Weight Loss Motivation: Weight Loss Stories and Quotes

Positive thinking in any aspect is the first and foremost formula to initiate any kind of works. It will be like; if you are trying to lose weight or looking for an expert advice for your first 5 kilo Weight Loss Motivation – Today we here at My Health Tips Online will be discussing about Weight Loss Motivation, weight loss motivational quotes, weight loss motivation stories so, without wasting much time let’s get into the point.

Weight Loss Motivation Stories

For instance we would like to take an opportunity to tell you one factual story of a women name Jennifer.

Motivation For Weight Loss

As Jennifer is just 5 feet 2’’ – While she is growing up, she became too much fatty, as the right time came to marry; she went to many Weight Loss Motivation Classes, had several weight loss motivational quotes, however she haven’t became as she wish to pose to cameras and mirrors, this in turn made her avoid lavish parties, pubs – since, most of the situation were likely criticizing her all the time.

Once, she read a book named “Weight Loss Motivation by Walking, Running, and Drinking Water” – Thereby she understood there is a great stepping stone after all failure in life or whatever, from that day to till today is a energetic as new born baby like – She can run very fast, ride bike, go to parties and pubs.

The beauty of this weight loss motivation stories is for “every failure life story there will be a definite success ahead”.

Weight Loss Motivation

Weight-Loss – Nowadays, each and every individual are facing weight loss treats which is due to lack of Weight Loss Motivation from experts or yourself.

Motivate Yourself – This is something like boosting yourself whenever you feel discouraging on yourself.  I’ll explain you with a short story – Stone Story: if you are trying to break a stone into several pieces but after prolong hitting if the stone still not breaking, it doesn’t mean that all you effort on that stone is wasted, what we mean to say is – if you are working on a particular task with sincere effort, you work was not at all wasted, it will definitely show you results in the coming days. Always try to motivate yourself because motivation is a biggest mile stone for every success story.

Weight Loss Motivational Quotes

Love You Self (Body) – We often here words like being confident, energetic, positive and sometimes we might have written in some sentences, when you are depressed or feeling give-up, just put these words into practice, seriously you’ll love to live and these will be your best weight loss motivational quotes, all the chance in losing weight as soon as possible.

Well Planned – To protect you from chronic diseases eat diet foods, zero fat oil, low fat dairy food will provide you what your body actually in-need of.

Plan Yourself –  You may be having a plan of eating same food for each day, but to weight loss yourself you need to change the fitness plan of your routine eating’s – Actions like hula hooping or dance.

Today is you’re Another Chance to Change – Weather you are trying to lose weight or trying to gain weight; all things will come true provided, you are motivated by yourself but

Begin With Pity Goals – Start your day with very small wishes like – Would like to go to Jogging, Walking or Running. These will motivate you to live happy life; thereby you have none.

You’ll Hurt Today But Tomorrow You’ll Fell Great Of You –  All your arms may be shaky in appearance, but if you are strong enough to motivate yourself, one day that is tomorrow those shaky, loose muscles will be slim and smart enough to stand in crowd.

Being Tuned – Make sure you have a very good looking toned body not like bulky muscles, ripped abs.

Be Bold While Doing Workout – Be sure while doing long exercises like Monkey Push, Triceps down Dog or Ballet Half Moon Kick. It will give you strong confident.

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Wrapping Up

This is all about Weight Loss Motivation, Weight Loss Motivation Quotes, Weight Loss Motivation Stories – If you have any sort of doubts or having any doubts to ask us do let us know through comment.

How To Get Rid Of Bloating – Bloated Stomach

Bloating means your stomach become swollen with fluid or gas, for some it may appears like swelling, increase in abdominal area which ultimately leads to severe abdominal pain.  Today we here at My Health Tips Online will be discussing about most common problem for any girl (i.e.;) How to Get Rid of Bloating . We hope by now all you search for getting rid of bloating will stop here.

How to Get Rid Of Bloating

If you are severely suffering with above Bloating symptoms then, our best advice is to showcase your problem with the best doctor immediately so that you avoid more sick leaves.

  • If in case, you haven’t treated urgently then it will surely effect all your social activities.
  • Bloating could show a lot impact on your life if not treated immediately.

However, it has become one of the common condition in every adults globally since, anybody can become a victim of Bloating.

What Causes Bloating and Gas?

So, What Causes Bloating? did you ever thought it would because of below points?

