Sunday, December 25, 2011

How to Lose 3 Pounds A Week-15 Common Myths About Weight Loss, Nutrition, And Diet

There are lots of men and women who desire to lose weight and fat fast, Some want to know how to lose 3 pounds a week, how to lose 15 pounds a week, etc. There is so much information out there about weight loss that many times what we read seems contradicting.

If you desire is to learn how to lose 3 pounds a week, today's post will be one out of a series of 3 is about some common myths about weight loss and nutrition and what you should be focusing on. I'm sure this will help!

Train Hard! You Can Achieve Success!
Monique Hawkins

P.S. I am just curious, would it be ok if you tightened, firmed, and toned in as little as 45 minutes with  that crazy wrap thing? Click here to see how it works

P.S. S. Click here to Transform Your Body Forever in 45 Days Flat! You can with Tom Venuto's "Burn the Fat, Feed the Muscle" program!

15 Common Myths About Weight Loss, Nutrition, And Diet

Part 1 of 3 - How Much Do You Really Know About Weight Loss And Nutrition?

By , Guide
Updated November 18, 2006

Myth #1: Fad diets work for permanent weight loss.

Fact: Fad diets are not the best way to lose weight and keep it off. Fad diets often promise quick weight loss or tell you to cut certain foods out of your diet. You may lose weight at first on one of these diets. But diets that strictly limit calories or food choices are hard to follow. Most people quickly get tired of them and regain any lost weight.
Fad diets may be unhealthy because they may not provide all of the nutrients your body needs. Also, losing weight at a very rapid rate (more than 3 pounds a week after the first few weeks) may increase your risk for developing gallstones (clusters of solid material in the gallbladder that can be painful). Diets that provide less than 800 calories per day also could result in heart rhythm abnormalities, which can be fatal.
Tip: Research suggests that losing ½ to 2 pounds a week by making healthy food choices, eating moderate portions, and building physical activity into your daily life is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing:
  • type 2 diabetes
  • heart disease
  • high blood pressure

Myth #2: High-protein/low-carbohydrate diets are a healthy way to lose weight.

Fact: The long-term health effects of a high-protein/low-carbohydrate diet are unknown. But getting most of your daily calories from high-protein foods like meat, eggs, and cheese is not a balanced eating plan. You may be eating too much fat and cholesterol, which may raise heart disease risk. You may be eating too few fruits, vegetables, and whole grains, which may lead to constipation due to lack of dietary fiber. Following a high-protein/low-carbohydrate diet may also make you feel:
  • nauseous
  • tired
  • weak
Eating fewer than 130 grams of carbohydrate a day can lead to the buildup of ketones (partially broken-down fats) in your blood. A buildup of ketones in your blood (called ketosis) can cause your body to produce high levels of uric acid, which is a risk factor for gout (a painful swelling of the joints) and kidney stones. Ketosis may be especially risky for pregnant women and people with diabetes or kidney disease.

  • Low Carb Diets And Arthritis

  • Tip: High-protein/low-carbohydrate diets are often low in calories because food choices are strictly limited, so they may cause short-term weight loss. But a reduced-calorie eating plan that includes recommended amounts of carbohydrate, protein, and fat will also allow you to lose weight. By following a balanced eating plan, you will not have to stop eating whole classes of foods, such as whole grains, fruits, and vegetables—and miss the key nutrients they contain. You may also find it easier to stick with a diet or eating plan that includes a greater variety of foods.

    Myth #3: Starches are fattening and should be limited when trying to lose weight.

    Fact: Many foods high in starch, are low in fat and calories such as:
    • bread
    • rice
    • pasta
    • cereals
    • beans
    • fruits
    • some vegetables (like potatoes and yams)
    They become high in fat and calories when eaten in large portion sizes or when covered with high-fat toppings like butter, sour cream, or mayonnaise. Foods high in starch (also called complex carbohydrates) are an important source of energy for your body.
    Tip: The Dietary Guidelines for Americans recommends eating 6 to 11 servings a day, depending on your calorie needs, from the bread, cereal, rice, and pasta group—even when trying to lose weight. Pay attention to your serving sizes—one serving is equal to 1 slice of bread, 1 ounce of ready-to-eat cereal, or ½ cup of pasta, rice, or cooked cereal. Try to avoid high-fat toppings and choose whole grains, like:
    • whole wheat bread
    • brown rice
    • oatmeal
    • bran cereal
    Choose other starchy foods that are high in dietary fiber too, like beans, peas, and vegetables.

