Weight Loss Journal

One of the best ways to ensure healthy weight loss is to find the right balance for your meals. Proteins, fats and carbs are all essential, but you need to have the right amount of each to make sure that your diet will work. It can be a little difficult at first, but once you get started it will become easier.

First, you'll need to discuss your options with your doctor or with a nutritionist. They can help you come up with a percentage of each type that will work for your own unique needs. Remember, we are not all the same when it comes to the type of fuel that we need for our bodies. Some people can get away with a diet consisting largely of protein, while others will not be able to do without carbs.

In order to avoid feeling deprived, you need to find this balance and the right percentage. Commonly, most dieters stick to the 40/30/30 percentage, but you may find that you need to tweak this a bit for your own needs. With the right balance you should not experience feelings of dissatisfaction or cravings.

One of the main reasons that we suffer from cravings and have a hard time handling a new diet is due to blood sugar. After years of indulging in sweets, our bodies become used to that influx of sugar. If you suddenly stop eating these foods, your blood sugar can get out of whack very quickly. The sudden lows can lead to dizziness or feeling light headed.

To avoid this, make sure that you are getting the right amount of good carbs in your diet to replace the bad ones. For example, instead of eating white bread, switch to whole wheat. Instead of a can of soda, have a piece of fruit. You'll be giving your body the sugar it needs with much less calories.

Protein is a very important part of building lean muscle mass which in turn serves to ramp up your metabolism. Once again, the key to finding the right balance is substituting high risk protein with foods that are good for you. Instead of having a fatty piece of red meat, eat a chicken breast or a serving of tuna. Your body won't feel deprived, because it is getting the right amount of protein, just in a lower calorie form.

Although you wouldn't think it made sense, our bodies actually do need fat to function properly. If you try to aggressively cut all fat out of your diet, your body is definitely going to suffer. However, you need to make sure that you are eating the right kind of fat. Stay away from saturated fats, like butter, and use the "healthy" fats such as olive oil.

It may not be as tasty at first, but you'll be providing your body with the fuel that it needs to survive and retraining your cravings with much healthier foods.

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By far, the most common reason that diets fail is due to the fact that people simply feel too deprived and they lose sight of their goals. While we all want to lose weight and feel better, the siren call of our favorite foods can be so powerful that we abandon these dreams and cave to our cravings. However, there are a few techniques that you can use to ensure that you'll be able to resist these calls and keep your diet on track.

The first key is to select a diet that contains the right balance of fats, proteins and carbs. Your body needs to have fuel to live and if you're depriving it of this necessary balance you're not only going to feel awful, but your body is going to start issuing some pretty strong demands. For example, if you attempt to completely cut sugar out of your life, your body, which has grown accustomed to this balance over the years is going to rebel.

This means that after a few days you may be so overwhelmed with cravings for sugar that you simply cannot help yourself. You can learn a very good lesson from a phenomenon that occurs when people adapt strict eating plans, such as fruitarianism. This is a type of vegetarianism where only fruit can be consumed. Over the first few weeks, most people who adopt this diet go through a period where they become so depleted and their bodies get so insistent that they binge without even realizing it.

The second key is to learn from these mistakes and adopt a natural regimen that will slowly train your body to accept your new food choices. Rome wasn't built in a day and you're not going to be able to suddenly start eating healthy and expect everything to go smoothly. You've got to take that time to retrain your body so that you can avoid falling off the wagon.

Let's use the example of giving up sugar soda entirely. This is a very easy way to instantly carve off ten pounds or more (or 300+ calories for 12oz if you dislike hyperbole), but it is very difficult to do. Instead of going cold turkey, start a gradual reduction. Cut back by one soda a day for the first week, then two sodas a day, until you get to the point where you are no longer drinking it. By slowing modifying your intake, your body has time to adjust and your cravings will not be so intense.

A commitment to weight loss requires more than just a week or too. It may take months or even years to achieve your goals. By taking it slow and listening to what your body needs, you can be assured that six months from now, you'll still be on track for your weight loss goals instead of being back where you started.

Losing weight is not easy, but you don't need to make it harder on yourself. Take the time that it takes and set realistic goals.

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Sometimes it is too easy to make excuses about eating the right foods. Whether it’s simply inconvenient, we feel that eating healthy deprives us, or the lure of unhealthy food is too strong, we end up putting off eating right until it may be too late. Here are five easy ways that you can start eating better, right now – today even, before you get into more unhealthy territory.

