Diet Guru – Healthy Weight Loss

For some reason, there are many people who still believe we die of hunger is the greatest way to lose excess fat. Even if it’s absolutely true that you will pay for neglecting the weight of food, depriving your body of nutrients it needs can be harmful to a person’s welfare. Furthermore, depriving your body has the opposite effect. Instead of paying all its excess fat, the body will retain every calorie ingested for fear of not getting enough fuel to perform properly. As a result, individuals seeking to know how to lose excess fat will not need to starve or might actually gain body fat!

Normally known good thing that this approach of getting rid of body fat is gained through hunger. Those who eat on a regular basis will find it very difficult if not impossible, to refrain from eating through the ranges normally do. Beyond this, it’s really great to see that people doesn’t need to do something this radical, or this bad, so to drop their body fat percent. The means how to reduce body fat isn ‘t walk sweet, but it also isn t impossible and doesn’t include unhealthy activities.

The easiest way to get rid of unwanted weight is a mix of different things working together for the loss. These items would have a balanced diet, not less than thirty minutes of physical activity every day, and a great weight loss supplement to make the procedure more effective and increase the amount of shed unwanted weight. Although any of these simple actions can be performed independently to see a small difference or reduction in the proportion of whole body fat, which combines all makes for the most effective means of getting rid of unwanted weight.

For many who want to learn how to get rid of more fat, weight loss supplement they choose, the meals they take in and also the effective exercise that they choose to be involved in a positive change in how fast fat deposits to ‘ inside their bodies is lost. For example, one decides that a block of fat as a diet pill he won ‘have as much effect from this type of dietary supplement unless re ‘ inclined to eat meals content fat. An example might be someone who still prefers to eat a menu full of carbohydrates, but their physical activities isn ‘t active enough to burn calories.

The good thing is for people who want to understand how losing unwanted weight is that it can be done, provided that the individual may join the plan. It does not take but a couple of weeks to combine a healthy eating plan, effective for fat burning and aerobic exercise (like jogging, running, walking, biking) to observe the results.

Fresh fruits and vegetables are key for maintaining a healthy weight. Juice fasting is believed to get rid of the stubborn fat. But keep in mind there is never a fast cure for your weight problem. A healthy and balanced diet and exercise is always key. It is generally recommended to do juice fasting for a day or two once every few months to get rid of all the toxins in the body and lose weight. This also gives all your digestive organs a much need rest as juices are generally easier to digest. Also juicing generally helps your body absorb all the vital nutrients easily.

Here are some of the juices that help with weight loss naturally:

• Lemon juice with honey added to warm water first thing in the morning
• Carrot juice helps maintain blood sugar levels and controls the hunger pranks.
• Parsley juice also helps curb appetite.
• Cabbage juice is excellent of getting rid of excess body fat.
• Asparagus is a natural diuretic and helps you lose the water weight.
• Celery and cucumber juice also acts as diuretics and aid weight loss.
• Juice of lettuce, tomato and celery
• Juice of grapefruit, orange and lemon
• Juice of lemon and pineapple.
• Cranberry Juice.

I won’t leave you high and dry here – you know, just talking about benefits of eating healthy diet and don’t give you a clue as to how to cook one such diet…….

I don’t blame you if you kind of thinking that healthy diet is B-O-R-I-N-G and blend and complicated. That’s because you haven’t got the hang yet – the smart way to “mix and match” your food……..

I want to say this – learn to prepare healthy meals in simple ways. Don’t complicate the whole thing by stressing so much on the “calories”. You won’t enjoy and savor the food anymore, that is.

Hey, eating food is a pleasure to enjoy, not a hard, complicated chore to suffer…….

Let’s talk first about food that you can eat raw and fresh.

What comes to your mind?

Of course, fruits, right? And some types of vegetables like tomatoes, carrots, celeries, salad greens…….

I eat raw and fresh fruits and vegetables because this is the only way to eat them in as close to their natural state as possible, to get the maximum goodness.

I eat 2 apples, 1 banana and 1 sweet potato for breakfast in the morning.