    Myth #4: Certain foods, like grapefruit, celery, or cabbage soup, can burn fat and make you lose weight.

    Fact: No foods can burn fat. Some foods with caffeine may speed up your metabolism (the way your body uses energy, or calories) for a short time, but they do not cause weight loss.
    Tip: The best way to lose weight is to cut back on the number of calories you eat and be more physically active.

    Myth #5: Natural or herbal weight loss products are safe and effective.

    Fact: A weight loss product that claims to be "natural" or "herbal" is not necessarily safe. These products are not usually scientifically tested to prove that they are safe or that they work. For example, herbal products containing ephedra have caused serious health problems and even death. Newer products that claim to be ephedra-free are not necessarily danger-free, because they may contain ingredients similar to ephedra.
    Tip: Talk with your health care provider before using any weight loss product. Some natural or herbal weight loss products can be harmful.

    Monday, December 19, 2011

    Healthy Ways to Lose Weight-Top 5 Healthy Ways to Lose Weight

    If you are looking to drop body fat and weight, you may be confused because there is so  much information out there on weight loss. When it comes to weight and fat loss, personally, I always like to look at healthy ways to lose weight. Falling for fad and crash diets never work. It always take the right mindset along with commitment and goals to achieve your desired outcome.

    For all of you out there who desire to lose weight in healthy ways, here are the top 5 ways to do so!

    Top Healthy Ways to Lose Weight

    Losing weight is a popular topic and a growing trend these days and there have also been a lot of solutions offered in the market today. You can find a lot of them online. For sure, as the demand of quick fixes rises, many people and entrepreneurs are also offering different types of help.
    But of course, when it comes to your body and your health, it is always important that you consider the healthy ways to lose weight. Here are a few things that you have to consider in losing weight the healthy way.
    1. Add more healthy foods in your diet and not eliminate major food groups. Dieting is one of the most popular solutions to losing weight but it is important to take note that that eliminating essential food groups in your diet is not healthy at all. Remember that you need the essential food groups for proper body functioning and if you choose to eliminate something in your diet, then totally eliminate those unhealthy ones that are not giving you anything but empty calories and not those essential ones.
    2. Opt for cardiovascular exercises that fit your body needs. Cardio exercises are among the healthy ways to lose weight, but make sure however that you have the right program for your target goal. Walking half an hour each day may be best for regular maintenance of a healthy body but if you have more weight to lose you may need to program your physical activities. However, it is also important to take note that if you are obese or overweight, you don't have to push yourself to the limits when it comes to physical exercises to lose weight. Remember that the healthy way to lose weight is to do it gradually to allow your body to adjust and allow you to maintain good health as well.
    3. Changing unhealthy eating habits. One of the things that you also need to change is to totally eliminate those unhealthy habits. Overeating, smoking, alcoholism and many other health hazards should also be eliminated. You can find ways to avoid overeating by having smaller meals many times during the day.
    4. Having enough sleep and rest. Not getting enough sleep and rest can also disrupt your metabolism and if you want to lose weight, make sure you get enough sleep and rest to allow your body to rest and maintain your metabolism at a good pace.
    5. Avoid wonder pills and crash diets that promise almost instant results. The healthy ways to lose weight is not instant. Losing those excess weight cannot be done overnight, so go for those that realistically require effort and patience.
    If it is too good to be true, then you may want to be cautious. There are a lot of health risks to those crash diets and those solutions offering almost instant results. For sure you do not want to risk your health while losing those unwanted weight.
    Carolyn Anderson loves to share resources you can use for weight loss. For a complete guide on how to lose extra weight, check out Day Off Diet. Also check out Diet Solution Program to learn a technique on how to permanently lose weight safely.

