Assuming other factors remain the same, cutting around 100 calories daily will cause you to lose weight nearly one pound per month, and ends up to lose approximately 11 pounds in a year time.  Isn’t it amazing to lose weight without much adjustment in your daily life? As a bonus, you can reduce the sugar and fat intake, and getting more vitamin and minerals not even undergone a tough weight loss program to lose weight.

 Cut Breakfast calories to Lose Weight

• Substitute 1 oz of turkey bacon for pork bacon. Save you 110 calories!
• Spread your toast with 1 tablespoon of all-fruit jam instead of 1 1/2 tablespoon of butter. Save you 103 calories!
• Flavor your coffee with cinnamon or nutmeg instead of flavored syrup.  Save you 98  calories!
• Replace one cup of whole milk with 1/2 cup of non fat milk. Save you Save you 100 calories!
• Use non fat milk and egg white to prepare two slices of French toast, rather than whole milk and egg.  Save you 105 calories!
• Consume two poached eggs instead of two fried eggs. Save you 90 calories!
• Reduce the peanut butter on your toast from two tablespoon to one tablespoon. Save you 100 calories!

Cut Lunch/ Dinner calories to Lose Weight

•  Use non stick cooking spray to grill you sandwich, rather with butter. Save you around 100 calories!
• Steam your asparagus or other vegetables, rather saute them with one tablespoon butter or oil. Save you 100 calories!
• Decrease your size steak from 4 1/2 ounces to 3 ounces. Cut around 100 calories!
• Make a pizza with half the cheese. You still can enjoy the pizza while lose weight. Save you 105 calories!
• Reduce cooked rice or pasta by 1/2 cup. Save you 90 calories!
• Instead of two tablespoon of mayonnaise, use one tablespoon of mayonnaise in your tuna salad. Save you at least 100 calories!
• Eat three slices of Light and Lean Canadian bacon, rather than 3 slices of normal bacon. Save you around 100 calories!
• Apply one tablespoon less butter or oil in your recipe. Save you 100 calories!
• Instead of consuming 2 fried chicken drumstick, eat 2 roasted drumsticks with 1 cup of carrot and greens. Save you 110 calories!
• Replace 1/2 cup of frozen broccoli in cheese sauce with 1/2 cup of steamed fresh broccoli. Save you 102 calories!

 Cut Beverages calories to Lose Weight

• Drink sparkling water with cherry flavor instead of a 5-ounce glass of wine. Save you at least 100 calories!
• Rather a can of beer, drink a glass of ice water with lemon or mint. Save you 102 calories!
• Switch from 12-ounce can of cola to same amount of diet cola. Save you around 100 calories!
• Replace one cup of whole milk chocolate with one cup of steamed 1% milk flavored with a dash of almond extract. Save you 105 calories!
• Drink light beer, rather than frozen or fruit-based alcoholic drinks. Save you 100 calories!
• Get a small or medium size drink, rather than large size of drink. Save you around 98 calories!

(Note: 3500 calories equivalent to 1 pound; 1kg = 2.2046 pound)

The list is endless and you do not need to do them all at once to lose weight.  Just adjust one of them in a daily diet, the rest you still enjoy your meal as usual.  It does not seem difficult to do it to lose weight, does it?  Of course, if you do some right exercise at the same time, the losing weight result is more obvious.

Join the painless way to cut food calories and lose weight healthily.

Obesity and Fast Food

Fast food is all the rage among today’s people especially youths due to rapid expansion of fast food outlets and aggressive marketing campaigns.  This scenario is not only seen in developed countries, but also developing countries.  According to the health experts, this has been linked to expanding waistlines and obesity issues.

Take United States for an example.  According to National Bureau of Economic Statistics’ study, it indicated that fast food companies are responsible for more than 65% of the rise in American obesity.  And more than US$50 billion of the annual health care costs that obesity imposes on taxpayers.

It is also found that one-quarter of the adult population visit fast food restaurants on any given day.  Besides, it is estimated that at least 30% of all United States public high schools offer some type of name-brand fast food; and more than a third of the hospitals selected as “America’s Best” by US news and World Report for 2002, boast a fast food outlet on their premises.

