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How To Create An Effective Diet Plan For FREE

May 22nd, 2019
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If youre reading this, it means youre ready to create a (free) diet plan for yourself. Awesome!

And were not talking about just any diet plan here. No, were talking about creating the most ideal and all around effective diet plan possible.

That means the one that meets all of your dietary preferences, fits your lifestyle and schedule, suits your eating habits, and most importantly of all will allow you to reach your specific diet goal.

To do this, were going to walk through all of the crucial steps and components of diet plan creation and put every single aspect together as optimally as possible. Heres how

In order to create your ideal diet plan, were going to be taking the following steps

So, if youre ready to begin this completely free process of putting together the best diet plan possible for you and your exact goal, then its time to get started. First up, lets figure out your diet goal

Diet Goals What Is The Goal Of Your Diet Plan?

(This article is part of a completely free and amazingly awesome guide to creating the absolute best diet plan possible for your exact goal and preferences. Check out the entire guide here: The Best Diet Plan)

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How To Create An Effective Diet Plan For FREE



Dieting ‘truths’ from U of M researcher |

May 21st, 2019
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As swim suit season approaches and many of us gear up to start our diets on Monday there is something Dr. Traci Mann, University of Minnesota professor, researcher and author of "Secrets from the Eating Lab," would like us to know... diets don't work.

"I feel like a lot of people who hear me talk about this say it's bad news but It is not bad news! It's not bad news! this is liberating news," said Mann.

That's a tough sell when those before and after pictures pop up on our television screens and Facebook feeds.

In the end.. most people will regain the weight.

That's just a standard part of what your body goes through when you lose weight and it's not anybody's fault.

It's not your fault, Mann says, because diets set you up to fail.

The problem is when you diet your body notices that not enough calories are coming in and so that leads to these physiological changes. Such as changes to your metabolism and changes to your hormones that determine how hungry or full you feel.

So that sandwich that would've filled you up before dieting.. no longer does .. because your hunger hormone levels have changed.

One of the other things that happen to you when you go on a strict diet there are all these changes in your thinking patterns and you become preoccupied with thoughts of food.

This all happens because our body, Mann says, is fighting to stay in a genetically predetermined weight range.

The problem is when you try to lose a lot of weight. so much weight that you go below your body's set weight range.

"So if you're in the ballpark of 175 pounds you're never going to be a 110 pound person at least not without massively and completely suffering every day, " said Mann."But you're also not going to be a 300 pound person."

Unfortunately, there is no set formula to determine your range. But most people can figure out what their range just by thinking through their own weight history and what's that weight that you always come back to.

For skeptics out there, Mann cites a study done on adopted children which found most grew up to resemble the weight of their birth parents.

Showing the power of the genes and the environment that these adoptive parents set for this child which set their eating habits for perhaps their whole life, didn't really change the weight they ended up with. Their weight stayed like their birth parents.

Mann knows, despite the research, some of you will still think this sounds like a cop out.

One thing that drives me crazy and i tell people all this all the important factors of genetics and weight and they say, "Yeah but in the end you're still the one holding the fork."

The key thing to realize is that one person holding a fork is not the same as another person holding a fork.

So maybe it's time to let go of the goal of hitting that *dream* weight and instead focus on health.

"So i think the goal should be to do healthy eating veggies and exercising and not smoking and if you do those you will improve your health but you might not get thinner," said Mann.

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Natural Fat Burning Drink Recipe For Extreme Weight Loss …

May 20th, 2019
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Below is a natural fat burning drink recipe for extreme weight loss that consists of only 3 ingredients. If you have been trying to lose weight fast with no success, this drink will help you lose up to 15 kg in less than 3 weeks. For better results, we recommend that you follow a low-calorie meal plan while consuming this drink.

The recipe below will also help you lose belly fat quickly without exercising or taking over the counter weight loss pills.



Pineapples are very rich in fiber which helps speed up the metabolism and increase weight loss. Oranges and cinnamon both contain calcium, fiber, and magnesium, all of which are known to help melt the fat away.