I call this a “wake up” menu as it provides vitamins, minerals, potassium, complex carbohydrates and fiber. A wonderful “feel-full” meal that can last me until lunch time, I rarely need to snack in between.

If I’ve the hunger pang, I dig into my tomatoes, carrots and wholemeal bread.

Fruits are naturally low in fat, sodium, and calories. They don’t have cholesterol.

Next, vegetables are fantastic in controlling body weight. They’re rich in fiber, don’t have too many calories and are pretty filling.

5 portions of vegetables in various colors give me sufficient nutrients and a wide range of nutrients. They’re also high in phytochemicals.

If you’re innovative enough, you can cook vegetables in so many ways (boil, stir fry, steam….) that can turn the most unpalatable greens to some tempting dishes.

I love to just easy-boil the vegetables, with a pinch of salt…….Whoa, I get to taste the real juicy original flavor.

Sometimes, I stir-fry them lightly in sunflower oil or steam them for 3 minutes. Mmmmm….delicious!

I eat these vegetables raw and fresh: carrots, tomatoes, celeries…. In raw and fresh forms, they’re loaded with vitamins and minerals.

Fruits, vegetables and whole grains contain anti-oxidants and fibre.

That’s why the more colorful your diet is, the more phytochemicals your body gets. When you eat sizeable portions of these regularly, you delay aging and also reduce your tendency to develop cancer.

I love whole grains and you should too. These foods (oat, barley, wheat, brown rice…..) are supreb sources of fiber.

Instead of going for high carb foods like white bread, pasta and pastries/biscuits, I choose wholemeal bread, multi-grain bread, wheat bread……They’re so good to eat!

Whoa! Benefits of eating healthy diet get better and better!

I go for lean protein (i.e. lean meat) wherever I can. And I always take away the skin and fat before I eat meat – chicken, beef, lamb, fish…….I also eat meat baked, grilled and boiled rather than fried.

I cut back on these extra fats, such as butter or margarine on bread, sour cream on baked potatoes, rich, creamy salad dressings and gravies.

These are famous sources of “hidden fats” which you think aren’t “there” and not a lot. Hey, you’d be surprised at the amount of fat thrown in to make these stuffs.

I drink more than 8 glasses of water daily, to help cleanse my internal sytem, to flush out toxins and waste.

And mind you, I rarely touch alcoholic drinks, sugary beverages and juices and sodas. These’re rich in sugar and high in calories as well.

I’m careful with my salt intake as well since high doses of salt increase risk of high blood pressure, which in turn can affect my brain…eyes and…..heart…

I also cut down on unnecessary sugar. If I feel the pang for sweetness, I go for fruits, veggies or a high protein snack rather than sweets, which actually rob my body of energy.

You might think I’m crazy to be so careful with food but I think I can’t afford not to, simply because my health’s at stake and benefits of eating healthy diet far, far outweigh the unhealthy one……

Do you want to eat more and still lose weight? Well, there may be a trick to this particular piece of advice for weight loss. Many diet gurus advocate eating smaller meals more frequently in place of the usual three square meals a day, the practice of consuming smaller amounts of food at regular intervals throughout the day has been seen to help with weight loss by changing the body’s metabolism, or by taking advantage of it.

The digestive system and hunger center in our brain are connected, so how we eat affects how long we feel hungry or sated.The human body evolved for survival, so it has many mechanisms to ensure survivability. For example, the brain signals hunger when your stomach is empty, and will cause you to want as much food as you can stuff into your belly. This mechanism evolved over times when food was scarce, and eating a lot was the only way to store energy for lean times. Now times have changed, and food is readily available at most any time of the day, but we still have these outdated survival instincts. Luckily though, by understanding why we eat what we eat, we can work against these urges, and even alter them to some extent.

More frequent, but smaller meals can also mean better control over the food. When you are very hungry, you might feel that you do not care about the portion size or caloric content, as long as you get full! Alaso when we feel extremely hungry we tend to overeat. While this is a natural mechanism, it can prove to be a problem when you are trying to control your portions. Eating more often changes how your body seeks food, and you will always have something in your stomach, making you feel less hungry. Thus, the next time you eat, you can keep your portions controlled. Keeping portions small allows us to shrink our stomach and feel full on smaller meals.

