Monday, June 28, 2010

How to Lose Weight In One Month-Lose Weight Using the New 2010 Food Pyramid

-->The United States Department of Agriculture has released the latest version of the food pyramid and there are some great changes to help people who are overweight shed those pounds. If you have used diets and still found that you can't lose weight; it might be time to try the new interactive food pyramid that will guide you in daily food choices, help with meal planning, and give you in depth information on a wide variety of foods. The emphasis is on better diet and exercise for physical wellness. Here you can find a personalized free weight loss plan. 

 Start by going to and get familiar with all that is offered on this site. After a quick exploration of the site, go to the pyramid itself by clicking on “Inside the Pyramid.” Notice the new design, the food groups are now arranged in vertical bands rather than the old horizontal method. The pyramid is interactive so click on each band to see a brief review of each food group. For more detailed nutrition information and food choices in each group click on “learn more”. Notice that the recommendations for each food group promote healthy eating.

 For a personalized diet plan go to “Get a Personalized Plan”. You will type in your age, sex, height, weight, and level of activity. If you are overweight and in need of weight loss, the next page will alert you to this and ask if you would like to see a plan for your present weight or would like one to gradually reduce your weight. Pick the plan that will help you lose weight and see what recommendations there are for caloric intake and amount of food from each food group.

 Explore the site and register to create meals that are customized for your weight loss plan. After registering you can also track your consumption and level of exercise. This site is just packed with interesting information on everything from farm markets to organic foods. And the best part is that it is all free. The information is current and definitely has the goal of encouraging healthy weight loss and an adequate level of exercise.

 To Your Success,
Monique Hawkins

Sunday, June 20, 2010

Childhood Obesity PreventionTips-Healthy Eating Habits Start in Early Childhood

SIERRA MADRE, CA - MAY 29:  Seventieth anniver...Image by Getty Images via @daylife
While you are striving to maintain a healthy weight or lose those extra pounds, keep in mind that eating habits start when very young. It is time  to begin educating children on the benefits of a wholesome diet as soon as your children or grandchildren first start consuming table food.

The first rule of passing on healthy eating habits is to model what you teach. It does no good to explain the benefits of low fat and low sugar foods if the local fast food restaurant is where you stop for meals.

Introducing a variety of healthy fruits, vegetables and whole grains early in life can start your child on a lifetime of eating healthy. They won’t face the constant battle of trying to lose weight and they won’t be as susceptible to disease. They will enjoy a healthy, balanced diet filled with wholesome foods.

So, how to do this with a busy schedule? It really takes no more time to prepare healthy food than it does foods full of fats and sugars. A trip to the grocery store is where healthy eating starts. Fill the cart with fresh vegetables and fruits, naming each one as you load it in the cart and explaining the health benefits found in each item. Pick lean meats or fish,and tell your children where the food comes from. An amazing number of children have no idea where milk really comes from, where potatoes are grown or how bread is made.

Make snack time a fresh and exciting array of fruits, vegetables and nuts or real cheeses. A platter loaded with sliced apples, bananas, oranges, strawberries, baby carrots, nuts and fresh cheeses will disappear as quick as can be! Dinners with lean meat or fish, vegetables and whole grain pasta or rice will help you lose weight and keep your children healthy.

You don’t have to pass on your struggle with weight. Start right now helping your children lead a more healthful life.

Train Hard! Expect Success
Monique Hawkins

P.S. Have you tried that crazy wrap thing? Tighten, Firm, and Tone in as little as 45 minutes or less with that Crazy Wrap Thing! Visit

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Sunday, June 13, 2010

How to Lose Weght Effectively-Read Nutrition Labels to Help Maintain Healthy Weight Loss

Fruit on display at La Boqueria market in Barc...Image via Wikipedia
In order to effectively lose weight and keep it off, you’ve got to know what goes into your mouth. Really know. Every bite you eat is important when you have a goal to achieve, so be smart about your food, make reading nutrition labels a part of your weight loss routine.

We all know that lower fat and sugar content generally mean a healthier food, one that helps you lose that weight and gain a fit body. But there is more to the story. Here is a brief look at those labels and what is included in them.

Serving Size: It won’t do you any good if you ignore the portion the label refers to. The serving size is at the top of the label, it gives the weight of one serving and an approximation of how many servings there are in the
package. So, there are only 25 calories per serving, great, but not if youeat the entire bag of goodies! Weight loss starts with controlling portions, and here’s your guide.

Calories and Calories from Fat: This is next on the label and next in importance to someone on a weight loss plan. If you read no further than this, you are already armed with the most important information.

Nutrients: The nutrients in the food are reported both in grams and in the Percent Daily Value. This will be shown for both a 2000 and 2500 calorie daily intake. Notice the breakdown of the fats into saturated, trans fat, polyunsaturated, monounsaturated and cholesterol. Sodium and potassium aretwo minerals measured and reported on the label.

Avoid foods high in sodium for cardiovascular health. Carbohydrates are reported overall and then broken into dietary fiber and sugars. High fiber content is beneficial to those on weight loss diets.

Last is protein. Know what amount of protein is optimal for someone with your size and level of activity.

Vitamin and Minerals: The last nutrients to be shown are the vitamins and minerals.

Armed with this information you are on your way to choosing healthier foods and a step closer to your weight loss goals.

