Weight Loss Through Hypnosis



A unique method to lose weight naturally is through an age-old process called the process of hypnosis. Find out more and even get a free hypnosis program below.

Everyone who is overweight would want to lose weight and what’s better than shedding off those pounds naturally without any medication, surgery, hard work or side effects.

Being overweight can cause serious health implications to an individual.

From diabetes, cancer, hypertension, heart diseases to arthritis, digestion problems, and insomnia, there is no end to the way in which obesity can affect your health.

There are many procedures available for weight loss, from exercises to following a proper diet chart, medication, surgery, herbal products, and pills.

Hypnosis too falls among one of the best known natural weight loss procedures.

If you look at hypnosis for weight loss then the reasons behind the success of this method become clear.

Or if you suffer from weight problems – whether you yo-yo diet or can’t seem to find the motivation to get on a diet that suits you.

Then, you probably already know that your problem isn’t really your weight at the end of the day. The problem is more likely to rest with you.

The majority of cases, people cannot lose weight effectively because of some psychological issue that prevents them from achieving their goal.

Many people find it hard to lose weight simply because they view food in the wrong way.

They may, for example, view sweet and fatty foods as desirable because they were rewarded with these kinds of foods when they were young and behaved well.

Or, they may associate the short rush you get with certain foods with feeling good so they reach for candy when they feel low or stressed.

You may, for example, naturally crave unhealthy foods rather than healthy ones. Eating unhealthy foods here may make you happier and more comfortable.

Or, you may eat the wrong foods or the wrong amount of food whenever you are stressed, unhappy or uncomfortable. In either case, hypnosis can help.

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Hypnosis helps here because it goes straight to the root of the problem – your unhealthy eating patterns – and helps modify your behavior.

So, after this kind of treatment, your mind won’t tell you to eat sugary or fatty foods – it will tell you to eat healthy ones.

And, your mind won’t tell you to reach for a snack when you’re worried or stressed but instead will give you an alternative way to manage stress.

This behavior modification is the key to successful weight loss – and keeping it off.

Hypnosis can simply help you re-program the way your brain feels about food.

It can stop your cravings for the wrong food types and introduce cravings for healthy food instead.

It can give you the confidence to stick with a healthy eating and exercise plan and it can help you manage the issues you may have with the food you eat.

Hypnosis is such a popular solution to weight loss nowadays simply because it helps you to subconsciously accept the eating habits that will get you fit and healthy.

A good hypnotherapist, for example, will help your brain reject unhealthy foods and actually crave healthy ones.

They can also help you conquer eating issues such as stress and comfort eating and can give you the confidence to believe that you can lose weight.

So, all you need to do is to relax, let the hypnotherapy do its work and then immediately start a new life with the kind of attitude towards food and healthy eating that will ensure a healthy weight loss.

And, most importantly, because your hypnotherapy will work on core issues, the weight will stay off once you start to lose it.

You don’t even need to leave your home to achieve your goals here as this kind of solution can be successfully delivered anywhere.

Hypnosis Works

Hypnosis is a scientifically accredited method of helping people overcome all kinds of difficulties.

For example, in the Journal of Consulting and Clinical Psychology (Vol.64, No.3) in 1996 a study showed that the average weight loss without hypnosis was 6.03 pounds.

With hypnosis, average weight loss came in at 14.88 pounds. You can double your weight loss with no extra effort.

And, because hypnosis modifies your behavior at source then you stand a far greater chance of keeping the weight off rather than putting it on again.

A study that appeared in the Journal of Clinical Psychology (41) in 1985 tested a group of people who used hypnosis to lose weight and a group who did not.

Whilst both groups lost weight during the study the hypnosis group continued to lose weight after the study had finished and achieved their weight loss goals.

The group that did not have the behavior modification benefits of hypnosis did not achieve this.


Hypnosis Misconceptions

Hypnosis is considered safe as it requires no medical intervention or procedures that may cause any side effects.

However, they can be harmful if they are not performed by experienced personals who know how to handle the process of hypnosis.

The person performing hypnosis must be well trained in the art to be able to conduct a successful hypnosis to bring about a weight loss.

Nevertheless, one must remember that hypnosis by itself cannot bring about a weight loss and must be accompanied by a healthy diet chart, a regular lifestyle, exercises, and medication where required.

Do not depend on hypnosis solely for complete weight loss. A single hypnosis session for weight loss will have negligible or no viable results of weight loss.

So, do not get disheartened and lose hope if you do not see yourself reducing after your first hypnosis session.

Many misconceptions have come up with regards to the application of hypnosis in losing eight.

And because it does not involve drugs or any kinds of medications and surgery, many people tend to think that losing weight through hypnosis seems to be one of the safest weight loss programs.


To know more about hypnosis and its effects on losing weight here is a list of some facts that will give you an insight about what it can do to your body weight.
  1. Hypnosis can be an imminently risky if not done properly and not utilize by people who are highly trained with the real concept of hypnosis.

Even if many people tend to think that hypnosis will not pose imminent danger to their health.

Still, it is important to know that the person who will do the procedure is skilled enough and that he or she knows what factors to consider before doing the procedures.


  1. Hypnosis alone cannot eliminate excess fat from the body and, therefore, make somebody lose weight.

Most health experts contend that hypnosis should only be a part of a whole assimilated process. It should never be used as the sole weight loss procedure.

Moreover, one session of hypnosis will only have very minimal results on an individual’s weight.

When losing weight, hypnosis matched with psychotherapy will be more effective than hypnosis alone.

This is because hypnosis is only a state of deeply relaxing the mind, in which one can still be in control of his or her own body.


  1. Hypnosis is one way of getting into the subliminal state of a person.

When a person is on the “hypnotic stage,” the body is more responsive to suggestibility because of its intensified state of concentration.

However, this does not necessarily mean that through hypnosis, one can already “reprogram” the mind of an individual.

In reality, hypnosis can only run the range from trouble-free relaxation condition to proper initiation managed by a professional hypnotist.

Hence, it should not be considered paranormal and magical in its upshots.

Boiled down, people should be more aware that hypnosis is not a sole effective process in losing weight. It is more of a facilitator of various treatment techniques.

Therefore, it should be combined with other weight loss management program to be effective in making people lose excess weight.

In this manner, people will be able to lose more weight with a more relaxed and refreshed state of mind.

Most practitioners of hypnosis also believe that the process is best effective when combined with psychotherapy.

After all, hypnosis is a state of your mind. It helps you control your mind in a way that it is able to control your body. It enters the subliminal state of a person’s body and controls it.

They say a healthy mind leads to a healthy body. Hypnosis too works on this concept of controlling the mind and infuses in it that one needs to undergo weight loss in order to cure obesity.

It also strengthens the mind in a way so that it is better and more easily responsive to the various other weight loss treatment procedures that would follow.

This is the reason why it has always been advised to follow the process of hypnosis for weight loss in addition to regular weight loss programs to bring about complete success.

Steps in Performing Hypnosis

The first step towards getting into shape through hypnosis is to understand what really the problem is.

What is the root cause of your binging? Why can’t you help but reach out for dollops of ice-cream every time you are down?

Through the use of analytical hypnosis, we can figure out the underlying issue and then work the hypnotherapy sessions around it.

Yes, hypnosis for slimming is customized depending on the client’s situation.

A therapist will need to understand what sends you gravitating towards food.

Is it low self-confidence, self-image, depression, reward eating, or comfort eating?

Based on the analysis, a suitable hypnosis routine can be worked out for you.

The second stage here is called suggestion therapy, where you will put the power of positive suggestion to good use.

By suggesting to your subconscious what’s good for it and what isn’t you will be shaping your own future, which will definitely be leaner and fitter than your past.

Through making positive reinforcements about yourself and your eating habits to your mind you will be gently molding it to follow a healthier diet and better eating habits.

Hypnosis for weight loss is one of the easiest and most long lasting ways of losing weight and keeping it that way.

So go ahead, try hypnotherapy and lose those kilos simply by relaxing!

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What You Should Know About South Beach Diet?

south beach diet_c


There are many ways to lose weight and the most popular one involves eating more of proteins and fats with a little carbohydrate in between.

A good example of this is the South Beach Diet, which has been proven to be good for the heart and body.

For those who have never done it, this is done in stages. The first part is done over a 2-week period and the person will refrain from eating food such as bread, potatoes, baked foods, fruit and the consumption of any kind of alcohol.

The individual may have an occasional serving of low fat yogurt or milk.

When the individual’s stomach has adjusted, it is time to bring in some of those that were taken out back into the diet. These include tomatoes, fruits and onions.

If the person is able to do this properly after another two weeks, the third part will basically be making sure that the current diet does not change.

Those who are able to stick to the program as written in books and other related literature will be able to lose weight in no time.

Does this require exercising to help in losing weight? People who have been interviewed have claimed that this is not needed to get rid of those extra pounds.

This is because the body will be forced to burn more calories because of the limited intake.

There was a time that the South Beach diet was not that popular among vegetarians since the individual will have to eat meat in small servings.

There have been changes and people may now take advantage of this regimen.

There are cookbooks and other related information on the Internet that the person can make at home to be able to lose 8 or more pounds just like regular people.

The number of pounds that an individual can lose will vary. This really depends on the individual’s genetics since there are people who are fat and thin.

It is best to consult a doctor first to make sure that this type of diet is safe for the person to try.

If this kind of diet doesn’t work, the person should not worry. This is because there are still others out there worth trying that can help the individual attain the desired weight. If at first the person succeeds, one should not give up and try again.

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What Is the South Beach Diet?

The South Beach Diet was designed by Doctor Agatston. He’s a multi-published author of a number of health and diet books.

Additionally, he is a cardiologist and an associate professor of medicine at the University Of Miami Miller School Of Medicine.

In short, he knows what he’s talking about!

The South Beach Diet is a three-phase diet plan. The first two phases help you change your eating habits and lifestyle habits to lose weight quickly.

The final, third phase is a lifestyle phase designed to help you continue losing or to maintain your weight loss year around.

Once you’re on the South Beach Diet, you don’t ever really go off of it. It becomes your lifestyle.

The good news is that it isn’t restrictive. If you love food and you love to eat, the South Beach Diet is for you.

Rather than elimination and deprivation, you’re able to enjoy food. The key is to modify your habits for lasting health and weightless.

The Three Phases in a Nutshell

# Phase One – The first phase is designed to help you kick cravings and get a rapid start on your weight loss. This phase lasts only for two weeks. This is great because when you’re able to see results in that short a time period, you’re more likely to stick with the diet.

# Phase Two – This phase is designed for steady and gradual weight loss. They also say that if you have less than ten pounds to lose, then this is the phase to start with. You can skip the first phase. In this phase you’ll be able to add some items to your food list that were previously eliminated or reduced.

# Phase Three – Here you’re continuing to make your lifestyle changes and create good eating habits. Because this is the maintenance phase of the diet, it never ends. However, as mentioned previously, you’re able to indulge in your favorite foods from time to time.

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But Wait, There’s More…

The South Beach Diet offers more than a simple book or diet plan. Membership, which is $5 a week billed quarterly, offers:

  • Pre-packaged food to purchase
  • Workout DVDs and programs
  • Tools to track your weight, phase, and diet goals
  • Meal planners and nutrition tools
  • Access to questions answered by Dr. Agatston
  • Community support
  • Recipe database with more than 1,000 recipes

There’s a reason the South Beach Diet has worked for so many. It takes a realistic approach to health and weight loss. While it’s designed to help you lose weight, it’s also designed to help you keep it off.

That’s not something most diets accomplish. If you’re looking to lose weight, check out the South Beach Diet. Take the quiz on the website and see if it’s the right diet for you.

Dangers of South Beach Diet

The South Beach Diet is considered to be a healthy diet, which is concerned on the right carbohydrates and the right fats for a healthy body.

As such, many people were drawn to it believing that the South Beach Diet is really the best diet for them.

However, out of this good reputation that the South Beach Diet maintained, still there are some attacks and bad comments about the diet.

Well, we don’t need to be surprised about this, for this is how the world is set.

What then is the importance of the principle of “yin and yang” if there is only one side for everything? There could be biases, prejudices, and imbalances, right?

So, even though there is really no noted “big” South Beach Diet danger, still there are certain resources which hold that the South Beach Diet danger surface when the improper application of the diet is made.

Lack of Information and Understanding

Numerous resources have noted that part of the South Beach Diet is the lack of information or understanding about the diet. From the word “lack” alone, a sort of South Beach Diet danger is then viewed.

According to many studies, the South Beach Diet danger surfaced for the reason that the South Beach Diet is very demanding for those that are accustomed to carbohydrate-rich diets.

Lapsing Into the Old Eating Habits

In line with such view for the South Beach Diet danger, it is also noted that one of the largest South Beach Diet dangers surface when there is a lapsing into the old eating habits.

This was considered to be a South Beach Diet danger for the reason that this lapsing will result in speedy weight gain. Along with that, this part of the South Beach Diet danger may then be a new way of life.

