Weight Loss Chart

Dr John Anne asked:


Obesity is a truly complex health hazards that may affect any individuals irrespective of age or gender. It can be a serious health problem that may in time prove itself a life-threatening disorder and put an individual suffering from obesity in a high risk for developing cardiac problems, cholesterol or diabetics. If you are overweight or you just wish to maintain your figure, weight loss diet certainly works best for you, if you can follow rigorously.

Analyze your emotional state

If you are really serious about your overeating problem and make a good control on it, you should first start taking a diary on your food habits. The diary can include three columns initially. In the first column, you write the name of the food you are taking. In the second column, you write the temptation that you have experienced before attaining the food and in the third column, you should write about the emotional satisfaction that you have derived after having the food. Now it is the time to compare between your short-term gratifications that you acquire immediately after having (or rather during having) and the long term impact that you actually gain in your health system. It will certainly help you to switch to weight loss diet.

Provide little extra time to control your impulse

If you feel like eating now, provide some extra little time to get a hold on your impulse. Say, for example, you feel that you need to feed now and hunger is hitting you up badly, try to give yourself at least 10 minutes time before you actually turn yourself into any action. It helps.

Have plenty of water

Drink a minimum of 6-8litres water daily. Especially, you try not to forget drinking water before your meal. It will reduce your hunger and provide you a ‘full feeling’. Not only that, pure drinking water has the ability to purify your system. It helps maintaining the homeostasis of the system with appropriate water retention while increasing the discharge of body wastages through urination.

Quick ‘n’ effective weight loss diet program

There are few quick but effective weight loss diet programs available in the market. In 1985, General Motors Inc in cooperation with John Hopkins Research Centre formulated a wonderful weight loss diet program for their employees and family members. According to the research, this program is effective and almost flawless. It is structured in a fashion that the followers of the program will be able to loose their weight to a remarkable extent, say, 10-17lb per week, without loosing their energy or stamina.

This is a seven day program; however, research has shown that there is no apparent harm related with it and this weight loss diet program can be repeated several times to get the desired result. If you are willing to follow this program, the first thing you have to do is to refrain from alcohol or any kind of alcoholic beverages. Additionally, you have to drink ten glasses of water every day.

On the first day of the program, you need to feed yourself with a variety of fruits except banana. The program suggests having lots of watermelon and a loupe to have good result. The second day comprises with vegetables. You may have raw or cooked one depending your own personal preference. To fulfill the requirement of carbohydrate, you may start with potatoes with little butter on it. Third day is a day of mixing. You have the combination of fruits and vegetables. But you are not allowed to have banana.

Third day of the weight loss diet program is not allowing you to have potato as well. In the fourth day, you may have a combination of banana and milk. But you are limited with 8 bananas and 3 glasses of milk. On the fifth day, you may relax a bit because it offers you to feed your appetite with beef and tomatoes.

Have 10 oz of lean beef with 6 tomatoes. But do not forget to increase your water intake by 1qrt. Sixth day is really lovely for you because you may have as many beef and vegetables as you want. In the seventh day, you may enjoy your weight loss diet by having brown rice, vegetables and fruit juice. Now measure your weight, and please do not forget to write a review of this weight loss diet program.



Melody

Robert Baird asked:


In case of attaining weight loss with fruitful results, it is advisable to indulge in a healthy diet. One of the most effective means of losing weight is by means of dieting. However it is to be borne in mind before indulging in a diet program that one must take suitable advice from an expert or a medical practitioner as all diet types may not suit the body type of an individual. Moreover, it is also necessary to remember that some of these diets may have harmful effects and thus proper research is advised.

The term ‘weight loss diet’ is often considered synonymous with the ‘Fad Diet’. These fad diets are extremely low in calories and they certify the consumption of certain selected liquid foods which have almost zero nutritional content. Some of the prominent fad diet foods include grapefruit diet and cabbage soup diets. It is to be noted here that researchers have dubbed this fad diet as extremely unhealthy and injurious to health as in the illusion of causing weight loss they actually reduce water content in the body which gives the dieter a false idea that he is losing weight. Once this diet is abandoned, the proportion of water loss is gained soon and thus the weight loss is transformed into weight gain. Therefore this weight loss diet is extremely ineffective.

