The Best Free Weight Loss Program for natural weight loss

Is permanent weight loss without pills, patches or powders possible? Yes, it is. In fact the best way to lose weight is completely natural. Three small steps - that's all it takes for the simplest weight loss program in the world. And best of all these steps are free! You have everything you need already so you can start right away.

The best things in life are free and that is truly the case when it comes to planning your weight loss program.

Whatever you do, don't waste your money on diet patches, pills and potions - they may harm you and they will certainly harm your wallet. Stand well clear of anything which is supposed to help you lose weight that hasn't been prescribed by your doctor.

After all you already own everything you need to lose weight. You don't need the latest diet program. You don't need more fitness equipment gathering dust in a corner. You don't need a gym membership. You don't need diet foods. How much have you paid in the past for all the diet books and paraphernalia that were meant to help you but had no lasting effect on your weight?

To start a successful natural weight loss program you just need the following basic plan:-

1. Eat good healthy home cooked food

Healthy in this case means low in fat, sugar and salt and with plenty of fruit and vegetables, natural whole grains and lean proteins. There are a ton of fantastic healthy and delicious recipes out there that you can use. You'll find them on the internet, in your own cookbooks or you can borrow recipe books from the library. Select the best meals you can and create a weekly meal plan. Enjoy your food more on your weight loss program than ever before! Plan your meals on a weekly basis and keep to it. Your shopping list becomes your best ally in your weight loss plan.

Eating out is often the downfall in any weight loss program. If you can't avoid it, and especially if you eat out a lot, choose your restaurants with care and select the healthiest dishes from the menu. You could also ask them to prepare something healthy - most good restaurants would be able to provide plain fish or chicken for you with a salad (dressing on the side!)

2. Don't eat unless you are physically hungry and stop eating as soon as you are satisfied

If you are overweight, you can be sure that you have eaten more food than your body needs in terms of calories. Chances are you've done that both through your choices of food - high in fat and sugar - which bulks up your body without filling you up and also through eating larger portion sizes than you really need of everything.

If you've forgotten what a normal portion is, it's best to think of a meal as being about the size of your two clenched fists. Put that much on your plate to start with and see how it feels to eat that much. About right? Stop there. Too little? Have a spoonful more or fill up on salad or vegetables - you can't do much harm with them!

3. Add as much movement into your day as you can

Most weight loss programs have an exercise element. Great though this is in theory, it's where many people give up. It's just too demoralizing when you go red in the face, sweating and heart pounding after a couple of minutes when you're supposed to do twenty! Twenty minutes! You're lucky if you can do five. Why put yourself through this when you're clearly not ready?

The best way to add more movement into your day is by walking. Walk everywhere! It's free! If you can afford it, get a pedometer and measure how much you're doing each day. Aim for 10,000 steps every day when you're trying to lose weight - it's also great to stay at that level once you reach your target - it will help you stay slim.

If you're not fit, check with your doctor and start with a few hundred steps, adding to your total every day. If you don't have a pedometer, keep a note of your progress by counting the number of minutes you walk and get a rough idea of the distance you've covered (for example, one block and two lamp-posts), gradually increasing both as you get fitter.

You can walk whatever the weather if you have the right clothes and footwear or you can just walk around your home or the shops - it really doesn't matter as long as you move!

Of course there are more things you can do to lose weight, but these three offer the best start to any weight loss plan. There would be far fewer overweight people in the world if everyone followed these simple and natural steps. Weight loss programs make things complicated because they need to differentiate themselves from each other. They are not just going to tell you the obvious - they have to wrap it up in ratios and percentages, points and calories, rules and regulations until you can't live a normal life and follow them.

Free yourself from the latest diet fad and just start by following these steps. Weight loss, though still not as easy as falling off the proverbial log - we know that is just a fantasy - will happen more easily than ever before and in a completely natural way which gives lasting results.

Copyright 2005, Janice Elizabeth Small


ABOUT THE AUTHOR
Janice Elizabeth is a weight loss coach and author of "The Diet Exit Plan". Request her FREE 15 page report "How to lose weight without dieting - 7 secrets the diet industry doesn't want you to know" at http://www.SimplySlimming.com TODAY!

Why are you overweight and how can you fix it?

One of the major obstacles to successful weight control is lack of understanding. In plain terms, ignorance may be bliss but it certainly does not lead to shedding of excess pounds.

Glandular Problems
For example, many overweight people claim that their problem is due to their "glands". They believe that they have some kind of metabolic disease that causes them to pile on the weight. In fact, only occasionally is this so. In a very small proportion of overweight people a simple blood test, arranged by a GP, may show that the thyroid gland is underactive. In such a case thyroid hormone replacements may help the weight problem. But I must stress that thyroid problems are rarely the cause of excess weight.

