining your weight loss goal, you must also be specific about how many pounds you need to lose each week, each month or per year. This will depend on your current weight and desired body weight, of course.

Your goal must be realistic, otherwise it won’t be attainable. If you set a goal that your current schedule, stamina, health status or a combination of other factors would not allow, you’d be setting yourself up for failure. Of course, being realistic doesn’t mean you can more or less do next to nothing.

Remember that one of the ingredients of a good goal is that it must be TANGIBLE. The way to go about it is to set reasonable, attainable goals and gradually scale things up. For example, you could start by replacing your high-calorie breakfast meal with something healthier.

Goals are also easier to attain when you break things down into smaller, specific units that are easier to focus on. It’s also okay to adjust or even change your goals to make them easier to attain, such as by increasing the length of time required to lose specific weights.
The most important thing is to stick to your weight loss goals until they’re attained.

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Stay Motivated, You Too Can Lose Weight!

You’ve always known that your weight is on the high side or is getting out of hand. And no doubt, you’ve severally considered embarking on a Weight Loss Program. You may even have started once but soon lost interest. Why? Perhaps the sheer amount of task required to lose weight overwhelmed you.

Quite often, what is lacking is the will, or the motivation to START and to CONTINUE. That’s where you need to work on. Fortunately there are ways to overcome that challenge. Here are three ways to motivate yourself to take action to lose weight and to continue taking more action.

Break Tasks Down: It’s human to feel intimidated by the sheer size of task at hand and the amount of time and energy needed to tackle them. And it becomes even more paralyzing when the task appears to be long-drawn and burdensome.

Once a task looks that way, we often tell ourselves that it’s too much work and that we don’t have the required time to begin. And frankly, one may really never have that kind of time! The way out? Break things down into smaller bits of tasks that the mind can easily size up.

What this means is that you could break the required amount of weight you need to lose into smaller pounds or kilograms that can be tackled in a week or two. This approach will make the task to appear more manageable.

As with every other task, what happens is that the moment you achieve each little identifiable bit of the goal, say 2LBS. in two weeks, your confidence grows and a momentum builds which further motivates you to take more action and embark on the next task.

And it goes without say that each time we accomplish any task related to our ultimate goal, the larger goal appears within sight—and that thought gives a person the inner strength to go on.

Think Of the Ultimate Reward: There are too many reasons why you should want to bring your weight to within acceptable limits. Imagine the impact on your confidence as you begin to wear those clothes you once thought were for better-built individuals!

How about the impact on your immediate, long-term health and general sense of well-being? Let’s not even get started along that line. In fact, there isn’t a single reason why anyone would want to stay overweight.

These thoughts alone could give you all the motivation you need to start working on your weight and insist on seeing results.

Fight Discouragement: There will be times when you would feel like you can lift up and touch the skies! Conversely, there will also be times when your achievements and motivation level seem to go into a slump. Accept both as facts of life, and continue anyway.

Remember that as far as the task of losing weight is concerned continuity yields the greatest benefits. As long as you continue to implement certain aspects of your program, you’ll never quite go back to your original weight, even if you don’t seem to be losing as much as you would have loved to.

It’s like riding a bicycle: you’re unlikely to fall flat as long as you continue pedaling! So in your weight loss efforts, refuse to quit completely and you’ll eventually feel motivated to rev things up and make greater progress.

Remember that it is a lot easier to work ourselves into feeling like doing something than to wait until we feel like starting. It often works out that when you continue to do something towards the attainment of some cherished dream, somewhere down the road you’ll usually pick up the motivation to continue.

Diet is a very important factor for the survival of a People. A good diet is based upon the organic elements that give and sustain life. Daily Nutritional Cleansing is the key to your good health. Many people take the human body and its functions lightly.

They do not consider what they consume as having a direct and permanent effect on the quality of their overall health. Remember you are what you eat.

So if that great shape, high self-esteem and good health are dear to you, stay motivated and continue with your Weight Loss Program!

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Hidden Sources of Calories!

If you truly desire to lose weight, then you’ve no doubt been watching how much calories you consume each day. Problem is, no matter how hard you’ve tried, you don’t seem to be making much progress, right? Blame it on hidden calories!

Next to insufficient workouts, ‘invisible’ calories have been identified as the next greatest cause of inability to lose weight. You must now be wondering where these calories are lurking. Well, they are where you least expect them. Hidden calories in food come from various sources. And they come in small quantities, but when you add them all up, the sheer size may surprise you.

