The Weight Loss Guide

Planning Your Weight Loss Meals Easily

If you, like so many other people, are looking to lose weight, you might be a little bit bewildered as where to begin.

There is a lot to remember when you start thinking about losing weight, but the good news is that there is a wide amount of information available to you. Along with staying active and getting some exercise, weight loss meals are something that you should be thinking about. A large part of losing weight is eating right, but what does that mean for you?

One of the first things that you should consider is your blood sugar stability.

Essentially, whenever you consume carbohydrates, your glucose levels will rise and your pancreas releases insulin, a hormone that will transport the amino acids into your muscles for growth and energy. The insulin essentially clears out the glucose.

The issue is that when you eat too many carbohydrates, your body will essentially overcompensate and create too much insulin, which can result in glucose getting cleared from your body before you are ready to have that happen.

This condition is known as hypoglycemia and can create food cravings, weakness, dizziness, mood swings and a low level of burnout. You will also be subjected to excessive hunger and cravings for specifically junk foods.

When you put together a weight loss meal plan, there are several things that you need to keep in mind. First, remember to keep simple carbohydrates low when it comes to your diet.

If a food contains a lot of sugar and white flour, avoid it or try not to have it at all. Instead, if you have a sweet tooth, replace it with natural sugars found in fruit. Cheese, although it is high in calories, can also help you keep your carbohydrate count down. When eaten in moderation, like all food should be, you’ll find that natural sugars are help to satify that sweet tooth while actually being good for you..

When you are planning a weight loss meal plan, try combining carbohydrates with proteins or fats. This is a great way to avoid hypoglycemia as well as eat a balanced diet. Make sure you get plenty of fiber (whole grains and veggies) and combine lean meats into your diet.

One thing that you should remember is that you should eat small meals but to avoid any hunger pangs you might feel, you should eat them often.

Some people eat four or five very small meals a day; this keeps your metabolism working and it also keeps your energy high, which is very important. Of course, this will require planning on your part. Avoid large meals that will make you feel sluggish and instead plan for small meals that will keep you up and energetic.

There are lots of ways to eat healthy, but planning a weight loss meal plan is one of the best ways to improve your lifestyle for the better!

Simple Ways To Cut Calories

Most people don’t realize that a little change here and there can actually make a huge impact when you look at it terms of it happening over time.

Just like this article shows, it’s the small changes in your food choices that will help you reach your weight loss or maintenance goals.

clipped from health.msn.com

Quick and Easy Ways to Cut Calories

Counting calories can be tedious and time-consuming. A less demanding approach is to find low-calorie substitutes for foods you eat every day.

If you do the math you’ll see simple changes in daily habits add up to significant reductions in the number of calories you consume.

“Eating 100 calories less each day can help you lose 10 pounds in a year,” says Jo-Ann Heslin, registered dietitian and co-author of The Calorie Counter (3^rd Edition, Pocket Books, 2003). “It can be done by making small changes in what you eat.”

The trick is to eliminate something you typically consume on a daily basis. By taking that approach, it’s easy to remember. You’re basically forming a new routine, replacing a high-calorie habit with one that is lower in calories.

The following scenarios demonstrate the impact of small changes. Make just a couple of these adjustments and you can easily cut 100 to 200 – or more – calories a day.

Beware of Liquid Calories On Your Diet

Coffee and tea can never make you fat.

Your reducing diet allows you to consume them, if you wish, until you splash when you walk. But note that this sky’s-the-limit attitude applies only to black coffee or clear tea. Drunk in this form, these comforting drinks rate a flat zero for calories. Add cream and sugar, however, and the calories go spiraling upward. It’s the fixin’s that make you fat.

One teaspoon of sugar and two tablespoons of coffee cream give a cup of coffee a rating of 85 calories—largely fat calories, exactly the type the reducer needs least.

Many a sparkling-eyed and clear-headed coffee drinker thinks nothing of consuming five or six cups a day. The cream and sugar in these cups of coffee represent about an even trade for the calories where you can eat your pie à la mode. This is a case where you can eat your pie and have your coffee too, if you take it black.

Many of us have our own ideas about black coffee, though, so a compromise is in order. Instead of taking your coffee straight, dilute it fifty-fifty with fat-free or low fat milk. You are entitled to the milk in your reducing diet, so your calorie total will be unaffected. Make your black coffee a little stronger if the dilution is too weak for your taste. The calcium in the milk may even act as a nerve-pacifier, if you haven’t been getting enough of this vital mineral. The same principle of milk dilution applies to tea.

Children have taste buds sensitive to sweets not only in their tongues but in their cheeks and throats. As we grow older these buds diminish and it requires a larger amount of sugar to give us the same sweet sensation. Of course not everybody knows this, but now you do.

Five or six teaspoons of sugar a day in the same number of cups of coffee gives you a minimum of 100 calories of pure carbohydrate—no protein, no minerals, no vitamins.

Excessive pure sugar is almost certain to unbalance the diet. Artificial sweetener will usually sweeten a cup of coffee to satisfy the most sugar-hungry. If you prefer not to use artificial sweeteners, gradually start giving up on the sugar. If you do it slowly, you won’t miss it as much.

In the case of tea, a quarter of lemon or orange is an excellent substitute for sugar. The fruit juice gives a tang to the drink and bestows a respectable amount of Vitamin C.

Speaking of juice, instead of drinking juice eat the fruit instead. You will consume less calories, it will take longer for you to eat, you’ll receive additional nutrients which may be lacking in the juice and the fiber in whole fruit will help your stomach feel satisfied.