Lack of Willpower

In relation to such fact, another support states that a great South Beach Diet danger will also surface when there is a lack of willpower exerted for the diet, especially from the carbohydrates lovers.

In fact, it is a common view that there is always the South Beach Diet danger of lapsing back into old eating habits and increasing the carbohydrate consumption without even realizing it.

Steps To Overcome These South Beach Diet Dangers

To battle this one of the common South Beach Diet dangers, Dr. Arthur Agatston himself recommends that the dieters who do lapse and end up on placing some of the weight back on should then be immediately switch back to the first phase of the South Beach Diet for a short while.

This recommendation is given not only to battle such South Beach Diet danger but also to prevent from the occurrence of several South Beach Diet dangers.

It is also interesting to know that if this South Beach Diet danger is not prevented earlier, this will lead to an excess in weight gain.

With such mentioned possible South Beach Diet dangers, the South Beach Diet then received mixed reviews from most dieters.

Despite the South Beach Diet dangers, many people still consider the South Beach Diet as an updated version of the Atkins diet that is a far more balanced diet.

Only one thing that this diet plan does do is really to educate the dieters in eating the correct food to reduce heart disease, high cholesterol levels, and other South Beach Diet dangers.



– Have you heard about the South Beach diet?

– Do you believe this diet could help you lose weight?

– Do you think one could lose weight through eating more proteins and fats with little carbohydrates?

– Do you think you could sustain this type of diet for a long time?

– Are you aware of the possible dangers with South Beach diet?


Is It Possible To Lose Weight In One Week?

how lose weight in one week

One Week Weight Loss Plan

Losing weight can be easily understood and workable even in just a week! Specific methods will be discussed.

It would then be up for the reader if one would consistently do it or not. Thus, the sustainable outcome and effect will also depend on which.

But before one gets into action, one of the greatest considerations would be planning. This time you should grab your calendar and star plotting on the specific dates as to when to start with the practice.

See the details of how to lose weight in 1 week steps:


Face that camera, say cheese and shed pounds!

Sunday is probably the day that you usually take off, perhaps going to churches, treating yourself to a shopping spree or perhaps dining out with your loved ones (if you are on the process of working out to get that great figure you need to watch out for your diet though) or perhaps going to the nearest park to relax.

You need not to change this routine, go on with it and enjoy, after all this is your day off from work.

As soon as you come home though, the first thing that you should do is to get that camera of yours and take a shot of yourself before gobbling up your dinner and another picture as soon as you are done with your meal.

You must be wondering as to what the purpose of picture taking is? Well according to a certain study by Robert A. Carels, Ph.D., an associate professor in the psychology department at Bowling Green State University recording meals may help you lose up to 5 percent of your weight.

Now those pictures that you have taken can help you with your food diary. It can help you determine the actual amount of food and the type of food that you eat. It is also strongly suggested that you download the pictures you have taken so you will have a record of it.


Take that multivitamin

Monday, you might probably be in a rush, taking that early morning shower and gobbling all that calorie full breakfast. Why not? You must be in a work for hurry, trying to beat that traffic jam unless you leave 10 steps away from your work place.

But wait before you get to absorb in your daily routine just to get yourself to your work place, what about your diet? Your goal is to get that perfect slim body! Do not forget it nor take it for granted.

Now to beat this Monday rush, here is what you need to do according to two studies in the British Journal of Nutrition they suggest that taking a daily multivitamin may make you less hungry and those people who take multivitamin tend to weigh less and have lower body mass index (BMIs).

Start your day right, pop that multivitamins which have 100% recommended daily allowance (RDA) of vitamin and mineral intake.

Take note that these vitamins and minerals chromium, copper, folic acid, iodine, manganese, molybdenum, niacin, pantothenic acid, riboflavin, thiamin, vitamins B6 and B12, and zinc should be in your multivitamin to support the need of your body.


Burn those calories by speeding up!

Tuesday might be a little hectic than Mondays. You have gotten yourself back on track. Now add this to your calendar. Try to wake up a little earlier than you used to do, say an hour before your usual waking up time. Now here is what you need to do on this Tuesday morning.

According to Jim Stoppani, Ph.D., author of “Encyclopedia of Muscle and Strength,” strength-training circuit-style burns more calories than the traditional way.

Apart from great calorie burner strength-training circuit is also perfect for travelers or for people who want to get more done in a short period of time.

Now bear in mind that in circuit training the shorter the rest period between sets, the more calories you blast off.

What you need to do today is to start that circuit exercise by doing one set of 15 reps for each exercise with no rest in between. Wait 20 seconds and repeat the circuit twice.


Torch more fat by taking triple dose of that Big C!

Vitamin C has definitely multi functions. Ascorbic acid is not just use to boost your immune system or to shield any skin allergies that you have, Vitamin C is also use to lose weight.

According to research in the Journal of the American College of Nutrition, if you regularly consume 500 milligrams or more of vitamin C it can help you burn 30 percent more fat while working out.

Starting today, treat your body with Vitamin C enriched food like citrus fruits, broccoli, and cantaloupe.


Grab a friend and get into exercise session to drop weight

Having a friend to do work out sessions with you will not just help you lose weight faster but you won’t be able to notice the time that pass you by while you are doing exercises.

Also if you have weight loss network will help you get motivated in working out to speed up your slimming goal. It is easy to turn to someone whom you know just in case you are encountering some difficulties.


Colors can also make you slim!

True enough, varieties of colorful fruit and vegetable can help you maintain a great figure or can help you speed up your slimming process.

For sure, you have heard of the old saying that goes like this “an apple a day will keep the doctor away” and so does pounds.

An easy way to cut your calorie load is to fill up your diet with a range of fruits and vegetables. Your best bet is to follow the rainbow diet.

Cereals will be best if they’re added with blue berry, snack on apples, and load your lunchtime salad with carrots, tomatoes, and peppers.


Inhale it and fight your cravings!

Ever had the feeling of gobbling food whenever you are feeling stressed out? Most of the times, when you feel anxious or stressed out, your hunger shoot up as well. It is best to practice the yogic breathing to offset this.

When you are relaxed, you do not experience much hunger pains as compared to when you are worried.

Add the fact that when you are stressed out you tend to cherry pick sweet food. The loads of ice cream and chocolates increase when you are anxious.

You can make rational choices on your food intake if you are relaxed. You can also do the 12 minute workout where you have to rest your right thumb near your right nostril, ring finger and pinky by your left nostril.

Then you have to close the left side and inhale through the right for four counts, finally close your right nostril and hold for four counts and open your left nostril and exhale through that side for four counts.

Do the same cycle on the other side and continue alternating for about a minute and soon you will forget that cookie craving of yours.

Now you have completed your weekly calendar, make sure that you stick with your plan and practice it religiously and in no time you will attain that great figure that you have yearn to get.

This calendar of ours can be used as your guide if you are starting to take weight loss seriously.

You can use this as the start of your weight loss efforts, and this can complement the other weight loss suggestions that you can get here.

Some Best Advised Weight Loss Tips & Exercise

Now that you know some of the weight loss efforts and suggestions, it’s that stage wherein you also need to realize that you need some form of exercise.

Exercise is an important component to any weight loss efforts. And when you happen to check all the other leading dieting and weight loss programs out there, you will note a single thread that will govern all these weight loss efforts.

All of these programs and weight loss efforts will always include a complete exercise regimen.

Exercise will definitely help in your efforts to lose weight and to maintain the desired weight.

And here are some suggested exercise for weight loss:

  • Cardio exercises
  • These exercises will deliver the goods but the bad news is that most women tend to do it the wrong way. Remember that when you do this too much, then you risk different forms of injuries. Another mistake is doing the exercises at low intensity and finally some women tend to neglect the other parts of the programs. Other skips the strength training and flexibility just to focus on the cardio. The important key here is to balance the exercise program.
  • Strength training
  • You don’t need to be afraid of the heavy weights. This kind of training can also help women who want to lose weight and maintain weight.
  • Strength training is not only suited for men but for women as well.
  • This kind of training or exercise would help the body tone each muscle parts of the body, thus creating a good shape and contour of the body.

One just have to remember that no matter how good the suggestions and the tips are on how one can lose those extra pounds, if these are not backed by exercise then efforts will be futile.

Exercise would perfectly complement any diet program. Living a good healthy habit is not just what one should do. The importance of a regular exercise is vital to life.

So, is it really possible to lose weight in a week?

Again, there are many factors considering the variation of the amount of weight loss a person could have in a week. Others, take months, some have a slight result while others have none at all.

And here are other 20 tips to lose weight:

Top 20 Effective Weight Loss Tips



One Week Weight Loss Plan

SUNDAY: Face that camera, say cheese and shed pounds!
MONDAY: Take that multivitamin
TUESDAY: Burn those calories by speeding up!
WEDNESDAY: Torch more fat by taking triple dose of that Big C!
THURSDAY: Grab a friend and get into exercise session to drop weight
FRIDAY: Colors can also make you slim!
SATURDAY: Inhale it and fight your cravings!

Some Best Advised Weight Loss Tips & Exercise
Suggested exercise for weight loss
⦁ Cardio exercises
⦁ Strength training


– Is it really possible to lose weight in a week?

– When was the last time you took a photo of yourself?

– What are the activities you do to burn your calories?

– Do you an exercise buddy?

– Are you getting Vitamin C from fruits and vegetables?



Why Running Is Best For Your Health And Fitness?

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Running for weight loss is known to be one of the best methods to lose weight fast and get in great shape.

It is considered by some as being one of the absolute best techniques to get more fit quick and get fit as a fiddle. Running is a quick approach to burn those calories.

In addition, running is one of the most ideal methods to condition your lower body because it decreases fat while building muscle.

The cardiovascular benefits alone of starting a running regime are huge.

The one downside of running for weight loss is that some people take it to the extreme.

They run too much and too often and instead of losing weight they also reduce their overall muscle mass which can give them a gaunt, unhealthy appearance.

In order to keep your muscle tone while you burn fat, some simple changes to your technique can help.

Avoid having the same running routine.

Vary the pace because your body will rapidly adjust to the loads you’re putting on them. It should slowly intensify as the time goes by. Try to do other form of cardio from time to time.

Some take it excessively, they run frequently. As a result, they lessen their muscle in general that can give them a withered, unhealthy appearance.

Remember, too much running leads to increase of cortisol that results to more inflammation and slower recovery.

With a goal to keep your muscle tone while you burn those fats some basic changes to your routine is already a big deal

The issue lies with ceaselessly doing likewise running workout. Your muscles will rapidly adjust to the requests you’re putting on them, which is a surefire approach to hitting a weight reduction level

Keeping in mind the end goal to lose a pound a week, you’ll have to cut 500 calories every day, through a blend of eating routine and activity.

In the event that getting in shape is your objective, run three to four times each week and join different types of calorie-blazing cardio and/or digestion system boosting quality preparing on alternate days.

Running is one of the most ideal approaches to condition your lower body because it decreases fat while building muscle.

Muscle tissue is more thick than fat tissue, so it consumes up less room.

This implies despite the fact that your weight won’t diminish and may even go up a bit.


Stay away from long runs.

Any run that is over 45 minutes long can be detrimental to maintaining muscle mass.

The biggest reason is because on those long runs your body needs all the energy it can get and one of the easiest to access is burning muscle.

Think of marathon runners, many of whom supplement their workouts with some form of weight training, no matter what else they do for a workout they all tend to look malnourished and underfed.

That is because their muscle mass is being diminished faster than it is being replenished.

One great way to combat this is to incorporate interval training into your running regime.  This is simply a way of working out where your workout intensity goes up and down like a roller coaster.

You do very heavy cardio bursts for a short time, taking your body to its maximum limits, and then you alternate that with a lower intensity session.

How many times you alternate between the high and low sessions as well as how long each session will be, needs to be determined by your current fitness level and overall fitness goals.

When you first start out with interval training it is a very good idea to enlist the help of a trainer who can help you develop a good program specifically for you based on your current fitness level and your overall fitness goals.

For most people the best combination will be to do running on one day and weight training on the next. Keep alternating that way to maximize your results.

If you can avoid it, do not combine both exercises on the same day. If you absolutely cannot avoid it, at least do one exercise (like weight training) in the morning and allow yourself at least 8 hours before you do the running portion of your workout routine.

Doing it that way will allow your body the maximum amount of time to rejuvenate and replenish itself. You will get the benefits without having too much stress on your body.

Also it’s crucial that you provide your body with all the nutrients it needs to support your high energy workouts. Make sure you provide your body with a lot of lean high protein foods. This is essential to help maintain and build muscle mass.

And, of course, make sure to keep hydrated. If you feel thirsty you are already dehydrated. Keep drinking throughout the day and your workouts to avoid feeling thirsty in the first place.


Start Running

Running maybe fun and easy but the most expensive part of running is the shoes.

However, the shoes may be one of the most important parts of running. You don’t want to get a pair of shoes where after running your toes look like they have been hit by a hammer. (Hence the name hammer toes)

If you put in an extra few bucks when buying your jogging shoes, not only will you feel better after the run, your toes will love you for it and your feet will love you for it.

