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Normal Testosterone Range for TRT in Men – Aged 30+

May 24th, 2018
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by TRT Man Published March 22, 2011 Updated September 23, 2017

After one month of testosterone injections of 100mg per week (.5 mil of 200mg/mil injectable oil) using testosterone enanthate my test levels are at 502. I wanted to take what was prescribed for awhile to see where that would put me. This was also near the end of the week so Im guessing that is the lower end of the spectrum, although when injecting enanthate (generic form of Delatestryl) every week the spectrum probably isnt too wide. My guess is Im anywhere from between 500 and 800 ng/dl. The government website Medline Plus puts the normal range for men at 300 to 1,200 ng/dL. Given that this includes 25-year-old guys at the peak of their physical condition, I think maintaining somewhere between 500 and 800 is going to work out well for me healthwise. I feel good in this range.

Now with that said, I am hereby embarking on the Blast phase of my year, where I will be taking double that amount for several months before tapering back down to 100 mg per week. I believe at 200mg per week I will still be within safe-enough levels to avoid any major side effects (hopefully) associated with steroid use, as bodybuilders frequently start at a minimum of 500mg per week (up to more than 2 grams in some cases) in addition to several other androgenic / anabolic steroids like nandralone, stanozolol, dianabol and equipoise. At this point one needs to take a whole host of other medications to combat the side effects, both during the cycle and during the post-cycle-therapy (PCT) phase, including things like tamoxifen citrate (generic Nolvadex), clomophene (Clomid), and anastrozole (Arimidex). Since I dont plan on having any more children, I am not even taking HCG. Right now its just testosterone, although I do plan on having some Nolvadex and/or Arimidex on-hand just in case I feel any estrogen-related side effects.

So thats the plan. If Im going to be on testosterone for the rest of my life, I might as well enjoy the benefits of being able to have a great sex drive and physique for the rest of my life without having to hassle with the crashing testosterone levels experienced at the end of normal testosterone cycles for men who arent on lifelong TRT.

Please keep in mind that A: I am not interested in being a bodybuilder and do not need to take 500mg of testosterone to be in good shape. B: I want to avoid as much ancillary medication as I can without experiencing estrogen-related side-effects. C: I do plan on tapering from 200 mg/week, to 150 mg/week for one month before going to the normal 100 mg/week to give my body time to metabolize some of the estrogen and catabolic hormone build-up while staying in the proper balance of having more testosterone in relative amounts to the other hormones.

Id appreciate any feedback you might have on this, especially if it sounds like something you have tried yourself in the past.

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What Is the Keto Diet, and Is It Safe?

May 24th, 2018
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The ketogenic diet better known as keto is having a bit of a moment right now. Its been wildly popular on social media in recent weeks, and Google searches for keto-related terms have skyrocketed since the new year; celebrities the likes of Tim Tebow and Kourtney Kardashian have touted it as a detox, or a reset button for the body. The idea is that you can lose weight by replacing the bodys typical go-to energy source carbs with fats. That means its followers are downing things like whipped cream, mayonnaise, butter, and cheese.So much cheese.

If that sounds too good to be true, thats because, well, it just might be. We talked to an expert about how it works, how its done, and whether or not its worth a try.

What exactly is a ketogenic diet?

The keto diet is an eating plan that consists of 80 percent fat and little to no carbohydrates. Staples of the keto diet are fish, meat, eggs, dairy, oils, and green vegetables. Pasta, rice and other grains, potatoes, and fruits are strictly prohibited.

Keto works by changing the way the body turns food into energy. Typically, during digestion, we break down carbohydrates like those found in the verboten foods above into molecules of fructose, galactose, and glucose, the last of whichserves as the bodys primary source of energy. When the body cant draw it from carbohydrates either because theyve been cut out of the diet or because a person hasnt eaten for a long time it looks for other forms of energy. The keto diet deliberately places the body in a state of ketosis, where fat is released from cells and turned into ketones, the bodys plan B for energy production.

Where did the keto diet start?

The keto diet is most assuredly not a fad, at least not in the usual sense of the word. Its been around for nearly a century, and has its roots in the medical world: In the 1920s, epilepsy researchers found that increased levels of ketones in their patients resulted in fewer seizures, and the diet is still a widely accepted treatment for epilepsy today. Theres also some evidence that a ketogenic diet has therapeutic potential for a wide array of symptoms and diseases, including cancer, polycystic ovary syndrome, neurological conditions, diabetes, and even acne.

So how did it become a trendy weight-loss diet?

Though keto has been gaining popularity recently thanks to celebrity endorsements and a wealth of diet-adherent Pinterest recipes, this is not the first time a form of it has gone mainstream. We have been seeing different variations on the low-carb diet for decades, says Abbey Sharp, a registered dietician and nutrition blogger.The Atkins diet and the Dukan diet are two variations of a ketogenic diet. The idea of ketosis is definitely not new weve just seen it repackaged in a new, sexy way as of late.

What can I expect on the keto diet?

Youll likely experience a rocky start as the liver begins to turn fat into ketones to be used as energy. At the beginning, it is very uncomfortable, since our body is not used to this form of fuel, Sharp says. You tend to experience brain fog, headaches, nausea, and fatigue, along with bad-smelling breath, sweat, and urine. We also tend to see a big drop in our electrolyte levels as we lose water weight, which also makes us feel crummy. This condition is sometimes called the keto flu.

As your body levels out over time, many of these symptoms will subside, and things get better. Some research even points to enhanced cognitive activity and focus as the brain gets used to running on ketones.

In the first days of the diet, your regular workout might prove exhausting without carbs to keep you going.

Should I try it?

Lets put it this way: as popular diets go, it doesnt have a great track record. The Atkins diet, hugely popular in the early aughts, has since been proven more or less ineffective for significant weight loss. Researchers have found correlations between the Dukan diet based on Pierre Dukans popular 2000 book The Dukan Diet, which, like Atkins and keto, used a list of 100 or so approved foods to put the body into a state of ketosis and chronic kidney disease.

The keto diet is a particularly bad idea, Sharp cautions, for anyone with a history of disordered eating. Its just so restrictive that it interferes with daily interactions with food and a persons relationship with food, she says. Thats counterintuitive to mindful eating, and may lead to dangers.

