The benefits of eating healthy!

Carrying on with the healthy eating regime, there are of course a number of key factors in your life as to why you should eat healthily - weight control is the obvious one, but what about for combating illness, infection and disease, and then what about the benefits on your physical well being - skin, hair, eyes condition, and finally to give you the fuel to do all the things that make up your day . . . including keeping up with your exercise regime. In the below read, sourced through 'ezinearticles' (http://EzineArticles.com/8860883) and written by Josef Bichler (http://EzineArticles.com/?expert=Josef_Bichler) there is some further advice on the reasons why.


Giving your body the right type of food is paramount to your overall health. Healthy eating is not about sticking to strict nutrition facts or depriving yourself totally from the food you love. Rather, it is about feeling mentally and physically great and having good energy levels, all of which be achieved by learning nutrition basics and making better food choices. The benefits of eating healthy by making some changes are exceptional. Apart from maintaining health and functioning organs in your body, healthy eating provides a wide array of benefits.

Less Illness and More Health!
As the saying goes: You are what you eat, and you become what you eat, whatever we eat reflects on our body. Unhealthy processed and fast foods affect the normal functioning of our body systems and can lead to obesity and illness. Eating healthy provides all the required nutrients for the body which help in proper functioning of our body organs. By improving body functions you are enhancing your immune system, which further helps in protecting against many chronic illnesses. Staying active and energetic is part of a good diet which is the key to a healthy body. Eating a well balanced diet provides good nutrition and energy to continue a healthy function of the body, and for supporting healthy growth and development. When the energy requirements of the body are right, you stay active and energetic throughout the day.

Weight Control Is Best Through Your Diet
It is no secret that exercise and a healthy diet are the keys to losing weight and maintaining it. Exercise and continuing with the wrong food will not bring your weight down, although exercise has many other health benefits and is an important part of a healthy lifestyle. Recent study has shown that half an hour of exercise will improve the brains "Plasticity". Plasticity in the brain is important for learning, memory, and motor skill conditions. This also strengthens connections between other cells and as well different brain cells. Weight loss is all about making the right food choices which will help you in losing weight and calories. Optimal body weight keeps you fit and healthy, and prevents you from many obesity related diseases. Some exercise with the right diet, less carbohydrates, processed food, and smaller portions on your plate will immediately bring your weight down.

Look Good and Feel Good
In today's lifestyle, where people are overtly conscious of the appearance, excessive weight will affect the good looks. Hence, weight control is one of the most important benefits of eating a healthy diet. Overeating and eating junk food can not only pack on kilos, it also disturbs your sleeping patterns. On the other hand just the opposite will happen; healthy food reduces stress and helps getting a good night's sleep. A restful sleep keeps your mind as well as body active ti face the next day with a better attitude. The first and most important step to make smarter food choices is to educate yourself about what your body needs. Reading the food nutritional labels and ingredients of all the food you eat, knowing about the nutritional content of the food product can help you decide whether a food or beverage fits in your eating plan. You can compare different food products and get to understand and knowing which one is good for your health and which is not!

All about this is knowing what to do. Education has become an arguable effective way to gain knowledge and being able to take control of your health. Your chances of success in your health will increase dramatically by following a lesson plan and getting the right information.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Diet or exercise . . . which is best for weight loss?

This is a frequently asked question and the ultimate answer is that there is no straight answer, as we are all individuals, live differently, having inherited different genes, and have a whole set of differing circumstances governing our daily lives - at work, rest and play. With this in mind I sourced this great little article from 'ezinearticles' once again (http://EzineArticles.com/8865632) and it is written by Anita Parker (http://EzineArticles.com/?expert=Anita_Parker) who once more gives us the benefit of her expert opinion, and is worthy of your attention . . . in case you were musing over this very question?

What has a greater impact on weight loss, diet or exercise?

This is a frequently asked question with an often-too-quick answer of, hands down, diet matters more than exercise for weight loss. Yes, you can lose weight by eating well yet being sedentary. And yes, you can gain weight by eating poorly despite exercising regularly. However, the best approach to weight loss is to not ask the question of which is better, diet or exercise. Instead, do both. Ask yourself, "What is the optimal diet plan and exercise program for me on my weight loss journey?"