The human metabolism rises and falls throughout the day, in accordance with how you eat. When food enters your stomach, the digestive system revs up to a higher state in order to deal with what is coming in. After a few hours, the food will have moved on and your digestive system goes into a low state. The highs and lows affect your energy levels, so you feel energetic a short while after eating, and tired in the couple of hours before the next meal.

The concept of eating more frequently takes advantage of the system by keeping the digestive component of metabolism from going into a low state. By periodically injecting fuel into the system, you can keep metabolism in medium-to-high cycles instead of the usual low-to-high cycles. This means that in the times between your small meals, your body can keep burning calories at a reasonable rate, some of which will come from fat deposits. Keeping your metabolism running full speed also gives you more energy throughout the day. This practice of eat-often-eat-less keeps our energy levels at more-or-less constant levels, so we feel more energetic and thus can do more. By adding exercise into the mix, the amount of energy taken from fat deposits increases even more, and weight loss becomes a serious reality.

Change how you eat to know how you can and can not fill up with the right top of nutrients affect how well your body performs and your overall health. Although the food is healthy, there are myths that hinder your performance important to you when you listen to them. Below you’ll find some myths on healthy eating.

1st Working out on an empty stomach. When you hear rumbling in your stomach, Rumbling trying to tell you something. Without listening to them, forcing you to run your body you without any fuel. Before you exercise or do any physical activity, always eat a light snack like an apple.

2nd Building on energy bars and drinks. Although they are fine every now and again, they don ‘t deliver the antioxidants you need to prevent cancer. Fruit and vegetables are your best bets because they are loaded in vitamins, minerals, fluids, and fiber.

3rd Skipping breakfast. Skipping breakfast is never a good idea, as breakfast starts the day. Your body needs fuel as soon as possible and without it, you’ll have during the day hungry.

4th Low carb diets. Your body needs carbohydrates for your muscles and the storing of energy.

5th Eat what you want. Eating healthy and exercising doesn ‘t give you an all access pass to eat anything you want. Everyone needs the same nutrients whether they exercise or not, and fruit and vegetables.

6th Not enough calories Although losing relates the calories with a weight and lose it too fast never sure. What you should do is target for 1-2 pounds a week. Always check whether you get enough calories to hold your body operating smoothly. If you start to fall you charge too quickly, eat a bit more food.

7th Skip soda and alcohol. Water, milk and juice is the best drink for active people. You should drink often, and you require on thirst to be an indicator. Until you get thirsty, your body can already run a bit too low.

To change how you eat, always a big step toward healthy eating and it is affects how your body performs. They eat healthier, you will improve you ‘ll feel. No matter how old you can be, the healthy eating anything, you should aim for. Once you give him a chance, you ‘ll see in no time at all, just how much it can change your life – for the better.

Health is wealth. Because they are physically fit can make a person look lean both inside and out. There is so much a person can do such a morning walk or jog and play basketball or any other kinds of sport with friends but if a person have muscles and wants to look skinny, do the best thing to order is to log on and training in a gymnastics. Just like taking any medicine, you should consult your doctor first before undergoing any form of exercise. Physical exercise is beneficial because it one that helps maintain and improve health by a variety of diseases and premature death. It can also be a person feel happier and increases one’s self-esteem that prevents that, in depression or anxiety, falls. It has also shown to form one person with an active lifestyle live longer than a person who does not.

The best exercise plan should indicate the cardiovascular and weight-training exercises have. This helps fire calories and increases muscle to fat ratio, which increases metabolism and a either a profit or is losing weight. A person who has never prepared to do before it was phased. Doing it, too much can produce a train a muscle the first time or have an injury to make it worse. Stamina will never be built in a day and do it repeatedly to ensure good person. Focusing on certain portion in the body can help to make him improve. A good example goes to the gym and the activity of a common training in a specific area such as the ABS can enter a box set. But beauty is not only about having muscles which is what people can see. It is also enhance the beauty within. Here are some things you can do everyday to stay beautiful and healthy, · reading books and other reading material often holds the Sinnesscharfe, just like working out keeps the body in shape.