  • Chronic constipation
  • Abdominal bloating
  • Fluid in the abdominal cavity
  • Unnecessary gas in the intestine.
  • Consuming too much air.
  • Constipation.
  • Bigotry to various foods such as dairy products.
  • Eating food too hurriedly.
  • Eating too much.
  • Unexpected weight gain.
  • Prickly bowel syndrome.
  • Bacterial overgrowth in the small intestine.
  • Having fizzy beverages.
  • Menstruation.
  • A lot of stress.
  • Continues Smoke.

Due To Bloating, Is There Any Disorders?

How To Get Rid Of Bloating
How To Get Rid Of Bloating

Certainly Yes!! what are they?

Once you get bloating or severe pain frequently; it may also one of the mild symptom for getting cancer, liver disease, kidney failure, congestive heart failure, and some other disorders.

What Are Best Practice To Get Rig of Bloating?

So far, there is no direct medicine to to get rid of bloating but, we at My Health Tips Online for all time suggest you to avoid fizzy drinks and foods that cause wind, as per your diet schedule; take regular exercises and eat home foods.

As we said earlier Bloating is impossible to get rid but however firstly you have to treat the illness in a natural way. So, without treating the condition it is impossible to get rid of bloating so, treat first.

A severe bloating problem for your friend may not effect you in any way but however if you encounter such mild issues don’t take any more chance so better know about it early so that you yourself can properly diagnosed.

So for we have gone through causes of bloating but for now we will discuss about “Bloating Symptoms”.

What are the Symptoms of Bloating

For sometimes the symptoms of Bloating are Specific but, for some time it is indefinite.

There are four possible symptoms of bloating that really make to feel like life threatening issues – Here we go:

  • Accumulation of fluid in the peritoneal cavity.
  • Weight Loss
  • Pain in Abdomen
  • Fever

Accumulation of fluid in the peritoneal cavity (Ascites):-  In most of the cases it is caused due to liver disease or cancer.

Weight Loss:- Did you ever felt like losing weight loss suddenly? then this could be a symptom of bloating.

Pain in Abdomen :- If you get severe pain in abdomen then we highly recommend you to consult your nearby doctor for prior prevention steps.

Fever: – A sudden fever and obstruction in your bowel would be a sign that your body is about to effect with bloating.

What Are The Best Ways to Prevent Bloating?

  • Eating Right Food at Right Time
  • Avoid Habits that Attracts Bloating

Eating Right Food at Right Time

  • Limit your intake of fatty and processed foods
  • Avoid foods that cause gas
  • Select your beverages carefully
  • Cook vegetables always before eating
  • Avoid frozen and sugar-free foods
  • Have a lot of fiber foods
  • Avoid hot spices
  • Limit the intake of salt
  • Take anti-bloating foods
  • Gain from pro-bio-tics
  • Quit smoking
  • Beat the stress
  • Do some workouts

Avoid Habits that Attracts Bloating

  • Take your time
  • Eat often, but little each time
  • Avoid eating late in the night
  • Stop using that straw

What are Home Remedies to get rid of Bloating?

Best remedy for stomach soothing and reduces pains from gas. There is a special ingredient in peppermint that will prevent bloating.

Here the best prevention step to get rid of Bloating :-

  • Peppermint Tea
  • Chamomile Tea
  • Ginger
  • Pumpkin
  • Bananas

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There are the best home remedies to get rid of bloating – How ever Bloating is not life threatening, however it’s absolutely an uncomfortable sensitivity. It be able to also be awkward. Fortunately, you can get rid of bloating with just some easy food and lifestyle changes. That can make a gigantic difference.

How to Gain Weight: Healthy Foods, Diet Plan To Gain Weight

Today we here at MyHealthTipsOnline  will be discussing with you some some of the best ways to gain weight, while the most of the populace are seriously looking for How to Gain Weight –  While some are knowing all the prevention methods and doing quite reversely. so we highly recommend you to follow our healthy ways to gain weight very quickly without having those chemical medicines.

How to Gain Weight
How to Gain Weight

Diet to Gain Weight

We usually see many people around us eat too much foods to gain weight quickly but, eventually they fail to gain wright – Here i’ll be sharing some of the calorie rich food to be taken to gain weight very quickly. Let’s get started.

