Getting Your Ideal Bodyweight: 5 Tips To Do It Safely

Looking to lose weight? Before you jump in on any diet plans or trendy workouts, you first need to have a better understanding of how to carefully layout your plan.

It’s better to be safe than sorry and if getting down to the right size is one major move and change you’re going to do in your life, then better do it the right way—and more importantly, the healthy way.

1. Get to Know Your Body

renaissance pictureNot all diet and workout plans are made the same and apply to all body types. In short, lowering the numbers on the scale is not a one size, fits all kind of thing. It’s something that should be tread carefully through before proceeding to achieve one’s desired results.

Don’t be ashamed and open up yourself to getting to know more about your body. Get on the scales, measure yourself, observe your eating habits, identify your lifestyle, and perhaps even finally admit your bad habits are contributing to poor body image. It’s even better if you can seek out professional help from a fitness coach or nutritionist, so they can help you in having a better understanding of how to approach your goals.

2. Setting Your Weight Loss Goal

One major rule about goal setting especially when it comes to your body is to be realistic. That, and be kind to yourself. Don’t set over-the-moon goals if it’s only going to bring you too much stress and pressure.

On the other hand, yes, it’s great that you have an ideal weight goal to reach. But as you reach towards that goal, maybe you can also have small landmark goals in between. This would help ease the pressure on yourself, and you can also better track your progress. Just remember that reaching your ideal weight is about taking those baby steps and achieving progression no matter how small or big.


3. Plan What You Eat (and Drink)

vegetablesMost people who have succeeded in reaching their ideal weight would tell you that it is more about what you eat than overexerting yourself on exercises and workouts. And that statement is true to its core.

The best way to go about this is once again consulting a nutritionist or fitness coach. But if that’s not something you’re open to exploring, then start with moderation. Understand your old eating habits and from there, analyze what you have to limit (via portion control), what you lack (nutrition-wise), and what you should eliminate (like sweets and junk food). And if you want to get all technical on this, you may want to consider calorie counting as well.

Work On Your Workout

gym classNow it’s time to get moving. Again, choosing the kind of workout you’ll do is a matter of understanding your body.

If you aim to lose weight on your thigh area, you could start with running and cycling. But say, for example, you have weak knees, then heavy cardio may be counterproductive. On that end, look for other options such as swimming, which is less strenuous but very effective kind of cardio workout.

In this case, if you’re really serious about committing to regular workout sessions, then it’s highly recommended that you acquire the assistance of a Personal Trainer. They’ll be able to create a suitable workout program exclusively designed to address your body’s needs. You can find more tips on our homepage:

Aim For Progression

Whether it’s in the food you eat or the workout you’re trying to do, always aim for progression as you journey through to your ideal weight goal. It’s not really about the end goal, but it’s more about the little victories in between that would help you to keep going. Don’t be disheartened if you still have a way to go on your mission. As long as you’re making small progressions, you’re on the right track.

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What Is More Effective, Exercise Or Diet?

You have set a health goal—to increase your energy levels or to lose weight. Are you trying to figure out between exercise and diet what works for long-term results? What does science say? Read on to find out.

Diet Vs Exercise

food-groupSeveral studies have shown that to lose weight and increase your energy levels, the kind of food you consume may be more important than the amount of exercise you carry out on a daily basis. However, Dr. Jay Kenney who works at the Pritikin Longevity Center as a Nutrition Research Specialist says that it is not a matter of either/or. He reveals that both diet and fitness exercises are important for one to stay slim and maintain good health.

If You Want Lose Weight

If you want to lose weight, most fitness trainers, and medical researchers will advise you to focus more on your diet. Dr. Timothy Church who is the director of the Preventive Medicine Research Laboratory at Louisiana State University says that you need to minimize the number of calories in your diet to lose weight and carry out regular exercises to keep it off. He also adds that most people who carry out regular exercises to lose weight but don’t minimize the number of calories in their diets lose only two to three percent of their total weight over a period of six to twelve months.