So there you have it! One of the most effective natural fat burning drink recipe for extreme weight loss that you can start drinking today! If you liked this post or found it helpful, please share it with your friends and also follow us on Pinterest for more helpful posts.


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Lionel Bissoon, D.O. – New York HCG Diet and Weight Loss Doctor

May 19th, 2019
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The HCG diet is based on the work of Dr. ATW Simeons. There are several aspects of the diet with the most important being the ability to give oneself a single injection on a daily basis. Most patients are a little indifferent about doing a daily injection, but once the program is explained in detail, they are willing to proceed with the self training. Once on the program, the injections are performed daily, it is best to do the injections the same time everyday.

The diet consists of calorie restriction to 500 calories per day. In my office I allow patients to eat approximately 700-750 calories per day. One of the most important premises of the diet is the use of fat and oils. On the HCG diet, you are not allowed to eat and drink foods which contain fats/oil. The data on this information is reasoned that when a woman is pregnant she makes and stores fat to feed the fetus. So with HCG, you are tricking the body to think it is pregnant and if you dont eat fat, then you will break down fat.

Many skeptics are concerned about the limited calories on this diet. So, lets do the math. Each pound of fat is 3500 calories. Thus if you have to lose 20 pounds you will multiply 350020= 70,000 calories to burn. Think of fat as money and calories is the currency. Your fat deposits are your savings and if you have to lose 20 pounds (70,000 calories) you have lots of resources in your bank to spend and you need to stop making caloric deposits.

The fat restriction is not only limited to what you ingest but what you put on the skin. Shampoo, hair conditioner, body lotion and skin cream all contain some fat. Applying these products to the skin once on HCG may affect your results as some of the fat may get absorbed through the skin. Dr. Bissoon tell his patients that a small amount of skin lotion is not going to make you overweight; if this is correct we have 100 percent obesity.

There is no exercise requirement on the HCG diet; in fact it is advised not to exercise. Dr. Bissoon does advocate a healthy lifestyle change and recommends 20-25 minutes of cardiovascular exercise every other day.

All weight loss programs start with a consultation. During the consultation we review your medical history, family history and social history. At this time, Dr. Bissoon will determine if you need laboratory diagnostic testing. As part of your visit, we will either draw the blood in our office or give you a prescription and you can go to any laboratory of your choice.

After the blood is drawn, we will perform a medical examination to include your height, weight, percent body fat, percent muscle and the Body Mass Index. In addition we may also take measurements and photographs. These parameters will be monitored on subsequent visits to monitor your progress.

Once the physical examination is completed, Dr. Bissoon will review the HCG diet in detail with you. He will review what you can eat for breakfast, lunch, dinner and snacks. Although the HCG Diet does not require exercise, we encourage patients to get 20-25 minutes of cardiovascular exercise as this starts you on the road to life style change.

Dr. Bissoon will then teach you the technique of administering self injections. This training is easily learned by most all patients rather quickly.

We will make up a 30 day supply of pre-filled HCG syringes. This makes it easy for you to do you own daily injections without having to draw up the exact amount everyday. The syringes are placed in cold pack with an ice pack. Once you get home, you will remove the syringes from the bag and place it in the refrigerator.

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Lionel Bissoon, D.O. - New York HCG Diet and Weight Loss Doctor



Diet Information : Free Diets: Weight Loss Advice …

May 19th, 2019
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Obesity Reduction

Weight Loss ProgramsFast Weight LossWeight Loss ExplainedYour MetabolismCellulite ExplainedCauses of ObesityObesityWeight Chart

EASY WAY TO LOSE WEIGHTReduce your butter intake by 2 tsp a day, and your mayo intake by 1 tsp. This saves you 37,595 calories per year. That's almost 11 pounds of body fat. Who said dieting was difficult?

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HEALTHY EATINGWhether you prefer a low-carb, a low-fat or a low-GI weight loss plan, don't try to lose weight too fast by eating too few calories. This encourages hunger, slows down your metabolism and often leads to repetitive weight cycling. Which is bad for your health, your energy levels and your chances of losing weight.

