Weight Loss Supplement: What Really Works

Dieting can be a slow process.  At times it can be so slow that it almost seems as if there is no progress made at all.  So it is no surprise that diet supplements are used by many American adults to help give their weight loss a boost.  There’s an entire weight loss sub-industry devoted to supplements which stops fat absorption, increase metabolism, and decrease appetite. 

While it is true that most weight loss experts will not recommend most of the products that are sold as weight loss supplement, there are some which do seem to work.  There are six products which can be bought at drug stores or health food stores and which have scientific evidence behind them that they help with weight loss:

•           Calcium – several studies have shown weight loss benefits from eating three servings of low-fat dairy foods daily.  The studies found more weight loss when the calcium was received from food than when it was gotten from pill supplements. 

•           Conjugated Linoleic Acid (CLA) – this is a fatty acid which occurs naturally in red meat and dairy products.  As a diet supplement it seems to work, but it also may have side effects which can be a concern.  CLA may raise cholesterol levels and adversely impact liver tests.  Before an individual takes a CLA supplement, they should discuss it with their doctor.

•           Fiber – when trying to lose weight, a supplement that makes the individual feel full can help with weight loss.  Fiber is definitely good at this and makes it much easier to not eat as much.  One thing to be careful of, though is not to eat too much fiver because it can cause constipation.

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•           Green Tea Extract – not only is green tea loaded with antioxidants, it also helps with weight loss.  Green tea extract contains caffeine, theanine and catechins and these have shown to help with weight loss.  Decaffeinated green tea does not seem as effective as regular green tea.

•           Meal Replacements – these are the weight loss supplements with the best science behind them.  These supplements include replacement shakes and bars.  They must be used as directed and a fairly strict diet must still be followed.

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•           Over-the-Counter Orlistat – this is technically a medicine, but since it doesn’t need a prescription, it is considered a supplement.  It is sold under the brand name Alli and is proven to work.  This supplement blocks 25% of all fat calories which are eaten from being absorbed.  Those who take Orlistat and who also follow a sensible eating and exercise plan will lose weight.  Orlistat does have some inconvenient side effects including gas and anal leakage.

When using weight loss supplements, be aware that most of the weight lost supplements sold today are not regulated by the FDA nor are they really very effective.  If a weight control supplement product bears the seal of the United States Pharmacopeia (USP) this means the product has been tested and approved for quality control. 

Before using any weight control supplement, it is important to discuss the decision with a doctor.  Also try to avoid any products that have excessive levels of caffeine because they can cause side effects such as increased blood pressure or heart rate.

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Weight Loss Tips - Healthy Weight Loss & Dieting Tips

There are many overweight and even obese people in the world who really wish that they could lose a few pounds but for one reason or another never quite reach their weight loss goals.

Here are a few simple weight loss tips which just might help;

"           Write it down - even on the bad days when you've had a moment of weakness and eaten something which has made you feel guilty - write it down. If you get into the habit of writing everything down you will really begin to understand what you are actually doing. You might be surprised at just how much you actually eat and how often you give in to temptation, only then can you do something about it.

"           Don't ban all of your favorite foods - we're only human. If you like to eat takeaways then treat yourself every now and then. The best idea is to save up the calories and then you will feel like you've really earned the treat. Sticking religiously to boring food is a sure way to failure. You can also tweak many of your favorites with ingredients which make them lower in fat - replace butter with low fat spread; olive oil spray is another fantastic friend for those who are trying to lose weight.

"           Stick a picture on the fridge - some people use a photograph of themselves when they were at their heaviest but that doesn't work for everybody. Others prefer something like a holiday photograph of somewhere they'd love to visit just as soon as they'll look good on the beach.

"           As soon as you've dropped a dress size treat yourself to some new clothes - okay, so you might not have reached your goal yet and still have a couple of sizes to go but this will at least remind you of how well you've done and help to stop you from going back to your old ways and clothes sizes. Give your larger clothes away to a charity shop so that they're gone.