Timothy supports his findings by saying that it is much easier to deny your body 400 calories per day than to burn that much through fitness exercises. For instance, for a 150-pound woman to burn 400 calories, she needs to cycle intensively for at least three hours a day. Compare that with swapping a peanut butter and dark chocolate (around 200 calories) for an everyday coffee (around five calories). You will find diet more effective than exercises.

woman-stretchingIf You Want to Increase Energy

You also need to focus on the diet if you want to increase your energy levels. It is true that regular workouts can give you instant energy, but eating smart throughout the day will leave you with a steady supply of energy.

Dr. Shawn Talbott, a nutritional biochemist in Salt Lake City, says that proper nutrition and scheduled meals keep the blood sugar balanced. He reveals that this is important since the decrease of blood sugar is the leading cause of energy fluctuations. Proper nutrition and scheduled meals will also keep your brain’s neurotransmitters balanced. These are essential chemical substances in the brain that improve your mood and therefore keep your energy from fluctuating.


Between diet and exercises, we will advise you to keep both, but you put more emphasis on food. If it is obesity that you are fighting, you should not ignore physical activities. Physical exercises should be promoted, but more emphasis needs to be placed on making better food choices. You should choose foods that give you the most satiety per calorie. These include fresh vegetables (learn from here) and fruits; water-rich whole grains like brown rice; legumes like pinto beans; starchy vegetables like yams; nonfat dairy and lean animal foods like white poultry.

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Does Dark Chocolate Help with Weight Loss?

Among the most controversial topics under heated debates today, are the myths surrounding chocolate. Even though some of these myths are too good to be true, people choose to be blinded by the scientific papers and studies that drill the idea of chocolate being “the good guy” deep into their minds. It is the time we got a more vivid picture, don’t you think? Let’s face it.



So, is chocolate-eating the new tactic to losing weight? Not! A lot is said about weight-loss diet; it becomes utterly hard to distinguish between the facts and the myths. Same goes for chocolate. Not so good news for chocolate lovers but here are some verifiable facts that are reasons enough for you to cut down on your “sweet bars of health.”


1. Statistical significance

Despite what you may have read from articles on losing weight fast with chocolate diets, published research is not necessarily correct. Some research findings are biased for product promotion. The guilty pleasures masquerading as “healthy” or low-fat eventually do not deliver what they claim. “Fat-free” foods are not always fat-free either.

2. Habitual intake

No one is suggesting that a chocolate bar once in a while is a bad idea, but most definitely a usual intake is likely to increase the risk of obesity. Regular consumption also makes you vulnerable to cravings hence erratic eating and guess how much weight you will lose on this diet? Piles of pounds?

3. Exercise-free?

Do not be fooled by foods insisting on a no-exercise diet plan. Whether you eat vegetables, fruits or a boiled bowl of health, exercise is essential in maintaining a healthy lifestyle; chocolate is not exempted for whatever reasons.

4. The darker the chocolate

A calorie is a calorie in whatever color, shape or size so if you hear word going round about darker chocolate being a better weight loss strategy than the white chocolate, it is a big, fat lie. While it is true that cocoa-delicious products with high fiber content significantly aid in the decrease of body fat, dark chocolate is most of the time loaded with cocoa chemical substitutes that eventually cause more harm than good, and we wouldn’t want that, would we?

Bottom line

Commonly mistaken weight-loss diet foods are increasing new health problems with every new day. For some strange reason, chocolate advocacy for weight loss is most famous with no significant scientific backup.

It is important always to pay attention to the basic rules of healthy eating; this means keeping a steady daily calories allowance.
Chocolate is not necessarily harmful in your diet as long as it is consumed in moderation, however, if chocolate is your choice of a “low fat” “low calorie” weight loss strategy, it is high time to reconsider. All those articles that you read making it look like the most appealing fun diet might just have been a tall fairy tale that risks inadvertent binging.


  • If you are genuinely concerned about your weight, here are a few pointers to keep up with a healthy lifestyle:
  • Check your chocolate label for calories
  • Maintain a daily exercise routine
  • Hydrate frequently
  • Ensure a regular balanced diet
  • Choose vegetable or fruit salads for snacks
  • Avoid Trigger Foods



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What is the Main Culprit That is Making You Fat?