You edit, no matter what sort it is, print production. One can reduce this by the time that takes to do something out, like the lying is especially in a hot tub, shopping or watching a movie. Studies have shown, and a helper is that helps look of haggardly.

Contamination is that something can not control people given the size of the problem. When one goes out, it is best to some form of protection such as beauty products set to contain antioxidants that protect the skin from damage. There are also other beauty products available and choosing the right means of a dermatologist can help the person. · One other way is to stay healthy to give up some vices. Most people smoke and drink. Smoking has been shown to cause lung cancer and other complications of the disease for women also to absolve. Excessive drinking has also shown to do the same.For people who do not smoke to stay, is best, since studies have shown that Non smoking are also at risk of developing cancer because of the thingsfrom people who do.

Last · is always best to start the day with a positive view. Just as studies have shown that exercise makes a person feel happier and produces the same effect smiles. A smile can do a lot and it is contagious in a positive direction. It appears the days of not just one but others as well.

A healthy eater like a healthy eater the fact that it both demands formed and intelligently over what healthy really eats is. There intelligently, food is not approximate learning to compute gram or fat or it is over studying the stickers and the counting of calories. The healthy meal is whole over the balanced and moderate food and consists of healthy meals at least three times one day. Healthy eater does not eat many different kinds of the food limited for a certain kind or group of food food. The meal healthy requires Quite A plumb bob of the arrears. It possibly too much or too little food consumption, food, those sometimes more or less nutritious being. However you should refuel your body and your brain with sufficient food always regularly to hold over for body their, which is understanding and strong and attentive.

A healthy eater is a good problem settler. Healthy eater learned to be interested in even and its food with an estimation by sight and makes wise decisions. Recover to eater  always consciously of, which they eat and you know that it have on their bodies. If someone is not able to control their meal they are also probable to leave a control with other aspects of the life. They knew much discussion, too much at the end too, also you go sleeping later and later. They should always remind you that is always limiting food in each regard a bad thing. The healthy meal is a way of life, something that you can do, in order to strengthen your body or your lifestyle. If you improve idea over your life, healthy the meal is only the beginning. They form lives more simply, thus you around you hold and even your family.

The brain uses carbohydrates for energy and omega-3 fatty acids for the formation of its cell structure. B vitamins play an essential role in brain function. Clinical observation strongly links folic acid to brain development. In combination with folic acid, vitamins B6 and vitamin B12 help manufacture and release chemicals in the brain known as neurotransmitters. The nervous system relies on these neurotransmitters to communicate messages within the brain, such as those that regulate mood, hunger, and sleep.

In addition, foods rich in antioxidant nutrients, such as vitamin A, C and vitamin E and beta-carotene, help protect brain cells from free-radical damage caused by environmental pollution. They are known as free radical scavengers and defense from free radicals is important to protecting the brain well into the golden years. Studies suggest that taking supplements of vitamins C and E can prevent the risk of Alzheimer’s disease and slow the progression of memory loss.

How brain foods help you think sound?

The brain utilizes 20 percent of the body’s carbohydrate supply. When the brain receives a steady supply of sugar for fuel, it chugs along smoothly at a steady pace. But when levels of sugar in the blood fluctuate, the brain doesn’t get its steady fuel supply. As a result, you may experience mental confusion, dizziness and if severe, convulsions and loss of consciousness. Foods with a low glycemic index provide brain friendly carbohydrates because they do not push the pancreas to secrete excess insulin, so the blood sugar tends to be steadier. Vegetables, legumes, whole grains, fruits and dairy products are foods with best brain sugars.

Sugars with high glycemic index can adversely affect the thinking and actions of some children. The sugars at fault include glucose, dextrose, and sucrose, and the highly refined, highly processed junk sugars found in candy, icings, syrups, packaged baked goods, and table sugar. The roller-coaster affects produced by these sugars affect moods and concentration in some children and adults, leading to sugar highs and sugar blues.

