Factors That Prevent You from Losing Weight

Factors That Prevent You from Losing Weight

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Many people, who have set the goal to lose weight, keep the healthy diet, consume weight-loss products, and exercise a lot, but sometimes proper nutrition and exercise do not bring any results and weight loss does not happen. There are factors that prevent you from losing weight. 

Physiological Problems 

Physiological factors that prevent weight loss include various diseases, disorders or medications that are used to eliminate such problems. For example, polycystic ovary can inhibit weight loss, despite careful diets and exercises. Hormonal imbalance also prevents weight loss. Diabetes and heart disease are serious illnesses when not all physical activities are allowed. In addition, some medications can lead to extra kilos. 

The first thing to do is to consult a doctor who will determine if you have any diseases that prevent you from losing weight. Also, it is recommended to ask whether your medicines are the cause of excess kilograms, and, if they can be replaced with other drugs. The following drugs can contribute to weight gain: 

  • Some forms of insulin 
  • Tricyclic antidepressants 
  • Beta-blockers 
  • Glucocorticoids 

Pain and Sleep Apnea 

The most common mechanical barrier is pain resulting from arthritis, fibromyalgia, serious injury, etc. Sometimes such pains lead to depression, which also has a negative effect on weight. 

Sleep apnea also refers to mechanical factors that prevent weight loss. Recent studies have shown that apnea makes it difficult to lose weight, even if a person clearly follows the planned diet plan and regular exercise. 

To solve the problem, you need to get rid of the pain that prevents you from moving. A qualified specialist can precisely determine the cause of the pain and neutralize it. If you cannot lose weight, and you constantly feel tired and sleepy, it makes sense to be checked for sleep apnea. 

Psychological Factors 

Depression, constant anxiety, lack of attention, stress, the habit of not expressing your anguish, boredom, and other negative emotions also prevent you from losing weight. There is a theory that states that sometimes people unconsciously do not want to lose weight because for them it is a kind of shield that protects them from negative situations and people. 

If you notice that it is psychological barriers that prevent you from losing weight, psychologists, as usual, recommend making notes. Start a notebook, in which you will write down what you eat, when, why, and in what quantities. For example, if you reached for chips because it’s so much more interesting to watch a movie, ate two pieces of cake because it was a hard day, allowed yourself a pie to not offend the landlady, or preferred a salad because this will not prevent you from getting rid of extra pounds. 

Such monitoring of emotions and food products will allow you to better understand whether you eat because you are hungry or because of boredom and other factors that you can fight with in other ways. 

Food Habits 

You count the number of calories, do not eat fatty foods or snacks, but have you ever thought about how many extra calories you can drink. It’s not just about alcohol. Other drinks such as fruit juices, tea or coffee also contain many calories, especially if they are with sugar. So, do not forget about them when calculating calories. 

If you eat healthy food, but still do not lose weight, look at the size of portions on your plates. It is possible that you eat large portions of food. Do not forget that even if you eat healthy food, you need to eat it in moderation, otherwise it can lead to excess kilograms. 

Try to always find time to have a normal meal. You should eat at least three times a day. This way, you won’t eat a lot right before going to bed trying to fill up your stomach. 

How to speed up metabolism: 6 habits to break

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Metabolism is the set of all chemical reactions in the body, necessary for converting ingested food into energy and eliminating nitrogenous wastes. It is a constant, life-sustaining process, responsible for every cell in the body. Once it stops, so will the living body.  

Metabolism is influenced by what we eat and the level of our physical activity. At the same time, the endocrine system controls the metabolic rate, which can be fast or slow. If it is the latter, avoiding the following bad habits and replacing them with good ones will help to boost metabolism and make your body function properly. 

