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Weight Loss For Women: Exercise and Diet Plan

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The first thing to do to accomplish these lifestyle changes is to analyze your daily calorie intake. This is done easily by writing down everything you eat each day for at least a week. Look up the calorie count for all the food. This will help you further analyze what changes need to be made, so that you can lose weight effectively.

Most of these lifestyle changes just call for replacing unhealthy foods with healthy alternatives. You can substitute low fat or no fat dairy for high fat dairy. This will allow you all the nutrition of dairy, with less fat and calories.

Cook more of your dishes from scratch and try to stay away from fast food or processed foods. Processed foods are counterproductive to weight loss many times, because they can contain too much salt, sugar, and unhealthy fats. Shop the fresh foods in the store and create your own unique dishes flavored with olive oil and healthy herbs.

Make sure all your sources of protein are lean ones. High fat meats are not only high in calories, but can be hard on your circulatory system and heart. Lean meats and other healthy protein choices will help the weight loss for women to be more successful.

Aim for a daily caloric intake that is at least 500 calories less than what you normally eat, to lose weight. If you still do not lose weight with this decrease, then decrease your food intake a bit more until you start to gradually shed some of those unwanted pounds.

Stay away from sugar, except on very special occasions. Sugar will make you blood glucose levels spike, and this will prevent your body from burning its own glycogen stores. Also, simple carbohydrates such as white bread, regular pasta and white rice should be avoided just as sugar should be for the same reason. Whole grain products and brown rice are okay because they take longer to digest and do not cause the blood sugar to go up as quickly. When your body burns these glycogen stores, instead of just the food it takes in, weight loss will occur.

Also, watch your salt intake to make sure you do not get over the recommended amounts. Too much salt (listed as sodium many times) could lead to water retention for women and for that fact men and slow down efforts at losing weight.

Eat more of the fresh, green, leafy vegetables. These are not only low in calories, but also highly nutritious. Some believe that half of your plate should consist of this type of green vegetables and the rest of you plate can be starches and meat. Add some fresh fruit in place of a high calorie dessert such as cake. Fruit provides vitamin C and other antioxidants that support the immune system.

Above are some simple ideas for being successful with weight loss for women. Eat to live a healthy life and you will lose weight and be able to maintain your ideal weight successfully.

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Source by Olivia Marques

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What’s the Best Diet Plan to Stay Fit?

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Nearly everyone would want to diet at one point in their lives. Obesity is an ever-increasing problem. Moreover, different people face numerous diseases, which require them to follow a carefully structured diet plan as part of the doctor’s instruction. After all, our sedentary lifestyles have contributed to the various health and weight issues that we have face today. Remember that the word ‘diet’, especially when it comes for losing weight does NOT equal to extremely bad food, or it does not equal to you stop eating food AT all. You need to understand that if you just stop eating food; your body is just going to lose water weight, and no real substantial weight, as such. Once you start eating again, you will gain weight quickly at a faster rate. Hence, it is important for everyone to keep this into mind. One thing needs to be clarified at this point.

The best diet plan will ensure that you have kept certain goals in your mind, and have taken certain steps. First you need to ensure the specific part of your body, where you need to lose fat, or whether you want to change your diet, so that you can be healthier. It depends on your goals completely. Furthermore, according to your body type, make sure that you figure out daily calorie intake. Your diet needs to consider this explicitly. You also need to keep in mind the different nutrients, such as protein, fat, and carbohydrates consumption per day. Therefore, your daily protein intake is important, because it helps build muscle tissue. Furthermore, not all fat is bad for you, but you can consume certain kinds of fat, which are actually good for you. Additionally, carb intake is important, but it is least important of the first two. And make sure that whatever daily intake that you have structured out, it should be according to you and your preferences. You may ask a personal trainer to help you out, but this can easily be done online, as well. Furthermore, sometimes weight gain may occur because of deficiencies in the body. Hence, supplements are essential to overcome those deficiencies. However, these should generally be taken at the advice of your doctor.

Remember that getting the right kind of nutrients would be the best option for you, when you are thinking of losing some weight, and have a healthy lifestyle is the best.

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Source by Sohail Khan Awan

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1200 – 1600 Calorie Diabetic Diet Plan

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The basic principle behind a calorie controlled diabetic diet is of course controlling your daily calorie intake. A 1200-1600 calorie diet is based around consuming no more than those calories per day. The benefits of these diabetic diets is that they give you the opportunity to control your sugar levels in your blood stream, this in turn will give you better control over your weight and reduce any heart complaints. The 1200-1600 daily calorie diets are aimed at small women who exercise, small or medium-sized women who want to lose weight, and medium women who do not exercise much. A major factor when starting these diet plans is to make sure you are taking on a complete and balanced diet that will pack in your recommend daily nutritional intake.

The key to any calorie controlled diabetic diet is Carbohydrates. Carbohydrates is the main source of Glucose or sugar, this is also your body’s main source of energy. A 1200-1600 calorie diabetic diet works on controlling your intake of fat, protein, fat, and carbohydrates.

You will have to ensure you only consume the right amount of calories per day. This will mean getting an understanding on the calorie values in each food type and portions. One gram of carbohydrates equals four calories.

There is no big secret to these diabetic diet plans other than eating a healthy balanced diet. A diabetic controlled diet is all to do with maintaining a balance of carbohydrates, fat and protein that you consume in your 1200 – 1600 calorie plan. For diabetics it is advised to break your meals into 4 to 6 small snacks and meals.

6 serving of starches

2 servings of milk and yoghurt

3 servings of vegetables

2 servings of meat or meat substitute

2 servings of fruit

Up to 3 servings of fats

The above gives you a guide for portioning suggested from each food grouping. Sticking to your 1200-1600 calorie diet plan is essential because any excess calorie intake may increase your body fat.

To aid your success you could pack your foods the night before – ensuring you have your fresh foods maid already. Keep your food simple to start, just start by calorie counting and progress from there. Try eating you foods a little slower and avoid foods that have a high calorie and fat content.

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Source by Adds S Barton