7 Ways to Heat Up Your Diet This Summer

by John McGran
Special for eDiets

Don’t allow your weight loss resolve to cool down this summer. Instead, get fired up with our “7 Tips For Summer Weight Loss!”

1. Start with a good plan of attack

Think of the reasons you WANT a healthy new lifestyle — more energy,

better health, or perhaps nicer clothes. Then pick a diet plan that’ll fit your laid-back summer lifestyle.

Your odds of stumbling or quitting fast increase tremendously if your willpower is wishy-washy.

Now spell out your mini-goals for the next two weeks… month… summer. And keep your eye on the prize — a healthier, happier you!

Now that’s better tasting that a second corn dog or bacon-topped grilled burger any day, right?

2. Create a weight loss pledge

It sounds kind of corny but a good way to stick to a diet this summer is to create a pledge, sign it and then post it on your fridge, dashboard and bathroom mirror. Keep your pledge simple but inspirational.

It can be as simple as this: “I WILL lose weight this summer and I WILL feel better by fall. I am doing this because I want to ________ (lose weight, feel great… fill in the blank with your most important reasons). My starting weight is _______; by _________, I will lose _____ pounds. My goal weight is ________ and I WILL reach it by ___________.”

Be sure to keep your pledge positive and specific.

3. Sweep away temptation

Spring is nearly over, but it’s still a great time to clean house. We’re not talking about dust, dirt and stains. We’re talking about cleaning out the junk foods from your fridge, freezer, pantry and cupboards. Toss out everything that won’t help you get healthier.

Then stock back up with fresh fruits and veggies, and junk-free yogurts and cheeses.

4. There’s a write way…

Studies have shown that those people who keep track of everything they eat tend to lose nearly twice as much weight as those dieters who refuse to pick up a pen or mouse. So grab a pen and start a food journal… and keep track of every nibble.

5. Enlist a support team

Successful dieters need a support team to lean on. There’s no reason to go it alone. Studies show that’s the worst thing a dieter can do — try to lose weight without leaning on a friend or fellow dieter for support.

You can find plenty of support among your friends and family members. You can also lean on your co-workers or members of your church or community groups you belong to.

It’s important that you pick people you feel comfortable being around. They should be people you trust enough to share your worries and goals with. Don’t pick people who will be afraid to call you out when you drift or use poor judgment!

6. Make room for exercise

It’s summer, so get outside and get away from smelly, stuffy gyms or mind-numbing treadmills. It’s much more fun to burn calories while you play! A few fun activities include beach volleyball, swimming, softball, jogging or brisk walking.

Make time for regular activity. Shoot for 30 minutes a day. That’s the length of your favorite sitcom, so put down the clicker (they’re mostly reruns anyway) and get moving!

7. Slip but don’t fall

Toss your outdated notions of achieving perfection with dieting. Trying to attain perfection is a great way to sabotage your resolve.

You’re in this for the long haul. A fatty fast food meal or a few extra drinks with the gang won’t doom a diet. So never ever use a slip as a reason to ditch your dieting efforts.

John McGran is the former editor-in-chief of eDiets.com. After working for a pair of other dieting and weight-loss websites, he’s returned to share some of the great insights he’s learned during his time away.

http://healthnews.ediets.com/diet-weight-loss/7-ways-to-heat-up-your-diet-this-summer.html

9 Tips To Lose Weight No Matter How Busy You Are

I hear it all the time: "I don't have enough time to exercise." Or people will tell me they will get back to their fitness goals someday when they have time. But someday can easily turn in to never. Take control of your day and prioritize your health and fitness! After all, it's not about finding the time, it's about creating the time. Get back on track no matter what your day looks like with these tips.

1. Add strength training to your routine.  

Even if you focus on just one muscle group a day and do three different exercises, (three sets of 15 for that muscle group) you'll benefit. You can divide it up throughout the week. Remember: the secret to a revved up metabolism is muscle. 

2. Put yourself first. 

Stressful situations can take your focus away from properly caring for yourself. If you neglect yourself for the sake of external problems, you'll create more problems than you are solving. Make sure you consider what you need and do something—however small—for yourself each day, even if you only devote 30 minutes to your health each day.

3. Eat whole, fresh foods in a rainbow of colors. 

Generally, the fewer foods you consume that come in a box or have a label, the healthier you're eating. Fresh, wholesome fruits and veggies are available in ample supply right now, so take advantage!

