How To Stay Slim During The Holiday Season

The majority of people find themselves carrying additionalfat once the holidays are over. Worst of all, most of themnever lose this extra weight. Over the years, few poundsgained over the holidays here and there add up to 10, 20,30 pounds of excess fat!
To avoid falling into the holiday fat trap, follow thesesimple tips:

1. Don't deprive yourself. Munching on a green saladwhile everyone is feasting on turkey and stuffing is justnot worth it. You will end up miserable, and chances areyou'll binge at home or on the next party. Deprivingyourself once is likely to cause you to eat everything insight the next day to "compensate" for your suffering.

2. Don't stuff yourself. You are not a turkey, after all!:-) Remember, this is not the last time in your life thatyou can eat.

3. Eat a small meal several hours before the party. Thiswill prevent you from being too hungry when faced withabundant menu. When you are not starving, you can thinkwith your brain, and not with your stomach.

4. Eat slowly. It takes our body about 20 minutes torealize that we are full. Also, the slower you eat, theless food you'll eat as opposed to eating fast in the sameamount of time.

5. Be aware of what you are eating. It's easy to getcarried away in conversation, and eat way too much beforeyou know it. Don't automatically go for more helpingswhile you are talking to someone.

6. If you are cooking the food, prepare healthier versionsof traditional dishes. Don't go too far by trying tocompletely cut out the fat. Just make some slight changessuch as mashing potatoes with low-fat milk, adding lessbutter to the food, and serving more salads and veggies. Or make the stuffing in a casserole dish outside of turkey,so it does not soak up the extra fat.

7. Deal with the food-pushing hosts by complimenting them.When they try to force more food on you, smile. Say howmuch you love their food, but unfortunately you are sofull, you can't get in another bite. And that you'll bedelighted if they gave you some of this food to take home,if there is anything left after the party!

8. Choose the turkey breast meat, since it has fewercalories then dark meat. Also, most of the fat in a turkeyis contained in the skin. So, if you can, don't eat theskin. Skinless turkey breast is actually a healthy choice.But go easy on a fat-laden gravy!

9. Eat small amounts of various foods, as opposed to largeportions of few foods. Sampling everything on the menuwill leave you more satisfied since you've tried everythingthere is. But remember, moderation is key.

10. Eat that dessert. The trick here is to eat a smallpiece of it. This way you can have your cake and eat ittoo!
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10 Easy Weight Loss Tips

1. Stop Drinking Soft Drinks

Each soft drink is 150 empty calories. Replacing just one
soft drink per day with water will result in losing 16 lbs
per year.

2. Keep Yourself Busy

When there is nothing to do, we reach for the food out of
boredom. Staying busy with other activities will help to
keep your mind off food.

3. Get Rid Of Tempting Foods

We all have foods that we can't resist. Knowing that, it's
best to not have those foods around the house. Out of
sight, out of mind.

4. Watch Your Portions

How much you eat is just as important as what you eat. If
an average person starts eating just 10% less, he will lose
about 20 lbs per year without changing his diet.

5. Think Of Calories In Terms Of Exercise

You have to do the whole hour of aerobics to burn off the
500 calories contained in a big piece of cheesecake. What
is easier for you: exercising for 1 hour or not eating the
cheesecake?

6. Take A Pause

Next time when you are about to eat something you
shouldn't, pause for a couple of seconds and ask yourself -
"Is It Worth It?" If the answer is "Yes", go ahead and
indulge. If the answer is "No", step back and congratulate
yourself for taking that pause.

7. Eat Slowly

It takes our brain about 20 minutes to realize that we are
full. When you eat too fast, there is not enough time for
the "full" feeling to register, so you'd end up literally
stuffing yourself with food.

8. Don't Skip Meals

When you skip a meal, you get way too hungry. When you are
too hungry, you won't be able to control yourself at the
next meal. As a result, you'll end up eating more than 2
meals worth of calories.

9. Plan Your Meals

Try to plan your meals in advance. Not knowing what you
are going to eat will send you right to the fast food
joint.

10. Do Everyday Physical Activities

Take the stairs instead of taking the elevator. Park your
car at the far end of the parking lot. All those activities
add up. Walking briskly for 15 minutes per day will help
you lose an extra 10 lbs per year.

Best weight loss foods Review

No food alone could ever cause us to lose weight, there is no such thing as the best single weight loss food. We all understand that weight loss is the result of the energy consumed from all various foods within the diet, and that a diet's total energy must be lower than the energy used by the body.

Some sites peddle the idea that certain foods are the best for weight loss because when these "special foods" are eaten they result in negative calories however, there is no hard scientific proof to support this theory. In fact the only reason some foods are considered the best for weight loss is because they help reduce the total energy consumption in some way. For example, some fruits are listed in the negative calories foods list and considered one of the best foods for losing weight but this is probably due to the fact that fruits are often very low in energy. If any low calorie food is replacing another food high in calories then it can be considered good for losing weight.