For some people, though, a keto diet has one big perk: Its high-fat foods leave adherents feeling sated without needing to snack between meals. And while it can be difficult to get all the nutrients and fiber you need without whole grains and fruits, it is definitely possible, Sharp says. You will need to be well in tune with the micronutrients in the foods youre including in your diet to ensure youre covering all of your bases. You may also want to consider a supplement.

Okay, but does it work?

At first, yes. In the early weeks of the diet, youll drop a noticeable number of pounds while eating a satisfying amount of food.Unfortunately, Sharp says that type of weight loss is not sustainable. Its largely water weight, she says. We store about six grams of water for every gram of carbohydrate, so when our carb stores are depleted, we drop a ton of water weight at once. And if its increased energy youre after, studies of cyclists and professional gymnasts have found no significant change to performance or muscle mass over several months of a ketogenic diet.

If you still want to try the keto diet, its important to talk to your doctor first about your bodys nutrient needs, your cholesterol levels, and your risk of heart disease. For a diet that has this dramatic an effect on the inner workings of your body, best to equip yourself with advice of a medical professional. When it comes to your health, you dont always have to keep up with the Kardashians but if you do, dont do it on your own.

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@ Diabetic Diet To Lose Weight Fast – diabetesolx.com

May 23rd, 2018
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# Diabetic Diet To Lose Weight Fast # Diabetes Type 1 Research Alcohol And Diabetes 2 The 3 Step Trick that Reverses Diabetes Permanently in As Little as 11 Days.[ DIABETIC DIET TO LOSE WEIGHT FAST ] The REAL cause of Diabetes ( Recommended ),Diabetic Diet To Lose Weight Fast The shift is focused more on boosting exercise and losing weight since are already essential in having lower additionally and managing type 2 diabetes. Diabetic Diet To Lose Weight Fast Schedule all your appointment and go for regular eye examinations. Never ever neglect your physicals or routine eye qualifications. During all your physical visits the doctor will analyze for any complications based on diabetes you experience while kidney damage heart disease nerve damage and certain other medical problems. Make sure that your own care specialist checks with regard to those signs of cataracts retinal damage and glaucoma. Diabetic Diet To Lose Weight Fast A different sort of plan has with regard to followed by anyone with Type 1 diabetes. This one more known as the diabetes management deal. It helps the individuals managing their diabetes and staying active and healthy. Work involved . a difference every and every plan. This centered on the health needs of a person as well as on the suggestions of the health concern team.,Diabetic Diet To Lose Weight Fast Understand that carbohydrates (compared to many nutrients in the foods we eat) get this amazing effect on blood sugar levels. We all eat something with lots of carbs to their rear the body will break this down quickly and turn it into carbs. This will dramatically raise our blood sugar levels. most true when eating simple carb supply. Things like processed foods along with enriched white flour (white bread pastries sugared cereals etc). You arent diabetes knows how dangerous spikes in their blood sugar levels could be. Diabetic Diet To Lose Weight Fast In this way you can always check whether your meal would work for a diabetic as if you or genuinely. You may also tag the list as sort of foods to eat with diabetes type 2 diabetes or type 1 diabetes. With this done would help your other household members to realize that those lists of foods are prohibited from entering your setup. Diabetic Diet To Lose Weight Fast Because this support isnt just aimed toward relaxation for your body it isnt just rrn regards to the stress relief but also about strengthening whatever needs strengthened rrn order that the internal environment could be the best and strongest it may likely be., See what your medical symptoms could mean, and learn about possible conditions.

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HCG Diet Program – Metro MediSpa

May 22nd, 2018
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What is HCG and How Does It Work?

At Metro MediSpa, the HCG Diet combines a lower daily calorie intake with physician-prescribed injections of HCG, Human Chorionic Gonadotropin. HCG, a hormone which is elevated during pregnancy, assists in weight loss Wilmington NC for those who are not pregnant by lessening food cravings and helping to liquefy fat.

The two main components of the diet are regular injections of HCG and an 800-calorie daily diet. HCG Diet advocates believe the HCG injections allow a dieter to reduce the side effects typically associated with a low-calorie diet, such as hunger.

Based on studies done in the 1950s by a British doctor, Albert T. W. Simeons, his research noted that small doses of HCG administered, without dieting and weight loss, caused changes in the body measurements with hips and waists becoming smaller. Although first thought caused by redistribution of water, it was later found that once body fat is made fluid, nutrition (energy from fat) is released to the bloodstream, reducing hunger, with byproduct wastes eliminated normally from the body. Put most simply, Dr. Simeons held that HCG causes pregnant womens bodies to release secondary stores of fat, primarily held around the thighs, hips and stomach, to feed their growing fetuses. He was led to this conclusion by researching the mystery of how malnourished, low-weight women could give birth to robust healthy-weight babies.

Injections of HCG are prescribed until the weight loss goal is met, and for a short time after to establish a healthy maintenance level, all under the supervision of Connie Odom, M.D. , Metro MediSpa owner and physician. Guidance to maintain this new healthy weight come in the form of a nutritionally balanced, calorie-intake based diet program, designed to maintain weight and good health long-term.

Measured in Pounds: Depending on starting weight and other medical factors, women may lose about one-half to three-quarter pounds a day, and men, one-half to one-and-one-half pounds.

Less Stressful Dieting & Weight-loss: Because the body is feeding itself with stores of secondary fat, patients dont experience the normal hunger, and associated stress and anxiety, that often comes with dieting.

Better Long-term Health: The true benefit of Metro MediSpas physician-supervised HCG protocol is its ability to help stabilize the patients metabolism, providing easy-to-maintain, long-term weight loss. Caloric intake on a steady consistent level improves metabolism.

HCG is a small piece of a weight loss program that when faithfully followed has produced up to 40 pounds of healthy weight loss for thousands of people. For committed participants, the weight stays off and quality of life improves. This happens because our physician-supervised programs helps patients find the causes of their weight management issues and to properly understand what of type of program will work for them.

Many HCG Diet Program patients experience rapid weight loss of one to two pounds a day.*

*individual results may vary

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How to use Sermorelin: Step by Step Guide – Wellness MGT

May 21st, 2018
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Sermorelin (also known as GRF 1-29) is a stimulant of growth hormone secretion. It belongs to the group of peptide hormones GHRH (Growth-hormone-releasing hormone), provides a marked increase in levels of growth hormone (somatropin) in a short time, however, it has a small half-life, so during the course multiple daily application is necessary.

