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A Basic List Of What To Eat To Lose Weight Effectively

When it comes to successfully losing weight, scientists and body experts always say that following and going on a strict diet and doing regular exercises should always go hand in hand. 
Doing both will certainly guarantee that people will lose all their unwanted fats and weight and of course, they will be able to have better toned and slimmed down bodies.
For people serious and really aiming to lose weight, it is not recommended that they shun all food and starve themselves. 
The key phrase that they need to remember and follow is to “eat smart”. If you want to lose weight without feeling too deprived or starved, you need to follow and have a diet that can help you still full and provide you the required energy to go about your daily work and your exercise or work-out routines.
To help you with your goals of being fitter and feeling healthier and better, below is a list created by health and diet experts of what to eat to lose weight effectively:
1. Blueberries. These “brain and anti-aging” food also provides anybody on diet healthy doses of antioxidants and fibre that will provide them feelings of fullness. But don’t feel guilty; they are very low on calories, with a cup of blueberries just about 85 calories.
2. Oats. This super food is not only good for the heart but it is packed with all the required dietary fibre and healthy carbohydrates that will boost metabolism and burn fat. 
Although it is general knowledge that anyone on diet should avoid carbs, this is not exactly true all the time since all people still need this on a daily basis to function properly and to be healthy. 
And if you want to know how to cut carbs to lose weight, study the carbs first because those with resistant starch like oats resist digestion (meaning, it does not get absorbed into the bloodstream and get broken down into glucose and raise blood sugar). When it comes to choosing the best carb option, oats should be one of your top picks.
3. Salmon. For people on diet who need protein, this fatty fish is the best option. Salmon is loaded with monounsaturated fatty acids or MUFA which have been scientifically proven to target belly fat.
4. Broccoli. This vegetable is packed with “filling” fibre that help people in losing weight and also with other vitamins that help fight cancer.
5. Grapefruit. This wonderful fruit helps reduce insulin which is a fat-storage hormone. This is the perfect after-meal dessert to help with capping up any other additional cravings.
Read more great tips on losing weight and having a slimmer and healthier body on
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A Basic List Of What To Eat To Lose Weight Effectively

Eat To Lose Weight Effectively, Healthier Lifestyle, Losing Weight, care, health, Foods, diet, healthy lifestyle, Dieting, nutrition, supplements, weight loss, fit, fitness, New Lifestyle, Eating Well, Lose Weight

from ultimatefitnessweightlosschallenge

Eat Your Favorite Foods by Living 80/20 and 3 Supermodel Success Stories

Diets are hard. Most people who start one fail and many end up heavier than before.
Unfortunately, many diets are based on the latest marketing gimmicks or fads. They also force you to ban some of the most delicious food.
Do your cravings sometimes overpower your good intentions?
Try the 80/20 philosophy. Its not a diet, it’s a lifestyle. 80% of the time eat healthy nutrient dense foods and 20% of the time eat what you want to eat.
It would be nice to have a “one-size fits all” approach to diet that works for everyone. But we are all unique.
You can still eat all of your favorite foods.
It’s disheartening to think that you can never enjoy your favorite foods again. With the 80/20 philosophy there are no bad foods.
Special occasions are one of the toughest parts about trying to stay healthy. Whether it’s a party, company dinner, wedding, or big game, it feels wrong not to indulge a little bit. 
It’s easy to feel like you’ve completely ruined your diet with one unhealthy bite. Slip ups on a strict diet often lead to the thought, “I messed up, I may as well splurge the rest of the day.”
If you live by the 80/20 philosophy, guilt and stress melt away. As long as you don’t over indulge in delicious unhealthy treats too often, you’re totally fine.
Balance and moderation rarely exist on rigid diets and people suffer. When you live 80/20, you have the freedom to go out and enjoy a nice meal or cocktails with friends. It makes healthy living doable over the long run.
As crazy as it might sound right now, once you’re used to feeling the energy that comes from all natural whole foods you won’t want to go back.
There is more to life than food. It is better to eat unhealthy food with the right attitude than the other way around.
3 Supermodel Success Stories
Jessica Alba – Her trainer Yumi Lee embraces the 80/20 rule to help Jessica maintain her healthy weight. “You can’t be 100 percent all of the time, but you can be 80 percent all of the time.”
Miranda Kerr – “I adopt the 80/20 rule. 80% good, 20% indulgent and that works for me and my body personally. I love food and enjoy eating fresh organic produce… Food is my friend, and consistency is the key. I believe that everything in moderation is best.”
Kelly Rowland – A self professed lover of anything sweet, she has adopted the 80/20 rule for staying in amazing shape.
If you want to lean more about health and wellness visit our blog at
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Eat Your Favorite Foods by Living 80/20 and 3 Supermodel Success Stories