How to Gain Weight for Healthy Life

Some healthy ways to gain weight when you’re underweight:

  • Eat more (Try to make time table for having at least 6 times a day (Small meals, not at once).
  • Choose nutrient-rich foods (Eat rich foods like Avocado, Peanut, Cheese, Vegetables and Nuts and Seeds.).
  • Try having shakes (Sometimes, It is better to have liquids rather solid).
  • Have any type of rich-drink after A great meal (35 Minutes after a complete meal).
  • Have Bite Like Peanut, Avocado, Whole milk and Cheese (Specially at at Night Times).
  • While having meals or Breakfast or dinner try adding dishes like cheese, eggs and stews.
  • Don’t eat occasional food too much (Have creams but has to be limit) .
  • Exercise (Go to gym and take some precaution steps to gain muscles)

Here Are The Healthy Foods to Gain Weight

  • Avocado : If you have heart problem, want to reduce fat levels than this is just for you;  really Avocado is having full of Nutrients, people who take this regularly as a mean to gain weight can have like 110 grams which gives you 210 calories immediately and is henceforth an scintillating fruit for those who are hopeless to gain weight.
  • Peanut butter: Many experts of our team advice us to regularly have One tablespoon of peanut which roughly gives you 90 – 95 calories and it is also a good protein diet.
  • Red meat : Red meat has got numerously protein like no other meat has build-in, if you are a gym master and would like to build for you and your associates we highly recommend you to have Red Meat as your major food (Rich in Proteins and Other Nutrients).

Advice: Eat Red Meat as it is safer than regular meat and is chemical free.

  • Whole milk : Milks shakes are great source for rich in proteins and nutrients like Vitamin A and D, like 10 Millie Liters of milk gives you 11.7 grams calories and 0.43 grams of protein.
  • Cheese: Having cheese is the best way to gain weight with a fast metabolism, as it is backed with all necessary nutrients; why only protein but with calories, calcium and some good fats. selecting the exact type of cheese gives a good dose of these necessary nutrients. A great benefit is adding cheese with salads, spreads, sandwiches etc…
Does birth control make you gain weight -why am I gaining weight

Here we go – Does birth control make you gain weight?  lets get started; Many of my cousins are gained through birth control, in the same way many of my colleague are having very bad experience on birth control so, I have three truths to tell my beloved visitors about birth control – Here we go.

Truth 1:  Women on the pill don’t gain any more weight than women not on birth control.

This says that gaining weight is on your ages or foods you consumes or the diet you take, many may get benefited from pill but some are not.

Truth 2: The shot can lead to weight gain for some women.

There are only some percent that out of 10 users only 4 may gain weight.

Truth 3: Healthy choices you make now not only will make you feel better, but also will prevent diseases like high blood pressure and diabetes when you are older.

  • Drink more water
  • Eat more breakfast
  • Eat more vegetables like carrot.

How many calories to gain weight

  • The Ideal Caloric Surplus for MEN: 250 calories per day.
  • The Ideal Caloric Surplus for WOMEN: 125 calories per day.
Gender Ideal Rate Of Weight Gain For Building Muscle
Men 0.5 pound per week.
(2lbs per month)
Women 0.25 pound per week.
(1lb per month)

Final Words

So far we discussed about How to Gain Weight – Hope all of  you get benefited soon after practicing our expert recommended words. If you have any queries kindly let us know through comment or have any additional words to be added are really welcome.

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Top 20 Home Medicines For Weight Loss

Decreasing the body weight of a person by eliminating the fat remains of the body is known as weight-loss. Those who are overweight or overweight have to opt for various natural alternatives for weight-loss to prevent creating various health issues relevant to being overweight like diabetic issues, high blood pressure etc. There are an worrying amount of people out there affected by overweight and who want to do weight-loss. For many people diet plans will not work for weight-loss. They can opt for various readily available home medicines for weight loss to control their body weight.

Signs Or Symptoms Which Show That You Need Weight Loss

Having some of the following signs shows that you need some kind of weight-loss to keep in good health.

  • A unusually high BMI
  • The range displaying that you have obtained weight
  • Clothes sensation stronger and needs bigger size
  • Having bulged waist
  • Breathing problems
  • High blood Vessels pressure
  • Diabetes
  • Joint pain

The Causes Of Overweight Or Obesity

The causes of being overweight which create it necessary for a individual to go for weight-loss solutions are:

1. Risky Diet

Having an diet plan program program strategy loaded with calorie consumption and consuming over scaly sections can cause to obese problem.

2. Inactivity

If you have a non-active way of lifestyle, you usually put on whole body body weight as the calorie consumption are not used up and they get customized to fat.

