Tips for losing weight healthily

The Australian Dietary Guidelines recommends that we all achieve and maintain a healthy weight. More than half of all Australian adults are above their healthiest weight.

How do you know if you are carrying extra weight?

Most adults can use the following graph as a guide to the healthiest weight for their height.  Draw a line across from your height without shoes in centimetres and a line straight up from your weight in kg with light clothes but no shoes. The point where these two lines cross will land in a BMI range. Your weight will be classified as ‘underweight’ (less than your healthiest weight), ‘normal’ (healthiest weight), ‘overweight’ (above your healthiest weight and at greater risk of some health problems) or ‘obese’ (significantly above your healthiest weight and at greatest risk of health problems).

You can also use the graph to work out what is the healthiest weight for your height. The graph cannot be used for children or people under eighteen years of age because they are still growing and developing.

If you are carrying extra weight losing even 5kg can make you feel better and lower your risk factors for health problems.

Everyday there are new ideas, diets, programs and books telling us how to lose weight. It can be very confusing and hard to know what to try.

It’s easier than ever before to gain weight and harder to take it off. Discretionary foods are cheaper and tastier, portion sizes are larger and we are less active at work and in our spare time.

So to lose weight that stays off we need to make small changes that turn back the clock. We need to limitdiscretionary foods, down size our portions, and find ways to be more active in our everyday lives.

To lose weight, we need to eat and drink fewer kilojoules that we use. Choosing foods from the Australian Dietary Guidelines will help us choose foods that provide the most nutrients, without the extra kilojoules. For example eating more coloured vegetables and salad will keep us feeling fuller for fewer kilojoules. In fact making half our meals coloured vegetables or salad and having smaller portions of the other foods, we can reduce the kilojoules by up to half.

There recommended number of serves can be used to plan meals and snacks for weight loss. Following the serves from the Five Food Groups and avoiding discretionary foods will help most people lose weight while staying healthy. Younger men, people who are taller than average or more active may find they need to include the ‘additional serves’.

Planning is the secret to successful weight loss. By thinking ahead about meals and snacks we can spread the number of serves from the five foods groups over interesting meals and snacks and avoid unplanned eating of extra serves or discretionary foods.

Making a plan for meals and snacks will also make food shopping easier and quicker and cheaper and avoid unplanned extra kilojoules, because then we can buy exactly what we need. Also, knowing a few tips for getting the most out of food labels when shopping can help avoid extra kilojoules.

MORE: How to read nutrition labels for weight loss and health

Eating away from home can be a challenge when wanting to lose weight, but again, thinking ahead and knowing some useful strategies can make it work.

If we eat more ‘mindfully’, turning off the TV, slowing down and savouring food, we can enjoy food more, be more in touch with how hungry or satisfied we are and eat less.

You will find plenty of great information and tips to help you with goal setting, increasing physical activity and making other lifestyle changes to help with weight loss at The Healthy Weight Guide website.

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5 Ways To Stop Yo-Yo Dieting And Stick To A Healthy Weight

Why do so many people struggle with yo-yo dieting?

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One of the most common things I notice is that many people treat weight loss as a “project,” something to focus on for a few weeks at a time. 

You wouldn’t take a bath once and think you were clean for the rest of your life! Similarly, a few weeks of healthy eating will not help you to maintain your weight for a lifetime. 

As soon as you consider trying to lose weight, you need to make sure that whatever method you choose is one that is likely to work long-term.

When I ask people how they can avoid yo-yo dieting, most of their responses revolve around resisting temptation and persevering with unpleasant diets or exercise. But your real focus should always be on how to make changes that are long-lasting in the first place.

Here are 5 tips to ensure your weight loss really lasts: 

1. Make it easy to stick with. 

Most people approach weight loss with an all-or-nothing mentality. They think that in order to lose weight, they have to completely overhaul their life. They replace their old diet with a new one that is completely different. Even if they haven’t exercised for years, they decide they will wake up at 6am every morning and go for a 3 mile run.

It's very difficult to stick to these drastic changes because they are so different to what you were previously doing. And any disturbance to your routine (getting busy at work, getting a cold, going on vacation, or even a poor night’s sleep) can derail your progress.

For changes to have the best chance of succeeding, you have to make them as gradual and pleasant as possible. Make small changes each week, and build it up slowly.

2. Have a life. 

“No pain, no gain” is a great motto for weight trainers, but not for dieters. So many people think of losing weight as a painful and depriving activity. They put off vacations, and avoid eating out during these times.  Long-term changes cannot be painful or depriving. You will not stick with them unless you can still “have a life.” 

This means you have to learn how to eat out, travel and enjoy life, while still losing and maintaining your weight.

3. Welcome the bad days. 

Most diets are strict regimes in which, if you do exactly are you're told, then you're "cheating" or "failing." 

But life really doesn’t work that way. Think of a child learning to walk. Falling over is part of the process. And when you’re trying to change a lifetime of eating and exercise habits, you need to expect to have a few setbacks along the way. Not just expect them, but welcome them. Because they are a key part of improving your eating habits.

