Is My Weight Loss Program Healthy for Me?

Today weight loss programs can be separated into two categories. Those that promise fast results through supplementation and calorie restriction and those that focus on improving overall health resulting in slower but more permanent results. Now I understand that the majority of weight loss programs promote fast results with their sexy and appealing advertising with reports of people losing 20-30 pounds in a month, however, do you never hear about that same person who eventually quit the program and ended up gaining all of the weight back? Ha! Why would a company want to do that? Well the fact of the matter is the majority of these fast results programs fail for long term results, but because of their appeal and numerous options available we find ourselves jumping from one program to the next.

This brings me to the next question, what is healthy weight loss? I would describe healthy weight loss as a “side effect” of making lifestyle choices that promotes health. As someone becomes healthier, they will lose weight! It may not be as rapid, but there is a better chance that it will be permanent. As a general rule, losing 1-3 pounds per week is considered healthy. In the first couple of weeks this amount may be elevated due to loss of excess water. Another simple way to determine if weight loss is healthy is by measuring your waist to hip ratio. Using a measuring tape, take two measurements: one around your belt line and another around your naval. Next divide the measurement taken at your waist (naval) and your hip (belt line). This ratio should decrease as you begin to lose weight! Seeing a decrease in this ratio show that you are losing inches of belly fat, which is a better indication of healthy weight loss than weight alone.

The best way to determine if your weight loss is healthy is to use a body composition analysis. This analysis will take into consideration measurements such as fat mass, lean mass, and body water. An effective and healthy weight loss program should show a decrease in fat mass while lean (muscle mass) should increase or stay the same. I often times talk to people who are on a different program who have lost substantial weight, but when they show me their body composition they have lost significant muscle mass. This is by no means healthy. Muscle weighs significantly more than fat and calorie restricted weight loss programs promote muscle loss. Since numerous studies have shown that one of the most reliable factors of longevity and quality of life is the preservation of muscle mass, this strategy is clearly unhealthy.

How can you tell if your weight loss program promotes healthy weight loss? I recommend looking at the following aspects.

1. Any dietary recommendations should not promote restriction of calories. Restriction of calories results in starvation causing the body to attack its muscle stores. When this occurs your body will react by giving you irresistible cravings and you will end up gaining the weight right back.

2. Eat real food! Many programs contain premade meals, bars, or supplements. Often times these contain preservatives, artificial ingredients, or processed foods. These typically act as hormone disruptors in the body and can actually promote weight gain as well as other ailments including cancer and diabetes.

3. If it sounds too good to be true, it probably is. The amount of propaganda for weight loss programs is absurd. The truth is lifestyle is the number one factor that determines your overall health and your ability to lose weight.

4. Find a program that takes the previous points into consideration and is supervised by a doctor, chiropractor, or nutritionist. Another issue I see with weight loss programs is that many programs certify “coaches” through a variety of short educational courses. I went to school for more than 7 years. Decide who you really want to be helping you become healthier.

If you are currently participating in a weight loss program or considering one in the near future I encourage you to take this advice into consideration. Choosing the right program can be stressful, but it can also be very enjoyable when you know that you are making a change to become a healthier person.

A Healthy and Balanced Diet Promotes Healthy Living

Healthy food promotes good health. What constitutes healthy food? Natural foods, organic foods, whole foods and even dietary supplements are considered healthy food. All essential nutrients and water, consumed in appropriate quantities form a healthy diet.

World Health Organization recommends the following diet.
1. Burn as much energy as you eat, and eat as much energy as you eat. A healthy weight is a balance between the two.
2. Consume more plant foods like fruits, vegetables, legumes, whole grains and nuts.
3. Limit intake of fat and oil. Avoid consuming saturated fats like coconut oil and most animal fats. Unsaturated fats like those found in plant-based oils and foods are better.
4. Reduce the intake of granulated sugar.
5. Limit the consumption of salt and ensure that salt is iodized.

Fruits and vegetables are the foundation of a healthy diet. They are packed with vitamins, minerals, antioxidants, and fiber. Vegetables and fruits that appear brighter and more colorful contain higher concentration of vitamins, minerals, antioxidants. Hence, choose vegetables and fruits that are colorful and appear brighter. Kale, mustard, greens, broccoli and Chinese cabbage, to name a few, are packed with calcium, magnesium, iron, potassium, zinc, and vitamins A, C, E, and K. While berries fight cancer, apples provide fiber, oranges and mangoes offer vitamin C.

Eating out and buying food from eateries has become common. Families do not find time for preparing food. Busy life style drives people to order food from outside. We tend to eat to satisfy our hunger rather than to stay healthy. Vegetables and fruits that offer all the nutrients do not find a place in our daily diet.

Small appliances have found their way to the kitchen. These appliances have made food preparation easy and enjoyable. Food preparation, using these kitchen appliances, does not take much effort or time. Mixers, blenders and food processors can shred greens, dice vegetables, and crush fruits to make delicious smoothies and juices that offer all the nutrients in the fruits and vegetables. These gadgets come in trendy colors and sleek designs and are loved by the present-day consumer. Anyone can operate them and prepare healthy food.

More than ever before, there is now a need to eat a healthy diet. Long working hours, polluting atmosphere, change in life style and chronic diseases necessitate a balanced healthy diet. Add more vegetables and fruits to your daily diet and enjoy a healthy living.

What Is a Healthy Eating Menu?