    Sunday, December 11, 2011

    How to Lose 3 Pounds A Week-Do Fat Burners Really Burn the Fat?

    As someone who is looking to drop 10 pounds and would like to learn how to lose 3 pounds a week, I have to admit I have looked at advertisements about how fat burners can really help burn the fat and get one that fantastic 6 pack.

    The key question is though, do those fat burners really work and if they can really replace what any of us can achieve by good nutrition and exercise?

    I like what expert trainer Tom Venuto has to say about this. I thought I'd share some of his thoughts with you and then send you a link where you can read the article in its entirety.

    Why I Hate "Fat Burners" And Diet Pills (And Think They're a Waste of Money)
    By Tom Venuto,
    Author of Burn The Fat, Feed The Muscle
    Q: Dear Tom, I am not currently using any fat burners. However, I wouldn't be telling the truth if I didn't say I was tempted. In many magazines where I see advertisements for fat burners, they always have a model with a six-pack and the headline is something like, “It takes more than training and nutrition to get great abs.”

    Once a person hits a plateau, do we really need fat burners to achieve that “ripped” or “six-pack” look? I am having a really hard time getting my stomach to look the way I want it, and I really respect your opinion, so I appreciate your thoughts on this. Thanks Tom!

    A: I take great displeasure in seeing those kinds of misleading headlines as well as the misleading use of models who are often paid to endorse the product even though they may never have even used it (they’re just models!)

    Countless “fat burner” companies have been sued by the Federal Trade Commission for false advertising, false claims and falsifying before and after photos. This week it was the homeopathic HCG scam and the acai berry scammers finally got theirs when the FTC sued them and froze their assets after bilking people like you out of $25 million dollars!

    Abs don't come in a pill! The best you get from ANY "fat burner" supplement is a slight thermogenic effect and possibly some slight appetite suppression. A few products might work through other mechanisms like affecting the thyroid (as if it's a good idea to mess with your thyroid without medical supervision), but if you forgive me the generalization, I consider the effects of all “fat burner” products to be somewhere between zero and minutia.

    In some of my older newsletters and web pages, I wrote that in my opinion, 97% of your results come from nutrition and training and maybe you get an extra 3% advantage from supplements. I stand by that statement to this day... if not stronger than ever.

    Just so you know those numbers arent something I pulled out of thin air, let's take an example:
    There is a significant amount of scientific data that Epigallocatechin gallate (EGCG, the active alkaloid from green tea extract), if consumed in the proper dosage, could increase thermogenesis / metabolic rate by an average of about 75 calories in 24 hours. Since ephedrine was taken off the market years agao, EGCG appears in many ephedra-free formulas these days.

    What is a typical calorie expenditure for an active male in 24 hours? lets say 2700 calories per day. 75/2700 = 2.7%. Pretty close to 3% huh?

    That slight little extra doesnt hurt, especially when it's delivered in a healthful package such as green tea, rather than harsh central nervous system stimulants, but it's minutia in the bigger picture.

    Another way to put this into perspective is to make a list of what other things would burn 75 calories. 

    Here's some examples adjusted for a 150 lb person:

    • walk your dog for 15 minutes
    • three times a day, walk for 5 minutes at normal casual pace
    • 30 minutes of ironing
    • bagging leaves and grass clippings for 14 minutes
    • re arrange your furniture for 10 minutes
    • wash your car, 15 minutes
    • vacuuming for 15 minutes
    • 7.2 minutes of walking up stairs (could be spread throughout the day)
    Wow, who'd have thunk that taking your dog for a walk around the block or vacuuming your living room burns more fat than the "most effective" fat burners on the market?" Bet the fat burner companies didn't tell you that did they?

    To read more about fat loss and what it really would take to lose not only 3 pounds a week, but any weight loss goal you may have, visit 

    Sunday, December 4, 2011

    Weight Loss Plans for Women Over 40-How to Lose Weight Fast and Permanently

    Any weight loss plans for women over 40 should focus on proven strategies to help burn fat and weight. The weight loss plan should not be a diet because everybody knows that most diets are too restrictive. To make matters worse, when the diet stops, the original weight plus more returns!