Diet is calories entering your body, providing essential fuel for everything going on beneath your skin 24/7. During exercise, these calories are burned. When calories in (diet) versus calories out (exercise) are balanced, your weight is controlled. This statement is perhaps too simplistic, since not all calories are created equal and there are other factors of caloric storage and expenditure. However, the underlying concept holds true. Eat too much and your body will store excess calories as fat. Exercise too little and your body has no need to burn this excess stored fat. In other words, if you're serious about weight loss and overall health in general, include both diet and exercise in your plan.

For your diet, keep these two tips in mind: First, fill up on as many plant-based foods as possible (vegetables, fruits, healthy grains, legumes, lentils and nuts) while keeping added sugar, salt and animal-based fats to a bare minimum. Second, think super. Superfoods have above-and-beyond health benefits and even potential medical benefits. Blueberries, kale, oatmeal, avocado, black beans and chia are just a few examples of superfoods. FYI - so is dark chocolate. Every superfood you add to your daily intake potentially displaces a less desirable food choice. For example, choose a bowl of strawberries instead mindlessly inhaling a half a bag of licorice. Instead of focusing on what you shouldn't eat, concentrate on all the delicious, nutritious foods you can enjoy.

For your exercise, get help from a fitness professional so your time spent exercising is results-oriented and appropriate. Every balanced exercise program has three basic components: cardiovascular endurance, whole-body strength training, and flexibility. Each component is important for weight loss. Cardio burns carbohydrates and fat as fuel. Strength training keeps metabolism boosted for extra calories burned all day, every day. Flexibility training helps keep joints and muscles injury free, which is essential since weight loss efforts come to a halt if you're injured.

A good diet and regular exercise go hand-in-hand. Anyone willing to put the effort into healthful eating is usually interested in finding other ways to treat his or her body well, i.e. exercise. Anyone who enjoys regular exercise is also interested in fueling with good nutrition for optimum performance. Stop asking what is better for weight loss, diet or exercise. Just do both.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

5 habits for successfully losing weight . . . and, keeping it off!

It's a new year and so welcome to 2015. Many of you will have made new years resolutions, and hopefully you will all still be focused, committed and determined to achieve that resolution moving forward! It may involve diet, exercise, joining a gym, getting fit, healthy and shedding a few pounds or kilos. If that resolution surrounds your health, fitness, and wellbeing, then this article which I sourced from 'ezinearticles' (http://EzineArticles.com/8864441) and written by Michelle A. Masters - a qualified life coach, diet fitness and nutrition consultant specialising in working with clients to achieve successful permanent weight loss that suits them as individuals, their lifestyle, food preferences, time commitments, family and work situations (http://EzineArticles.com/?expert=Michelle_A_Masters) should prove to be invaluable reading.


When it comes to successful weight loss that stays off forever, habits are a big part of the puzzle, you are most probably aware of some of the habits that have prevented you from successfully losing weight in the past, but even though you may know what they are, it is not always easy to swap them for new healthier ones.

When you go on a diet you change what you eat and often how much exercise you do, but what happens when you reach your target weight and stop doing those things? Unless new habitual behaviours have been introduced to replace the old ones (which is never going to happen unless these new habitual behaviours are things you are happy doing) then the chances are all the weight you have lost will gradually go back on. You 'go on a diet' and then come 'off a diet' but what about the habits that led you to become overweight in the first place?

There are some core principles involved in making the lasting changes needed to be able to balance the way you eat with still being able to enjoy all the things you love. These are what help you determine exactly what is going to work for you, so you will be able to lose the weight you want and understand how to apply this knowledge whenever you need it in the future, knowing that you are completely in control of your weight at all times. How would that feel?

Which of these could be your defining habit for 2015 making it the year you successfully lose weight, feel amazing and achieve that life changing success you've always wanted?

1. Portion Control
Portion control can and has made a huge life changing difference for many people when it comes to successful, permanent weight loss. It's very easy to apply, easy to stick to and easy to get into the habit of, which is a definitive point in permanent weight maintenance. It is also the easiest way to be able to balance your Everyday Foods and your Sometimes Foods so that you really don't have to miss out on those treats that you love so much.