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"           Don't forget that losing weight starts in the kitchen and getting fit starts with exercise - but combining the two can really help to speed up the weight loss process. Don't get stuck in a boring exercise routine because variety really is the spice of life. Swim, walk, run, dance, go for a cycle ride, play tennis with friends, just do something.

"           Don't beat yourself up about the bad days, and don't give up. Everybody has the occasional bad day but don't let that be an excuse to give in. If you start afresh every morning that will help to sort out that problem. Just for the record, everybody has bad days  . . . you are not alone.

"           Measure things - not just your weight, but measure your food on the kitchen scales and the amount of alcohol you give yourself at home. It really is very easy to fool yourself and you may be surprised at how generous you are being with the portion sizes. Generous portion sizes equate to generous amounts of calories, remember that.

There are plenty of subtle ways which can really help you to achieve your weight loss goals - it is just a case of finding out what works for you.

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Weight Loss Without Gimmicks - Healthy Weight Loss & Dieting Tips

The weight loss industry is full of gimmicks and magic pills. The truth is that everyone already knows what it takes to lose weight. I was once told by a kung fu instructor that a secret isn't something you don't know but something that you don't do. 

So if you are fat and out of shape, it isn't because of something you don't know; it's because of what you aren't willing to do. Be honest with yourself, what is that you aren't willing to do? Are you aren't willing to push away the plate? Are you not willing to stop eating sweets and other healthy foods? Are you not willing to exercise. Take responsibility and control of your health because only you can change you.

I don't write this as some naturally skinny person but as someone who has been fat my entire life. I was wearing husky jeans in the 2nd grade and went through all the teasing that fat kids go through. I have heard every insult and have tried every diet. 

The truth of the matter is that weight loss is simple. Note that I said simple and not easy. It isn't easy practicing self-discipline or forcing yourself to workout.

I am of the belief that fat people like me, should think of their weigh loss battle as a form of mental and emotional training because you are going to have to cultivate a strong mind and control your emotions to lose weight. 

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The unhealthy food that you love actually causes addiction because it release dopamine from the brain which is a hormone that gives you a sense of pleasure and well being. So people actually have food addictions.

Now lets not use our food addictions and our brains natural desire for high glucose and fatty foods as an excuse. It is our job to overcome our gluttonous nature and cultivate self-control.

Here's a little bit of truth, when you take on the duty of losing weight and begin to make good choices you automatically feel good about yourself . When you start to eat healthy food you naturally feel good about yourself. That is the positive side effect of living a healthy life style.

Another thing you must do is re-frame how you think about dieting and exercise. If you think about these things as torture then you will never be successful but if you think about it in a positive context; it will be easier. 

As you can see, weight loss is all mental. It requires that you think differently about exercise and diet. You also have to take full responsibility of your health. 

This is your responsibility and duty to take care of your body. Realize that there are some benefits to doing the right things. Eating healthy and exercise feels good and gives you confidence. It is as if your body thanks you for doing the right thing and not feeding it junk food. Follow these tips and you will lose weight.

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What Weight Loss Equipment Should You Buy? Healthy Weight Loss & Dieting Tips

Combined with dieting, exercise is the most efficient way to shed down those extra pounds. Not only will exercising improve how you look, but it will also improve your overall health, and regular exercising will keep on paying dividends even in your old age.

The effects of exercise are cumulative. The more calories you burn, the more you speed up your metabolism, which in turn makes it possible to lose more weight. If you are going to take your exercising seriously it’s a good idea to know what home equipment is available for your weight loss regime and what will best suit you.

Among the most effective, and maybe the best known of them all, is the treadmill. There are a huge variety of treadmills out there, with every imaginable option and style. For example, there are treadmills that are powered by your own walking and others which are powered by electricity. There are treadmills with a motor designed to run for two hours a day and treadmills made to be used for twelve consecutive hours. The end result is a very wide range of products available to choose from. The prices vary depending on the specific item, buts its worth taking the time to work out exactly what you need before making your choice.

The exercise bike is another classic home exercise machine. Unlike the treadmill, it provides a workout for both the upper and lower body, which holds a lot of appeal for conscientious enthusiasts. Like the treadmill there are a large range of different models each providing their own features to help you with your weight loss plans.