4. Eat mindfully. 

There are all sorts of tips for mindful eating. Don’t watch TV and eat. Pay attention to what you're eating. Ask yourself if you're really are hungry or if something else is going on. Check first to see if you are just thirsty. Determine when you are satiated. Eat slowly. Put your fork down in between bites. The best mindful eating weight loss tip is to connect with what you're thinking and feeling. You have all the answers. You know when you are overeating. You know when you have gone too long without working out. Awareness is the first step toward change.

5. Have a purpose for doing all this. 

How are you doing on the goals you set for yourself at the start of this year? If they've gotten away from you, how can you get back on track? Toss guilt out the window, and just start over. Give yourself a fresh start. If it helps, start with the end in mind and think about how you want to feel when this year concludes. What do you have to do to get there?

6. Set a simple routine and stick to it. 

One great way to kill your confidence is to constantly start and stop your fitness regimen. It’s common for people to get psyched up and dive in to working out and then drop it altogether when the craziness of life intervenes. But if you start and stop all the time, you are setting yourself up for a never-ending cycle, where you won’t see any progress. Commit to what you can achieve, at least at first. If you start overly ambitious, you are less likely to stick with your routine. Try two workouts a week at first until you regularly stick to your routine for a month. Or just commit to 15 minutes a day if that's all you can do at first. If you see that you are steadily making progress, you will gain momentum and confidence you can build on.

7. Set rules that work for you. 

Many people who've successfully lost weight and kept it off have set rules for themselves. Figure out how often you will work out, the bad habits you are willing to give up and the good habits you will start, the healthy food you will have on hand when you get the munchies and the number of glasses of water you will drink each day.

8. Be open to surprising yourself. 

Think about how you feel when you finish an intense workout, run a mile when you never have before, finish a new weight lifting routine, or venture to a new fitness class you haven’t tried before. You have a sense of accomplishment. Muscles are sore that you didn’t even know you had. When you surprise yourself, it will motivate you to keep going—or set your sights higher.

9. Don’t chase perfect, chase perfectly healthy. 

The best part about chasing healthy is it’s achievable. Chasing some idealized vision of perfect doesn’t set people up to have healthy self-images or achievable goals. The perfect word can even be a trigger for some. It’s that all or nothing thinking—perfect or nothing at all. Focusing on health provides you with a whole bunch of bonus benefits: increased energy, boosted immunity, enhanced mood, more time alive … You get my point!

The best part of tips is you can incorporate a few at a time or add an extra tip each week. Just start to make small changes daily and you'll surprise yourself with the results.

http://www.mindbodygreen.com/0-9582/9-tips-to-lose-weight-no-matter-how-busy-you-are.html

Lose Weight Fast: How You Can Shape Up Sharpish This Summer

Do you want to drop a few lbs before a big event this summer? Or is the dread of getting in a bikini killing your pre-holiday buzz? Here are a few simple ways you can shape up quick sharp.

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A few food swaps, easy exercises and come clever tricks are all you need to lose a few pounds in the run up to summer season. It goes without saying that losing weight at a fast pace makes it harder to maintain that weight in the long term, the ideal rate of weight loss is 1lb and 2lb a week, according to health experts, but here are a few healthy ways you can make a start in the right direction:

1. Eat mushrooms. The meaty texture of mushrooms makes them the ideal substitute for meat. An easy and purse-friendly food swap that will help you trim down. Mushrooms are having a moment right now, with stars like Katy Perry and Kelly Osbourne said to be fans of the healthy alternative. Simply swap one meal per day for a funghi-based dish and you'll see results. A bonus is that mushrooms are packed full of B vitamins, iron and zinc.

2. Have a pre-gym coffee. Drink a cup of coffee (a black coffee has just five calories) and the caffeine boost will ensure you have a far more effective workout. As well as giving you more energy, a research team based at the University of Illinois believe that caffeine helps stop the pain processing nerves in the brain and spinal cord from working, meaning you'll feel less pain in your leg muscles during your sesh.

CAFFEINE HELPS YOU EXERCISE

3. More sleep. Try and get half an hour more sleep than you usually do. Feeling refreshed means that you'll be less likely to crave sugary, energy-giving, foods the next day. And, as if you need an another reason to spend more time in the horizontal, sleep also boosts your metabolism and allows your body to build muscles, meaning better muscle tone.



4. Water. Kickstart your metabolism by drinking shed loads of H2O. Don't waste calories by downing sports and soft drinks. Often hunger is mistaken for thirst so if you're feeling peckish always try and drink some aqua first.

