Breaking your FAST FOOD habit

by Troy Clarks


Everyone always knows that it is easy to put on weight and always damned hard to lose it. Eating of course is one of life's simple pleasure and refraining from eating certain foods can have large impacts both physically and psychologically, which can not be overlooked. Nobody likes to give up a pleasure which is one of the reasons why people go further and further into the fat without taking steps to stop the process. Recent data has shown that the body does not respond to diets the way that was previously thought. The body seems to adapt to changes in your diet by making fat harder to burn as it believes it is going through a period in which it may not have access to as much food. It cannot discern between actual lean times and a diet.
Another problem that our bodies are facing is the widespread use of fast foods, snacks and soft drinks. Fast food is a highly powered food that convinces the stomach into coming back for more. Despite the fact that one large burger contains the entire caloric equivalent of an entire meal, the burger isn't usually large enough to fill the stomach of an adult person so people eat more fries and wash it down with sugared water. This is devastating for your body, your body get far too many calories, far too much fat and salt and far too much sugar. The largely sedentary lifestyles led by the majority of urban residents ensures that these excess calories are stored as fat causing your weight to increase.
Snacks are another thing which can pose a threat to your healthy lifestyle by increasing your calories and by being too readily available when hunger strikes. The correct option for a between meal snack has to be fruit. Packed full of vitamins and fibre it is a fair better choice then chips of chocolate. A very important thing to remember is that it's not impossible to kick a bad habit. By ignoring your temptation for foods such as chips you will gradually lose interest in them and you will often look forward to your fruit snack. Once bad snack foods are no longer a staple of your diet you will find yourself wondering what's so good about them after all.
About the Author
For further health information visit the owners website as www.yourhealthjourney.com

The Importance Of Self Motivation

by: Sylvia Jameson


Reaching a goal is easier said than done. There are times when it gets hard to be motivated especially when you don’t feel like trying. These are the times that show if you are self confident enough to stay the course. You can’t pretend to be successful, you have to be motivated. So what can you do? If you lack confidence in yourself you should figure out what your issues are and make a plan to change. You will have to be honest as you can and write down a list of things that bother you and what you can improve on. Make a plan for your spiritual side as well. This is important because it will help you withstand the troubles life brings. It takes time to change so be patient. If you start right now you will eventually change your future. The following are five tips to help you stay motivated. To stay motivated you will need a plan. Read through books and articles if you need sources, books by people like Tony Robbins can be useful. Write down ideas that you think will help you get motivated. You may start to find more as you begin to write them down. Break your long term goals into short term goals and each day and night write a goal for the next day. If you focus on small steps you will eventually accomplish your goal. Use bright post-it notes to write down all the positive things that will happen if you accomplish your goals. Stick them all over your home to remind you not to give up. Eat well, exercise regularly and get a good night’s sleep. These three will keep your body at optimum shape so you can focus on the day’s goals. For each milestone make sure you have a reward. Take some time for your self. You can soak in the tub or take a nap or buy a new outfit, anything that will make you feel good about your accomplishments. When bad days come along remember that there is always tomorrow. If your mood stays the same it might be a sign of depression. Issues such as depression can hamper your goals so make sure you check it out. When you reach your goals you will know yourself in a way you would never believed possible. Never quit no matter what because if you follow these tips and are successful you can do it all over again.
About The Author
Sylvia Jameson is a staff writer at http://www.successguidemap.com and is an occasional contributor to several other websites, including http://www.education-digest.com.