What this means on a practical level is that you need to expect:

• A day, a weekend or even a week, when things don’t go to plan. (Expect lots of them!)
• A week or more, in which you're doing all the right things, but your weight still doesn’t budge ( a weight loss plateau).

This is really important! Your weight loss will more than likely not go smoothly, and the more you expect this and plan for it, the more likely you will succeed.

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4. Abandon all deadlines and expectations of speedy weight loss.

Most people who lose weight have built-in expectations of how fast they should lose weight. 

Much of this is the result of brainwashing from fad diet promises  like “lose 30 pounds in 30 days.” 

If you want to lose weight and keep it off, then you need to shift your focus from the speed of weight loss, to the stickability of weight loss. The less you focus on deadlines, the more you can focus on making long-term changes.

Often this is one of the hardest things for people to accept. We all want results quickly. But once you can let go of deadlines, you take the pressure off. If you are in it for the long haul, then the only way things can go wrong is if you give up.

5. Always think long-term. 

Ultimately making weight loss last, and avoiding yo-yo dieting requires staying focused on the long-term. You must always be thinking, Would I still be willing to do this in two years? How about five years? Or ten years? 

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When you put every new action through that filter, you can ensure that you lose weight in a way that makes it much easier to keep it off.

Have you found any tips that have helped you stop the yo-yo dieting cycle? Comment below and share your experiences!


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10 awesome Weight Loss tips and ideas

Lose 10 Pounds Diet: 300-Calorie Breakfasts

Apple-Cinnamon Oatmeal Pancakes

In a medium dish, join 1/4 glass steel-cut oats and 1/3 container skim milk and let stand 5 minutes. Include 1/4 glass ground apple and 1 beaten egg. In little bowl, combine 2 teaspoons wheat germ, 1/8 teaspoon cinnamon, and 1/4 container in addition to 2 tablespoons entire grain flapjack blend. Gradually add dry fixings to oat blend. In a medium skillet, warm 2 teaspoons canola oil over medium warmth. Include 1/4 of the player and cook, flipping once, until hotcake is softly carmelized on both sides; rehash. Makes 4 little hotcakes (2 servings). Present with 1/3 container nonfat Greek yogurt blended with 1 teaspoon cocoa sugar.

Warm Honey Oats

Heat 1/2 to 3/4 glass water to the point of boiling; include 1/4 container oats and 1/2 container cleaved pear. Lessen warmth and cook oats as indicated by bundle bearings. Top with 2 tablespoons ground flaxseeds, a dash ground ginger, and 2 teaspoons nectar.

Veggie Pattie with Apple-Chicken Sausage

Cook 1 little apple-chicken wiener (around 100 calories merits) as per bundle headings. Grate 1/4 glass every sweet potato, Red Euphoria potato, and zucchini; combine and pat with paper towel to retain dampness. Include 1 egg white and 1 tablespoon flour; season to taste with salt, cayenne, and nutmeg. Structure into a patty and cook with 1 teaspoon canola oil over medium warmth until carmelized on every side. Present with 1/2 pink grapefruit.

Blueberry-Cornmeal Muffins

In a huge dish, combine 3/4 glass universally handy flour, 3/4 container cornmeal, 3 tablespoons sugar, 1/2 teaspoon ocean salt and 1/2 teaspoons heating pop. In another expansive dish, combine 3/4 glass without fat buttermilk, 1/4 container canola oil, 1/4 container maple syrup, 2 teaspoons vanilla concentrate, 1 tablespoon lemon squeeze, 1 somewhat beaten egg, 1/2 glass pecans, and 1/2 container blueberries. Gradually add dry fixings to wet fixings and join. Fog biscuit skillet with nonstick cooking splash. Empty hitter into skillet and heat at 350 degrees for 18 to 20 minutes. Makes 12 biscuits. (Remains can be solidified.) Present with 1/2 container skim milk and 1 hard-bubbled egg.

Mushroom and Spinach Strata

Fog the base of a little heating dish with nonstick cooking shower; put 4 cuts of toasted entire grain bread on base. Fog a substantial skillet with nonstick shower; include 2 glasses cut mushrooms, 1/3 container cleaved red chime pepper, and 1/4 glass minced onion; saute 5 minutes. Include 4 glasses infant spinach and saute 1 moment. Beat 8 eggs with 1 container skim drain and pour over bread. Top with sauteed vegetables and 2 tablespoons Parmesan; season with salt and dark pepper. Heat at 450 degrees for 15 minutes or until egg is completely cooked. Makes 4 servings. (Can refrigerate up to 24 hours prior to cooking, including Parmesan just before preparing.)

Ham, Egg, and Cheese Sandwich

Toast an entire wheat English biscuit. On one half, layer 1 cut incline uncured ham and 1 fried egg blended with 1 tablespoon destroyed American cheddar and prepared with salt and dark pepper. Top with remaining biscuit half and present with 1/2 container slashed melon.

