Thursday, 29 August 2013

DIETS TO LOSE WEIGHT

Perfectly balanced diets to lose weight

What do you need to eat to satisfy your taste buds, stop your tummy rumbling and help you lose weight? Our perfectly balanced food plans are clinically proven to work - so what's stopping you? Take a look now and discover food that helps you stay on target for the whole week.

300 calorie options	Calories	Fat (g)
Remember to take 2 XLS-Medical tablets after each meal.
Average coffee shop blueberry muffin (70g) and an ‘Americano’ coffee, no sugar.	300	14
Instant bowl of porridge made with 180ml semi skimmed milk - a small sprinkle of cinnamon will add some extra sweetness. Plus a 200ml glass of orange juice.	290	7
1 scrambled egg on 1 slice of wholemeal bread or toast with a thin spread of low fat spread, topped with 1 grilled tomato and 3 grilled mushrooms.	290	11

400 calorie options	Calories	Fat (g)
Remember to take 2 XLS-Medical tablets after each meal.
Average coffee shop blueberry muffin (70g) with a medium sized ‘skinny latte’, no sugar.	370	14
Instant bowl of porridge made with 180 ml semi skimmed milk, topped with 1 tbsp of sultanas, ½ tsp of sunflower seeds and a small sprinkle of cinnamon to add some extra sweetness. Plus a 200ml glass of orange juice.	385	10
1 scrambled egg on 1 slice of wholemeal bread or toast with a thin spreading of low fat spread, topped with 1 grilled tomato, 3 grilled mushrooms and 1 grilled sausage.	380	17

Download our perfectly balanced food plans to help you stay on target

Get all the inspiration you need for breakfast, lunch and dinner to eat healthy and lose weight at the same time too.

Perfectly balanced food plans - PDF (720k)

http://www.xlsmedical.co.uk/healthy-eating-tips/diets-for-weight-loss

Top tips to keep your diet on track

For many of us starting a new diet is relatively easy, but after several days or weeks it becomes harder to stay motivated. There might be a few setbacks along the way, but it's how you deal with them that matters. We've asked Helen Bond, our expert dietitian, to share her top dieting tips.

Review your initial goals

Why did you originally decide to lose weight? When things get tough, look at your list to keep motivated and stay on your diet.
Value what you've achieved so far

Instead of beating yourself up over the things you haven't done yet, take a moment to pat yourself on the back.
Reward yourself

It's important to recognise even small successes when it comes to weight loss. But make sure these are not food related!
Stop taking on too much, too quickly

Plan one step at a time and make sure you're happy with each step before moving on to the next.
Watch out for 'food triggers'

Keep a food and mood diary to identify 'non-hungry' eating and pin down clues that could lead to unhealthy eating habits.
Be prepared for good and bad days

When days don't go as well as planned, don't give up. Think positively, focus on your overall goals and get back on track.
Create a vision

Form a mental picture of yourself looking fitter, healthier and looking great. It'll help you to stay focussed.
Use YouTube for inspiration

Some of the best motivational speakers are right at your fingertips. A positive frame of mind is the gateway to success.
Spring clean your wardrobe

As you start losing weight, do a clear out of your wardrobe and take bigger-sized clothes to a charity shop.
Take time out for meals

Eat slowly and be aware of each bite. Remember, your brain taks about 20 minutes to realise your stomach is full.
http://www.xlsmedical.co.uk/healthy-eating-tips/diet-tips-for-weight-loss

Wednesday, 28 August 2013

How to Burn Fat and Stay Healthy

Want to get rid of that stubborn excess body fat? Follow the tips in this article to become healthier, leaner, and stronger.

