3 Key Criteria for a Successful Diet Plan

There are many effective and ineffective diet plans around. As I have covered previously on this blog fad diets do not work and I believe the best way to lose weight is to exercise regularly and eat more healthily. I do not think you need to follow a pre-determined diet plan as long as you stick to relatively healthy foods most of the time. However, I understand that some people do not have the self discipline to eat healthy all the time and for these people a structured diet plan can be the answer. In this article I discuss three criteria your chosen diet plan MUST contain if you want it to succeed.

1) NO FORBIDDEN FOODS:- Many diet plans do not allow you to eat your favourite foods. However, by creating ‘forbidden foods’ these diet plans simply makes you want them even more. Ultimately, you are likely to give in to these ‘forbidden foods’ which can lead to over eating and make you gain weight.

The best diet plans will restrict your food intake, reduce the number of calories you consume and make you eat more healthily BUT it will not ban any foods outright. To lose weight you will have to change your eating habits in the long term but you should still be able to enjoy your favourite foods from time to time.

2) NO CALORIE COUNTING:- Whilst it is important to have a general understanding of your daily caloric intake, any diet plan which requires you to count the exact calories in every piece of food you consume is likely to end in disaster. Having to count the calories in every individual meal, snack and drink you consume is frustrating and very inconvenient. For example, every time you go out for a restaurant meal you will have to calculate the calories in whatever you order. Usually, all this calorie counting will lead to you becoming discouraged with your diet plan and giving up.

A good diet plan will recommend that you eat healthy foods most of the time and give you a good understanding of the general amount of calories in the various types of food. In doing this it should educate you and allow you to reduce your daily caloric intake in the long term. However, it should not be so rigid and inflexible that you have to count the calories for every single thing you eat in order to stick to an exact number of daily calories.

3) IT IS AFFORDABLE:- It is all well and good if you find a diet plan which does not ban your favourite foods and which does not require you to count calories religiously. However, if you cannot afford the diet plan all these benefits are lost.

With the huge variety of diet plans now available affordability should not be an issue. If you are really struggling to find a diet plan within your price range do some research online, ask friends or colleagues who have used diet plans in the past, take advantage of a dietitian’s services or even consult your doctor. Remember, a good diet plan should burn calories, not your wallet.

The best diet plan should be flexible and affordable. It should not impose direct restrictions on the foods you eat and the calories you take in. Instead, it should teach you how to eat healthily so that you can improve your overall diet in the long term. As I stated at the beginning of this article I do not think that you need to follow a diet plan to lose weight but if you decide to do so make sure it fulfills the three criteria outlined in this article.

5 Simple Steps for Identifying a Good Weight Loss Product

As the weight loss industry becomes increasingly popular more and more weight loss products are hitting the market. Unfortunately, there is a huge variance in quality between all the weight loss products out there. On the one hand some of these products really do the trick and can help you drop the pounds. However, others make plenty of false claims and come complete with a totally unjustified price tag. In this article I outline how you can separate the good from the bad and find the best weight loss products on the market.

The Internet is full of easily accessible information concerning weight loss product which is highly convenient for people wishing to purchase such products. The problem is that it is often difficult for you (the reader) to determine which information is good quality and which is not so good quality. You therefore need to learn not to take the information you find at face value and dig a little deeper. Below are a number of ways in which you can do this.

1) LOOK FOR OUTRAGEOUS CLAIMS:- Although you may want to believe some of the outrageous product claims and try to convince yourself that this magic pill can give you the perfect body in two short weeks, deep down you know that it is too good to be true. If a product is making ridiculous claims this is an almost certain sign that it is a poor quality, fraudulent weight loss product. Do some more research and get multiple opinions. This will often show you just how false some of the claims these weight loss products make are.

2) THINK ABOUT BIAS:- Another good way to begin digging deeper is to think about the interests of the person providing the information. Are they likely to be biased? Will they benefit from you perceiving the product in a good or bad way? For example, if the information is provided by the product manufacturer they are going to benefit from you having a good perception of the product and may over exaggerate certain benefits. If the information comes from competitors they are going to benefit from you having a negative perception of the product and may go out of their way to discredit it. On the other hand, people who have used the product usually have little to gain from your perception and are more likely to give an honest, realistic assessment. I am not saying that customer testimonials are the only source of good information regarding weight loss products. Just remember to always think how or why the information source could be biased.