    The key is to learn to eat the right kinds of foods everyday that will help excess pounds come off gradually and keep them off for good.

    The following article has some great tips on how to get that ideal body you have always dreamed of.

    Diet Plans for Women - How to Lose Weight Fast and Permanently

    Tired of low carb or calorie diets? The reason most women give up on their diet is that they feel so deprived of food that they start feeling moody and irritable. Giving in to the urge of eating your favorite food would almost instantly relieve you of the depression until you get on the scale and find out you've gained more fat than you have lost with your so called diet plans for women. And so for most women the cycle of dieting and splurging on food never ends.
    Blame It on the Fitness Industry -- Not Yourself
    Women often blame themselves for failing to follow a diet plan as prescribed by fitness industry experts. What most women don't know is that the weight loss industry thrives on their failure. This is a trap set up by the fat loss industry to enslave you to a never ending cycle of dieting and weight gain. Obviously this puts billions of dollars in their pocket at the expense of your life, time and money, and causing you to develop low self esteem, become depressed and miss important career opportunities.
    How Women Can Break the Dieting and Weight Gain Cycle
    You need to realize that the diet plans prescribed by the weight loss industry are too restrictive and actually starve your body rather than nourish it. This is the reason why women on diet have such strong cravings for food. What you need to do is focus on healthy, nutrient rich foods. Take a look at Asian women. They are typically lean, healthy and youthful. Studies have long dismissed the idea that it is by some genetic luck that Asian women are slim and young looking. It has been found that these traits are the result of their traditional diet.
    Unlike restrictive fad or crash diets, the Asian diet is a plant food based meal plan. It is not a vegetarian diet as some might think. It does include meat and fish in its menu but they are often served as a side dish rather than the main course.
    There are three things you can do right now to break free from the weight gain and dieting cycle:
    1. Stop patronizing mainstream and fad diets
    2. Stop eating junk or processed foods
    3. Focus on nutritious natural foods
    Natural diet for Fast Permanent Weight Loss
    Natural Diet Plans for Women should be your focus from now on. There are two major reasons why eating a variety of natural foods such as whole grains, vegetables, fruits, nuts, seeds and beans can result in fast permanent fat loss.
    Metabolism Boosters
    Natural foods contain metabolism boosters. Even fats found in natural foods can boost your metabolism and help you burn unwanted fat.
    Food Craving Moderation
    Natural foods satisfy your body's nutrient requirements. Our hunger is driven by nutrient consumption. It follows that the more you focus on natural foods, the more satisfied your body will be with your diet and the less you feel the urge to splurge on fattening foods. Natural foods have the ability to stop your overeating problems.
    With natural foods, you will never feel hungry or deprived. What's more, you will lose weight naturally, without even trying. And above all, you get to stay within your ideal body weight permanently.
    Eat the way Asians have for centuries and keep yourself youthful, vigorous and slim. Exercise in ways your body will react favorably to and reap the highest benefit without wasting effort. Discover the secret to permanent fat loss at Asian Diet Pyramid.
    What I liked about this article is that if focused on how any weight loss plan, including a weight  loss plan for women over 40, should focus on eating natural, healthy foods. All it take is commitment and time. If you change how you eat, you CAN see the weight begin to drop off in all the right places!

    Sunday, November 27, 2011

    Weight Loss Plan for Women Over 40-10 Practical Tips to Keep the Pounds Off for Good

    If you are a woman over 40, part of your weight loss plan for women over 40 may be to keep the weight off for good.  However, have you ever lost fat and inches only to see the weight creeping back on after all of your hard efforts?! For some dieters, it’s even worse than that since they may end up even heavier than before they started.

    The good news is that does not have to happen to you. Though regaining lost weight is common, it is not a given.  The following are the top 10 practical strategies to keep the fat and weight off for good!