To be sure, calories provide the body with necessary energy. But too much of it will give you an undesirable waistline and more. The calorie count of your meal can be reduced if you decide today to account for everything that passes through your lips, no matter how small. Consider the following, and see if that’s where your extra weight is coming from.

Salad Dressings: Most creams and dressings are rich in mayonnaise components. There are also hidden calories in salads, vegetable dressings and meat. CalorieGallery.com notes that 45g of Ranch dressings could offer upwards of 209 calories.

And quite often, much more than that is required to properly drench the leaves to most peoples’ tastes. Now you get the picture, don’t you? So, could you have your vegetable salad without dressing, or at least with far less of it?

Cheeses: Grated parmesan cheeses are generally considered harmless. But are they? Not according to recent findings. Indeed, it’s now known that adding cheese to your vegetable salad seriously detracts from the health benefits of the salad, since cheeses and creamy dressings pack up to 500 calories, according to Centre for Science for Public Interest.

Condiments: This is another hiding place for calories. Nearly all condiments contain loads of calories in disguised forms. For instance, are you aware that ketchups are no more than sugared tomatoes?

According to NutrientFacts.com, 1 tablespoon of it packs 200 calories! So in the end, if you avoid sugary beverages but regularly feast on ketchups, then you are like that proverbial African bird that flies off the ground only to perch on an anthill!

Here are a few other calorie suspects: Mind how you taste those macs and cheese you’re preparing for your kids, a forkful could gift you 54 calories. Similarly, you don’t have to finish-off the left over chicken nugget from your kid’s dinner plate; 50 calories could be the price you pay.

If the server refills your soda during lunch or dinner, you might just be accepting 100 extra calories. So tell them you’ve had enough!
That chocolate sandwich cookie—you don’t have to eat it, it may be worth 45 calories.

A handful of jelly beans from a co-worker’s desk may look like a friendly gesture, but are you ready for 60 extra calories for that brief chat? Your kid’s juice box has apple juice remaining. If you finish it off, you just may have sucked in 30 calories through that straw!

In themselves, none of the calorie weights listed above amounts to much. But as an extra, incidental calorie load, they could pose a serious problem to any real attempt to lose weight! So you need to watch out for them. Remember You are What you Eat!

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4 Weight Loss Tips for Every Woman!

It is the dream of every woman to maintain a great shape, look healthy and stay healthy. Unfortunately this is one dream that has remained just that—a dream—for most women. If truth be told, most women secretly wish they could swap their body for something slimmer, more supple, more athletic, and above all, one that reflects their true age, if not much younger!

But modern diet and lifestyle have constantly stood in the way of achieving this dream. And as if these aren’t enough, certain biological factors have further conspired to make it easier for the average woman to add weight than lose them, especially women of childbearing age.

Most of these biological factors are beyond the control of women. But biology represents just one of the 3 pillars of overweight and obesity. The other two are diet and lifestyle. Fortunately, these other two factors ARE within your control.

The truth is that apart from instances of rare genetic anomalies, your diet and the lifestyle you adopt are the two greatest causes of weight problems. Foods rich in cholesterol and a sedentary lifestyle are just the perfect formula for not only disproportionate body shape but also complex health problems.

But what if you are already overweight or simply desire to drop a few pounds for either health or personal reasons? Here are 4 weight loss tips that have worked for most women, and pretty much everyone else.

Work Your Muscles: this entails engaging in varieties of physical activity throughout the week, if not the day. It includes going outdoors and playing physically-demanding games with friends, running, jumping with rope and doing similar things that help burn fats and calories faster. Don’t have much time for scheduled exercises?

Then in the course of your daily activities try using the stairs rather than the lift, try washing your car rather than paying someone else to do it, carry your grocery bags yourself most times, park your car some distance away from the office and walk the rest.

In themselves, each of these activities may not appear to amount to much exercise. But put together they all add up to work your muscles and help you burn fat.

Consume Lots Of Fruits And Vegetables:—at least 5 portions each day. These are not only rich in nutrients; they also come with lots of fiber that give you that feeling of fullness which eliminates the urge to indulge in further meals. So replace those ice-creams with banana or apple and those fizzy drinks with your home-made fruit juice. The result will amaze you.

Drink As Much Water As You Possibly Can Throughout The Day:
Water not only makes you feel full, but more importantly, it helps detoxify your body, which is very crucial because toxins are partly responsible for weight gains. So take water in place of soda.