It’s very frustrating when no matter how much you workout and diet, you still gain weight. This frustration is what leads people to go to unconventional methods of losing weight such as pills and extreme diet plans. What most people don’t know is that gaining weight is caused by more than just food. One can starve themselves to death and still acquire a pound every week. This article will look at the main culprit that could be causing your weight gain; hormones.

fat pinching



How Hormones Make You Fat

The simple explanation of weight gain is that we take more calories than we expend. Biologically, excess fat should be converted to energy and fuel not stored in weird areas. However, hormonal imbalance especially insulin resistance and low levels of testosterone cause a shift from the standard functions. When the brain does not detect insulin production, more insulin is produced. When a lot of insulin is being produced, the brain tells fat cells to store fat instead of releasing them for energy use. This means the more you eat starch, sugar and fats, the more insulin you have and the faster you will store unwanted fat. This, in turn, makes someone feel tired and clogged up, so they don’t have the energy to exercise or do fun things.

Factors that Cause Hormonal Imbalance

1. Age

As people get older, hormones go out of order. Men start losing testosterone and women near menopause. This means your metabolism slows down and can’t burn fat as fast. Years of bad diet also cause insulin resistance making it very easy for the body to continue making more. At this age, instead of eating starchy food, one should load up on more proteins because they are easier to digest. Aging can definitely make it harder for you to lose weight.

2. Medication

Medication is vital when it comes to disrupting hormones. Things like family planning methods, steroids, medication for heart disease, seizure, and high blood pressure cause excess hormones. This affects metabolism in the wrong way and as a result, one gains weight.

3. Depression

There are two ways depression can cause weight gain and hormonal imbalance. One, being stressed produces a hormone that makes us overeat. Depressed people eat to fill a void or numb pain and mostly go for sweet comfort food. This is done especially at night before they sleep and depressed people don’t work out.

Secondly, someone who is on antidepressants will gain weight because of the medication. Antidepressants are made to alter the brain function so someone can be happy and this will mess with hormones. People who are depressed should be put on other therapies like counseling, support groups and exercise to ensure they don’t need food and medication.

Gaining weight is a complicated matter. If one can put their finger on what is causing it, it can be easier to reverse. Knowing that hormone play a significant role in this tragedy is a good start. You can try to get your hormones balanced by stopping whatever is causing the imbalance or just know what to do about it. All in all plenty of water is crucial. Fruits, vegetables and a balanced diet low in carbohydrates and sugars also help.



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The Untold Truth About the “Good Fats”

Whenever one hears the word fat, one cannot think of anything other than obesity, health problems, high cholesterol and so on. From this point of view, solving all weight related problems seems easy; just eliminate all the fat from your diet and you will never be overweight again. But is it truly that simple? Fat is important to the human body; without it, skin and hair become fragile and brittle, colon problems develop, and overall health can be seriously affected. The problem is not the fat itself; it is the type of fat in your diet.

fat chemical makeup

What are the good kind of fats?

Over the years, people have been fed different stories about choosing the right foods for optimum health. When researchers warned that too much fat in your diet leads to cardiovascular disease, diabetes and a host of other health problems, people jumped on the low fat, no fat bandwagon with little success. If you want to know more, go to

New studies reveal that we must have some fat in our diet for good health and reduction of disease. The omega-3 fatty acids are said to be ‘essential’ because they cannot be produced by the body and must be obtained through our food sources.



Omega-3 essential fatty acids can come from either plant or marine sources. They can be obtained from fish and fish oil, unrefined vegetable oils, raw nuts, seeds and beans. Linolenic acid, the marine source, can be obtained from certain fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon. These fish and fish oil supplements contain bioavailable docosahexaenoic (DHA) and eicosapentaenoic (EPA) acid, the two kinds of omega-3 essential fatty acids crucial to good health.