Its main action is tied to the increase in growth hormone levels. Therefore, the improvements that the drug provides, is identical to the natural growth hormone. Thus, the course of Sermorelin dosage administrationcan provide a high quality muscle growth, improve the basic physical characteristics (endurance, strength) and generally strengthen the body, including the strengtheningof the immune defenses.

Also, the results of the use of the peptide may improve the quality of hair, skin and nails, strengthen the joints, bones and ligaments; mediated drug exhibits anti-inflammatory and anti-aging effect.

The question, How to use Sermorelin Acetate? is easy to answer. Sermorelin dose injections should be performed either intramuscularly or subcutaneously.

Useful Article: Sermorelin Injections

The optimal Sermorelin dosageis 100 mg taken from 1 to 4 times per day.

The best time of injection at thrice Sermorelin administration is considered the following scheme: 1 injection 15 minutes before the meal and the last shortly before bedtime.

How to use Sermorelin if it is a powder? To prepare a solution, the manufacturers provide three solvents:

The Sermorelin Acetate dosage is diluted directly before the use in at least 0.5 ml of the supplied solvent.

Now, when youre prepared Sermorelin dosage, you can proceed to the very injection. Where to do it? Under the skin or intramuscularly, as you can better. In this case it is better to use an insulin syringe, wherein a hundred-unit scale is.

With clean hands, you can now begin the sermorelin injections administration:

Sermorelin GHRP-6 dosage is determined by the prescribing doctor based on brain size. The following Sermorelin dosage recommendations include only the average doses of Sermorelin . If your dose is different, do not change it unless your doctor tells you to do so.

Useful article: Importance of HGH for Women

The amount of medicine that you take depends on the strength of the medicine. Also, Sermorelin daily dosage, the time allowed between doses, and the length of time you take the medicine depend on the medical problem for which you are using the medicine.

For most adults, the most common dosage of 200 mcg will suffice. A proper Sermorelin dosage will encourage your pituitary gland to create more HGH organically and return you to a situation of health and strength that you experienced in your youth.

After removing the needle, recover it with the cap and discard the entire unit in the Sharps container.

The prepared solution can be stored in the refrigerator for 8-10 days. Also, it is worth noting that if you elect bacteriostatic water as a solvent, the storage life of the prepared solution is increased up to 1 month.Do not freeze.

As to the storage of lyophilized powder in vials, it is necessary to carry out it dry in a refrigerator (at 1-8 C degrees). Subject to these conditions, the shelf life of the peptide will be up to 2 years.

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Kiss Stubborn Fat Good-Bye & Say Hello to a Trim Body with …

May 19th, 2018
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Ladies, we all hate stubborn fat. Its seriously our greatest enemy.

and worse yet, even after dieting for months we can still end up with cellulite and nasty lower body fat.

What gives? Does the universe just hate us or something?

Youve probably been there. Diet after diet, you lose about 5lbs and then when your mood sinks to its lowest point you give up. Nothing seems to work, am I right?

===> and your family is ready for you to give up too because youve been grumpy as all get out since you started your diet.

Been there, done that!!!

There is a better way to get REALresults. A better way to burn up the most stubborn fat-including cellulite!

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and its a good thing too since every typical diet has you pulling your hair out after you step on the scale.

Oh, and you wont have to starve yourself with the Beta Switch diet. In fact, we strongly recommend you NEVERrestrict your caloric intake.

While other diets tout the benefits of calorie restriction, all it does is make you grumpier and leads to binge eating.

Sure, you might lose weight in the first week or two, but your body is smart. It knows when youre starving yourself and says oh hell no girl, you better shove some pizza in your face STAT! I aint having that

and we probably thank our bodies for being sassy as its what kept our ancestors alive for millions of years.

But were not living in caves and fighting off lions for fresh kills anymore. Were in the 21st century where theres a McDonalds around every corner.

===>OUR BODIES DONT KNOW THAT THOUGH

If were serious about losing weight, we have to reassure our bodies that well be just fine. We do this by eating the right foods at the right times.

The Beta Switch Method gets to the source of weight loss-the underlying mechanisms you probably didnt know existed.

****THIS METHOD IS SO SECRET THAT MOST TRAINERS DONT EVEN KNOW ABOUT IT****

The Beta Switch is a process that your body uses to go from storing up fat like no ones business to using every ounce of it.

As it turns out, your body has two types of receptors in you fat cells. One of them makes it incredibly easy to get rid of stubborn fat while another makes your metabolism come to a screeching halt.

The bad news is, women have 9 times more of the bad receptors in our lower body fat. Now you know why its taken forever to lose weight.

But the secret fat-cell receptor that gets you massive fat-loss results is called a beta-receptor.

And the best news is YOU can turn ON this amazing and super hush-hush receptor! The Beta Switch Diet uses a methodic approach to keep your beta-receptors turned on and tuned in so you can get rid of stubborn fat for good.

Get back to your super-sexy self! Never fall for another fad diet again! Look great and feel even better without ever having to starve yourself, all with the Beta Switch.

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So your probably thinking, Okay, I can handle a diet switch, but what about exercise?

Well, you dont have to lift a finger with the Beta switch! When you turn on the receptors, by eating the right foods, at the right time, and the right amount, your body naturally burns up sticky fat cells.

Of course, exercise can radically speed up this process. But, its not required.

The Beta Switch program includes a workout plan that targets all the right trouble spots, but you can 100% skip this part if you dont have time to spend working out 4 or 5 days a week.

Just stick with the diet plan and splurge on all the good foods when the plan tells you to. Its really that simple.

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So, is this all to good to be true? Its not.

The brains behind The Beta Switch Method is Sue Heintze.

Sue is a nutrition and fitness trainer who has helped hundreds of women lose weight. She, with the help of her team, has also coached 30 winners and 4 Grand Champions of Australias National Body Transformation competition.

She is also a regular contributor to magazines including Shape, Oxygen Magazine, Womens Health and Fitness Magazine, and Womens Weekly (Australias most widely published magazine). Shes also appeared on national and international television.

Bottom line-she knows her stuff.

Shes lived yo-yo dieting and starvation diets that dont work.

