take control of your diet & reach your weight loss goals!

By Keith Peterson

Beginning your weight loss journey

Thank you for downloading our ebook on Diet amp Weight Loss

In each chapter of Diet and Weight Loss you will learn valuable information tips and advicethat will help you lose weight get fit and stay healthy on your path to optimum wellness

Beginning a weight loss plan and maintaining it requires hard work and a lot of self-controlbut donrsquot get discouraged There are many different weight loss plans that will work for youso letrsquos begin If you slip up donrsquot give up put it behind you and continue Not everyoneloses weight at the same rate but try the tips in this chapter to begin you weight lossJourney

A great way to reach your weight loss goals is to add more fiber to your diet Dietary fiberhelps you to feel fuller faster High-fiber foods usually involve a lot of chewing andcrunching so you feel more satisfied when you eat foods which contain healthy fiberImplement some green leafy vegetables and whole grain foods into you daily regimen

One of the handiest tips gained from many decades of dieting is to drink an entire glass oftomato or V-8 juice with two heaping tablespoons of bran stirred into it You may also usepsyllium husks (which is found in Metamucil etc) but if you are not in the habit of usingpsyllium I would suggest beginning at a low dosage approximately one half teaspoon in a 8ounce glass of water and drink it quickly as it thickens very fast

Try adding psyllium with your favorite fruits and vegetables and mixing up a yummysmoothie (Note If you are on any medications you may want to consult your physician firstfor any possible side effects)

Buy a pedometer and walk-off the pounds Check how many steps you take on an averageday and try adding 1000 extra steps This could be as simple as

taking a walk round the block Build up the amount of extra steps you take each day byincreasing the distance that you walk Every step counts inhelping you burn calories Not only will you feel healthier you will soon notice the poundscoming off

An all-natural diet doesnrsquot have to be your goal but eating fresh fruits and vegetables iscertainly preferable if you are serious about making a lifestyle change Your diet should notonly be about losing weight it should also be about getting in shape and staying as healthyas possible

A wonderful fall treat for someone that is trying to lose weight is unsalted pumpkin seedsThey are high in magnesium which will help lower your blood pressure You can also makeyour own pumpkin seeds after yoursquove carved your Halloween jack-o-lanterns

If you have a riding lawn mower consider buying or trading it in for a push mower unlessyour yard is huge When you push mow your yard you can burn as many as a 100 caloriesevery 10 minutes that will help you lose weight It also helps tone muscles as yoursquore walkingand using your arm strength resulting in even more calories being burned It can be greatexercise for people who donrsquot enjoy traditional exercise and of course you may do any typeof exercise you like as long as you keep moving Always try to keep sugarless gum available Chewing gum can help suppress your hungryfeeling and it tastes great too In some cases you actually are not hungry at all your mouththat is looking for something to do If you donrsquot like chewing gum try sugarless hard candyor another low calorie snack to keep handy for snack emergencies

When you begin to make lifestyle changes as part of your weight loss program you will findmany new and engaging ways to get fit even the mostreluctant fitness junkie

Beginning a weight loss plan can leave you feeling discouraged You want the weight tocome off quickly as we all would like but remind yourself that even though it wonrsquot happenovernight it will happen so be patient and give yourself some time

In the next chapter we will be talking more about how you can lose weight and change yourlifestyle without feeling deprived

Some of the ways you can cut calories and lose thoseextra pounds

In the last chapter we talked about beginning your weight loss journey In this chapter weare going to go over some of the ways you can cut calories and lose those extra pounds

Everyone wants to feel and look their best Many of us are carrying extra weight around andsimply have given up trying to lose those extra pounds but you can lose the weight andhere are a few ideas to help you on your journey to feeling better and looking great as well

Make raw foods especially raw vegetables a cornerstone of any weight-loss programCooking typically leaches vital nutrients and vitamins out of food These losses are mostevident with vegetables Beyond the technical nutritional benefits a dieter will likely findthat raw fresh foods taste better than their canned preserved or cooked counterparts do

To help you lose weight you can learn to cook for yourself and your family While there aremany people who know how to cook they often opt for reheating pre-packaged foods ratherthan preparing their own meals because they feel like it saves time However learning howto make simple and healthy meals doesnrsquot have to be difficult and it will help you reach yourweight loss goals

One important tip for sticking to your weight loss plan is to prepare perform and practice

Remember weight loss doesnrsquot happen by accident it takes mental effort and deliberatesteps in order to achieve the results that you want Overcoming inaction and stepping outinto action is one of the hardest and most rewarding parts of getting fit Once you startmoving forward and setting goals the rest will be easier

Itrsquos a good idea to stock up on cooking spices and herbs Eating healthy while you are tryingto lose weight doesnrsquot mean you only get to eat bland tasteless foods Make sure your spicerack is varied and well stocked The right spices can make healthy foods taste as deliciousas any high calorie alternative