The biggest reason why you want good running shoes is that there are certain types of shoes that have support.  The types of support that will not give you back pain during running or after running.

You want to make sure you stay away from shin splints.  It all can be avoided with good running shoes.

Next, you want to pick a place where you can have enough freedom to run.  Also, this place needs to be a place where you can be safe and others that are around you can be safe as well.

Now that you have all that figured out,   you need to have a system put in place of how you are going to run.

You didn’t think you were just going to go out there and start flinging your arms and legs and running like a crazed chicken did you?

Get a plan where you know you are going to run and how long you are going to run it.  Now, if you are just starting out, then you may want to take it easy when taking your first few jogs.

You don’t want to get burnt out on it when you just started.

So, make sure you start at a pace that is good for you, also a big thing you need to do is stretch.  Stretch for at least 20 minutes before you start you jog.

Now along with running to lose weight, you will need to have the right kind of diet to go along with it.

Eating right has a big part of losing weight, and with the combination of the two, the pounds will come off in no time.

All these tips will help you get the maximum benefit out of running for weight loss.

Running is time-effective. Regardless of the fact that the myth that running a mile and strolling a mile smolder the same number of calories were genuine, running is an extensively quicker approach to blaze those calories.

A great many people can run a few times similarly as they can stroll in a given measure of time.

Two words: runner’s high. The main standard of practicing for weight reduction is that in the event that you abhor it, you won’t stay with it.

Luckily, studies support what numerous runners have encountered on a recounted level—running can really get you high.

Running works notwithstanding when you’re very still. High-force activity like running animates more “afterburn” than low-power exercise.

What’s more, if your objective is weight reduction, then you have to discover approaches to either lessen your caloric admission or build your calorie copy.

Fortunately, running can give you the calorie-blazing support that you require.

The disastrous thing about running – and all activity all in all – is that on the off chance that you keep on doing likewise practice each day.

Your body adjusts and really turns out to be more proficient at utilizing calories to take every necessary step.

Thus, for instance, when you run the same set at the same speed each day, in the end, you will surge less and less calories every time you keep running than you did before all else.

To keep your body from adjusting to your workout, you can switch it up by expanding the power, pace, and length of your workout.

The best weight reduction running arrangements begin step by step and increment long and force after some time.

Beginning moderate guides your body into the new schedule keeps you from tiring rapidly and offers you some assistance with staying persuaded

Another approach to switch up the routine is by running on a hill like a slope.

Be ready on your running arrangement

Running Tips for All Four Seasons

During the warm days of summer, the most important thing that you as a runner need to worry about is dehydration.

The combination of sweating from exertion and from the heat can take its toll.

Many runners who are not anticipating the effects of the weather on their hydration levels end up facing symptoms that range from temporary discomfort to very serious problems that can land even the fittest runner in the hospital.

To protect yourself from this summertime menace, be sure to drink plenty of fluids throughout the day.

It is crucial to carry a bottle of water or a sports drink on your run with you.

But because the stomach can only absorb a limited amount of fluid at a time, it is equally important to keep feeding your body liquid throughout the day in order to gradually replenish the water that you will inevitably lose on your run.

When the weather outside is chilly, runners often have trouble keeping their muscles warm enough, which can lead to injury.

Cold increases stiffness, which makes muscles less flexible and responsive, and therefore more vulnerable to trauma.

If you are set on running outdoors during the winter, you should plan on investing in some new running gear that will help you protect yourself against the dangers of cold weather.

Shoes with enough traction to handle slippery patches of ice, and a good pair of athletic pants that will wick away your sweat while keeping your legs warm, are two crucial parts of safe winter running.

Many runners are firm believers that the great outdoors is the best place to run, and the benefits of sunshine and fresh air are certainly important.

However, when the climate is unfriendly for running because of snow, excessive heat, slippery wet ground, or any number of other factors, it is often a better idea to hit the gym rather than the streets.

Running on a treadmill can help you build up your strength and endurance without risking the kind of injuries that hazardous weather can bring.

Running on a treadmill is gentler on your knees than running on pavement. Because of this, many fitness experts recommend alternating between outdoor and treadmill running regardless of the weather.

By knowing when it is a smart idea to stay inside, you will be able to make sure you avoid weather-related injuries so that you can be in peak condition when you get your next chance to run outdoors.

benefits of running

A Guide to the Mental Benefits of Running

Exercise, in general, can have many emotional benefits, but running has the most powerful impact on your mental state.

If you are a runner, you know the feeling before your run you may have felt tired or stressed about certain life events, then after your run, you feel fantastic!

Our minds are very powerful. Our minds control our thoughts and actions, which can often influence our physical health.

Of course, running is a great exercise for losing weight and building your cardiovascular health, but it also has benefits to the inner essence of our being.

Here’s how:

1) Decreases Stress

Stress is a mental state of mind. No matter how you may hate to admit it or believe it, you do cause your own stress.

When you allow the situations in life to affect you internally, you have given power to that particular situation by feeling stress.

Running allows you to focus more on your breathing and the scenery around you. The deep breathing soothes the feelings of fear and/or anxiety that are associated with stress.

Running is like a release button to the stress that accumulates in your body.

2) Increases Self-Esteem

When you are running on a regular basis, your self-esteem slowly starts to increase.

You start to feel good about yourself, whether it is the weight loss, weight maintenance, or the health benefits that you receive.

As you have the energy and endurance to run, it gives you a sense of needing to take care of your body, so you are less likely to eat foods that are not good for you or partake in any unhealthy behavior.

You see the benefits that running gives you, and you have a sense of pride and respect for your body.

3) Increases Feeling of Freedom

Running is a great way to feel free from all the challenges and obstacles that life sometimes delivers.

When you are running, there is a sense of freedom.

You can go where you want at the speed you want, and no one and no thoughts can hinder this freedom.

You automatically feel a sense of release from the demanding boss, nagging children, or pushy creditors.

Even if for only a moment, you are free and in your own place of silence and calmness that is soothing to both your body and mind.

Sometimes it takes physical activity to really quiet our minds and that is not easy to achieve in modern society.

4) Decreases Depression

When you are running, your brain automatically releases beta-endorphins. Beta-endorphins are neurotransmitters in the brain that are affected by the depression.

In depression, the neurotransmitters are not firing properly, and a feeling of overall wellness is decreased.

This is the reason why many feel a runner’s high after a run. It is a complete feeling of peacefulness and happiness as if all the problems of the day have actually disappeared.

Boost your Self-Esteem by Running

As previously mentioned, running is a great self-esteem booster, especially if you are a beginning runner.  It will allow you to test and expand your limits like never before.

With each milestone, you reach you will find yourself more confident and able to take on the world.

Starting out slow reaps big rewards

Even if you can’t run to the mailbox without huffing and puffing, you can run to boost self-esteem.

The first time you run to the mailbox, down the street, around the block or whatever distance it is, you will feel a great sense of pride and accomplishment.

The first time you go out, you will probably do a lot more walking than running.  However, if you keep at it, you will soon find yourself running more and more until one day you run the entire route without stopping.

The important thing to remember is to start out slow and not overdo it in the beginning.  Your body does need to adjust to your new activity levels, especially if you previously lead a sedentary lifestyle.

Overdoing it and causing overuse injuries can be a big discouragement, especially after seeing the progress that you made.  Most people won’t want to increase their weekly mileage by more than 10%.

However, do what works best for you, some people can handle a larger mileage increase and others need to increase the mileage much more slowly.

Running is 90% mental

Despite how your muscles may feel, 90% of running is purely the mental capacity to be able to do it.

Building up this side of your brain by telling yourself you can do it, you can finish the race, you can run for 30 minutes non-stop, or whatever your goal is will invariably be a surefire way to build up your self-esteem.

What happens is that while running, in order to finish, you will have to come up with some good things to say to yourself, often referred to as positive self-talk.

This self-talk not only gets you through your current run but will start seeping into the rest of your life and you’ll find yourself using it at work while doing dishes and burdensome tasks will no longer feel so bad.

Goal Setting

With running, you can set goals large and small.  For the beginning runner, a good goal might be to complete a local 5k.

You with undoubtedly enjoy the sense of accomplishment – not to mention the bragging rights at the office.

Remember to set realistic goals for running and you’ll build up your self-esteem – and miles – much faster.







How To Lose Weight With Functional Strength?

lose weight functional strength


What can functional strength do with weight loss? But before that, let us find out first the importance of functional strength.

Significance of Functional Strength

The phrase “functional strength training” refers to a time for exercising each muscle group for strength to perform everyday activities in a simpler and easier manner.

Enhancing day by day movements with the muscles you use for everyday activities such as walking, sitting, standing, lifting, pulling, and pushing, among others.

You start to increase your functional strength by following a fun and simple routine right in the comfort and security of your home.

No compelling reason to go to the gym or to use fancy equipment. Working at home also implies that no one is looking at how you are dressed.

Similarly, as with most exercise regimens, variation in your routine will help to keep you engaged and upbeat.

When you are actively present in the moment, you will have more fun.A sample five day plan could include a day for each of the following, aerobic training using stair steps and jogging.

The next day you might have a day of stretching with yoga.

Then take a rest day followed by resistance training and a day that includes Pilates. As you can see, fancy equipment is not necessary.

Repetitions of daily movements may be all one needs to get started on a functional strength training program.

While waiting for the coffee to brew in the morning, use the counter to perform a few push-ups might be an easy way for you to incorporate bicep, triceps, and shoulder strength into your day.

Put aside an entire hour or more at one time. Functional strength training can be completed daily in short bursts throughout the day. Just remember to use everyday activities and repeat repetitions to build strength.

Proper nutrition along with the all of the above will bring about positive changes in your overall health. You will find your energy levels developing.

Even the sluggishness seem to fade as you become stronger and healthier. Another side benefit is having a good posture.

Another key point to remember when you are out there attempting to build up a high level of strength, it is not going to come quickly without a proper good foundation.

This is to say that if you are regularly eating unhealthy food, it will be very hard to keep up and build strength than it would be if you always went out of your way to follow a good diet to the letter.

While you do not have to go overboard and be really strict with your nutrition plan, keeping to healthy foods, in general, will go a long way towards helping you develop a substantial amount of strength.

And with good posture follows healthy bones. Functional strength training is a fun and simple way to increase strength, flexibility, balance, agility, and speed.

By simply starting to exercise and sticking to it, you have the opportunity to reduce diseases like heart disease, cancer, stroke, and diabetes.

You also create a better way of life for yourself by helping to maintain your weight, bone structure, and muscle mass.

Additionally, exercise helps contribute to healthy mental states, keeping us smarter, saner and happier.

Functional strength is essential for good health, daily exercise and daily routine builds one’s muscles. Find opportunities to work out in everyday activities to improve your health strength condition.

Weight Loss and Functional Strength

Functional strength helps to reduce weight through routine exercises and other practices involved in weight reduction.

Numerous individuals think negative about this matter, but the fact is, weight loss is easier provided you are interested in taking part in the daily exercise.

Exercise is good for you no matter what time of day. However, when you go for a walk or do some other kind of exercise in the evening, it is more effective in light of the fact that the digestive system or the metabolism slows down in the night so exercise can help boost your metabolic health.

Thirty minutes of aerobic activity before dinner will increase your metabolic rate and keep it elevated for 2 hours further even after you stop exercising.

This implies that if you go for an evening walk or do some other form of exercise after your evening meal, then this exercise will burn off a few of the calories that came from the meal and reduce the likes of weight gain.

functional strength

The following are six useful tips to get you on your way to losing weight.

1. Use Intervals when performing cardio.

Interims are short blasts of high-power exercise, followed by a rest period. This is then rehashed.

You can utilize this strategy in the exercise center, beginning with the bicycle and advancing on to the cross mentor, treadmill or stepper.

Additionally, in the event that you can’t get to the exercise center, hit the ground outside and run interims between light posts. Sprint a hole in the middle of posts and after that walk or run.

2. Eat fresh and avoid processed food.

This concern ought to be self-evident, just giving the body what it needs.If you might want more information, then examine the best eating regimen for weight loss and wellness.

3. Add weight training to your workout to boost fat loss, build definition and enhance useful quality.

Try not to stress in case you’re a lady you won’t get lifting so as to protrude muscles up a weight.

The thought of utilizing weights as a part of the fat blaze is the more muscles utilized at a higher power, the more calories smoldered.

Use compound activities instead for quick, useful weight loss.

4. Constantly have breakfast, an essential meal of the day.

Eating consistently reduces the amount of fat stored by your body! Likewise, whenever you need to increase great definitions you need to bolster the muscle and not starve it.

5. Think thin and change your weight gain habits.

It’s one thing to want to lose weight and another to take on the challenge. Don’t start a new healthy lifestyle half-hearted.

You need to surround yourself with positive thinkers and remove all negative thoughts.

People who think you can’t do it are a waste of time and should be cast aside until you can show them otherwise.

Furthermore, reduce the temptation in your diet by gradually removing the weight gain food from your cupboards and then keep them out!