Weight Loss and How To Snack Cleverly

by: Eva Moffat

Copyright 2006 Eva Moffat

Weight Loss and Snacking - can they go together? Snacking in itself is not bad for you, but it’s your choice of what food you eat to tide you over until your next meal that can be the baddie. If you snack on junk food, that is usually full of unhealthy fat, you will be more likely to have a weight gain rather than a weight loss. Here are 7 ways you can snack and not mess up your weight loss programme: • Healthy Snacks, give them a fair try • Keep away from Trans Fats • Read the small print on the labels • Energy Bars are not all they are cracked up to be • You don’t have to have a snack just because the clock says it’s time • High fat snacks ….. run a mile • Ignore the TV ads that tempt you to eat unwisely Healthy Snacks, Give Them A Try If you must snack, go for the healthy alternatives. In the fridge or your lunch box have some ready prepared fruit and vegetables. You could peel a carrot, slice it up into bite size pieces and chew on it slowly. You will be amazed at how quickly this will satisfy you. And as mother used to tell you, ‘Eating carrots will help you see in the dark.’ Or have a nice crispy apple. Wash it but don’t peel it. Most of the goodness is in the skin. Low fat biscuits can also help to keep you on track. Have foods that are baked or grilled rather than fried. Keep Away From Trans Fats Trans Fats (bad fats) are the fats that raise your Cholesterol. Cholesterol is the fat that clogs up your arteries, and as the blood is unable to flow smoothly, it can have the effect of giving you high blood pressure. High blood pressure can cause heart problems or strokes. Foods containing Trans Fats could be found in Microwave Snack foods. If you see ‘partially hydrogenated oils’ listed on the label, alarm bells should be ringing in your head. Read The Small Print On The Labels Get out your magnifying glass, be like Sherlock Holmes and play detective. Study the labels on the food you buy. Forget about the adverts telling you how wonderful they are, rather check for yourself what’s in it. What you are looking for is the Nutritional Value. The label should tell you: • How many calories are in each portion? • Grams of fat per portion • Saturated Fat • Trans Fat • How much calcium is in each portion • Protein • Sugar • Salt Work out for yourself, how much salt you are eating each day. It has been found that we should not be eating more than 6 grams of salt each day. You may be shocked to find that you are having more than your daily recommended amount of salt in one meal, so you could be over your limit if you eat more than one meal a day. Also if the label says it contains Trans Fat. Do yourself a big favour and put the packet/tin back on the shelf and your heart will thank you for it. Be sure to check how the manufacturers work out what they consider a portion. Often their portions are for birds and I mean the feathered type. Energy Bars Are Not All They Are Cracked Up To Be Those bars that are said to be packed with energy and power, should be scrutinised for what’s in it. It’s a common belief that sugar gives you energy. But too much sugar can mean you end up with higher blood sugar levels than your body can cope with. Maybe the label tells you that the bar is low in Carbohydrates, that’s fine, but what it doesn’t tell you, is that it is also low in fibre and probably higher in fat. Be afraid; be very afraid, if it tastes good … it’s likely to be loaded with sugar. So ideally, the perfect energy bar for you should contain the following. • At least 3 grams of Fibre • At least 5 grams of Protein • Lower amounts of fat • No saturated fat • And fewer than 20 grams of sugar. • Low in salt You Don’t Have To Have A Snack Just Because The Clock Says It Is Time If you have got into the habit of having a snack at 11.00 in the morning and again at 3.00 pm, do you really need it? Say you had a high protein breakfast or lunch you should manage to get through to your next meal without the need to snack. Yet if you had a high carbohydrate meal (either breakfast or lunch) you probably will be peckish, so a snack will prevent you from going into starvation mode. Why is a High Protein meal better than a High Carbohydrate one? The High Protein meal will be digested more slowly, so filling you up gradually over several hours. While the High Carbohydrate meal fills you up instantly, but you will be feeling hungry much sooner. As High Carbohydrates are normally full of Calories, then having a High Carbohydrate snack as well, thus taking in even more calories, that weight loss plan you have been following is now about to fly out the window. So if the clock tells you it’s snack time, only have a snack if you are really hungry. Then have a High Protein snack, it’s much less Calories in it. High Fat Snacks … Run A Mile High Fat snacks can encourage you to overeat. Pennsylvania State University Researchers did a test on some rats, they fed the rats a High Fat diet; this resulted in the rats overeating. The researchers compared these results with rats fed a Low Fat diet. The conclusion the Researchers came to was that there is a Hormone that is secreted then sends a message to the brain saying, ‘Stop eating now, you’re full up’. But on a High Fat diet, this Hormone was suppressed, and so the rats just went on eating. . Ignore The TV Ads That Tempt You To Eat Unwisely While you are watching TV, especially during Prime Time, have you noticed the number of adverts for snack foods? And of course these snacks are made up of junk foods; high in fat and salt. As we know, these advertisers are paying thousands of pounds to get their adverts put in these prime spots. So the TV viewer is suddenly convinced that they are in need of a snack. Sure enough, when next at the Supermarket, he/she will deliberately seek out that advertised product. The mentality is …… if it’s advertised on the TV it must be good. The advertiser has won again. And you lose your weight loss goals.
About The Author
Eva Moffat has helped many people with their Weight Loss problems over the years. Now it is your turn to be helped. For more of Eva’s practical help, visit Eva’s Weight Loss Site http://eva-moffats-free-weight-loss-info.blogspot.com