Another popular piece of weight loss exercise equipment is the elliptical machine. These machines combine multiple exercises, and the advanced models will give you both an upper and lower body workout. If you haven’t seen and elliptical machine before, it is helpful to think of it as a hybrid between a ski machine and a stair climber.

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One item that might not immediately strike you as a serious piece of workout equipment is the trampoline. It is, however, a great way to burn excess calories, not to mention it being really fun. The bigger trampolines are often set up in back yards and used for workouts and recreational play, while smaller models, called mini trampolines, are designed for indoor use. Either way, besides being exciting and fun, trampolines are also quite affordable. If you think bouncing on a trampoline gets boring, you can play some fast invigorating music while you exercise, that certainly gets the blood flowing as subconsciously you try to move with the rhythm of the music.

If you don’t have a lot of room in your home, you will find some home exercise products that are collapsible when not in use. These items also tend to be a bit cheaper than the larger equipment items. Yoga and Pilates items, or resistance bands and exercise balls fall into this category. When it comes to choosing weight loss exercise equipment for home, you are only restricted by your budget and the amount of space you have available.

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What You Need to Know About Weight Loss - Healthy Weight Loss & Dieting Tips

Weight loss simply refers to reduction of body mass, whether it is by reducing fat or water content and whether it is intentional or not.

Sometimes you want to lose weight, and sometimes a medical condition can cause weight loss. Unintentional weight loss is always a cause for concern and warrants a visit to your physician.

When you lose weight, you can lose fat, muscle, or water - or a combination of these. If you are overweight, diet and exercise can help you to reduce your overall weight and body mass.

Unintentional Weight Loss

If you find that you start losing weight without trying, there could be a number of different factors at work. Many medical conditions can cause this to occur.

For example, if you have Type I diabetes and it is not managed well, you can begin to lose weight without trying. This is because your body begins burning fat and muscle for energy since it cannot access the glucose from the food you are eating. This is a serious condition that needs to be addressed by a physician.

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Other conditions that can cause unintentional weight loss include altered metabolism due to HIV infection, hormonal imbalances like overactive thyroid gland, and even some forms of cancers.

If you start to lose weight without trying, how do you know when to see a doctor? A good rule of thumb is to be concerned if you lose five percent of your body weight in a month or ten percent over six months.

Intentional Weight Loss

Of course, the more familiar type of weight loss results from deliberately attempting to lose weight due to obesity or generally wanting to be healthier. This is sometimes referred to as therapeutic weight loss, and is usually used to improve the health or change the appearance.

If you have any medical conditions that are adversely affected by being overweight, intentional weight loss is a good goal. These illnesses can include things like diabetes, heart disease, high blood pressure and cholesterol, and arthritis.

Perhaps you just want to be able to move a little easier or have more energy. Intentional weight loss can help you to achieve these goals also. Eating a little less and moving a little more can take off those few excess pounds that are slowing you down. You may have an easier time participating in your "weekend athlete" activities if you lighten you load a bit.

One important point to note is that crash dieting can be dangerous and should be avoided or only undertaken under the supervision of a physician. The body can have serious negative reactions to a severe restriction in calories, so be careful if you decide to follow an especially restrictive diet.

As you can see, there is a lot to know about the area of weight loss. Although most of the time, people lose weight deliberately, sometimes weight loss can be dangerous and a sign of a serious medical condition.

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When to Choose Weight Loss Surgery - Healthy Weight Loss & Dieting Tips

Obesity runs in my family. It's not an excuse, but it is certainly the truth. I believe that I was  pre-destined for obesity, partly due to genetics, and partly due to overindulgence. My mother, sister and I are all obese. Several of my aunts, uncles and cousins are also overweight. So, I am not alone in my plight. I have tried every diet you can name in the 53 years I have lived on this Earth, and not one of them has helped me to keep off any weight that I have lost.

I have finally decided to get serious about my weight problem. By getting serious, I am talking about weight loss surgery. I have not decided what type of surgery I want as of yet, but I am leaning toward the Lap Band, due to its less invasive nature, and easy reversal. I am wary of having my stomach stapled, or having most of it removed. I like that the lap band can be adjusted as needed, and requires minimal hospital stay.