Proteins in the diet affect brain performance because they provide the amino acids from which neurotransmitters are made. The two important amino acids, tryptophan and tyrosine, are precursors of neurotransmitter. Fats are major components of the brain cell membrane and the myelin sheath around each nerve. So, our diet must include adequate amount of fat and the right kinds of fat can greatly affect brain development and performance.

Minerals are also critical to mental functioning and performance. Magnesium and manganese are needed for brain energy. Zinc is essential in protecting your mind and brain from the aging symptoms of forgetfulness. Sodium, potassium and calcium are important in the thinking process and facilitate the transmission of messages. Iron is also required to carry oxygen to the brain cells and aids in the formation of brain neurotransmitters, which affect attention and learning capacities.

Nuts

Nuts contain protein, high amounts of fiber, and they are rich in beneficial fats. They also contain plenty of vitamin B, E, and magnesium which are essential to cognitive function. They can clear up that brain fog and enable you to think clearer and are positive mood enhancers. Filberts, hazelnuts, cashews, and walnuts are great choices, with almonds being the king of nuts.

For those avoiding carbohydrates, macadamia nuts are much higher in fat than most nuts. Peanuts are not a good choice as many people are allergic to peanuts and have less healthy fat than many other types of nuts.

Seeds

Try seeds like sunflower seeds, sesame seeds, flax seeds, and tahini (a tangy, nutty sesame butter that tastes great in replacement of mayo and salad dressing). Seeds contain a lot of protein, beneficial fat, and vitamin E, as well as stress-fighting antioxidants and important brain-boosting minerals like magnesium.

They boost your mood and brainpower. Sunflower seeds contain tryptophan, an important amino acid that the brain converts to serotonin, which is a natural way to relieve mild depression and insomnia. Additionally, sunflower seeds are high in thiamine, an important B vitamin, which increases memory and cognitive function.

Eggs

Eggs are a precious source of high-quality proteins and rich in vitamins and minerals. The selenium in organic eggs is proven to help your mood. Nutrient called choline, found in eggs, can help boost the memory center in the brain. Choline increases the size of neurons, which helps them fire electrical signals more strongly and rebound faster between firings.

Two antioxidants found in egg yolk called lutein and zeaxanthin help prevent the risk of age-related cataracts and macular degeneration, two of the most prevalent age-related eye conditions.
For brain health, avocados are nearly as good as blueberries. Avocados contain mono-unsaturated fats, which contribute to healthy blood flow, the main requirement for a healthy brain. To include avocados to your diet, add 1/4 to 1/2 of an avocado to one meal daily as a side dish. Start each day with a mix of high-quality protein and beneficial fats to build the foundation for an energized day. Avocado with scrambled eggs are a great combination that serve the above purpose.

Berries

Berries contain antioxidants that help boost cognition, coordination, and memory. Blueberries are high in fiber and low on the glycemic index, thus they are safe for diabetics and they do not spike blood sugar. Blueberries are possibly the best brain food on earth as they boost the potency of neuron signals. They are also known as the “brain berry”, and are considered a super food when eaten in their natural form. They are also known to protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease and dementia.

Antioxidant-rich strawberries can prevent age-related neurological declines by improving brain cell abilities to send and receive the ’signaling’ molecules. The brain uses these signaling molecules to communicate. Blackberries are rich in nutrients called anthocyanins that help protect our brain from oxidation stress, which in turn fights degenerative brain diseases.

Pomegranate

Pomegranates contain blueberry-like levels of antioxidants, offering brain and memory protection. It carries a lot of vitamin C, A and E as well as fiber, iron and potassium and anti-inflammatory attributes help in strengthening the immune system.

Coffee

Coffee is good for your brain. You can safely enjoy 2 cups daily. Coffee is rich in antioxidants, amino acids, vitamins and minerals. Recent findings show it to be one of the best brain foods, reducing the risks of mental decline including diseases like dementia and Alzheimer’s.

Green tea

Green tea enhances memory and focus and fights mental fatigue. It contains catechines, which help you relax mentally and maintain your focus as well.

Green tea also helps maintain positive mood states and fights against many brain disorders. Polyphenols are powerful antioxidants found in green tea that can boost the availability of the important signaling brain substance dopamine in brain circuits.

