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Add More Fiber to Your Diet
January 28, 2014 8:01 pm|Comments (0)

Add More Fiber to Your Diet

Beginning a weight loss plan and maintaining it requires hard work and a lot
of self-control, but don’t get discouraged. There are many different weight loss plans that will work for you, so let’s begin. If you slip up don’t give up; put it behind you and continue.

A great way to reach your weight loss goals is to add more fiber to your diet.
Dietary fiber helps you to feel fuller faster. High-fiber foods usually involve a lot of chewing and crunching, so you feel more satisfied when you eat foods which contain healthy fiber.
Implement some green leafy vegetables and whole grain foods into you daily

One of the handiest tips gained from many decades of dieting is to drink an
entire glass of tomato or V-8 juice with

two heaping tablespoons of bran stirred into it. You may also use psyllium husks
(which is found in Metamucil, etc),

but if you are not in the habit of using psyllium, I would suggest beginning at
a low dosage approximately one half

teaspoon in a 8 ounce glass of water and drink it quickly, as it thickens very

Try adding psyllium with your favorite fruits and vegetables and mixing up a
yummy smoothie! (Note: If you are on

any medications, you may want to consult your physician first for any possible
side effects)

Buy a pedometer and walk-off the pounds! Check how many steps you take on an
average day, and try adding 1000

extra steps. This could be as simple as taking a walk round the block. Build up
the amount of extra steps you take

each day, by increasing the distance that you walk. Every step counts in helping
you burn calories. Not only will you

feel healthier, you will soon notice the pounds coming off!

An all-natural diet doesn’t have to be your goal, but eating fresh fruits and
vegetables is certainly preferable if you

are serious about making a lifestyle change. Your diet should not only be about
losing weight; it should also be

about getting in shape and staying as healthy as possible.

A wonderful fall treat for someone that is trying to lose weight is unsalted
pumpkin seeds. They are high in

magnesium, which will help lower your blood pressure. You can also make your own
pumpkin seeds after you’ve

carved your Halloween jack-o-lanterns.

If you have a riding lawn mower, consider buying or trading it in for a push
mower unless your yard is huge. When

you push mow your yard, you can burn as many as a 100 calories every 10 minutes
that will help you lose weight. It

also helps tone muscles as you’re walking and using your arm strength, resulting
in even more calories being

burned. It can be great exercise for people who don’t enjoy traditional exercise
and of course, you may do any type

of exercise you like as long as you keep moving.

Always try to keep sugarless gum available. Chewing gum can help suppress your
hungry feeling and it tastes great

too. In some cases, you actually are not hungry at all, your mouth that is
looking for something to do. If you don’t like

chewing gum, try sugarless hard candy or another low calorie snack to keep handy
for snack emergencies.

When you begin to make lifestyle changes as part of your weight loss program,
you will find many new and

engaging ways to get fit, even the most reluctant fitness junkie.

Beginning a weight loss plan can leave you feeling discouraged. You want the
weight to come off quickly as we all

would like, but remind yourself that even though it won’t happen overnight, it
will happen, so be patient and give

yourself some time!

Everyone wants to feel and look their best. Many of us are carrying extra weight
around and simply have given up

trying to lose those extra pounds; but you can lose the weight and here are a
few ideas to help you on your journey

to feeling better and looking great as well.

Make raw foods, especially raw vegetables, a cornerstone of any weight-loss
program. Cooking typically leaches

vital nutrients and vitamins out of food. These losses are most evident with
vegetables. Beyond the technical,

nutritional benefits, a dieter will likely find that raw, fresh foods taste
better than their canned, preserved or cooked

counterparts do.

To help you lose weight you can learn to cook for yourself and your family.
While there are many people who know

how to cook they often opt for reheating pre-packaged foods, rather than
preparing their own meals because they

feel like it saves time. However, learning how to make simple and healthy meals
doesn’t have to be difficult and it

will help you reach your weight loss goals.

One important tip for sticking to your weight loss plan is to; prepare, perform,
and practice!

Remember, weight loss doesn’t happen by accident, it takes mental effort and
deliberate steps in order to achieve

the results that you want. Overcoming inaction and stepping out into action is
one of the hardest and most rewarding

parts of getting fit. Once you start moving forward and setting goals, the rest
will be easier.

It’s a good idea to stock up on cooking spices and herbs. Eating healthy while
you are trying to lose weight doesn’t

mean you only get to eat bland, tasteless foods. Make sure your spice rack is
varied and well stocked. The right

spices can make healthy foods taste as delicious as any high calorie

If you’ve reached a plateau in your weight loss, try something new. Shake up
your routine a little bit. Take on a new

workout routine, or experiment with different sports and activities that keep
you moving while having fun as well.