We take Japan as another example.  Is is found that there is a 5-fold increase of fat consumption in Japan since World War II, where more than a quarter of the people’s diet now consists of high fat.  People get fatter, rates of diabetes and other health problems are climbing skyward as a result.

Obesity caused by dietary issue

In fact, there are three things about fast food that experts have worried, which related to obesity and health issues:

1) High-fat content

There is evidence that fast food contain fat, saturated fat, and calories in amounts higher than most consumers need.  Just take McDonald’s as an example. According to US Food and Drug Administration (FDA), it suggests that under a typical 2000 calories-a-day diet, the recommended fat intake should not exceed 65 grams.  In the US, the McDonald’s Big Mac has been found to contain 34 grams of fat – more than half the FDA’s recommended daily allowances.

Anyone who eats 2 Big Macs – which is not impossible, because high fat food food is reported to be addictive, would have exceeded their daily fat requirement.  Another food items sold by McDonald’s in the US, the Spanish Omelet Bagel, contains even more fat ie 38 grams.  Chicken McNuggets, seemingly a healthier option than McDonald’s hamburgers because they have ‘chicken’ in their names, actually contain twice the fat per ounce as a hamburger.

2) Super size meals and drinks

Large serving of food portion nowadays contributes to overeating, and this is one of the main factors leading to obesity issues.  Please refer the food portions article for further information.

3) Fat and  sugar could be addictive

We might know eating less fat and sugar for healthy weight loss purpose.  Anyway, fat and sugar could be addictive, causes you eat more than what you need, and thus creates obesity issue.  In a study at Princeton University, carried by a team of physiologists from two countries, found that rats fed a diet containing 25% sugar are thrown into a state of anxiety when the sugar is removed.  They have withdrawal symptoms, including chattering teeth and the shakes, similar to those seen in people withdrawing from drugs.  Same thing happens to eating fat.  Please read the article weight loss program for further details on how fat fails your healthy weight loss program.

Conclusion for Causes of Obesity

Dietary is very important factor to look seriously if you want to have a successful weight loss program.  You need to aware what is the real causes of obesity and the reason behind besides adjusting your life style and start exercising.

You need to put effort if you really want to get rid of obesity!

Foods to avoid in weight loss program

It is advisable to avoid eating foods high in fat even though you are not in your weight loss program.  Why? This is because your body does not need so much of fat.  According to the United States Department of Agriculture, it is recommended that daily intake for a normal male adult is 2,800 kilocalories (or 11,723 kilojoules) and a maximum of 93 grams of fat.  A meal at a fast food outlet such as burger, fries, drink and dessert can deliver almost all of that in a single sitting.  How about the food you take in the rest of the day?  It ends up you consume excess calories that will be stored as fat, and you put on weight.  Years by years, and you finally decide to search for a weight loss program.

The impact is far more worse than you think.  This is because lovers of burgers, fries, fizzy drinks and other fast foods could be in the grip of an addiction similar to that experienced by users of hard drugs, scientists claim.  And thus you tend to eat more fat subsequently.

According to the study of Ann Kelley, a neuro-scientist at the University of Wisconsin Medical School in Madison, it is found that rats that overindulge in tasty foods in 2 weeks time show marked, long-lasting changes in their brain chemistry similar to those caused by extended use of morphine or other drugs.  That suggests that you could be addicted to food.

In the same study, the overstimulated rats ate up 6 times the amount of fat they normally eat.  Besides, they also increase their intake of sweet, salty and alcohol-containing solutions, even though they are not hungry.  This subsequently leads to obesity, and turns up seeking help from a weight loss program.

How does Fat Fail your weight loss program 1

Biologists are now starting to realise that a binge of high fat diet can trigger physiological changes, which mute the hormonal signals that normally tell you to put down the fork.   In addition, exposure to fatty foods may quickly reconfigure the body’s hormonal system to want yet more fat, according to Sarah Leibowitz, a neuro-biologist at Rockefeller University in New York City.  When that happens, it will definitely fail your weight loss program.