Keeping Fit For Little To No Cash

by: Kadence Buchanan

Do you want to have a more firm physique, but lack the money or simply don't want to attend a fitness center ? Well, there's good news. There are plenty of exercises that you can do around the house to keep yourself in tip top shape. One important basic guideline for keeping in shape is to walk as often as you possibly can. Simply walking around the house while you're on the phone is one easy way to help add some work-out into your life. When in the office or at school, take the stairs as opposed to the elevator. Climbing stairs is a very aerobic activity that can really pay off when done regularly. Sit-ups and push-ups can be conveniently done while facing downtime at home; a commercial break from TV provides ample opportunity for you to get a set of these exercises done. Jumping jacks are an oft-overlooked method of keeping in shape that requires no equipment as well. If you'd like to build muscle, you can make simple weights out of empty milk gallons. These weights can be used in a host of different exercises that can help to build muscle. Another thing to consider is the possibility of a pull-up bar in the household. Helping to keep your arms and chest strong, any overhead pipe or ledge that is secure enough to hold your weight can be used for pull-ups. In addition to helping you improve your physique, regular exercise has many beneficial effects on your mental health. Depression can be warded off sometimes simply by maintaining an exercise routine. The United States Government has even stated that, quote, "We now have evidence to support the claim that exercise is related to positive mental health as indicated by relief in symptoms of depression and anxiety." A test performed by researchers at Duke University found that people with cases of depression that began an exercise regimen 3 times a week overcame their depression with no anti-depressants at a rate of 60 percent! That research is proof positive that in addition to the physical benefits of exercise, there is a strong mental benefit. If you are just beginning a workout regimen, it may be a good idea to check in with your doctor for a physical. A simple physical can help you to ensure that you're getting the proper program started for your body.
About The Author
Kadence Buchanan writes articles for http://universeofbeauty.net/ - In addition, Kadence also writes articles for http://allaboutourhealth.net/ and http://forahealthywoman.com/