3) LOOK FOR CLINICAL EVIDENCE:- This is in my opinion the best way to separate the good weight loss products from the bad. Product A may claim to help you drop 40 pounds within the month. Product B may state that it can help you drop 40 pounds within the year but is backed by a clinical trial where 100 participants used the product over the course of a year and 85% of them lost at least 40 pounds. Which one should you go for? I would go for product B every time. Not only is it making a more sensible claim but this claim is backed by clinical research meaning that it has been proven to work 85% of the time. Product A may sound better but its claims are completely unfounded.

Although clinical research is a good indicator of a products quality you still need to dig a little further. Find the original report on the clinical trial and read it fully because it may contain information that you were not initially aware of. Maybe the clinical trial was sponsored by the weight loss product in question which is not necessarily a bad thing but you may want to look for some independent opinions too. Maybe the conclusions of the clinical trial found that other factors could have affected the participants weight loss. Or perhaps the conclusions are perfectly valid. Generally, clinical trials are a good indicator of a weight loss products’ quality but it does pay to dig that little bit deeper.

4) LOOK FOR SIDE EFFECTS:- You may find a weight loss product that makes sensible claims, has received lots of good publicity from various sources and is even backed by clinical trials. Chances are that this is a good quality weight loss product but you still cannot be completely sure. It is often the case that when an effective weight loss product hits the market it rides on a wave of publicity and the negative side effects get swept aside. However, by digging a little deeper you can often uncover whether your chosen product has any such side effects. When you think you have found the perfect weight loss product just do a simple Google search such as “(Weight Loss Product Brand Name) Side Effects” and you will know in a matter of minutes if there are any side effects you should be aware of. There may be none but you need to know if there are.

5) ASK YOUR DOCTOR:- Your doctor is a qualified professional and will know enough about weight loss products to tell you if the one you have chosen works, how effective it is and if there are any associated side effects. They also have your best interests at heart which makes them a fantastic way to measure a weight loss product’s quality.

Personally, I do not believe weight loss products are worth the money regardless of whether they work or not. I believe the effects of even the most potent weight loss products can be outweighed with a good exercise plan, a healthy diet and positive lifestyle changes. However, I know that everyone does not share my opinion and that some of you will opt for weight loss product. For those of you that do I hope this article has proved useful. You need to dig deep and do your research when looking for weight loss products. Do not take any information at face value or make impulse buys. By doing this you will ensure that you get an effective, high quality weight loss product.

Is Gastric Bypass Surgery a Viable Weight Loss Option?

Throughout the Free Fitness Tips blog I have frequently stated that weight loss ultimately comes down to two things; Diet and Exercise. By eating healthier foods, eating smaller meals more frequently and regularly participating in cardiovascular exercise & weight training you are well on your way to long term weight loss success. However, for many people this is not enough for them. They want to lose weight quickly without putting the effort in. For those people weight loss surgeries such as gastric bypass surgery might be the answer. In this article I will further discuss the viability of gastric bypass surgery as a weight loss option.

Gastric bypass surgery is one of the most popular types of weight loss surgery available. It divides the stomach into a small upper pouch and a much larger lower pouch and then re-arranges the small intestine to allow both patches to stay connected to it. There are a number of different types of gastric bypass surgery but all of them reduce your stomach’s volume and therefore suppress your appetite. To qualify for surgeries such as this you generally must; be 100 pounds overweight, have a history of morbid obesity (usually more than 3 years), have failed to lose weight in the past as a part of a formalised weight loss program or have a medical condition which is directly affected by your extra weight. For full clarification you should consult your doctor or a qualified medical practitioner.

There are a number of health benefits associated with gastric bypass surgery. It is believed to reduce high blood pressure in more than 70% of patients, reverse type 2 diabetes in 90% of patients and relieve lower back pain in almost all patients. Mortality rates are also believed to be reduced in morbidly obese gastric bypass surgery patients. However, there are also a number of complications associated with this type of surgery. Whilst the surgery is being performed you are at risk of blood clots, infection, hemorrhage (internal bleeding), ulcers and more.

