There are plenty of myths about fat loss.  The myths are perpetuated mostly by supplement companies.  They are not the healthy supplements that could really help you lose some pounds while reducing your risks of diseases later in life.  They are the supplements that are loaded with caffeine and other dangerous chemicals.

When ephedra was banned, supplement manufacturers turned to other ingredients.  One of the most popular products on the market is Hydroxy-cut, which was also banned recently by the FDA, because of serious adverse effects, including liver and kidney failure. 

People buy these supplements because they think that it is the easy way to get their weight under control.  Actually, the easiest way to do that is to eat the right foods and stop listening to the hype.

Diet foods are not better for you.  They are still loaded with chemicals, sugars and other additives that make them taste good.  Some of the “health” foods on the market are just as bad.

For good health, we need real foods, as natural as possible.  Fruits, vegetables, beans, legumes and whole grains should be the foundation of your daily diet.  They contribute to fat loss, because they are low in fat, high in nutrient content and fiber.  The fiber, alone, is a wonderful thing.  It contributes to good digestion and absorbs some of the fats from the foods that you eat, carrying them out of the body, instead of storing them.

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We need some fats in our diets.  They are necessary to produce hormones and cellular membranes.  They serve other purposes, as well.  Some nutrients can only be absorbed if fats are also present.  Vitamin E is an example of a fat-soluble nutrient.

Choosing healthy fats, particularly omega-3s and other polyunsaturated fatty acids will contribute to fat loss.  In particular, they help to get rid of the fats that are circulating in your bloodstream.  Research has shown that increasing your intake of omega-3s reduces your total blood triglycerides, which are fatty acids bound to glucose. 

High triglycerides in the bloodstream are a risk factor for an age-related heart disease called atherosclerosis or hardening of the arteries.  They also increase your risk of age-related eye diseases and even Alzheimer’s.  So, it is important to get your blood triglycerides under control.  You can do that naturally, by reducing the amount of fats that you eat, in general, and by eating more omega-3s.

One of the keys to long-term fat loss is building more muscle.  A muscular body burns more calories at rest and resting muscles prefer to burn fats from the bloodstream for energy.  You might not notice an immediate difference on the scale if you start building muscle.  But, you should start to notice a difference in the way that your clothes fit, fairly quickly.

Your waist size should start to go down, as the muscles in your legs and arms start to grow.  You will need to make sure that you get enough protein in your diet.  Otherwise your body can’t build muscle. 

Long-term fat loss is possible and even easy, with just a few changes to your diet and your level of activity.  The pills don’t work. So, don’t waste your money.

There are plenty of myths about fat loss.  The myths are perpetuated mostly by supplement companies.  They are not the healthy supplements that could really help you lose some pounds while reducing your risks of diseases later in life.  They are the supplements that are loaded with caffeine and other dangerous chemicals.

When ephedra was banned, supplement manufacturers turned to other ingredients.  One of the most popular products on the market is Hydroxy-cut, which was also banned recently by the FDA, because of serious adverse effects, including liver and kidney failure. 

People buy these supplements because they think that it is the easy way to get their weight under control.  Actually, the easiest way to do that is to eat the right foods and stop listening to the hype.

Diet foods are not better for you.  They are still loaded with chemicals, sugars and other additives that make them taste good.  Some of the “health” foods on the market are just as bad.

For good health, we need real foods, as natural as possible.  Fruits, vegetables, beans, legumes and whole grains should be the foundation of your daily diet.  They contribute to fat loss, because they are low in fat, high in nutrient content and fiber.  The fiber, alone, is a wonderful thing.  It contributes to good digestion and absorbs some of the fats from the foods that you eat, carrying them out of the body, instead of storing them.

We need some fats in our diets.  They are necessary to produce hormones and cellular membranes.  They serve other purposes, as well.  Some nutrients can only be absorbed if fats are also present.  Vitamin E is an example of a fat-soluble nutrient.