Sue developed the Beta Switch after learning about fat receptors and experimenting with het own weight loss strategies.

It worked! She got the results she was looking for and has never looked back.

Countless other women have had the same or similar experiences with The Beta Switch, now its your turn!

If youve tried every diet and exercise program known to womankind, its time for a change.

If you want lasting weight loss results, its time for The Beta Switch.

If you never want to feel embarrassed about pesky cellulite peeking out underneath your shorts again, you need the Beta Switch.

Get in the best shape of your life, feel beautiful, and enjoy long-lasting fat loss with this program. Welcome to the last diet youll ever need.

..People are saying how healthy and fit I am looking, and I am now accepting the compliments with a big smile.

..I thoroughly enjoy the compliments from those known to me and from strangers. Its wonderful and empowering and this is the beginning of a new adventure.

..After 30 days there was a significant reduction in cellulite on my thighs and rear. The more variations in my resistance the more sculpted my physique is, especially in my legs and tummy.

CLICK HERE TO GET THE BETA SWITCH AND GET RID OF STUBBORN FAT

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The Real HCG Diet site | Buy the Web’s only Non …

May 13th, 2018
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The Real HCG Diet site | The Webs Only Non-Homeopathic HCG Drops Supplier 2018. All Rights Reserved.

Disclaimer: Results discussed on the website are not typical. Information provided herein has not been reviewed by the Food & Drug Administration and is not intended to replace or circumvent the advice of your personal physician or health care professional. No claim or opinion on this website is intended to be, or should be construed to be, medical advice or a substitute for professional medical advice. No intent to diagnose, treat, cure or prevent disease is implied or intended. We make no claims about specific products and any information contained herein is personal opinion only and should not be construed as medical advice in any way. The information contained on this website is provided for information purposes only. No information or opinion contained herein is intended nor implied to be a substitute for professional medical advice relative to your specific medical condition. You should always speak with a health care professional before taking or using any dietary, nutritional, weight loss, herbal supplement or any other product. We recommend you visit your doctor and discuss your health needs before beginning any diet or exercise program. Views and experiences notated here are not typical, but based on the protocol of Dr. A.T.W. Simeons, MD. Any and all forum discussions will default to Dr. Simeons HCG + very low calorie protocol.

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Hcg Diet Plan for Weight Loss: Complete Guide | Official …

May 12th, 2018
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What is the Hcg Diet Plan? The Hcg Diet is a doctor-supervised weight loss program that combines hormone therapy with whole food eating. Menu options are heavy in vegetables and lean proteins, as well as fruit options and limited grains. Allowed calories on the protocol, range from 500 to 1600 calories, depending on the specific protocol followed.

The very specific food list can teach healthy eating, portion control and establish healthy relationships with food. While the protocol was initially outlined by Dr. Simeons, modern day variations have become increasingly popular. This guide, focuses on the original protocol, with popular adaptations noted by the editor.

How the diet started

Dr. Albert Simeons was a world-renowned endocrinologist recognized for his pioneering work in tropical diseases. He was awarded the Red Cross Order of Merit for his advancement in the research and treatment of Malaria and honored for a number of research-breakthroughs. While working with severely malnourished women in India, Dr. Simeons discovered a link between the Hcg hormone, and its ability to utilize stored fat to nourish and deliver healthy children. After years of research, he was able to develop a protocol that utilized this effect of Hcg, to treat obesity, and published the groundbreaking manuscript, Pounds and Inches.

For those who are ready to jump right in and start the plan immediately. With these four simple articles, you can easily get started today.

The Original Hcg Diet Protocol Concise summary with tips and guidelines.

Original Hcg Diet Manuscript: Pounds and Inches

Hcg Diet Foods Lists What you can eat on the Hcg Diet (Phase 2 and Phase 3)

The Hcg Diet Phases 1, 2, 3 and 4

Hcg Diet Results and Success Stories

How to Buy Prescription Hcg Injections Online (Tips + FDA-approved sources)

Tips for Buying REAL Hcg drops vs. fake drops

Hcg Diet Resources (free downloads: tracksheet, manuscript PDF and Audiobook Mp3)

Help and Support: 3 Reliable Options

Preparing for the plan, is absolutely essential and should not be skipped. Much like building a house, you want a solid foundation and to be prepared for the steps and challenges that come along with the protocol. In fact, most challenges can be avoided completely by reading the following articles before getting started.

What is the Hcg Diet Plan?

Learning to Eat Healthy through the Hcg Diet

Hcg Diet Mindset Matters

Hcg Diet Weight Loss Averages and what to expect

Hcg Diet Stalls and Plateaus: Causes and Solutions

When to Stop the Hcg Diet Early and Regroup*

Setting Hcg Diet Goals, The Smart Way*

Your Hcg Diet Timeline and Calendar*

Hcg Diet Journal and Tracker Spreadsheets

The Hcg protocol consists of 3 phases, with a newer 4th phase that has been added to the original protocol, being coined as P4, longterm maintenance. Each phase is extremely important and should not be skipped. The Loading Phase (P1) is 2 (in some cases, 3 days,) while Phase 2, the weight loss phase, can vary in length depending on your protocol’s specifics. For example, one Hcg source’s protocol can differ from another such as 26 days or 29 days. Phase 3, the Transition Phase, lasts 3 weeks and is an expansion of increased calories and foods that do not include any sugars or starches. The 4th phase refers to life after the diet’s first 3 phases and includes a lifestyle of healthy choices learned while on the protocol. This includes exercise, portion control, clean eating and healthy living in general.

Hcg Diet Protocol Basics

Hcg Diet Plans and Protocols

Hcg Diet Foods and Eating

Hcg Diet and Exercise

Hcg Diet and Medical Conditions*

HCG Diet Phases in a nutshell: Each HCG Diet Plan has a protocol. Each protocol consists of rounds that have specific phases. Each phase has a unique purpose.

The HCG Diet Protocol consists of separate phases. Together, they are referred to as a round. Dieter’s typically lose 15 to 20 lbs per round. If more weight is needed to be lost, there is a break after the final phase, and thenanother round is started. Rinse and repeat until goal weight is reached.