3. Medical care care Problems

Medical issues like Crushing problem, Poly-cystic Ovary etc can cause obesity

4. Pregnancy

Women usually improve whole body body weight during maternity and for some women it is very complex to reduce it after the kid is designed. Here are the efficient suggestions to reduce whole body body weight after pregnancy.

Home Remedies For Weight Loss

If you think that you are overweight or obese and would like to reduce your body weight without any medications, then there are a lot of natural alternatives that you can try out to help you in body weight reduction.

1. Go For A Five Foods Daily Plan

It is ideal for you to eat little sensible meals regularly to reduce your body weight. It is ideal for you to include at least 30 to 45 minutes of exercise every day to see recognizable modifications in body weight.

  • Have a morning time time time time time meals by 8:30 am in the morning time time time time time projects and limit it to 250 to 300 calorie consumption.
  • Have a few nut products as a mid morning time time time time time time treats at 10:30 am
  • Have your created food at 12.45 pm and make sure it is only a diet full of clean fresh vegetables and clean fresh vegetables and clean fresh vegetables and fresh fresh fruits and vegetables.
  • At 2:30 pm have your mid-day treats that could be carrot  or apple company with low fat peanut butter?
  • At 6 pm have the greatest meals of the day that has a cup of clean fresh vegetables before the meal? Then drink plenty of water and follow it with a cup of feed and cut various meals.

2. Honey With Water

One of the best ways to reduce the fat in your body is to consume honey in water.

  • Add one tbsp of honey in a cup of warm water.
  • Drink this cup of water as soon as you awaken in the morning.
  • You can also add a tsp. of fresh freshly squeezed orange juice to the honey and water combination.

3. Black Pepper Powder And Lemon Juice

  • In a glass of hot water add 4 tablespoons of fresh genuine orange fresh fruit juice and I tablespoons of sweetie. Mix well.
  • Add 1 tsp. of fresh mashed increase powdered and mix well.
  • Drink this every day in the early morning to see effective results.

4. Cabbage

Cabbage is one veggie that is known to burn body fat effectively.

  • Make sure that you eat a bowl of raw cabbage everyday before your lunch to burn fat.

5. Olive Oil

One of the best oils that you can think of changing to if you feel that you are obese is olive oil. It is rich in monounsaturated body fat which will help in lowering the LDL cholesterol stages and improving the HDL cholesterol stages in your whole whole body.

  • Daily consumption of one to two tablespoons of olive oil will do no harm to your whole whole body when compared to butter and other vegetable oils.

6. Eating Steamed Or Boiled Food

It would be better for you to eat vapor prepared or boiled meals to avoid the chance of including on the body weight.

  • Make sure that you only vapor chefs all your fresh vegetables and do not fry them when you are meals preparation.
    You can also eat boiled poultry or seafood every day, but create sure that you should never eat deep-fried poultry or other various meats.

7. Jujube Leaves

Jujube is loaded with a lot of nutritional value like calcium mineral, phosphorus and iron. It is also a rich source of Vitamin C, B2 and A.

  • Soak a few jujube results in a dish of plain water over night.
  • Strain the water and drink it every day in the morning before having your morning meal.
  • You will see visible results of weight-loss on regular consumption.

8. Carrot Juice

Carrot juice is very effective in reducing fat from your body.

  • Take one or two clean peas and eliminate off its exterior skin.
  • Now put the peas in a juice blender and attract out its juice.
  • Drink a glass of carrot juice every day in the morning.
  • You can also include peas in your daily healthy healthy salad mixture or eat as raw peas or can even have it steam prepared with other fresh vegetables every day to see a recognizable weight-loss.

9. Avoid Fried Foods And Snacks

It is very important for you to remove foods that are deep-fried from your diet if you have any intentions of losing weight.

  • Make sure that you do not include deep-fried chicken, deep-fried meat, deep-fried rice or any other deep-fried snacks in what you eat.
  • If you completely eliminate foods that are deep-fried you can see remarkable changes in your weight in a month or two.

10. Apple Cider Vinegar

One of the most tried herbal solutions to help a person shed weight is natural therapy. It allows in eliminating unwanted fat from the body.

  • Add 2 tbsps of natural therapy in ¾ glasses of water. Mix it well.
  • Drink this at least three times a day to see noticeable results.