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The reasons I have for choosing weight loss surgery are many. The most persuasive to me have been the following:

Health Issues

I have several health issues that make weight loss surgery a wise choice for me. My BMI, or body mass index, is 58.  This puts me well above the required BMI of 40 in order to qualify for the lap band. I have mild hypertension, sleep apnea, severe osteoarthritis in my hips, knees and hands. Most importantly, I feel that without this surgery, I will die at an early age due to complications from obesity.

Appearance

I do not care much what others think of me. I still have rather high self-esteem. However, I do wish to improve my appearance mostly for myself, but for my husband and children as well. At 430 pounds, I am not as attractive as I once was. I believe that all people should take pride in how they look, and just do the best they can. For me, that means getting fit, and losing weight.

Activity

I used to be an active woman. As a young adult, I was an avid ice skater. I loved hiking, fishing, camping and yard work. All of my most-loved activities are now impossible. I walk with a cane due to my arthritis, which will most likely improve once I lose weight. Also, I would like to be able to join my family in their activities, instead of opting out with a headache, or other non-existent ailment.

As you can see, I have many valid reasons to consider weight loss surgery. I have many years ahead of me if I can lose the weight, and get healthy. Many people scoff at those who choose weight loss surgery, claiming that they are taking the "easy way out." I disagree. Surgery is never easy, and those who undergo this type of surgery must still watch what they eat, and change their eating habits. I know it will not be an easy road, but it is a road I feel I must travel.

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Wrong Weight Loss - Healthy Weight Loss & Dieting Tips

The single, most important thing about weight loss is the method. It all starts there. Results can be achieved with a number of different methods, and there is always more than one way to get from A to B, but the method you use to get there often contributes to whether or not you arrive.

Equally, there are some methods to lose weight that are shortsighted, unlikely to work, or just plain dangerous.

The most popular, almost "tried and tested" method of weight loss is dieting. The problem with dieting is that it doesn't really work, and where people do manage to succeed with it, they often end up putting the weight back on, plus more, further down the road.

For me, dieting is just counter-intuitive. The key to losing weight is burning calories, not starving yourself of them. To burn calories, you need to have a fully functioning metabolism. If you can burn more calories in a day than you can eat, then you will start to lose weight.

This is where the misconception about dieting comes in. People think "Instead of burning more calories, I will just take fewer in".

Actually, this doesn't make sense. When you take fewer calories on board, your body doesn't have enough fuel to work properly, so it reduces the metabolism to compensate. You are taking less on, but you are also burning less.

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There might end up being some weight loss at some point, but as soon as you start eating again, you put the weight back on rapidly.

Moreover, when your body does burn fat to turn it into fuel, it actually uses up protein first. If you are not eating enough to replace those proteins, all that will happen is you lose muscle mass, which does reduce your weight, but the fat will still be there underneath.

Eventually, you might be on of the lucky ones to hit their "target weight" using this method. Hooray! You can eat again! Now you are piling fat back on top of fat. This is not going to have a good outcome.

What is my solution?

It just makes sense to give your body the fuel it needs. I am not saying to go out and eat as much as you want, I am saying eat smart. There are healthy, nutritious foods out there that will give you everything you need, but for only 100-200 calories.

This is going to help keep your body working efficiently, burning calories and fat, but keep your muscle mass, only take on a few hundred calories, and not have to starve yourself in the process.

People who use this method not only find it easy to keep going, they tend to wind up healthier, and as a result they keep the weight off.

I'm not one to believe "My method is the best and everything else is terrible," but I do think it appears more like common sense than dieting. It makes sense to me that if you give your body what it NEEDS, it will function correctly, and will reach its ideal weight naturally.

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Why I Stopped Dieting - Healthy Weight Loss & Dieting Tips

I come from a family with a propensity for obesity. It is my curse, a curse I share with my mother, sister, numerous aunts, uncles, cousins and even my children. We do not use this tendency as an excuse for being overweight, although we certainly view it with great disdain!