Some other foods that are considered helpful when losing weight are those high in fiber. The fiber helps fill up the stomach quicker causing the individual to eat less, thus less calories are consumed.

Foods that are low in fat are also believed to be the best for losing weight. Fat contains more than twice the amount of energy than carbohydrates or protein, so eating less fat naturally lowers calorie intake.

Foods that are nutritionally dense, especially from some of the B vitamins may help increase energy levels and give an individual more desire to exercise.


Many foods with a high water content are among some of the best foods to help lose weight. They are often low in calories plus increasing water intake has been shown to benefit weight loss. Water benefits weight loss

Fresh, natural produce are among the best foods for weight loss, they are often low in energy and low in sodium. A high sodium intake has been shown to cause slight water retention, thus gaining an extra few pounds of water weight. A low sodium diet can help rid the body of water retention.

Processed and convenient products loaded with refined sugar are NOT the best foods for losing weight. The sugar contributes to "empty calories" void of all nutrients.

All the best foods for weight loss should generally be....
Fresh natural food

Nutritionally dense

High in fiber

Low in calories

Low in fat

Low in refined sugars

Low in sodium

Many good weight loss foods may also contain...

Complex carbs

High quality protein

Fiber

High water content

Examples of some of the best foods for losing weight...

Fruit

Vegetables

Legumes

Wholegrain foods (muesli, oatmeal, wholemeal pasta, etc)

Baked potato

Boiled brown rice

Fresh fish

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Hypnosis Can help you to lose weight

Losing weight for good can be a hard task. It requires changes in activity levels and some kind of dietary modification. There are many aids to help us in our quest for that thinner body from supplements to expensive equipment. Probably the most overlooked aid in helping us shed those pounds is hypnotherapy. Hypnosis has been around for thousands of years. This deep state of consciousness has helped heal many types of illness for many people.
Some people are sceptical about the effects of hypnosis but in fact, it has been estimated that over 90% of people can be hypnotized. Also we've all experienced some form of hypnosis almost every day. For example, when watching a movie we're actually in a trance as we become engrossed in the story, it seems so real that we may even jump during the scariest scene. We all know it’s a film yet, we react as though it's real. We feel the emotions we would normally feel if it really did happen to us.
Hypnotherapy can have some great effects on helping overcome problems. Some people use it to stop smoking, eliminate fears, phobias or to build confidence. For the dieter, hypnosis may not help someone to lose weight just by changing thought patterns, that’s like swallowing a pill and waking up 30 pounds lighter. However, what hypnosis may do is to help the dieter improve in other areas that have an indirect effect on weight control, hypnotherapy may help:

* Cut out emotional eating

* Control appetite easier

* Stop cravings for sweet or junk foods

* Change thoughts on how one feels about food

* Increase motivation to exercise

* Build a belief that one can achieve weight control

* Believe health foods taste just as good or better than junk food

* Build confidence to join local gym

Hypnotherapy has potential to help some people lose weight, especially those who have been unsuccessful with many other dieting programs. Self hypnosis is an effective technique used by some top athletes to help them achieve higher levels of physical fitness. Self hypnosis may also be a great tool for dieters struggling with losing weight.

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Calorie Intake to Lose Weight

Calorie intake should be reduced in order to lose weight but how much is cut can make a big difference. Many dieters make the mistake of cutting calorie intake too much too soon. They choose to follow a very low calorie intake diet in the belief that more fat will be burned from stores.

They lose weight rapidly but fail to realize that most of the loss is simply fluid lost from the cells because the body uses up a large portion of protein and carb stores to balance energy metabolism, providing energy to make up for the deficit from the low calorie intake. Fat is used up but only a small percentage.

Calorie Intake to lose FAT!

Sensible weight loss for healthy adults should start with a 500 calorie intake reduction from what the body requires, then if progress halts for a week or so calorie intake can be reduced by a further 200 calories. This way the body can slowly establish a new energy balance rather than shocking the system into breaking down lean weight which actually helps keep the metabolism high so more calories can be burned!

It is also recommended that light exercises should be performed (with doctor/physician approval first), in order to increase calorie burning. Relying solely on diet to lose fat weight may lead to disappointment!

The calorie intake should never go below a 1200 calorie diet mark and in most cases should stay above 1500 calories. Remember with 3500 calories to each pound losing stored fat will be a gradual process therefore a reduction in calorie intake should be gradual too!

Click Here To Download Get Burn Your Fat Ebook

How to Gain Weight and Bulk Up

If you are thin and want to get bigger and gain weight, here's some "how to gain weight" information that I think you may be able to use.

There are several reasons why most people fail in their programs and don't gain weight:

1. Improper diet.
   Most people are not eating enough protein and eating too many simple carbs and not eating a weight gain diet.
   