If yoursquove reached a plateau in your weight loss try something new Shake up your routine alittle bit Take on a new workout routine or experiment with different sports and activitiesthat keep you moving while having fun as well When you hit a plateau donrsquot worry it will notlast for long occasionally everyone gets stuck at a certain point in their weight loss journeyThe important thing is to keep moving keep trying and the extra weight will come off

Try taking the stairs if you are serious about losing weight You might only burn a few extracalories but it is still a good idea to take the stairs rather than the elevator wheneverpossible

Weight loss requires dedication and may need many different methods to get the bestresults Weight loss requires a multifaceted approach to get the best results A person tryingto lose weight must be committed to changing and acquiring new habits You donrsquot have toexercise the weight will still drop but you will also lose your muscle tone

Itrsquos a proven fact that muscle burns fat so add an exercise regime to your weight lossprogram begin slowly and add on minutes not hours and before you know it you willactually look forward to those workouts

To keep an eye on your weight while dining out always order the salad instead of otherappetizers which will almost invariably be high in fat If the salad contains high-fat itemssuch as bacon and cheese ask for them to be removed Ask for the dressing to be servedon the side if they have no fat-free options Dressing on the side is usually a good idea inany event since you can dip your salad in the dressing and control how much of it you eat

To cut back on costs while following a healthy eating plan cook your meals from scratch AsI mentioned earlier cooking homemade meals can be great for weight loss Simply becausemany pre-packaged and restaurant foods are covered in butter or fattening sauces that aremuch higher in calories than what you would make at home

In the next chapter we will be talking about even more tips for a healthier lifestyle

Stay on track with your diet and weight loss plan

In the last chapter we talked about ways to cut calories and lose those extra pounds withoutfeeling deprived In this chapter we are going to go over some of the simple ways you canprepare and stay on track with your diet and weight loss plan

As we know losing weight requires dedication and perseverance Many people trying tolose weight sabotage themselves by making bad decisions such as eating that cupcakeand then thinking that they have ruined their diet plan so they just give up

Itrsquos too easy to give up so donrsquot give in just because you made a slip it doesnrsquot mean it is theend keep trying you can win this battle

Why does restaurant food taste so good

Well mainly because restaurants add things to their foods to make them taste that waysuch as butter salt and flavorings More than you would likely ever put in those same foodsif you cooked them yourself

Think about it restaurants want to stay in business and to do that they need to make youkeep coming back for more which means they are absolutely going to load up on the badstuff that tastes so good and which adds up to tons of calories If you want to lose weight tryeating more of your meals cooked in your own kitchen where you can control the contents

Eat baked potato chips instead of the regular potato chips you find in the stores and this willhelp to reduce calories and fat as well Baked potato chips donrsquot taste that different fromfried chips but are far healthier some brands have 30 percent less calories and fat and thatis allot of savings

Try substituting artificial sweeteners instead of sugar Instead of eating two or threecupcakes eat one you still pacify your craving for sweets and cut calories as wellModeration is the key to effective weight loss eat what you want but have smaller portionsdonrsquot deny yourself of what you enjoy or you will end up defeated

To lose weight you must train yourself to eat less and still feel full There are temptations toeat are everywhere you look Billboards commercials and ads they are all around usTheyrsquore designed to make you feel hungry and guess what they do

The key to controlling the temptation is to listen to the cues from your body telling you whenyour stomach is full Only eat when you feel hungry and control the amount you eat (smallerportions) If you feel hungry and yoursquove just eaten an hour before try a veggie snack such ascelery carrots or some fresh fruit with some low fat cottage cheese

Drink coffee when yoursquore trying to lose weight Studies have shown numerous health

benefits afforded coffee drinkers Some of those include decreased risk of diabetesdecreased blood lipids and overall liver health Next time you need a break from waterdrink some black decaf coffee you may use fat free dairy creamers and sugar substitutionsif you canrsquot drink it black In addition to the health benefits it wonrsquot negatively impact yourweight loss efforts which is what you want

A great way to lose weight is to keep a protein bar with you at all times when you gosomewhere Preparing a sandwich can be a hassle but having a protein bar handy can bevery convenient All yoursquove to do is peel the wrapper and yoursquoll have yourself a healthymeal Read the labels because they are not all equal when it comes to calories fat andproteins

Another great way to lose weight is to include at least three twenty to thirty minute cardiosessions a week (if you are a beginner start out doing five to ten minutes) If you severalcardio sessions a week you will burn roughly about 300 to 500 calories per sessiondepending on your choice of cardio You can do just about anything including walkingswimming or biking just find some way to get moving and keep moving

If you are going out to eat at a restaurant avoid the complimentary starters Manyrestaurants provide baskets of bread or chips and salsa to start your meal These are emptycalories that you usually donrsquot even notice yoursquore consuming When you sit down ask yourwaiter to just leave the basket of bread off your table and order a salad instead

Follow the tips and advice outlined in this chapter for successful weight loss Stick to yourguns and remember your goal Donrsquot feel guilty if you make a slip just put it behind you andkeep pressing forward Remember you can do this