The plant based omega-3 essential fatty acid is alpha-linolenic acid (alpha meaning plant) and can be found in omega-3 rich oils such as flaxseed, canola, soybean and walnut oils. These plant sourced omega-3 EFAs cannot be made in the body like fish oil. They need to be broken down by the body’s enzymatic system into DHA and EPA before the body can reap its powerful benefits. Flaxseed oil, the plant source highest in omega-3s, is a great alternative for vegetarians and those who can’t tolerate fish or fish oil capsules.

The importance of Omega 3 (EPA & DHA)

As a matter of fact, taking these healthy fats also can relieve you of joint pains, reduce your cholesterol level, strengthen your body defenses, improve your concentration, sharpen your memory and help look better by alleviating dry, coarse skin and cracked heel, strengthening cracked or weak nails, and adding luster to dry, frizzy hair and splits ends.

EFAs are vital for the permeability, flexibility and integrity of cell membranes, which allow the efficient passage of oxygen and other nutrients into the cell for nutritional support, and waste materials out of the cell for proper elimination.



Red blood cells also require EFAs. When EFAs are insufficient, red blood cell membranes lose their flexibility, become rigid and less effective in transporting oxygen throughout the body, resulting in reduced oxygen supply to body tissue, the cause of many health problems.

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What is BMI?

body mass index
BMI is a screening test that adults undergo in order to determine whether they have a healthy or dangerous weight. In full, it is Body mass index, and can be defined as a measurement of body fat and weight in relation to an individual’s height.

How is BMI Measured?

As its definition implies, BMI is a ratio of weight to height squared. You can get your BMI checked by your health care provider who can interpret it well for you. Generally, the ideal range for a person’s BMI should be between 18.5 and 24.9. If your BMI is way below or above this range, it is an indication of potential health risk. A BMI test is however not a conclusive test and before a healthcare provider pronounces you underweight, overweight or even obese, they have to carry out further tests that are more conclusive.


What are the risks of being overweight?

If your BMI is between 25 and 29.9, you are deemed to be overweight. If it is between 30 and 39.9, you are termed as obese, and anything above 40 deems you to be very obese. Being overweight has always been associated with increased susceptibility to many lifestyle diseases, and the case is no different when the indicator of your excess weight is a BMI test.

When your weight is above what is healthy, your heart becomes overworked and this makes you particularly vulnerable to heart ailments such as heart attacks and high blood pressure. Additionally, having more fat than is enough for your body can make you easy prey for diseases such as type II diabetes, some types of cancer, kidney disease or even stroke. Moreover, being obese can make it pretty hard for you to be active, although this is not a permanent predicament, because there is a lot you can do to shed this excess layers of fat. More importantly, you need to remember that being obese is not a description of who you are as a person; it is just an indicator that you have more weight than you should and it should be a wake-up call for you to do something about that weight. Click here to see a way to combat this unhealthy BMI.

chart for healthy rangeWhat are the risks of being underweight?

Although being skinny is idolized in today’s world, there are risks associated with having less weight than is appropriate for your height. For one thing, being underweight makes you very susceptible to brittle bones. For women, it is associated with iron deficiency, and sometimes, it can lead to absent periods. So before you go on a self- starving spree in the search for a “perfect” body shape and size, take this into consideration too. For the best dieting program and routine, you really should discuss your desire to lose weight with your health-care provider so that you don’t overdo it to the point of compromising your health.


Benefits of having the right weight

If your BMI indicates that you are neither obese nor underweight, you are likely to enjoy the many benefits that come with having the right weight. For one thing, joint and muscle pains will be alien to you. Additionally, you will have reduced risk to heart illnesses and other diseases with obesity or being underweight. Moreover, you will have more energy and be more active. Certainly, this is the best weight range to be at, isn’t it?

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5 Best Exercises to Lose Weight Fast

Want to get in shape quickly without sacrificing most of your lifestyle on gym sessions and restrictive weight loss products? Exercise is still the best way to do it. Here are 5 of the best exercises to lose weight fast:

exercise sign

1. Skip Rope

There’s a reason why skipping rope is one of the best ways to lose weight quickly- it’s simple, very easy to do and you won’t need fancy equipment to do it. Plus, it’s fun to jump around and you can definitely lose track trying to beat your record for most skips without touching the rope! Do this exercise for about 30 seconds, varying the intensity with the way you do the skip- normal jumps or jump with both legs as high as you can, it’s up to you. Go here to find more information about our website.