However, there are a series of weight loss diets which are quite effective. These diets are balanced with suitable ingredient which lower weight but do not compromise with the energy level ad are also not harmful for the body. Such diets are rich in fruits and vegetables which act as preventives against diseases like heart attacks and cancer. Moreover, these low fat diets contain high proportions of carbohydrates along with moderate amounts of protein. Unlike the high protein and high carbohydrate content diets which are considered unhealthy, the low fat diets are recommended highly and are also used prevalently by athletes and sportspersons for improved performance levels. Moreover, the presence of complex carbohydrates in these diets are also extremely beneficial as they are very healthy and at the same time do not cause fattening. Therefore a perfect weight loss diet should comprise of a constant eating pattern, all forms of food groups and it is advisable for overweight individuals to ignore the various quick weight loss diet methods like fad diets, diet foods and hunger suppressants which cause more harm to the body than actually aiding in weight loss.



Madalyn

George Watson asked:


We are obsessed as a society with having things right when we want it. If we feel to want a new car, we need it right now, women go nuts if they cannot get pregnant the very moment they have realized they want to have a child and if we apply this to weight loss, then it must surely be fast and easy weight loss. We can’t settle for anything less!

Fortunately it’s already known scientifically that fast weight loss diet pills don’t work. You may burn off a couple of pounds in the beginning, but after you have lost the weight, chances are high that without some real diet changes, you will gain the weight back plus much more.

Fewer and fewer people are being tricked by false hopes and promises of fast weight loss diet pills by marketers trying to make a sale. Its been said that they take advantage of human insecurities. Really though, they take advantage of our need to have everything right here right now, and as easy as possible with no real hard work on our part, as long as we are willing to pay for the fast weight loss product they are selling.

And because the fast weight loss diet pills are not the answer, people have turned to exercise for weight loss. Marketers who promote fast weight loss exercise programs or weight loss devices take advantage of the same here and now demand. All they are doing is giving exercise a bad name as well.

The following are reviews I have pulled from a web site focused on exposing marketing scams:

The [product] is actually a good product, but it has huge flaws. The way that the pulley system works is that the pulleys are attached to the frame with a free rotating bracket. This causes an excessive amount of wobbling when trying to use any of the exercises. Using the bench press is nearly impossible at higher weights due to the wobbling. Don’t waste your $400+ for the [product].

I purchased the [product] through [website] Network. I was very unhappy with the whole motion of the machine; it was uncomfortable and unnatural not to mention very shoddy craftsmanship. I called [company] to return it. They said I was past the 1 month return.

Too bad I got pulled into the marketing hype, believing this is it. I ordered the worthless thing and did not see any results. It was a bunch of plastic. Have returned the product a week before Christmas 2006, and have yet to get a refund. They keep telling me that they have not received the item. Don’t waste your money!!!!

So the info should be clear by now for everyone to see: fast weight loss is not worth the work trying to get a refund or adding even more pounds later.

Weight loss exercise is the best way to lose weight.

Try to remember that losing fifteen pounds in two weeks is nothing to celebrate. It is important to know that the more quickly the weight is lost, the more likely it is coming from water and muscle, not calorie and fat loss.

Since muscle tissue is crucial for maintaining our metabolism working on a high level, losing muscle tissue actually hurts our ability to burn calories everyday that we need to lose in order to lose weight naturally.

You can experience what will seem like fast weight loss when you aim towards losing weight slowly. Try to lose no more than 1 or 2 pounds per week. One pound of weight equals 3,500 calories. By changing your diet to get rid of 250 calories a day from food intake and burning off another 250 calories a day from exercise, you can lose one pound of fat per week.

Exercise for weight loss and for your overall health, but give it the time for real, long term results.



Skylar

Alice Loh asked:


The effectiveness of whatever weight loss diet lies ultimately on calorie reduction.

Diet plans generally impose rules on what you can eat and what you cannot, thus limiting you to a certain number of calories you can consume per day. So, by following these weight loss diets, you’ll naturally eat less than when you normally eat freely.

Sure, there are other nutrients like fat content that you must watch out for when you eat, but that’s a topic for discussion another day. For now, suffice to know how many calories you consume on a daily basis and that will give you a good indication if you’re overeating or not.

There’s really no general guideline about how many calories you should consume due to many factors based your current physical condition, age, sex but from U.S. National Weight Control Registry’s findings, individuals who were successful in weight loss consume around 1,700 kcal for men and around 1,300 kcal for women.