When you hit a plateau don’t worry, it will not last for long; occasionally
everyone gets stuck at a certain point in their

weight loss journey. The important thing is to keep moving, keep trying and the
extra weight will come off.

Try taking the stairs if you are serious about losing weight. You might only
burn a few extra calories, but it is still a

good idea to take the stairs rather than the elevator whenever possible.

Weight loss requires dedication and may need many different methods to get the
best results. Weight loss requires

a multifaceted approach to get the best results. A person trying to lose weight
must be committed to changing and

acquiring new habits. You don’t have to exercise, the weight will still drop but
you will also lose your muscle tone.

It’s a proven fact that muscle burns fat, so add an exercise regime to your
weight loss program; begin slowly and

add on minutes not hours and before you know it you will actually look forward
to those workouts.

To keep an eye on your weight while dining out, always order the salad instead
of other appetizers, which will

almost invariably be high in fat. If the salad contains high-fat items, such as
bacon and cheese, ask for them to be

removed. Ask for the dressing to be served on the side, if they have no fat-free
options. Dressing on the side is

usually a good idea in any event, since you can dip your salad in the dressing
and control how much of it you eat.

To cut back on costs while following a healthy eating plan, cook your meals from
scratch. As I mentioned earlier,

cooking homemade meals can be great for weight loss. Simply because many
pre-packaged and restaurant foods

are covered in butter or fattening sauces, that are much higher in calories than
what you would make at home.

As we know, losing weight requires dedication and perseverance. Many people
trying to lose weight sabotage

themselves by making bad decisions, such as eating that cupcake and then
thinking that they have ruined their diet

plan, so they just give up.

It’s too easy to give up so don’t give in; just because you made a slip it
doesn’t mean it is the end, keep trying, you

can win this battle.

Why does restaurant food taste so good?

Well, mainly because restaurants add things to their foods to make them taste
that way, such as butter, salt and

flavorings. More than you would likely ever put in those same foods if you
cooked them yourself.

Think about it, restaurants want to stay in business and to do that they need to
make you keep coming back for

more, which means they are absolutely going to load up on the bad stuff that
tastes so good and which adds up to

tons of calories. If you want to lose weight, try eating more of your meals
cooked in your own kitchen where you can

control the contents.

Eat baked potato chips instead of the regular potato chips you find in the
stores and this will help to reduce calories

and fat as well. Baked potato chips don’t taste that different from fried chips
but are far healthier; some brands have

30 percent less calories and fat, and that is allot of savings!

Try substituting artificial sweeteners

instead of sugar
. Instead of eating two or three cupcakes, eat one; you

pacify your craving for sweets and cut calories as well. Moderation is the key
to effective weight loss; eat what you

want but have smaller portions, don’t deny yourself of what you enjoy or you
will end up defeated.

To lose weight, you must train yourself to eat less and still feel full. There
are temptations to eat are everywhere you

look. Billboards, commercials and ads, they are all around us. They’re designed
to make you feel hungry and guess

what, they do!

The key to controlling the temptation is to listen to the cues from your body,
telling you when your stomach is full.

Only eat when you feel hungry and control the amount you eat (smaller portions).
If you feel hungry and you’ve just

eaten an hour before, try a veggie snack such as celery, carrots or some fresh
fruit with some low fat cottage


Drink coffee when you’re trying to lose weight. Studies have shown numerous
health benefits afforded coffee

drinkers. Some of those include decreased risk of diabetes, decreased blood
lipids, and overall liver health. Next

time you need a break from water, drink some black decaf coffee; you may use fat
free dairy creamers and sugar

substitutions if you can’t drink it black. In addition to the health benefits,
it won’t negatively impact your weight loss

efforts, which is what you want.

A great way to lose weight is to keep a

high protein bar
with you at all times when
you go somewhere. Preparing a

sandwich can be a hassle but having a protein bar handy can be very convenient.
All you’ve to do is peel the

wrapper and you’ll have yourself a healthy meal. Read the labels because they
are not all equal when it comes to

calories, fat and proteins.

Another great way to lose weight is to include at least three, twenty to thirty
minute cardio sessions a week (if you

are a beginner start out doing five to ten minutes). If you several cardio
sessions a week, you will burn roughly about

300 to 500 calories per session, depending on your choice of cardio. You can do
just about anything including,

walking, swimming or biking just find some way to get moving and keep moving.