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Eating DisordersAnorexiaBulimiaBinge Eating offers free informationon diets, weight loss diet programs,like Weight Watchers, Atkins, Zone,South Beach, pills, fad diets,and general advice on weightcontrol and good diet nutrition.We hope you enjoy your visit.

Weight Loss ResourcesDiet Resources DirectoryDiet & Weight Loss Links

HEALTHY WEIGHT LOSS TIPIf regular calorie-controlled diets and exercise programs fill you with despair, create your own weight loss system! Suggestions: (1) Use fat-free milk instead of whole milk. One cup per day saves 21,900 calories per year - that's 6 pounds of body fat. (2) Take a 15 min brisk walk each day. This burns about 36,500 calories per year. That's 10 pounds of body weight. In 2 years, these weight reduction tips can help you lose 32 pounds of fat. Who said dieting and losing weight was difficult?

WEIGHING SCALESWhether or not you are following a specific weight loss diet, maintaining a healthy weight is an important indicator of personal health, so it pays to have accurate bathroom weighing scales to record your weight reduction or gain. See Guide to Weighing Scales

For more information about glycemic index, special dietary programs, nutrition, calories, diet pills and general advice on all aspects of weight reduction and weight management, subscribe to our diet newsletter.

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Best Weight Loss Supplements – Top 10 of 2019 Ranked!

May 18th, 2019
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Some people try out a new diet, others spend hours on a treadmill or bike, and some just try to make healthier changes in their lifestyle. Whatever your means, losing weight is a common goal that seems to elude the large majority of the general public.


Losing weight isnt easy, but it can have a wide range of benefits, from increased confidence to improved overall health. Supplements are becoming an increasingly popular way to try to speed up the weight-cutting process. They can provide a much-desired boost for your metabolism and other body functions to get you started on your weight-loss journey.

You can lose weight in a few ways. One of the biggest is decreasing the number of calories you consume each day. If you dont eat as many calories, your body will be forced to break down its own energy stores, mainly fats and carbohydrates, in order to power itself. This is known as living in a caloric deficit, and to a certain extent the larger the deficit, the more weight loss you will see.

Many weight loss supplements work to decrease feelings of hunger, helping you eat less each day. Supplements can also slow down digestion and make it more difficult for your body to absorb and digest fats and carbohydrates. This helps prevent new stores from being made by the body, ensuring that it can continue to break down that which it already has.

Weight loss supplements can also work by increasing metabolism. Your metabolism is a combination of all the processes within the body that break down nutrients to provide energy. Your metabolism can speed up or slow down based on a variety of factors, including physical activity level, the foods you eat, and the supplements you take.

Some supplements contain ingredients, mainly stimulants, which work to increase your metabolism. This helps the body to burn its fat stores more quickly and burn more calories daily. Both factors help to increase weight loss.

Weight loss supplements can be effective in many ways, and these effects can result in numerous health benefits.


Speeding up the metabolism is one of the best ways to help with weight loss. If you can burn more calories each day, you can lose more weight, even if you are eating the same amount for every meal. The opposite direction of this effect can be seen by most individuals between the ages of 25 and 30, when your metabolism takes a dive and it becomes so much easier to pack on those pounds. The effects of a faster metabolism can be even greater if you combine them with a regular exercise routine and healthy diet. Metabolism is often sped up with ingredients known as stimulants that can include caffeine, green tea, and several others.


Another great way to lose weight is by eating fewer calories each day. Many supplements include ingredients that help to limit your cravings and reduce overall feelings of hunger. Hunger is caused by a hormone known as ghrelin.

Ghrelin increases a persons appetite, and its levels are often highest right before a meal. By limiting the release of this hormone and helping the stomach to feel fuller before, during, and after meals, you can reduce the total amount of food, and thus the number of calories, you eat each day and help with your weight loss goals.


In addition to reducing overall hunger, weight loss supplements may include various ingredients that work to limit the amounts of fats and carbohydrates that are absorbed by the body. These ingredients help to prevent new energy stores from being made.