HCG Diet protocols include the following4 phases. Note on protocol variations: Some protocols actually include 3 and 4 as the same Maintenance phase and have only 3 phases total. Other protocols, including Dr. Simeons Original protocol, do not include phase 1, loading phase. This can be a personal preference, however we will say that the following phase example, has shown great results from our readers, and has certainly appeared to be the most successful.

1. Hcg Diet Phase 1 Loading

Phase 1 of the HCG Diet Planis the loading phase. Also known as the preparation phase. This phase is not on all HCG Diet protocols but it is on most and is very popular. During this two day phase, the dieter eats as much healthy fats as possible in preparation for starting the next phase. They are also welcome to eat as many cheat foods as they would like, with the intention of satisfying cravings prior to beginning the next phase where these foods will not be allowed. Read more

2. Hcg Diet Phase 2 Weight Loss

Phase 2 of the HCG Diet is the weight loss phase. This begins on day 3 of taking HCG where the dieter adheres toa specifiedcalorie intake and carefully selected food list. For most dieters, this is the most challenging phase of the plan because there is very little room for error. Read more:

3. Hcg Diet Phase 3 Transition

Phase 3 of the HCG Dietis at the end of HCG is discontinued and the same foods from phase 2 are still eaten, but increased slowly. In this stage, this is areintroduction period where calories and foods are slowly adjusted to maintain weight loss. Read more:

4. Hcg Diet Plan Phase 4 Maintenance

Phase 4 of the HCG Diet is the phase of continuing weight maintenance for life-long health and fitness.This is an essential part of the HCG diet and it actually begins during Phase 2. This is where you will begin to build the skills necessary for lifetime weight maintenance and healthy living. For example; reading labels as a habit (this will become 2nd nature and shouldn’tstop once you reach your weight loss goals. Also, portion control and learning to listen to your body. Read more about these skills and implement them starting NOW:

The absolute best (&Free!) HCG Diet Plan tips for reaching your weight loss goals safe and fast!

Hcg weight loss foods and recipes are the backbone of the Hcg weight loss program. Not only do the allowed foods help you to lose weight, but they also help get our body into a healthy state.

It is important to understand that while the Hcg hormone does NOT make you lose weight, it does changehowyour body loses weight, and creates a reaction in your body that allows for the rapid weight loss. It is the carefully selected Hcg Diet food list that is responsible for your weight loss; the Hcg just allows your body to continue to burn fat when it would normally go into starvation mode under the calorie restricted diet.

This is good news! This means the Hcg weight loss plan can be surprisingly versatile with the right recipes, and can work with any number of menus, foods sensitivities. The allowed foods are clear of processed and prepared foods and carefully measured for portion control. Instead of processed foods, the food list focuses on clean eating, and consists mostly of vegetables and healthy portions of lean protein, along with some, but limited, carbohydrates. To be clear, this is NOT a ketosis diet when done correctly, and in fact the amount of vegetables and fruit permitted, do not allow the body to go into ketosis. Compared to ketosis diets, this particular approach has been shown to average much higher weight loss rates that range from .5 to 1.5 pounds per day.

In a nutshell: The Hcg Diet allowed foods and guidelines focus on portion control, increased vegetables and proteins, and a food list that is comprised of clean, unprocessed foods.

The Original HCG Diet is known for its restrictive and unforgiving500 calorie VLCD (very low calorie diet.) Some versions of the diet have evolved to allowfor an HCG Diet expanded food list.

Learn what to eat on the HCG Diet and how to eat: Portion sizes, HCG Diet-friendly recipes for all phases, foods lists, plus HCG Diet cooking and shopping tips.

Learning to cook on the diet, can be a struggle for some patients, however, it is also an excellent opportunity to learn how to cook new foods that are clean, nutritious and healthy. Since the protocol does not allow foods that are processed or prepared (bye bye alcohol, fast food and frozen dinners) this can be an excellent path to learning how to prepare meals that will nourish your body, and make long term weight maintenance easy.

Take a look at our recipe section, and discover amazing Hcg Diet Recipes that include Southwestern chicken, strawberry cupcakes, garlic baked shrimp, mouth-watering grilled asparagus, and chai beverages. While it may be intimidating to look at the allowed foods list and feel limited, it won’t take long before you realize just how versatile and delishous it can be.

We have also included a list of our best recipe and cooking articles that cover everything from how to cook on the protocol, spices to use to increase your metabolism, tips for dining out and tips for eating during special occasions.

Sample menus and menu tips for the HCG Diet Plan.

How to Buy Hcg Injection Kits, Drops and Pellets

Hcg Diet Info has put together a complete guide to buying Hcg Kits and Programs online: How to Buy Hcg injections online (Drops and Pellets too.)

In the last few years, the FDA-approved telemedicine industry has grown and allowed doctors to prescribe and care for individuals wanting to follow the protocol. You can now safely buy Hcg kits online, that come with a complete program overseen by a medical doctor and Hcg weight loss experts and nutritionists. This has grown to be one of the most beneficial medical weight loss programs in the world now.

Tips for buying Hcg and Hcg weight loss programs: One of the first things to take into consideration when buying Hcg, is which form of Hcg you feel comfortable with, how soon you would like to start your diet, and the level of support you will need. The latter tends to be the biggest difference between various Hcg sources with some companies offering minimal support (better for veterans and pros that want to buy a bare bones Hcg kit to save money) and other companies offering extensive diet support, while yet another offering custom dosage and protocol support, and complete medical doctor hand-holding, along with a year of nutritionist services (even after the diet is completed.) These may seem like small differences but they can add up to be an extreme value for your money, as well as offer peace of mind.

The sources recommended in Hcg Diet Infooffer each of the acceptable choices that can be used with the original Hcg weight loss protocol: Hcg injections, Hcg Diet Drops (Prescription or Homeopathic), and Prescription Hcg Pellets. The Hcg Buy Guide also offers answers to dozens of frequently asked questions about buying Hcg Kits and Hcg weight loss programs online. Please note: Over the counter hormone free diet drops should NOT be used with the original protocol and can be dangerous if combined with the VLCD (very low calorie menu.) These over the counter drops have been addressed and dismissed largely by the FDA for good reason- they are NOT safe with the original protocol. Read: How to know if my Hcg Drops are Real, for more information.

Exercise is an important part of healthy living, even without wanting to lose weight. While the original protocol insistedexercise was not necessary, most of the evolvedprotocols and Today’s HCG Diet plan’s include and encourage a consistent exercise routine simply because it is a healthy lifestyle option and the benefits are many.