Some of us can consume over 1,000 calories a day of liquid calories (think Starbucks gourmet coffee, a few cans of regular soda or a couple of cocktails) and liquid calories do not satisfy our hunger. Your much better off saving that 1,000 calories for food you can chew.


	
	
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	 Beware of Cocktail Calories
	
	
		The calories from cocktails can add up fast. It takes about 1 and 1/2 hours to burn off the calories from 1 average alcoholic drink. Often when we go out we will have 2 or 3 drinks, so now your talking about 4 hours to burn this off. 
Alcoholic drinks in addition to adding calories to your diet, the drinks don’t offer any nutrition, don’t fill you up and they often lower your will power and you will find yourself snacking more than you should.
How many times have you had a few drinks and not snack on chips, peanuts and other salty snacks. So now, in addition to the calories from your drink, you have the extra calories from the snacks. 
Alcohol also increases your appetite, and that is why when you go out, have a few drinks, your more apt to go out for breakfast or if you are having a few drinks with your dinner, your more likely to eat more.
One way that you can cut down on your cocktail calories is to drink one glass of diet soda or water alternating between your cocktail and your diet soda. This will also help you drink less, while still having a glass in your hand.
Do you drink wine? Why not have a wine spritzer? In a wine glass you have 1 ounce of wine and 4 to 5 ounces of club soda, diet soda or water.
Forbes.com has a listing of the 10 most fattening cocktails that you can see here
Before having your next cocktail think about the calories first. Many times once you realize how many calories you’ll be taking in and you’ll often find that you’ll drink less.
	
	
	
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	 10 Ways To Reduce Your Appetite
	
	
		Are you hungry because you’re fat, or are you fat because you’re hungry?
This is no chicken-or-the-egg question. To some degree, at least, you are hungry because you’re fat. You have more body area and that means greater surface to radiate heat and call for calories.
That being the case, foods which satisfy your hunger fastest will help you to cut down on your calories. Nutritionists call the hunger-satisfying properties of foods “satiety value.” Satisfying foods are those that remain longest in the stomach and small intestine, demanding the most vigorous attention from your digestive system.
Meat is the most satisfying of all foods and  keeps you full longer than simple carbs.
Milk ranks next to meat in satiety value; whole milk is more satisfying than skim milk.

Fish is slightly less satisfying than meat because usually it contains less fat.

Eggs vary according to preparation.

Green vegetables and bread are low in satiety value. Oddly, bread becomes even less satisfying when toasted.
Fats are high in satiety value; hence moderate reducing diets often allow more fats than carbohydrates to help keep your stomach satisfied.

Aside from the satisfying effects of food, there are other ways of putting a check rein on your appetite. 
Here are ten ways of cracking down and letting your appetite know who’s boss:
1. Stop eating while you’re still a little hungry. For reasons that are not fully understood, persons who tend to put on weight do not receive the “full up” signal

from their meals as promptly as  they should. Consequently they go on eating after hunger is satisfied. Stop eating just a little earlier than you usually do and you will be surprised, within a few minutes, to discover that appetite has really been appeased.
2. Revise your thought process. A lot of people put on weight because, having few things  that interest them, they turn to nibbling as a socially entertaining way of killing time. Keep busy at something else and watch your yen for eating fall within normal limits.
3. Use foods that require vigorous chewing. The first organs of digestion are the teeth.  Meat, crisp celery, raw carrots—all of these call for vigorous chewing action that helps satisfy your appetite.
4. Don’t wash food down with water. The only valid objection to drinking water with meals is that you may wash down lumpy masses of half-chewed food and thus unconsciously step up your intake.
5. Don’t  be  tricked  by  fancy  foods.  An  ice  cream sundae  topped   off  by  nuts  and  whipped  cream  can tempt any body’s appetite. If you keep out of the way of such temptations, however, you will find that your appetite is just as happy as a baby who has never heard about lollipops.
6. Keep count on calories. A rough idea of calorie values is all you need to tone down a rambunctious appetite considerably. It’s a lot easier to say “I’ll take an orange” when you know there are 450 calories in a husky slab of mince pie and only 80 in an orange. Plus the orange will keep your stomach full longer and takes longer to eat.
7. Skip the excuses. If you blame your overweight on heredity or glands, get a check up.

If you feel that you can’t say “no” to the hostess who urges a second helping on you, for risk of hurting her feelings, remember that she probably is insistent because of a high sense of hospitality, and secretly may be thinking how nice it would be to have some leftovers for tomorrow’s dinner. 
8. Put a fruit bowl on the coffee table instead of a box of chocolates. Eating between meals isn’t bad; it’s good —provided you choose a piece of fruit or a glass of milk instead of concentrated candies and pastries, and don’t exceed your calorie limits.
9. Don’t tease your appetite with alcohol. We aren’t saying you shouldn’t drink.  But if you drink, remember that alcohol will increase your appetite and you’ll find yourself snacking on chips instead of healthy foods.   
10.  Don’t go without breakfast. Lots of us kid ourselves that we’re reducing because we’re rushed or sleepy in the morning and coast along on a cup of coffee. Studies have proven that those who eat a healthy breakfast actually consume less calories during the day, then those who skip breakfast.

	
	
	
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	 Kettlenetics, The Fun Way To Sculpt and Tone
	
	
		Have you heard of Kettlenetics?
Kettlenetics is one of the hottest workout routines in the top health clubs and gyms.
I was going to write all about it, but I found a video, that will be able to show it better than I can explain it.
Enjoy




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