2. Keeping a Food and Exercise Diary
Next to portion control, keeping track of what you are eating and drinking is another big game changer. It's not everyone's favourite thing to do, but those who develop this habit (and you have to bear in mind, new habits take around 3 weeks to develop into habitual behaviours) have on record been the most successful at losing weight and then being able to maintain that weight loss going forward. By keeping a food diary you can learn so much about yourself, about the foods themselves, about how certain foods make you feel and much more.

3. Falling in Love with Exercise
Many many people's lives change significantly after discovering a love for exercise, not only from a weight loss point of view but also from a healthy balanced lifestyle perspective. Exercise, although not a massive game changer when it comes to weight loss, comes into its own in the weight maintenance game. The impact it can have mentally on improving mood, motivation, a sense of accomplishment and overall healthiness on the inside can become quite addictive, and you are never too old to become addicted!

4. Planning and Meal Preparation
A great deal of weight loss success can stem from becoming more organised and getting into the habit of planning and preparing your weekly food intake as much as possible. I have found this to be the biggest defining habit with people who are very 'time poor' and their dietary habits, and consequential weight gain, was determined most of the time from eating unhealthy, quick processed foods. With gradual changes in planning and preparation of meals, snacks and shopping this problem can be easily eliminated.

5. Finding Healthy Substitutes for Favourite Foods
This is also another big defining factor in weight loss success. By going in search of healthy alternatives to some of your most favourite 'unhealthy' foods, along with acquiring a baseline knowledge on food, nutrition and how it affects your body, significant changes in daily eating habits can come about with very little effort, which not only leads to weight loss but usually to finding out that you actually prefer the healthy substitutes in the end. Win Win!

For me it was falling in love with exercise and portion control, please feel free to leave your comments below and let me know if you have experienced any life changing habits which have led to your personal weight loss success, or if you are still working at it, if any of these habits sound like they might be something that could work for you.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

5 tips to jump start your diet.

2015 might be the year you have resolved to change your eating habits, to alter your diet, and to realign your food and beverage intake. This might be for the sake of losing weight, toning up, or getting that slim, trim body that you have always longed for. To support you in this process 'ezinearticles' have provided this (http://EzineArticles.com/8866316) written by Jon Allo (http://EzineArticles.com/?expert=Jon_Allo), providing some sage advice once again.


Sometimes we all need a little extra help losing weight. The problem you find with some diets is that they do not deliver all of the nutritional goodness that your body needs and they can be difficult to maintain. These 5 easy weight loss tips will to help you to avoid weight gain and will help you to give your diet a kick start.

1. Change Your Diet Slowly.
Don't try and change your diet too quickly. If you do you may struggle to stick with the changes because you'll have to instantly replace all the foods you're used to eating for unfamiliar healthy foods. Try making one small improvement to your diet each week. This will allow you to slowly but surely improve the quality of your diet and will help you to lose weight on a consistent basis without severe eating changes that you cannot maintain.

2. Start Walking More.
If you're currently overweight or your fitness level is low walking is one of the best weight loss techniques you can do. It is not very strenuous and is can easily fit into your daily schedule. To get started, try walking for an additional 10 minutes each day. Doing this will allow you to burn off an extra 280 calories per week. Once you can do this easily, raise the amount of walking you do and you'll start burning more calories and body fat on a daily basis.

3. Don't Stop Eating Your Favourite Foods Completely.
Losing weight is all about balance and there's no reason for you to stop eating your favourite foods once and for all. Although you will need to make adjustments to your diet, you can still enjoy your favourite foods in moderation and lose weight. A good way to balance healthy eating with your favourite foods is to follow an 80/20 rule where 80% of the calories you eat come from healthy foods and then 20% of the calories you eat come from other foods of your choice.

4. Find Some Exercise You Like Doing.
Exercise is something many people dread when they are trying to lose weight. But there are hundreds of different exercise options available and by giving some of them a try, you're sure to find at least one that you enjoy. You can try outside activities like cycling, running or walking or indoor exercise classes like aerobic, yoga or Zumba classes. Once you've found some exercises that are fun for you, make them part of your weekly routine to ramp up the amount of fat you burn.