Sara’s experiments reveal that levels of galanin, a brain peptide that stimulates eating and slows down energy expenditure, increase in rats when they eat a high fat diet. In fact, it only takes 1 high-fat meal to stimulate the galanin expression.  And when the effects of galanin are blocked, the animals eat much less fat.  According to her, the peptide is itself responsive to the consumption of fat, which then creates the basis for a vicious cycle.  So if you decide to take up any weight loss program, you need to aware and adjust your diet habit for optimal weight loss results.

How does Fat Fail your weight loss program 2

High fat diet disrupts your leptin system.  Low levels of leptin result in food cravings; while higher level of leptin tends to suppress appetite but are also associated with tissues becoming less sensitive to the hormone, and contributing to craving and more weight gain.  This will cause you to seek for a weight loss solution in later life.

In a study of Diabetes, vol 50, physiologist Luciano Rossetti from Albert Einstein College of Medicine in New York City fed rats a high-fat diet and found that the animals had already lost almost all of their ability to respond to leptin after just 72 hours.

Conclusion

Food and nutrition as well as your lifestyle affect the progress of a weight loss program.  Now you know that you can be addicted to those tasty food especially high fat and sugar diet.  By triggering physiological changes and disrupting leptin system, high fat diet also causes you want to eat more.  Knowing these facts will certainly help you doing better in your weight loss program.

Hope you succeed in your weight loss program!

After collecting and compiling all the information, including some searching work from the internet, I would like to share these health and weight loss secrets with you. I hope these health and weight loss secrets will increase your awareness of drinking enough water in your daily lives..

Health and weight loss secrets #1: Water vs Dehydration

It is found that 75% of Americans are chronically dehydrated. Is this just applied to Americans? The answer is ‘No’. This applies to half the world population. Commonly, people only drink when they feel thirsty. Anyway, if you feel thirsty, you are most probably down about 30 ounces of water.

Health and weight loss secrets #2: Water vs Thirst Mechanism

Statistic showed that the thirst mechanism is very weak in 37% of Americans, and so does residents from other countries. The situation becomes worse for the elderly people. Have you noticed that elderly people generally drink less water than the youngster?

There are quite a number of studies indicate that a lot of people misinterpret thirst for hunger. Unknowing these health and weight loss secrets, people start eating even though the reality is they are lack of water instead of hungry.
So when you want to put something into your mouth next time, pause and ask yourself whether you are really hungry. Most of the time, you may end up a glass of plain water and this definitely will help you in your healthy program for weight loss. A study from University of Washington revealed that one glass of water will shut down midnight hunger pangs for almost 100% of the dieters in that study.

Health and weight loss secrets #3: Water vs Metabolism

Besides health and weight loss secrets stated above, study also shows that even mild dehydration will slow down one’s metabolism as much as 3%. If you are serious in your program for weight loss, you need to know lower metabolism means burn fewer calories, and you will not enjoy optimal results in your program for weight loss.

Health and weight loss secrets #4: Water vs Back and Joint Pain

Preliminary research revealed that 8 to10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers. While waiting for more clinical studies to ascertain this claim, there is no harm if we drink enough water in our daily lives. Read more factors that affect your body needs for water if you really want to lose weight.

Health and weight loss secrets #5: Water vs Cancer Risk

There are few preliminary studies indicated t that drinking 8 glasses of water daily will decrease the risk of colon cancer by 45%, besides slash the risk of breast cancer by 79%. In addition, one is 50% less likely to develop bladder cancer based on the studies.

We might need more scientific clinical studies to support how important of water towards our health and program for weight loss. Besides understand weight loss concept, make use of these health and weight loss secrets to get optimal weight loss results.

Quick tips on how to loose weight and maintain your ideal weight over time.  Get these healthy weight loss tips and enjoy healthy weight loss even though you are not joining any weight loss program.

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There must be a difference between you and them.  But what are they?  The questions bother me much as a lot of my close friends face the same challenges.  And I deeply believe there are people out there facing the same problems:  Losing weight for a short period of time, and the pounds always come back, and usually bring along a few of their friends.