In the next chapter we will be talking about how you can feel great while losing those extrapounds

How to feel great while you are losing weight

In the last chapter we talked about ways you can cut calories and lose those extra poundsIn this chapter we are going to learn how to feel great while you are losing weight

Losing weight as challenging as it may be naturally makes you feel great as the poundscome off and your clothes get too big it definitely makes you feel better and look great too

Most modern day life-styles encourage a sedentary unhealthy existence A majority ofpeople work in offices and sit in front of computers day in and day out this doesnrsquot benefit ahealthy you and as your job requires that you be seated it also helps to add on the poundsas well Today we are going to go over a few tips that may prove highly useful in yourweight loss efforts

One helpful way to lose weight is to sneak low-calorie nutrient dense foods such as (wholegrain breads and cereals fruits beans pasta and vegetables) into your normal diet

How do you do this

For example when making your oatmeal in the morning dice up a large apple and add it tothe mix along with some cinnamon You will have boosted the fiber and flavor of yourbreakfast and in return it will help you fill satisfied

For a tasty meal that can help with weight loss try reducing your portion of beef andreplacing it with mushrooms They taste great together and they can satisfy your hunger justas well Since mushrooms are much lower in calories than beef you can use less beef andmore mushrooms in an entree to make a low-calorie meal without sacrificing the quality ofthe entree

To continue to make your weight loss plan a reality closely monitor the amount of alcoholthat you consume Alcoholic beverages like apple martinis are extremely high in caloriesSave these drinks for special occasions and if you feel yoursquove to indulge consider pickingup a glass of wine or a can of light beer

Whole grains are a necessary part of any nutritional weight loss diet Talk to a nutritionist tolearn about whole grains Refrain from purchasing breads or other grain products that haverefined or enriched listed in there ingredients Companies generally advertise when theirproducts use whole grains so once you know what you are looking for shopping for wholegrain food products will be quite simple

You can enhance your commitment to exercise by having a fitness buddy Knowing anotherperson who has goals similar to yours participates in the same workouts and follows asimilar diet can really keep you dedicated You two can support each other and help keepeach other on the right track

If you are desperately in need of losing extra weight make sure you keep in mind that there

is no easy way to lose weight There are no magic pills or special tricks that will help youlose fifty pounds in a month Weight loss is a gradual process and it takes time

A good way to increase weight loss and stick to your diet is not to dwell much about yourprogress Keep busy hang out with your friends and family and try not to think much aboutyour weight loss it will come Thinking about it too much can cause you to lose motivationbecause you want to see results right away

If you are trying to lose weight donrsquot make the mistake of believing that fruit juice is a validsubstitution for eating fresh fruit Many fruit juices are made from concentrate so they areloaded with added sugar If you are going to have juice make sure that it is 100 percent juicethat is not from concentrate Reduced sugar is also a plus

Start slowly and as you begin to see the results of your hard work it will help keep you ontrack Once you lose five or ten pounds treat yourself to something special like a new shirt ora pair of jeans Fitting into a smaller size will definitely boost your moral In the next chapter we will be talking about some more great tips for healthy weight loss

Some more great tips for healthy weight loss

In the last chapter we talked about how to feel great while you are losing weight In thischapter we are going to go over some more great tips for healthy weight loss

Weight loss is a struggle for many of us and the number of people who are overweight iscontinuously growing Everywhere you turn whether it is driving around or watching TVfood advertising is in our face Itrsquos in just about every type of media you can think of

Have you ever gone to the supermarket (and I know you have) just look around you checkout the cereal aisle which to choose what to choose andor should you choose any at allthat is the question Try using the advice in this chapter to begin losing weight efficiently

When you are trying to lose weight consider cutting out sugary drinks such as soda icedtea lemonade and even juices These drinks have almost no nutritional value in them andare simply full of empty calories Instead drink more water Water contains no calories andhas many benefits for your body

In order to lose weight properly be sure to eat enough calories per day Starvation diets ofsorts are extremely bad for your body for many reasons One such reason is that withoutfood intake your body will slow down its metabolism and attempt to hang onto the energythat yoursquove already stored in the form of fat This type of diet also leads to binge eating anda sure way to gain the weight back quickly once you do resume normal eating

Eat more nuts when you are trying to lose weight Nuts are a great snack food and can beused in place of meat in salads and stir-fries There are a wide variety of nuts so that youwont get bored of eating them You can even soak nuts in water before you eat them for adiverse texture

If you find yourself hitting a plateau in your weight loss or fitness goals try mixing up yourexercise routine a bit once in a while Work different muscles and areas of your body andyou may be able to burn off more of the fat that your previous routine wasnt targeting Tryusing weights one day go to the gym or bike riding anything to mix up your routine

Keep your alcohol intake to a minimum especially in the first few weeks of a diet andexercise program for maximum results Alcohol inhibits and lowers your metabolism aswell as being high in calorie content These calories have no nutritional value and areknown as empty calories