Brown rice

Whole grains like brown rice are essential for maintaining concentration throughout the day and improving memory. That’s because they contain the perfect mix of carbohydrates and fiber to fuel your brain while keeping you full. The low-glycemic complex carbohydrate present in brown rice is excellent for people sensitive to gluten who still want to maintain cardiovascular health. Wholegrain breads and cereals are also rich in folate and Vitamin B6, an important brain vitamin.

Chocolate

Dark chocolate has brain boosting compounds; it’s rich in antioxidants and contains several natural stimulants which increase the production of endorphins while enhancing focus and concentration. It also releases dopamine, to enhance cognition and mood. It is also rich in fiber. It has high content of flavanol epicatechin that facilitate blood supply to the brain and enhance cognitive skills.

Milk chocolate jump starts impulse control and reaction time. It has also been known to improve visual and verbal memory.

Garlic

Garlic is one of the most potent nutritious foods. It is fabulous for reducing bad cholesterol and strengthening your cardiovascular system, and it exerts a protective antioxidant effect on the brain. It can potentially help against stroke, dementia and Alzheimer’s disease.

Green leafy vegetables

Spinach, kale, chard, romaine, arugula, lolla rossa and other green vegetables should be consumed on a daily basis. These vegetables are high in iron (slightly less “green” iron sources include beef, pork and lamb). Folate and vitamin B6, found in broccoli and kale, help convert tryptophan into serotonin, a brain chemical that boots mood alertness.

Tomatoes

Tomatoes are fantastic brain foods as there high content of lycopene make them an ideal source of unique of antioxidants. Lycopene is particularly good for brain – helps protect against free-radical damage to cells, which prevents brain from ageing and is believed to be a primary factor in cases of dementia, and particularly, Alzheimer’s disease.

Broccoli

Broccoli is a super food with high overall nutrient content. High levels of chemicals called homocysteines are linked with cognitive decline and Alzheimer’s disease.  In order to break themselves down, homocysteines require folate and B12 or B6, vitamins found in vegetables like broccoli. It is a great source of vitamin K, which enhances cognitive function and improves brainpower.

Wholegrain foods

Vitamins B6, B12 and folic acid are essential in protecting your memory. Wholegrain foods, such as whole grain breads and wheat germ are part of the best brain foods. Whole grain breads, cereals, barley, popcorn boost blood flow to the brain.

Wild salmon

Higher levels of omega-3 fatty acids in the blood go hand in hand with higher levels of serotonin, a mood-enhancing brain chemical. Thus, these fatty acids are responsible for improved cognition and alertness, reduced risk of degenerative mental disease (such as dementia), improved memory, improved mood, and reduced depression, anxiety and hyperactivity. Wild salmon is a premium source of these beneficial fats. Salmon is also rich in protein, calcium and vitamins A, D and B group.

Tuna

In addition to being another rich source of DHA (docosahexanoic acid), a type of omega-3s; tuna, particularly yellow fin, has the highest level of vitamin B6 of any food. Generally, the B vitamins are among the most important for balancing your mood. B6 in particular influences dopamine receptors, the “feel good” hormones along with serotonin.

Olive oil

A diet rich in healthy fats is essential to clear thinking, good memory, and a balanced mood. Olive oil is rich in antioxidants for healthy brain function. The extra virgin organic variety is best because the oil is produced naturally without chemical treatment. Raw unprocessed organic olive oil also contains fibers, and proteins.

Avoid processed fats as eating the wrong fat can literally alter your brain’s communication pathways.

Things that drain your brain

There are some foods that will cause a brain drain and work against your efforts.
It is advised to stay away from foods with high-fructose corn syrup; sugary drinks, colas, and juices; refined white sugars; items with trans fats and partially-hydrogenated oils, and other processed foods. Alcohol and nicotine are also known to cause reduced brain function.

A high carbohydrate meal

A high carbohydrate lunch makes you feel sleepy and sluggish. It is advised to opt for a light meal with some quality protein, such as a salad with grilled chicken breast or vegetables and hummus or wild American shrimp and avocado.