Keep A Positive Outlook: this may seem commonsensical. But unknown to many, stress has been identified as one of the hidden causes of weight gain, especially among women. So get lots of sleep, engage in yoga, and spend time with friends, kids, or pets. Generally take steps to eliminate as much stress from your daily life as possible.

The four steps given above are neither too difficult nor too easy to follow. But they are weight loss tactics that can help every woman to get in shape with time and stay in shape ever after—as long as one sticks to them. So I advise you to give them a shot and observe the difference in the way you look and the way you’ll feel.

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Donna Krech Review

Donna Krech is noted for her versatility: a renowned fitness trainer and at the same time a motivational speaker and author. She packs over 25 years experience in the weight loss and fitness industry. She is also a respected media personality who has hosted several national TV shows.

You’re right: Ms Krech is more popularly known for the fun ways she employs to help people lose weight permanently. But it is her ability to motivate her audience to voluntarily get involved in the whole process that has marked her out in the weight loss industry.

And we really don’t expect any less from anyone who’s shared the stage with such personalities as Jim Rohn, Brian Tracy, and other top motivators. Thus, despite her primary niche which is the weight management field, Donna Krech is definitely an expert in the business of motivational speaking in her own right.

Entering the fitness and weight management business in the early 1980s, Ms Krech has observed all the highs and lows of this exciting, and sometimes frustrating field. She has seen what works and what doesn’t, what motivates people to work at losing weight and what discourages them, why some lose and regain the lost weight and how to lose it for good.

Drawing on that 30-year experience, Donna has developed a cutting-edge, ahead-of-the-pact program that enthusiastically involves the audience as they come to understand the true solution to permanent and beneficial weight loss.

Her Thin&Healthy licensing program has seen millions around the world lose millions of pounds. And as she often states, her goal isn’t just to help people lose weight, but to help them learn the lifestyle that would make it unnecessary for them to need to lose weight again.

This is the proven methods that she has taught to over 1500 audiences in more than 26 countries. And if you are aware that over 97% of those who lose weights through the commercial weight loss organizations often gain them back, you’ll appreciate Donna Krech’s novel idea.

Moreover, her animated, energetic, and positive and passionate manner of speech delivery often captivates every audience. Isn’t it true that how we say things is as important as what we say? Ms. Krech reaches out to her audiences in ways that truly move them to action.

Which is why her 75 Thin&healthy locations continues to attract more and more weight loss enthusiasts who have continued to see their dreams come true in more ways than one.

A visit to her website and blog easily demonstrates that Donna Krech doesn’t necessarily have her eyes in your pocket. Based on the resources I found there, it would seem that above all else, she genuinely desires to help people improve various aspects of their lives—including their mentality.

Thus, Donna Krech’s teachings isn’t all about wealth and health.
For example, she lists “Blessings In Burdens” as among the things we all should embrace. She explained this to mean that without the difficulties and adversities that we all encounter every now and then, there would be no basis for faith. Difficulties and adversities, she said, strengthened her own faith and self-belief.

She therefore advised her audience to see opportunities in what appears to be only obstacles. She also cautions against living a life that lacks meaning, a purposeless life. Above all, Donna Krech encourages us all to live in such a way as to leave a good legacy behind.

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Obesity and it’s health related illnesses is the Number 1 cause of death in the United States. Prevention is generally acknowledged to be the best approach to health-related issues. This is understandable since most health problems today defy curative measures.

But even for those ones that can be cured with relative ease, why go through the pains, the inconveniences, and financial costs of medical treatment when the condition could so easily be prevented in the first place? So either way, prevention is still a lot better than cure.

Fortunately, most health problems can be prevented, including obesity. Recognizing the causes and symptoms of a health issue way before it becomes a full-blown problem is the first step towards preventing it. Listed below are 6 steps you need to take in order to prevent this seemingly unstoppable national epidemic called obesity.

Watch What You Eat: yes, you must have heard this a million times before. But if you’re obese or even overweight, chances are you’ve taken this caution for granted. By simply forming the habit of reading the labels on all food items you purchase, especially the processed ones, experts agree you’re well on your way to cutting obesity risks by more than half.

Eat Healthy: of course the only reason you are reading those labels is so you can choose what to eat and what to avoid. The FDA recommends that a person’s daily calorie intake should not exceed 2000, and must come from such food varieties as fruits, vegetables, legumes, dairy products, meats, and bread.

Please, do not take note only of the food categories included here, such as dairy products and bread. Also note what your total calorie intake from the list must add up to. Ultimately, that is what Healthy Eating Means.