EditSteps

1
Avoid fad diets. There’s no magic bullet when it comes to weight gain. In particular, avoid diets that eliminate any one food group; you should be consuming carbohydrates, protein, and fat at every meal to stay balanced.[1]
2
Remember that fat is not as important as calories for controlling weight. To lose weight, you must burn more calories than you consume.[2] It’s as simple as that. The reason we’re taught to be wary of fatty foods is that they tend to have high calories; however, this often causes us to eliminate healthy fatty foods, like avocados, oils, and salmon,[3] from our diet unnecessarily. Just make sure you’re eating healthy monounsaturated and poly-unsaturated fats instead of saturated and trans fat.[2]
- If you’re on a 2000-calorie-per-day diet, don’t eat more than 20 grams of saturated fat per day.[4]
3
Strength train. This means lifting weights at home or in the gym for at least 30 minutes at a time twice a week. Muscle helps speed your metabolism, as the bodies of muscular people burn more calories even while they’re at rest.[5]
4
Cut down on processed foods. Stick with all-natural foods, which have little added preservatives and chemicals. If you can’t find it in nature, think twice before you eat it.
5
Do cardio exercise. For example, interval training, which means alternating between low- and high-intensity activity, is a quick and extremely effective way to improve heart health and endurance. Note that anyone over the age of 60 or who has heart disease, high blood pressure, or arthritis should consult a doctor before attempting interval training.[6]
6
Carefully consider eating more frequently. Instead of having 3 square meals a day, many go for 6 micro meals to sustain their energy and steady their blood-sugar levels[7]while on a low-calorie diet. There is, however, a tendency for people to justify turning “micro meals” into junk food sessions; research has indicated that people often consume not just more calories, but emptier ones when taking the snacking approach.[8] Know yourself well enough to make this choice.
7
Aim for least 3 to 4 exercise sessions per week in the beginning. Once you get into the habit of exercising, work up to 4 to 5 sessions per week (or more).
8
Control your portions by eating low energy-density foods. For example, vegetables and fruits are packed with not only healthful vitamins and minerals, but also a lot of water, giving them a low energy density (i.e. more substance, fewer calories). They also tend to have a high fiber content, which is not only good for you, but also take longer to digest and make you feel full for longer.[9]
9
Drink more water. Water is a major player in weight control. Besides being a major part of your body, water helps flush metabolic wastes keeping your metabolism charged.[10] It can also help you feel fuller, so don't wait until you feel thirsty. Start by drinking at least a half-gallon (2 liters) of water every day. People who are active, live in hot climates, experience fluid loss through fever or diarrhea, etc. should increase their intake.
10
Eat more fiber. A high-fiber diet can improve bowel health, lower blood cholesterol, control your blood-sugar level, and make you less likely to overeat. The recommended fiber intake is 30 grams a day for men and 21 for women; after the age of 50, this jumps up to 38 for men and 25 for women. Some good sources of fiber include fruits and vegetables (with the skin), whole grains, and legumes.[11] One way to start is instead of drinking orange juice for breakfast, eat an orange; it will make you feel fuller.
11
Get a full night’s sleep. Adults should sleep 7 to 9 hours every night; school-aged children should sleep 10 to 11.[12] One study conducted by The American Journal of Clinical Nutrition demonstrated that men who had 4 hours of sleep consumed 500 more calories than they did after having 8 hours of sleep.[13] Be careful not to oversleep, however, as this has also been associated with weight gain.[14]
12
Make lifestyle changes. In addition to making large gestures, change your approach to the everyday stuff to make your new habits stick. Park farther away from the store, take the stairs instead of the elevator, or garden more frequently to sneak a little extra movement into your day.[5] Instead of eating distractedly in front of the computer or TV, which promotes mindless overeating,[15] set time aside to slowly enjoy each meal.

Media:http://www.youtube.com/watch?v=bmedoIoincw&feature=share&list=PLbYV43Fc2jOG4yWrc6HcasH9qc0M2tloH

EditVideo

If your battle with the bulge has become a lost cause, these tips will help you turn the tide and finally win the war on flab.

EditTips

It’s all about energy balance; what you consume in calories must be burned off with exercise!
Try eating gluten free bread; it's not for everyone, but if you don't mind switching, it is known to burn fat!
Don't skip meals. That will just make you eat more the next meal, and result in more weight gain.

EditWarnings

When exercising, don't over-exert yourself. Make sure to stop if you really feel like you can't go any longer, breathe deeply, and drink plenty of water. Absolutely stop exercising if you develop a headache or a dry throat; this can be a sign of dehydration and you should drink some water immediately.
Make sure that you consult a doctor before beginning ANY type of health plan or exercise regimen. Reason being because you may effect your health if you are not experienced in what you are doing.

EditRelated wikiHows

EditSources and Citations

Article Info

Categories: Losing Weight

Recent edits by: Laucarrascog, mairead reid, Gikka

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Thursday, 29 August 2013

DIETS TO LOSE WEIGHT

Perfectly balanced diets to lose weight

Download our perfectly balanced food plans to help you stay on target

Top tips to keep your diet on track

Review your initial goals

Value what you've achieved so far

Reward yourself

Stop taking on too much, too quickly

Watch out for 'food triggers'

Be prepared for good and bad days

Create a vision

Use YouTube for inspiration

Spring clean your wardrobe

Take time out for meals