One way that weight loss supplements can do this is by including fibrous ingredients. Most fibers are not soluble, meaning they cant be easily absorbed by the body. This causes the stomach to feel full for longer periods of time, reducing the urge to eat more and snack throughout the day.


Whether you had a stressful day or didnt get enough sleep the night before, dealing with low energy levels can be difficult and have a negative effect on your mood, motivation levels, and drive throughout the day. Taking weight loss supplements can help to boost your energy levels, making it easier to get through the day and increasing your motivation to keep up with the other aspects of your weight loss routine.


Weight loss supplements often contain many vitamins and minerals in addition to the other ingredients. These nutrients can come with a wide variety of benefits, ranging from better eye and skin health to improved nerve functioning and balanced hormone levels.

Weight loss supplements can contain a number of ingredients that can each have a different effect on your overall health and weight loss goals. Here are some of the more common ones.


Stimulants are some of the most commonly-used ingredients for weight loss supplements because of their ability to stimulate the metabolism. Two of the most commonly-used stimulants are caffeine and green tea extract.

Caffeine has been shown to have a large effect on both overall and fat metabolism. Studies have noted total metabolism increases as much as 11 percent and fat metabolism by as much as 29 percent with the use of a caffeine supplement.

Green tea extract has shown similar positive benefits. Green tea contains high amounts of caffeine and various other ingredients. Green tea has been shown to help increase weight loss, and one study found that participants were able to lose 20 pounds more over a three-month period than those who did not take a green tea supplement.


Garcinia cambogia is a fruit that contains hydroxycitric acid, which is found in the skin of the fruit. This acid is also known as HCA. HCA has been shown to play a role in decreasing the number of fat cells that are produced by the body. This can play a direct role in weight loss. HCA can also help regulate and increase your serotonin levels. The increase in this neurotransmitter can help to decrease feelings of hunger and slow the digestion process.


Fenugreek is a fibrous herb that can play a role in a persons appetite and digestion rate. Because it cant be absorbed easily by the body, it sits inside the stomach and intestines, helping to increase feelings of fullness. The slower digestion also helps to reduce the absorption of fats and carbohydrates, preventing the creation of new energy stores in the body.


Creatine is stored in the muscles and serves as an immediate energy source when the body is forced into high-intensity exercise. When these creatine stores are depleted, it can cause other sources in the body to be broken down. Creatine supplements help to increase these stores, providing the muscles with extra energy.

If you are also working out to help aid in your weight loss, creatine can help promote new muscle growth. This ingredient has also been shown to reduce the breakdown of muscle. This combination helps to speed up recovery time between workouts.


Vitamin B12 is an important nutrient for nerve health. Nerves are needed for transporting information to and from the brain and the muscles and organs in the body. If your nerves are not working correctly, it can cause messages to be transmitted slowly or incorrectly, resulting in numbness, pain, or other problems.


When the amino acid beta-alanine enters the body, it is turned into carnosine, which is responsible for getting rid of lactic acid that builds up in the body. Lactic acid is most prevalent after hard workouts. This is because the body uses the process of fermentation to produce energy to power your muscles without the use of oxygen, providing a short-term energy option. By reducing the levels of lactic acid, you can improve the overall functioning of your muscles and muscular endurance.

Weight loss supplements vary from product to product when it comes to dosage amounts. The doses of each product are generally determined based on the specific ingredients included and the ideal amounts of each one. It is often appropriate to use the recommended dosage to determine the correct amount to take.

The timing of doses is also an important factor. Because weight loss supplements often contain stimulants, if you take them too late in the day, you may notice some negative side effects, such as restlessness or insomnia, when you are trying to go to sleep.

These products are often designed to be taken in two separate doses each day, typically right before meals to make the slowed digestion and decreased feelings of hunger most effective. This means that you should take your doses before breakfast and lunch to see the greatest effects, unless the product specifically suggests you do otherwise.