1. Start with dessert.

Sometimes, there is nothing quite like a dessert, especially after a good dinner. However, that simple little piece of cake may pack more than half of your day’s calorie allotment. This is the perfect opportunity to start sneaking some healthy food choices into your diet, and chances are, you’ll end up liking them just as much. Instead of having that piece of cake, try a piece of fruit. If that is too much, consider adding frozen yogurt instead. Making small changes like this during one meal will help you make bigger changes all day long.

2. Replace your snacks with something better.

Afternoon snacks are sometimes necessary to get us through a long day, but that doesn’t mean that you have to automatically reach for a candy bar. In fact, what your body really needs is a quick dose of protein. It will hold you longer and give you more energy than simple carbs. Instead of something sweet, go with a small serving of low fat cottage cheese, or a stick of low fat string cheese. Other great snacks include a small handful of peanuts, or almonds that contain healthy fats.

3. Throw out that soda.

Many of us have a nasty soda habit that can be hard to break. Start by replacing one soda a day with some sparkling flavored water. You’ll still get that carbonation, and the flavor will make the water a little more palatable. Once you’ve cut back on one soda, gradually increase your replacements until you’re no longer drinking any. It will be easier on your body to gradually wean yourself off of the caffeine. Soda is full of empty calories, and you should notice a big difference, even by cutting only one out of your daily diet.

4. Switch up your carbs.

Instead of reaching for a loaf of white bread in the store, go for a whole grain loaf. These carbs are a little better for you and will help you feel more satisfied. It can take a little getting used to, but after a week or two you may find that you actually prefer whole grain bread to white bread.

5. Skip the dressing.

If you eat a lot of salads, but can’t seem to lose any weight, the culprit may be your dressing. Replace any high fat dressings with either low fat vinaigrettes or switch to a lower fat version of your current dressing. Instead of putting it on your salad, place it on the side and dip your lettuce in. You’ll be surprised at how much you have left over.

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This is one of the oldest diets that is still followed today, and thousands of people swear by it. There is a clinic in North Carolina for those that really want to take this diet to the next level, but the rest of it can get almost the same benefit from reading the book at home. To preface this review, it is important to note that although this diet can be very effective, it is certainly not for everyone. If you are thinking of trying the Rice Diet Solution, it is vital to discuss this with your doctor first.

Essentially, this book calls for eating a lot of rice, as the title would suggest, and not a whole lot of anything else. Our main concerns are the lack of protein and fats which are essential, at least in moderation. The first phase of this diet is very strict and calls for fruit only once a week, little to no protein and you guessed it, lots and lots of rice. Most people may be able to follow it for a few days, but after that point, you may never want to eat rice again.

That said, there are a few good principles in the book, such as reducing your intake of sodium. Since this is such a big problem with processed foods, we could all do with a little less sodium in our life, but once again, this book goes to the extreme on cutting it out of your life. Not enough salt can also be a big problem, especially for those with certain diseases that do require more salt in their diets.

The lifestyle changes that are recommended, as well as the focus on healthy exercise and meditation are very sound and this is probably the one area where the book does not go overboard. Basics like Tai Chi and swimming are encouraged, which are both ideal for those seeking a low to no impact workout. We found the exercise advice to be very sound, and wished they had carried a little more of that into the other areas of the book.

One of the biggest flaws with the diet is that it requires eating right around 1000 calories a day, or a little last. For most of us, that puts us into starvation mode. While you will see results pretty quickly, over time, that little amount of calories is going to slow your metabolism way down. We didn’t see any mention of Basal metabolism, which is the minimum amount of calories your body needs to function. Your heart needs calories to pump, your brain needs calories to think. Eating this amount of calories could be harmful over time, and is the biggest reason that we can’t give this book a recommendation.

For those that have tried everything under the sun and been unable to lose weight, some of the advice in this book would be helpful, but certainly not all. It offers an interesting viewpoint, but at the end of the day, it’s hard to get past its flaws.

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Every year, millions of dieters experience the same problem. You're going along great, losing weight steadily and then boom - nothing. No matter what you try or how you limit your diet, you can't lose any more weight. There are a few easy answers to this and a few easy solutions that you can use to blast past that plateau and get back to losing more weight. While there is some truth that your body does hit a healthy weight and wants to stay there, more often than not, your body is being tricked into thinking this is the case. Here's how anyone can get past their plateau and keep hitting those weight loss goals.

1. Eat more, not less.

As you lose weight and get more fit, your caloric needs are going to change. If you've been on a pretty strict calorie reduction diet, pretty soon your body is going to think that it's really starving. This changes your metabolism and the way your body stores fat. If you're not eating enough, your body thinks it needs to store every single calorie that passes your lips. Now, we're not saying run out and gorge yourself.