6. Understand home training and remove all excuses!

If you understand how to train from home, then there is no problem when you can’t make the gym or if you go traveling.

Best Exercise for Weight Loss

The best exercise for weight loss is, in fact, a combination of cardio workout and weight training.

The general public does one or the other. On the other hand, with the intention to both burn fat and gain muscle, on the way to lead to better weight loss, the combination is necessary.

It is highly vital to exercise for weight loss. Diet is equally essential in the battle of the bulge. However, to stay the load off longer and develop into a healthier individual, the workout is best.

Research shows that weight reduction will increase by 56% when blended aerobic exercise and power training.

After all, this makes sense since you are changing the fats you lose with healthy muscle that, when used continuously, will burn the ones extra energy.

You can also devour and stay your weight at right degree or even continue that can assist you to lose weight.

Not all exercise is created equal. At the same time as it is precise that simply shifting will help a few workouts will help your efforts exponentially.

Center your attention on energy and cardiovascular training for the best results. Make a promise to yourself to create a simple workout plan and keep on with it. The consequences might just amaze you.

Strength Coaching

The most efficient factor about strength training is that your efforts change into cumulative to the point the place you’ll be able to burn calories to your sleep.

As you construct muscle, you’re going to building up your metabolism. Work with lower weights and extra reps to build lean muscle that’s not bulky.

Do not fret if your paintings aren’t instantly apparent. Not only that, as you shed extra pounds, you’ll screen the smooth, attractive muscle below the fat.

Another great benefit of potential training is that as you strengthen and reinforce your muscles, you scale back your chance of injury.

Too many would-be athletes injure themselves by hopping on a treadmill without just right muscle tone and wind up temporarily sidelined with an injury.

They feel defeated and are much less most probably to take a look at once more, striking their weight reduction objectives in jeopardy. Ask a teacher to set up a proper newbie regimen for you that you’ll stick with.

Cardio Training

As power training builds up your muscle tissues, aerobic coaching will work to burn off that layer of fat that may be concealing them.

Any other vital part of the aerobic workout is that it’s great for your heart that is doubly necessary in case you are overweight.

Some of the absolute best things approximately cardiovascular exercise is that it does not just simply jumping on a treadmill or an elliptical trainer.

A few other people do experience these, and in case you are one in every of them, extra energy to you.

However, folks want something with a little more variety. Many sports and video games also include aerobic, including:

– soccer

– basketball

– racquetball

– tennis

For people who find themselves looking to ease into exercise and cardiovascular coaching, a perfect choice is swimming. It is simple on your joints and provides an excellent workout.

Plus, it gets rid of the whole “sweaty” excuse. Many gyms offer water aerobics classes designed to get your heart pumping at the same time as being simple in your body.

Exercise is vital for weight loss for lots of reasons. The repetition of weightlifting and resistance training builds bone mass will increase metabolism and makes long, leaner looking muscles.

Cardio exercise builds strength for your heart and lungs, which in flip extra successfully makes use of the oxygen to your body. Exercise for weight loss is also a good idea to diabetes sufferers.

Exercise lowers blood sugar and is helping the frame’s cells settle for insulin within the body better. Exercise can also help in handling a normal blood drive and decrease cholesterol.

Generally, exercise is excellent for increasing your power levels. If you’re feeling better bodily, you’ve got extra energy to head out and do more.

You’ll develop into an additional active particular person with a positive outlook on life. Endorphins are released while you exercise, so you’ll be able to you’ll want to ride top to your “prime” for a while.

To sum up, functional strength exercise enhances weight loss when necessary measures are put in place.




How Could Weight Loss Enhance Your Heart Health?

weight loss_heart health

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Your heart will respond differently when you are losing weight. On the contrary, being overweight can result in an increased risk of heart disease.

In order to know if you are overweight, you need to check your body mass index or BMI. This can be done using a BMI calculator on the internet or by calculating it yourself.

This means taking your weight in pounds and dividing it by your height in inches squared. You then multiply that number by 703 to get your body mass index.

A body mass index of between 18 and 25 is considered normal. A body mass index of 25 to 30 means you are overweight and a body mass index of above 30 means you are obese.

If you are overweight or obese, you need to do what you can to get your BMI values into the normal range. It means getting in shape through regular exercise and eating foods that are lower in calories and fat.

You don’t have to lose a ton of weight in order to lessen your risk of heart attacks and strokes. In fact, moderate weight loss enhances heart health.

A weight loss of just 5 to 10% will greatly lessen your risk of the various types of heart disease, including stroke, heart attacks, or peripheral vascular disease.  weight loss

The Results of a Recent Study

Researchers who published a study in the New England Journal of Medicine found that when you reduce the number of calories you take in, the actual type of diet you choose isn’t as important.

It means you can eat a low-fat diet, a low-carb diet, or a high protein diet, as long as the total calorie count is below that which sustains your weight.

An average person needs between 2,000 and 2,500 calories per day to sustain their weight.

If you can reduce the number of calories you take in per day to 500 calories less than your baseline, you can lose up to a pound of body weight per day, regardless of where you choose to reduce those calories.

It isn’t as much about a specific balance of carbs, protein, or fat but depends on the total caloric count per day.

Also, keep in mind that if you become very physically active you can actually eat more calories daily and still lose weight.

Weight Statistics

According to the organization that takes measurements of our health (the Centers for Disease Control and Prevention or the CDC) about 66% of adults in the US are considered to be overweight while as many as 1/3 of us are to be considered obese.

If you fall into either of these categories, you will be able to lose weight through calorie reduction and will not become one of the statistics at risk for heart disease.

The Role of Exercise

Besides decreasing your calorie count by 500 calories per day, you can increase your level of exercise.

You can do this by running, brisk walking, cycling, swimming, or any other activity you enjoy that raises your heart rate and respiratory rate.

This is called aerobic exercise and should be done about thirty minutes a day 3 to 4 times per week.

On the other days of the week, you can do anaerobic exercise, which means lifting weights or using a specialized weight machine.

Anaerobic exercise can increase your muscle mass, which makes it easier to lose weight because your basal metabolic rate will be higher allowing you to burn more fat even when at rest.

Between aerobic exercise and anaerobic exercise, you will be exercising thirty minutes a day every day of the week. It’s just thirty minutes and won’t take up too much time for the benefit it gives you.

heart health

How Does The Heart Respond To Weight Loss?

If you lose just ten percent of your body weight, which is 20 pounds for those who weigh 200 pounds already, your heart will respond accordingly and these things will happen:

Your blood vessels will be more elastic.

The blood vessels will be less narrow and will be more elastic when you exercise.

This reduces the workload on your heart and will take the stress away so your heart can function more effectively.

There will be less fat in your arteries, which collects on the lining of blood vessels, forming plaques that narrow the arteries and can increase the chances that a blood clot will close off the arteries, causing strokes, peripheral vascular disease, and heart attacks.

Your blood pressure will be lower.

There is a direct connection between your weight and blood pressure.

The lower your weight, the lower is the risk of developing hypertension, which can lead to heart disease.

Exercise also lowers blood pressure, which is another reason to include exercise as part of your weight loss program.

You can also take medications for hypertension that might need to be reduced if you can successfully lose some weight.

Your blood lipids will be lower.

A number of lipids in your blood will be lower when you lose weight.

Losing weight can decrease your triglyceride level, can raise your HDL cholesterol (the good cholesterol), and can lower your LDL cholesterol (the bad cholesterol.

All of these changes will improve your heart health.

Blood clots will diminish.

If you lose weight, it is less likely that you will develop blood clots, which means that your chances of having a blood clot close off an artery will decrease.

And the chance that a blood clot in your leg could break off, resulting in it traveling to your lungs, brain, and heart.

Your belly fat will go down.

It turns out that the amount of fat you retain around your belly greatly increases the risk of heart disease.

In a study out of the journal, Cardiology showed that belly fat could contribute to heart disease, even in people who are otherwise of a normal weight.

Weight loss around the belly can reduce your risk of developing this complication.

Trim Down Your Waist to Avoid Heart Attack

A recent global study has come to some pretty alarming conclusions about the link between your waist-to-hip ratio and the risk of suffering from a heart attack.

How does waist-to-hip ratio (WHR) work?

Well, if your waist and hips are exactly the same circumferences, you have a ratio of 1 to 1 (1:1).

If your waist is smaller than your hips, the ratio will go down. For example, if your waist is only half as big around as your hips, then it changes to 1 to 2, or 1:2.

If the opposite is true, and your waist is twice as big as your hip area, the ratio goes up to 2 to 1, or 2:1.

Apparently, having a waist to hip ratio of 1:1 or more greatly increases your chances of suffering from a potentially fatal dysfunction of the heart.

Check your waist-to-hip ratio (WHR)

Being in a state of obesity makes the threat many times worse. Currently, there are more than 300 million obese people worldwide.

An obese person is generally regarded as somewhat with a body mass index (BMI) of 30 or more.

Find out your body mass index (BMI)

What makes this issue so tricky is that some people will have a natural advantage with their WHR based on their genetic body type and shape.

Women with small waists and curvy hips will have the easiest time managing this ratio, while both men and women who have large midsections will have the most difficult time managing it.

Regardless of sex or body type, what is important for you to know is that you must do everything you can to keep your waist size down.

In addition to heart attack, the WHR has been linked to determining your general risk of developing chronic diseases.

It represents one of the many reasons why weight loss has so much more to offer you than a just a sexy body, though it does come with that.

Check this article from the experts:

How 40,000 People Reverse Heart Disease

Written by the Editors at Weight Loss Buddy Press in collaboration with Hans A. Diehl, DrHSc, MPH, FACN, CNS

It is well known that about two-thirds of the U.S. population is either overweight or obese.

The U.S.Surgeon General has stated that approximately 75% of Western diseases, such as heart disease, stroke, hypertension, diabetes, gout, arthritis, excess weight gain, hypertension, diabetes, some cancers, impotence, diverticular disease, constipation, heartburn, and gallbladder disease, are “lifestyle-related.”

They are directly correlated with our high-fat diet, inadequate amounts of exercise, smoking, high intake of caffeine, and high amounts of stress coupled with insufficient support.

Hoping to address this alarming situation, more than 20 years ago, cardiovascular epidemiologist Hans A. Diehl, DrHSc, MPH, created the Coronary Health Improvement Project (CHIP).

Since then, this 40-hour community-based lifestyle intervention program has helped more than 40,000 people rediscover their health by preventing, arresting and reversing their diseases.

It has been conducted in more than 150 North American cities as well as in Bangalore, India, Australia and Switzerland.

Depending upon the needs of the group, the meetings are held either “live” with Dr. Diehl delivering the program personally (usually meeting four times per week for four weeks) or as a “video-based” program with certified CHIP facilitators (normally two times per week for eight weeks).

In addition, Dr. Diehl is a best-selling author – To Your Health, Dynamic Living, and Health Power (co-authored with Aileen Ludington, M.D.) — as well as the executive editor of a 24-page quarterly Lifeline Health Letter; he has produced scores of health videos.

CHIP empowers people through its scientifically-documented, educational and inspirational program that addresses common western diseases — those that used to be seen primarily later in life.

Today, these diseases increasingly appear at far younger ages. CHIP may make all the difference in one’s life — even the difference between life and death.

In 1999, CHIP launched a “community health transformation template” in Rockford, Illinois, a city with a population of 130,000.

The intention was to transform Rockford into the healthiest city in American, thereby enabling it to serve as a model and template for cultural transformation on a community-wide level.

Recently, CHIP was recognized as just such a model by HHS Secretary Tommy Thompson and was “approved” under the National Institutes of Health (NIH) and Centers for Disease Control and Prevention (CDC) as a “STEPS to a Healthier US” applicant.

In addition to “live” CHIP, a series of CHIP videos are offered through schools, churches, corporations, and hospitals. In Rockford, CHIP is sponsored by the Swedish American Health System’s Center for Complementary Medicine.

Who is the typical CHIP participant? Generally, CHIP participants are over the age of 40. Most are between the ages of 50 and 59.

There are twice as many women as men, and almost 90% are married. Clinical research, published in peer review journals, has found that they have the following lifestyle diseases:

10% report having heart disease

27% have elevated blood sugar

42% are overweight

49% show evidence of hypertension

60% are obese

89% are cholesterol above 160 mg.