Side effects are often minimal with weight loss supplements, and those that do occur are minor. Some potential side effects include gastrointestinal issues. These can be seen in the form of constipation, diarrhea, or bloating.

Other side effects often come from the stimulants included in them. These can include feelings of jitteriness, nervousness, or being on edge. Stimulants can also impact your blood pressure and heart rate by increasing them. If these levels become too high, it can cause other health issues.

In addition, due to the extra energy that stimulants provide, weight loss supplements can lead to issues with sleeping. These can include restlessness when trying to fall asleep or insomnia. If these issues continue, they can lead to further health issues, such as higher susceptibility to becoming ill or complete exhaustion.

Also, if you are pregnant or think you may become pregnant, you should avoid taking weight loss supplements. These products are not regulated by the Food and Drug Administration, and they have yet to be sufficiently tested to ensure that no pregnancy-specific negative side effects can be seen in these women.

Our top 10 list of weight loss supplements is organized to reflect what you most value in your supplements. First and foremost is quality. All of our top ten supplements meet high standards of quality and come from brands with a proven record in excellence and purity. Another important factor in deciding the top ten was cost. You dont have to pay through the nose to get a high-quality weight loss supplement. In addition, all the companies represented on our list have stellar records with customer service and prompt shipping. This ensures that your supplement experience is enjoyable from the first click to your final dose.

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Best Weight Loss Supplements - Top 10 of 2019 Ranked!



A Week Of Keto Meals To Kickstart Your Diet And Lose …

May 18th, 2019
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When you are just starting out the keto diet it can be hard to find enough recipes that are low carb and keto friendly. That is why I put together a full week of keto meals to make it a little bit easier for you. The keto diet consists of eating a very low amount of carbs per day which force your body to use fat for energy instead of carbs, therefore melting the fat right off your body. I have personally been following this diet for a few months and cant recommend it enough. Ive reached mygoal weight of 120 pounds and feel more full of energy and happier than I ever have!

Give these weeksworth of keto meals a try and have your breakfast, lunch, and dinner sorted for the whole week!

If you think that keto breakfast consists of only bacon and eggs (trust me, you CAN get sick of bacon eventually!) then you will be wrong. You can have anything from pancakes, waffles, toast, and even porridge while on the ketogenic diet. If you have only a very little time in the morning and dont want to spend the Monday morning cooking pancakes, you can premake them on the weekend and keep in the fridge, ready to reheat and enjoy in just a couple of minutes!

Recipe&Image Credit: Sugar-Free Londoner

Recipe&Image Credit: Keto Connect

Recipe&Image Credit: Inspector Gorgeous

Recipe&Image Credit: Dashing Dish

Recipe&Image Credit: Tasteaholics

Recipe&Image Credit: Wicked Stuffed

Recipe&Image Credit: Sweet As Honey

These quick and easy keto lunches are perfect to make ahead of time and take to work. All of these recipes are light and easy to eat straight out of a takeaway container at your work desk or at home. Some of them you can even eat while walking down the street if youre an extra busy lady!

Recipe&Image Credit: Eazy Peazy Mealz

Recipe&Image Credit: Skinny Taste

Recipe&Image Credit: Eatwell 101

Recipe&Image Credit: Hey Keto Mama

Recipe&Image Credit: Wholesome Yum

Recipe&Image Credit: Life In The Lofthouse

Recipe&Image Credit: Peace Love And Low Carb

Whether you have only 30 minutes to prepare and cook dinner or you like to spend a good hour behind the stove, these delicious keto dinner recipes will have you covered for the whole week! The best part about these is they taste just like normal food and you wont have to make 2 different dinners for yourself and your family.

Recipe&Image Credit: The Recipe Critic

Recipe&Image Credit: Ketogasm

Recipe&Image Credit: Peace Love And Low Carb

Recipe&Image Credit: Eatwell 101

Recipe&Image Credit: Low Carb Maven

Recipe&Image Credit: Wholesome Yum

Recipe&Image Credit: Little Spice Jar

You May Also Like:

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HCG Diet – Soboba Medical Weight Loss Group

May 4th, 2019
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Here are some of our testimonials from satisfied patients who came to our clinic and tried some our services here at Soboba Medical Weight Loss.