Ten Golden Rules of Dieting

by: Scott Haywood
Modifying our diet is one of the keys to losing weight.
But the statistics on diet successes aren't good and only a very small percentage of dieters achieve permanent weight loss.
To help you become one of those that do achieve permanent weight loss from dieting, here are Ten Golden Rules to Dieting that you can trust to help you lose those unwanted inches and pounds.
Rule 1: Never Skip Breakfast
The old saying that 'breakfast is the most important meal of the day' is certainly on the money when it comes to dieting.
Nothing gets our metabolism going faster than breakfast after a good night's sleep.
Sleeping causes our metabolism to slow right down and breakfast kick-starts it again for us.
But always remember that just as important as having breakfast itself, it's also important to choose healthy breakfast options like wholegrain cereals and breads, low-fat dairy products like milk and yogurt, and fruit or fruit juice.
Rule 2: Drink Plenty of Water and Get Plenty of Sleep
Drinking plenty of water and getting enough sleep are critically important when we are dieting.
As well as helping to keep us healthy, drinking sufficient amounts of water can help us when dieting because it helps keep us feeling full and stops us from feeling hungry, and when we drink plenty of water we usually drink less soda, coffee and alcohol, all of which can add significant amounts of calories to our daily intake.
New links to the importance of sleep to weight loss are being uncovered all the time.
One case in point was a series of studies published in the Journal of the American Medical Association which showed that sleep loss can make weight loss far more difficult than it needs to be.
So to make sure your weight loss doesn't encounter any hidden barriers to success, drink lots of water and get plenty of sleep.
Rule 3: Count your Calories
Do you know how many calories you need to maintain your current weight and do you know how many calories you therefore need to consume in order to lose weight?
Once you know these things, you also need to keep track of how many calories you consume each day so that you can compare them to your target and make any necessary adjustments.
Writing down your calorie consumption after each meal will help you realize how much of an effect the little piece of candy here and the occasional cookie there has on your weight.
Writing down your calorie consumption needn't be hard, most of us eat the same things week in week out so chances are you'll only need to get to know the energy values of a relatively small number of foods and drinks in order to keep track.
Rule 4: Don't try to lose weight quickly
Gaining significant weight usually takes years and so should losing a significant amount of weight.
Our bodies don't like sudden and significant change; in fact it is built to resist it.
This resistance has a scientific name called homeostasis.
When our body heats up to a temperature above its preferred level what happens?
We sweat, which is an automatic response designed to cool us down to the preferred level again. That's homeostasis at work.
When we lose weight too quickly, what happens?
Our body automatically slows down its metabolism, that is, the rate at which we burn energy to survive and function. That's homeostasis at work again.
In addition to keeping our body from fighting against us on the weight loss front, losing weight too quickly doesn't work because early rapid weight loss usually results from losing body fluid and muscle tissue which is not healthy nor helpful in our battle to lose weight.
Rapid and significant weight loss from dieting alone is usually indicative of a very calorie restrictive diet which is also counterproductive because for most of us it is unsustainable.
Rule 5: It's not just what you eat that counts
Weight gain isn't a sign that we have been eating the wrong food; it is a sign that we have been eating too much food.
The great news about this is that we don't need to all start eating lettuce to lose weight; we just may need to cut down a little on the foods we enjoy each day.
Rule 6: Keeping your metabolism up
Muscle and activity keep our metabolism up which is why weight training to build or maintain our muscle mass and aerobic activity like walking, jogging, cycling and swimming are so important to those of us wanting to lose weight
Dieting alone is not the best route to weight loss and to staying in an ideal weight range.
To lose weight safely and keep it off for as long as possible, always combine dieting and exercise.
Rule 7: You won't continue to eat foods you don't like
Most diets fail because they require us to eat plenty of foods we don't actually like.
If we don't like what we're eating we're not going to stick with our diet for more than a week or two.
The key to successful dieting is to reduce the amount we eat and introduce healthier and lower calorie options of the foods we like gradually into our diet over time.
Rule 8: Watch what you drink as well as eat
Almost everything we drink, except water, has calories in it.
Drinks highest in calories are typically sodas, colas and alcoholic drinks.
If we typically drink a lot of any of these high calorie drinks, it may be them and not what we're eating that is causing us to get fat.
This being the case, for many of us simply reducing these drinks or eliminating them altogether from our diet may be all that is necessary for us to lose a significant amount of fat and weight.
Rule 9: Avoid extremes of any kind
Balance is not only the key to a happy, healthy life; it is also the key to a healthy diet and dieting.
Be very weary of any diets that completely cut out some foods or food groups or severely limit some foods or food groups, for example very low or no-carb diets.
Diets that are extreme in one way or another are likely to be very unhealthy at best and very dangerous to our health at worst.
If you're ever considering such a diet, which will probably promise very rapid and significant results, remember what we said about rapid weight loss and how our body is designed to maintain the status quo.
Rule 10: Seek help
If you have a lot of weight to lose, you've got a better chance of success if you get help.
If your weight is affecting your health to such an extent that it is or is becoming life-threatening or is leading to you suffering from weight related diseases like type-2 diabetes, seek medical help from a doctor or professional help from a dietician or another suitably qualified health care professional to lose weight immediately.
Even if your weight isn't directly affecting your health now, it is a great idea to get help in your battle against the bulge from professionals like dieticians, personal trainers, gyms, psychologists (overeating is often caused by emotional factors) or weight loss program providers and other weight loss specialists.
In addition to getting professional help, non-professional help, support and encouragement is also vital in improving your chances of dieting success.
For this type of help turn to friends, family and the support of other people with similar weight related goals, such as those that can be found on weight loss forums.
Good luck with your weight loss and remember that if you keep in mind the ten golden rules of dieting you are sure to be a dieting success story in the making.
About The Author
Scott Haywood is the editor of Australia's two premier weight loss websites, www.weightloss.com.au and www.weightlossdirectory.com.au.