When you feel stressed engage in an activity instead of relying on food as a source ofcomfort Comfort food cannot take away your stress but it can work against you later whenyou feel guilty about overeating and gaining those pounds If you go out for a walk instead itwill curb your desire to seek comfort food and you will work off calories at the same time

Make sure you control your hunger with meals that satisfy to avoid overeating Overeating

can sabotage you day You generally know yoursquove reached this point because you start tofeel uncomfortable and have a stuffed feeling in your stomach When your body is tellingyou to stop you need to stop eating

When youre cleaning your house why not clean your kitchen of unhealthy foods as wellTake the time to go through your cupboards fridge and pantry and toss out all the cookieschips and other junk foods that yoursquove sitting around If theyre not there to tempt you youllbe more likely to eat a healthy diet

One vital tip for successful weight loss is to avoid drinks with high amounts of calories Eventhough some fruit drinks can be good for you some have extremely high amounts of sugarand calories

The best thing you can drink is water If you donrsquot like water try adding a little flavoring suchas lemon or fruit juice just to give it a little zing Most of your body is composed of waterTherefore it makes sense that your body needs water in order to operate effectively andefficiently

Donrsquot give up instead empower yourself as you look forward to looking better and feelinggreat You can do this take control of your weight loss today In the next chapter we will betalking more about how you can achieve your weight loss goals

How you can achieve your weight loss goals

In the last chapter we talked about some great tips for healthy weight loss In this chapterwe are going to go over how you can achieve your weight loss goals

Achieving your weight loss goals can be difficult but itrsquos not impossible Keep remindingyourself how good you are looking and most of all how much better you feel Use the tipsand the information included in this chapter to make your weight loss challenge a bit lesschallenging

Offer to help someone else

Whether itrsquos help with cleaning charity work or just walking with them studies show thatyou are more likely to stay motivated if you keep busy It also doesnt hurt to have companyalong the way showing you encouragement

Make sure that you eat breakfast every morning Research has shown that people who eatbreakfast each morning take in fewer calories during the day than those who donrsquot eatbreakfast Some researchers advise a big breakfast and a small lunch and dinner Since weslow down at the end of the day the calories we eat arenrsquot burned as efficiently as they areearlier in the day Diet sodas may seem like a good idea if you are trying to save on calories while dieting Butstudies have now shown that people who regularly drink diet soft drinks are more likely tobe overweight than their non-diet soda drinking counterparts Instead opt for fruit juice withadded water or club soda

Spend some quality time with your friends doing something active Play badmintonvolleyball or some tag football Not only will it encourage you to keep going if you feel tiredor sweaty but it boosts your mood and enables you to have a better time Knock off someextra calories with a trip to a kickboxing class instead of going out to watch a movie

Donrsquot go the grocery store on an empty stomach Your hunger will magnify your desire forjunk food and you risk buying unhealthy snacks that will make you gain weight When youare not hungry yoursquove more mental control over what foodstuffs you should buy that isappropriate for you and your weight loss

When you are watching what you eat dont forget to also watch what you drink Researchthe calories of your favorite beverages so that you can fit them into your diet comfortablyAlso switch to light versions of your drinks of choice to shave excess calories off yourdaily intake donrsquot forget to check the labels not all light versions are the same

Eating plenty of foods high in protein is a great way to recover from strenuous exercise andreduce strain on the body Protein feeds your muscles and keeps them strong and flexible

For this reason its great to eat it before physical activity Some sources of protein includemeat such as beef chicken and pork there is even protein in dairy foods such as milk andcheese and donrsquot forget nuts

A great weight loss tip is to make sure you are not eating too fast When you are eating yourbrain requires some time to let you know you are full You need to be able to have aconversation while eating If you are eating so fast that you cannot hold a conversation thenyou are eating too fast Otherwise you are good

Dont feel guilty if you love to eat your favorite snack foods All food can be unhealthy if toomuch eaten If you really love these foods all you have to do is give yourself a limit and eat asmaller portions

In the next chapter we will be talking about losing weight specifically around yourwaistline

How to lose weight around your waistline

In the last chapter we talked about how you can achieve your weight loss goals In thischapter we are going to discuss how to lose weight around your waistline

Unbelievably many people believe they donrsquot have to watch calorie consumption to loseweight While you may not have to keep a strict daily record itrsquos important to have a goodidea of how many calories you can consume in a day and still lose weight

When it comes to determining how many calories you should take in while trying to loseweight there are a few things such as age height present weight and the calories you arecurrently consuming daily that must be taken into consideration so you can create a healthyeating plan

For instance if you are a woman approximately 5 feet 3 inches tall and you are 50 years oldand you weigh about 160 pounds you would need approximately 1750 calories a day tomaintain your weight but if you would like to lose weight you should reduce that toapproximately 1200 calories per day

