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It seems like every spring most of us decide that it’s time to get back into the swing of eating right and cutting back on junk food, calories, fat and carbs.

Starting a new diet can be exciting and also it can be a challenge. You need to learn what foods you can and can not eat, how much to eat and when to eat.

But what is really more important is you and your current mindset, how you look, how you feel and what your goals are.

So before you embark on your new diet, keep these tips handy and you’ll find that you have an easier time starting your diet and also an easier time staying on your diet .

Observe your body and your mind

What are you feeling physically? You know your body better than anyone else. What is going on with it right now? Is your current diet fueling you? Is it giving you energy throughout your day? Or are you feeding yourself poorly and expecting your body to pull you through anyway?

And how are you doing mentally? Are you feeling like you can conquer the world? Or are you suffering mild depression or lack of excitement about your life?

Before you make a change in your diet, take stock of where you are now, jot down your current state of mind and health so you know your starting point. Then write down what you would like to be feeling both mentally and physically.

How do you want your body to look?
How do you want your body to feel? Do you want to wake up more excited about each new day? What do you want to have accomplished in the next 30 days? Three months? Six months? A year from now? Write out what it would feel like to reach the goals that you are working toward.

Avoid a binge the day or night (or week!) before you change your diet.

You set your body up for disaster by overeating junk foods before starting a new healthier diet.

Unfortunately this is probably one of the most common moves that many people make. If you have ever gone on a diet or know someone who has, you have probably heard or experienced the “last treat day” where huge amounts of food are binged on (and not usually even enjoyed) in an effort to eat as many forbidden foods as possible before they are taken off the menu. During this binge day it is possible to gain one or two extra pounds that you will then have to lose.

Don’t do it -it’s not worth it. What you can do is to decide that once a week you will give yourself a small treat. This can be one fast food meal, one piece of cake, one ice cream cone.
If you allow yourself to cheat (remember - cheat just a small bit) you will then feel energized to get back on your diet. If you find that you can not stick to just one treat a week, then avoid the cheat system all together and then force yourself not to deviate away from your diet.

Drink a lot

Not alcohol, silly, water! Hydrate your body with lots of water continuously. This is good advice for every day of your life, not just when you’re making a change in your diet. You can never hurt yourself by getting a lot of water each day. Keep a glass of water near you at all times and sip it throughout your day.

Avoid eating late at night

You may not know this, but sumo wrestlers use the method of eating a lot of calories and then going right to sleep (either napping or sleeping at night) as a technique for putting the pounds on fast. So don’t do what sumo wrestlers do.

Don’t eat late at night and then go to sleep. If you eat a lot of calories late at night you won’t have time to burn off the calories you have eaten before you go to sleep and as an added bummer you will wake up in the morning feeling groggy, not rested, because your digestive system has had to work hard all night to deal with all the food you munched on the night before.

These are just a few health tips to consider when making a change in your diet. It is good to move toward a healthier diet — just keep these tips in mind for a smoother transition and better results.

Can you really shake the weight off with weight loss shakes?

You’ve seen the weight loss shakes at your local grocery store, in juice shops and online and probably wondered if they are right for you, and if so what type of shake may be the best.

There are many different types of shakes designed to speed up weight loss and muscle building. You can either get these shakes ready to mix and drink or you can choose to blend your own weight loss shakes based on different recipes.

The most common ingredient used in weight loss shakes is protein powder because it is highly concentrated and very easily absorbed. Protein is, of course, the building blocks of muscle tissue so supplementation is highly necessary for those who intend to have more muscle than fat.

Adequate amounts of protein are needed by our bodies especially when we work out to lose weight. Consuming more protein than carbohydrates, a principle popularized by the Atkins and South Beach diets, is supposed to energize one’s body for a longer period of time without feeling hungry.

Usually, whey protein is used for weight loss shakes because of its high-concentrations of essential amino acids that the human body lacks. Whey protein is also absorbed very rapidly. Soy protein is also sometimes used, especially for vegetarian diets. If you are lactose-intolerant, you can use egg white protein too as a substitute. Casein protein is another kind of protein used for weight loss formulas because it is high in glutamine.

Glutamine itself is another common ingredient in weight loss shakes because it prevents catabolism or muscle break down, particularly for people who do really intense workouts. While glutamine is the most abundant type of amino acid naturally found in our muscles, it is also easily depleted, most especially for weight trainers. Glutamine is directly beneficial to immune system function, so prevention of its deficiency is a consideration of the best weight loss shake recipes. Glutamine is either sold in powder form or is added as an ingredient in ready-mixed diet shakes.