   
2. They are not stressing their muscles during each workout.
   You don't have to kill yourself, but you must subject your body to out-of-the-ordinary stress each workout to grow muscle and to gain weight.
   
   
3. They lack consistency.
   They do not stay focused throughout the entire 12-week period. If they don't see results immediately, they get discouraged and quit. You have got to stick with your plan to gain weight. No program will work for you if you are not consistent.

To gain weight and bulk up, you have to be willing to do whatever it takes, and work as hard as necessary and you have to be consistent. Your body responds to consistency. Sometimes it may get to the point of obsession, but it has to be that way for you to reach your goal.

Here's some basic how to gain weight information and things you should be doing to help you bulk up:

• To gain weight you must eat more calories than your body burns off, so EAT MORE! The most important thing that I cannot over stress is that you need to eat to gain weight. You need to eat like you've never eaten before. (but not junk food like donuts and chips or candy). In other words, you need a weight gain diet.
  
  
• Start eating six meals per day (space them out to about once every three hours). This is a weight gain diet used by those who know what they're doing.
  
  
• Increase your protein intake and reduce your simple carbohydrate intake. Without protein your body cannot build new muscle.
  
  
• Keep your workouts under one hour. Short and intense!
  
  
• Concentrate on free weight exercises that work the large muscle groups. The best weight training exercises for building mass are the simple ones. For mass, stick with compound free weight exercises like squats, deadlifts, bench presses, barbell rows, pull ups and bar dips.
  
  
• Use heavy weights and low reps, rest 3 minutes between each set.
  
  
• Do only 2-3 exercises per body part.
  
  
• Split your workout. Since you have a very high metabolism like me, you need to train with more intensity, but less frequently.
  
  Day 1: Chest, shoulders and triceps
  Day 2: Rest
  Day 3: Back, and Bicep
  Day 4: Rest
  Day 5: Legs and abs
  Day 6: Rest
  Day 7: Rest
  
  
• Increase you water intake. A good formula for this is to multiply your bodyweight by .66 to get the required number of ounces per day.
  
  
• Use nutritional supplements. If you can't afford too many products, just stick with the basics; like whey protein. If you can't afford whey protein the next best thing is egg whites.

10 Tips on How to Exercise at Home

It's been endorsed by every major health organization in the U.S. as one of the most beneficial things you can do for your body. A half hour of moderate physical activity a day is the key to better health, experts say. The best diet in the world can only go so far in helping weight loss. To really see the effects of changing your eating habits (in having a tighter belt, that is), you need to rev up your body with physical exercise.

So why does the word "exercise" bring a collective groan to dieters around the world? Maybe it's our mistaken impression that exercise is a chore, and a tedious, painful one at that. Here are 10 ways to exercise that should get rid of that impression once and for all, and make exercise something you can look forward to:

1.Take a walk through/around/in a favorite place. A half hour of moderately paced walking will burn 450 calories - and make you feel great. Make sure you're wearing comfortable shoes, and pick a venue you enjoy. Try a walk around the lake, up and down the block or around the mal if that's your thingl - your body doesn't know the difference.

2.Go out and play a game of tag with your children. Making exercise a family activity turns it into a fun time that you share with them. Besides being good for your body, you're instilling good habits in the kids, and creating happy memories that will stay with them for life.

3.Go swimming. An annual membership at the local YMCA or YWCA is fairly inexpensive, and many have 'scholarships' and financial aid available. Swimming is great exercise - it's aerobic, low stress on your joints, and a lot of fun.

4.Join an exercise class and turn exercise into a social activity. Besides making friends, you're more likely to exercise if you're paying for it.

5.Find an exercise buddy. It's partly the same principle as joining a class - turn exercise into a social event. In addition to that, making a commitment to a friend for a daily exercise date will make it far more likely that you'll keep at it.

6.Play ball. If your company has a sports team, like a softball team, join up. Or join a bowling league, volleyball team or other sports group that practices and meets regularly.

7.Get a trampoline. Mini-trampolines or rebounders are easy to set up, store in small spaces and provide a stress-free surface on which to bounce, dance and have a lot of fun.

8.Go for a bike ride. Even leisurely bike-riding burns calories and exercises muscles that aren't used in regular walking. No need for an exercise 'routine' -- just ride your bike to the store, or back and forth to work each day.

9.Start up a new active hobby. Would you believe that gardening is exercise? Bending and stretching and digging and weeding - believe it or not, but half an hour of energetic work in your garden burns more calories than a brisk walk.

10.Challenge yourself. If you're the kind of person who thrives on competition, make a personal challenge to meet a new goal each week. Walk one more block. Do six more sit-ups. Take the stairs each day instead of the elevator. Goal-setting to meet challenges is a great way to commit to exercise.