The one thing that we did not factor in was exercise which is very important The rule ofthumb in weight loss is one pound of weight lost for every 3000 calories burned or reduced

To help determine what is right for you there are many weight loss calculators availableonline

Weight loss requires movement You can incorporate more movements into your day veryeasily Take a walk around a block before every meal This will get your blood flowing andyour metabolism burning before you even began to eat You will be less likely to choose theunhealthy food when you get your heart pumping

A great way to lose weight is to write down an inspirational phrase or quote or a picture ofyourself and place it somewhere you will see it every day Seeing it every day will keep youmotivated to continue losing weight A good place for putting something like this is right onyour bathroom mirror or refrigerator

When you want to lose weight the best thing that you can do is to find an exercise you lovesuch as biking hiking or tennis If you find something that you really enjoy you will be morelikely to stick with it If you hate something yoursquoll end up dreading it and before you know ityou will start putting it off or skipping it

When it comes to losing extra weight around your waistline try these simple tips

Try adding approximately 15 ndash 20 grams of fiber to your weight loss program the added

fiber will help flush the fat from your body Begin by eating healthy foods such as leafygreens broccoli and green beans

Incorporate whole grains wheat bran high fiber cereals and nuts Adding fiber to your dietwill cleanse your system of excess water weight unwanted waste and fat Your waistlinewill be smaller in no time To help you lose weight look for opportunities to get a little exercise while going about yourdaily activities you can even get a mini-workout while shopping Make the effort to walkaround the mall before you even go into a store It will not take long and you will burn a fewextra calories before you know it

Many dieters seem to forget that a proper diet is a true lifestyle change and not simply aprogram to try out To make sure you always remember this purge your home of every littlesnack and starchy item you have Restocking your home with healthier options helps torelay the message that you need a permanent change

Satisfy your sweet tooth Sometimes it is ok to reward yourself for sticking to your diet Darkchocolate is ideal as it is chalk full of antioxidants which increase heart health and reducehigh blood pressure It also contains a lot of fiber which helps to block fat absorption andgives you a feeling of fullness While you should not go overboard a little dark chocolatenow and then is a guilt-free treat

If for some reason you cannot remove all the junk food from your home store it in an opaquecontainer Researchers at Cornell University determined that people ate 70 percent morecandy when it was stored in a see-through container By keeping those high-calorie foodsout of your sight you can keep them out of your mouth

In the next chapter we will be talking about healthy tips to attaining your weight loss goals

Healthy tips to attain your weight loss goals

In the last chapter we talked about how to losing weight and reducing your waistline In thischapter we are going to go over some of the healthy tips to attain your weight loss goals

As you get older you may find that dropping a few pounds to fit into that new dress is not aseasy as it used to be That is why it is very important to get those extra pounds off and keepthem off

A great way to keep your diet form getting boring while trying to lose weight is to newrecipes Eating healthy can become extremely bland and boring if you donrsquot get inventive inthe kitchen No one wants to eat the same food repeatedly Do a quick search online andyoursquoll find all kinds of healthy recipes that will satisfy your taste buds

Red pepper may seem like an unlikely source for weight loss However itrsquos a good idea tokeep a shaker of red pepper on hand because itsrsquo known to help curb your appetite forhours after consumption and it is almost tasteless on most foods It also is known to create athermic effect on the body that causes it to metabolize fat faster which is what we want

Having healthy emergency snacks can go a long way to assuring that your diet issuccessful Keeping plastic bags with nuts fruits or vegetables with you can help curbcravings when you donrsquot have time to cook or stop at a restaurant for a healthy low fatcalorie meal This way you will never be tempted to grab unhealthy snacks for a quick bite

You should always take vitamins when you are on a diet Losing weight through dieting hasits downsides such as not getting enough of the nutrients that the body needs This can beavoided by simply taking a vitamin supplement These supplements will help to keep yourbody in optimal condition even though you are eating less

If you want to get a good nightrsquos sleep donrsquot go to bed hungry Hunger pangs can keep youawake If you are hungry eat something healthy like a piece of fruit cottage cheese or somereduced fat popcorn with a bit of parmesan cheese sprinkled on top Make sure that youkeep your late night snack at 200 calories or less so you donrsquot add extra pounds

Many people tend to fill up their plate with food and then finish all of it If you realize that youare one of these people try using a smaller plate it sounds silly but it works It may looksmall to the naked eye but you will find that you are just as satisfied eating this amount

When eating protein some people like a more flavorful choice Instead of adding sourcream or some other creamy sauce put some salsa or chutney on your protein This willbring a huge kick to the flavor without adding extra fat and calories that you really donrsquotwant or need

Join an online weight-loss support group to help you lose weight Following a diet or weightloss plan can be frustrating and difficult and an online support group is always available to

encourage and support you as well as offer valuable advice based on the experience ofmany diverse individuals

It is hard to lose weight but with self-control and perseverance you will make it to yourweight loss goals feel healthier and happier In the next chapter we will be going oversome more great weight loss tips