5. Get Enough Sleep.
Sleep increases the amount of growth hormone in your body which supports fat burning and increases the amount of calories your body naturally burns. If you've not had enough sleep, your appetite is increased and you're much more likely to overeat. Sleep also affects your physical activity levels. If you've had a good night's sleep, you'll feel much more energized and be likely to move around more and burn extra calories.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Struggling to lose weight & get motivated?

Motivation is a key factor in your health, fitness and weight loss programme and it can make all the difference between your success or your failure in reaching your goals. We have touched on this before, and so maintaining a high level of motivation, the commitment to keep going, and the mental and emotional strength to continue is explored further in the article below. Sourced from 'ezinearticles' (http://EzineArticles.com/8810017) and written by Michelle Masters (http://EzineArticles.com/?expert=Michelle_A_Masters) this is a good read to keep your mind, and body, on track. Some of this you have seen before in other Posts, but it is worth reinforcing the message.



Struggling to get motivated when it comes to exercise? Try thinking about it in a different way

Exercise is DE-STRESS time: life is full of ups and downs, trials and tribulations. Exercise is a known de-stressor far superior in its effect to anything you could eat/drink or consume, and as with 'bad' addictions, the right kind of exercise for you can just as easily become addictive, that's one addiction I'm happy to have!

Exercise is your VENTING time: feeling the need to lash out at the world (or someone in particular) but can't in reality, use exercise to release these emotions and free yourself of those pent up angst's. Running, Boxing (Air Boxing) Kick Boxing, Weight Training all of these are great exercise for 'VENTING' phew, I feel better just thinking about it

Exercise is your THINKING time: get away from the daily grind and give yourself a chance to think through problems, worries or anything that may be playing on your mind, use your exercise time to tap into your intuitions that usually seem to flow more freely when the body is in motion.

Exercise time is ME time: how much of your time is spent doing either things you have to (work/cleaning) or things for other people (kids/partners) Think of your exercise time as your indulgence, time spent purely on you, which is why it needs to be things you really enjoy doing

Tips for Increasing Motivation

1. Book your exercise time the same as you would any other important appointment
2. Schedule other things around your exercising time
3. Keep your exercise plan varied, do something different each time, not only will this relieve boredom, but will also keep the body working in alternative ways = great for weight loss
4. Exercising with a friend/friends is definitely a big motivator for many people, not only does it make it more of an 'appointment' that you must keep, but as with most of life's experiences, more fun when shared
5. Try new things. If you are not particularly enjoying the exercising you are currently doing, look to try something new each week, you may find things you never new you loved doing, but you won't know unless you try.
6. Make it a way to meet new like minded friends, or set up your own little exercise group and invite people to join you, everyone loves to be inspired.

Top Recommended Exercise Activities for Weight Loss

Cardio Activities - Aim for 2-3x week

1. Brisk Walking (3.5mph at least)
2. Jogging
3. Swimming
4. High Intensity Interval Training (HIIT)
5. Zumba/Exercise DVD's
6. Cycling

Strength Training Activities - Aim for 2x week

1. Bodyweight Training
2. Strength Training - (Using Weights/Dumbbells/Kettlebells)
3. Core Strength Training - (ie Yoga/Pilates)
4. Resistance Training
5. Stretching

Some Everyday Calorie Burning Activities - Work it Baby!

1. Gardening - 2 hours = 400 Calories
2. Ironing - 1 hour = 140 calories
3. Painting - 3 hours = 1000 calories
4. Lawn Mowing - 1 hour = 300 calories
5. Car Washing - 20mins = 100 calories

Anything is better than nothing! It takes a little over a minute to knock out 50 squats, add a couple arm raises with dumbbells to your squats and you will get a reasonable all over body workout. So that's a minute to warm up (jumping jacks) a minute to do squats, and a minute to stretch out. 3 minutes!

It may not seem much but it's a start... and even this small amount can impact mood, motivation and get you back on an upward spiral. Remember to check with your doctor before embarking on any new exercise activities to make sure you are safe to do so, and check with someone knowledgeable if you are thinking of trying new exercises to make sure you have the techniques right and aren't going to injure yourself. Happy Exercising!