What we are saying is that you need to add a few more healthy foods to your diet in the right balance. In some cases, you may need to add more healthy fats so that your body is getting the right fuel that it needs to keep functioning properly. There is such a thing as good fat - such as olive oil or omega-3 oils.

2. Ramp up that exercise plan.

On the same token as your caloric needs, your exercise needs are going to change as you get fit. Your body will be used to more exercise and your level of fitness will rise to the point that exercise becomes easy. This is a sign that you need to ramp up your efforts. If you're not getting a real workout, then you're not burning enough calories. Sometimes, adding just an extra 30 minutes a week of vigorous exercise is enough to blast past that plateau. Start small and add a little more each day to your workout.

Run for a little bit longer, or increase your cardio workout by five to ten minutes. You'll start to see your results again and you can keep going. There are stages that each of us will hit where it becomes necessary to exercise more to lose weight. Otherwise, you'll just be maintaining.

3. Revisit your food choices.

If you're not keeping a food diary, start one right away. You may find out that you are actually consuming more calories than you thought. A common offender is soda, that is full of empty calories. Try cutting out soda from your diet and see if that doesn't push you past that plateau. In many cases, you can easily lose ten pounds simply by cutting soda out of your life. Look for any empty calories that you are consuming and get rid of them!

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Have you ever hit the wall when you're exercising? We're not talking about an actual wall here, we're talking about that point of no return when your body says "Enough" and refuses to do anything else. Most of us have hit it once or twice, but during the summer months, it is all too easy to overdo and we may not even realize it until it is too late. Here are some tips on how to avoid hitting that wall during exercise.

1. You've got to listen to your body.

If you feel strangely tired or weak, you need to stop immediately. Your body is telling you that it simply cannot keep up. This is not the time to drive yourself - this is the time to say ok body, I hear you, and I'm going to take a break. There is no shame in taking a break, or even calling it a day. It is better than harming yourself and trying to come back after extreme exhaustion.

2. You've got to stay hydrated.

One of the main reasons we hit the wall when we exercise is due to a lack of fluids. Your legs start to cramp up and you may start to feel a bit spacey. These are all signs that your fluids are too low. Again, take that break, drink some water and give your body time to bounce back.

3. You've got to eat if you're going to exercise.

It doesn't matter how strict your diet is, if you're going to exercise, you're going to need some fuel for your body. The key is finding the right kind of fuel. Look for foods that are rich in protein, such as low fat cheese, and add a few nuts and a piece of a fruit. This is the perfect balance of carbs/fats/proteins and it will help you exercise longer.

You also need to learn to recognize the signs of hypoglycemia if you are trying to exercise while on a diet. Low blood sugar is quite common in dieters and it's tough to beat. Symptoms include shaking, confusion, loss of vision, palpitations, and passing out. Your blood sugar is serious, and you don't want to mess with it. Eat a balanced diet and always remember to fuel your body before you exercise.

4. Start breaking up your exercise routine when it is hot out.

You may be on a 60 minute a day cardio exercise plan, but if it's sweltering inside the gym or outside, you won't be able to do that much exercise and stay healthy. Break up your cardio into 3 blocks and try to space them out so you don't get overheated. Try exercising at a different part of the day to beat the heat if you really want to get that full hour in.

These are just a few hints to help you stop hitting that wall. This is a serious problem and it is not something that you should overlook. To get fit, you've got to be healthy!

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If you want to jump start your weight loss efforts, you're going to need to focus on your metabolism. For most of us, our metabolisms have either been slowed by yo-yo dieting or even genetics and it can be hard to get them back again. However, it is not impossible to kick start your metabolism once again. You just need to make sure you are using the right techniques.

Many people fall on the theory that caffeine is the easiest method you can use to increase your metabolism. While this is true in the short term, the drawbacks are numerous and it's not good for your body or your heart to take too much caffeine. You can actually end up with caffeine intoxication if you have more than 500mg of caffeine in a day. That's the equivalent of two large cups of coffee from Starbucks to put that into perspective.

Instead of relying on external ways to increase your metabolism, it's time to look inward. First, let's talk about blood sugar. If your blood sugar is out of whack, your metabolism is too. Your body is spending too much time processing the wrong kind of foods and your metabolism suffers for it. If you're constantly throwing your body through feast and famine when it comes to sugar, chances are your levels are far out of whack.

To fix this, you need to make sure that you are getting the right balance of proteins, carbs and fats. This gives your body the chance to actually start burning fat instead of working on handling all the sugar that you've thrown at it. Keep in mind however, that you do need some sugar in your diet to keep functioning properly.

