You and I both know that with a little self-control, exercise and eating healthy we can experience a fifteen pound weight loss fairly quickly. The real challenge comes from keeping it off permanently and staying healthy in the process. We also know it’s easier to say it than it is to do it.

What you may not know is you may have some preconceived ideas about how to do it and the fact is those ideas are false. It’s not your fault you believe them, because they have been preached for so many years, by so many people. These legends have taken on a life of their own, when in fact they need to die and be buried forever. This article will give you the true way to shed the extra fat and keep it off.

1. Legend–Skip Breakfast to lose weight: Not a good idea!
In order for you to lose weight quickly and safely you must eat breakfast. This is what will kick your metabolism into high gear for the day after resting all night. Skipping it also means your body will draw the energy from lean muscle not the excess fat.

2. Legend: Low carbohydrate diets will make it easy to keep off the weight: Partly true, but because your body needs carbohydrates for your energy and the building of muscles you may cause more damage to your overall health. In other words you could negate the good you have done with the weight loss.

3. Legend: Eating what you want when you want it as long as you exercise: Not True! Just because youre exercising to burn the calories does not mean you can go carte blanch when you eat. It’s important for you to eat the right foods such as veggies, fruits and lean meats. When you practice the right diet you will keep the weight off naturally and safely.

4. Legend: Restrict your calories to keep weight loss down: Partly true again. You and I both know that true weight loss comes when we reduce the amount of calories we eat. Calories we won’t burn! But if you reduce your calorie intake way under what you need, for your body to function properly, you are asking for trouble. It’s important for you to know how many calories your body needs to stay healthy.

There are many more legends or myths that need to be buried, but its beyond the scope of this article. Losing weight the right and healthy way doesnt take an IQ of 160 to figure it out. Nor is it difficult once you set your mind to it.

Look, let’s face it! There is only one way to lose 15 pounds and keep it off permanently. You and I both know what it is. It is a combination of self-control, eating healthy and exercise. Weight loss is not a game, for some of us; it’s a matter of life and death. Which one is it going to be for you?

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Healthy nutrition for children
John Gibb

When growing up, it’s important to have healthy nutrition for children. Since their bodies are in a state of constant growth, a lack of vitamins and minerals can result in poor growth processes and problems later in life. It is important for your child to eat a variety of healthy foods, balance the food they eat with regular physical activity, and choose a diet with the right nutrients.

For instance, a child’s growing body requires high levels of calcium and iron, sometimes even more than adults. Iron is crucial to a child’s development since it is used in developing strong muscles and producing blood, while calcium helps bones and teeth grow strong. These substances can be found in various foods, but it can be more helpful to get your children a supplement to help aid these needs.

Children of schooling age require around 1600 to 2400 calories per day, depending on their age and activity level. Once the growth spurt occurs, girls tend to require an additional 200 calories per day and boys need an extra 500 calories. No more than 30% of your child’s diet should come from fats. To maintain healthy nutrition for children, this can help to prevent obesity and other health problems. It is also important for your child to get a daily variety of vegetables. Requiring two to four servings of vegetables per day, children can meet these guidelines by eating such vegetables as salad greens and legumes. These vegetables contain nutrients key to a child’s development.

Children should also have 2-4 servings of fruit per day, and 6 to 11 servings of bread, cereal, rice or pasta. 2 to 3 servings of meat, beans, or nuts per day are also key to help a child develop properly. Following these steps, healthy nutrition for children can be a breeze. Just be sure to get all their daily requirements covered and your child will thank you later.

About the Author

John Gibb manages http://www.nutritional-supplement-guides.com

The site deidciated to nutrition

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Healthy Eating Tips For Busy Women
Phil Beckett

Healthy Eating Tips For Busy Women
By Phil Beckett

The following healthy eating tips will help you feel great, look great, carry out every-day activities better and empower you to keep it up for many years to come.

Poor health for most women is the build up of poor life-long nutrition choices and the lack of exercise, both cardiovascular and weight exercise. If you make good choices now and exercise on a regular basis, you’re less likely to become a strain on the health system years later.

And its been proven over and over for many years that women who do make these good choices tend to be healthier and live longer.

Youve probably heard most nutritionists say that breakfast is the most important meal of the day. And it is because if you eat breakfast youll not only gain fuel for a high-energy and productive day, but youll also have a tendency to make better food choices during the remainder of the day.

The mistake most women make when making a choice for breakfast is to just eat cereal. And it doesnt help with all of the commercials out their telling us that cereal is all you need.

Yes, cereals rich in fiber like bran flakes, oat bran, all-bran, and raisin bran are very healthy for you. And most types of cereal with a banana, strawberries, low-fat milk etc are very good for you.

But it’s important to know that while they may contain ample carbohydrates, calcium, fiber, other nutrients, are low in fat and easy and quick to make, they dont contain nearly enough protein.

And its the protein thats more than likely the missing ingredient in your diet.