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

What does being fit really teach us?

So, we are well on the way! Over recent weeks we have looked at kick-starting your fitness goals, diet and healthy eating coupled with exercise and fitness and your mental and emotional approach - individually, in groups or with a PT, and what you need to do to sustain your efforts. Looking at 'ezinearticles' I came across this article which might help put your efforts in to some perspective and help to spur you on, if and when the doubts start to creep in to your mind. It's a good read, and will take five minutes or so of your time. Sourced at http://EzineArticles.com/8747921 and written by Art Forrosuelo (http://EzineArticles.com/?expert=Art_Forrosuelo)


We make choices in life. Each one of us is unique in our own ways. As individuals, our minds are in control of everything - those that we do, those that we want to do and those that we want to have. Our eagerness and determination to work hard in achieving the things that we think we can't do or the things that we think we can't have will determine our future.

Physical fitness as described in Wikipedia, is a general state of health and well-being or specifically the ability to perform aspects of sports or occupations. Physical fitness is generally achieved through correct nutrition, exercise, hygiene and rest. It is a set of attributes or characteristics that people have or achieve that relates to the ability to perform physical activity. Physical fitness means being healthy and free from illness and the ability to be involved in physical activities, such as running, jumping, swimming, weight lifting, etc. Since our first few years in school, we have been introduced to physical fitness and sports. Some of us discovered our talents and became athletes. Others would always try their best to excel in sports even if they believe that they don't have the said talent. They are those people who believe in the saying, "Hard work beats talent when talent doesn't work hard." Now, let's talk about those who are neither athletes nor enthusiasts. They are these type of people:

1. An average guy who wants to look better, have bigger arms, broader shoulders, thicker chest and finely carved abs. 
2. A person who thinks he or she is fat and aims to have a smaller waistline or a flat tummy. 
3. A skinny guy who wants to build more muscle. 
4. A man or a woman who wants to become stronger and feel better. 
5. An elderly who is fighting a disease and was advised by the doctor to start exercising. The main goal is to look better. Next is to feel better, stronger and healthier.

In my own opinion, physical fitness is a complex state. It is a definition of how a person lives his or her life. It is an enigmatic evidence of feeling great from inside out. It is a result of discipline, hard work, humility, curiosity, and perseverance.

These characteristics, for me, are the main ingredients in becoming successful in your fitness goals.

DISCIPLINE
Not eating your favorite comfort food or not drinking your favorite soda, getting yourself tired three, four or five times a week, spending your time running outside instead of just lying in bed - these are not a good idea to many. When you have discipline, you know that you have to do what you don't want to.

HARD WORK
Focusing on your goal, looking forward to achieving your desired body or physical ability and pushing yourself hard are not really hard to do at all. Always tell yourself to strive more for better results. Hard work pays off at the end of the day.

HUMILITY
Always keep in mind that you don't need to be better than someone else. There will always be that person who looks better than you or is stronger than you. Sometimes you will be that person too. There is no competition with anyone but yourself. Bragging about what you have will get you nowhere.

CURIOSITY
There are a lot of fitness experts and magazines online nowadays. Social media is one of the best ways to get advice and tips from. You only need to take the time to read those advice and tips and try applying them. Having a friend who is experienced in physical fitness will also be a bonus. But also limit yourself to hearsay.

PERSEVERANCE
There will be times that you get frustrated, unmotivated, hopeless and unprogressive. Don't just quit right away. Remember the first day of your workout until the next weeks, months and years that you feel a lot stronger than ever before. Never think of giving up and put to waste what you have already started. You will notice the changes in your body as you take pictures every now and then, either monthly or bimonthly, or anytime you want to take note of your progress.

As you take the journey to achieving your goals and having the physique that you always wanted, you will eventually learn and practice the qualities mentioned above. You will also get used to eating healthier foods and limit or exclude those unhealthy ones in your everyday meal. You will start to add and love more protein, green and leafy vegetables, healthy fats and fiber to your diet. But remember, there is no perfect diet, a very good advice or an excellent trainer to help you with your goal if your mind is not set to work with keen interest. In addition, you'll be more successful if you keep an open mind and be teachable all the time.