Top 7 FREE Fitness Newsletters

by: Marc David

I've been involved for what it seems like full-time fitness for 16 years. Over the years (certainly since 2003), I've extensively examined my own success and the success of others for "keys" to success. Why? Because I'm a big believer in this concept:
***Success Can Be Duplicated***
That depends simply upon finding a plan that works and then working the plan that you found.
I'm gonna save you some time in looking. :-) I'm about to reveal my findings.
You see, there are some universal keys to "making it work" with any fitness program. Now, quite obviously, I can't thoroughly explain each of them in this short article. So, what I'm going to do is list them with a brief explanation, and then provide you with a completely free resource for each of them that will give you greater insight. These are resources that I've learned wheelbarrows full of wisdom from the information contained in them. Out of the 3 billion and growing websites on the planet, you can't go wrong with these.
There are seven cream of the crop online fitness newsletters...
1. Marc David's - BeginningBodybuilding Success begins with an "understanding". That is, you figure out the basics, you learn about such concepts like nutrition, training and supplements and with that insight, you propel yourself to even great heights. Everything fitness is based on fundamentals. Learn those fundamentals and you'll get past the beginner stages.
** Marc David has a free PDF report entitled, "Top 12 Beginner Mistakes" which you can download at http://www.beginning-bodybuilding.com/files/FITNESS.pdf
** Additionally, I recommend you check out the free mini- course at http://www.beginning-bodybuilding.com entitled, "Beginning-Bodybuilding: What Every Beginner Should Know But Probably Doesn't".
2. Tom Venuto's - BurntheFat While Tom does sell a nutritional bible that sets the gold standard in quality fitness books, he doesn't stop there. BurntheFat's newsletter is crammed full of content each week. I'm amazed that Tom keeps it up week after week with top quality information. I'll be the first to admit he's a mentor to me. His tag line "The Honest Fitness Site" is entirely true!
** If you need to learn about building muscle or burning body fat, you will find Tom's short newsletter to be invaluable. Grab a copy at http://burnthefat.beginningbodybuilding.com
** For a really quick start, I'd recommend listening to some fitness audio that covers topics on nutrition, training and supplements in a nice but short question and answer format. Most of the audio is only 5 minutes per topic. Take a look at http://bodybuildinglive.blogspot.com
3. Kyle Battis' - HomeGymSecrets Another one of those NSCA- CPT guys (for those who don't know, that is a serious personal training certification), Kyle does a sensation job of giving out the goods. He writes articles and answers questions in a non-typical format. That means he writes to you like you were the only person in the room. Plus he's got this weekly audio series that is short, to the point and just plain powerful.
** Kyle Battis has put together a home gym secrets newsletter that reveals how to build an effective home gym. There's also great tips on nutrition, training and he breaks up some of those nasty myths too! You can download a free copy of it at http://homegymsecrets.beginningbodybuilding.com
4. Jon Benson's - FitOver40 Jon is the "king of the hill" when it comes to making a life change and solving his own problems. Jon examines his own situation and proves that it's never too late to make changes at any age that are significant. His newsletter is passionate and leading in bodybuilding and fitness for those over 40. However, I find it valuable regardless of your age.
** If there's one "expert" on working out when you are older, it's Jon. His newsletter and information is an eye- opener for those who just think after 40 it's over. Nothing could be further from the truth. See what Jon has to say at http://fitover40.beginningbodybuilding.com
5. Lewis Wolk's - AtoZ Fitness Exceptional information is just the start. Somehow this guy convinced many experts (including myself) to contribute weekly articles. You'll find featured articles on health and fitness, recipes, workout tips and tricks and so much more. First class authors contribute to A to Z Fitness weekly. There's so much content, you might as well print it out.
** There is a short mini-course entitled "6 Simple Steps to Success in 6 Days: You will learn how to transform your self image into a solid reality using a simple (but effective) step by step method & start getting real results in 30 days.. Just go to http://allstarsecrets.beginningbodybuilding.com
6. David Grisaffi's - Firm Your Abs The problem that most people run into is this: they don't have any idea how to get a 6 pack of abdominals. They rush out and buy more fat burner pills and the latest in ab technology. What they don't do is find information. David is a top-notch personal training who focus on the abs and techniques that you can use to show them off.
** David has a great "16 Tips To Maximize Your Fat Loss" report. You can grab a complimentary copy at http://flattenyourabs.beginningbodybuilding.com
7. Nick Nilsson's - BetterU Nick is the creator of the "Best Exercises You've Never Heard Of" series. He doesn't a bang up job on book reviews and his weight training and fitness newsletter is just one of those you'll read, file away and refer back to again. Nick's given me some real neat exercises I've used that nobody in my gym has ever seen. The more you know, the easier it becomes. He's even got things you can do on the road if you travel a lot. Pack your suitcase extra heavy and make your lats bigger.
** Nick has an entertaining and second to none fitness newsletter that you'll enjoy. His writing style is smart and you'll even get a complimentary copy of "79 Fat Loss and Exercise Questions Answered" all at http://betteru.beginningbodybuilding.com
And you'll have the final - and most entertaining - resource in place.
These are the seven "newsletters" to "making it work" with any fitness program.
Use them wisely and you'll soon be opening the door to greater success.
Copyright 2006 Marc David
About The Author
Marc David is changing lives at his membership site, UncensoredBodybuildingLive. If you'd like to get exclusive articles, audio and tools found nowhere else on the planet, drop by today at http://www.uncensoredbodybuildinglive.com