Diabetes and Excess Weight
A much more common link between excess weight and metabolic disease is Diabetes. Middle-aged and elderly people who are overweight are far more likely to develop type 2, that is non-insulin dependent, diabetes. Often, merely shedding the excess weight leads to good control of the disease. Diabetes is a serious condition, which significantly increases the risk of coronary heart disease and stroke.

Excess weight and obesity are major health problems. In the UK, one in three adults are overweight, and one in six adults are obese - which means they carry surplus body weight of 20% or more.

But Why Are You Overweight?
One of the most common remarks I hear from overweight clients is: "But doctor, I hardly eat anything at all. My weight has nothing to do with the food I eat." Ridiculous as such a comment may sound, there is a grain of truth in it. Since the end of World War Two, the amount of food we eat has actually lessened, whilst at the same time our average body weight has risen. Whilst this may seem a puzzle, there is a very simple explanation.

During the past few decades we have watched more and more television, we spend more time in front of computers, we use cars where before we used our feet or bicycles, and we use lifts and escalators instead of stairs. We have become less active. So, although we consume less calories now than a few years ago, we also burn up far fewer calories than before.

What we weigh depends on a simple balance: the calories we consume against the calories we burn. Or, put more simply, food versus exercise. Yes, we may not seem to eat very much, but if we are couch potatoes we still end up piling on the weight.

This is one example of poor public knowledge about excess weight. Another has to do with the best way to shed those excess pounds. Ask most people and they will tell you: "Diet". Again, there is some truth in the answer, but it is far from complete.

And What Can You Do About It?
For a start, most people's idea of "diet" is to go on some kind of masochistic hunger-driven eating plan, which forbids all of their favorite foods. Yes, as long as you stick to such a program you will probably lose weight, but at what cost? Anyone who has followed such a regime knows that it is impossible to stick to it for long, and when the diet is eventually abandoned all those pounds come tumbling back on even faster than they went away.

With experience, and with professional guidance, some people eventually learn that the only way to diet sensibly is to follow a healthy, balanced diet with lots of fresh fruit and vegetables, not much fat, and moderation in all things.

This approach, providing it is combined with regular moderate exercise -- such as walking for 30 minutes 4 days a week and weightlifting 3 days a week -- does in fact, yield results.

Note the important features: a healthy balanced diet and exercise. Without exercise it is virtually impossible to lose weight and, even more importantly, to maintain a healthy weight. Which brings us on to another area of ignorance. Maintaining weight is the name of the game. Almost anyone can lose weight. The trick is to keep it off.

The tendency to be overweight is a lifelong condition. Like diabetes or high blood pressure, you don't "cure" it - you aim only to "control" it. Unless you continue to work at it, excess weight has an unpleasant habit of coming back. But the process really does not have to be unpleasant. Good healthy food in moderation and reasonable exercise help to shape a fitter and more energetic body, which makes for a more enjoyable lifestyle.

Don't Believe the Hype
Finally, one more common piece of ignorance. Many like to believe that you can "cure" excess weight and obesity with pills. Sadly, no magic bullet is yet available, nor is it likely to be for many years to come. The answer for the foreseeable future will remain the same: eat less, exercise more. Don't allow yourself to believe the common points of ignorance to do with obesity. Instead, arm yourself with knowledge. If you need extra help, see your doctor, practice nurse or local slimming club.

Losing weight is simple, which is not to say that it is necessarily easy. But don't make it even more difficult by believing that which is not true.

5 Weight Loss Questions

Why is weight loss important to you?
Make sure your reasons for desiring weight loss are clear. Do you want to look good? Do you want to feel healthier? Has your doctor given you a health warning? Do you just want to be able to run around the park with your kids? Maybe all these reasons apply. The more reasons you have for weight loss and the more you are aware of them the easier it will be to remind yourself to keep to your weight loss program when the going gets tough. Even better, spend some time imagining how you will FEEL when you succeed. This will do more than anything to increase your motivation.

How much weight do you want to lose?
Set yourself a weight loss target. This gives you something to aim for and you will be able to see how much closer you are getting each week. You can never succeed if you don't know what the end point is. "I want to lose weight" is not a measurable goal - you have succeeded (of sorts) after you lose an ounce. Make your goal specific with a weight target to aim for.

What are you going to do to achieve weight loss?
Nothing is going to change unless you do. So what changes are you going to make? Will you follow a particular plan or just cut down in general? What exercise will you take (if any)? What will you do about the things that might get in the way of your weight loss plan? Vague ideas about weight loss need to translate into action. Ask yourself the questions and decide what you will do.