11. Cucumber

Cucumber is a well known home cure to provide soothing and cooling effect in one’s whole body. It is filled with mineral water content and allows in reducing fat in your whole body naturally.

  • Make sure that you eat one or two raw cucumbers with its skin on every day.
  • Cucumber has 90 percent mineral water in it and also has strong antioxidant Vitamin A, C and E that allows in removing toxins from one’s whole body.

12. Parsley

Parsley is another green vegetable that is loaded with anti-oxidants and has luteolin that helps in removing toxins in one’s whole body.

  • Make sure that you add the parsley in what you eat either in soups or as a food taste to improve your whole body metabolism.
  • You can also consume steaming water that has parsley saturated in it every day.
  • You can also extract juice from the parsley and consume this juice once in two days to see effective weight-loss results.

13. Water And Citrus Juices

  • Make sure that you consume at least 10 to 12 associated with pure water every day.
  • You can also replace one or two associated with water with acid juices like fresh freshly squeezed lemon juice or orange juice to provide you the natural vitamins that help in losing weight.
  • Water will help you to flush out the toxins in your body.

14. Peach

One of the well known natural vegetables and fruits that is ideal for people and to shed extra pounds is peach masks.

  • Make it a point to eat at least one apple every day.
  • It just contains 68 calorie consumption and does not have any fat.
  • You can alternative carbohydrate rich vegetables with the apple fresh fruit and this will help in body weight loss.

15. Brown Rice

It would be ideal for you to substitute your white refined grain with brownish grain that is low in carbohydrate food.

  • Brown grain is fibers wealthy content and low in carbohydrate food.
  • It will cause you to feel bigger for many years and hence you will eat less all through the day.
  • It will also help in controlling body metabolic rate and is packed with Vitamin B and E and mineral magnesium.

16. Green Tea

It would be better for you to alternative your coffee with natural tea as it has natural anti-oxidants as well as will help in decreasing your hunger.

  • Consume two or three glasses of natural tea every day to get rid of fat and calorie consumption in your whole body and to enhance your metabolic rate.
  • The caffeinated drinks in the natural tea helps in appropriate performing of the heart and also decreases bad cholesterol levels in your whole body.

17. Berries

Little fruits are very good when it comes to easy digestive function and it also contains a lot of anti-oxidants.

  • Make sure that you take a cup full of be aware that fact : blueberries, blackberries or red grapes or an assortment of these small fruits daily in the early morning.
  • This will help in helping the health of your heart and also help in decreasing blood cholesterol levels.
    Fat will be reduced in your whole body and thereby you can lose body weight.

18. Salmon

Eating fish will help in decreasing your body weight as it is rich in omega-3 human extra fat.

  • Make it a point to eat two to three portions of fish in a week as it has very low fat when compared to red various meats.
  • Salmon help in losing fat quicker in your whole body and will also help in enhancing metabolic rate.
  • But, you should never have deep-fried fish. Eat cooking, cooked or cooked fish instead.

In Coming Search Terms

Final Word

This is about the –  Home Medicines For Weight Loss  ; if you have any concerns or having any queries please do let us know through comment.

Natural Remedies For Losing Weight 2015

When the Vata, Pitta and Kapha systems are not functioning well and are out of balance, Ayurveda considers them as the signs of being underweight and overweight. This actually depends on how excessive or how little food you eat. Weight problems occur only when your food intake is not balanced by a proper system of digestion and metabolism. Obesity is the main problem of modern age and it is mostly found in people with prevalent kapha type structure and people with dosha too – Natural Remedies For Losing Weight

