The diet industry is a multi-billion dollar business in the United States, and yet according to the Centers for Disease Control, nearly 36 percent of all adults in the United States suffer from obesity. This means that at any given time, at least one-third of the population may be searching for a safe and effective way to lose weight. Unfortunately, many people right here in Texas turn to ineffective or even dangerous diets or supplements to help them with their weight loss goals. Many experts believe that the reason so many people struggle to lose weight successfully is because they choose the promise of “quick” weight loss over safe, healthy programs that take ensure Weight Loss Houston success.

Successful Weight Loss

The simple facts about long lasting Weight Loss Houston goals is that it takes a committed and positive attitude. Successful weight loss means losing weight and keeping it off as well as improving your muscle tone and your overall health. Weight loss is not only about losing pounds; it is also about lowering cholesterol or lipid levels, improving blood sugar control, and ultimately becoming a healthier person. Here are some facts about weight loss that can guide you to make healthy choices for your body and lose weight successfully.

Set Small Goals

Small goals are more important than large ones. Trying to lose 50 pounds is daunting, but almost anyone can lose two pounds. Therefore, make two pounds your week’s (or two week’s) goal, and do not look beyond that point when you first start dieting. By cutting down on your calories and increasing your exercise moderately, two pounds a week is a reasonable weight-loss goal. If you pay attention to one week at a time, soon you will find that you have lost a significant amount of weight almost without realizing it.

Calories Count, but so do Macronutrients

Earlier research on weight loss focused only on calorie-counting. The general wisdom was that a calorie was a calorie, so eating a diet of just candy or just celery would have similar results as long as you counted calories. Further research has revealed that this is not the case. Both the types of foods you eat and how much of them you consume have an impact on weight loss. Diets high in fiber and protein cause you to lose weight faster than diets high in refined carbohydrates and fat.

Exercise Boosts Weight Loss in Several Ways

Many people think of exercise only in terms of how it burns calories. This is one benefit of exercise, but not the only one or even the most important one. Exercise builds muscle which in turn burns more calories. The more muscular you are, the more you can eat and still lose weight.

Further, exercise makes your heart and lungs stronger, encouraging your body to burn calories more efficiently. Experts recommend 30 minutes per day of exercise that raises your pulse to at least 80 percent of your maximum heart rate. This type of aerobic exercise is best for strengthening your heart and burning calories. However, you should also include gentle strength training to build muscle mass.

Start Small

Remember that anything you do today toward your weight loss goals is more than you were doing yesterday. If you cannot exercise for thirty minutes, exercise for fifteen or even ten. Cut out one processed or refined food and substitute a fresh fruit, vegetable or whole grain.

By taking small steps and setting reasonable weekly goals, you will reach your overall weight loss goals before you realize it.

[Posted on Jan 31]

With a month into the New Year, many people have made the decision to eat healthier, and live a healthier lifestyle with Houston Nutrition goals. The road to living a healthier lifestyle is not easy, but by setting fitness goals and sticking to a healthy diet, a positive change can be realized throughout the year. Below are tips for remaining loyal to this important commitment by staying true to your nutrition goals and becoming motivated to lead a healthy lifestyle.

Why Eat Healthy

Research has revealed much information regarding the process by which we get our food. Knowing Houston Nutrition details information can help retain motivation to keep a diet healthy. Different nutrients benefit specific parts of the body, making us realize that a variety of foods are needed for optimal health. Being aware of the nutritional contents and value of the food you consume will support the desire to be ensure your body is receiving the nutrients it requires.

A healthy diet will keep your body and mind functioning at full capacity. Proper nutrients help muscles become stronger and burn fat more efficiently. Eating healthier is highly associated with a person’s ability to maintain a healthy weight. Your most important muscle, the heart, will benefit the most from a healthy diet. Nutrition also helps us fight off chronic diseases and avoid illnesses. Eating less saturated fats can control cholesterol and lower the risk of stroke and heart disease. Fruits and vegetables rich in antioxidants are also known to reduce multiple types of cancers.

Setting Goals For Healthy Living

Before going into the kitchen and cleaning out the pantry and fridge, sit down to make a plan. Begin your new eating habits in a strategic way.

By slowly filtering out unhealthy foods and snacks and replacing them in your diet with low calorie and nutrient rich items, you will begin to train your body to sustain itself on quality rather than quantity. A sensible plan would be to decide to only indulge in a pleasurable, but not-so-healthy snack no more than three times per week. Going “cold turkey” may not be the best option for most individuals looking to begin a healthy lifestyle; it may even be counterproductive.

Maintain your Goals

Now that your goal is set you know what you what to achieve and by when. You have implemented strategies to change your diet and increase activity. What are some ways to avoid those road blocks that will appear?

One strategy to help stay motivated for a healthier lifestyle is to study your family history of diseases and conditions. Be sure to include any incidence of type 2 diabetes in your research as this can be hereditary and can be prevented with weight loss and proper eating habits. If you come across a particular disease that runs in your family, consider foods, exercise, and other methods that can combat contracting them. For example, if melanoma is in your family history, be sure to avoid overexposure to sunlight. If you know you will be in direct sunlight for a long period of time, be sure to apply sunscreen. If there has been any type of cancer in your family, learn about foods that contain antioxidants that can prevent it.