Your muscles need protein, and cannot function properly without it. Women who attempt to lose fat and/or tone up their muscles, will get the best results when they consume an ample amount of protein with breakfast.
But it difficult to get good quality protein during breakfast, unless you were to eat a bunch of eggs and bacon, which of course would lead to a whole other problem
So how do you get enough protein without eating fat?
Well the only way you can is to include Whey protein. Whey protein is a powdered supplement that you can buy in any health food store and most super-markets.
All you have to do is either mix one scoop in with your cereal (it dissolves very easily) or just stir a scoop in a glass of water. Either way its the best way to get the protein you need at breakfast.
Dont focus on any one meal. All of your meals should be nutritionally well-balanced. Meaning they should contain protein, carbohydrates and some fat. Fat will help dramatically to keep your energy levels high.

If you’re dieting you need continually fuel your body throughout the entire day. This means a minimum of 4, but preferably 6 meals each and every day. This way you’ll have the energy to exercise properly and wont crave any large unhealthy meals.

Dont get caught up in the Fat-free food frenzy. Fat-free foods are very high in simple carbohydrates and will increase your insulin, which will Feed your fat cells making you fatter very quickly.

A good nutrition plan starts when youre making your grocery list. Then of course you have to stick to the list! Another good idea is to shop for your groceries just after youve eaten. This way you wont be tempted to fill up the cart with junk food.

Nutritionally poor food is fine in moderation. But dont over-do it. Take one day each week to satisfy your cravings. You wont eliminate all the good things youve done over the rest of the week. There’s little wrong with it and in fact itll help you stay on track.

If you try to eliminate your favorite junk food completely itll lead to binge eating in only a couple of weeks. Then youll have a lot of trouble getting back on track.

When it comes to meats chicken, tuna (and most other fish) and turkey are your best choices. Theyre lower in fat, which means theyre lower in calories as well and have less cholesterol.

But dont eliminate red meats. Theyre not only an excellent source of protein but also of
iron, zinc and creatine (which helps tremendously with fitness). So try to include a couple of meals each week that contain red meats.

Bananas, oranges, grapefruit, and other citrus fruits are the best fruits. They’re rich in vitamin C and potassium. Eat fruit and drink juices daily. But be aware fruits and fruit juices contain a lot of calories, so if youre trying to lose weight once a day is good enough.

Supplements are meant to supplement healthy eating, not compensate for poor eating habits. But if you arent getting the nutrients you need, for example youd need to drink a ton of milk plus take other calcium rich foods each day to get the calcium you need, then a calcium pill a day may be a good idea.

Exercise is not an option. Cardiovascular exercise and more importantly resistance exercise (weight lifting) is essential for good long-term health. Muscles will increase your metabolism making it possible to lose fat, and resistance exercise has amazing benefits for your heart and other organs.

A daily vitamin E may help protect against heart disease and cancer. Because people cannot easily get enough vitamin E in common foods, a supplement of 200 to 400 international units (IUs) per day is a wise health investment.

About the Author:

Phil Beckett is the author of The New Womens Guide To Successful Weight Loss & Fitness and the Fitness Director at Womens Health & Fitness Inc. Hes helped thousands of women succeed with their weight loss, health & fitness goals over the past 14 years. Visit http://www.womens-health-fitness.com to contact Phil with your questions.

About the Author

About the Author:

Phil Beckett is the author of The New Womens Guide To Successful Weight Loss & Fitness and the Fitness Director at Womens Health & Fitness Inc. Hes helped thousands of women succeed with their weight loss, health & fitness goals over the past 14 years. Visit http://www.womens-health-fitness.com to contact Phil with your questions.

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Everyone has their trouble spots when it comes to weight loss. We all have areas on our body that we love and areas on our body that we hate. If you have trouble with your belly you may wonder what can be done to lose the stomach fat.

You know that it is just not possible to spot reduce. What that means is that you can’t just lose weight in certain areas of your body, you have to lose weight everywhere. For that reason you will have to focus on overall body weight reduction to get the body you have always dreamed of.

Even though you can’t spot reduce, you will still lose more weight in some areas than in others for the simple reason that you have more fat in some areas than others. Your body will burn fat first, then muscle, so as long as you still have excess fat deposits and you cut your daily calorie intake you will lose weight.

So if you want to lose the stomach fat but you don’t need to lose weight in your hips or butt, all you need to do is eat fewer calories and the excess weight will come off.

Another thing that can help the appearance of your belly is exercise. A lot of women wrongly think that if they do too many exercises it will just make areas of their body half look bigger because they will ‘bulk up’. In reality women just aren’t made that way. In order to get really big you’d have to workout on a full time basis, eat only 100% nutritious foods (no cheating) and probably get some pharmaceutical help. It takes quite a lot for a woman to bulk up.

If you target all your major muscle groups what will happen is that you will look toned. When your muscles are toned you will look smaller since your body will be tighter. Think of your muscles kind of like a girdle. Building your muscles will allow you to naturally hold everything in more easily and that will give you an all over appearance of being smaller which will make it look like you have lost more weight than you really have.

To get the best results you should watch what you eat, make sure you drink plenty of water everyday to stay hydrated and to keep your body clear of toxins, and do some muscle building exercises.

One great and easy to do exercise for your belly is to do crunches. You don’t need any special equipment and it is easy to learn how to do them. All you have to do is lay on your back on the floor, bend the knees to protect your lower back then put your hands lightly behind your head and looking straight at the ceiling slowly move up and down. Breathe out as you come up.

It’s easy to lose the stomach fat, just eat right and exercise. And, oh yeah, you’ll also lose weight everywhere else too!

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