My mother has been overweight most of her life. As a child, I would listen in on her conversations about dieting and weight loss with my favorite aunt, as we drove around town, my younger sister and I fidgeting in the back seat. Their discussions usually revolved around what diet they were on, and which one they heard worked better. Amazingly, these frequent mini-road trips usually involved several stops at local fast-food restaurants, and a coveted donuts shop for fried brownies. Yes, we ate deep-fried brownies. I have never seen them again, as the inventor most likely ate so many that he died of heart disease. After all, they were to die for!

As we grew into our teen years, sis and I became overweight as well. So, as we bulged out of our trendy wardrobes, mom got us on the diet bandwagon, and thought of us as not only her new partners in diet delirium, but her students as well. She would tell us how easy it would be. She would prepare all the healthy food for us, based on the latest fad diet she was on, and all we had to do was eat. The mini road trips continued as usual. We did not lose weight. Neither did she.

As it turns out, I grew up, and became a young wife and mother with a good hundred pounds of extra weight dragging me down. Fortunately, I did not look like I weighed as much as I did, and I hid it under stylish dresses, and jackets. I continued the family tradition of yo-yo dieting, and trying every unhealthy weight loss scam that came along. There was Atkins, The Blood-Type Diet, Over-eaters anonymous and the list goes on. Every pound I lost inevitably came back, along with a few friends to keep me company.

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As my children grew, so did I. As I entered my forties, I sensed a slowing-down, a loss of energy and a number of aching joints as well. I was no longer able to do the things I enjoyed as a younger fat person: bike-riding, ice skating and hiking during camping trips. My weight was finally in control of my life. Two of my children now suffered from weight problems of their own. We had mini road trips.

My epiphany came when the arthritis in my hip became so painful that I had to use a cane. In my forties. My father had passed away from cancer, and while he was sick, I did a mountain of research on slowing cancer with nutrition (which works in many cases) and began to see the correlation between good nutrition, a healthy body and weight loss.

I am not at my conclusion yet. I am still overweight, but I have learned that diets do not work. Eating what our species was intended to eat is what works. This lifetime eating plan includes:

* Plenty of salad and vegetables.

* A moderate amount of fruit.

* Low-fat, or fat-free dairy, such as milk, yogurt and cottage cheese.

* Very lean proteins, such as chicken, fish and beef.

* Beans and legumes.

* Small amounts of nuts and seeds.

* Healthy fats, including avocado and olive oil.

This new way of eating has improved the lives of myself, and my family, in many ways. We are losing weight, feeling energetic and overcoming several health issues, such as acid reflux, acne, hypertension and high blood-sugar. The bottom line is this: if you are interested in becoming healthier, losing weight and living longer, give dieting the boot, and simply change your diet. It will change your life forever!

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Weight Loss And Depression - Healthy Weight Loss & Dieting Tips

Losing weight can be a difficult battle for anyone. This is especially true when the health problem is depression. Mental health not only takes a toll on the mind, but the entire body.

Can you lose weight with depression? Yes, but it may be a difficult road. There are many hurdles that you must overcome and they will be both mental and physical. If you are not in a good state of mind, which is generally what happens with depression, then losing weight may seem impossible.

Depression can cause weight gain because many sufferers are "emotional eaters." Obesity and being overweight are serious issues when it comes to all kinds of mental illnesses since hunger starts as a brain function. Too many die from this, usually from heart disease, so this needs to be curved. Another thing that affects weight gain in depression sufferers is medication. Certain types are known to affect hunger and make a person eat more. Sadly, it can be both the depression and the medication affecting your weight gain. If you notice something like this happening to you, you should see your doctor right away.

While weight loss is possible when depressed, it is definitely not easy. Doing things like eating a sensible diet and exercising properly will work to help those with mental illness lose weight. The problem is not so much getting on a healthy diet and exercise plan, but missing one key piece to the puzzle: a healthy mind. When the mind isn't healthy, as the case with many depression sufferers, then the chances of maintaining the weight loss go way down. The person may start losing weight and feel like they have to overdo or they may get hit a setback and give up. When you have a negative outlook on yourself and your life, you tend to be unnecessarily hard on yourself. Stemming from this is a chance that you worsen or your depression or, even worse, develop an eating disorder.