Choosing healthy fats, particularly omega-3s and other polyunsaturated fatty acids will contribute to fat loss.  In particular, they help to get rid of the fats that are circulating in your bloodstream.  Research has shown that increasing your intake of omega-3s reduces your total blood triglycerides, which are fatty acids bound to glucose. 

High triglycerides in the bloodstream are a risk factor for an age-related heart disease called atherosclerosis or hardening of the arteries.  They also increase your risk of age-related eye diseases and even Alzheimer’s.  So, it is important to get your blood triglycerides under control.  You can do that naturally, by reducing the amount of fats that you eat, in general, and by eating more omega-3s.

One of the keys to long-term fat loss is building more muscle.  A muscular body burns more calories at rest and resting muscles prefer to burn fats from the bloodstream for energy.  You might not notice an immediate difference on the scale if you start building muscle.  But, you should start to notice a difference in the way that your clothes fit, fairly quickly.

Your waist size should start to go down, as the muscles in your legs and arms start to grow.  You will need to make sure that you get enough protein in your diet.  Otherwise your body can’t build muscle. 

Long-term fat loss is possible and even easy, with just a few changes to your diet and your level of activity.  The pills don’t work. So, don’t waste your money.

There are plenty of myths about fat loss.  The myths are perpetuated mostly by supplement companies.  They are not the healthy supplements that could really help you lose some pounds while reducing your risks of diseases later in life.  They are the supplements that are loaded with caffeine and other dangerous chemicals.

When ephedra was banned, supplement manufacturers turned to other ingredients.  One of the most popular products on the market is Hydroxy-cut, which was also banned recently by the FDA, because of serious adverse effects, including liver and kidney failure. 

People buy these supplements because they think that it is the easy way to get their weight under control.  Actually, the easiest way to do that is to eat the right foods and stop listening to the hype.

Diet foods are not better for you.  They are still loaded with chemicals, sugars and other additives that make them taste good.  Some of the “health” foods on the market are just as bad.

For good health, we need real foods, as natural as possible.  Fruits, vegetables, beans, legumes and whole grains should be the foundation of your daily diet.  They contribute to fat loss, because they are low in fat, high in nutrient content and fiber.  The fiber, alone, is a wonderful thing.  It contributes to good digestion and absorbs some of the fats from the foods that you eat, carrying them out of the body, instead of storing them.

We need some fats in our diets.  They are necessary to produce hormones and cellular membranes.  They serve other purposes, as well.  Some nutrients can only be absorbed if fats are also present.  Vitamin E is an example of a fat-soluble nutrient.

Choosing healthy fats, particularly omega-3s and other polyunsaturated fatty acids will contribute to fat loss.  In particular, they help to get rid of the fats that are circulating in your bloodstream.  Research has shown that increasing your intake of omega-3s reduces your total blood triglycerides, which are fatty acids bound to glucose. 

High triglycerides in the bloodstream are a risk factor for an age-related heart disease called atherosclerosis or hardening of the arteries.  They also increase your risk of age-related eye diseases and even Alzheimer’s.  So, it is important to get your blood triglycerides under control.  You can do that naturally, by reducing the amount of fats that you eat, in general, and by eating more omega-3s.

One of the keys to long-term fat loss is building more muscle.  A muscular body burns more calories at rest and resting muscles prefer to burn fats from the bloodstream for energy.  You might not notice an immediate difference on the scale if you start building muscle.  But, you should start to notice a difference in the way that your clothes fit, fairly quickly.

Your waist size should start to go down, as the muscles in your legs and arms start to grow.  You will need to make sure that you get enough protein in your diet.  Otherwise your body can’t build muscle. 

Long-term fat loss is possible and even easy, with just a few changes to your diet and your level of activity.  The pills don’t work. So, don’t waste your money.

 
 
 
There are dozens of healthy nutritional guides that you could follow.  Researchers are still debating about which is the healthiest eating plan.  But, there are some things that we know for sure.

Number one, dieting is bad.  Following any kind of very low calorie diet for more than a few days will result in muscle and bone loss.  A person might not notice until they pass the age of 50, when they start to look and feel weak or develop a curved spine.