healthy lifestyle, Eating Healthy, Healthier Lifestyle, nutrition, Supermodel Success Stories, Favorite Foods, supplements, care, health, New Lifestyle, Eating Well

from ultimatefitnessweightlosschallenge

It’s Hard To STOP Losing Weight On This Eating Plan/Diet

My weight loss eating plan works. In fact, it worked almost too well for me. People have lost MORE Than 20 pounds in 1 month on the plan just by reducing one food in their diet.
It has these features:
  • It’s a lifetime eating plan – you will not need to change eating habits once you reach your ideal weight. In fact, my GP told me to stop losing weight and I wasn’t even trying!
  • It’s safe and healthy – stick with the plan and reduce the risk of several diseases, including heart disease, obesity, type 2 diabetes, cancer and dementia.
  • It won’t cost you a penny (you don’t have to buy a thing to start and continue on it).
  • It does not require prescription medication or supplements.
The Basic Science Behind Plan
I won’t give you a lot of scientific mumbo jumbo about this plan. But I will tell you a few facts as follows:
  • Sugar, NOT fat, is now Public Enemy Number 1 in the world of nutrition. A recent study published by the journal of the American Medical Association connects increased sugar consumption with a high incidence of heart disease.
  • Eating excessive sugar increases your appetite (a hormone is responsible).
  • You need to turn OFF your “fat switch” to lose weight. Most people who are overweight have the fat switch ON. Reducing sugar in your diet helps turn the switch OFF.
An Important Factor – It’s A Forever Plan
You will not practice this eating plan until you reach your target weight and then go back to the way you ate BEFORE you lost weight.
Returning to former bad eating habits is exactly how people bounce back to their former weights. As an example – I read that 75% of the 2009 Biggest Loser contestants returned to their starting weights. Sad but true. When they went back to real life and old habits, they put back the pounds.
After 6 Months on This Plan
Since my weight, cholesterol, blood pressure, and blood sugar levels were being monitored every six months, I checked in with the doctor recently (after the required blood work).
After telling me the stats were good, she said, “STOP losing weight.”
My reaction – I’m not sure I know how!
Bottom line – I’m added more “good” carbs back into my diet and let up on the exercise schedule. I’m finding the right balance to maintain weight.
Where You Can Get A Plan Description and How To Use It

The blog AgeDefiance dot blogspot dot com contains plenty of posts describing this plan. Click HERE to link to the blog and an ebook (no charge) describing it.

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It’s Hard To STOP Losing Weight On This Eating Plan/Diet

Eating Healthy, Losing Weight, care, health, plan, Eating Plan/Diet, Dieting, nutrition, supplements, weight loss, Eating, fit, fitness, New Lifestyle, Eating Well, Lose Weight

from ultimatefitnessweightlosschallenge

Dieting Is Difficult Because Eating Is Effortless

Overeating is learned behaviour. If you can learn to overeat then you can learn to eat the right amount. It is a relatively easy process and only requires the same level of commitment that you need to begin a diet. 
The big difference is that, unlike dieting, there is no battle, no fight, and no cravings to battle with. The whole process is simply one of replacing the habit of eating too much with the habit of eating just the right amount.
Do you remember learning to drive? That very first time sitting in the driving seat and being in control of all those pedals, switches, levers and that great big wheel. 
You not only had to think about all of those things, but also manage to miss things too. It seemed like an impossible task. But you kept at it, and now, 5, 10, 20 years later you don’t give it a thought.
The reason you don’t give it a thought is because it has become a habit. Habits are actions you do without thinking about them. According to learning theory there are four stages we pass through when we are learning a new skill.
1. Unconscious incompetence – we don’t know how bad we are
2. Conscious incompetence – we know how bad we are
3. Conscious competence – we know about our improved skill level
4. Unconconscious competence – we just do it without thinking about it
You can easily relate that to learning to drive. You probably passed your test at stage 3, and over the next few months moved to stage 4.
Can you relate this to losing weight though?
It hardly seems the same thing at all.
Think about stage 4 though where you do things without giving them any thought. When you are overweight you are at stage 4 in eating too much
You eat without thinking about it. It is just an automatic behaviour. You barely even taste the food it goes down that fast. You don’t think about getting up and nipping into the kitchen for a snack, you probably frequently just find yourself eating.
This is why it is difficult for you to lose weight. Overeating has become thought-less because you have reached Stage 4.
What a diet does is to interfere with that process. It makes you think about what you eat. 
But, because it doesn’t really attempt to do anything about the habitual aspects of overeating, it leaves you with a craving for the foods you normally eat in the quantities you normally eat them.
Because it never deals with the habit, a diet is always a battle using conscious will to overcome the learned behaviour of eating too much. 
Because habitual behaviours are automatic, as soon as you release control – because of tiredness, stress, or emotional upset – the old behaviour re-appears and you find yourself eating again. 
The problem with not dealing with this aspect of weight loss is that as soon as the desired weight is achieved on the diet (if you ever make it that far), then the old eating habit will slowly re-assert itself.
I mean who wants to do that diet battle forever?
There is another way. A way that deals with the habit aspect, but there is a downside. This way does not produce rapid weight loss. What it does is to give you slower but consistent weight loss in a way that is effortlessly sustainable.
Inspired by:
Michael Hadfield, author of ‘How to Lose Weight Easily’, has been helping people to lose weight for around 14 years. 
If you want to find out more about this approach and how to lose weight easily without having to endure the restrictions of a diet then visit
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Dieting Is Difficult Because Eating Is Effortless