So what is my opinion on gastric bypass surgery? Personally, I think it should be a last resort. As I have already stated, in most cases you are only eligible for this type of surgery if you are severely overweight. Ideally, you should take control of your weight BEFORE it gets to this level. If you start to notice that your bodyweight is increasing consistently then take responsibility and do something about it. Start looking at your lifestyle and identify whether you are getting enough exercise or if you are eating the right foods. If not then take the necessary action and keep it up until you get back down to your ideal weight. Even if you have the surgery you will still have to stick to a healthy diet and a good exercise plan to keep the weight off. Surely, it makes more sense to do this from the beginning and avoid the complications of surgery? Obviously, there will be times when this surgery is absolutely necessary but if you are currently in a position to avoid this surgery by making positive lifestyle choices then this would be my recommended option.

What do you guys think? Is there anyone who has had gastric bypass surgery with a different opinion? Does anyone feel that the benefits of gastric bypass surgery outweigh the drawbacks? Whatever your thoughts are on the matter I would love to read your comments.

Please note this article is for information only and not a substitute for medical advice. As I have already mentioned you should consult your doctor before considering surgery of any kind. They will be able to provide you with qualified advice on whether surgery is the best option for you.

The Truth behind Weight Loss with HCG

In my previous article I exposed a number of myths that circulate the weight loss industry. New product are introduced to the industry every day complete with impressive claims regarding their weight loss prowess. Unfortunately, many people accept the myths behind these products without doing any additional research into the subject area. HCG (also known as Human Chorionic Gonadotropin) is one such weight loss product that has become rapidly accepted by the dieting community. In this article I will be discussing HCG in more detail and outlining how effective it really is as a weight loss supplement.

HCG is a hormone that is produced by the placenta of pregnant women. The presence of HCG in a woman’s blood stream generally indicates that they are pregnant. In fact, there was not a huge interest in HCG as a weight loss product until Kevin Trudeau released his book ‘The Weight Loss Cure’.

In his book, Kevin Trudeau claims that HCG injections can help you lose weight. His books have been bestsellers with ‘The Weight Loss Cure’ being on a number of best seller lists including; The New York Tims, Pulishers Weekly, USA Today and the Wall Street Journal. However, Kevin Trudeau is also a convicted felon and has been subject to numerous legal proceedings including an FTC contempt of court action in 2007 regarding his book ‘The Weight Loss Cure’. He has also been heavily criticised on the grounds of having; no medical training, no basis in research, no proof to back up his claims and even accused of making false endorsements on another of his books ‘ Natural Cures’.

Furthermore, there are no medical or scientific studies which prove that HCG can assist with weight loss. In 1954, Dr. Albert T. Simeons, a British-physician claimed HCG injections would allow dieters to manage more easily on a 500 calorie per day diet. However, he had no clinical evidence to validate any of his claims. Since then a number of clinical tests and studies have been performed to test the effectiveness of HCG as a weight loss supplement and not one has found HCG to promote weight loss. You can view full details of these studies by reading this article.

Overall, I would recommend that you stick to the tried and tested solution of a well balanced diet and a good exercise plan when trying to lose weight. This is the only proven way to lose weight without putting your health at risk. Until, the effectiveness of HCG as a weight loss supplement is fully backed up with clinical evidence I suggest you give it a wide berth.

3 Popular Weight Loss Myths Exposed

If you are a regular reader of health articles, magazines and books then you are likely to come across multiple weight loss tips. Many of these tips are valuable and will help you drop the excess pounds. However, some are nothing more than myths and misleading information. In this article I will be discussing three of the most popular weight loss myths and how they can actually be quite damaging to your health.

1) SPOT REDUCTION OF FAT IS POSSIBLE:- Some weight loss articles and products claim that you can reduce fat on specific areas of your body. For example, there are certain gels on the market which claim that they can reduce abdominal fat simply by being applied to the stomach area. Some articles also claim that doing body specific exercises such as crunches for the stomach, bicep curls for the arms etc, will spot reduce fat in those areas.

Unfortunately,it’s not that simple and these myths are simply untrue. Ask any weight loss expert or even take a look at these Google search results for “is spot reduction of fat possible?” and you will quickly see that the unanimous opinion is NO.

There is only one way to reduce fat in areas such as your abdominals, your legs or your arms and that is to reduce your overall body fat levels. By eating a healthy diet and following a sensible exercise plan you should be able to do just that.