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Researchers are having a difficult time trying to devise foolproof plans to help those with depression lose weight. There are too many factors and too many types of depression that have lead to a wide gap in results. They all agree that it is possible for people with depression to lose weight. They also agree that it can be very hard for them. However, making slow positive changes, such as implementing healthier diets and exercise plans can help the person start to feel better and start to lose weight. There may be some types of depression where breaking bad habits is impossible without something to remind the person that it's an unhealthy choice. They can try carrying some type of reminder like a card to combat this.

As you can see, depression and weight loss can be a tough road to take. There are many things to consider, but it can be achieved. If you have depression and need to lose weight, make sure to consult with your doctor to find a healthy and safe plan that works for you.a

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Weight Loss Basics: Counting Calories - Healthy Weight Loss & Dieting Tips

Weight loss is one of the fastest growing industry in the marketplace today.  Seems like every time you turn around there is another product promising to help you lose that weight and to do so fast.  Basically there is no fast track when it comes to keeping the weight off.  You may be promised that if you take this or that supplement, if you drink gallons of water, eat a pile of grapefruit, it makes the pounds just melt off.  However, when it comes to weight loss staying off for good, it’s a matter of counting those calories. You have to burn more calories than what you consume.  That’s the bottom line.  Reducing extra calories from the foods you eat and the drinks you drink is the only one way to make that happen.  You can also burn calories off through physical activity. 

The energy in the food we eat is calories.  Our body needs this energy to function.  From typing a blog to running in a cross country race, the energy we get from the food we eat is what enables us to do every action our bodies make.  We need calories. 

Nutrients from fats, proteins, and carbohydrates contain the main calories needed as fuel.  These amounts of calories gained from each one vary from type to type.  Regardless of where you get them, it does not matter, a calorie is a calorie.  They are converted as fuel when we participate in physical activity.  If we do not, they are stored as fat.  This fat is what remains on our bodies unless we use it up.  When you reduce your calorie intake, your body will use this reserve (fat) as fuel.  When you increase your physical activity while reducing calories, it also uses up this stored fat or calories so you burn it off your weight.

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Now that that is understood you can go forward with a weight loss plan. The first thing you have to do is to set a goal.  Setting a goal (or plan) and writing it down as a visual aid will be the best way to stick to it.  This helps  you achieve your goal much easier and quicker than doing it all in your head.  Marking off days gives you a sense of achievement that will keep you motivated.  Planning an achievable goal that is challenging but not over reaching will help also. 

You do not have to be all by yourself in this endeavor.  Family, friends, and your doctor can be an invaluable support system in place for you.  Ask for their help and support so that difficult times can be anticipated and dealt with among a loving encouraging support group surrounding you. 

The bottom line is that you yourself must make a weight loss commitment in order to succeed.  The more you are committed the more you will stick to the plan you have put in place.  Take every day one at a time.  If on one day, you slip up, do not give up, get back on track the very next day.

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Weight Loss Diets on a Tight Budget

The struggle to lose weight is difficult at any time, but when money is tight, the obstacles seem insurmountable.  Every diet appears to not only require money, but often quite a lot of it.  What can you do when there isn’t much room in your budget for fancy food or special appliances to prepare it?

Healthy eating doesn’t have to cost a fortune.  It’s true that you may not be able to afford to buy all organic produce or pre-packaged nutrition bars, but if you shop carefully and choose wisely, eating healthy to lose weight is often possible without spending any more than you usually do.

Start by cutting out unnecessary food expenses, if there are any.  No more $5 coffees, convenience foods, pre-packaged foods, or fast food stops.  No more candy bars, chips, or soda pop.  Everything needs to be made from scratch, from real ingredients. 

Don’t freak out!  There are short cuts for those who aren’t the greatest cooks or have a busy schedule.  Once-a-Month-Cooking and crock pot cooking can save a ton of time. 