There is a theory that severe calorie restriction may allow people to live longer, because animals that are kept on a calorie restrictive diet look younger and live longer.  There is actually a study that is currently ongoing, concerning the subject.

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An episode of 60 minutes featured interviews with people participating in the study.  But, the main focus of the episode was an antioxidant called resveratrol. 

Animal studies have shown that resveratrol in the diet mimics the effect of severe calorie restriction, even though the animals continued to eat a normal amount of calories.  If you look at the ingredients in some of the weight loss aids on the market, you are likely to see resveratrol listed as an ingredient, but the claims are misleading.

As a part of healthy nutritional and caloric intake, resveratrol may have an anti-aging effect on the body.  But, alone, it will not help people lose weight.  There are no studies supporting that claim.

The animals were given an amount of calories that would normally support their weight and level of physical activity.  How many calories a person needs every day varies greatly.  But, no one can eat everything that they want and lead a sedentary lifestyle, without gaining weight.  It’s simply impossible. 

Healthy nutritional guidelines are designed to help people get enough calories, without going overboard, meet their minimum daily requirements for vitamins, minerals and other nutrients, get enough protein, carbohydrates and fats, while still enjoying what they eat.

How many calories are enough?  That depends on your age, your sex, your current weight, your height and your level of physical activity. 

Let’s say that you are a 30 year old female that weighs 160 pounds and is 5’5”.  You get little or no exercise, because you have a desk job.  In order to maintain your weight, you need at least 1738 calories per day. 

For years, a healthy nutritional eating plan for women that needed to lose weight was supposed to be 1000-1200 calories per day.  There are still some sources that recommend that kind of caloric intake.  When I mentioned above that dieting is bad, it was those kinds of diets that I was referring to.  The caloric intake is too low.

If you know that you are not eating the best foods, then make some dietary changes.  If you are sedentary, start getting more exercise.  Small steps can make a big difference.

A truly healthy nutritional plan is one that is free of simple carbohydrates, because they cause or contribute to a variety of long-term life-threatening health problems.  Learn more about the importance of avoiding the simple carbs, before it’s too late.

There are dozens of healthy nutritional guides that you could follow.  Researchers are still debating about which is the healthiest eating plan.  But, there are some things that we know for sure.

Number one, dieting is bad.  Following any kind of very low calorie diet for more than a few days will result in muscle and bone loss.  A person might not notice until they pass the age of 50, when they start to look and feel weak or develop a curved spine.

There is a theory that severe calorie restriction may allow people to live longer, because animals that are kept on a calorie restrictive diet look younger and live longer.  There is actually a study that is currently ongoing, concerning the subject. 

An episode of 60 minutes featured interviews with people participating in the study.  But, the main focus of the episode was an antioxidant called resveratrol. 

Animal studies have shown that resveratrol in the diet mimics the effect of severe calorie restriction, even though the animals continued to eat a normal amount of calories.  If you look at the ingredients in some of the weight loss aids on the market, you are likely to see resveratrol listed as an ingredient, but the claims are misleading.

As a part of healthy nutritional and caloric intake, resveratrol may have an anti-aging effect on the body.  But, alone, it will not help people lose weight.  There are no studies supporting that claim.

The animals were given an amount of calories that would normally support their weight and level of physical activity.  How many calories a person needs every day varies greatly.  But, no one can eat everything that they want and lead a sedentary lifestyle, without gaining weight.  It’s simply impossible. 

Healthy nutritional guidelines are designed to help people get enough calories, without going overboard, meet their minimum daily requirements for vitamins, minerals and other nutrients, get enough protein, carbohydrates and fats, while still enjoying what they eat.

How many calories are enough?  That depends on your age, your sex, your current weight, your height and your level of physical activity. 

Let’s say that you are a 30 year old female that weighs 160 pounds and is 5’5”.  You get little or no exercise, because you have a desk job.  In order to maintain your weight, you need at least 1738 calories per day. 