To Your Success,

Monique Hawkins

P.S. Have you tried that crazy wrap thing? Tighten, Firm, and Tone in as little as 45 minutes or less with that Crazy Wrap Thing! Visit 
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Monday, June 7, 2010

How to Lose Weight Effectively-Sleep Better and Lose Weight

Want to lose weight while you sleep? Sure, you’ve heard all the ads for miracle pills that work while you sleep, but that isn’t what this is about.

A link between lack of adequate sleep and weight gain has been discovered and reported in two medical journals, The Journal of the American medical Association and The Lancet. The studies indicate that there is a physical change in metabolism when people suffer loss of sleep that makes it very difficult to lose weight or even maintain weight.

Lack of sleep appears to affect the appetite through the hormone cortisol.When people suffer from sleep loss they frequently find that even when they are full they still feel hungry and want to consume more. The body’s
metabolism is affected beyond just this. Fat storage increases and the bodyis unable to properly metabolize carbohydrates. High levels of blood sugar result, and this can lead to the development of diabetes.

The cycle of weight gain and sleep loss can form a spiraling increase in both. Overweight people are more prone to sleep apnea that causes lack of quality sleep. Aches and pains brought on by being overweight can prevent sleep. Worry over weight gain can even lead to sleepless nights.

Conversely, sleep can improve with weight loss. Snoring frequently occurs less and so does sleep apnea. Deeper sleep is achieved causing less feelings of tiredness and hunger during the day. One of the simplest reasons that quality sleep can help with weight loss is the more time you are asleep, the less time you are wanting food. Seems almost too simple to be true, but it is.

So, here are some tips to achieving a good night’s rest. During the day don’t nap and get some exercise. Cut back on caffeine consumption and never drink caffeinated drinks in the late afternoon or evening. Never eat big meals late in the day, have a light snack of fruit and cheese instead. Develop a quiet routine that will help you sleep. Deep breathing or reading before lights out can increase the chances of a good rest.

So rest well and lose that weight!

To Your Success,

Monique Hawkins

P.S. Have you tried that crazy wrap thing? Tighten, Firm, and Tone in as little as 45 minutes or less with that Crazy Wrap Thing! Visit
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Friday, June 4, 2010

How to Lose Weght Effectively-Use The Fight Diet to Lose Weight

I ran across this article over at ezine about how athletes work to lose weight effectively.It was informative, so I thought I'd share their weight loss tips with you.

Fight Diet to Lose Weight

By Steven Sherwood

MMA fighters, boxers, wrestlers and almost all fighting sports follow a strict fight diet to be able to meet one major fight rule and that is to maintain weight. A fighter should not exceed a weight limit, depending on their weight classes. For example, if a fighter wants to compete in the UFC as a lightweight, he should be able to maintain his weight within 153 to 155 lbs. A lot of fighters are finding a hard time losing weight when they've exceeded their limit. Here are fight diet tips on how to lose weight effectively and still be in shape, not affecting your energy and strength:

Step 1 - You need determine your daily caloric intake. You should also know how to calculate your metabolism. Metabolism is a huge part of your calories burned in a day Understanding it can enable you to effectively lose weight. Also, you need to write down all the things you eat everyday - your regular meal, snacks and drinks including the contents of every meal. By doing this, you are able to monitor your calories intake. Everyone have different metabolic rates so the best way for you to know how much calories you should eat each day is to consult your doctor or nutritionist. Decreasing 500 calories a day can help you lose 1 pound of fat each week.

Step 2 - Review the list that you had made and decide which food you're going to cut out or reduce eating. For example, a certain drink in the morning packs 500 calories. You may now replace that drink by just having black coffee instead. By doing so, you'll lose a pound a week. Cutting or reducing calories and fat intakes will help you lose weight faster.

Step 3 - Look for alternatives for unhealthy foods you were eating before. Reduce the amount of mayonnaise in your sandwiches and sodas that you drink. Just simply replace those with healthier choices like water and mustard instead. Choose lean meats like fish and chicken instead of pork. Avoid eating side dishes like macaroni, cheese, potato salad or fries and replace them with fresh vegetables and salads. Remember to not to put dressing or just have low calorie dressing on your salad.

Step 4 - Have a non-fattening breakfast. Replace pastries, bacon and eggs with high fiber, cereals with low sugar content, yogurt and oatmeals or just have fresh fruits. Do not ever think skipping breakfast would help you lose weight effectively. Having breakfast increases your rest metabolic rate and may reduce you having snacks before lunch.

Step 5 - Drink plenty of water. Having enough water is essential for your health, especially with fighters who trains constantly and tries to reduce weight. By drinking plenty of water everyday, helps you avoid dehydration and gives energy while you train.

Step 6 - To lose weight effectively with fight diet, you need to have daily physical activities. Perform moderate aerobic workouts in training like cycling, brisk walking, swimming and lots of cardiovascular exercises. These exercises not just burn calories but these are also good for the heart. Don't worry about having too much of these exercises, because cardio is one if not the most important factor in fighting. Having a lot of these will not just help you lose weight but also helps you perform better in the ring or cage.

Visit for more cutting edge tips and techniques for your fight diet that will help with your MMA training. While your there be sure and subscribe to our weekly Newsletter and get a FREE MMA Training Ebook just for signing up.

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These are great weight and fat loss tips for you to begin to follow today!
To Your Success,

Monique Hawkins

P.S. Have you tried that crazy wrap thing? Tighten, Firm, and Tone in as little as 45 minutes or less with that Crazy Wrap Thing! Visit