Although there will be times that you feel like your expectations are not met, you will feel like there are no changes in your body as how you want it to be. You'll be in the stage of reaching the so-called plateau and you notice that there is no progress anymore, you're not getting any bigger, leaner or stronger. Your only competition here is yourself. Every time you look in the mirror, you will see that person in front of you. You would always want to look better than that one there. Every time you feel like quitting, every time you feel tired and losing the drive, just think of what you will achieve when you keep going. You need to decide where you want to be. Are you contented with what you just have? Would you just accept the fact that you can't achieve something new for yourself? Or would you want to experience the triumph of conquering your limitations? As the great Arnold Schwarzenegger said, 'make your mind work for you, not against you'. You just have to be patient, continue doing what you have started, keep an open mind because everyday is a learning process, enjoy yourself until the day you realize that you have already reached your goal. By then, you will know exactly what I'm talking about right now.

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Eat to lose weight . . . but, make it a habit!

I sourced this article for you from one published on ezinearticles by Michelle Gholson (http://EzineArticles.com/?expert=Michele_Gholson and http://EzineArticles.com/8800022) and thought it would help in cementing your diet gaol and turning these in to your eating habit that in the long term will bring the dividends you are looking for, when combined with your exercise programme. Remembering that eating and a healthy balanced diet are almost half the challenge, this needs to be as much a ficus as your exercise regime, so pay attention and get planning . . . and make a habit of your diet routine too.


I get asked pretty regularly about my eating and fitness routines, and while discipline and motivation may be the initial stimuli to healthy living it is actually making it a habit that should get all the credit for its long-term success.

Your first reaction to that opening statement if you are like most of us is "Well that is all fine and dandy but who has the time to make it a habit? I work, I have a family and the holidays are here!" Believe it or not you do not need hours a day to lose weight, get fit, change eating patterns, be happy or less stressed. 30 minutes a day is sufficient and short enough of a time frame to make it a priority, that is where the discipline and motivation come in.

Research from US space agency NASA shows habits take only 30 days to create. So if you take 30 minutes a day for those 30 days you can transform your health and well being long-term as they will have become a habit! Once a habit it's more likely you'll stick with it and you won't be easily lured to every diet or fitness fad that comes along.

What about those bad habits that are so hard to break?

Try replacing old routines with new ones. For example if you always eat lunch at your desk start taking a walk somewhere to eat your lunch. This new pattern of moving your body may motivate you to join a gym and sweat a little at lunch. Try waking up 10 minutes earlier so you can pack your lunch rather than always buying it. This new pattern may lead you to perusing cookbooks and browsing the Internet for recipe inspiration at dinner so you can pack the leftovers for lunch the next day.

Habits must be achievable, enjoyable and rewarding; and it starts with motivating your mind. If you don't take the time initially to create a mindset of where you want to be and what you want to achieve, it'll be hard to decide what your new habits should be. So take some time to think about your values, goals, what drives you and where you want to be in 30 days. Define your goals and write them down.

Habits are easier to create and make stick when you are well rested. So sleep. When you get enough zzz's you are more energised, less stressed and your immune system is stronger. Consistent sleep patterns stabilise hormones so you'll also find it easier to lose weight.

What can you do in 30 minutes a day for a month to create life long wellness habits? Here are some ideas to get you started and if you are a newbie they are in order of importance:

• Go through your pantry and refrigerator to get rid of less than healthy, stale, out of date foods. This does not mean you deprived yourself (a sure way to fail in creating a habit), rather for 30 days commit to make certain foods i.e. cookies, ice cream, processed foods, refined carbs a treat rather than a daily occurrence. When the craving hits, buy 1 serving and eat it at the source where you are purchasing.

• Once a week, plan what you want to eat and items needed to stock your pantry/refrigerator. Browse your favourite cookbooks, peruse the Internet and magazines, and of course subscribe to my site which is a streamlined aid in meal preparation and recipe inspiration.

• Once or twice a week, go shopping with a list for those healthy foods rather than rushing last minute into the grocery and picking up in a panic too many convenience foods because you are behind the eight ball or worse hungry which encourages impulsive buying.