Some more great weight loss tips

In the last chapter we talked about the healthy tips to attain your weight loss goals In thischapter we are going to go over some more great weight loss tips

Many people donrsquot realize that it takes a considerable amount of time to put on weight and itwill take even more time to lose it Would be wonderful if there were a magic pill Butunfortunately there isnrsquot thatrsquos why today we are going to go over some tried and provenmethods that will help you reach your goals

Packing a lunch will keep you from packing on the pounds Take some time in the eveningor the morning before work to put together a healthy lunch to take to work with you Bringingin your own lunch will keep you from falling prey to the high calorie items that you will endup with at your local drive thru or purchasing unhealthy snacks

Never go to a party hungry even if dinner is included Eating a light snack with lots of fibera little protein and a small amount fat (nuts) a half an hour before you go will help avoidconsuming excess party food that is often too tempting to resist Feel free to try a little bit ofeverything but only in small portions so you can enjoy it without regret

Treating yourself can actually be an important part of any weight loss diet Making hard andfast rules about food such as telling yourself that you will never eat chocolate cake everagain can actually make you obsess about food This leads to stress and overeating bothof which can ruin your weight loss plan

Try to give yourself a small treat every day or a slightly larger one at the end of the week formaking your goals I personally would save up and have four to five candy kisses eachevening and in so doing you will not feel deprived

Allow yourself to buy smaller sized clothes as your weight decreases It can be a greatmotivator to continue eating right and exercising Overweight people often wear clothing thatis lose or baggy in the interests of comfort and hiding those bulges This also makes it lesslikely that they will think about their weight You will be more conscious of what you actuallyweigh if you donrsquot wear baggy clothing

Diet sodas may seem like a good idea if you are trying to save on calories while dieting Butstudies have now shown that people who regularly drink diet soft drinks are more likely tobe overweight than their non-diet soda drinking counterparts Instead opt for no sugaradded fruit juice cut with water or club soda

A useful tip for anyone attempting to lose weight is to avoid processed foods that boastabout being fat free It is often the case that in order to remove the fat from such productsmanufacturers add extra sugar so that the items have a more pleasing taste

For example have you ever tried low fat peanut butter Well may not have as much fat orcalories but it is loaded with sugar and sodium This generally results in additional caloriesoften in excess of those contained in the regular full fat versions of the same product Those

extra calories only serve to obstruct your weight loss efforts

A great way to lose weight is to volunteer to cook whenever you are having a familygathering By volunteering to cook you will not feel the pressure of having to resort to eatinganything unhealthy and you will be doing your friends and family a favor by making ahealthy meal for them

A good tip to help you lose those extra pounds is to be aware of your serving sizes As ageneral rule of thumb an appropriate serving size of most foods should equal the size ofyour closed fist and with meats no larger than the palm of your hand By using this methodof measurement you can be sure you are eating the right serving sizes

In the next chapter we will be talking about making simple and healthy lifestyle changes

Making simple and healthy lifestyle changes

In the last chapter we talked about simple weight loss tips In this chapter we are going totalk about making simple and healthy lifestyle changes

Make your diet plan a simple plan and it will be easier for you to stick with it At first makelittle changes one by one and in this way you will be able to make it part of your newlifestyle change gradually

As Irsquove mentioned before a good tip for losing weight is to pack healthy food and take it withyou if you are going to be away from home Many people make the mistake of not takingfood with them and they end up resorting to unhealthy options When you are trying to stickto a healthy eating plan itrsquos best to pack at least a healthy snack or two along for the ridejust in case you get hungry

When yoursquore trying to lose weight and you donrsquot have far to travel try leaving the car in thedriveway and walking bicycling running or even rollerblading to your destination Itrsquos morefun and yoursquoll burn allot of calories

Another great tip for those of us with busy schedules is to buy bagged cut up vegetableslike carrots and broccoli They are and easy to grab healthy snack for people on the go Thebest part is that they are fresh havenrsquot been frozen or cooked

Did you know that eating soup can help you lose weight It is very filling full of nutrientsand most of the fat from the soup will move to the top of the bowl allowing you to scoop itout throw it away and save yourself added calories before you enjoy your meal Homemadeis best but there are plenty of low fat soups available at the market that are almost as tastyAvoid creamy soups and stick with broth based ones instead

Track the inched yoursquore losing by using your belt Scales can be very inaccurate whendetermining how fit you are but your belt will let you know if you are losing weight If yoursquoveto decrease a notch or two in your belt then you are making great progress

Donrsquot forget to spice things up when it comes to your meals As we have discussed beforewhen dieting many people make the mistake of eating their meals very bland without anyflavor at all which only leaves them feeling dissatisfied You should try adding spices toyour meals to keep yourself motivated and your food tasting great

- Stop chew and savor your food

A simple way to restrict your calorie intake is to eat more slowly Donrsquot scarf down a meal infive minutes or less even when yoursquore in a hurry If you eat too fast your brain wonrsquot be ableto send the full signal to your stomach in time Yoursquoll end up overeating and most likelygaining weight instead of losing it