    ·        1.  Never give up. In other words, if you achieve your weight loss goals and then overtime the pounds creep back on, come up with a new weight loss plan. Keep doing this until you are able to shed the pounds for good.

    ·        2.  Don’t fall for the genetics trap. Yes, your parents may have been overweight and maybe you were overweight as a child. While these factors can make weight loss more challenging, it doesn’t mean you are destined to fail. You CAN achieve your goals.
    ·         3. Eat a small variety of foods. It’s interesting that researchers have found that those who eat large varieties of food eat more and have a harder time maintaining their weight loss. The best strategy to follow is to always eat your favorite low-fat, low calorie, high fiber foods over and over again. In addition, make sure this also includes getting enough protein.

    ·         4. Commit to change your life. Getting rid of fat and excess weight really is more than eating the right foods. There also needs to be a commitment to follow the 8 laws of health such as getting enough fresh air, sunlight, exercise, etc. This change in lifestyle commitment is well worth it!

    5. Spend less time in front of the TV. Americans watch way too much TV, about 30 hours a week. If you want to keep the pounds off, watch less than 10 hours a week.

    ·        6.  Don’t take a “diet “break.  Don’t cut yourself too much slack on the weekend and holidays. If you do, it would be quite easy to overeat and then overtime see the pounds creep back up!

    ·         7. Never skip breakfast. Eating a healthy breakfast is crucial to stop the cravings that can easily occur later in the day.

    ·         8. Exercise daily. Make a commitment to get in some type of exercise every day. I love workout programs like P90X but that doesn’t mean you have to go extreme like this. Even if you just walked for 60 minutes a day, swim, bike, dance, etc. your body will be getting the exercise it needs to keep the pounds off. The 60 minutes doesn’t even have to be at one time, but can be done in two, 30 minute time frames during different parts of the day.
    ·         9. Be diligent in monitoring your weight. Once you have achieved your weight loss goals, continue to keep track of what you are eating, how much exercise you are getting, etc. This way, you can quickly make changes if you notice the pounds starting to creep back on.

    ·         10. Break the 2 year mark. People usually regain all weight they have lost or even more at the 2 year mark.  Work very hard to ensure that you are able to maintain your weight loss goals. If you can do this at the 2 year mark, you will be so happy that it will truly require less effort to keep the weight off for good. Plus, you would have solidified the healthy habits which now are part of your lifestyle.

    Remember, the longer you keep the pounds off, the better you will feel and the easier it will get! If you are looking for practical weight loss plans for women over 40, these are great ones to follow.

    Related Articles:

    Weight Loss Plan for Women Over 40: Top 8 Do's and Don'ts to Curb Appetite Naturally:

    Weight Loss Plan for Women Over 40 - Five Tips for Summer Weight Loss

    Sunday, November 20, 2011

    Weight Loss Tips for Women Over 40-What Your Doctor May Not Be Telling You About Weight Loss

    If you are like most women who are need to follow effective weight loss tips for women over 40, there are probably a couple of areas you are overlooking. I’m referring to not getting enough fruits and vegetable in your daily diet in order to have the best health and being careful to not be too sedentary.

    Researchers tell us we need 13 servings a day of fruit and vegetables since they assist in lowering serious diseases like cancer and heart disease.  Sometimes, doctors do not share this information perhaps due to a simple lack of training, office visits being quite hurried, etc.  Here are the top issues some doctors may not discuss or be aware of:

    1.       The connection between weight and waist size. Obesity, as everyone knows puts anyone at high risk for high blood pressure, diabetes, as well as host of other medical problems. Sometimes, some doctors may not be paying attention to what researchers are finding. For instance, in a recent study of over 12,835 obese or overweight patients, 58% said they never talked to their doctor about their weight.  This is quite sad because it has been found that when doctors and patients do discuss obesity, the patient many times will become committed to losing the fat and weight.

    One of the best precautionary measures you can follow to monitor your weight and fat is to determine your own body mass index.  A BMI of 18.5-24.9 is ideal if you are 65 or younger and a BMI of 22-27 is ideal if you are 66 or older.