My friends tried various healthy weight loss and diet program.  They also joined fitness center for sweaty workouts.  All did not work well as they expected.  Finally, they came to a conclusion.  They blamed their genetics or other weight loss myth that make them overweight.  They just could not help out even they wanted as their ballooning weight was totally out of their control.

Is that what you think also? It does not matter whether your answer is Yes or No.  Please don’t get me wrong. Healthy diet and exercise are correct ways for healthy weight loss results.  And I do believe you have make your very best to work it out.  So, what are the real obstacles that make you fail in losing weight and keep it off?  Out of my curiosity, I observe and talk to the group of people who are overweight and slim, finding out the actual causes that differentiate them.  I do hope you go through this article carefully, because it will definitely help you for healthy weight loss purpose.

Join the Correct Group of People

Have you heard about the old saying that “birds of a feather tend to flock together”?  It is not just that you are attracted to people that are similar to you, but you actually BECOME like your friends or family members from spending time together often.   In another words, the people you spend the most time with will influence heavily on your lifestyle and eating habits.

How frequent you heard the saying about “like father like son”?  How many times you discover an overweight child from overweight parents?  And have you noticed that the different groups of people that you spend time with are either, almost entirely fit in shape or entirely out of shape?

You need to aware this, acknowledge the real situation before you decide to take further action.  So, let us see what is in the mind of this group of people and what are they doing to maintain fit and slim.

Sharing on Maintaining Healthy Body Weight

The group of people I talk to ranging from gym fans, earthy granola types as well as housewife groups.  They have different views and opinions on how to maintain a healthy body weight that you will not want to miss them.

Rebecca is an office lady from the group who is in favor of gym workouts.  The group of her friends seems never to lack the discipline to hit the gym.  All of them have amazing body shapes as they work out every time.  And of course, they eat healthy food.  They eat less emotionally, understanding what their bodies really need.  They never feel so happy with their good body shape, even though they never joining any diet or healthy weight loss program.

Elaine is an earthy granola type of lady.  She always goes for social services and promotes environmental friendly concept.  Without using makeup and expensive skin care products, she manages to enjoy healthy skin and good health.

And last is Nicole, a housewife who is busy taking care of 4 kids.  She performs exercise 3 times in a week, eat healthy and maintain a fantastic body shape, even after giving birth of 4 kids.  And guess what? Her friends she spends time with are exactly having the same healthy body weight as she is.

What make me curious is what make them all have the same fit and slim body, while what are they doing are quite different among themselves.  After going deeper, I finally discover there are 2 things that clearly every one of these women has in common when it comes to the food they eat and the focus they place.

1) Eat for Nourishing the Body

When they eat, they eat for nourishing the body, rather than eat for pleasure alone.  For example, Rebecca eat food that contribute to her lean muscle mass building.  She understands how many calories and what type of food that her body needs to make her look and maintain fit.  She believes fresh and unprocessed foods will help in maintaining good health as well as body shape, and thus seldom touch fast foods.  Elaine always goes for organic foods.  She cannot tolerate putting man-made chemicals and coloring into her body, which will burden the liver’s work load.  Nicole does not forbid any types of food, as long as she eat a well-balanced diet, including carbohydrates (refers grain here), protein, vegetables and fruits in a correct proportion. (You may refer calculate calories article for correct food proportion for healthy weight loss purpose)

I look back my personal experience.   I lost 8 kg 10 years ago and maintain the weight around the similar level since then.  I have a slim body now and I enjoy having it.  However, everyone said I had a big bone structure 10 years ago.  Even my 20-years experience yoga teacher said it was hard for me to reduce weight as my body was so called “fit body shape”.  But believe me, I was not fit, I had extra body fat that time.  In fact, I neither change much of my lifestyle and daily activities, nor joining any healthy weight loss program.  The main thing I do is just adjusting my diet habit.  Applying 80/20 rules, I include 80% of healthy diet in my meal, while allowing some so called unhealthy food on and off in an appropriate amount.

2) Focus on Healthy Body

When they eat, they think the consequence of the food towards the body.  According to Rebecca, she used to eat for pleasure before she lost weight.  She felt satisfied the moment she ate.  Anyway, she was overwhelmed by the feeling of guilty after that.  Her emotion flies high and down, making her more stress and gain more weight.  After joining her gym program and new gym mate, she starts to learn how different types of food infect her body.  In fact, she slim down by just focusing on having healthy body.