Over the course of the program, strict adherents are likely to experience significant clinical improvements such as the following:

Serum cholesterol reduction average 15 – 20%

Average weight loss of six pounds

In about half of the participants with type 1 diabetes, a dramatic reduction in the need for insulin and hypoglycemic agents

Lowering of high blood pressure levels

Diminishing of angina

Reduced levels of depression and increase in self-esteem

Class & Video Lecture Schedule

Week 1

Modern Medicine: Miracles, Medicines, & Mirages

The limitations of high-tech medical approaches in dealing with lifestyle related diseases

Portrait of a Killer: Onslaught from Within

Atherosclerosis, the culprit in many lifestyle diseases

Stalking the Killer

Reviewing the risk factors for coronary heart disease

Eat More and Weigh Less

Basic guidelines for healthy, sustained weight loss

Week 2

Going Up in Smoke

Smoking – the most controllable risk factor for coronary heart disease

The Magic of Fiber

The role of fiber in preventing and reversing lifestyle diseases

Reversing Hypertension

Changing the major risk factors for high blood pressure

Disarming Diabetes

Lifestyle factors that can arrest or reverse diabetes

Effective Cholesterol Control

Dietary factors that prominently affect blood levels of cholesterol

Fats in the Fire

The role of excessive fat intake in lifestyle diseases

Week 3

Fit at Any Age

Benefits of regular exercise in preventing and arresting disease

Boning Up on Osteoporosis

Cause and prevention of this so-called “disease of aging”

Lifestyle and Health

Clinical studies that demonstrate how lifestyle choices are related to health

The Optimal Diet

Positive dietary guidelines for the prevention and reversal of Western diseases

Week 4

Diet and Cancer

Dietary factors in the development and prevention of common cancers

Atherosclerosis of the Mind

The importance of adaptability in achieving and maintaining optimal health

The Gift of Forgiveness

How a spirit of forgiveness enhances emotional and overall health

Building Self-Worth

The development, preservation and role of self-worth in a healthy person

Connie Thebarge’s Story

At the age of 59, Connie Thebarge, a patient at the Ottawa Heart Institute in British Columbia, Canada, was told that her doctors could no longer help her.

After all, in addition to suffering from hypertension, she had diabetes and painful diabetic neuropathy.

She had two heart attacks followed by a triple coronary bypass surgery and an unsuccessful angioplasty. Every day, she had to take 27 pills. Not surprisingly, she was also depressed.

Yet, today, more than a decade later, Thebarge walks three miles a day, swims twice a week, dances, and travels to Florida and Europe. No longer depressed, she also requires far fewer pills.

How was this accomplished? Thebarge participated in CHIP and transformed her life.


A weight loss of just 5 to 10% will greatly lessen your risk of the various types of heart disease, including stroke, heart attacks, or peripheral vascular disease. 

  • Decrease your calorie count by 500 calories per day
  • Increase your level of exercise

How does the heart respond to weight loss?

  • Your blood vessels will be more elastic
  • Your blood pressure will be lower
  • Your blood lipids will be lower
  • Blood clots will diminish
  • Your belly fat will go down

Trim Down Your Waist to Avoid Heart Attack

  • A study shows there’s a link between your waist-to-hip ratio and the risk of suffering from a heart attack.
  • It has been linked to determining your general risk of developing chronic diseases.


– Are you aware of how your heart responds to weight loss?

– Are you convinced on the importance of losing weight to your health?

– What measures are you doing to have a healthy heart?

– What measures are you doing to lose weight?



How To Boost Your Metabolism Naturally To Lose Weight?

boost metabolism to lose weight

First, find out the process and function of metabolism. Then, check the foods that speed up metabolism and easy ways to boost your metabolism that will lead to losing your weight naturally.

What Is Metabolism?

The dictionary defines metabolism as the sum of all biochemical processes involved in life, or the sustaining of life.

In application concerning our health, metabolism is related to the intake and use of food.  In reference to the case in point, it is our ability to utilize our food to the fullest extent.

Some people have really high rates of metabolism.  In other words, when they consume food, their bodies burn it up almost as fast as they consume it.

Then there are those of us who use our food intake so slowly, as to not even notice that we’re burning calories.

These people who burn quickly are often slim and trim, the people who burn more slowly are the people with a tendency toward obesity.

The body’s metabolism is a unique process for each individual person No two people metabolize food at the same rate, therefore, no two people have the metabolism.

We all use our calories at different rates, with different results.  Our metabolism, like our fingerprints, is unique to each of us.  But the need to understand and accommodate this metabolism is an issue that we all face.

All of this metabolic process is related to our calorie intake, our vitamin and nutrition needs, our thyroid and endocrine production, and how well all of these processes come together.

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For years, people have sought ways to raise the metabolic rate.  If you can raise someone’s metabolic rate, you are then better able to control the burn of calories, especially for overweight or obese people.

This would make the goal of better or improved health a much easier reality for those people.  Efforts to date have produced very little results.

There are foods that we can consume that naturally raise our metabolic rate, but not to a great extent.  What we need is a way to directly alter the rate.  We need to be able to raise our metabolism to a point where we can actually see a benefit.

What determines our metabolic rate, as far as our genetics?

Generally, we tend to inherit the same tendencies for metabolic rates, body frames, and other related body functions from our parents. 

Thus, the origin of “well, she comes from big people; naturally she’s going to be big”.

Right now, the greatest results in raising our metabolism come from exercise and building our muscle mass, while reducing our body fat.

Adding more muscle to the body, in turn, causes us to burn more calories, and this helps to elevate our metabolic rate.

Our metabolism functions also depend on how well we have taken care of our nutritional needs. 

The process of burning calories and creating energy is a delicate one and one which must be carefully tended, or it can become imbalanced.  It is often through these natural imbalances that we tend to “inherit’ our metabolic rate.

Through careful analysis and attention to each person’s unique needs, we could bring about a more natural balance of the metabolic burn vs. the calorie intake. To a level where optimal health and weight control are in equilibrium.

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Foods That Speed Up Metabolism

The diet industry is a multi-million dollar industry and of course those companies that profit from this industry would like to continue making those profits.

If there was a list of foods that could actually speed up your metabolism and as a result help you to lose weight easily, the diet industry will not want you to find out about it.

What if that list of foods contained the sort of foods that you love to eat – not possible, that would be going against diet rules wouldn’t it?

After all, don’t all diets tell you to avoid those foods that you love the most?  You should only eat low fat foods and avoid things like nuts and grains.

You should stay away from healthy fruits and vegetables because they contain too much natural sugar – right? Wrong!

If all these super fad diets were right – eat low-fat foods, eat low-carb foods, eat protein only, eat cabbage until it comes out your ears – if they were all right, then why are obesity numbers rising?

The diet experts out there don’t know all the answers or if they do know, they certainly aren’t telling you or if they do they will make you pay a hefty price for the information.

People pay hundreds of dollars to find the right way to lose weight and will still usually fail. So, instead of spending any more money on the latest weight loss fad, use common sense.

No matter what type of diet you are on, the bottom line is that you need to burn more calories than you eat.

Common sense will tell you that if you keep your calorie intake within a healthy range and do some exercise you should lose weight.

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There are some other things that you can do though to make losing weight easier and maintain a healthy and nutritious diet and this includes eating foods that give your metabolism a boost which helps you burn calories faster.

Some foods high on the list of foods that speed up metabolism are tuna, salmon, and sardines.  These foods are great sources of Omega-3 fatty acids and heart-healthy fat and they also help to lower your levels of leptin.

When your leptin hormones stay in a low range it is much easier to lose weight.  Eating more fish will help to lose weight faster.  If you don’t like fish then you can always take some fish oil supplements instead.

Olive oil is also another good source of Omega-3 and monounsaturated fats to boost metabolism.

Some other fat burning foods are the hot and spicy types, like cayenne, habanero and jalapeno peppers.  These peppers contain capsaicin which is the substance that makes them hot.

It is also the substance that gives your metabolism a big boost for up to three hours after you eat.  To get the most benefit from these fat burning foods you can choose lower-fat, good carb spicy dishes.

Whole grains are also great for speeding up the metabolism because they have a slow digestion rate and they keep your blood sugar levels even.

Cinnamon is another food that has blood sugar regulating properties and can keep your metabolism running at a high speed.

Then, there are the protein-rich foods like eggs, nuts, lean meats and beans that give your body the much-needed protein that it needs to keep it running smoothly.

Water, although a beverage and not a food will also assist in keeping your metabolism on high speed.

When you are trying to lose weight it is important to keep up the recommended daily intake of water to keep your body operating at peak performance.

Forget about all the new fad diets around, just change your diet slightly to include some of these super metabolism foods, add some exercise to your routine and drink lots of water and I bet you will start to notice a difference in your weight very quickly.

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Easy Ways to Boost Your Metabolism

Exercise is essential, but you can also burn more calories at rest by watching what and when you eat.

1) Don’t Skip Breakfast

The morning meal jump starts your metabolism and helps to prevent bingeing later in the day.

A cup of coffee does not count – the caffeine and added sugar may give you a bit of energy and suppress your appetite for a little while it is sure to backfire into severe hunger and you will be more likely to overeat later.

Breakfast should include complex carbohydrates like whole grain (granola or oatmeal), along with some protein and fat (low-fat yogurt or milk), will keep your energy levels even and hunger in check.

2) Eat more often

Get into the habit of eating every three to four hours or at least four times a day.  Eating frequently stabilizes blood sugar when blood sugar drops too low you want to eat…a lot.

By keeping your blood sugar stable you can control your appetite and keep you metabolic rate high.

When you go many hours without eating your body will compensate by slowing down to conserve energy…this effect hurts your weight loss efforts.

3) Eat proteins at every meal

Protein will help to reduce your appetite, it takes more energy and time to digest, in effect you feel full longer than eating carbohydrates alone.

Research shows that eating more protein can help you lose weight without cutting calories.

Try these protein possibilities: turkey on whole wheat; hummus and pita; vegetarian chili; fruit and nuts; or protein snack bars that contain 12 or more grams of protein.

4) Hold off on snacking

Many of us grab a snack for quick energy when we are feeling tired.  But do not confuse true hunger with fatigue.  If you are feeling tired go for a 15-20 minute brisk walk.  This will raise your heart rate and give you a boost of energy.

Follow it up with a large glass of cool water.  If you are truly hungry have a protein and complex carbohydrate-rich snack like; whole wheat crackers and peanut butter or cheese.

5) Consume enough for your body’s needs

Eating too little slows your body’s metabolism the same way eating too infrequently does.  If you want to lose weight, do not slash your calories too drastically.

Instead, cut out some of the extras in your diet – things like soda, juice, packaged goods or candy.  Processed foods tend to be high in fat and calories and low in vitamins, minerals and fiber.

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30 Active Ways And Tips To Lose Weight

active ways to lose weight

How to lose weight without purchasing a gym membership? One of the key factors here is to get your body moving to lose weight.

In fact, there are several things you can do on a daily basis that will help to kick start your body into losing weight and there are several exercises you can do on your own to achieve this goal.

It is important to get active if you want to lose weight. This is what people mean when they say weight loss is a lifestyle change.

There is no excuse not to get the proper exercise.  You have to burn calories and the more active you are, the more you will burn.

You don’t need to join a gym.  Take up a sport and have some fun.  Run or walk around the neighborhood.  Find some at home exercises you can do.  The internet is full of them.


The Centers for Disease Control and Prevention states that people need (minimum):

150 minutes per week of moderate-intensity aerobic activity (such as brisk walking, riding a bike on level ground, or pushing a lawn mower) or 75 minutes per week of high-intensity aerobic exercise (such as running, jogging, riding a bike up hills or fast on level ground, swimming laps, or playing high-energy sports such as basketball or singles tennis)

At least two sessions per week of strength training exercises such as lifting weights, working with resistance bands, engaging in strenuous functional activities like shoveling dirt, or doing exercises that use body weight (push-ups, pull-ups, squats, lunges, sit-ups, etc.)


If you want to lose weight you have to beat that number, and beat it consistently.

It does give you a great number to shoot for though and shows you what minimums healthy people should aim for.

There is nothing else really to be said. If you want to lose weight you have to make physical activity a part of your daily routine.

30 Tips to Be Active to Stay in Shape and Lose Weight

Tip #1: Three days of 30-minute exercise will help you to maintain your weight.

You need at least 4 days of 30-minute exercise to begin to lose weight and 5 days a week is even better.


Tip #2: Collect information on exercise and easy things you can do from your own home.

There is tons of extensive research available on exercise and you can choose what will assist you the most to meet your weight loss goals.

Browse the Internet or pick up some books on health and exercise from your local bookstore or library to learn more and how to burn off the desired number of calories you are trying to burn each week.


Tip #3: Take a day off from exercising to provide your body with a chance to rest and repair.

Your body needs a day off once a week.


Tip #4: When your body tells you it has had enough, take a break.

When you have worked out for a considerable amount of time, you will start receiving signals from your body.  This is particularly important when you are just getting started in your exercise routine.


Tip #5: If you decide to increase the length of your workouts, do so gradually.

The same is true for the intensity of your workouts.


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Tip #6: Select an exercise routine that suits your lifestyle.

Everybody has a different lifestyle and a different profession.  There is no set time that you should or should not workout.

If you like to workout late before you go to bed because it is relaxing to you then do it.  But, if you like to workout early in the morning because it helps you wake up then that’s great too.

Some people like to workout on their lunch break to take a break from the stress of their job or because that is the only time they have available.


Tip #7:  Don’t stand around, walk around.

If you can walk around then do it.  People who are pacers are actually doing themselves a lot of good because they are constantly moving.  Pacing also helps you think.


Tip #8: Don’t sit when you can stand.

If you can stand comfortably, you will burn more calories doing so than if you were to sit.