I never felt so positive about myself. I just came to Soboba Weight Loss 4 months ago and I lost more than 25 pounds. I feel better, I sleep longer and I become happier person.

-Tania S.

Irvine, CA

Disclaimer: Results may vary from person to person. This website does not provide medical advice.These statements have not been evaluated by the Food and Drug Administration. SOBOBA Medical Weight loss program is not intended to diagnose, treat, cure or prevent any disease.

Here is another one of our testimonials:

This program really taught me things that I never knew about weight loss. I am now over 50 pounds lighter and I have so much more energy to spend with my grandkids!!

-Robert S.

La Jolla, CA

Disclaimer: Results may vary from person to person. This website does not provide medical advice.These statements have not been evaluated by the Food and Drug Administration. SOBOBA Medical Weight loss program is not intended to diagnose, treat, cure or prevent any disease.

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HCG Diet - Soboba Medical Weight Loss Group



Is the Ketogenic Diet Safe for People With Diabetes …

May 3rd, 2019
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Q: Is the ketogenic diet safe for people with diabetes?

A: The ketogenic diet is one treatment option for people with type 2 diabetes who are overweight.A 2013 review found the diet significantly improved blood sugar control, A1c and weight loss and reduced insulin requirements inoverweight individuals with type 2 diabetes.

Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services.Policy

Originally created in the 1920s as a treatment for epilepsy, the ketogenic diet is low in carbohydrate (less than 20 grams a day), high in protein, and moderate to high in fat.

Because of the extremely low carbohydrate intake, your body is forced to convert fat into energy instead of sugar. This process, called ketosis, allows for rapid weight loss when followed properly,but should be medically monitored by your doctor.

The ketogenic diet restricts all forms of carbohydrate, including starches, starchy vegetables, grains, fruit, milk, yogurt and sugars. It allows meats, heart-healthy fats and limited amounts of non-starchy vegetables.

Because certain food groups are eliminated completely, vitamin and mineral supplementation may be needed. (The ketogenic diet is not recommended for anyone who is pregnant, has chronic kidney disease or is prone to gout.)

Its important to keep in mind that weight loss requires an individualized approach, and that multiple meal-planning options are safe and effective for people with diabetes.

Dietitian Melissa Matteo, MS, RD,LD, CDE,Diabetes Center

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Here Are Some Tips On How To Lose Weight Safely |

May 3rd, 2019
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Related Articles Maintaining beneficial bacteria to protect your gut How to instil the love of veggies in your kids

Should you lose body weight?

The answer is Yes if you are overweight or obese.

Overweight and obesity refer to a persons excess body fat. By maintaining a healthy body weight, you will look and feel good without placing your health at risk. Many chronic diseases such as heart disease and diabetes, list overweight and obesity as risk factors. Thus, if you are currently overweight or obese, your best bet is to shed your excess weight, but you have to do it safely.

While losing weight can make a healthier you, problems may arise when it is done incorrectly.

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The desire to lose weight quickly has led many people to turn to fad diets, which promise a quick fix if you adhere to rigid rules that focus purely on weight loss. They also generally promote a specific food, food groups or a combination (e.g. eating only nuts or berries, meat or fish) and may even claim that these foods alter your bodys biochemistry, making it burn your body fat.

Although you may lose weight quickly when youre on a fad diet, it is usually not sustainable as you will regain the weight or end up weighing even more. Worse still, some fad diets may have harmful side effects. Hence, the effective and safe way to lose weight is to focus on practising a healthy lifestyle that incorporates eating healthily and being active regularly.

A simple concept to maintain a healthy weight is that of energy balance.

In essence, the energy in (calories from food consumed) should ideally be balanced with energy out (calories used by your body and any physical activity).

If the energy balance is negative i.e. more calories are going out than coming in, then a normal weight person may become underweight.