The Ayurvedic approach in order to achieve your ideal weight is purely based taking a realistic look at your body type and then nourishing it back to your natural health. It is all about knowing your body and shaping it back into its previous form. Ayurvedic home remedies provide a natural way for weight loss without spending a penny. A healthy weight loss treatment comprises of regular exercises and a healthy balanced diet. Generally, people avoid cardio exercises as they are too aggressive and time consuming too. In this fast moving life, people generally don’t have time to spend on exercise but they can use ayurvedic natural home remedies foe weight loss.  We are giving you some weight loss remedies which require no busy schedules.
  • Drinking lukewarm water by mixing natural honey every morning increases your metabolism and helps in fixing digestion problems. For fast weight loss treatment, drink lemon juice mixed in lukewarm water every morning.
  • Consume tomato and onion salad daily with meal. Mix a bit of salt and squeeze lemon extract on the salad for better results. Prepare a decoction of Geloy/Guduchi and Triphala and drink this decoction with a spoonful natural honey to lose weight fast.
  • Prepare a vegetable dish using the leaves of Arand/ Arandi and consume it daily with no delay. Also, eat vegetables like reddish or triphala churna and mix it in natural honey. It is generally used in obesity diseases.
  • Prepare a powder using Bidang/BIABIDANG, Sonth, Upakhar, Jav and Amla. Use this powder with natural honey. Pineapple is also served as a miracle in weight loss treatment. Drink pineapple juice or consume its slices for best results.
  • Relaxation and oxygen are two nutrients essential to achieve balance in your life. One should practice yoga, meditation and pranayama daily.
  • Meditation is a miracle for those who live their lives in a busy and hectic schedule. It creates a fine metabolism and lends a hand in losing extra calories from the body.
  • Stay active throughout the day. It not only refreshes you, but also helps you to lose weight fast. For best results, brisk walk every morning and evening.
These are some ayurvedic home remedies for weight loss treatment and obesity diseases. People must also consume 5-6 litre water a day. Fruits like lemon, lime, Kumaquats and oranges are recommended for a perfect weight loss diet. People must exclude eating junk foods from their day-to-day life for better results. Use these tips to lose weight fast and get a fit, alluring body. This is about Natural Remedies For Losing Weight

How do I Stop Eating So Much 2015

Changing the volume of food you eat can be surprisingly hard to do.  Humans tend to get used to the same amount of food intake every day.  Diets can help someone cut down food intake short term, but long term change can be difficult.
If you’re trying to lose weight, cutting down food intake may be challenging but doable.  In order to stop eating so much, a change in habit and routine are critical.  Here are some simple steps to help you stop eating so much.

Load up on high fiber foods

One thing to help stop eating so much is to load up on high fiber foods.  High fiber foods are high in volume, meaning they can help keep you full for long periods of time.  By loading up with high fiber foods you can eat a large volume of food without high number of calories.
High fiber foods include fruits, vegetables, grains and beans.  Incorporating these foods at each meal may help you stay full after the meal, and it may therefore help control food intake later in the day.  High fiber foods make you feel full and satisfied, thus you don’t feel like you’re depriving yourself. See also: Can fiber help you lose weight?

Reach for water first

Sometimes we confuse the signal to eat something when really the body needs water instead of food.  When the feeling comes on to eat something, reach for a glass of water instead.  If plain water sounds unappealing, flavor water with fresh citrus, berries, mint or cucumber to give it some natural sweet taste.
You should drink enough fluids throughout the day so that your urine is clear to slightly pale yellow.  If your urine is darker yellow, you need to drink more fluids.  In order to stop eating so much, make it a habit to drink water before you put food in your mouth.  After you drink something, pause to see if you really need to eat something or if you just needed some water.

Don’t use food to deal with emotions

Humans use food for many purposes besides fueling your body for nutrients.  Often eating habits are deep engrained from childhood years, and food can be used to deal with stress, anger, depression, happiness, etc.
Instead of using food for coping mechanisms with emotions, find healthy alternatives.  Go for a walk, do yoga, dance, talk with a loved one, etc. instead of eating.  This can be the hardest change in habit when trying to change eating patterns.
In order to break the cycle of using food with emotions, it takes a conscious effort to pause before eating and ask yourself why you are eating.  Find the root cause of your eating habits.  Are they tied to emotions?  If so, decide what you can do that’s a healthier alternative instead of eating.

Don’t eat from food containers

It’s very easy to over eat when eating directly from food containers like a bag of chips, box of crackers or pint of ice cream.  Instead of eating directly from a container, portion food onto a bowl or plate.
Eating a portion from a plate instead of a food container can better signal to the brain the amount of food your putting in your mouth.  When eating from a large container, it’s easy to over eat without realizing how much food you’re eating.
Again, this is a change in behavior and habit.  It only takes a few extra seconds to put food on a plate/bowl instead of eating directly from the food container.  It may seem like an unnecessary step, but it can help you naturally control your food portion size.
See Also:

Listen to your body

Another important step to stop eating so much is to simply listen to your body.  Your body will tell your brain when to stop eating.  However, it’s easy for adults to lose touch with the signals your body is sending.
Stop when your stomach is full, not when the plate is clean or the bag is empty.  Instead of thinking about being in the clean plate club, don’t push yourself to finish the whole serving.  This is another change in habit that can be hard, but must be shifted in order to cut down on food intake.