Make sure you are not skipping meals Try to eat at least three well-balanced meals perday You can still lightly snack on healthy foods This helps produce a harmony to your body

for top functionality

Implementing these simple tips will help you lose weight and have a healthier lifestyle As Isaid above try implementing these tips gradually and they will become a big part of yourweight loss program and your new lifestyle changes

In the next chapter we will be talking even more about losing weight and keeping it off forgood

Successful weight loss tips that will help you loseweight and keep it off

In the last chapter we talked about talk about making healthy lifestyle changes In thischapter we are going to discuss successful weight loss tips that will help you lose weightand keep it off

With the right information and with time and effort you can lose weight No one ever said itwas fun or easy but it is most definitely achievable The information in this chapter will helpyou in your weight loss efforts so let us begin

To lose weight donrsquot just focus on cardio but also incorporate strength training into yourroutine Muscle tissue burns more calories than fat having more muscle means you will beburning more calories throughout the day and every day Plus you will see added benefitsin a toned physique and fewer injuries

An important part of any weight loss journey is learning to control your own food Thismeans learning to cook from scratch so that you know exactly what is going into the foodsyou eat Also cooking from scratch will let you replace high-calorie ingredients such ascream with lower-calorie ones such as skim milk

Pay attention to what you are eating Donrsquot multitask and eat at the same time If you arewatching television while you eat chances are you are not paying much attention to whatyou are putting in your mouth and as a result yoursquoll eat too much Instead sit down andhave a nice meal at the dinner table

When selecting produce for good nutrition choose items that are grown locally organicallyand without genetic modification Theyrsquore better for you better for the earth and theyrsquoll giveyour body the nutrients it needs

Stop thinking about losing weight

In other words give yourself time to think about something else and to spend your leisuretime doing something other than exercise Instead go for a swim or to the beach you will getaway from the everyday grind and while you are relaxing and playing you will still get insome exercise Everyone needs a break sometimes and taking time off to forget that youare trying to lose weight will give you time to regroup and rest for a while

As you well know eating less fat will result in weight loss On average Americans consumeway too many grams of fat per day We should only be consuming around 30 of ourcalories from fat which is not that much actually

There are many healthy forms of fat such as monounsaturated fats polyunsaturated fatsand omega-3s Remember this healthy fats also play a vast role in helping you manageyour health and your weight loss Fats play an important part of our well-being and the trick

is to replace the bad fats with the healthy good fats

When beginning a diet set realistic weekly and long term goals Like everything in life youwill not be able to reach an unrealistic goal Even if yoursquore just trying to drop 20 pounds fastyoure just setting yourself up for failure Instead of doing this you should create goals youcan reach every week or so Look at the trees rather than the forest Instead stay focused onthe weight you want to lose each week

Donrsquot feel guilty if you love to eat your favorite snack foods All food can be unhealthy ifeaten too much If you really love these foods all yoursquove to do is reduce the amount you eatdonrsquot deprive yourself just eat smaller portions

Green tea and chili peppers can do wonders for you when trying to shed the pounds Theyboth work to boost your metabolism at a very efficient rate Drink a glass of green teainstead of coffee in the morning and you will still get that wake up effect but also set yourday up for weight loss Add chili peppers to spice up your foods and give it a great flavorplus all peppers are high in vitamins AC and K

With diet exercise and your own motivation you are on the way to healthy weight loss Ihope the tips in this chapter have been helpful for you on your journey

In the next chapter we will be talking about some ways to enhance your weight lossregimen

Some great ways to enhance your weight loss regimen

In the last chapter we talked about losing weight and keeping it off In this chapter we aregoing to go over some great ways to improve your weight loss regimen

Both exercise and nutrition are key elements to any weight loss program this chapter willprovide you with some extra knowledge to help you make your goals of weight losspossible

Avoid all fried foods All fried foods contain calories derived from the oil in which they weremade This adds needless calories to your diet along with no extra nutrients French friesfor example contain more calories from the oil they were made in than say a baked potatoor baked fries French fries baked in the oven will save you approximately 200 caloriesverses 470 calories when fried this is for a 4 ounce serving

If yoursquove a blender you can make some terrific treats that will help you lose weight Blendeddrinks are a great way to incorporate fresh fruits into your diet a tasty high-fiber way to drinkyour breakfast Just combine any mixture of your favorite fruits in season (berries orangesbananas and peaches are all good choices) with a little OJ added andor dry milk powderor yogurt for a protein boost and you will have a wonderfully refreshing quick breakfast thatgives energy to your day and gets your motor running

Donrsquot go the grocery store on an empty stomach Your hunger will magnify your desire forjunk food and you risk buying unhealthy snacks that will make you gain weight When youare not hungry yoursquove more mental control over what foods you buy that are moreappropriate for your healthy weight lose plan