Tip #9: Don’t lie down when you can sit.

Same concept as the two tips above.


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Tip #10:  The couch and the television are anti-weight loss.

If you are inclined to become a couch potato, don’t sit on it.  In fact, if you have to, put a not so comfortable chair in front of the television so you won’t spend so much time in front of it.

The same is true for the computer if you’re a computer junkie.  Some people have a more comfortable chair in front of their computer than they do in front of their television.

This is, of course, if you don’t work from home and need to work hours at a time in front of your computer because your chair is very important then.


Tip #11: If you have a job where you sit the whole time, stand up and stretch every half hour or so.

Most of the jobs today are in front of a computer and require you to sit.  If you have a job like this make it a point to move every so often.


Tip #12: Walk around while you’re on the telephone.

You’ll get a good workout if it is a long conversation.


Tip #13: Use the stairs instead of the elevator or escalator.

These are great conveniences, but they make us very lazy.  Also, it may be quicker to take the stairs than to wait on an elevator to open.


Tip #14: If you can’t run for a physical reason, then try 15 minutes of brisk walking to keep fit.




Tip #15:  Walk anywhere if you have time.

If work or the grocery store is not far away, consider walking there or riding a bike.  It may take you longer, but you’re getting your workout in at the same time.


Tip #16: Hide the remote control from yourself.

Remote controls are also evil when it comes to losing weight.  If you didn’t have a remote, you may not even turn on the television, which means you might find more active things to do.

Get up and change the channel if you don’t have a remote or go for a walk instead of watching TV.


Tip #17: Do your own fetching.

If you need something from the kitchen, the TV channel changed, the mail or newspaper from the driveway, walk and get it yourself.  Adding a little walking to your day will do wonders for you.


Tip #18: Walk along or climb the escalator with it or just take the stairs.


Tip #19: Walk around during commercial breaks or do simple exercises like crunches or bending over and touching your toes.

Do anything to get your body moving more and to keep your blood pumping.


Tip #20: Turn on some music and dance.

Again, the more you get moving the better you will feel and the more weight you will lose.


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Tip #21: If you take public transportation, get off a block before your stop and walk the remainder of the way.

This is a good way to squeeze in a walk before and after work or on the way to another destination.


Tip #22: Suck in your stomach when you walk.

Walk properly, but do your best to keep that stomach tucked in.  You will soon begin to feel those muscles tightening.


Tip #23: Do breathing exercises to tone your midsection.

It is amazing how breathing properly and with your entire diaphragm can actually help to tighten your abdominal muscles.

Most people breathe way too shallow as it is and oxygen is good for the brain.


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Tip #24: Take the stairs two at a time instead of one at a time.

This causes you to have to exert yourself more and increases your heart rate.


Tip #25: Use a chart, like the one below to assist you in your weight loss endeavors.

This chart shows you how many calories each of these common exercises burn, based on 20 minutes.

Exercise Calories Burned
Aerobics 200-250
Stationary Bicycling 250-300
Actual Bicycling 300-400
Running at 5-6 mph 300-350
Stairclimber 200-250
Swimming Laps 350
Brisk Walking 150-180
Weeding and Cultivating Your Garden 130-200
Sex (Yes, sex can be exercise too) 50-60
Basketball – shooting baskets to playing a game 130-250
Golf – carrying clubs, no cart 166
Golf – carrying clubs, based on 2 hours of play instead of 20 minutes 1000
Snorkeling 150-200
Water Skiing 180-200
Ice Skating – general 200-250
Cross Country Skiing, 2.5 mph, light effort 200-250
General Skiing 200-250
Scuba Diving 200-250
Whitewater rafting, kayaking or canoeing 150-200
Flag or Touch Football 250-300
Horseback Riding – Trotting 200-250
Martial Arts 300-350
Racquetball 200-250
Volleyball – 6 to 9 person team 90-120
Volleyball – Beach 25-300
Tennis – singles 250-300
Tai Chi 120-180

*Your results will depend on how much you currently weigh as well.

From this chart, you can see that walking is a great way to get exercise.  If you’re too busy to do any of the other exercises, a good walk is a good start.


Tip #26: Swim whenever you can.

Swimming is a great way to get your cardio exercise and it’s low to no impact on your joints, which is great for people who have osteoporosis or joint problems.




Tip #27: Try playing tennis or basketball.

Playing games are a great way to get into shape.  It’s also more fun to workout with someone else in a competitive atmosphere.

You will be more driven to push yourself and you’ll burn more calories, just don’t overdo it.


Tip #28: Don’t carry your wireless phone or cell phone with you.

If it rings, go walk for it.  There are so many conveniences in life and we always have everything we need at our fingertips, but this is obviously bad for the waistline.


Tip #29: Don’t slouch in your chair.

Try to sit up straight and erect at all times.  Slouching is bad for your back and gives you a flabby figure.  Make it a point to always sit and stand with good posture.


Tip #30: Most people would like to target their stomachs and get rid of that area altogether.

Unfortunately, we can’t spot reduce.  But, one thing you can do is a breathing exercise to help tighten those stomach muscles.

Breathe in the air as strong as you can and tuck your stomach at the same time as much as you can.  Hold it for a few seconds and then slowly let it out.

Don’t let it out so fast that your belly flops out.  This is not good.  Try to breathe like this whenever you think about it, about 50-60 times a day is ideal.  This will help you to lose at least an inch within 20 days or so.


If you are willing to let go and throw away the comforts of your life, fitness and healthy life will be yours.

Choose which of these comforts that you have that you can let go and live without such as not using elevators, not using remote controls or walking further.

Our body is designed to be active and to work. Thus, why not use it for the activities that you love like playing sports, volunteering, doing charities, doing your hobbies and the like.

All of these, more than losing weight is to keep you healthy and fit for you to enjoy life, reach your dreams and be the best that you can be.




17 Tips To Help You Check Your Drinks In Losing Weight


Have you  realize that what you drink is the first step in losing pounds? Watch out what you are drinking! Here are 17 tips to help you lose weight.

Most people don’t know that when they feel hungry, they may actually be dehydrated and they are really thirsty, not hungry.

Do you know that losing weight means cutting down on your calorie intake and burning more calories through exercise?

Well, many people fail to consider the impact that their drinks have on their weight loss goals.

Drinks contain calories just like food, but some drinks can even hinder your weight loss efforts in other ways! Here’s a guide to the main drink categories you need to watch while losing weight.

Water is remarkable as well.  Over 66% of your body weight is nothing but water.  This is also why water plays an important role in weight control.


Here are 17 tips to help you lose weight.

Tip #1: Drink plenty of water

It is recommended that you drink 8 glasses per day, but that may take you some time to work up to.  Your body needs a whole lot of water.

Water doesn’t just flush all the toxins out of your body, but it makes you feel better and healthier.  When you drink a lot of water you just begin to feel fit and this is the motivation you need to lose weight.

The best thing about water is you can drink as much as you want because it has no calories at all.  When you’re drinking a lot of water, you eat less as well because you won’t feel as though you are starving to death.

Remember, if you feel hungry, try drinking a glass of water first and you’ll realize you were probably just dehydrated and not hungry at all.

The whole 8 glasses a day rule is really something you should strive for.  The best way to do this and to measure your water intake is to buy a jug from the drug store or grocery store that is designed to hold exactly 8 glasses of water.

These are great weight loss tools because you can fill them up, freeze them and as it melts throughout the day you have fresh and cold water.

Or, if you don’t mind your water room temperature you can drink it that way as well.  All that matters is that you’re getting in the water your body needs.


Tip #2: Start off your day with a fresh, clean glass of water

As soon as you get up in the morning, drink one down.  This will help your body to get going because it won’t be fighting through dehydration.  Also, after you drink a glass of water you won’t need to eat such a large breakfast.

A glass of water wakes up all the digestive juices in your body and gets it well lubricated.  You can always have your morning coffee or tea, but be sure to have a glass of water afterward.  Caffeine dehydrates you and you want to ward off dehydration.


Tip #3: Drink a glass of water before you sit down to eat

Water will naturally make you feel fuller so you don’t have to eat as much food. Check tip #4 to see what I mean.

The best way to quench your thirst when trying to lose weight is water. Making this a habit make sure that you are full before taking some solid food.


Tip # 4: Drink a glass of water before a meal

Drinking a glass of water before every meal makes you feel full and allows you to eat less.

Researchers have shown that drinking 500 ml. of water 30 minutes before eating main meals can help with weight loss.

Likewise, having soup as an entree before a meal can help reduce the volume of the total meal consumed.


Tip #5: Don’t drink a lot of water with a meal

It is best to lessen your liquid intake during meal times. Drinking liquids with a meal can actually make you feel bloated.

You may let your stomach adjust to it which can result to binge eating when you get used to it. Drink glass of water only after 10 to 15 minutes of eating.


Tip #6: Always carry a water bottle wherever you go

Carrying a water bottle with you is one of the most practical ways you can stay fit and hydrated all throughout the day.

This can effectively reduce hunger cravings, prevent you from overeating, prevent irritability, headaches, and cramps and promote proper body functions.


Tip #7: Fruit juice isn’t as healthy as most people think either

Juice actually has a lot of sugar in it as well.  Most people think juice is a good replacement for soda. Not if you’re counting calories it isn’t.

For example, while soda may have 150 calories per 12 ounces, grape juice has closer to 250. Some juices have a higher water content, so you’ll have to check the label to be sure.

However, if it’s a choice between soda and fruit juice, go with the juice. At least the juice contains some vital nutrients while soda is nothing but empty calories.

If you are craving a glass of juice, drink fresh fruit juice instead of juice that has artificial flavors and coloring.

It is even better if you can make your own fruit juice. Just be sure not to add too much sugar which adds to the calories. Instead of drink fruit juice, eat more fruit.  Fruit provides your body with much-needed fiber as well as vitamins.



Tip #8: Make your own fruit juice

Drinking a cup of fruit juice that you made from fresh fruits is actually better than drinking powdered or artificial fruit juice products. Fruit juices are filled with natural vitamins and minerals that can be absorbed by your body.

Freshly made juices have enzymes that produce energy at the cellular level.  It can also help suppress your appetite because it can help you feel fuller.


Tip #9: Do your best to stay away from soda

All sodas are sweetened with lots of sugar.  The more you can cut out of your diet the better.  Also, diet soda is still soda.

It may not have as much sugar, but it has other chemicals and components that are not good for your body either.  If you drink a soda, counteract it with a glass of water.  Remember, caffeine dehydrates you as well.

Decaffeinated sodas still have caffeine in small amounts as well and just as much sugar, so they are not much healthier either.

You may think that drinking just one soda per day doesn’t make that much of a difference.

Let’s use some simple math to see what a positive difference this one small change can make when trying to lose weight.

The first thing to know is that every 3,500 calories you get rid equals one pound. Next, a typical 12 ounce can of soda contains 150 calories.


Here’s how it works out:

365 days in a year X 150 calories per 12 oz. = 54,750 total calories.

54,750 calories divided by 3,500 calories = 15.6 pounds!


Talk about a small change that can make add up to significant weight loss. And if you happen to drink soda in larger bottles, it could make a difference of 30 pounds or more.

But be careful that you don’t replace those calories with other calories. In other words you have to cut those calories out completely to get the full benefit.

Another thing you may not be aware of is that the sugar in soft drinks can make you thirsty. Putting you into an endless loop of drinking calorie-laden beverages to slake the thirst that the same beverages are causing.


Tip # 10: Stay away from sweetened bottle drinks

A small adjustment to get you on the right track is to cut out drinking empty calories. Drop soda and stop adding milk, creamer, and sugar to your coffee.

Energy drinks and sports drinks are also high in sugar content and need to be avoided when you are trying to lose weight.

Replace them with water, green tea and coffee without the extras. As an alternative, use stevia, a natural calorie-free sweetener.


Tip #11: Drink green tea

Green tea has been known to work well with many health conditions like infections, cardiovascular diseases, high cholesterol levels, impaired immune system, arthritis and even some forms of cancer.

This is a good alternative to quench your thirst instead of soda. It aids the digestive system and can help ease an overly full stomach and it has been linked to a reduction in cancer risk.

Green tea has definitely been promoted as a healthy drink that can help you burn fat. It contains caffeine that acts as an appetite suppressant.

According to Swiss researchers, it contains plant substances that help you burn an additional 60 calories per day.


Tip #12: Try to stick to black tea or black coffee

Coffee and tea are good sources of antioxidants. Avoid milk, cream, and sugar in your tea or coffee. If you add sugar to your coffee you’ll spike your insulin levels that will contribute to insulin resistance.

Some research proposes that adding dairy to your coffee may interfere with your body’s absorption of beneficial chlorogenic acids. Meanwhile, look for organic and high-quality sources of coffee.

Adding milk is not favorable to your tea. The proteins in milk may bind to and neutralize the antioxidants in tea. So, its health benefits are considerably reduced.

Black teas have the highest caffeine content. They reduce plaque formation, prevent cancer, lower the risks of diabetes, relieve stress, promote healthy digestive track and increase energy.