Peanut Butter, Chocolate, and Banana Bagel

Toast a little entire wheat bagel (around 2 ounces). Main one half with 2 teaspoons nutty spread and 1/2 banana, squashed. Spread other half with 1 teaspoon Nutella. Top nutty spread half with Nutella half.

Spicy Shrimp Noodle Salad

Cook 1/3 container cellophane noodles or heavenly attendant hair pasta. With 1 moment cooking time remaining, include 1/4 glass each julienned red ringer pepper, julienned carrot, and sugar snap peas. Expel noodles and vegetables from pot; put pasta aside and flush vegetables with chilly water. Add 3 ounces peeled shrimp to pot; stew 3 minutes, channel. Whisk together 1 teaspoon nutty spread, 2 tablespoons rice vinegar, 1 teaspoon chestnut sugar, juice of 1/2 lime, 1 teaspoon sesame oil, and a dash every red pepper drops and ocean salt. Hurl noodles, vegetables, and shrimp with 1/4 glass sprouts and 1 tablespoon each cleaved scallion and slashed cilantro. Shower with dressing.

Smoked Turkey Sandwich with Chipotle Mayo

Mix together 1/4 container mayonnaise with 1 tablespoon every cilantro, cleaved scallion, chipotle chilies in adobo, and lime juice. Spread 1/2 tablespoon chipotle mayo on 2 cuts entire grain bread. Main 1 cut with 3 ounces smoked turkey, 1 cut cheddar, 4 cuts cucumber, and 1 container destroyed romaine lettuce; top with remaining bread cut.

Veggie Burger Rice and Beans

Cook 1 veggie burger as per bundle headings; cut into nibble size pieces and put aside. Include 1 tablespoon minced onion, 1/2 teaspoon cumin, 1/4 teaspoon stew powder, and 1/4 teaspoon salt to low-sodium chicken stock and utilization it set up of water to cook 1/4 glass cocoa rice as per bundle bearings. Blend cooked rice with 1/4 container canned dark beans, flushed and depleted, and 1/4 glass defrosted solidified corn. Top with slashed veggie burger, 1 tablespoon diced avocado, and 3 tablespoons salsa.

Source
http://newsfuzzy.com/10-awesome-weight-loss-tips-and-ideas/

7 Weight Loss Secrets – Changes You Can Make In One Minute

There are some tricks of the trade for staying slim for some women. Why do they keep it a secret you ask? I am not sure, but I wanted to find out what I’m missing. Are there some tips that can help my weight loss journey hit that extra leap? Whether we are losing the baby weight, new relationship weight, or just the day to day extra poundage, it seems you don’t have to completely overhaul what you are doing to start losing inches.

In some studies it has shown that the littlest changes in your lifestyle can actually help the pounds fall off effortlessly, and stay off. That re-gain of the same 10-20 pounds can be a real pain!

Here are some secrets that have been proven to work! And they won’t make you want to pull your hair out while you go grab that Snickers out of the vending machine.

1. Drink TeaCatechins and antioxidants found in green and white tea may accelerate fat burn, and boost metabolism. Women who had the highest amounts of those vitamins from the tea has shown to weigh less than those that don’t sip the brewed stuff.

Here is a recipe for a Homemade Raspberry Sun Tea

2. Enjoy Your Lunch
Eating slowly and enjoying each bite creates a hormone that gives you feeling of fullness. It can also help you avoid getting gas, and stay slim simultaneously. So ditch the distractions like watching television so you can enjoy and savor each bite.

3. Eat Your Breakfast!

I know, you have heard this one since you were a kid, and still hear it from all the nutritionists out there, but it is so true. People that have been eating breakfast since they can remember have a waistline that is about 2 inches smaller than people who skip the meal. The American Journal of Clinical Nutrition reveals eating in the morning can help rev your metabolism and can make less of an enzyme that can raise cholesterol.

Here are 9 Healthy Breakfast Ideas

4. Eat at the Same Time Everyday

It can help drop the pounds. A study at the Salk Institute for Biological Studies in California showed that when mice ate scheduled meals and then fasted for 12 hours at night, their liver burned more sugar and fat. so get your dinner in at the same time if possible, it might speed your weight loss effortlessly. Wouldn’t hurt to give it a try right.

5. Drink Water First Thing
When you first wake up, have a glass of water on your night stand to down as soon as you wake up. Researchers at Virginia Tech reveal that if you drink about 16 ounces in the morning helped people lose about  pounds more than non-water drinkers. Water is filling and if you drink it before a meal you can eat approximately 75- 90 calories less. Drink up!

6. Weigh Yourself
It might be hard to look at sometimes, but the habit helped non-dieters stay on track. Checking out the fluctuations can help you keep on track if it gets to be too much. You can fix your diet for the next few days, because you know where you stand.

7. Workout in the A.M.

Exercising on an empty stomach in the morning improves glucose tolerance, which helps your body burn fat.  Which in turn helps you lose weight faster.

What are some tricks you do to help keep the pounds away? Comment below! I would love to hear any tricks you've found effective and helpful!

Source
http://www.mythirtyspot.com/weight-loss-secrets/