Throw out all those sugary drinks and high calorie sodas and try Green tea instead Greentea can help raise your metabolism and has many useful antioxidants that help yourimmune system and itrsquos touted as a factor in weight loss as a fat burner

Turn off the television and sit together as a family when eating Distractions are a problemwith most kids today When you take any distractions like TV out of the equation your childcan focus on eating Sitting together as a family also promotes a sense of well-being thatmakes your child want to eat and enjoy family time

While most nutritionist disagree on many things they do all agree that breakfast is the mostessential meal of the day You should try to eat a good balanced breakfast (proteincarbohydrates and healthy fats) within an hour of waking up in the morning Not only does itrev-up your metabolism but also it provides fuel for the body you cannot run without fuel

If you are a big fan of salads that have mayonnaise in them you should try substitutingnonfat low-fat sour cream or plain yogurt Mayonnaise has about 90 calories per 2tablespoons but if you cannot do without mayo then try the light brands which are about halfthe calories just use is sparingly The salads will taste nearly the same and you will avoida lot of calories and unwanted fat

Many nutritionists believe that 5 to 6 small balanced meals a day will help you lose weightand keep your metabolism going all day long This works because you wonrsquot feel deprivedor hungry When your body knows that food is coming every two to three hours it willcontinue to burn fat rather than store it

Most people who are trying to lose weight quickly plan a rigorous workout schedule andhealthy eating to achieve their optimal weight loss Diet pills are also useful for some whenpaired with diet and exercise if you decide to choose this route

Stop putting butter on your morning toast or bagel Butter contains 204 calories per 2tablespoons and cream cheese about 100 calories for the same amount Instead use abutter substitute or try Greek cream cheese for only 60 calories per 2 tablespoons

You can also try the low calorie and fat free spreads Fat free cream cheese actually has 4grams of protein and of course no fat It never hurts to have a bagel now and then butchoose a bagel that is made with whole-wheat flour or whole grains instead

Remember this you donrsquot need to feel like you are starving yourself there are literallythousands of ways to cut calories and fat without depriving yourself of your favorite foodsProper nutrition and moderate exercise will help you achieve your weight loss goals It willalso help you become much healthier and happier

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By Keith Peterson


Some of the ways you can cut calories and lose those extra pounds









Successful weight loss tips that will help you lose weight and keep it off




Fat Loss Factor

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Does your food make you burn MORE fat


Thank you for downloading our ebook on Diet amp Weight Loss

In each chapter of Diet and Weight Loss you will learn valuable information tips and advicethat will help you lose weight get fit and stay healthy on your path to optimum wellness

Beginning a weight loss plan and maintaining it requires hard work and a lot of self-controlbut donrsquot get discouraged There are many different weight loss plans that will work for youso letrsquos begin If you slip up donrsquot give up put it behind you and continue Not everyoneloses weight at the same rate but try the tips in this chapter to begin you weight lossJourney

A great way to reach your weight loss goals is to add more fiber to your diet Dietary fiberhelps you to feel fuller faster High-fiber foods usually involve a lot of chewing andcrunching so you feel more satisfied when you eat foods which contain healthy fiberImplement some green leafy vegetables and whole grain foods into you daily regimen

One of the handiest tips gained from many decades of dieting is to drink an entire glass oftomato or V-8 juice with two heaping tablespoons of bran stirred into it You may also usepsyllium husks (which is found in Metamucil etc) but if you are not in the habit of usingpsyllium I would suggest beginning at a low dosage approximately one half teaspoon in a 8ounce glass of water and drink it quickly as it thickens very fast

Try adding psyllium with your favorite fruits and vegetables and mixing up a yummysmoothie (Note If you are on any medications you may want to consult your physician firstfor any possible side effects)

Buy a pedometer and walk-off the pounds Check how many steps you take on an averageday and try adding 1000 extra steps This could be as simple as

taking a walk round the block Build up the amount of extra steps you take each day byincreasing the distance that you walk Every step counts inhelping you burn calories Not only will you feel healthier you will soon notice the poundscoming off

An all-natural diet doesnrsquot have to be your goal but eating fresh fruits and vegetables iscertainly preferable if you are serious about making a lifestyle change Your diet should notonly be about losing weight it should also be about getting in shape and staying as healthyas possible

A wonderful fall treat for someone that is trying to lose weight is unsalted pumpkin seedsThey are high in magnesium which will help lower your blood pressure You can also makeyour own pumpkin seeds after yoursquove carved your Halloween jack-o-lanterns











































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Fat Loss Factor



Venus Factor






By Keith Peterson















Fat Loss Factor

Venus Factor












































How do you do this










































































































































Fat Loss Factor



Venus Factor






By Keith Peterson















Fat Loss Factor

Venus Factor





































































































































Fat Loss Factor



Venus Factor






By Keith Peterson















Fat Loss Factor

Venus Factor


take control of your diet & reach your weight loss goals!

Health & Medicine