2) DRASTICALLY REDUCING YOUR CALORIC INTAKE WILL REDUCE OVERALL BODY FAT:- This myth is one of the reasons that fad diets are so popular. As I discussed in my article 5 Reasons to Avoid Fad Diets this method will work in the short term. However, in the long term can do some serious damage to your health. Furthermore, by starving yourself your body is often pushed into starvation mode meaning that your metabolic rate will slow down and your body will burn muscle instead of fat.

Sensible dieting is much more effective than crash dieting when burning body fat. Instead of drastically reducing your caloric intake try a more moderate approach and trim 100 or 200 daily calories from your diet. That’s still a reduction of 1400 calories per week and pretty soon you will start to realise positive weight loss results.

3) CARDIO IS THE BEST METHOD FOR LOSING WEIGHT:- Whilst it is correct that cardiovascular exercises help you burn fat you should not neglect the other components that make up an effective weight loss plan.

Weight lifting is not directly as effective as cardio for burning body fat However, it is indirectly more effective because muscle mass requires more energy and more calories to maintain. Therefore, by building your muscles through weight training you will burn more calories each day to maintain them.
Also, don’t forget the importance of diet. You may be burning 1000 calories per day on the exercise bike but if you are then going home and eating a large pizza every night your efforts are being wasted. You need to be eating a sensible, calorie controlled diet and then using cardiovascular exercise to burn excess calories and help you lose weight.

There are a lot of untrue weight loss rumours circulating. However, if you stick to the general rule “if it sounds too good to be true it probably is” you should be fine in picking out fact from the fiction. Weight loss is a long term process which requires you to consume a healthy, reduced calorie diet and perform regular exercise. It is not something that can be solved with a quick fix.

Positive Thinking for Weight Loss Success

Have you ever found yourself thinking “Why can I not lose weight?”. The truth is that asking yourself questions like this can lead you astray. By asking the above question you are already admitting defeat in your quest to lose weight. In this article I outline in greater detail how negative thinking can be detrimental to your weight loss efforts and how positive thinking is essential.

When you ask yourself “Why?” you have already started to make excuses. You may come up with answers such as “I have a slow metabolism” or “I do not have the time to exercise”. Well, if you really want to lose weight you will work around your slow metabolism and find the time to exercise. Negative thinking leads to excuses and not solutions. It does not achieve anything. By thinking in this way you have failed before you have even started.

Instead of asking yourself “Why?” you need to start asking yourself “How?”. “How can I lose weight?” is a much more positive question with much more positive answers. The answers to this question will lead you to the effective, long term solutions of diet and exercise. With positive thinking you can even make your targets more specific. For example, you can ask “How can I lose 50lbs this year?” and then seek out the answers. By restricting your caloric intake, starting a more intensive exercise program and eating a healthy, well planned diet this is a very achievable target.

Positive thinking makes you look for answers and leads to solutions. Negative thinking makes you look for excuses and leads to nothing more. If you do not truly believe that you can lose weight, what is the point of starting a weight loss program. Negative thinking will ultimately make you fail. Positive thinking will make you believe in yourself, meaning you will work harder to burn fat and ultimately you will achieve your weight loss goals.

Instead of asking yourself “Why is my stomach so fat?” start asking yourself “Which exercises can I do to improve the appearance of my stomach?” Instead of saying “I do not have the time to exercise” try and think “Which parts of my day or week could I possibly dedicate to exercise?” There is a fine line between positive and negative thinking but a significant difference in the impact they will have on your weight loss efforts. I hope this article has shown you just how critical positive thinking is for weight loss success.

 

4 Key Weight Loss Decisions when Shopping for Groceries

If you are on a weight loss program of any kind grocery shopping can be a very difficult task. Many food packets mislead you with claims of low fat and neglect to inform you that they are still high in calories and sugar. In this article provide some helpful hints to make sure you pick up the right foods on your next shopping trip.

1) ALWAYS CHECK THE CALORIES:- Just because it says ‘low in sugar’ does not mean the product is low in fat or low in calories. The main thing you want to know when purchasing groceries is how many calories they contain. Foods that are low in fats or sugars but high in calories will sabotage your weight loss efforts. Therefore, when you are next out grocery shopping check the calories on all the foods you buy and make sure they are in line with your target daily caloric intake.