Who will support you in your weight loss goal?
Some people will actively encourage you in your weight loss goals, while others will get in the way of your plans. Do you know who your supporters will be? And who you will need to avoid or find some way to deal with? Ask for the support you need from those you think are most likely to give it or join a club of people who are also trying to lose weight. Remember, these are available online as well.

If you can afford it think about getting a weight loss coach - all that focus on your success will work wonders. As for those who are less than enthusiastic about your plans, think about ways of handling them. Of course you'll need a different strategy for close friends and relatives than you need for the guy who brings cakes into the office and insists you eat one!

And the final question?
When will you start?

Author:
Janice Elizabeth is a weight loss coach and author of "The Diet Exit Plan". Request her FREE 15 page report "How to lose weight without dieting - 7 secrets the diet industry doesn't want you to know"
www.SimplySlimming.com

Weight Loss Strategies

If you are wanting to lose weight, you should never skip meals, especially breakfast, and you should watch out for "hidden" calories that you either add to your food or that you drink, such as soda or juice.

Another key strategy to losing weight is making yourself feel full. Try drinking a glass of water just before you begin eating. By doing so, the water is occupying space in your stomach. You will feel full faster. Most importantly, eat foods high in fiber.

Foods that are high in fiber (such as fruits, whole grains, and vegetables) contain bulk with considerably fewer calories-to-volume-of-food. Fiber is a substance that your body does not use as a calorie source. Yet, it occupies space in your stomach which in turn makes you feel full faster.

Most fruits and vegetables are excellent choices when you are looking for a food low in calories. Watch out for avocados and coconuts. Both are high in fat, thus high in calories. Including a rich amount of fruits and vegetables in your diet not only makes sense for a weight loss plan but for any diet plan. To promote good health, you should always incorporate a variety of fruits and vegetables.

Should a weight loss plan be fat-free? No. A sensible weight loss plan will include fat, 15 to 30% of the calories from fat. Your body does need fat, so it is not a good idea to omit it from your diet. It is also not a good idea to eat too much fat, more than 30% of calories. Serious health problems can occur as a result of eating a diet rich in fat.

When a product states that it is fat-free or that it is lower in calories than the original version, be sure to read the label. Always check the number of calories and know the serving size. Many fat-free versions of some of your favorite foods are not necessarily lower in calories.

Final comment, there are no "magic" foods. Eating grape fruit religiously, while it is a healthy food choice, do not expect this practice to burn any extra calories. Slurping down cabbage soup, sorry to say, will not produce any wonderful results either. Simply put, use your head when you hear or read some quack's new revolutionary diet plan. Nope, combining foods a certain way is not going to make you drop the pounds either - Sorry, Suzanne Somers!

Effective Weight Loss

It doesn't take a genius to figure out that if you raise the amount of calories you burn and watch what you eat (both the food and the portions), you'll eventually start losing weight. Don't make it more complicated than this.

Exercise. You have to. Do cardio and this doesn't mean you HAVE to run. There are plenty of cardio exercises that will give you results and this includes walking at a good pace. And add weight training to the mix because the muscles you'll build will help you burn more calories.

Watch what you eat. You have to. Nutrition is where it's at and until you realize this, it's going to constantly be an uphill battle. If you feel guilty eating something, then don't eat it. Use your head because it's not that hard. Avoid the foods that you know you should avoid and watch how much sugar you take in. But have one day that you eat whatever you want because otherwise you'll go crazy.

There are also supplements you can take like CLA, Green Tea extract and thermogenic products. Supplements aren't the magic solution but adding them to a program that contains exercise and good nutrition can be very effective.

A leading health magazine I read also recommends:

1. Drink protein shakes throughout the day (yes, females too) because it will help prevent overeating. Plus, protein is important. Two shakes is good.
2. Get 7-9 hours of sleep to keep your body in top condition.
3. Add whole grains to your diet, like oatmeal and brown rice, because of the fiber they provide.


Author Info:
-Ryan Cote is the owner of http://www.SimpleHealth123.com, a website devoted to improving people's health AND wealth. Stop by and subscribe to our FREE health newsletter and claim your FREE bonus report on Spot Toning your Body

The Mediterranean Diet Full Flavored Foods Help You Lose Weight

For everyone who’s been on a diet themselves or knows someone who’s been on a diet, you know how bland the food can be sometimes. With foods like rice cakes it’s no secret why you lose weight, if the foods taste like carboard.

