Proven Weight Loss Nutrition Secrets

Proven Weight Loss Nutrition Secrets

Are you one of those people struggling with weight loss? Nutrition is important, but one of the first things dieters try is some level of starvation.

Unfortunately, starvation deprives the body of nutrition. Rather than triggering weight loss, starvation causes weight retention and weight gain.

How do you respond to your excess weight? Do you deprive yourself of food? Have you tried various fad diets or diet pills that claim to help you lose weight? Was exercise part of your weight loss plan?

If you have tried all these methods and you still haven't lost weight, there is a good reason. There's more to it than that.

Here are the elements you need to achieve weight loss:

• nutrition in sufficient quantities that do not include any fattening foods, junk food, sweet foods, and the like
• exercise to increase your body's demands for energy
• breathing exercises to encourage weight loss
• consistency and persistence

You can't expect to achieve weight loss if nutrition is not adequate. Junk food and other empty foods do nothing for you but add weight.

While the energy they provide might make you feel good and help you to perform, they are short term solutions.

Let's take a look at each aspect of weight loss.

Nutrition: You want to choose non-fattening foods that maintain the nutrient levels your body requires. If your body doesn't get them, it will hold on to whatever food it gets as a survival tactic. Look for low and no-fat foods. Make sure you eat fresh fruits and vegetables, lean meat (preferably chicken or salmon rather than red meat), and calcium rich foods like cheese and skim milk.

Exercise: Develop a suitable workout for you and practice it at a minimum of 30 minutes per day. Make sure it's an exercise you enjoy. Walking, swimming, cycling are all excellent exercises for weight loss. Nutritious snacks will provide you with appropriate energy that will quickly burn off during exercise.

Deep Breathing: Several times throughout the day, practice deep breathing for about 15 minutes each session. This will help your body to burn energy.

Consistency & Persistence: No weight loss, nutrition plan or exercise will help you to lose weight if you don't follow through consistently and with persistence. You might lose weight after your first week or two, but if you start wavering or skimping on your plan, or worse, cheating on your meals, you'll stop losing. In fact, you'll probably gain weight.

One final tip, eat 5-6 smaller meals throughout the day rather than 3 big meals, and avoid eating within four hours of your bedtime.

You might already know that eating before going to bed can disrupt your sleep. In some people, it causes indigestion because the body slows at night.

Eating at this late hour can cause you to get improper sleep and it can cause you to gain weight.

Follow these tips for weight loss: nutrition and exercise according to your weight loss plan, and you'll soon see results.

Failure And Diet - How Not To Fail During The Holidays

Failure And Diet - How Not To Fail During The Holidays

With all the holidays coming, maybe we should look at Failure And Diet. It is so easy for us to fail at our weight loss efforts in these times. A lot of motivation and some good common sense are needed to make it during the holidays. 

Your failure and diet problems can be solved:

1. First of all have a look again at the eating out tips I gave you in a previous post.


2. It is also important not to have an "all or nothing" attitude on the special days. Try to eat moderately, but still eat a little of all the nice food on offer. On Thanksgiving and Christmas for instance, eat with the family, simply watch your portions and keep them moderate. If you try and stick to a strict diet on these days you will feel deprived and you will be more likely to binge afterwards.


3. Do not try and save up for these days. If you try to eat too little you will get hungry and that may be the start of yet another binge. Eat your normal allowance on the other days or save up only a little if you want to.


4. Try and work off some of the extra calories by being a little more active. Go for a walk if the weather permits and engage in some other activities that you enjoy. If you love dancing, well this is your opportunity to go crazy on the dance floor!


5. Drink enough water to help your body get rid of the toxins.


6. Go slow on the other drinks, remember, alcohol lowers your resistance and may cause you to eat too much.


7. Beware of the hidden calories in fruit juice and in other sweet drinks.


8. Even though sodas are not a good idea, rather drink a low cal soda drink than many of the other sugary options.


9. Above all, concentrate on enjoying the company and do not think about the eating too much. If you concentrate on the food all the time, you are also more likely to overeat.

So, during the holidays, with a little effort, you can still stay on track with your weight loss efforts and failure and diet does not have to be a problem.

Go and have a look at our site Strip All That Fat for lots more tips and info about weight loss.

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For more tips and ideas, check out our Hub as well: How To Lose Weight Calories.