Fiber, also known as fibre, "dietary fiber" are the "buzz"  words of every newly created weight loss diet program on the market. Finally, the significant role that fiber plays in our health is beginning to be understood by the general public.

What Is Dietary Fiber

It is a complex carbohydrate, a nonstarch polysaccharide. In nature, fiber is a structural part of a plant. Dietary fiber is the edible part of a plant that is indigestible by our digestive system. It is found in all plant foods. Fiber includes:

• cellulose – found in all fruits, vegetables and legumes
• hemicellulose – a main component of cereal fiber
• pectins – found in fruits and vegetables; high quantity of pectin is found in citrus fruits, hence the importance of lemons in making jams
• gums and mucilages – psyllium plus others that are added by food manufactures to processed foods to stabilize them
• lignin – found in the woody parts of the plant

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This post tries to answer the question "what are carbohydrates ?" I wrote the article fairly simply, to make sure that anyone can understand the topic.

What are carbohydrates – a simplified lesson

Carbohydrates are essential macronutrients to sustain human life. Roughly half of our energy to function comes from glucose and its storage form glycogen. For our bodies to produce glucose and glycogen we need to consume carbohydrate rich foods. In turn, we convert part of carbohydrates we eat to glucose for immediate energy and the rest is stored as glycogen and fat for future energy requirement. The dietary carbohydrates come in two forms: simple carbohydrates (for example sugar) and complex carbohydrates (starches and fiber).

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Glycemic Index (GI) is a method to classify carbohydrates according to their potential of raising blood glucose levels. Because the body converts different types of carbohydrates into sugar at different rates, the glycemic index (GI) was established to indicate how quickly a food affects blood sugar level. Foods that have a low GI cause a slow increase of glucose in bloodstream and a slow and controlled insulin release. On the other hand, foods that have a high GI cause a rapid increase in glucose levels thus rapid increase in insulin, which is not what you want when trying to lose weight permanently and maintain good health. You can think of the low Gi and hi GI carbohydrates as the "good carbohydrates" and the "bad carbohydrates", respectively. Read the rest of this entry

Many dieters wonder how to lose weight fast. Most importantly they want to know that if they lose the weight how do they do it effectively and keep those nasty pounds from coming back.

To lose weight is possible using a number of quick weight loss methods (good and bad), however, to keep the results of a quick weight loss is almost always impossible. Usually the weight is back within a short period of time with a vengeance.

In my research for fast weight loss with long term results, I came across an amazingly simple solution to this never ending problem of the lost weight bounce-back. Read the rest of this entry

I have compiled 101 lose weight tips that are healthy and reasonably simple. I have done that because too many people struggle with dieting.  Yet losing weight need not be a difficult undertaking.  The lose weight tips are designed to help you kick start your weight loss journey. They aim to help you lose weight, to maintain your weight loss and finally to help you achieve permanent weight loss.

Some of the lose weight tips are expanded in the articles posted on the site. A link will be provided to you for an easy access to the articles. Please take advantage of these posts as they provide a deeper insight or a more comprehensive information about the particular tips to lose weight.

Please make sure that you discuss your desire to lose weight with your healthcare practitioner.

Easy Lose Weight Tips To Help You Lose Weight Permanently

The first 6 lose weight tips are preliminary but are essential for you in order to get a solid start.

1.    Use the BMI calculator and find out if you need to be concerned about your weight. Body Mass Index ( BMI ) is a ratio of a person’s weight to his/her height. Currently, the index is one the simplest yet accurate indicators for body fat of most people. It allows you to determine if your weight is within or outside of the healthy range.

2.    Set your weight loss goal. Set it in small increments. Suppose you need to lose 100 pounds. That may seem like such a huge and unreachable  goal that you may be too frightened to even start. However, if you break your desired weight loss into reasonable increments, such as losing 10 pounds in 4-6 weeks, it suddenly appears doable. 

3.    Set a time line. A reasonable goal for losing 10 pounds is 4-6 weeks. You may lose the first 10 pounds much faster, maybe in a week. Subsequent pounds though, will come off a little slower, between 1-2.5 pounds per week . After each 10 pounds re-asses your time line.

4.    Do a little math. Based on your personal information, sex, age, weight and height and your physical activity calculate how many calories you will need to lose on daily basis to reach your goal. Use the weight loss calculator to find out how many calories you need to consume to lose weight. Remember, if you increase your physical activity you can eat more! 