2. Inverted V Pipe

All you need to execute this exercise is a good, reliable yoga mat or similar type of flooring where you can be comfortable. Lie down on the floor in a face-down manner, then put your toes flat on the mat to get a good grip. Spread out your hand above your head, then raise your body until the toes and hands are the only ones touching the floor. Pull both legs up and over close to your body and form an inverted V shape, then push them up and away from the hands. Do this for about 30 seconds, and are great for toning your core, your arms and the lower back.

getting ready for a workout

3. Jump Squats

Want a power-packed cardio workout that will really get your heart and blood pumping? Try the jump squats exercise for good measure. This type of exercise is often incorporated into most fitness regimens; it works on your thighs and the whole body. Start off with a standing position, then bend down to accommodate a perfect squat position. Come up in an explosive way, finishing the squat maneuver with a vigorous jump. Do this for a good 30 seconds, with varying preferences for intensity (the deeper the squat, the better the results).

4. Alternating Lunge

Notice how most of the exercises listed here are of the cardio type? That’s because this is the kind of exercise that is best for burning fat. Lunges are among the great cardio exercises, allowing the user to target multiple muscle groups; when combined with an intense calisthenics routine, it produces excellent results quickly. Stand straight and put your right leg forward. Bend both of your knees and assume the lunge pose or position. Return to the starting point by pushing your right foot’s heel, and immediately move it back to the lunging position. Do it with the left in an alternate motion in the span of a minute.

5. Kettlebell Swing

Almost every fitness household has one of these things called a kettlebell, which is a good way to exercise without risking any type of injury. If you don’t have one, then a dumbbell can also act as a good substitute. Stand in an upright position with the kettlebell at arm’s length in front of you. Then slowly bend at the hips and hold the kettlebell with both hands; do a “swing” with the kettlebell in-between your legs with your glutes tensed and thrusted hips. Don’t forcefully swing it, but allow nature to take its course. The kettlebell swing is fantastic for taking off unwanted fats from your belly.

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Is water important for weight loss?

These days, a majority of the people seek all the information and help that they can get when it comes to getting rid of the extra weight. And I am pretty sure you are no different. You should be aware that there are many methods that you can utilize in order for you to achieve the desirable weight that you have been longing to have.

You probably have heard some people saying that drinking water is one of the best ways. Is this true though? How can water help you lose weight?

The importance of water in losing weight

gsghshgsghsNot all people believe in the theory that water has a vital role in weight loss. But, yes, water is very important if you really want to lose weight. As we all know, the surest way to eliminate the fat in your body is to take in lesser calories. In fact, you can burn the calories by making sure that you exercise regularly and stay physically active. So, how does water help in this particular process?

Water contains zero calories

First and foremost, you won’t have to worry about your calorie intake when you drink water as it has zero calories. No matter how much water you drink, you are still safe. This is, of course, only if you do not have any water retention problems. If you do, you should consult a doctor.

Since water does not have calories, unlike most foods that you eat, you can have it as much as you can and whenever you want it. You can be sure that you won’t gain some more weight, not to mention that it can make you feel full all the time. Aside from achieving your weight loss goals, you will also be able to attain overall health.

Water cleanses the body system

The greatest importance of drinking water is it cleanses your body system. It helps you flush out all the toxins that you have in your body. Also, water contributes to the proper functioning of your kidneys. Take note that your kidneys won’t be able to function properly without an adequate amount of water. So, it is essential that you drink, at least, eight glasses of water every day.

If your body is free from toxins, it will be a lot easier for you to reduce your weight.

Water energizes your body

hgsdhgshgshgIf you are unable to consume water for most of the day, you would feel tired and lazy. But once you drink a tall glass of water, you will feel energized. With this, you can clearly tell that it helps your brain to function very well as it makes you more active and alert. Hence, you will be energized enough to do your weight loss workout.