One of the biggest issues that concern a lot of people is the awareness of eating healthy, considering that food will always be an essential part of daily living. Aside from this, the current level of neglect towards maintaining a healthy eating menu also strengths the need to educate more people about it. People have discarded the thought of creating a healthy menu for random pleasures of the mouth that do nothing in terms of nutrition. Others have been convinced that a healthy menu simply means a reduced intake of any food. But for a healthy population, and for all those who have various misconceptions about what a healthy menu should contain, the term “healthy eating menu” should be better defined.

A healthy menu is just like any other but formulated in a way that it contains foods that supply all the various nutrients in the required amounts. This will ensure that in one sitting of a meal, there are balanced amounts of foods and nutrients from the various food groups. With such a healthy eating menu, the body is supposed to maintain a quality nutritional status that cannot be maintained by eating from any regular old menu. The healthy menu will also encompass all the meals of the day and anything in between

When we talk of balanced in a healthy eating menu, and this also refers to the balanced in the phrase ‘balanced diet’, we mean that the body requires various amounts of various nutrients and this is why the healthy eating menu should be balanced to the body’s requirements. For instance the amount of carbohydrates required by the body is not the same as the vitamins or fiber. Balancing in a healthy menu depends on if there are any special conditions of the person ruled by the healthy menu. But there are standard daily intake requirements of the body stipulated by research in food and nutrition that the balancing in a healthy eating menu should be based on.

Another important thing t know about a healthy eating menu is that the foods featured in the healthy eating menu should contain excellent nutrient quality. There is no point of planning a healthy menu if the nutrient quality of the foods that are in the menu is low. In this respect, you should ensure that your healthy menu does not include fast foods, GMOs and highly processed foods. Nature provides the best of what we need and you can feature organic and fresh foods in you healthy eating menu with the assurance of good nutrient quality.

Choosing Healthy Foods

Eating healthy food is sometimes a challenge with all the sugar saturated and highly salted snacks on the market today. There is nothing wrong with consuming food with sugar and salt but it should be the exception rather than the rule when it comes to eating. Moderation is the key to everything in life and that includes making choices of food.

Let’s take a look at what is healthy food. It is food that provides the proper nutrients and vitamins, is low in sugar and salt, high in fiber, low in calories and includes representatives from the healthy food pyramid, formerly known as the food pyramid. Healthy food brings to the human body a boost in energy, improving bodily functions, an improving your immune system. Healthy food will act as a line of defense for heart disease and diabetes. For anyone that is overweight, eating a healthy diet, rather than following a rigid diet plan, will allow you to lose weight easier and help maintain that weight loss.

Foods that are close to their natural state are better for you than anything processed. Fruits and vegetable are prime examples of food that has not wandered to far from their natural states. Vegetables that are steamed will retain a great deal of their nutritional value while vegetables that are boiled, fried and even baked lose a lot of their goodness. If a sauce is added to a vegetable dish, make sure it is not clogged with calories and fats. That will cancel out anything good the vegetables bring.

Fruits, on their own, are a great source of the necessary vitamins, minerals and proteins. An apple is very good for you but eating an apple pie at one sitting is not. Although, a slice of apple pie once in a while is not the end of the world. Remember, moderation is the key. Berries, such as strawberries, blueberries or blackberries with whole grain cereals are a plus in the breakfast department. Add a slice of whole wheat toast with light butter and breakfast is a whole new ballgame.

Instead of a fried bologna sandwich for lunch, substitute lean turkey or chicken on rye with lettuce and tomato. For an after lunch snack, grab a handful or two of nuts or dried fruits. Make a sumptuous supper with whole grain pasta, lightly buttered with a side salad made of lettuce, cucumber and bean sprouts. If you find yourself in the kitchen for a midnight snack, do not over look the value of an apple or orange.

Healthy Diets

Healthy diets can mean different things to different people. This is because the things that people enjoy eating can vary as can the things that they are able to eat for a variety of reasons. For example, one person’s idea of a healthy eating plan may be plenty of fish and white meat. Another may not like or be able to eat fish or meat and may look at fruits and vegetables as part of a healthy diet.

The key thing about healthy eating is balancing your nutrition. Any healthy eating programme needs to be nutritionally balanced so that you are able to get the necessary vitamins and minerals that you need for good health. It is important to remember that you need a variety of nutrients, vitamins, and mineral in order to maintain good health, which means that it is important to eat a variety of food groups.

Anyone that is unsure with regards to what foods healthy diets are linked with can speak to a nutritionist or diet expert. You can then find out which foods are best suited to your needs as part of your healthy eating plan. By finding out more about healthy diets and what is included in them you have a better chance of devising a diet that is well balance and well suited to your tastes and needs.

It is best to eat a healthy diet alongside a regular exercise programme, as this is something that can help to really boost your health as well as helping you to maintain a healthy body weight. Some people who want to lose weight will embark upon a healthy eating diet and this is sometimes coupled with various slimming pills and weight loss aids for maximum effect.

Eating a diet that is healthy is not only important to promote weight loss and maintain a healthy body weight. It is also vital for overall health. Your diet can affect a range of factors from the appearance of your skin and hair to the effectiveness of your bodily functions such as blood pressure, digestion, and heart function.

For maximum effect when it comes with healthy weight and good health it is best to combine your healthy eating plan with some regular exercise. This will enhance your health and will boost weight loss if you are on a diet. Many people switch to a healthy eating plan in order to lose weight. However, it is important to note that healthy eating is not just a short term thing to help you lose weight but is a change if lifestyle to help you maintain good health.