If you are going out to eat at a restaurant, avoid the complimentary starters.
Many restaurants provide baskets of

bread or chips and salsa to start your meal. These are empty calories that you
usually don’t even notice you’re

consuming. When you sit down, ask your waiter to just leave the basket of bread
off your table and order a salad


Follow the tips and advice outlined here for successful weight loss. Stick to
your guns and remember your goal.

Don’t feel guilty if you make a slip, just put it behind you and keep pressing
forward. Remember, you can do this!

Losing weight as challenging as it may be, naturally makes you feel great; as
the pounds come off and your clothes

get too big it definitely makes you feel better and look great too.

Most modern day life-styles encourage a sedentary, unhealthy existence. A
majority of people work in offices and sit

in front of computers day in and day out; this doesn’t benefit a healthy you and
as your job requires that you be

seated it also helps to add on the pounds as well. Today we are going to go over
a few tips that may prove highly

useful in your weight loss efforts.

One helpful way to lose weight is to sneak low-calorie, nutrient dense foods
such as (whole grain breads and

cereals, fruits, beans, pasta and vegetables) into your “normal” diet.

How do you do this?

For example, when making your oatmeal in the morning, dice up a large apple and
add it to the mix along with some

cinnamon. You will have boosted the fiber and flavor of your breakfast; and in
return, it will help you fill satisfied.

For a tasty meal that can help with weight loss, try reducing your portion of
beef and replacing it with mushrooms.

They taste great together and they can satisfy your hunger just as well. Since
mushrooms are much lower in

calories than beef, you can use less beef and more mushrooms in an entree to
make a low-calorie meal without

sacrificing the quality of the entree.

To continue to make your weight loss plan a reality, closely monitor the amount
of alcohol that you consume.

Alcoholic beverages like apple martinis are extremely high in calories. Save
these drinks for special occasions, and

if you feel you’ve to indulge, consider picking up a glass of wine or a can of
light beer.

Whole grains are a necessary part of any nutritional weight loss diet. Talk to a
nutritionist to learn about whole

grains. Refrain from purchasing breads or other grain products that have refined
or enriched listed in there

ingredients. Companies generally advertise when their products use whole grains,
so once you know what you are

looking for, shopping for whole grain food products will be quite simple.

You can enhance your commitment to exercise by having a fitness buddy. Knowing
another person who has goals

similar to yours, participates in the same workouts and follows a similar diet
can really keep you dedicated. You two

can support each other and help keep each other on the right track.

If you are desperately in need of losing extra weight, make sure you keep in
mind that there is no easy way to lose

weight. There are no magic pills or special tricks that will help you lose fifty
pounds in a month. Weight loss is a

gradual process and it takes time.

A good way to increase weight loss and stick to your diet is not to dwell much
about your progress. Keep busy, hang

out with your friends and family and try not to think much about your weight
loss, it will come. Thinking about it too

much can cause you to lose motivation because you want to see results right

If you are trying to lose weight, don’t make the mistake of believing that fruit
juice is a valid substitution for eating

fresh fruit. Many fruit juices are made from concentrate so they are loaded with
added sugar. If you are going to

have juice make sure that it is 100 percent juice that is not from concentrate.
Reduced sugar is also a plus.

Start slowly and as you begin to see the results of your hard work, it will help
keep you on track. Once you lose five

or ten pounds treat yourself to something special like a new shirt or a pair of
jeans. Fitting into a smaller size will

definitely boost your moral.

Weight loss is a struggle for many of us and the number of people who are
overweight is continuously growing.

Everywhere you turn whether it is driving around or watching TV, food
advertising is in our face. It’s in just about

every type of media you can think of.

Have you ever gone to the supermarket (and I know you have); just look around
you, check out the cereal aisle,

which to choose, what to choose and/or should you choose any at all, that is the
question. Try using the advice here

to begin losing weight efficiently.

When you are trying to lose weight, consider cutting out sugary drinks such as
soda, iced tea, lemonade, and even

juices. These drinks have almost no nutritional value in them and are simply
full of empty calories. Instead, drink

more water. Water contains no calories and has many benefits for your body.

In order to lose weight properly, be sure to eat enough calories per day.
Starvation diets of sorts are extremely bad

for your body for many reasons. One such reason is that without food intake,
your body will slow down its

metabolism and attempt to hang onto the energy that you’ve already stored in the
form of fat. This type of “diet” also

leads to binge eating and a sure way to gain the weight back quickly once you do
resume normal eating.

Eat more nuts when you are trying to lose weight. Nuts are a great snack food
and can be used in place of meat in

salads and stir-fries. There are a wide variety of nuts, so that you won’t get
bored of eating them. You can even soak

nuts in water before you eat them for a diverse texture.