Eating Healthy, Losing Weight, care, health, Dieting Is Difficult Because Eating Is Effortless, diet, Dieting, nutrition, supplements, weight loss, Eating, fit, fitness, New Lifestyle, Eating Well, Lose Weight

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Why Do We Give Up on Eating Well and Getting Fit?

It occurs so very frequently – we resolve to go on with a health and physical fitness program with zest and likely much fanfare too; however within the first few week of going into the plan, everything peters out. 
Why is it that we don’t stick with the diet plans, the morning jogging plans, the physical exercise plans that we make?
What can we do to ensure we keep going with these plans, for our own sake and for the sake of the individuals that are dependent on us?
Are you eating simply to satisfy your appetite or to make your taste buds happy? Or are you eating in order to take better command of your life?
If we hear about the failure of diets or gym plans all around us, commonly it isn’t the fault of the diet or fitness plan. 
Commonly it is the fault of the individuals who started with much commotion about going through these plans, telling all their acquaintances and co-workers about it, and then didn’t abide by those programs. 
The individuals who abandon the exercise or diet halfway do not see the advantages, naturally, and everybody blames the diet or the fitness plan they decided to follow.
The problem has a lot to do with the way people think about food as well as the sedentary lifestyles we lead.
According to some recent research done by the National Health Service in the UK, there has been a marked increase in obesity rates over the past eight years – in 1993 13% of men and 16% of women were obese – in 2011 this rose to 24% for men and 26% for women. 
For children attending reception class (aged 4-5 years) during 2011-12, 9.5% were obese.
We all already know what we have to do in order to succeed which is:
• Control what we consume. 
• Indulge in some sort of physical exertion.
There is a website that looks at both of these issues and discusses how we can ensure that we stick to these diet and fitness plans.
One or two generations ago, individuals wouldn’t dream of picking up whatever junk food they could get in order to feed their faces. 
Nowadays, we do that so very casually. “I’m hungry” commonly means “I want a burger or a hot dog, likely with chips on the side and some cola.” And, “I am on a diet” means “I am on a chemically ridden pill which will defeat my hunger and deprive my body of vitamins.” 
It’s genuinely no wonder that we are facing so many health issues today. Even though we are aware that this is damaging to our health we still continue to do it anyway. In 2011 in the UK, 53% of obese men and 44% of obese women were found to have high blood pressure. 
During 2011-12 there were 11,736 hospital admissions due to obesity – this over 11 times higher than during 2001-02.
Having said all this there is hope and the object of this short piece is not to depress anyone or drive them to despair. 
Believe it or not there are a lot of foods out there that are just as tasty as those awful junk foods but a lot of people don’t yet know about them or are yet to discover them.
Many of these foods are listed on
These are the foods that get very little coverage for their health benefits, we likely don’t care for them as we don’t know how to prepare them, but a healthy cookbook may help you in understanding assorted and interesting ways to healthy cooking and eating.
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Why Do We Give Up on Eating Well and Getting Fit?

diet, nutrition, supplements, care, weight loss, health, fitness, New Lifestyle, Getting Fit, We Give Up on Eating Well and Getting Fit, Eating Well

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