For those currently active, in most cases, it is ok to continue as usual, although some may find it useful to lighten their workout for the first week of being on the protocol. For those who are new to working out, a low impact daily workout of at least 20 minutes a day is recommended to start. Recommended activities include: walking (brisk), swimming, yoga (no hot yoga practices yet), and pilates. Level of activity is extremely light the first week of phase 2 on the HCG Diet and increases as the individual feels ready. It is highly advised that the chosen workouts are something enjoyable, and not something you dread doing every day.

The HCG Diet can be complicated and so specific,you are almost certain to experiencechallenges along the way. While it might not seem welcome, It is a large part of the learning process for long term managementsuccess. There will be temptation to stray from your planned diet, and there may even be times when you stray by accident. Yes, it can happen: Aunt Sally forgot to tell you she adds sugar toher famous holiday vinaigrettedressing, or the restaurant neglected to tell you there’s bread crumb mixed right into the hamburger patty which you so carefully ordered without a bun. Of course there’s the good old oops, I assumed that hot sauce was just hot sauce and didn’t realize it had 9 grams of sugar. There’s your first lesson; always double-check ingredientsand don’t eat it unless you’re sure. A better lesson if you can’t see all ingredients, don’t eat it! The less processed foods you eat, the better. See, it’s all part of the big picture and building the skillsto be fit and thin for life.

Original Hcg Diet Manuscript (available to download PDF and Audiobook)

Hcg Diet Food Lists

Hcg Diet Phase 2 Food List with Calorie Counts

Hcg Diet Coaching (FREE)

HCG Diet Myths & Misunderstandings

HCG Diet Tracker Spreadsheet

HCG Diet Acronyms and Abbreviations

Dr. Simeons manuscript, Pounds and Inches is the original book that outlines every detail of the Hcg weight loss protocol. Dr. Simeons has been very specific in his words, outlining all aspects of the diet. This includes the original 500 calorie menu, the effects of hCG on the body, hCG dosage, how to inject hCG, how to handle stalls and plateaus, and a solid overview transitioning from phase 2 to phase 3, which many dieters can find challenging.

Regardless of which version of the protocol the patient is following, it can still be helpful to read the manuscript. Not only does this allow the Hcg dieter to understand the intention of the diet, but it can also help establish a solid foundation of preparation, and help avoid challenges by answering many of the most frequently asked questions.

Our editor has taken the time to separate the original manuscript by chapter, making it easy to navigate and locate individual topics. We also offer an MP3 audio version (audiobook) of the Pounds and Inches manuscript, as well as a PDF version. These will be automatically sent to those who sign up for our newsletter but they can also be found here:

We realize this diet can bring a lot of questions, so please feel free to visit our two pages that cover the most frequently asked questions about the diet in general, and the more specific protocol-based questions. Questions and answers include topics on dosage amounts, weight loss averages, how to inject hCG, the differences between Hcg injections, drops and pellets, and so much more. After reading these pages, feel free to take your questions to the forums, where our expert moderators and coaches, as well as the countless veterans, will be more than happy to offer their support.

Most commonly asked questions:

Have questions about the plan and protocol? Need a little support, or just want to find a friendly face to share the experience? Join ourHCG Diet Forums, the largest HCG community on the web with over 100 thousand inspired members and growing. Join our monthly coaching and support groups, get answers to all your questions from expert coaches, or find a buddy to share your Hcg weight loss journey! The HDI forums are the best place to mingle with your fellow HCG Dieters and get answers in one place. There are also over 2 million pages of priceless information and resources in these forums, easily searchable and readily at your fingertips.

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Liberty Surf: Testosterone Booster Reviews & Guides

May 11th, 2018
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My 2 Top recommendations:If you are looking for a testosterone booster I recommend Testogen. If you are looking for an effective fat burner I recommend PhenQ. Click the links to read my personal detailed reviews.

Welcome to libertysurf.com, My name is James.

The main focus of this website is to provide in-depth reviews and recommendations of testosterone boosters.I have literally reviewed over 100 of them. I order them, use them and then review them. I amat liberty to give you the very best information that is possible.

You will learn about both the positives and negatives of your product. You will learn about the ingredients and formulas of the product to.

Thats what liberty surf is all about, making sure that you make the correct buying decision and have no regrets.

Testosterone boosters have become very popular over the years and many brands have emerged out of the woodworks. Just like with anything, there are alot of test boosters that are released that just do not work.

Many are marketed as boosting your testosterone through the roof in as little as 4 days.

Till this day these claims make me and the Liberty Surf team laugh each and every time we see them. Testosterone boosters actually take at least 2 weeks to start seeing adequate results that you can shout about.

My most recommended Testosterone booster hands down is Testogenwhich James has had very good experience with. If you are interested in getting a full breakdown of the best 5 boosters, i recommend you read this article: best testosterone booster

The urinary tract contains glands that secrete different sorts of hormones to guarantee the healthy performing of physical systems. One particular hormone made by the male testes is testosterone, an androgen or male love-making hormone that takes on an important role in the male reproductive systems development. Additionally, it is the hormone in charge of supplementary male characteristics like body head of hair, undesired facial hair, physical durability, and a profound voice. In addition, it assists in the correct development and development of muscles and bone fragments and supports increasing your bodys energy when needed.

Testosterone Supplements

Testosterone supplements can boost the degrees of testosterone in the torso but there are many side-effects that can be serious when an overdose has been considered. Testosterone boosters are considered by players and bodybuilders, usually in injected, to increase performance and muscles mass, power, and size. Many people erroneously feel that testosterone boosters and steroids will be the same nonetheless they are greatly different. While steroids contain 100 % natural ingredients to improve the development of testosterone, boosters are synthetically created and can cause many serious area effects.

The side results triggered by testosterone boosters can include skin rashes, allergies like hives, weakened sex drive, nausea, and vomiting. Other side effects that testosterone supplementation can have on your body are ambiance swings, lack of appetite, skin staining, belly pain, and dark colored urine. A lot of people may also have problems with headaches which range from gentle to severe, a big change in bowel motions, dental problems like inflamed or hemorrhage gums, and a metallic or bitter flavor in the oral cavity. Testosterone supplementation can also raise the threat of contracting serious conditions such as various kinds of cancer as it could trigger the unusual growth of malignancy cells.