Another weight loss ingredient that has started gaining popularity is Hoodia Gordonii, also called P57. Hoodia is a South African cactus plant originating from the Kalahari Desert in South Africa. Hoodia is so far known as the best appetite-suppressant ever discovered.

This plant was historically eaten by a primitive South African tribe in order to hold off pangs of hunger when they would go on hunting trips. Hoodia can basically convince your brain for hours that you are not hungry, so it’s very helpful for people who find it hard to resist the desire to eat.

Green tea is also being used in weight loss shakes, sometimes in combination with Hoodia, because of its fat-burning effect. The EGCG (epigallocatechin gallate) in green tea can increase metabolism and reduce fat fast while keeping you energized longer.

The best weight loss shakes also include flax seed oil as an ingredient for its essential fatty acids. Calcium is also important in order to replace the continuously depleting amounts in our bones, especially when we’re working out and losing weight. When shopping for ready-to-mix shakes, try to get those with added fibers, vitamins and minerals too.

Weight loss shakes can come in a variety of flavors, the most common being chocolate, vanilla and strawberry. If you are mixing your own shake, you can put in your choice of fruits for flavor. You can drink these shakes at night or as meal substitutes.

Each brand and type of shake has a different taste and some you may not like. Before you purchase any large quantity, try a few single cans until you find your favorite. This way you won’t waste any of your hard earned money and won’t have to drink a product that you don’t like.

Quick weight loss is often frowned upon because in the minds of most it means crash diets, unhealthy eating and lack of good nutrition. However quick weight loss can also occur if you stick to a healthy diet and exercise regularly.

If you stay true to your weight loss goals and don’t splurge often and do keep with a regular exercise program you will be quite surprised how fast the weight can really fall off. No, we are not talking about 15 pounds in a week, but a steady loss that will add up quickly.

As you exercise, you will firm, tone and tighten which will make you appear even thinner, so when you lose 20 pounds without exercise you will look heavier than someone who has lost 20 pounds by including exercise.

Here are some simple steps to help you lose weight:

1. Before dieting, you must know how many calories you normally need in a day. If you are sedentary, multiply your weight (in pounds) by fifteen. If you are moderately active, multiply your weight by seventeen; if you are active, multiply your weight by twenty. This will give you the average calorie intake you need per day.

2. Remember to eat your fruits and veggies! You need at least five servings of them per day – doing this will put you on the right track to a healthy body, because fruits and vegetables have beneficial fibers, vitamins and antioxidants. They also fill up your stomach fast so that you don’t overeat and take into many calories.

3. Monitor the quantity of food you eat. Avoid high-calorie foods and eat in small portions. A helpful tip is to chew your food slowly because this makes digestion easy on your body and you will also be less likely to overeat.

4. Don’t skip meals. When you want to lose weight it may be tempting to starve yourself – but eating small amounts of food frequently can help you maintain a healthy, balanced calorie intake throughout the day. Also, your blood sugar level will be adversely affected if you don’t eat often. You can even divide the standard allotment of three meals into five or six smaller meals.

5. Fresh fruits and vegetables are ideal – packaged and processed foods have high sodium and fat content. You are more likely to lose weight if you eat naturally fresh foods. Yep, this is similar to # 2 but it’s so important that it’s mentioned twice!

6. Don’t limit your food intake too much. Go ahead and indulge yourself; eat your favorite treat. It’s okay to have that slice of birthday cake at the occasional party. Just make sure to eat in moderation and use those special desserts as rewards, instead of enemies, to your weight loss experience.

7. Don’t always believe everything you read on a food label. “Fat free” does not necessarily mean low calories. The same wisdom goes for foods that boast “low sugar” or “low carbs.” Glance over the nutrition label – there you’ll find the calorie count.

8. Try to limit the number of juices and sugary beverages you drink. Instead, drink eight glasses water a day – this flushes out your body’s toxins and waste. Instead of drinking juice eat fruit instead. You’ll take in less calories, get additional fiber and additional nutrients. Plus the fact that you are eating and not merely drinking will help to satisfy cravings.

9. If possible, keep a food journal. This will help you keep track of your calorie intake and will be a daily reminder of the types of foods you need.

10. Don’t forget to exercise! 30 - 60 minutes of physical activity a day will ensure your health and help you lose weight (and not to mention, firm up those muscles). Weight-bearing exercises are especially great ways to burn those pesky calories.