• Prepare your food! Since you have completed ideas 1-3 this should be effortless and fun.

• Move your body! If this is new to you, start with a manageable activity that you find fun. Or just add more walking into your daily life- at lunch, around the block, park at the back of parking lots when running errands, walk to an errand. Once your body is used to movement, you will want to move on to more challenging or new activities. Aim for at least 3xs per week once you reach this stage.

• Chronicle your progress. There is nothing like taking the time to write down what you have done in achieving goals/changing or creating habits. Being able to visually see a list of your achievements is pretty impactful - record it all - big and small as it is all significant!

Now that you are ready to create new healthy habits for long-term wellness, I'll leave you with this inspirational quote from Jim Rohn, popular teacher on success and happiness, "Motivation is what gets you started. Habit is what keeps you going".


Once again, some good simple easy to follow steps that if you make your plan, get committed, stick with it will become a habit in no time and you'll be well on your way. Remember though it's not just about the quality of the food you put in, but also the exercise you put out! The two go hand-in-hand!

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Healthy Weight Loss Diets

Your daily food and beverage intake is crucial to your success as you strive to lose weight and gain the body beautiful . . . or something close to it. Check out this article which I came across by Kristy Wiser (http://EzineArticles.com/?expert=Kristy_Wiser | Article Source: http://EzineArticles.com/8788952) which offers sage advice, and will help you on your journey.


Weight loss is a tricky topic. Lots of people are unhappy with their present weight, but most aren't sure how to change it - and many would be better off staying where they are. Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian, who can compare your weight with healthy norms to help you set realistic goals.

Are you looking for healthy weight loss diets that work? If you have been overweight for a long time you have probably tried your share of the many, many diets out there and failed to lose the weight or if you did lose some weight, failed to keep it off.

In fact, your weight is a balancing act, but the equation is simple: if you eat more calories than you burn, you gain weight. And if you eat fewer calories than you burn, you lose weight. Since 3,500 calories equals about one pound of fat, if you cut 500 calories from your typical diet each day, you'll lose approximately one pound a week.

What some people do not get is the fact that if you are going to lose weight and keep it off it will take dedication, perseverance, and a commitment to change the way you think about food and the way you live your life.

Most people who go on a diet are looking for instant gratification but in reality healthy weight loss diets will show you that if you are going to lose the weight and keep it off the process will be slow and steady not fast and furious. Permanent weight loss is not something that a "quick-fix" diet can achieve. Instead, think about weight loss as a permanent lifestyle change-a commitment to your health for life.

So what do you think you need to be successful? You need a meal plan that is balanced, tastes good, controls hunger, does away with cravings and increases your energy level. Lots of people eat when they're bored, lonely, or stressed, or keep eating long after they're full out of habit. Try to pay attention as you eat and stop when you're full. Avoid eating when you feel upset or bored - try to find something else to do instead (a walk around the block or a trip to the gym are good alternatives). You can accomplish this by sticking to a diet low in fat and eating at least five small meals a day. Eating five small meals a day will help keep your metabolism stoked and help you burn more fat.

Do not try to eliminate all fat from your diet, some fats are OK and your body needs fat in small amounts. Stay away from bad fats like saturated fats and trans fats. Good fats include the polyunsaturated fats found in olive oil and Omega 3 you get from eating fish.

Make sure to read the labels on your food and eat only the serving size amount. Portion control is the key to losing weight. If you give your body more calories than it needs you will gain weight. If you give your body the exact amount of calories it needs in a day you will maintain the weight you are right now. If you give your body less calories than it needs you will lose weight, it's just that simple.

And if you combine a little exercise with your new meal plan, you will be at your ideal weight before you know it. Get a good mix of cardio and strength training to improve heart and lung function and tone muscles to make them work more efficiently and aid in your weight loss effort. Toned muscle helps burn more fat even when you are asleep.

Even if you do all this and start eating healthier you still may not get all the nutrients you need on a daily basis. You may need to find a good supplement to take each day. If you do not know anything about supplements you can talk to you doctor, pharmacist, or local natural food store owner and get their recommendation. When you get all the nutrients you need each day you may find your cravings for certain foods will decrease.

