5) Don’t succumb to any kind of counterfactual promises and allegations.
Avoid any kind of fad, exotic and exhaustive diets.

Don’t be the next victim of the fitness imposters!
There are no magical solutions! There is only patience, commitment and persistence.

6) Pay due attention to emotional eating
because it can sabotage your hard efforts and this can happen to an unconscious level. For this reason emotional eating is a snake in the grass.
Learn to recognize true hunger, eat small meals frequently and keep unhealthy foods out of your reach.

Remember: emotional eating gives only temporary comfort and leaves you remorseful.

7) Eat foods as much unprocessed, natural and unrefined as possible. Do benefit from their vitamins, fibers and minerals.
Avoid whatever comes in a box, can or bottle. Processed foods, loaded with tons of sugar, salt, white flour, corn syrup and trans-fats and various preservatives are a real menace for the western world and the no 1 cause of obesity. These foods are calorie – dense and nutrient-devoid.

Avoid fruit juices even freshly squeezed. Eat the whole fruit instead. You need the fibers and the satiety you feel is an extra benefit.
Liquid foods will not activate well the satiety mechanisms, so avoid them and especially when you are a diet regime.

All you liquid intake should be preferably pure water.

9) Drink plenty of water: A good rule of thumb is 25ml/Kg of weight. A whole article will be devoted on water intake very soon.

10) Protein: Take your protein from complete sources and preferably: omega-3 eggs, lean cuts of meat, turkey and chicken breasts, cottage cheese, small, fat fish and preferably the humble but miraculous sardine.

11) Carbs: Eat fresh vegetables at your will. Fruits, brown rice and pasta and sweat potatoes with moderation.

12) Fats: Reduce your unsaturated fat intake and focus on the essential fatty acids and monounsaturated fats.

Eat small, wild fish, flax seeds, sunflower seeds, pumpkin seeds, mixed raw nuts, olive oil, avocados etc. Chris Strogilis Civ. Eng. – MBA – DipM http://maconwaterproofing.blogspot.com/ http://totalfitness-christos.blogspot.com/

Civil engineer with postgraduate studies in MBA and Marketing

Article Source:http://www.articlesbase.com/nutrition-articles/fitness-and-nutritionthe-magnificence-of-simplicity2nd-part-841816.html

Oprah’s media clout made it possible to almost everyone to know about Brazil’s most kept weight loss secret. This is the so-called amazing super food that is actually a fruit. It’s the mystical fruit known as the acai berry. This berry is like a smaller version of a grape. So it is round, small, black berry that has a large seed at its center covered by a small amount of pulp. There are of course Oprah worshippers that will just believe anything that she recommends or features in her show. Can the acai berry really help in weight loss? Or is it just a fad that will have its own natural death because of its overrated and unfounded claims?

Nowadays, buyers are becoming wiser. The broad coverage of the internet has made it easier to verify information and contest weight loss scams. Since Oprah bragged about this wonder fruit, there have been tests conducted already regarding acai berry’s weight loss properties. Based on these results, these are the factors that have proven effectiveness for Acai berry weight loss:

Acai berry helps increase the body’s metabolism rate. This is very important since an essential factor in shedding off those unwanted pounds is by burning fat. The human body needs essential fatty acids in order to maintain good health. These are the fatty acids Omega-3 and Omega-6. Our bodies do not produce these fatty acids and it just so happen that the acai berry has lots of these fatty acids. Keep in mind that these fatty acids increase the metabolism.

The berry has the ability to control appetite. This is partly because acai berry is rich in fiber. Fiber as we all know sates hunger. It also helps in the proper movement of food in the digestive tract. This actually helps eliminate excess food in the body. Usually excess food are absorbed and converted into fat. Acai berry has been transformed into shakes, diet bars and into other forms of nutritional meal supplement.

It has the ability to improve the immune system, fight cancer, eliminated bad cholesterol and improve blood pressure. The method of measuring the antioxidant capacities of various foods is through its oxygen radical absorbance capacity (ORAC). Impressively, acai berry’s potency is 4:1 extract ratio which is the highest quality anywhere. This will immensely reduce the impact of cell oxidization in the quickest way possible.

The Acai berry is rich in amino acids which are famous to be the building blocks of protein. Also, it is full of phytosterols which are the building blocks of cell membranes that strengthen the digestive tract. Amino acids are needed by the muscles in order to perform properly. Since the fatty acids in acai berries increase metabolism and the amino acids develop and regenerate the muscles, their combination provides a lot of energy in burning fat..

Click Here to get FREE Acai Berry product trials and samples!

Article Source:http://www.articlesbase.com/nutrition-articles/acai-berry-weight-loss-837521.html

Many people who have recently experienced a health scare or who have decided to start a healthier diet are unsure about what constitutes “healthy food”. In fact, there is significant disagreement among experts about what type of diet is most beneficial. According to recent nutrition research, it turns out that the reason that there is widespread disagreement about healthy food is that the human body is designed to be able to thrive on a wide variety of different types of diets. For example, traditional high-carbohydrate, low-fat diets are just as healthy for people as “Atkins” type low-carbohydrate diets. Both diets support critical body systems and can result in weight loss and cardiovascular health improvement when followed properly. The key for both of these types of diet, as well as for alternative diet types, is simply to attempt to achieve moderate caloric intake. According to recent studies, both traditional and “Atkins” type dieters were able to lose about the same amount of weight as long as they watched their calorie consumption. In the case of some extreme low-carbohydrate diets, food choices are so restricted that the net result is decreased calorie consumption, even though dieters don’t actually “count” calories. In either case, this makes sense when we understand the science of nutrition, because the human body does not really differentiate between which “type” of calorie it gets — it processes all of our intake in approximately the same way. So it would seem, according to these studies, that almost any type of food can be healthy food, as long as you don’t eat too much of it. Unfortunately, this is by no means the whole story. In order to stick to a moderate caloric intake, most people find that it is important that they eat foods with a low calorie density. This means that a food has relatively few calories per gram compared to other foods, so it fills you up faster and keeps you feeling satisfied longer. Many of the foods with the lowest calorie density are fruits and vegetables, but whole grains, dairy products, and lean meats are also relatively low density compared to foods such as processed foods, oils, and processed grains. Studies have shown that whatever type of diet you are following, concentrating on low calorie density healthy food helps control calorie intake and promote health, because you feel less hungry and are less likely to overeat. Another factor involved in healthy eating, whatever type of diet you choose, is ensuring that you are getting the right amount of macronutrients. Macronutrients are vitamins and minerals, such as calcium, vitamins E and D, and iron. The best diet provides the recommended amounts of all-important macronutrients through healthy food, which means eating a wide variety of foods. Since fresh fruits and vegetables are especially rich in vitamins and minerals, it is important to include many different types of them in your diet. However, if you find it impossible to get all your macronutrients, you can also take a vitamin supplement. For more information on healthy foods, visithttp://healthyfoodmicroblog.com and http://www.organicfoodmicroblog.com

Article Source:http://www.articlesbase.com/nutrition-articles/whats-good-for-me-834111.html