Diet and exercise are the key to a long and healthy life. Set obtainable goals and see positive change both inside and out.

There’s never a better time to start a new Houston diet than in 2013. With a new year brings new goals and challenges, and what better way to prepare for the coming seasons by slimming down and living healthier. With a bit of motivation and encouragement, you can start the year off right for a healthier, happier you in 2013. Many Houston residents have started a healthier New Year with assistance from Life Long Weigh, a leading wellness clinic.

Never Skip a Meal

The trusted medical professionals of Life Long Weigh can advise you that skipping meals, or eating less, is a common trap that many prospective dieters fall into. When beginning your day, it’s never a good idea to try and cut calories by skipping breakfast and waiting until lunch to eat. This only drains your energy more quickly and reduces the speed of your metabolism. Opt for fiber in the morning by eating oatmeal with fresh fruit and berries on top. You can also add natural yogurt for great taste, and added protein to keep you fuller for longer. Try steel cut oats which are a healthier option than regular rolled oats, and pack more nutrients and vitamins.

Be Creative

Healthy doesn’t have to mean boring. Lunches, even salads, can be full of flavor. For lunch, you can certainly try creative and healthy meals that will give you plenty of protein for enough energy in your days. Eat a grilled chicken salad with fresh greens, tomatoes, a light sprinkle of fresh cheese, thin slices of cucumbers, and sunflower seeds. Some salads may be too light to keep you full, but the grilled chicken will help you trim down quickly, while staying healthy and energized.

Keep Healthy Snacks Nearby

You always want to make sure you have enough snacks to keep your energy and metabolism up to speed throughout the day. Many dieters have found that eating several small meals a day is often the key to losing weight and feeling rejuvenated. Opt for a handful of raw almonds (go for raw—salted can increase your cholesterol), which will keep you full and satisfy your appetite. Almonds effectively nourish the nervous system and also lower the rise in blood sugar and insulin.

Another nourishing snack to try is organic rice cakes. They’re light and have a low amount of calories, while also giving you a healthy portion of grains in your daily diet. They’re easy to take on the go and will increase your weight loss.

Juicing for Added Nutrients

When trying to stay full, juicing is an effective way to increase your consumption in nutrients while staying full until dinner. Juicing is easy and a great detox, which is one of the most effective way to shed pounds. When juicing, try combining vegetables like kale, spinach, cucumbers, apples (for taste), and broccoli. You can also add different types of berries, pineapple, papaya, or strawberries for extra antioxidants.

Enjoy Hearty Dinners

For dinner, salmon is a delicious option and promotes proper digestion and contains fatty acids like Omega-3 and vitamins D and A. Pair the salmon with couscous, a side of grilled asparagus, baby carrots or quinoa.

Instead of depriving yourself by skipping dessert, curb your sugar craving and treat your sweet tooth with a piece of dark chocolate. It’s a much healthier alternative than opting for ice cream or a candy bar, and has been proven to reduce the risk of cancer and heart disease. Purchase dark chocolate with a cocoa percentage higher than 70 percent to get the most anti-oxidant benefits.

By choosing healthier meals and snacks throughout your day, you’ll easily lose weight and feel better even after the first few days. Pair your new 2013 diet with proper exercise from 3 to 6 days a week and you’ll feel and look better in no time.

Magnesium deficiencies cause sugar cravings, which can lead to binging on the wrong stuff. If your diet typically isn’t rich in magnesium, it could be causing you to reach for that late night cookie or hit the drive-thru window. Or if you’re having a hard time transitioning to a more natural diet and letting go of the sugar-rich foods, adding these magnesium-rich foods to your diet may help get you on the right track:

• Green leafy vegetables (spinach, kale, collard greens, broccoli)
• Beans (black, navy, pinto, kidney)
• Green peas
• Nuts (peanuts, almonds, walnuts, pistachios)
• Seeds (pumpkin & squash seeds)
• whole, unrefined grains (whole grain bread)
• Fish & Seafood (Halibut, scallops, &oysters)

Check out this recipe for Caramelized Onion, Spinach and Artichoke Dip from Clean Eating Magazine to get on board with Magnesium!

INGREDIENTS:

INSTRUCTIONS:

1. Heat nonstick or cast iron pan over medium-high heat for 1 minute. Spray pan with cooking spray and let heat for another minute. Add onion and sauté until caramelized, 5 to 10 minutes, stirring so that it does not burn. When onions are caramelized or golden brown, add garlic and sauté for about 1 minute. If the vegetables are on the verge of burning, mist with cooking spray. Add spinach and cook for 2 minutes or until just wilted. Remove from heat and let cool for 2 to 3 minutes.
2. Preheat oven to 350°F. Put artichoke hearts and spinach-onion mixture into a food processor fitted with a standard cutting blade. Chop for 1 minute. Add cream cheese and yogurt and whirl for about 2 minutes. Add Parmesan, chives, pepper, seasoning and, if desired, salt. Chop for another 2 to 3 minutes or until vegetables are finely minced and well blended into dairy mixture.
3. Place dip in a 4-qt ceramic baking dish. Bake for 20 minutes or until top is lightly browned. Remove from heat and serve on a trivet with sides of vegetables and crackers.

*Some adjustments have been made from the original recipe!