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Meditation and Weight Loss

We have all heard or done some reading at some point in our lives that meditation is extremely beneficial to our health. However, from those who actually take the step to try meditation not many succeed and they give up. One of he main reasons for people not continuing is that they are unable to get the hang of how meditation works.

The benefits of meditationlkjhgyuik

Meditation offers us many physical and emotional benefits and one primary advantage is that it
helps us stay focused on our weight loss program. How it helps us in our weight loss goal is by helping us reduce stress which often leads to excess consumption of food. One thing you must remember is that it is alright to have a little pressure but too much of it, is what leads to addiction and extreme actions.

Comfort food

There is a reason that these foods have been given this name. They are what many people turn to when they are stressed, pressured or feel sad. In most cases the food that we turn to are ones that are full of sugar, fats, and carbohydrates. These help us suppress sadness and pressure but on the other hand, add pounds to your weight. Learn more on the subject here.

Comfort food that adds to your weight

There are many comfort foods that add to your weight, and they include ice cream, french fries, fried chicken, cake, chocolate and many other sweets. When you are on a weight loss program of exercise, dieting or supplements, sometimes we tend to feel stressed when we do not see results fast. What we must realize is that many weight loss programs don’t work the same way for everyone. Sometimes you have to wait a little longer.

Meditation can help

kjhghjkWhen you rely on meditation to keep your mind at ease, you will be able to balance the stress and not let it get to you. It helps you to calm your nerves and focus on the target of losing weight. You will not feel stressed or tired of not seeing results. You will be able to control your feelings and thus you will see many benefits to your physical and emotional health.

Losing weight is not the easiest challenge in life. It takes determination and commitment and therefore, meditation is an excellent way to keep calm and take a step each day towards your weight loss goal.

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Is Weight Important To Live A Healthy Life?

ca3There are several reasons to lose weight. Maintaining healthy weight is necessary to attain good health. You should note that obesity is associated with different illnesses.

It also shortens life expectancy. Being overweight leads to high risks of diabetes, coronary heart disease, high blood pressure, the range of cancers, breathlessness, and negative effects on self-esteem and well-being.

When you lose weight, you reduce risks of developing problems. Moreover, your confidence and self-esteem are increased. Learn more by reading all of the articles on this website.

Physical activity controls weight

Exercise is good for every person. It helps to boost your mood and improves sex life. Thus, exercise can improve the quality of your life. If you want to acquire more energy, feel better, and even live longer, you should engage in exercise. Health benefits of routine physical activity are difficult to ignore. It does not matter your sex, physical ability, or age.

Reasons to maintain good weight

You should work out, eat proper foods and diets, and engage in activities that are healthy. The following are some reasons how   good weight improves your healthy life:

Live longer

You have never questioned that you need to contribute money to your retirement fund, why question investing in your health? There is adequate evidence to suggest that healthy living in the form of eating well, exercising, and physicians visits can help you live longer and stay healthy. Studies show that people who exercise regularly, consume a nutritious diet, avoid smoking, and drink less can add extra 15 years to their life expectancy.

More energy

The majority of the people find it difficult to exercise when they are fatigued. However, you need to workouts like hiking, yoga, or a walk in the park. This will give you kick, which you need throughout the day. Thus, exercise stimulates the release of endorphins that make you feel happy. They also push up your energy levels.

Avoid illness and disease

Other than looking good, healthy diets and regular exercises help decrease free radicals. They also promote the release of toxins, which are associated with infections and disease. Healthy lifestyles help put off high blood pressure, decrease the risk of diabetes, keep you in good shape, and promote healthy cholesterol levels.

Confidence and empowerment

The manner you feel after completing your workouts or a gym seasons helps you to become happy. You are worn out and sweaty, but still feeling good. This feeling will translate to the manner you present yourself and how others perceive you. Also, you will look great in your clothes. Living a healthy life improves the appearance of your nails, teeth, and skin.

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