2) AVOID ARTIFICIAL PRESERVATIVES AND SWEETENERS:- Many modern foods contain artificial preservatives and sweeteners to improve food flavour or appearance. They include aspartame, saccharin and stevia. These artificial preservatives and sweeteners can make you gain weight rapidly and should be avoided where possible.

3) AVOID SODIUM RICH FOODS:- It has been well documented that sodium (salt) is harmful to your health. Sodium rich foods make you feel bloated and can make you retain excessive amounts of water. If you want to lose weight and improve your health you need to monitor the levels of sodium in your food and try to keep your intake as low as possible.

4) BUY POTASSIUM RICH FOODS:- Bananas, avocados and apricots are all rich in potassium. Potassium can help flush sodium from your cells and is a particularly important mineral for those trying to lose weight.

Modern foods with their additional ingredients and misleading packaging can turn grocery shopping into a potential minefield for those trying to lose weight. However, as long as you check food packaging carefully you will leave the store with the right foods for your weight loss plan. I hope these four tips help you pick the best foods on your next shopping trip.

4 Quick Weight Loss Tips

There are multiple motivations behind losing weight. Weight loss can be beneficial to your health, improve your appearance and boost your performance in a number of areas. In this article I provide you with four more tips to assist you in your weight loss efforts:

1) AVOID FAD DIETS:- I’ve already written a full article on why fad diets are bad for you but this really is important. Fad diets will work in the short term but in the long term they are detrimental to your weight loss efforts and can also be damaging to your health. You may lose quite a lot of weight whilst on a fad diet but when you return to normal eating you will almost always put it back on. To keep the weight off you need to learn about healthy eating and cut down your daily calorie consumption.

2) DRINK LOTS OF WATER:- Most of my weight loss articles have focussed on the importance of a healthy diet and reducing your caloric intake. However, you should not neglect the importance of drinking water. Drinking lots of water makes you feel fuller meaning you are less likely to overeat. It also reduces water retention (so you will not be holding any excess water weight) and helps your body function at its optimal level (meaning that it can burn more fat). Plus, drinking lots of water has multiple other benefits such as; maintaining a healthy skin tone, ensuring proper digestion and flushing out toxins. If you try to drink 2-3 litres a day you will start to notice the difference.

3) EXERCISE:- A healthy diet is half of the battle but you need to combine this with exercise. Try to exercise at least 15 minutes per day (more if you can manage it). Exercising does not necessarily mean joining a gym. You can take up a sport, start walking more or even do some exercises in your home. Remember, the more active you are – the more fat you will burn.

4) EAT RIGHT:- As I have mentioned multiple times, eating right is essential if you want to lose weight. Your diet needs to contain lots of nutritious, low calorie foods including; fruits, vegetables and whole grain carbohydrates. You also need to eat smaller meals more frequently. Break your typical three large meals down into five or six smaller meals which you eat every two or three hours. Finally, you need to calculate the average number of calories you are consuming each day and then reduce your daily consumption.

Losing weight is a difficult task for many and there is a lot of bad advice out there. However, a good exercise plan and a healthy, nutritional diet are all you really need. I hope these four tips help you achieve your weight loss goals.

3 Weight Loss Questions Answered

There is a lot of pressure on people in modern society to slim down and lose weight. As a result there is a big market for weight loss products and programs. Since there are so many products and programs out there people are often sceptical and have a lot of questions. In this article I attempt to answer three key questions concerning weight loss plans, programs, products and services:

1) WHAT IS THE BEST WEIGHT LOSS PROGRAM AVAILABLE?:- There is not a single best weight loss program out there. Most of the programs have different end goals and recommend different methods. Some are bad, some are good but overall different people will have different experiences of the same weight loss program. Certain programs are best suited to certain individual so you need to do some research and then choose one you think that best matches your goals and personality.

You also need to think about what the weight loss program requires of you. Will you have to change your diet? Will a lifestyle change be required? Once you know exactly what the weight loss plan requires you need to decide whether you are capable of taking on these changes. For example, if one of the weight loss programs requires you to do 2 hours of cardiovascular exercise every day you need to seriously think about whether you can achieve this.