For years, a healthy nutritional eating plan for women that needed to lose weight was supposed to be 1000-1200 calories per day.  There are still some sources that recommend that kind of caloric intake.  When I mentioned above that dieting is bad, it was those kinds of diets that I was referring to.  The caloric intake is too low.

If you know that you are not eating the best foods, then make some dietary changes.  If you are sedentary, start getting more exercise.  Small steps can make a big difference.

A truly healthy nutritional plan is one that is free of simple carbohydrates, because they cause or contribute to a variety of long-term life-threatening health problems.  Learn more about the importance of avoiding the simple carbs, before it’s too late.

There are dozens of healthy nutritional guides that you could follow.  Researchers are still debating about which is the healthiest eating plan.  But, there are some things that we know for sure.

Number one, dieting is bad.  Following any kind of very low calorie diet for more than a few days will result in muscle and bone loss.  A person might not notice until they pass the age of 50, when they start to look and feel weak or develop a curved spine.

There is a theory that severe calorie restriction may allow people to live longer, because animals that are kept on a calorie restrictive diet look younger and live longer.  There is actually a study that is currently ongoing, concerning the subject. 

An episode of 60 minutes featured interviews with people participating in the study.  But, the main focus of the episode was an antioxidant called resveratrol. 

Animal studies have shown that resveratrol in the diet mimics the effect of severe calorie restriction, even though the animals continued to eat a normal amount of calories.  If you look at the ingredients in some of the weight loss aids on the market, you are likely to see resveratrol listed as an ingredient, but the claims are misleading.

As a part of healthy nutritional and caloric intake, resveratrol may have an anti-aging effect on the body.  But, alone, it will not help people lose weight.  There are no studies supporting that claim.

The animals were given an amount of calories that would normally support their weight and level of physical activity.  How many calories a person needs every day varies greatly.  But, no one can eat everything that they want and lead a sedentary lifestyle, without gaining weight.  It’s simply impossible. 

Healthy nutritional guidelines are designed to help people get enough calories, without going overboard, meet their minimum daily requirements for vitamins, minerals and other nutrients, get enough protein, carbohydrates and fats, while still enjoying what they eat.

How many calories are enough?  That depends on your age, your sex, your current weight, your height and your level of physical activity. 

Let’s say that you are a 30 year old female that weighs 160 pounds and is 5’5”.  You get little or no exercise, because you have a desk job.  In order to maintain your weight, you need at least 1738 calories per day. 

For years, a healthy nutritional eating plan for women that needed to lose weight was supposed to be 1000-1200 calories per day.  There are still some sources that recommend that kind of caloric intake.  When I mentioned above that dieting is bad, it was those kinds of diets that I was referring to.  The caloric intake is too low.

If you know that you are not eating the best foods, then make some dietary changes.  If you are sedentary, start getting more exercise.  Small steps can make a big difference.

A truly healthy nutritional plan is one that is free of simple carbohydrates, because they cause or contribute to a variety of long-term life-threatening health problems.  Learn more about the importance of avoiding the simple carbs, before it’s too late.

 
 
 
If you need to lose weight, you still need to make sure that you have a healthy dietary intake of fats, carbohydrates, protein, vitamins, antioxidants, minerals and other nutrients.  Not only will it make you feel better and be better for your long-term health, it may make it easier for you to stick to your eating and exercise plan.  Here are a few suggestions.

Number one, in anybody’s book, should be to get enough protein.  If you don’t get enough protein every day, you will be hungry and you will not be able to build muscle. 

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In fact, if there is inadequate protein in your diet, your body will cannibalize the muscles that you currently have, in order to get at the essential proteins stored there.  If there are not enough calories in your diet, your body will break down muscle tissue to get at the glucose stored there, because your brain must have glucose to survive.

If you lose muscle mass, you will become flabbier and your body will burn fewer calories at rest, which will make it harder for you to lose weight, as time goes by.  Plus, once you start eating more, again, you will gain back the weight faster, because you will have slowed down your metabolism; your body’s ability to burn calories and fat.