If the energy balance is positive i.e. more calories coming in than going out, then a person may become overweight or obese.

To lose weight, youll need to reduce your daily calorie intake from food, and increase your daily energy expenditure through physical activities. It is also important to set a goal of how much weight to lose.

It is best to target losing five to 10% of your body weight over six months, or 0.5kg to 1kg per week.

Aim for steady weight loss over a longer period.

Your body requires energy and nutrients to function. Hence, you still need to practise balance, moderation and variety in planning your meals. Heres a sample of calories in popular foods:

Drinking plain water is much healthier than sugary drinks. MCT

> 1 bowl curry noodle (670 kcal) or 34% of daily energy requirement (based on 2,000 kcal)> 1 plate fried kueh-teow (670 kcal) or 34%> 1 bowl assam laksa (470 kcal) or 24%> 3 pieces of banana fritters (goreng pisang) (390 kcal) or 20%> 1 bowl kueh-teow soup (360 kcal) or 18%> 1 piece of fried chicken (260 kcal) or 13%> 2 pieces of karipap (260 kcal) or 13%> 1 can sugar-sweetened drink (137 kcal) or 7%> 1 mug teh O (60 kcal) or 3%> 1 glass plain water (0 kcal) or 0%

To lose weight, aim at reducing your intake by 250 kcal (approximately the calorie contained in one piece of fried chicken) per day.

Try having at least three main meals a day, but reduce the portion size and choose foods with lower calories.

From the sample above, you will notice that certain foods have very high calories.

For example, consuming one serving of curry noodle and one can of sugary drink for lunch would contribute to about 40% of the daily energy needs of an adult. You should opt for a lower calorie combination, e.g. kueh-teow soup and plain water, which provide only half the amount of calorie compared with the previous combination.If you are hungry between meals, try to limit additional food intake to a maximum of two snacks a day.

By playing badminton for an hour, you can lose around 320 kcal. Filepic

Avoid deep fried foods, sugary drinks and desserts, and opt for healthy snacks such as yoghurt, wholegrain crackers, and fruits.

Do consider eating fibre-rich foods as they will help you feel full.

Avoid having late dinners or eating supper just before bedtime as the energy from this meal will be stored as fat during sleep.

Exercise is extremely important for losing weight. The frequency, intensity, type of activity and duration will affect how many calories you burn. Below are the approximate amount of calories burned from various activities:

> Swim for 1 hour 15 minutes (530 kcal)> Jog for 1 hour 15 minutes (440 kcal)> Cycle for 2 hours (390 kcal)> Play badminton for 1 hour (320 kcal)> Brisk walk for 1 hour and 15 minutes (300 kcal)> Dance for 45 minutes (260 kcal)> Sweep the floor for 30 minutes (70 kcal)

As per the energy balance concept, if you take three pieces of banana fritters, you will need to cycle for two hours to burn off the calories!

Hence, you should be mindful when it comes to balancing your energy intake against your energy expenditure.

Aim to burn an additional of 250 kcal or more from physical activities daily to lose weight such as brisk walking for an hour.

Make a schedule for exercise and find some activities that will fit into your lifestyle. You may opt for indoor exercises (e.g. aerobics/yoga) or take up sports (e.g. futsal, swimming, etc.) with family or friends.

Start with baby steps and gradually increase the intensity of your exercise to 60-90 minutes per day.

Walking is a simple yet excellent way to increase your physical activity level. Aim for 10,000 steps daily and keep track of your progress with a pedometer.

If you consistently fall short of this target, make an extra effort by going for daily walks.

Following a healthy, low-calorie diet that is combined with exercise, will likely ensure that your weight goes down.

Remember not to give up too early!

If you revert to your old eating habits, or go back to a sedentary lifestyle, this would lead to regaining the weight you lost.

A conscious effort is needed in order to achieve a healthy weight for long term health benefits.

It may be difficult in the beginning but once you get into the habit of healthy eating and active living, you will find it very rewarding.

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Here Are Some Tips On How To Lose Weight Safely |