If you find yourself hitting a plateau in your weight loss or fitness goals, try
mixing up your exercise routine a bit once

in a while. Work different muscles and areas of your body and you may be able to
burn off more of the fat that your

previous routine wasn’t targeting. Try using weights one day, go to the gym or
bike riding, anything to mix up your


Keep your alcohol intake to a minimum, especially in the first few weeks of a
diet and exercise program, for

maximum results. Alcohol inhibits and lowers your metabolism, as well as being
high in calorie content. These

calories have no nutritional value and are known as empty calories.

When you feel stressed, engage in an activity instead of relying on food as a
source of comfort. Comfort food cannot

take away your stress, but it can work against you later when you feel guilty
about overeating and gaining those

pounds. If you go out for a walk instead, it will curb your desire to seek
comfort food, and you will work off calories at

the same time.

Make sure you control your hunger with meals that satisfy to avoid overeating.
Overeating can sabotage you day.

You generally know you’ve reached this point because you start to feel
uncomfortable and have a “stuffed” feeling in

your stomach. When your body is telling you to stop, you need to stop eating.

When you’re cleaning your house, why not clean your kitchen of unhealthy foods
as well? Take the time to go

through your cupboards, fridge and pantry and toss out all the cookies, chips
and other junk foods that you’ve sitting

around. If they’re not there to tempt you, you’ll be more likely to eat a
healthy diet.

One vital tip for successful weight loss is to avoid drinks with high amounts of
calories. Even though some fruit

drinks can be good for you, some have extremely high amounts of sugar and

The best thing you can drink is water. If you don’t like water, try adding a
little flavoring such as
lemon or fruit juice

just to give it a little zing. Most of your body is composed of water.
Therefore, it makes sense that your body needs

water, in order to operate effectively and efficiently.

Don’t give up instead empower yourself as you look forward to looking better and
feeling great. You can do this;

take control of your weight loss today.

Achieving your weight loss goals can be difficult but it’s not impossible. Keep
reminding yourself how good you are

looking and most of all; how much better you feel. Use the tips and the
information included here to make your

weight loss challenge a bit less challenging.

Offer to help someone else!

Whether it’s help with cleaning, charity work, or just walking with them,
studies show that you are more likely to stay

motivated if you keep busy. It also doesn’t hurt to have company along the way,
showing you encouragement.

Make sure that you eat breakfast every morning. Research has shown that people
who eat breakfast each morning

take in fewer calories during the day than those who don’t eat breakfast. Some
researchers advise a big breakfast

and a small lunch and dinner. Since we slow down at the end of the day, the
calories we eat aren’t burned as

efficiently as they are earlier in the day.

Diet sodas may seem like a good idea if you are trying to save on calories while
dieting. But studies have now

shown that people who regularly drink diet soft drinks are more likely to be
overweight than their non-diet soda

drinking counterparts. Instead opt for fruit juice with added water or club

Spend some quality time with your friends doing something active. Play
badminton, volleyball or some tag football.

Not only will it encourage you to keep going if you feel tired or sweaty, but it
boosts your mood and enables you to

have a better time. Knock off some extra calories with a trip to a kickboxing
class instead of going out to watch a


Don’t go the grocery store on an empty stomach. Your hunger will magnify your
desire for junk food, and you risk

buying unhealthy snacks that will make you gain weight. When you are not hungry,
you’ve more mental control over

what foodstuffs you should buy that is appropriate for you and your weight loss.

When you are watching what you eat, don’t forget to also watch what you drink.
Research the calories of your

favorite beverages so that you can fit them into your diet comfortably. Also,
switch to “light” versions of your drinks

of choice to ‘shave excess calories off’ your daily intake, don’t forget to
check the labels, not all light versions are the


Eating plenty of foods high in protein is a great way to recover from strenuous
exercise and reduce strain on the

body. Protein feeds your muscles and keeps them strong and flexible.

For this reason, it’s great to eat it before physical activity. Some sources of
protein include meat such as beef,

chicken and pork there is even protein in dairy foods such as milk and cheese
and don’t forget nuts.

A great weight loss tip is to make sure you are not eating too fast. When you
are eating, your brain requires some

time to let you know you are full. You need to be able to have a conversation
while eating. If you are eating so fast

that you cannot hold a conversation, then you are eating too fast. Otherwise,
you are good.

Don’t feel guilty if you love to eat your favorite snack foods. All food can be
unhealthy if too much eaten. If you really

love these foods all you have to do is give yourself a limit and eat a smaller

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