Eat healthy food choices

The quantity of testosterone your body produces will depend on what you take in. That is why it may be beneficial to consume right. An eating plan that may help you boost your testosterone levels is the one which includes renewable leafy fruit and vegetables, healthy body fat, cholesterol, and health proteins. It is smart to avoid low-fat diets when endeavoring to boost your testosterone levels.

Incorporate nut products into your daily diet

A few or two almonds can enhance your testosterone levels. You can even branch out to cashews, Brazil nut products, peanuts and other nut products abundant with monosaturated extra fat as those men who take in these fats will often have higher testosterone levels than those who dont. However, for a wholesome option, choose unsalted and unflavored variations of nuts.

Boost your zinc intake

Zinc is one of the vitamins required by your body for the creation of testosterone. Actually, upping your zinc consumption can significantly increase testosterone levels within 6 weeks. Oysters are suitable for those buying magic pill as oysters are zinc abundant. Amazingly, 6 oysters are what you ought to make the body produce more testosterone.

However, unless you like shellfish, then your easiest way to boost your zinc absorption is by consuming protein-rich foods such as seafood and meats along with fresh milk products such as parmesan cheese and milk. If its hard to boost your zinc intake through diet, then it could be smart to consider going for a zinc supplement.

Reduce your levels of caffeine intake

It really is good for taking caffeine in small amounts due to the fact it can produce cortisol which can adversely have an effect on testosterone levels. Therefore, those men who wish to have more testosterone should reduce their caffeine-containing drinks intake.

Scale back on booze

Booze can adversely affect testosterone development. Alcohol can adversely impact the urinary tract hence protecting against the testes from producing testosterone. In addition, it raises the degrees of cortisol- bad media for testosterone.

Avoid stress

Regarding to experts, stress is one of the major factors that has resulted in decreased degrees of testosterone in men. That is due to proven fact that cortisol, a hormone that triggers stress comes with an inverse romance with testosterone and the bigger the cortisol levels, the low the degrees of testosterone and vice versa. Therefore, it can be smart to minimize stress just as much as you can through yoga, yoga, yoga breathing or visualization.

Get enough sleepWith regards to increasing testosterone levels, rest is among the main factors as enough time you sleeping is when your body produces more testosterone. Therefore, it is good to shoot for at least 7-8 time of sleep every evening.

Produce a fitness planExercise is also a significant factor to consider when you wish to improve testosterone production. That is due to proven fact that specific types of exercises such as weightlifting can help your body produce more testosterone.

fat burners can also help boost testosterone in there own way

Fat burners and diet pills have been popular for decades. The problem with these pills and capsules is that there are so many out there that just do not work and quite frankly are a waste of your money and time. Many are marketed as burning your fat in as little as 7 days, while others are marketed as super pills. The truth is that while it is of course true that they do indeed work, many dont.

My most recommended fat burner is definitely Phenq. You can read my personal experience with it by clicking this link:Phenq review

It is always good to remember that fat burners work even better when you pair them with cardiovascular workouts.

There is nothing better than actually finding someone that has gotten results from using a product and then having them post there results on our site.

This allows you the reader to actually get a real insight from a real person, instead of me always doing research and compiling the evidence.

If you have a review of a product, positive or negative please feel free to message me at libertysurf@libertysurf.com.

Ill review it and post it in our new dedicated customer reviews section that will be up soon.

check out our twitter pageover atliberty surf twitterfor different updates and news. Also check out the liberty surf LinkedIn. Our full Sitemap contains all our pages.

Recent testosterone booster, weight loss and prohormone reviews: pronabolin, leptigen, phentaslim, andro400, super cardarine

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How to Lose Weight and Keep It Off: Dieting Tips that Work …

May 11th, 2018
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What’s the best diet for healthy weight loss?

Pick up any diet book and it will claim to hold all the answers to successfully losing all the weight you wantand keeping it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs. So, what should you believe?

The truth is there is no one size fits all solution to permanent healthy weight loss. What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. To find the method of weight loss thats right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.

While some people respond well to counting calories or similar restrictive methods, others respond better to having more freedom in planning their weight-loss programs. Being free to simply avoid fried foods or cut back on refined carbs can set them up for success. So, dont get too discouraged if a diet that worked for somebody else doesnt work for you. And dont beat yourself up if a diet proves too restrictive for you to stick with. Ultimately, a diet is only right for you if its one you can stick with over time.

Some experts believe that successfully managing your weight comes down to a simple equation:If you eat fewer calories than you burn, you lose weight. Sounds easy, right? Then why is losing weight so hard?

A different way of viewing weight loss identifies the problem as not one of consuming too many calories, but rather the way the body accumulates fat after consuming carbohydratesin particular the role of the hormone insulin. When you eat a meal, carbohydrates from the food enter your bloodstream as glucose. In order to keep your blood sugar levels in check, your body always burns off this glucose before it burns off fat from a meal.

If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example), your body releases insulin to help with the influx of all this glucose into your blood. As well as regulating blood sugar levels, insulin does two things: It prevents your fat cells from releasing fat for the body to burn as fuel (because its priority is to burn off the glucose) and it creates more fat cells for storing everything that your body cant burn off.The result is that you gain weight and your body now requires more fuel to burn, so you eat more. Since insulin only burns carbohydrates, you crave carbs and so begins a vicious cycle of consuming carbs and gaining weight. To lose weight, the reasoning goes, you need to break this cycle by reducing carbs.

Most low-carb diets advocate replacing carbs with protein and fat, which could have some negative long-term effects on your health. If you do try a low-carb diet, you can reduce your risks and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.

It’s a mainstay of many diets: if you dont want to get fat, dont eat fat. Walk down any grocery store aisle and youll be bombarded with reduced-fat snacks, dairy, and packaged meals. But while our low-fat options have exploded, so have obesity rates. So, why havent low-fat diets worked for more of us?

The Mediterranean diet emphasizes eating good fats and good carbs along with large quantities of fresh fruits and vegetables, nuts, fish, and olive oiland only modest amounts of meat and cheese. The Mediterranean diet is more than just about food, though. Regular physical activity and sharing meals with others are also major components.