As for Nicole, she never thinks of losing weight in her life.  According to her, keeping an eye on enjoying good health makes she eat healthily and exercise regularly.  When you do the right things, the results will reflect at your appearance automatically.

Conclusion

The root reason a people who can slim down is from inside, not outer factor.  You are in the healthy weight loss progress the moment your mind switch to eating for nourishing and focus on having good health.  Of course, you need to socialize with the right group of people besides understand the other weight loss concept.

Believe me, the root reason a people who can lose weight and keep it off is from inside, the change of mind towards health, rather than just want to slim down because he or she is overweight.

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Even as a baby, all Joan Marie Verba wanted to do was eat. She was an overweight child and then an overweight teenager. She dieted to a healthy weight more than once, only to gain it back, just like millions of others. Unhappy and obese, she lost weight through a weight loss program, only to discover that she was in danger of putting it all on again. She immediately went back to a maintenance program and stuck with it for two years. In the process, she finally changed her attitudes and …

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Weight loss tips #1:  Do not go to a party gathering on an empty stomach

This is one of the best simple weight loss tips for party gathering.  People tend to avoid eating too much throughout the day if they know they are going to a function or party gathering where they will be served food and beverages.  If you are the one of them, please stop doing that because this is a huge mistake for people who want to have a healthy weight loss.  It ends up with extra cravings as you are so hungry when you are there.  You will eat anything in sight without giving too much of thoughts.  So, please have something before you go to a party gathering.  Try it once and you will agree to this simple weight loss tips.

Weight loss tips #2: Bring a healthy choice of food

If you like to eat salad for example, bring a healthy low calorie salad.  Traditional salad such as potato and pasta salad usually loaded with creamy mayonnaise, causing high calories.  Do you know that mayonnaise has 100 calories per tablespoon, which easily cause as high as 400 calories per cup of potato and pasta salad if you put 3 tablespoon of mayonnaise.  So, you can always have a choice to bring a healthier salad.  You can add some fresh vegetables such as cherry tomato, red and green peppers, broccoli or other vegetables you prefer.  Cut half of the mayonnaise and replace it with low-fat plain yogurt.

Weight loss tips #3:  Set food priority to eat

Always eat fruits and salad, following by soup and main course.  Fresh fruits give you water and fiber and make you feel full.  Wisely choose for salad dressing.  Don’t be fooled by vinaigrette.  It is three parts oil and one part vinegar, and many times it has the same calorie content as a creamy ranch or French dressing.  For healthy weight loss purpose, opt for balsamic, raspberry, or red wine vinegar, lemon, or any dressing you make yourself using very little oil.
Beware of the hidden fat in many type of main course food.  For example, some salmon can contain as much as 50% of fat.  That is why you have to know the right food portion and make a right choice.  (Refer my calculate calories article for recommended food portion eaten for healthy weight loss purpose)

Weight loss tips #4: Choose wisely your beverages

I am sure you know that drinking plain water is the best choice for healthy weight loss purpose.  Anyway, you may drink some alcoholic drinks.  If you do, always be a two-fisted drinker – consume 2 ounces of water for every ounce of alcohol.  You won’t drink as much as alcoholic drinks contain much more calories, depending on the proof.  You can refer my tips for weight loss article for some of the alcohol calories.

In addition, please beware of tropical drinks such as margaritas, pina coladas and strawberry daiquiris, as they can easily cause as high as 400 to 500 calories per drink.  Having tropical drinks can cause calories adding up quickly, as most people don’t stop at just one.

Weight loss tips #5: Organize some physical activity at the gathering

Your gathering does not have to only be about eating and drinking.  You can always add in some activities such as dancing, instead of sitting watching television or chatting with food by your side.  Organizing a walk after the meal is also a good idea.

If you cannot avoid party gathering, please make use the above weight loss tips.  For healthy weight loss purpose, please understand the correct weight loss concept and perform right exercise as well as right nutrition in order to lose weight and keep it off forever.