5. Yogurt. Put down the crisps and reach for a tasty yoghurt. The benefits are easy to see: 1) the calcium tells your fat cells to pump out less cortisol, making it easier for you to drop pounds, while the amino acids help burn fat, 2) the probiotics help maintain a healthy gut, helping to cut down bloating, and 3) it's crammed with vitamins, including riboflavin, iodine, zinc, plus vitamins B5 and B12.

6. Ditch white grains. That means white pasta, rice and bread. Carbohydrates are digested quickly, leaving you hungry and more likely to overeat later, which is never a good thing. 

7. Olive oil is your friend. According to research at the University of Irvine, the oleic acid in olive oil is transformed into something called OEA. This compound relieves hunger and suppresses the appetite by sending signals to your brain telling it you’re full. So, swap your usual salad dressing for a splash of olive oil, or buttered bread for a dunk in the golden stuff, and you'll be good to go. 

8. Wear tight clothes. Nothing gives your diet motivation a boost more than finding your favourite pair of skinny jeans that little bit uncomfortable. Crowbar yourself into something too tight and we guarantee you'll avoid snacks all day. 

9. Portion control. Serve your food on a side plate or one of your children's plates to limit the amount you eat at dinner time. The logic is simple: if it's on the plate you'll eat it, if it's not you won't. 

10. Distractions. Food cravings usually only last about 10 minutes, so if you start to feel peckish, do something else. Phone a friend, go on Facebook, shop online - do anything, just don't eat. 

11. Eat slowly. You might feel like a plonker eating anything other than sushi with chopsticks but it will sure slow you down, giving your brain time to register that you're full. 

Do you have any other fast weight loss tips? Let us know in the comment box below. 

http://www.marieclaire.co.uk/blogs/542995/lose-weight-fast-how-you-can-shape-up-sharpish-this-summer.html 

Retrain Your Brain for a Better Dieting Experience

by John McGran
Special for eDiets

If you believe the lyrics to the 1985 Human League song “Human,” then you accept the notion that we’re all born to make mistakes.

Okay, so maybe there is some truth to that notion, but I’m here to tell you it’s never too late to change your tune and avoid the five biggest mistakes that have derailed millions of well-intentioned weight loss efforts.

A good friend of mine once opined that before you can change your weight, you’ve got to change your mind.

So, if you’re guilty of any of these beliefs, then it’s time to change your mind so you can lose weight and keep it off.

 1. I’ll start my diet next week.

The best time to start a diet is today. Right now, in fact. I’m a procrastinator. I know how easy it is to set a future date to get started on a diet or any other project.

But by allowing yourself a few extra days before getting serious about slimming, you’re simply allowing yourself to continue on with the bad habits that led you to being overweight in the first place.

The end result: You’ll probably gain even more weight before you start dieting. Or, worse yet, by the time “next week” rolls around you’ll lose the resolve that led you to consider a diet.

Do yourself a big favor and get started… NOW!

2. There’s just no time for exercise.

Got a job that gets you out of the house early and doesn’t get you home until late? Got kids? Got other commitments?

Cry me a river. Everyone is busy. That’s just how life is. If you want to exercise and burn more calories you CAN find the time.

Consider starting your day an hour earlier. It’s the best way to fit in 30-45 minutes for the treadmill or free weights.

And what about the evening hours? Do you really have to sit on the couch watching hours of mindless “must see TV?”

If you can’t bear bypassing Dancing With the Stars or The Voice, consider squeezing in exercise time during the many commercial breaks. Better yet, watch your shows while walking on the treadmill.

A better choice is to head outdoors for a walk that takes you somewhere. Once I get started with exercise I fall in love with it — and it becomes a part of my day that I look forward to.

You can lose weight without exercise; you just won’t lose as much weight as quickly!

3. Just one more bite…

Many researchers will tell you: it’s all about the calories, folks.

Can you enjoy an occasional treat? By all means.

Can you fit in a treat a day? Sure… if you really aren’t serious about losing weight.

It’s the between-meal treats and second helpings that have helped us into bigger clothes, worse health and greater depression about our weight.

Don’t stop the treats. But make sure they are healthy treats. A few good choices include fruits, veggie sticks and low-fat dip, pretzels, popcorn (without butter), and those 100-calorie snack packs.

There are lots of options. Seek them out and treat yourself occasionally.

4. I’m smart enough to handle my diet by myself!

I’ve worked for three diet companies and have written countless success stories along the way. While doing my research, I’ve found that the overwhelming majority of successful slimmers tend to lean on their fellow dieters for support and motivation.