Health And Fitness - How To Get Great Body Shape-Stay Fit And Healthy

Most people know that having health and fitness is important. Many try to stay fit and healthy to get a great body shape. The question is do people know the benefits of being fit and healthy or how to get that great body shape they yearned so much for?
Unfortunately not, otherwise there will not be such high dropout rates in gyms all over the world and people getting fatter and fatter.
• Benefits of good health and fitness :-
1) Day to day chores are so much easier – Because you are fit, you will not tire that easily and chores such as gardening, carrying stuff , bending over or climbing up to pick up things will be so much easier.
2) Enjoy life better – Since daily chores are no longer chores, you are able to do more things and faster. Savor your productivity and efficiency.
3) Save money and live longer – Save money on your medical expenses from diseases that strike unhealthy and obese people. Your risk of high blood pressure, heart attacks, stroke and some form of cancers, all of which are deadly is reduced significantly when you stay fit and are in great health.
4) Your posture and confidence improve – Because you are stronger, your strong muscles hold up your skeletal structure will. This improves your body posture and your confidence will soar.
5) Look great in your clothes – You will carry your clothes well because you are no longer flabby or skinny with your clothes either too tight or too lose.
6) Attractive hunk – Gone will be the days when your body shape was the butt of jokes. Instead, people will ogle and admire your new attractive body. A body that many people will die for.
There are many more benefits for having great health and fitness. Too many to mention in just one article. So we shall go on to discuss how to be in great body shape, fit and healthy.
• How to be in great body shape-stay fit and healthy
Just three things.
1) Healthy eating habits and healthy lifestyle – You are what you eat. So if you eat unhealthy food, you will be unhealthy. Thus avoid saturated and trans fat. Eat less sugary stuff and sodium. Avoid alcohol and quit smoking. Drink plenty of water and remember what your mum used to say, “Take your vitamins.”
2) Do cardio exercises – It toughens up your heart and lungs. Cardio exercises are great for your respiratory and cardiovascular system. Best of all, it burns tons of calories.
3) Lift weights – Build muscles for a toned and defined body. With muscles come strength and with more strength you will be able to do many more things than just having a sexy muscular body.
So you can see, it is not that difficult to be fit and healthy. Having a great body shape along the way is indeed a bonus. So have you written out a plan for your health and fitness goals?

by: Chris Chew