Whatever weight loss strategy you try, its important to stay motivated and avoid common dieting pitfalls.

We dont always eat simply to satisfy hunger. All too often, we turn to food when were stressed or anxious, which can wreck any diet and pack on the pounds. Do you eat when youre worried, bored, or lonely? Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts. If you eat when youre:

Stressed find healthier ways to calm yourself. Try yoga, meditation, or soaking in a hot bath.

Low on energy find other mid-afternoon pick-me-ups. Try walking around the block, listening to energizing music, or taking a short nap.

Lonely or bored reach out to others instead of reaching for the refrigerator. Call a friend who makes you laugh, take your dog for a walk, or go to the library, mall, or parkanywhere theres people.

Avoid distractions while eating. Try not to eat while working, watching TV, or driving. Its too easy to mindlessly overeat.

Pay attention. Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently return your attention to your food and how it tastes.

Mix things up to focus on the experience of eating. Try using chopsticks rather than a fork, or use your utensils with your non-dominant hand.

Stop eating before you are full. It takes time for the signal to reach your brain that youve had enough. Dont feel obligated to always clean your plate.

Permanent weight loss requires making healthy changes to your lifestyle and food choices. To stay motivated:

Find a cheering section.Social support means a lot. Programs like Jenny Craig and Weight Watchers use group support to impact weight loss and lifelong healthy eating. Seek out supportwhether in the form of family, friends, or a support groupto get the encouragement you need.

Slow and steady wins the race. Losing weight too fast can take a toll on your mind and body, making you feel sluggish, drained, and sick. Aim to lose one to two pounds a week so youre losing fat rather than water and muscle.

Set goals to keep you motivated.Short-term goals, like wanting to fit into a bikini for the summer, usually dont work as well as wanting to feel more confident or become healthier for your childrens sakes. When temptation strikes, focus on the benefits youll reap from being healthier.

Use tools to track your progress.Smartphone apps, fitness trackers, or simply keeping a journal can help you keep track of the food you eat, the calories you burn, and the weight you lose. Seeing the results in black and white can help you stay motivated.

Get plenty of sleep. Lack of sleep stimulates your appetite so you want more food than normal; at the same time, it stops you feeling satisfied, making you want to keep eating. Sleep deprivation can also affect your motivation, so aim for eight hours of quality sleep a night.

Whether or not youre specifically aiming to cut carbs, most of us consume unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice, and sweetened breakfast cereals. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods. Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.

Calories obtained from fructose (found in sugary beverages such as soda and processed foods like doughnuts, muffins, and candy) are more likely to add to fat around your belly. Cutting back on sugary foods can mean a slimmer waistline as well as a lower risk of diabetes.

Even if youre cutting calories, that doesnt necessarily mean you have to eat less food. High-fiber foods such as fruit, vegetables, beans, and whole grains are higher in volume and take longer to digest, making them fillingand great for weight-loss.

Its generally okay to eat as much fresh fruit and non-starchy vegetables as you wantyoull feel full before youve overdone it on the calories.

Eat vegetables raw or steamed, not fried or breaded, and dress them with herbs and spices or a little olive oil for flavor.

Add fruit to low sugar cerealblueberries, strawberries, sliced bananas. Youll still enjoy lots of sweetness, but with fewer calories, less sugar, and more fiber.

Bulk out sandwiches by adding healthy veggie choices like lettuce, tomatoes, sprouts, cucumbers, and avocado.

Snack on carrots or celery with hummus instead of a high-calorie chips and dip.

Add more veggies to your favorite main courses to make your dish more substantial. Even pasta and stir-fries can be diet-friendly if you use less noodles and more vegetables.

Start your meal with salad or vegetable soup to help fill you up so you eat less of your entre.

Set yourself up for weight-loss success by taking charge of your food environment: when you eat, how much you eat, and what foods you make easily available.

Cook your own meals at home. This allows you to control both portion size and what goes in to the food. Restaurant and packaged foods generally contain a lot more sugar, unhealthy fat, and calories than food cooked at homeplus the portion sizes tend to be larger.

Serve yourself smaller portions. Use small plates, bowls, and cups to make your portions appear larger. Dont eat out of large bowls or directly from food containers, which makes it difficult to assess how much youve eaten.

Eat early. Studies suggest that consuming more of your daily calories at breakfast and fewer at dinner can help you drop more pounds. Eating a larger, healthy breakfast can jump start your metabolism, stop you feeling hungry during the day, and give you more time to burn off the calories.

Fast for 14 hours a day. Try to eat dinner earlier in the day and then fast until breakfast the next morning. Eating only when youre most active and giving your digestion a long break may aid weight loss.

Plan your meals and snacks ahead of time. You can create your own small portion snacks in plastic bags or containers. Eating on a schedule will help you avoid eating when you arent truly hungry.

Drink more water. Thirst can often be confused with hunger, so by drinking water you can avoid extra calories.

Limit the amount of tempting foods you have at home. If you share a kitchen with non-dieters, store indulgent foods out of sight.

The degree to which exercise aids weight loss is open to debate, but the benefits go way beyond burning calories. Exercise can increase your metabolism and improve your outlookand its something you can benefit from right now. Go for a walk, stretch, move around and youll have more energy and motivation to tackle the other steps in your weight-loss program.

Lack time for a long workout? Three 10-minute spurts of exercise per day can be just as good as one 30-minute workout.

Remember: anything is better than nothing. Start off slowly with small amounts of physical activity each day. Then, as you start to lose weight and have more energy, youll find it easier to become more physically active.

Find exercise you enjoy. Try walking with a friend, dancing, hiking, cycling, playing Frisbee with a dog, enjoying a pickup game of basketball, or playing activity-based video games with your kids.

Few things are more discouraging to someone on a weight-loss plan than the oft-cited statistic that 95% of people who lose weight will regain it within a few years. The difficulty in sticking with a long-term weight-maintenance plan is one of the main reasons that weight-loss programs fail. To uncover clues to successful weight loss, researchers have been collecting information on people who have lost weight and successfully kept it off for many years. This project, known as the National Weight Control Registry (NWCR), records what these people did to achieve their goals.

Below are six strategies gleaned from NWCR participants who have kept off at least 30 pounds for at least one year:

Adapted with permission from Lose Weight and Keep It Off, a special health report published by Harvard Health Publications.

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