For everyone who’s had this experience there is hope. You should look at the Mediterranean Diet. The Mediterranean Diet isn’t a new fad or quick loss weight scheme, in fact it’s been around for over 40 years. However it’s taken science that long to fugure out what it was and why it works. The Mediterranean is a diverse region that is made up of 16 countries along the Mediterranean Sea. Countries like France, Spain, Italy and Greece have diverse and different cultures. While the foods are different on a nutritionally level they share many similarities. They contain lots of fresh fruits and vegetables. Wine is consumed in moderate amounts daily. Eggs are consumed in moderate amounts, and foods like poultry, fish and dairy are consumed on a limited basis.

However as many nutritionists and scientists are discovering one of the keys to the Mediterranean Diet is the oils. Plant based oils are extensively used throughout the region, with olive oil being the most popular. Olive oil is a monounsaturated fat, which means it’s good for the body and does things like lower your cholesterol. Do to the rich fats in the foods and those used in the cooking the foods of the region are known for the full rich textures and flavors that they have. In fact it’s these fats which give the foods a luxurious “mouth feel”. However eating foods rich in fats is not without some sacrifices, as fats have more than double the amount of calories of similarly sized portions of protein or carbohydrates. Learning to manage and control your portions is a key aspect of anybody who wants to follow the Mediterranean Diet.


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Author Info:
Allison Preston: This article was written by Allison Preston of http://www.Fitness-Web.com Fitness-Web brings you information and reviews about infomercials, diets, and exercise equipment from different products across the internet.

Weight Loss and Fitness - Facts not Fiction

Weight Loss And Fitness

The world of weight loss and fitness is certainly vast, and the
American consumer can absolutely get lost in the thousands of
easy effortless and mostly useless ads if not careful. With my
books and research I want to clear the air about the various
myths and false statements regarding our health and fitness that
have clearly muddied the waters for many Americans.

What I want to stress in particular is that there is no magic
answer, potion, or diet pill that is going to make everything
better. The ad on TV where the pretty lady says "it's easy.
you'll love it", is appealing to our need for instant
gratification with no effort. We don't want to hear the facts so
we continue to look for the instant solution. If there was a
magic diet pill, or diet plan, over 60% of Americans wouldn't be
overweight, in spite of spending over $35 billion annually on
diet products.

Achieving weight loss and fitness requires a commitment on your
part to strive for a healthier you. What you will get in return
for all of your hard work and dedication is a fit body, a
renewed clarity of mind, better quality sleep, and perhaps even
a pronounced increase in your libido. I have found that through
the positive changes I have made in my own life regarding weight
loss and fitness, all areas of my life are exponentially better.
I wake up energized, I feel excited about my day and my
interactions with people, my body feels strong and capable, and
my entire outlook on life has improved significantly.

The Weight Loss and Fitness Commitment show that claims that
teach you shortcuts on how to drop 30 pounds in 30 days are
improbable at best and unhelathy at worst.

That claim is water loss pure and simple. You do the math: 1
pound of fat = about 3500 calories 30 pounds of fat = 105,000
calories. To lose 30 pounds of fat in 30 days you would need to
reduce caloric intake by about 105,000 calories or about 3500
per day. If you are eating 3,000 calories a day now, that might
be tough. OK you say I'll exercise it off. 1 hour on a
stationary bicycle running at an average over 20 miles an hour
burns about 400 calories. Meaning to burn 3,500 calories a day
on the bike, you'd need to ride it for about 9 hours.

If you are looking for a quick fix, you will continue to be
frustrated about health and fitness.

However, if you are tired of feeling fatigued and know for sure
that you are ready to make a solid commitment to your own health
and mind, Living to Be Younger can act as a guide. It is my
hope that you will read each page with an open mind and a
willingness to make some changes that will enable you to break
out of your rut.

First, lose the idea that there is a magic diet pill or
supplement that will transform your body to a svelte shape.
Losing weight requires that you expend more calories than you
ingest—plain and simple. This means that you must get up and
moving at least three to five days per week, for at least 30
minutes each session. If you were considerably overweight, it
would be ideal to aim for at least five workout sessions per
week. Always consult with your physician before embarking on
any new exercise plan. Second, take a good look at what you are
putting in your mouth on a daily basis. Aim for natural foods
that are high in vitamins and minerals, fiber, protein, and
complex carbohydrates. Limit your intake of foods high in
saturated fats, sodium, refined sugars, and preservatives. When
you take the Living to Be Younger Challenge, you will find that
your zest for life isn't gone—it's just been hiding.
Congratulations on taking this first step towards a healthier
you.



About the author...
Real nutrition, fitness and weight loss information for real people. Learn how our everyday living environment impacts our health and wellness. Click on the link to learn more: http:www.livingtobeyounger.com