Next, you're going to want to build lean muscle mass. It simply is more effective at raising your metabolism than anything else. You can start doing this by adding in some mild weight lifting into your exercise routine. Even women can benefit from lifting small amounts. As you build muscle mass, don't panic if the numbers on the scale go up a bit. This is perfectly normal since muscle weighs more than fat. It is only temporary and if you keep burning fat, those numbers will come back down.

You can look at it as though you are restructuring your body. You are removing fat, which slows down your metabolism, which lean muscle mass that will raise it. Over the long term, you're retraining your metabolism and getting it to speed up.

By learning how to manage your blood sugar properly and by building more lean muscle mass, you have the perfect recipe for increasing your metabolism. It won't happen overnight, but if you stick with it, you'll be able to burn fat quickly and more efficiently. Don't rely on supplements that make crazy promises and endanger your health. They may work in the short term, but unless you address the issues that caused the slowdown of your metabolism in the first place, you're not fixing the problem.

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We all know that fad diets are a bad idea and rarely work, but it is so easy to get swept away by their claims that many forget this. Who doesn't want to lose ten pounds in a few days? The problem is, these diets not only are not effective over the long term, but they can actually end up harming your body. It's no good being thin if you've wrecked your health in the process. Instead of picking on individual name diets, we're going to cover the techniques that need to be avoided for weight loss. New and very similar diets pop up all the time, so it's best to focus on their methods.

1. Lose ten pounds in a weekend with special drinks.

This is an incredibly popular diet that many people swear by. Yes, it works, and most see a weight loss of around 5 to 8 pounds. However, the reason that it works is that it sucks all of the water out of your system and basically acts like an incredibly powerful laxative. This diet is one that should be avoided simply because its side effects are so dangerous. Thousands of people have managed to become severely dehydrated as a result of these diets. In addition, since it's only water weight that you're losing, those pounds are going to creep right back on the minute you start eating normally again.

2. Starvation diets.

Although these diets produce almost instant results, they are incredibly damaging to your metabolism and your brain. When your body goes into starvation mode your metabolism actually slows down - it does not speed up. This means that once you return to eating normally, you're going to gain even more weight than before. Your body needs food, plain and simple. Your brain cannot function properly without the right kind of fuel. Starving yourself is the worst way to lose weight.

3. Diets that focus on one type of food.

Soup, cabbage, you name it, eating one food only is not a smart idea. Your body is built with an internal balancing system that requires the right percentage of fats, proteins and carbs. By depriving yourself of this balance, your body will eventually rebel and demand, usually through insanely strong cravings, the food that it needs. Again, you may see quick results initially, but they won't last long.

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With summer coming, many of us are focusing on how we're going to look at the beach or the pool. There is a lot of money to be made off of spring diet books and every year, we are besieged with the latest plans that will help us get that bikini body we've always wanted.  (Editor's Note: review written by Weight Ladder's wife ) The main problem with many of these titles is that they don't focus on healthy weight loss and that weight does tend to creep back on once you stop the diet. This book promises results in just two weeks, and that set off our radar systems right away. While you can lose a lot of weight in just two weeks, the majority of it is going to be water weight and this can give a false sense of hope to dieters and work to actually derail them from the diet when that water weight comes back.

While there are some very good tips in the book, such as eating the right kind of fats and focusing on foods that contain the nutrition you need to get healthy, the one major failing is that it requires a huge commitment for exercise. For many dieters that are just getting started the two hour daily minimum commitment is going to be just to hard to reach. This can lead to feeling like a failure and instead of staying on track towards getting healthy and losing weight, many people may just give up.

More than 75 recipes are offered and most are delicious and well balanced. The exercise plan is actually quite reasonable, but the time commitment required is a major drawback. The exercises in and of themselves are not terribly difficult, but it's the sheer amount that may turn a lot of people off of the program. Some people just cannot do that level of activity, especially if they are just starting out.

Our main problem with this diet is the promise that you'll be ready in two weeks. It takes a lot longer than that to lose weight in a healthy fashion and unless you're only wanting to lose 5 to 10 pounds, this diet will be pretty discouraging. That and the fact that the two hour exercise requirement is really kind of glossed over, the whole book fell short of what it could have been.

Although it contains healthy recipes and some great advice on lifestyle changes, we just cannot recommend this book as a healthy way to lose weight. If you're in it for the long term and you have an extra two hours a day, this may be the perfect diet for you. But you'll need to go in with the right expectations and realize that Rome wasn't built in a day and if you want to look good in your bikini, it may take a little longer than 2 weeks. That said, there is some useful information and if you go in with the right mindset, this diet may actually work for you.

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