Watch Your Weight: you should regularly monitor your weight, especially if you or members of your family tend to have weight problems. Investing in a scale for the home will make this easier.

But don’t go to the other extreme—spending the better part of your day on the scale. You should weigh yourself no more than once a week. Meanwhile, take appropriate steps to lose every extra weight you see yourself adding.

Stay Active: this is probably one of the simplest ways to stay in shape. And it doesn’t always mean going to the gym (although that can enhance your results). But most times, simple activities like taking brisk walks in the neighborhood, taking the stairs rather than the lifts, walking or biking to the malls can yield great results when done regularly.

Drink Water! Sounds simple enough. And maybe that’s why the vast majority of persons ignore it. The thing is that when you form the healthy habit of frequently drinking water, the urge to indulge in foods is greatly reduced. Reason: some minds interpret dehydration as hunger (rather than as thirst!).

The FDA recommends 8 to 10 glasses of water each day. Besides helping in the fight against obesity, adequate water in your body also helps to detoxify your system, cleansing it of impurities.

Eat Only When You Are Hungry: studies have shown that most people who are naturally trim only eat when they are hungry. Resisting the temptation to eat a particular meal just for your love for it can be a great way to prevent obesity.

Yes, there are a few cases where obesity is traceable to genetic factors. But we must all admit that such instances are few. For most of us, simply taking control of what enters the mouth and combining that with a fairly active living will do the trick. If you discipline yourself along this line, you’ll soon discover that obesity is not as unstoppable as the numbers may suggest.

REMEMBER YOU ARE WHAT YOU EAT!

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4 Ways Quick to Shed Those Unwanted Pounds!

It is now generally known that an overweight person runs a high risk of many health disorders: diabetes, heart diseases, high blood pressure, stroke, cancer, lethargy, etc. Understandably, nearly everybody wants to keep their weight and waistline within acceptable limits.

Not only does a normal body mass index (BMI) help to keep these ailments in check, it also promotes a general feeling of well being and liveliness.

What if your weight is already above what is considered healthy? Do not worry. Sure you’ll need to drop those extra pounds. But the good news is that as far as losing weight is concerned, nobody is really too far gone. There are healthy ways to lose weight—and fast. Here are 4 quick steps.

Watch the calorie content of what you eat. Did you notice the difference? The advice is not a blanket ban on most of the things you eat, but how you eat them. Take meat as an example. It’s often demonized when it comes to losing weight, as if meat is generally a bad thing.

It’s not. But if you’re looking at losing weight, you’ll have to drop red meat and go for white meat and poultry products and fish. Even if you can’t resist burgers and sandwiches, then go for those having poultry and fish centers! The reason is that white meat and poultry are low in cholesterol and trans fat compared with red meat.

Eating soups and salads as starters before the main meal is helpful also. They seem to curb your appetite and hence the quantity of food you’ll eventually consume. Of course, controlling your hunger and limiting the portions you consume are very essential factors when it comes to losing weight.

Ideally, the soups and broths should be made of vegetables so as to not only give you a feeling of fullness but also supply essential nutrients to your body. For the same reasons, your Salads must include green, leafy vegetables that will provide you with fiber and make you feel full.

And if you truly want to lose weight fast, then resist all temptations to indulge in those fizzy and carbonated drinks. They’re all packed with calories that go straight to your waist moments after you finish drinking.

Drinking large quantities of water at regular intervals often helps to curb the appetite for soda and the like. Water helps a lot in weight reduction. In addition, regular water intake helps to clear your body of harmful toxins, some of which are implicated in unexplained weight gains in the first place. Wouldn’t you rather drink more water?

A healthy diet is a must for anybody wanting to lose weight. But it’s not everything: to really lose weight fast, you can’t run away from exercise.

But not to worry, to lose weight through exercise, you really don’t need to spend the better part of your day at the gym. Simple activities such as brisk walking, bicycling, swimming, dancing and step aerobics are all excellent ways to burn fats at various regions of the body. Each hour spent engaging in any of these forms of exercises can help you shed some 800 calories each day!

So there you have them, four steps to lose weight fast. On a final note, losing weight fast is not about going on a crash diet or hitting the gym with a vengeance. Most persons who take that path soon tire out. The key to losing weight and staying that way is dedication, motivation and determination to stick to a plan, such as the one outlined here.

So Let’s Get started

LOSE THE WEIGHT THAT YOU HATE!!

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