Counting calories may seem to be tedious and unnatural but nevertheless helps you to be aware of how much food intake you’re actually consuming. Even if you don’t count, by knowing the calories of common foods will help you make an informed and better decision for your diet.

Here’s an example of a fictitious female who eats an extremely healthy diet for the sake of discussion:

1) Breakfast Croissant (medium) bread and Low-fat milk (1%) – 333 kcal

2) Morning snack Regular ice cream (1/2 cup) – 145 kcal

3) Lunch Fried fish (3 oz) and Regular cheddar cheese (1 oz) – 309 kcal

4) Morning snack Frozen yogurt, low-fat (1/2 cup) – 110 kcal

5) Dinner Ground Beef – Regular (25% fat) – 236 kcal

This works out to a total of 1133 kcal. With a cup of coffee, a fruit helping here and there, this lady’s food intake will hover around 1,250 to 1,300 which is pretty ideal.

Note: The above calories are based on US Food & Drug Administration (FDA)’s Consumer Magazine, May – Jun 2005 issue.

You can easily search for listings of all the common foods and their calories but here’s my list I compiled for you so you’re more conscious of the common foods and calories when you choose your foods:

1) Hamburger 120 g – 300 kcal

2) Fish and chips 250 g – 800 kcal

3) Soft drink (Coke) can (285 ml) – 120 kcal

4) Fries 200 g – 600 kcal

5) Coffee/tea with sugar cup (200 ml) – 40 to 50 kcal

6) Coffee/tea with milk cup (200 ml) – 70 to 120 kcal

7) Beer can (350 ml) – 150 kcal

Fried fish 200 g – 450 kcal

9) Broiled fish 200 g – 300 to 400 kcal

10) Steak 200 g – 500 kcal

11) Fried rice 400 g – 500 kcal

12) Noodles, dry or soup 300 to 500 g – 400 to 500 kcal

13) Noodles, fried 300 to 500 g – 500 to 800 kcal

14) Cookies 5 to 10 small pieces – 200 to 300 kcal

The above list is NOT a recommended list of foods to eat. Rather, you now know that eating a packet of fries at a fast food restaurant will give you 600 calories and you can now decide if you want to eat all of that, half of that or don’t touch that at all.



Celia

Steven Magill asked:


Congratulations on your decision to lose weight! You probably don’t need to, but it is good that you have decided to take control of your health. Taking control of your health is the best thing you can do for yourself and you are in luck. There is more than one health weight loss diet. In fact, there are lots of healthy weight loss diets!

A good health weight loss diet works on both your eating habits and your exercise routine. The trick is to take it slow. If you don’t normally exercise and try to start running 5 miles every day (without building up to it) you will most likely injure yourself. If you suddenly cut out ninety percent of your food intake, you will be sure to get sick and tired very quickly.

The trick to a health weight loss diet is to start slow. Start following the food pyramid. Eat well balanced meals and reduce your portion sizes. Would it surprise you to know that not so very long ago, there used to be room left over on a plate even with a full dinner placed on it? And no, the world’s plates have not gotten smaller. A smaller meal that is balanced will help your body learn how to process real food again. A balanced meal will also give you a lot more energy than that burger you got at McDonalds will. You will need that energy for your exercise routine.

Another key factor of a health weight loss diet is exercise. Your exercise routine should start small and slowly build up. This means that it is a bad idea to go from sitting on your couch to running five miles a day. Your body will simply crap out from that kind of pressure. Also, in order for an exercise routine to work it needs to work all of the muscle groups and your cardio system. When you are first starting out, it is a good idea to join a gym. The gym employees will help you build up your muscles and sort out a proper exercise routine. Before you know it, the weight will start slipping away.

Just remember, you want to be healthy. Healthy trumps thin every day. The best way to lose weight is with a health weight loss diet, not with some fad or crash diet that you can find on the internet.



Amaya

Chris Chew asked:


Have you ever wondered why you are fat and have considered going on a weight loss dieting program? If you did, then you must know why certain food makes you fat.

Most if not all of us are somewhat carbohydrate addicts. We have pastas, pizzas, white rice, spaghettis, bread, refined flour food and confectionaries in almost if not all our meals. Just look at the queues at the fast food joints on a regular day and you will know what I mean. Bread and sweet sugary drinks are the menu of the day, naturally.

Some of us are reluctant to embark on a weight loss dieting program to lose that excess baggage (body fat) because we think it is an exercise in sheer willpower and futility.