By being held accountable for your actions you’re less likely to binge or “cheat” on your diet. Having someone to talk to or exercise with helps keep you on the right track.

Don’t go it alone. There really is safety in numbers.

Studies show those of us who diet with support do better… much better.

5. The “hottest diets” must be the best diets!

The weight loss formula is simple math: it’s all about cutting calories and increasing activity. It’s not about cutting out entire food groups or drinking your meals.

Trendy diets come and go… much like your extra pounds. Coincidence? I think not.

Moderation is the key. Enjoying a well-rounded diet will help you stay the course without the boredom or yearnings that lead to straying.

A diet is simply an eating plan. So be sure to make it one that is sustainable.

If you consider a diet something with a start and finish date, then you’re setting yourself up for failure.

Here’s a good start. Take inventory of your current eating habits then make a few better choices. These can be things like diet soda rather than regular, skim milk rather than 2%, or more veggies and less meat.

Good luck with achieving your goals. We’re here to help you in any way we can.

John McGran is the former editor-in-chief of eDiets.com. After working for a pair of other dieting and weight-loss websites, he’s returned to share some of the great insights he’s learned during his time away.

http://healthnews.ediets.com/diet-weight-loss/retrain-your-brain-for-a-better-dieting-experience.html

The Weight-Loss Secret You’ve Never Heard

Learn the trick to finally lose that stubborn fat and boost your energy to boot

By Valerie Berkowitz, R.D.

If you seem to have more than an inch to pinch on your waist no matter what you eat or whether you focus on intervals or weight training, the problem may not be your stomach but another organ.

You probably don’t give much thought to your liver (except maybe when you contemplate that third vodka soda), but its health is key to your overall health and weight. Your liver is the ultimate multitasker: It acts as a filter to remove toxins (like medications and alcohol) and nutrient byproducts such as ammonia from the blood; it aids in digestion by producing bile to help break down fat and absorb fat- and water-soluble vitamins and minerals; and it plays a part in regulating glucose, blood pressure, blood sugar, insulin, estrogen, testosterone, immunity, and blood cholesterol production and removal. And you thought you had a long to-do list!

Because of all of this activity, your liver may be in need of a little TLC. When it’s overworked, toxic residues can build up, causing inflammation that is associated with obesity. A stressed out liver can also cause fat to build up, especially around the belly. Added together, this can mean that no matter how much you restrict calories, weight loss is near impossible—unless you detox your liver.

RELATED: Learn the five things you don’t know about body fat so you can pick the smartest strategies for losing it.

Before you jump to start a crazy cleanse, check if you have other symptoms of liver problems, such as fatigue, insomnia, brain fog, rashes or acne, digestive troubles (constipation, acid reflux, indigestion, bloating), high cholesterol, and blood sugar and insulin imbalances, which can lead to low energy, cravings, and excessive thirst and urination.

If you think your liver may be amiss, ask your doctor for a liver function test, aspartate aminotransferase (AST) test, or alanine aminotransferase (ALT) test, or request CAT or MRI scan to get a picture of your liver.

Once you have the results, you can make the following lifestyle changes to help remedy and even reverse the problem.

1. If you smoke, stop.

2. Use medications only when necessary, as even taking a Tylenol can have severe consequences on the liver.

3. Do not drink alcohol.

4. Eat and drink clean. Skip foods and beverages that contain high-fructose corn syrup, hydrogenated oils, additives, hormones, preservatives, or artificial colors, and eat free-range or organic whenever possible. Your liver has to work harder to filter all this gunk.

RELATED: Jump-start your healthy diet and healthier body with a seven-day clean eating plan.

5. Consume cruciferous vegetables such as Brussels sprouts, broccoli, cauliflower, kale, collards, and cabbage. These contain sulphur compounds called glucosinolates that bind and eliminate toxins.

6. Ditch the salt, which can contribute to fluid retention and further strain the liver, and flavor foods with garlic, rosemary, dandelion, or chicory, which appear to support liver function.

7. Exercise the same way you take your prescription medicine: consistently and every day. Aim for at least a half hour, though more can be better, and be sure you’re doing intervals, which will help melt fat. A review published in theJournal of Hepatology found that a combination of diet and exercise was best to reduce body weight and therefore improve liver health.

http://www.shape.com/weight-loss/weight-loss-strategies/weight-loss-secret-you%E2%80%99ve-never-heard