Tip #13: Go easy on the tea and coffee

They are pretty much harmless if you don’t add a lot of cream and sugar to them.  It is the cream and sugar that becomes fattening.

Think of it this way, when you have a cup of coffee or tea with cream and two cubes of sugar, you are essentially eating a piece of chocolate cake every time.

Now think of how many pieces of cake you are eating when you have a Venti Starbucks Latte – yikes. Watch out how you consume them.


Tip #14: Reduce your caffeine intake

Caffeine should always be taken in moderation. Too much caffeine can be bad for your health. Caffeine is known to block absorption of Vitamin C.

It also creates a bit of unhealthy acid in your system and stimulates sugar cravings. Try to limit it to one or two cups per day.

Avoid being addicted to caffeine because like sugar, it has the tendency to overstimulate and then weaken the adrenalin glands. One might also suffer from high anxiety, insomnia, fatigue, upset stomach, irritability among others.


Tip #15: Here’s another interesting word on coffee

Some people have reported that when they drank black coffee before exercising, they lost more weight.

There’s no scientific proof to back this, but nutritionists believe it may be caused by the body being forced to depend on fat for fuel.

It’s worth trying if you can stand black coffee.  Just remember to drink plenty of water during your exercise!


Tip #16: If you can say no to alcohol, then that is best

Alcohol beverages are not exactly good for you, although a glass of red wine does have heart benefits, most are just fattening.

Beer is especially fattening.  Cocktails are fattening depending on what they are made of, for instance, whiskey and sodas.

The whiskey may not be fattening, but soft drinks definitely are.

Plus, after a few drinks most people get the munchies and when you’re feeling a little inebriated and hungry you won’t be able to make rational decisions regarding your diet and it’s usually late at night. Just before you pass out from a night of drinking, you already overeat.

The overall combination is just not a good one.


Tip #17: Prepare your own diet shake recipe

Diet shake recipes will add variety to your diet, taste delicious, and will help you as you try to lose weight.

Smoothies and shakes are an ideal diet treat in the summer months because fresh produce is so plentiful.

However, with all of the frozen fruit available, you can enjoy tasty shakes and smoothies throughout the entire year.

Frozen fruit tastes just about as good as fresh; add in some low-fat yogurt, and the shake will have an even better taste and be more enjoyable.

One of the diet shake recipes that you can try uses mandarin oranges, mango, and ice. Then add a scoop of protein powder and low-fat yogurt.

This makes a refreshing beverage that not only tastes good, but it will also fill your belly and help you lose weight at the same time.

From time to time, when you want to mix things up, you can replace the yogurt with banana or both. Adding fruit juices is another way to give a fresh flavor to your smoothies and shakes.

For example, cranberry juice has positive health benefits for your kidneys. Add some cranberry juice, apple juice, blueberries, strawberries and banana together, then blend it until smooth. This makes an excellent breakfast drink and is a great way to start your day.

If you love the taste of chocolate, but can’t eat it because it’s too high in fat, then there is good news! You can add cocoa powder to your diet shake recipes.

One good recipe is to mix cocoa powder, banana, low-fat yogurt, honey and ice together. Now you can satisfy your chocolate craving without having to feel guilty about it.

Of course, you shouldn’t drink a smoothie like this every day, but it makes for a nice change of pace that will help you stick to whatever diet plan you may be on.

Finally, feel free to experiment with diet shake recipes of your own. If you stick with low-calorie foods, then the resulting shakes and smoothies should taste great and help you lose weight.

Hopefully, these tips help on drinking your way to weight loss. Again and as always, gulp on healthy drinks to lose weight.



What You Should Know Before Going Into A Diet?

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Do you want to know more about diets? The whole world is going the diet way today. Either people are already on some or the other diet or are planning one.

There are many reasons for this popularity of diets.

First, there is a definite scarcity of nutritional content in the routine diet that we consume today.

This is caused due to our hectic lifestyles which cause us to falter on our mealtimes and makes us resort to junk foods.

Also, there is the fact that the food quality itself has degenerated due to the use of synthetic fertilizers, pesticides, and other chemicals.

But, most importantly, there is a gross ignorance about nutrition. Most people just do not know what it means to eat well.

Thus, there are a lot of reasons why our food quality has gone terribly down. And, there is no respite in sight. We are not going to become regular with our mealtimes—our lifestyle has changed too drastically to go back now—and we are not going to see fruits and vegetables of impeccable qualities like they were obtained previously.

They may do this because they want to keep their weight in check, or they want to get adequate amounts of a particular nutrient or simply because they believe in the diet and know that it will benefit their bodies more than their routine meals.


This post series is written with a specific purpose in mind. We are all for diets, but at the same time, we are aware that people need to be educated about them.

Not all diets are the same. They are all different in principle. One diet cannot do what the other can do.

Because of this, one person may find a particular diet more suitable to them than others. So, when you are choosing a diet for your own body, you have to be very careful.

Diets are not bad, at least they aren’t so usually.

They can be misused if the person consuming the diet is ignorant about how the diet can benefit them. If people do not know the concept behind a particular diet, it is not going to be of any avail to them.

This situation is much more poignant in the recent years. Today, there are so many diets floating around and a lot of people are considering them seriously.


The diet industry has increased by leaps and bounds. The medical fraternity, the nutritionists, and the assorted fitness professionals have started recommending them. Diets are a mainstay of the guidance that is given out in gyms. People are looking to diets as an important part of their lifestyle.

As such, it becomes very important to know what these diets can do for our body.

Though there is a proliferation in the market for so many different kinds of diets, at the same time, it is leading to the confusion as well. Due to that, a lot of people are not able to unleash the best potential of these diets on themselves.

That is the reason why we will start of post series to educate you on the different kinds of diets that are popular today and how they can benefit you.

In the upcoming posts, we provide an overview of the different kinds of diets available in the market today.

We have taken these diets and given each of them a brief description, pertaining to what you need to know about them.

You will find out what principles these diets are based on, how the companies that have developed these diets support their customers and what benefits these diets can offer.

Most importantly, you are going to see a comparison between the different types of diets as these posts unfold and you will find out which of these could be the most appropriate for your needs.

This series of post is going to be your starting reference point as to which diet you should consider.

However, always remember to consult your doctor about what you intend to start.

The information in these pages is just that—information—but if you are planning a healthy eating pattern that suits your body specifically, then it will be your doctor who will be able to help you the best.

food limit

So, read about the diets, and zero in on the one you like the most. Then visit your health counselor and ask them whether that diet is appropriate for your body.

Do not start any diet without first doing adequate research on it and finding out exactly what it is about. Read enough reviews and see what the general consensus is about the diet.

You are not going to find a single diet that is perfect in all respects that you can use for yourself without any further ado.

That is not going to happen. At the same time, you will see that there are hundreds of different diets out there. There are the very expensive ones and there are the very cheap ones.

There are some diets that will treat you to gourmet delicacies even when you are dieting and there are others that believe in the old system of making the body starve.

One diet will keep away one particular nutrient while another will keep away another nutrient while a third diet will not have any restrictions whatsoever.

diet food 3

When you are looking for a diet, you need to check out the following things:

1.) When a particular diet excites you, the first thing you should see is the concept behind the diet. Why does the diet work? What principle is it based on? What nutrients will it provide, and what will it restrict, if at all?

These are the things that you have to look for. Your choice of diet should always depend on the theory behind its working.


2) Your next step will be to get as much information as you can about the diet. Visit the website first and see what they are telling. If you have any questions, you should contact them and find out more.

Most of the reputed diets out there also give out eBooks that describe the diet in detail. You could order these eBooks, and that because that gives you a perfect idea of what the diet is about.


3) Read the reviews on the diet. See how it has affected people who have used it already. Make sure to read a lot of reviews and read them on reputed websites so that you are certain you are not reading glowing reviews that have been planted by the company itself.


4) See if there are any drawbacks about the diet. Is there any reason why your body won’t adjust well to the diet? Are there any special things to keep in mind? If you are skeptical about anything, make it a point to ask someone reputable.


5) What kind of support does the company provide? You should not be left in the lurch once the diet has started. This is very important.

When dieting, you have to work closely with the people who have designed the diet, especially when it is something like Jenny Craig’s program which delivers healthy meals to your doorstep for a fixed number of days.


6) Even if you feel everything is perfect, do not start out the diet without first seeking counsel from your doctor. Tell them about the diet and ask them whether it is safe for you to go ahead with it.


In addition to your awareness, if you want to know what diet pills you should avoid, see the list of these weight loss pills or diet pills in the market that you should run away from for your health’s sake, check this article: Dangerous Diet Pills You Should Avoid

These are the basic points you should remember when planning a diet. Make sure you have covered all of them before going ahead.


before diet_1

before going to diet



Images: pixabay.com

Top 20 Effective Weight Loss Tips


Are you struggling to lose weight? When it comes to losing weight why is it that we always want to look for that magic pill or wand that will help us melt away those unwanted pounds? Here are effective weight loss tips for you to lose weight.

There really is no special trick that is going to work for you. In its place, you need to approach weight loss sensibly.

Use these 20 weight loss tips that work to help you lose weight and learn how to eat correctly.

healthy food

1) Eat Less Processed Food

Processed food contains a lot of hidden fats, sugars, and salt – all diet disasters. You want to aim to eat as many natural foods as possible. These would include fruit, vegetables, nuts, and pulses. Avoid refined carbohydrates and throw out any white foods such as bread, pasta or rice.

If you do want to include these in your diet choose brown rice and pasta and whole wheat bread. By eating more freshly prepared food you will eliminate these hidden calories and thus begin to easily lose weight.


2) Target the Five a Day Rule

Studies have shown that you can reduce your risk of a stroke by over 10% if you reach the five a day mark when it comes to eating fruit and vegetables. If you could actually eat more, your risk of a stroke decreases further.

Fruit and vegetables are dream foods as they contain very little calories so can be used to fill you up if you are hungry. Aim for a minimum of at least 5 servings a day. Limit 2 servings to fruit and the rest of vegetables.


3) Keep on Snacking

As with anything, the minute you go on a diet, your snack cravings will probably kick in. The worst thing you can do is to ignore them as they will only become stronger.

Instead indulge them. Set yourself up with a stock of some healthy snacks such as carrot sticks, cucumber strips, nuts etc. and when the urge to snack happens you have a supply ready.


4) Don’t Put Any Food on the Banned List

This only makes it more attractive and you will end up with cravings. Instead,  allow yourself a small treat every day.

This means a square of good quality chocolate or a spoon of cake. But be careful. Don’t be tempted to eat the whole cake or candy bar in one sitting.


5) Get Active

We often snack on food when we have nothing better to do. One excellent weight loss tip is to get active. If you are out playing tennis, it is rather difficult to be eating a packet of chips while hitting the ball. Not sure what activity to choose?

Do something simple such as taking your dog for a walk, or go biking with your kids. Try to get your friends and family involved and go have some fun. Don’t think of it as exercising, enjoy some quality time together instead!


6) Set Small Goals and Reward Yourself for Meeting them

We often set ourselves up for failure by setting impossible weight loss goals. As an alternative, set small goals and give yourself a non-food related reward when you hit these targets.

A series of small successes will spur you on to greater achievements. Small goals could be things like not drinking a soda for 5 days straight, or cutting out one teaspoon of sugar from your morning coffee. Then reward yourself with something such as getting your nails done, buying a new book or enjoying a long soak in a bubble bath.


7) Don’t be Too Hard on Yourself if you Fall off the Diet Wagon

It is a setback, not a disaster. Start back with that diet as soon as you can. Just don’t get into the habit of falling off the wagon too often. If you do, you will need to re-evaluate why it is you want to lose weight and what is setting you up for trouble.


8) Drink Water

You know you need to drink 8 glasses a day so make sure you start today. Don’t use flavored waters as they contain hidden calories and can cause bloating. If you don’t enjoy water try drinking herbal teas instead, just make sure they are caffeine free.


9) Keep a Food Diary

It is impossible to lie about how much food you have consumed if everything you have eaten is written down. This will help keep you on track and you can see where you go wrong. You may find that a certain day of the week or month becomes stressful for you. This will help you plan for these days and figure out ways to manage.

right perspective

10) Keep Things in Perspective

We know you want to lose weight and these weight loss tips will help. But do keep things in perspective. Don’t make yourself miserable in your quest to become slim. Remember it took time for you to put all that weight on, so it won’t come off that quickly.


11) Make Your Workout Worth It

If you want to get the most out of your workout, you need to remember that around 80% of the results that you get from your workout actually come from just 20% of your workout.

That means that in an hour’s session, only 12 minutes of the workout will contribute to the bulk of your results. You need to make those minutes really count. Use compound movements that work more than one muscle group at a time to really make the most of your time.


12) Remember To Eat Healthy

Anybody shaping goals can only be achieved by eating a healthy diet. If you’re going to the gym so that you can go home and eat a double triple cheeseburger with a 2-person serving of French fries, you won’t do your body any favors.