“You are asking me not to eat bread/rice/pizzas/hamburgers, chocolates and ice-creams my entire life? You must be nuts!” Sounds familiar? For those who incessantly snack on biscuits and chocolates between meals to stave off hunger while working at the office, here is why.

You unwittingly and naturally reach for such snacks because of the food you chose to eat earlier at an earlier meal. If you start the day with three or four slices of white bread spread with fruit jam or margarine and then wash it down with coffee and sugar, you can be sure you will be craving for snacks by mid-morning even though your breakfast was a filling one.

When your food made up primarily of carbohydrate, especially refined carbohydrate like white bread and pizzas, with little protein or fat, not to mention high in sugar, your blood glucose surges crazily following that meal.

To counter the effect of extreme glucose surge in your blood stream, your pancreas will pump more insulin than usual to bring your blood glucose level down. What happens then is that your blood glucose surges will then dip lower than your pre-meal level. When this happens, you start to get hungry and crave for more sweet stuff and more carbohydrate. This is why you reach for sweet snacks and drinks instinctively. Thus the vicious cycle continues again and again and you are eating more and more calories. So choosing the food in your meal is important so that you will not get hungry fast and then consume more calories to satisfy that hunger upsetting your natural weight loss dieting program.

When more carbohydrate is consumed than can be stored by your liver and muscles as glycogen, they are naturally converted to fat. So what should you do?

Well, you can start to limit your carbohydrate consumption (note that I said limit and not stop) and on top of that, choose slow digesting carbohydrates especially carbohydrate with fibers like fibrous vegetables, fruits, legumes, brown rice and brown bread, your insulin spike will not be so eccentric and therefore you will not get hungry or having your sweet tooth so often.

Now think about it, if you do not reach for your snacks and sugary drinks that often, it means that you are consuming fewer calories. So if your caloric consumption is less than your caloric expenditure, you are right on a natural weight loss dieting program without even realizing it. Better still, you are not going on a hunger and starvation diet because you will not get hungry that easily.

Just imagine now that you are losing weight naturally, what if you incorporate an exercise routine into your natural weight loss dieting program to burn off some more calories? Your natural weight loss result will be amazing wouldn’t it?

Now that you know why you are fat, let’s get started on this natural weight loss dieting program.



Jordyn

Alan Chai asked:




There are so many different weight loss diets that you could choose from that it can make your head spin! Here are three different strategies designed to help you win this game and lose that extra weight in a good, safe way that does not put you in any danger of getting stuck in the yo-yo pattern. This is no good for anyone and only leads to what can become a dangerous situation for you if you are not very careful. If you follow some of the wise advice given here you will be able to win against that extra weight.

Treat Yourself Respectfully

You may not know what this means; so here goes. This simply means that you need to believe that you are worth the time and effort that it takes to investigate those weight loss diets. If you do not believe that you are worthy of looking and feeling good, no one else will either! It is as simple as telling yourself that you really deserve to be in the best shape possible. This, however, does not mean that you need to stick to Hollywood’s idea of the “perfect” figure! What is right for them may not be for you. Their secret is that they treat themselves with respect! 

Avoid Emotional Pitfalls

You may not understand this one, but it is really pretty simple: do not let what others say affect your thinking. This is one of the fastest killers of progress and success when it comes to weight loss diets. Anyone who is trying to lose weight for any reason is bound to be teased and put down for being over-weight in the first place; as well as for the way that they choose to take off that weight. This is basically emotional abuse whether people realize this or not. If you are constantly facing ridicule for being overweight and then teased about how you choose to lose the weight; it will affect your thinking, and maybe even cause you to give up altogether.

Set Realistic Goals

This is another thing that will help you win when you are using weight loss diets to take off those extra pounds. If you set a weight loss goal of only two, three or four pounds a week you will succeed without much trouble. Can you set up an exercise routine that fits into your schedule pretty well? If so, then you will make it so much easier to keep going and reach your target weight. Making sure that you have plenty of good healthy food choices in your house will also make reaching that much easier. When making out your weekly grocery list add plenty of good healthy main meal items and snack foods to the list.  

Extra Helpful Hints

There are a couple other thought to bear in mind here about weight loss diets. 1. Eating a healthy diet does not mean cutting out all junk foods. 2. Try keeping a personal journal of your great progress.



Katrina