In order to change eating habits, it takes a conscious effort to pause before you put foods in your mouth.  You need to change daily habits that may have been engrained for years.  Some daily habits to change include:

  • Eating a lot of high fiber foods.  High fiber foods will fill you up and leave you satisfied, but are low in calories.
  • Drink water before munching on something.  Often your body needs water instead of food.
  • Find out if your eating is triggered by emotions.  Emotional eating can be a big source of extra calories.  Find healthier alternatives to deal with emotions instead of using food.
  • Portion food out onto plates/bowls instead of eating from food containers.
  • Stop eating when you are slightly full, not stuffed.  Listen to your body and stop eating when your body says instead of when your plate is clean or the bag is empty.

What is the Best Exercise for Weight Loss 2015

There are many different types of exercise: running, interval training, yoga, Pilates, etc. and most proponents of each exercise claim theirs is the best for health.  Is there one exercise that trumps all the others for weight loss?A variety of exercise can be beneficial.  The Center for Disease Control and Prevention (CDC) suggests adults get at least 2 hours and 30 minutes of moderate exercise or 1 hour and 15 minutes of vigorous exercise and muscle strengthening exercises 2 days a week.  However, exercising more than these guidelines is probably needed for weight loss.

Cardio exercise- high calorie burn

  • When trying to lose weight, increasing calorie expenditure is important.  Certain exercises burn more calories than others.  Cardio exercises that keep the heart rate elevated continuously are considered high calorie burn exercises. Examples of cardio exercise includes walking, swimming, running, biking, playing soccer, dancing, etc. See also: How much cardio to lose weight fast
  • Cardio exercises generally engage many muscle groups, have a high calorie burn and strengthen the heart.  Running is often associated as a high calorie burn exercise, but running is not the only high calorie burn.  Other high calorie burn exercises include kick boxing, biking, jump roping, rowing and aerobics.
  • Interval training is growing in popularity for exercise and weight loss.  Interval training cycles between bringing the heart rate way up through intense exercise for a short period of time, and bringing the heart rate down with rest.  Even though the heart rate is not consistently elevated, like cardio exercise, interval training will also have a high calorie burn.
  • Some research suggests interval type training can increase metabolism hours after exercise.

Muscle strengthening

  • Lifting weights, Pilates or yoga don’t give as high calorie burn as cardio or interval exercise.  Does this mean they’re not important for weight loss?  Weight lifting can help increase or keep lean muscle mass when trying to lose weight.
  • Keeping lean mass is helpful when trying to lose weight because increasing lean body mass can increase basal metabolic rate (BMR).  A combination of high calorie burn exercise plus strength building exercise can have a greater benefit during weight loss.
  • Strength training major muscle groups two times per week is generally recommended, but to get an individual recommendation for your goals talk to an exercise professional.
  • Exercises like Pilates or yoga can offer additional health benefits to an exercise program.  These exercises can also help strengthen muscles, and Pilates focuses primarily on increasing core strength.  They can also be beneficial for increasing flexibility and mental health.
  • Advanced yoga and Pilates that move faster will have a higher calorie burn than beginner classes but need to be worked up to appropriately.  Yoga has many different forms of practice.  Hot yoga will have a higher calorie burn than more meditative yoga practices.

What are you going to stick with long term?

  • One of the biggest factors for considering what exercise is best for weight loss is to consider what program you will stick with long term.  Everyone is unique, and there are many types of exercise to fit individual needs.
  • In general a type of cardio plus strength exercises is a good combination, but there are many types of exercises within the cardio classification to pick from.  If you have issues with your knees, running may not be best long term.  Swimming, Zumba or bike riding may be better alternatives.
  • Weight loss is a long term commitment, so find exercises that you can keep as part of your lifestyle long term.  Add in variety; change up the type of exercise you do so it doesn’t become monotonous.


  • In general, the higher the intensity the higher the calorie burn when exercising.  Does this mean you always want to exercise at a high intensity?  Probably not.  Exercising at a lower intensity, often called moderate, will still burn a high number of calories and the body will use a higher percentage of fat for fuel.
  • Both moderate and high intensity cardio exercises are beneficial for weight loss.  With moderate exercise you are still working hard, but you could carry on a conversation.  High intensity exercise you are reaching closer to your max effort, and it is hard to talk in full sentences.  High intensity exercises will burn more calories, but moderate exercise will have a higher percentage of fat burn.