A healthy dietary intake of protein is ½ to 1 gram of protein per pound of body weight.  To make that calculation, start with your current weight, not your goal weight.  If you lose 10 or 20 pounds, you may need to reduce the amount of protein in your diet, just as you reduce the number of calories.  30-40% of your daily caloric intake can come from protein. 

Any healthy dietary guidelines will tell you that carbohydrates are essential.  But, they don’t always differentiate between the “types” of carbohydrates.  There are two basic types; complex and simple.

Complex carbohydrates are the natural ones.  They include most fruits, vegetables and whole grains, such as wild rice and oatmeal.  They provide vitamins, antioxidants, fiber, minerals and a variety of other nutrients that may help you lose weight and live a longer, healthier life. 

Simple carbohydrates are mostly products of man.  They are digested quickly, contain very little fiber, cause spikes in blood sugar and insulin levels, and have a high caloric value relative to the number of nutrients that they contain.   

If you determine that your healthy dietary caloric intake is 1500 calories, 450-600 (30-40% of the total) of those calories should come from complex carbohydrates.  Add that to the calories from protein and you have a total of 900-1200 calories.  The rest of your daily caloric intake should come from good fats.

Good fats include those found in fish, olives, walnuts and avocado.  We must have some fat in our diet.  It’s just that most people get too many trans-fatty acids and too much saturated fat, primarily from eating processed and prepared foods, but also from popular spreads like mayo.

Here are two final pieces of advice.  Learn as much as you can about healthy dietary guidelines and never forget the importance of exercising.  That should keep you fit and in good health for life.

 
 
 
A healthy weight loss program is one that includes good foods and regular physical activity.  There are lots of good eating plans and lots of good exercises.  There are also plenty of bad ones. 
When it comes to exercise, you want to choose things that you enjoy doing.  Walking is the most commonly recommended “beginner’s” exercise program.  But, for people that have problems with their feet, an exercise bike may be a better idea.  Recumbent bikes, in particular, are easy on the back, butt and joints, but riding one burns a lot of calories.
Strength training exercises, which are those designed to help people build muscle, are good choices for everyone.  Because you start with low weights and work your way up, you are less likely to injure yourself.  If you don’t belong to a gym, you might want to consider elastic bands.  They are inexpensive lightweight and they “grow” with you.

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Strength training exercises accomplish two things.  First, they burn calories.  Second, they build muscle, which helps you burn more calories when your body is at rest. 
So, a healthy weight loss program should include some strength training, but you need to be sure that you are getting enough protein.  Without adequate protein, your body cannot build new muscle cells. 
The cells of the body need calories for energy.  The cells of the brain can only burn glucose, which is why diabetics and those that are hypoglycemic can pass out and die if their blood glucose levels get too low.
Other cells of the body can burn either fat or glucose.  Muscle cells prefer to burn fat, when they are at rest and during the first few minutes of exercise.  After the first few minutes, they switch to burning glucose.
So, a healthy weight loss program would include an eating plan that provides enough protein for the body to build new muscle fibers.  That’s about a half gram per pound of bodyweight.  It should be a diet that is low in fat, because if you reduce the amount of fat in your diet, your body will turn to your fat stores and burn those. 
Eating lots of fruits and vegetables is a key to maintaining your weight.  Whole grains like oatmeal are good choices, as well.  Processed and packaged foods are not ideal.  They are usually high in calories, but low in nutritional value.  Ideally, a healthy weight loss program will include “real” food, which is high in nutrients and fiber, lower in calories and fat.
By cutting out some of the bad foods that you are probably eating and including some of the good foods that you should be eating, you can lose the pounds that you want, painlessly.  The pills really don’t work.  Eating fewer calories than you burn is the only way to lose pounds.  Just don’t cut back too far on the calories.
A healthy weight loss program will allow you to feel satisfied, without overeating.  One of the reasons that we overeat is because we choose foods that are low in nutrients.  They just aren’t as satisfying.