5.    Create a fan club for yourself. Nothing is more encouraging than a good support from your friends and family. If this is not possible join an online forum where you will meet people who are in the same situation as you are. This is one of those weird lose weight tips, but it is important!

6.    Purchase a scale if you do not have one already. The best ones are the digital ones. You will want to weigh yourself once per week or two at the initial stages of your weight loss. At this stage do not weigh yourself more often then that. Later, at the maintenance level you may want to weigh yourself as often as once per day.

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7.    Drink water. 8-10 glasses of water per day are generally recommended.  Water will help you get rid of toxic waste. Water is absolutely essential in order for you to lose weight. Most people do not know that water helps the body get rid of toxins and metabolize fat. Many people also are not aware that if they retain water, drinking plenty of water is actually the best natural treatment for water retention. Almost every article on lose weight tips will include drinking water as one of the most crucial tips. It is that important!

8.    Have water as soon as you wake up. That first glass of water will start your metabolism going.

9.    Have water every time you eat. Drink it before a meal and during the meal. It will dilute your blood after eating and that will prevent you from feeling sluggish after you eat. As, well it will make you feel full.

10.    Drink water if you feel you are hungry.  Whenever you think you are hungry, first have a glass of water. Wait 10 -15 minutes to see if your feeling of hunger subsides. Often we mistaken thirst for hunger. Read the rest of this entry

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The main challenge of any diet program is maintaining weight loss permanently. It is generally believed that a permanent weight loss is a "losing" battle as many people regain their lost weight with a vengeance before 2 years are up.

It not need be so!  Recent diet follow up studies indicate that as many as 20% of dieters lose weight successfully with long lasting results.

The following are some of the strategies adapted by weight losers who were successful in maintaining weight loss long term.

Essential Strategies To Maintaining Weight Loss

• Adhere to and enjoy the lifestyle and the healthy eating plan you adopted during your weight loss regimen. This point, of course, assumes that you lost weight with a healthy and a sustainable diet program (see: How To Choose Weight Loss Diets That Work ).
• Keep a journal of the foods you eat and the times you are most vulnerable to cravings. Not all successful weight losers keep a journal but for some it is a "lifesaver".
• If you have stabilized at a weight above your set goal do not give up. You may have to accept that your body prefers a certain weight beyond which you would constantly be struggling. It is better to lose some weight than to revert back to what you were before.
• Restrict some foods, such as fast and fried foods and foods high in fat and sugar. Restricting some foods may seem unfair. Think about it, however. If you were alergic to peanuts you would not eat peanut butter. If you have a propensity to gain weight do not eat fatty and sugary foods. It is that simple.
• Do not skip meals and especially breakfast. Breakfast is an essential meal that will keep you from having cravings later in the day. The following article discusses this point at length: Maintaining Weight Loss With Breakfast.
• Eat more than 3 meals per day. Make sure to include healthy snacks in your meal plan.
• Drink water instead of juices or sodas. If you feel like having something else then water, have a glass of skim milk. As well, have one glass of water before your meal. I does fill you up.
• Continue to limit the quantity of food you place on your plate and subsequently eat.
• Eat slowly. It takes your brain 20 minutes to recognize the fact that you are full!
• Weigh yourself often. Contrary to popular belief, weighing yourself couple of times per week or even every day was found very important for maintaining weight loss. Frequent weighing allows one to detect any weight gain and immediately address the issue before it gets out of hand.
• Do not watch TV for long periods of time. There is a large number of food commercials on TV. Many of the foods look so delicious and tempting that this may cause you to raid your fridge one too many times.
• Keep physically active. This is a must! Walking, taking stairs, whatever as long as you keep moving. If you find you honestly do not have time to leave the house read: How to Lose Weight Without Dieting and Exercise . You will be amazed how many calories you can expend with ordinary house chores.

Use any or all of these strategies and you will find that finally, for the first time you are successful at maintaining weight loss. Share your story!

 Free video that reveals the secrets you need to know right now to lose weight and the strategies for maintaining weight loss

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To get your health and your body back I describe 5 easy lose weight tips to help you on your weight loss journey. As you already know, to lose weight is not an easy task and takes an effort. After all the pounds did not accumulate overnight. It took years of, maybe not the best, eating habits to gain weight. It does not have to be difficult!

Adopt These Easy Lose Weight Tips To Lose Weight

1. Make changes to the way you eat. Permanent weight loss requires that you change your lifestyle and your approach to nutrition. It is essential that you eat often and never go hungry. Read the rest of this entry