People who have successfully lost weight and kept it off often rely on support from others to help them stay on course and get over any "bumps." Sometimes having a friend or partner who is also losing weight or maintaining their weight loss can help you stay motivated.

Follow these simple suggestions on healthy weight loss diets and exercise and you will lose the extra weight.


WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-

Getting you started - tips for your future!

Looking good and feeling great is the big thing right now - look around you on the billboards, in the glossy magazines, in the media. We share pictures, watch movies, read ads. and watch beauty pageants. Magazine covers set new perceptions for beauty and style. Fashion channels, movie stars, sports stars, rock bands and music stars other 15 minute wannabes dictate what is cool and what isn't and many of us seek to emulate that in some way.

So, if you want to achieve the look of a movie star but still live like a normal everyday person, you will need a regime for your exercise, your eating, your rest and relaxation . . . oh, and work too of course if that features in your life. A time table with all the obligations, meetings and plans for the week. That should help you schedule your time more effectively and allow you to achieve your aims.

Eating
The first element in your regime should be the right diet. Vegetables, fruits and meat should be always on your table. Try to eat as many different colours in the food categories as you can. At least twice a week, you can have vegetarian days when you will eat no meat, but protein is still available through nuts, cereals and pulses. These will have the function of cleaning your body from the inside out. Exclude alcohol and fried foods from your menu as much as possible. My personal advice is to decrease the amount of bread and sweets too but do not remove them totally from your menu. If you are eating bread go for Artisan breads, wholemeal or wholegrain varieties that might costs a little more, but are heaps better . . . and stay away for mass produced supermarket cotton wool bread that sells for a dollar!

Food Quality
Always seek out the best quality fresh produce you can - direct from quality retailers, wholesalers, farmers markets or even the growers direct if you can. When shopping go for as many coloured ingredients in your shopping basket as you can - variety is good and healthy and nutritious - and this extends to vegetables and fruits. That's a great way to gain mass and protect your body from illnesses. Fresh, wholesome, nutritious products supply the body with all that is needed for a healthy diet and healthy living. Our bodies can handle a lot if the proper food is consumed, and we maintain such a regime. Make fresh fish a part of your weekly meal plan too in place of red meat - ideally grilled, baked or barbecued, and chicken too cooked in a similar manner - these too can be purchased fresh, organically, and practically ready prepared for you to just season and cook.

Relax
Sleep is extremely important to maintain our bodies and our mental well being. Our muscles regenerate during the sleeping hours. Our minds relax from the daily stress and allow fresh thoughts to occupy our brains. Make sure you sleep well. Noises, odours or other uncomfortable influences will lower the quality of your sleep and you will wake less refreshed and rejuvenated. The air should be clean in the room. Humidity must be low or at normal levels. Where you can, keep a window open slightly to allow for the circulation of fresh air.

Training
Training and exercise is the final part of the weight-loss healthy regime, and your maintenance of a programme going forward. If you skip on any of these key components your results won't be nearly as satisfying or sustainable. Remember that you are on a journey - be prepared to train for months and to maintain your exercise routine and your healthy eating habits from this day forward and potentially for the rest of your life - your body will thank-you and reward you for it in more ways that you can imagine. My training routine takes in five mornings a week, I cycle in between time, take the stairs almost every time, eat plenty of fruit and vegetables, and don't drink to excess. I believe we look our best when we are healthy, fit and energised and so I try to train all my muscles in a mixed routine across the week - cardio and weights.

Other stuff
Aside from all the fitness, exercise and new found eating and drinking habits we need to get along with our daily lives. In your early days I advocate to have a 'To Do' list with the obligations for the next day - your targets and objectives clearly mapped out. This will ensure you stay on course, keep motivated and give you an incentive to 'reward' yourself at the end of week.

Give yourself time to relax and to do hobbies and pastimes too - me time! Dedicate time to family, friends and loved ones and allow yourself some time off from your new found exercise world. This is important also for your mental and emotional health.

Just a few things here then to help further set the tone and get you in the 'zone' for what last ahead!

WhyWeight - don't hesitate, participate, before it's too late!

-Steve, at WhyWeight-