You should make sure that you eat in moderation, and remember that if you’re burning off more calories, you will need to eat that little bit more so that you have enough energy. Balance your nutrition and avoid faddy diets.


13) Change Your Eating Habits

You need to make sure that you eat properly as well as eating healthily. Eating properly includes eating at the right times of the day. Skipping breakfast is a really bad idea and you shouldn’t eat too late in the evening either. Speak to a personal trainer about what would work for you so that you can achieve your goals.


14) Plan Out Your Routine

To make sure that you know just when you’re going to be working out and when you can look forward to some downtime, you really should come up with a plan. Remember to include rest days and be realistic about how much time you can make free.

Remember to stick to your schedule as much as possible so that you don’t slide into the habit of skipping the gym and make your targets achievable.


15) Make A 100% Commitment

You need to remember that your body transformation needs complete dedication from you. You can’t skip a day or two here and there because you feel as though you deserve it. Plan when your rest day will be and stick to that. Even if you have a vacation planned, check out the local gym, and make sure to take an hour out of each day to continue to work out. Keep up with the healthy eating too.


16) Don’t Let Preconceptions Put You Off

It’s easy to look at a female bodybuilder and suddenly panic if you’re a woman who is trying to lose weight and develop a petite and slender figure.

The reality is that it is virtually impossible for women to bulk like that; it requires a particular plan and effort. If you stick to a plan that your personal trainer has given you, you won’t go wrong.


17) Keep It Simple

You should remember that you are only starting out with fitness. In order to avoid injury and to avoid putting yourself off continuing with your training, you should make sure that you familiarize yourself with the basics first.

Start off with some shorter sessions and then expand your workout as you become more confident and as your fitness, levels start to rise.


18) Prepare For Your New Routine

Make sure that you make yourself available to workout and have a rough plan of how you would like your workout to go. You need to come up with some realistic goals too.

If you want to have 6-pack abs, aim to achieve some muscle definition within 6 months or if you would like to lose 2 stone. Make sure that the timeframe that you set yourself is achievable. If you don’t know what your targets are, no personal trainer will be able to help you.


19) Remember Cardio

So you want to get 6-pack abs, bulging biceps, and strong legs? You can’t get those things by just lifting weights. You must remember that while you’re working out, you should fit in a good amount of cardio.

If you’re already carrying excess weight, you need to make sure that you burn off the fat by doing frequent cardio and eventually the muscle will start to show through.


20) Use A Visual Inspiration

It is very helpful to have a visual inspiration to keep you motivated to lose weight. Try performing a Google image search to find photos of people who have a body shape and size similar to your own ideals.

Print out the image or images and display these where you will see them all the time, for example near your work desk, on your car dashboard or on the fridge. This will ensure that you have a visual goal that will keep you motivated every single day!

Remember these tips to keep you on your targeted weight and don’t forget to stay healthy at the same time.


Check the video version of this weight loss tips post here:

Here are other posts about weight loss tips:

Check Your Drinks to Lose Weight! Here are 17 Tips to Help You

30 Active Lifestyle Tips to Lose Weight


Images: pixabay.com and picjumbo.com

What is the Relationship Between Self-esteem and Weight Loss?

Weight loss and self-esteem can be likened to a scale, as one side goes down the other side goes up. Generally, the more weight you lose, the higher yourself regard goes up.

But where should you start? 

Losing weight is not enough to be happy. If not done right, it could lead to more frustration. Pursuing weight loss alone cannot cure self-esteem issues.

One cannot rely on external factors to make changes from within. Work on your self-esteem first to make sure that is properly grounded. Because at the end of the day, you go back to your own self.



And how exactly will you do that?

Boost first your self-esteem by loving yourself unconditionally. Be kind to yourself and appreciate yourself now and what you might become in the future. Deciding to pursue weight loss should come from loving yourself and not from hate or dislike.


It is like, you love yourself so much that you want to improve yourself and you want to look better. And for that, you set an intention to fit and healthy choices for losing weight.


Nobody ought to presume that they must be “flawless” whatever that implies in any case. Perfect is a superlative word, an inconceivable standard to have, or to accomplish, nobody is great.


For sure, even all the “ideal” super models and on-screen characters you see on television have flaws, looking at them without their cosmetics and complimenting lighting.


That is why there’s no need to be pressured from media and widespread information about losing weight. Changing one’s concept of what is perfect and replacing it with what makes one happy would be another consideration to take note.


What to do next?

Simply set for yourself the weight that is ideal for you and your body sort. When you have set practical intentions for yourself, stay with a system that will give you each possibility of accomplishing those objectives.


Set a date when to begin and reasonable time frame. Then adjust your chosen exercise routine and healthy eating plan that’s tailored to your body needs and preferences while proceeding for whatever is left in your life.


You can call on the assistance of any of your buddies to achieve your objective. For sure, they would love to help you out.


Indeed, even after simply having lost a couple pounds, you can as of now see a huge lift in your self-esteem. It’s more than simply the way that she has lost a couple pounds, it’s about the way that she has set an objective for herself and being successful with her intention of losing weight.


Setting an intention to yourself and achieved it gives one of a kind satisfaction. It can truly make you feel awesome about yourself by glaring on the mirror some bodily change in you.


What is the end result?

Start from self-love and self-appreciation as the foundation of advancing your self-esteem. It became your motivating factor in losing weight and not be hard on yourself.


Losing weight is now your gift to yourself and raising the bar to look more confident and striving to be more healthy.


Amplify and validate your reason why you are losing weight. Sometimes, it can be deep and personal. Nevertheless, love yourself and always give yourself the best shot.




How can exercise boost self-esteem?

All of us want to feel good about ourselves. When we are confident, we feel better emotionally and mentally and this reflects in a very positive way in our behaviors and improves our quality of life, everything from personal relationships to our professional endeavors.


Therefore, anything, which can help boost our self-confidence, is good for us. One of the best ways to boost your self-confidence is by exercising regularly. This not only good for self-assurance but has great health benefits.


Here Are 10 ways how exercising boosts your self-esteem:

1. Weight Control

Exercising along with healthy eating is the best way to control weight or lose weight. This is all about energy intake and energy burning.

Obviously, if you burn more energy than you take in, then the more you will lose weight. Being overweight is a confidence destroyer. Therefore, the better shape you are, the better you will feel.


2. Improves mood

There’s nothing better emotionally than a good workout. Before you think that this requires a trip to the gym, think again.

A good workout could be a brisk walk or a jog. In fact, anything that makes your body work physically harder can be a workout.

What this does is to stimulate brain chemicals like dopamine and serotonin, which promote a general feeling of well-being. The results are a reduction in stress and anxiety.


When you exercise aerobically, your bodies produces a little chemical called endorphins, which, scientifically speaking, are polypeptides, which are able to bind to the neuron receptors in the brain to give relief from pain.


Endorphins are not just produced by exercise. They are also triggered by deep-breathing, meditation, eating spicy food and deep laughter. Just don’t do all five at once.


Endorphins are believed to produce four key effects on the body. They relieve pain, they reduce stress, they enhance the immune system and they postpone the aging process.


It may be worth your while to stock up on some fitness equipment, they might make things easier for you.

You have the option to exercise outside but have an indoor stationary bike, that way, if it’s raining; there is no excuse not to exercise.


3. It’s good for the heart

Regular exercising lowers the risk of various heart-related conditions. Exercising has been proven to lower blood pressure, reduce problems associated with diabetes and can even help in fighting heart disease.

This is quite logical – if exercising reduces weight, then this means that the heart has to work less and in turn, the heart is much healthier. There is also less pressure on joints and other areas of the body.


4. Keeps the body in shape

This is slightly different from weight control. Being is shape involves having a well-toned body and better posture – all aspects connected with self-confidence.

When a person feels good about himself, it’s easier to make friends and more connections in life means more confidence.


5. More energy

If we don’t have the energy to do things, then everything becomes a chore. That can lead to feelings of feeling bad about oneself.

Regular exercise helps the whole body work more effectively. The result is that chores become responsibilities and the more responsibility we are coping with, the better we feel.


6. Better sleep

Regular exercise promotes good sleep. It is proven that sleep is necessary for general feelings of well-being. Sleep is also necessary for how we look.

Just imagine preparing for an important meeting and looking in the mirror and seeing dark circles under bloodshot eyes – how confident will you feel? Therefore, exercising will improve sleep. One word of warning – just doesn’t exercise too near bedtime.


7. Improves productivity

One of the best ways to clear the mind is to exercise regularly. Exercise gives you a chance to wipe the slate clean and start from new.

In addition, if you push yourself exercising you can realize new potentials and this, in turn, boosts self-confidence. Very often, what you thought was a major problem before exercising disappears after.


8. Give you something to look forward to

Once you have a reasonable schedule for exercising, you will start to look forward to it. This in itself is a confidence booster.

Once you start seeing the benefits of exercising, you will have the desire to continue and in the end, you feel better and look better.


9. Improves concentration

In general, exercising helps us to develop the necessary skills to concentrate on the task at hand.

This then trains us better when we have tasks or responsibilities to concentrate better, resulting in more praise and benefits.


10. Feelings of control and achievement

In general, exercising has so many benefits to health and mind that we can’t help having a feeling of control and achievement. Working out takes work, dedication, commitment, and care for oneself, and all this facilitates enormous feelings of confidence.


11. Prevents Diseases

Exercise lowers the risk of cardiovascular disease, improves your chances of surviving if you have heart problems, and lowers blood pressure.


Exercise increases insulin sensitivity. This means that the pancreas doesn’t have to work as hard every time we eat. Less load on the pancreas means it’s less likely to pack it in.


Increased insulin sensitivity means the body can more effectively control blood sugar levels, which helps in the prevention and management of diabetes.


Exercise has also been linked with better outcomes in cancer patients.


Exercise has great effects on the musculoskeletal system. Exercise can increase muscle mass, decrease body fat, increase bone density. It can strengthen tendons and ligaments.


Bone density is important for preventing osteoporosis. It is also great for maintaining strength and balance in the elderly population.


If you don’t exercise as you age your bone density decreases and you can lose your strength and balance. This makes you a prime candidate for a fall, which is bad news, especially if your bones aren’t as strong as they used to be.


12. Reduces Anxiety and Depression

Depression and Anxiety can lead to a feeling of isolation. Partaking in aerobic sports, one can choose to join a running club, swimming club, gym or any other sports club.


It’s an excellent way to gain the psychological benefits of aerobic activity, because it gets you out an about and can put you in positions where you HAVE to speak to people.


Aerobic exercise offers a distraction. For an hour or so each day, you can put yourself in a position where you are too busy worrying about the prospect of having to run another two miles before you can stop.


Burning excess fat and toning up can boost anyone’s confidence. Clothes fit better, and you receive compliments from friends. Which often is enough to begin to lift the heavy cloud of a mild depression.



13. Reduces Stress

Do you feel like the whole world is collapsing on top of you? I think everyone does at one stage or another. If you keep positive, it will pass. Aerobic exercise is a great way to keep positive.


When you are stressed, it is important to get enough sleep. Exercisers actually go to sleep faster, are more refreshed and have sharper memories.


Exercise increases the blood flow to the brain, bringing extra sugar and oxygen, which can help when concentrating.

And once again, the little endorphins can make you happier, making you feel like maybe it will all be ok after all.


14. Sharpen Memory

Get ready to win big at Go Fish. Regular physical activity boosts memory and ability to learn new things. Getting sweaty increases production of cells in hippocampus responsible for memory and learning.


For this reason, research has linked children’s brain development with level of physical fitness (take that, recess haters!). But exercise-based brainpower isn’t just for kids.


Even if it’s not as fun as a game of Red Rover, working out can boost memory among grown-ups, too. A study showed that running sprints improved vocabulary retention among healthy adults.


15. Boost Happy Chemicals

Jogging through a few miles on the ‘mill can be tough, but it’s worth the effort! Exercise releases endorphins, which create feelings of happiness and euphoria.


Studies have shown that exercise can even alleviate symptoms among the clinically depressed.

For this reason, docs recommend that people suffering from depression or anxiety (or those who are just feeling blue) pencil in plenty of gym time.


In some cases, exercise can be just as effective as antidepressant pills in treating depression.

Don’t worry if you’re not exactly the gym rat type — getting a happy buzz from working out for just 30 minutes a few times a week can instantly boost overall mood.


16. Prevent Cognitive Decline

It’s unpleasant, but it’s true — as we get older, our brains get a little  hazy. As aging and degenerative diseases like Alzheimer’s kill off brain cells, the noggin actually shrinks, losing many important brain functions in the process.


While exercise and a healthy diet can’t “cure” Alzheimer’s, they can help shore up the brain against cognitive decline that begins after age 45  .


Working out, especially between age 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.


17. Inspire Others

Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us.


Studies show that most people perform better on aerobic tests when paired up with a workout buddy.

Pin it to inspiration or good old-fashioned competition, nobody wants to let the other person down.


In fact, being part of a team is so powerful that it can actually raise athletes’ tolerances for pain. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!


Try incorporating regular exercising into your routine and you will experience the many benefits to your self-confidence that regular exercising gives.