Corn syrup and sugar

They lead to health problems like diabetes and obesity, and are terrible for your brain. Don’t eat sugar except on special occasions or as an infrequent treat. Sugary fruit drinks, colas, and juices are among the worst offenders.

Nicotine

It constricts blood flow to the brain, so while it may soothe jittery nerves, smoking can actually reduce your brain function severely and the effects are cumulative.

Alcohol

Alcohol interferes with dopamine production. Moderate amounts of alcohol, particularly resveratrol-rich red wine, can help improve your health, but any alcoholic drink beyond a glass or two of wine daily is a recipe for reduced brain function and energy loss.

Due to the cruel realities of evolution weight loss requires the one thing we enjoy the least: PAIN

This is due to a fairly simple fact about your body. Your body wants to store fat, because through most of human history, food was scarce and in times of plenty it wants to store up for when supplies are short.

This is a process your body invented to keep you from starving to death, over centuries of living in a world that did not have McDonalds or that nice Chinese place the delivers. Any time you try to stop or undo that process, your brain will send you unpleasant reminders, because it thinks you’re setting youself up to starve to death.

To lose weight, you must endure pain. There is no shortcut.

When exercise to the point that your body will run out of the ready fuel in your system, it will reluctantly dip into its fat reserves and burn them. You will experience fatigue and our old friend pain when this happens. This is your body punishing you for using the fat it has stored up. It doesn’t want you to use it. Your body was keeping it for an emergency.  And here economists have been telling us Americans have trouble saving.

You can also cut back the amount of food coming into your system so that your body is forced to go through that same fat-burning process, but this time your body will punish you by making you feel hunger, sugar cravings or cravings for fattier foods that will let it replenish those fat reserves on your thighs and belly and everywhere else.

Any pill or cream that claims it can “burn fat” while your fat ass sits around watching Oprah, or exercise machine that claims to make exercise “easy” or “effortless” is a scam to steal your money.

There have also been numerous products put on the market intended to suppress hunger. But turning off one of the fundamental processes that keeps you alive is not an easy thing, and time and time again those pills turn out to be dangerous or even deadly. The popular diet drug Fen-Phen, pulled from the market due to potentially fatal side effects, only to be replaced by Ephedrine, which was also promptly banned in weight-loss products for being just as dangerous.

Now, most of the weight loss supplements you see at your grocer store now are just mild appetite suppressants, usually just packed full of caffeine or another stimulant, since the nervous, jittery, mildly sick feeling they induce does tend to kill your hunger.

The most recent and terrifying addition is Alli, the brand name of Orlistat, which lets you eat fat, but simply prevents it from being absorbed in the stomach. If this sounds like a perfect get-out-of-fat free card, keep in mind that (once again) you are short-circuiting one of the body’s natural processes. The result is that you will have uncontrollable greasy diarrhea, pooping out an orange substance like the stuff you see sitting on top of a pizza. The fat your stomach couldn’t absorb has to go somewhere.

If you are significantly overweight there is a fact that you will eventually have to come to terms with:  You eat too much.

Changing the types of food you eat and exercise are really important in assuring that your body is lean and healthy, but the truth is that no one has ever become seriously obese without overeating.   Sadly most diet plans overlook this.

The important question then is how do you eat less?   The answer is to gradually train your body to expect less food and adjust your habits to pick up less every time you eat.

The best way to do this is to eat smaller portions more often.   Many people eat 2 or 3 times a day.    Each time they eat they they are ravenous because they have not eaten for several hours.  This causes them to grab a large portion of food and consume it very quickly.    This is a very bad idea.

What you want to do is eat 6 times a day and cut your portions in half.  This will cause you to get in the habit of eating smaller portions without making you hungry.   You will also be less likely to overeat because you will be less hungry each time you sit down.

After a few weeks when you have become accustomed to eating smaller portions start cutting back to eating 5 times a day.  Stick with that for a few weeks.  Then go down to 4 and eventually to 3 times a day.     If you do this properly your body will not react to the reduction in food, you will not go into starvation mode and your weight will naturally drop to a more healthy level.