    In addition, keep track of your waist size. If you have more than a 35 inch waist as a woman or 40 inch waist if you are a man, this means you have too much abdominal fat. This in turn increases the likelihood of your developing heart disease, diabetes, and cancer.

    2.       Limit television. Most doctors to recommend to their patient that they exercise if they are overweight, but few recommend decreased time spent watching TV. If you are someone who watches more than two hours of TV a day, you have a higher risk of developing things like obesity, metabolic syndrome, and cardiovascular disease. Ideally, you should not be watching more than 2 hours of TV a day.

    It is interesting to note that also those who live a very sedentary lifestyle (e.g. lots of time at desk or computer) are at higher risk for developing these diseases as well. The bottom line is being as active as possible.

    If you are seeking effective weight loss tips for women over 40, ideally one of the best things you can do is become educated. Learn the questions you need to ask. If you do this, you and your doctor can work closely together to help you achieve your weight and fat loss goals.

    Sunday, November 13, 2011

    Weight Loss Plan for Women Over 40: Top 8 Do's and Don'ts to Curb Appetite Naturally

    As a woman who is over 40, I am always looking out for a weight loss plan for women over 40 that I can easily fit into my lifestyle.

    I was recently reading an article from the "Weight Loss Wonders from the Greatest Women Doctors" from Bottom Line Health. The article was about proven and not so proven natural ways to curb appetite. It was written by Jane Guiltinan ND, a clinical professor at the Bastyer Centor for Natural Health in Seattle. I found it very helpful and thought I'd share it with you so you can lose your excess fat and weight for good!

    As you know, there are many marketers who claim that certain supplements can depress appetite. Dr.Guiltinan advises what works and what doesn't with these 8 tips.

    Tip #1: Never take ephedra (or ma huang). While this stimulant will depress appetite, the side effects go from dangerous to deadly. They include increased heart rate, nervousness, and agitation. To make matters worse, some people who have taken moderate to large doses have died. The FDA banned this supplement in the US back in 2004. However, some people still market it illegally. Never take this supplement to lose weight. The risks are too great.

    Tip #2: Ignore claims that garcinia cambogia works. This is a fruit from India which has in it something called hydroxycitrate. In some studies, rats who were given this did eat less and lose weight. However, no evidence suggests this works well with humans too.

    Tip #3: Hoodia is a money waster. Hoodia is found in African and supposedly tricks your body into thinking it is full. While its not a stimulant and therefore is safe, no long term studies on humans reveal it to be an effective weight loss aid.

    Tip #4: Drink lots of water. This is an easy component of a weight loss plan for women over 40 to follow! If you ever are feeling hungry, many times it is because you actually are thirsty. So instead of eating when you feel hungry, drink water.

    Tip $5: Drink hot tea or coffee. Hot beverages can curb hunger pangs more effectively than cold beverages. In addition, caffeine is a stimulant and therefore has a mild appetite suppressing effect. I'm not a coffee drinker, but for those who like coffee, it can be a helpful aid in your weight loss efforts.

    Tip $6: Eat the foods that fill you up. These foods include high-fiber, low calorie carrots, broccoli, salad greens, apples, and brown rice.

    Tip #7: Eat more frequently. It's best to eat about 5-6 small meals a day. Work on going no more than three hours without a meal or a healthy snack. If you fail to do this, you can end up so hungry that when you do eat, you will eat too many calories and go for the empty calories found in junk food.

    Tip #8: Block sugar cravings. You can do this by supplementing with 100 micrograms twice per day of the mineral chromium. It may lessen your sugar cravings by stabilizing blood sugar levels. You can also consider taking the herb gymnema sylvestre, which temporarily blocks the taste receptors on the tongue and also stabilizes blood sugar levels. You would need to speak to someone knowledgeable about herbs/supplements to determine the right dosage.

    So, if you are a woman over 40, as myself, who is trying to find a simple weight loss plan for women over 40, these are easy actions you take to achieve your weight and fat loss goals. Why not try out at least a few of these tips today?!