For ingredients, concentrate on the produce aisle.  If you buy conventional, fresh fruits and vegetables can be surprisingly cheap. Compare a ten pound bag of potatoes to one little box of Hamburger Helper—they’re often the same price, but the potatoes produce far more food.  You can put together a very cheap meal from potatoes, carrots, an onion, and a little butter or oil, and some spices.

You can also buy grains and legumes, such as brown rice, quinoa, lentils, and chili beans.  They are very healthy, cheap, versatile, and filling.  These take extra prep time though, so cook a giant pot of each item up, let cool, divide into marked freezer bags, and lay the bags flattened and stacked in the freezer. 

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Going vegetarian can definitely save a lot of money if you avoid packaged foods and gourmet ingredients.  But even if vegetarianism isn’t for you, you can save a lot of money by cutting back on your meat consumption just a little.  Go meatless one day a week.  Or instead of serving big filets of meat, try cutting it into bite-sized pieces and serving it in a yummy rice, veggies, and sauce mixture.

If you have the time, growing and canning your own food can save a lot of money.  Or you can buy items in bulk, such as pick-your-own blueberries when they are in season, and freeze them in freezer bags for later use.

Salads can be time-consuming to make if you like a lot of veggies and variety in them.  So spend an evening once a week chopping up all the onions, cucumbers, lettuce, peppers, etc. and putting them into labeled baggies.  Then put the baggies into a plastic bin, and put in the fridge.  The next time you need a salad, it will take only a minute or two to prepare, instead of ten or twenty minutes! 

There are so many ideas out there for eating healthy on a diet.  With a little creativity, you can come up with a diet plan that will help you chip away at those extra pounds, without making a huge dent in your budget.

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Weight Loss Fitness on a Budget - Healthy Weight Loss & Dieting Tips

Losing weight is hard, but when finances are tight, not having enough money to join a gym or buy an expensive piece of fitness equipment can be very discouraging.  But with a little extra thought, you can devise a fitness routine that will work with a small budget—or no budget at all!

First, try to fit in your exercise routine whenever and wherever you can.  Walking and running is always free, and can be done almost anywhere.  During bad weather, try walking at a mall or a warehouse store—just be sure to eat a snack ahead of time and avoid the food courts or free samples!  Walking up flights of stairs at the office is a great way to work out on a lunch break. 

Walking up and down the stairs at your home during TV commercials is another great way to sneak in a little calorie burning.  You can also do a lot of push-ups, sit-ups, jumping jacks, and other calisthenics-style exercises in your own living room. 

Do an internet search for weight-bearing exercises, or find heavy items around the house to lift instead of dumbbells.  There are many exercises a mom can do that involve lifting her toddler in fun and safe ways, instead of using weights—making it easier for a stay at home mom to keep in shape. 

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Most libraries have many fitness books and videos you can borrow, and they can order in anything they don’t have from libraries across the country.  They also have a wonderful array of cookbooks as well.  You can also find a lot of free workout routines and workout advice on YouTube.com.

Parks are a great place to work out.  Some parks have basic fitness equipment such as chin up bars and low balance beams.  You can also lay out a towel and do yoga, or borrow a library book on “basic training style” exercises, which you can easily do in the park.

If you are a student, you might be able to get a very inexpensive membership to a gym or to the YMCA.  Classes may cost extra, but use of the basic equipment should be included in the membership.  Don’t forget that if you work at or attend a college, there is usually a fitness center there that you may use for free.  If you aren’t a student or teacher, then check with your employer to see if you have a gym at your work site, or if the company has an agreement with a local gym to provide discounted memberships.  Some employers don’t advertise this. 

Although there are a lot of ways out there to get in shape for free, sometimes you can lose motivation if you aren’t able to work out in the way that you’d like.  Try to find an exercise buddy to keep your motivation up.  If you have no friends interested in joining you, try craigslist.org in the personals section, or join an online fitness forum.  They often have challenges and competitions to help keep motivation high.

Don’t let a lack of finances keep you from achieving optimum health or your ideal weight.  Do a little research, get creative, and you’ll find a weight loss fitness routine that works for you AND your budget!

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