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Why You Should Not Have Empty Calorie Foods 2015

Empty calorie foods can be defined as foods that provide calories but no or too little other nutrients.  Examples of empty calorie foods include soda, sweets, packaged baked goods, ice cream or processed red meats.  The opposite of empty calorie foods are nutrient dense foods meaning these foods provide a lot of nutrients compared to the calories they provide.  Examples of nutrient dense foods include fruits, vegetables, whole grains, lean proteins or dairy.

Empty calorie foods are high in sugar and/or unhealthy fats.  Americans and most first world citizens get more than the recommended amount of empty calories in the diet.  It’s not that you can never eat empty calorie foods, but they should be a minority not a majority in your diet.

Getting too much sugar in the diet can increase risk for obesity, type 2 diabetes, high blood pressure and possibly other chronic diseases.

Empty calories foods such as sweets, sodas and other sweetened beverages are a rich source of sugar.  These foods also do not provide other nutrients like fiber or protein which can help slow sugar absorption.

Health concerns with empty calorie foods

Since empty calorie foods are a source of added sugar, this is reason to cut down on empty calories to follow recommendation by the WHO.

The World Health Organization (WHO) released new guidelines in March 2014 recommending sugar intake to be less than 5 percent of total calories.  This was a drastic cut from the previous recommended 10 percent of calories coming from added sugars.  Most Americans get more than the 10 percent recommendation.

If someone is more active, higher amounts of empty calories may be warranted.  Increased physical activity increases calorie needs.

Of those 1800 calories per day, 160 calories can come from empty calorie foods.  A male aged 31-50 years old requires approximately 2400 calories, and 330 of those calories can come from empty calorie foods.  If you get less than this amount, that could be beneficial.  If you get more than this recommendation, consider cutting down empty calorie foods.

According to the United States Department of Agriculture, the recommended amount of empty calories per day is based on estimated calorie intake for different age and gender groups.  For example, a female aged 31-50 years old requires approximately 1800 calories per day if exercising about 30 minutes most days of the week.

How much Calorie Foods is recommended?

Foods like whole grains or fruits are rich in carbohydrates or sugar but are not considered empty calorie foods because they also provide fiber, vitamins, minerals and antioxidants.  The fiber in fruits helps delay the sugar absorption from the intestinal tract which helps control blood sugar.

However, sugars from empty calorie foods like candy, soda, energy drinks, sweetened juices or processed baked goods do not have fiber in them.  Therefore, the sugar in these foods gets absorbed all at once from the intestinal tract.

Also, most Americans do not meet the recommended fiber intake.  Eating a lot of empty calorie foods will not provide fiber, and fiber has positive health affects in the body such as decreasing risk for cardiovascular disease and promoting digestive health.

Fruits and grains have antioxidants in them which can help lower inflammation in the body.  Empty calorie foods do not have antioxidants and could actually increase inflammation in the body.  Increased inflammation can increase risk for developing chronic diseases like cardiovascular disease or certain cancers.

Empty calorie foods can be high in saturated and Tran’s fats, which are considered “unhealthy” fats.  Packaged baked goods and processed meats can be especially high in trans and saturated fats.
Choose nutrient dense foods

You should think of what other nutrients a food or beverage is providing you besides calories.  Empty calorie foods provide just calories and little else nutrition.  Packaged foods are more likely to be considered empty calorie foods, but whole, unprocessed foods are more likely to be nutrient dense.

Whenever you have a choice, choose fresh foods like produce, lean proteins, whole grains, nuts, beans and natural oils as the majority of your food selections.  Packaged foods like baked goods, processed red meats or sweetened beverages should be limited.

Whole foods are also a rich for a variety of vitamins, minerals and phytochemicals necessary for decreasing inflammation, boosting immune health and decreasing risk for chronic diseases.  Empty calorie foods do not have these nutrients.

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You can have empty calorie foods in your diet, but consuming excess amounts will sugar and unhealthy fats in your diet.  You also misplace nutrient dense foods rich in fiber, vitamins, minerals and phytochemicals.  Empty calorie foods are not beneficial for weight loss and may hinder progress with your goals.

Limit empty calorie foods like packaged baked goods, sweetened beverages and processed red meats.  The United States Department of Agriculture and the WHO have guidelines in place for the amount of empty calories and added sugar in the diet.
Why you should not eat empty calorie foods by Holly Klamer