The third thing you need to consider is finances. A lot of weight loss programs will charge you for membership. You may also need to buy additional resources such as equipment and supplements to participate in the program. Once you have calculated the total cost of participating in a weight loss program you then need to see if it is financially feasible to become a member.

Overall, the key factor with a weight loss program is dedication. A dedicated person will always get better results than one who does not give it their all. Therefore, the most important thing you need to think about before starting any weight loss program is can you dedicate yourself to the program in the long term?

2) DO DIET PATCHES OR PILLS ACTUALLY WORK?:- Yes, but the effects are usually very moderate. Diet patches and pills often claim to make miraculous weight loss possible with a simple patch or pill. However, the evidence behind these claims is often lacking with many patches and pills having a mild thermogenic effect that can be easily replicated by eating certain foods. The truth is that many people in today’s society are looking for a quick fix. The marketing of diet patches and pills appeals to this side of people. The reality is that long term weight loss is best achieved through regular exercise, healthier eating and restricting your daily caloric intake. There is no quick solution and it will take time and dedication.

3) SHOULD YOU OPT FOR WEIGHT LOSS SURGERY?:- Before I start to answer this question I must state that weight loss surgery is a dangerous medical procedure with serious health risks. There are too many to discuss here but this article provides a good overview. Weight loss surgery should not even be considered without significant consultation with your doctor or another medical practitioner. They are likely to recommend any alternative weight loss options before weight loss surgery and I would agree with this advice. Weight loss surgery should be an absolute last resort and only used when your weight is posing a serious risk to your health. If a healthy diet, exercise, or even prescription drugs are a feasible option, they should be chosen over weight loss surgery every time.

I hope this article answers some of the questions you have concerning weight loss products, plans and services. As I have stated in all my weight loss articles the best way to lose weight is to combine a healthy diet with regular exercise and reduce your daily caloric intake. There is no quick fix without serious side effects or health complications. Ultimately, you are the one who determines the success of your weight loss efforts – not a weight loss program, pill or surgery.

 

The Truth about Weight Loss Patches

With obesity becoming a global problem the market for weight loss products has rocketed. Diet pills, weight loss patches and more have all found their way onto the market as people look for the quick solution to permanent weight loss. In this article I will discuss weight loss patches in greater detail and analyse whether they really are worth your hard earned cash.

Weight loss patches are small patches which you place on a smooth part of your skin such as the arm or leg. The patches contain herbal medicines such as; guarana, chromium and hoodia which are released directly into your blood stream. Weight loss patches claim that they can; increase your metabolic rate, burn fat, suppress your appetite and more. But how much truth is there behind these claims?

Well before I answer this question it is useful to state that there are actually two types of weight loss patch available;

NON-PRESCRIPTION PATCHES:- These are the patches that are heavily marketed and are often accompanied by the above claims.

PRESCRIPTION PATCHES:- Many people are unaware of these types of patches (I certainly did not know about them till writing this article). They are only available if your doctor prescribes them to you and this will only happen after a thorough evaluation to verify if your weight problems require medical attention.

Although the non-prescription patches are the ones that claim to lead to significant weight loss, many of their claims cannot be verified. This article entitled Diet Patch Review: Do Diet Patches Really Work? analyses in detail the herbs that you will find in the majority of diet patches. The article suggests that at best some of the herbs will have moderate fat burning effects but overall diet patches will not lead to significant weight loss on their own. It concludes that diet patches are a waste of money and contain nothing to justify experimentation.

So are there any effective diet patches out there? Well this article by Pink Fridge suggests that prescription weight loss patches are effective. However, to be prescribed this type of patch you will need to be classified as clinically overweight or obese by a medical practitioner with a Body Mass Index (which you can calculate using the following BMI Calculator) of over 30. For the majority of people being prescribed this type of patch is not a feasible option.

In conclusion I would advise you to save your money and instead spend it on healthy food, a personal trainer, a gym membership or fitness equipment. Many people are looking for a quick fix when it comes to weight loss but it does not exist without serious unwanted side effects. Even if you qualify for a prescription weight loss patch your doctor will advise you to improve your diet and get more active whilst using the patch. As I have discussed in previous articles reducing your caloric intake, eating healthy foods and increasing your activity levels are the only proven methods for losing weight in the long term.

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