  • Skipping breakfast. If you don’t have breakfast, you cannot communicate to your metabolism that it is time to wake up and go. Those who have breakfast regularly tend to weigh less and can successfully keep that weight off than those who don’t. It is because protein, fiber and healthy fats in the morning meal help you feel full longer and have more energy, so you’ll be more likely to burn the calories off. Whereas those who skip breakfast tend to overeat later in the day and consume more sweets and soft drinks, all of which can decrease metabolism. 
  • Not drinking enough water. Staying hydrated stimulates metabolism and keeps it working effectively. Besides drinking about 2 liters during a day, a glass of water the first thing in the morning will kick your metabolism into high gear after having fasted all night.  
  • Not getting enough sleep. Staying up late and not getting enough sleep directly affects the metabolic rate. Research shows that a lack of sleep disrupts the production of appetite hormones, which makes you feel hungrier the next day and can even make you binge on food.  It is also proved that sleep-deprived people are 55% more likely to become overweight or obese in comparison to those who get a good quality sleep every night. So, aim to get a 7-8 hour sleep a night to keep your metabolic rate at a healthy pace.
  • Not exercising enough. Slow metabolism goes hand in hand with a sedentary lifestyle, because muscle is metabolically more active than fat. In other words, if you have more muscles than fat, your metabolism is higher. So, staying active in whatever way you like will speed your metabolism and improve your overall health and wellness.
  • Not eating enough. As crazy as it may sound, your metabolic rate dramatically slows down when you don’t get enough calories. In other words, it causes the body to burn calories significantly slower than before so as to conserve energy for you to survive. So, it’s better to divide your caloric intake into 3 meals a day with 2 healthy snacks in between the meals in order to keep metabolism up and running.
  • Eating foods low in nutrients. What you eat is as important as when you eat. The more nutrient-dense foods you consume, the better for your metabolism. Foods that nourish you give your metabolism the machinery it needs to work efficiently.  Thus, fast food or anything highly processed should be changed into whole foods. As long as you consume predominantly fresh and clear of preservatives foods, you will be eating to your healthy metabolism.
  • Crash dieting. Crash dieting, which presupposes consuming less than 1000 calories per day is a recipe for disaster. This drastic reduction in calories will set you for subsequent weight gain and hormonal imbalances since it’s impossible to just temporarily restrict the amount of calories you consume for a period of time and then return to your old days. This is why most people who lose weight on dieting cannot keep it off for good. The health tips are cleaning up your diet and making better food choices.

Stress and sugar cravings: How to deal with it

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It is not unusual to crave sugar, chocolate and carbs when you are feeling down. We are eating them in order to trigger the production of serotonin, which plays a role in mood regulation, thus self-medicating. Studies show that serotonin levels are quickly raised by foods with a high glycemic index, such as candies, which causes a higher pick in blood sugar levels.  

This is called emotional eating, which has nothing to do with physical hunger. It cannot be filled with food. It can make you feel good in the moment, but it won’t take away feelings that triggered eating.  At first, you feel a rush of euphoria and calm, then guilt and eventually are back to feeling stressed, which triggers the cycle over and over again. 

Although it is tough to stop the cycle, there are strategies to curb those stress-induced sugar cravings. Moreover, unlike any other addiction, it is not necessary to give up sugar entirely. The thing is that just as our palates have been conditioned to crave sugar, they can be made to crave it less. This is how to begin: 

Coffee experiment. If you put loads of sugar in your coffee, use it as opportunity to train your palate to prefer less. Subtract one teaspoonful at first. The drink won’t taste as good but in about 3 weeks you will get used to it. Once you’ve got used to it, cut back by one more. Repeat the process until you are down to only 1 teaspoonful or none at all. 

Dilute your drinks. If you drink several sodas per day, replace one with water. In several weeks replace another soda. Continue this until you have completely shifted. If you drink non-carbonated beverages like juice or lemonade, dilute them by adding more water than you usually do. Gradually increase the water intake to wean yourself off the sweet. 

You may also try to: 

Drink water. Every time you feel an urge for a specific food, drink a glass of water and wait for a few minutes. Most likely your cravings will fade away because sometimes our body mistakes thirst for hunger. 

Eat more protein. Protein reduces cravings, keeps you from overeating and lessens the desire to snack at night. 

Get distracted. Research indicates that the pleasure we get from eating comfort foods lasts only 3 minutes. So, think what can make you feel better for longer than 3 minutes. Take a walk, have a shower or distract yourself by doing something else. A change in environment and thought may help stop the craving. 

Strike a power pose. Power posing – standing with force, strength, courage and character – may produce immediate changes in the body’s chemistry. After 2 minutes in a power pose, testosterone will increase, while stress hormones will fade away.  

Avoid getting hungry. Sugar cravings are the strongest when we are hungry. So, don’t skip your meals, eat well and promise yourself to have a dessert after the meal. It’s most likely that you won’t want it once your physical hunger is satisfied.  

Make sunshine a priority. Getting 15 minutes a day of sunshine will help you avoid vitamin D deficiency, which plays an important role in acute stress, and will boost serotonin levels so that you won’t reach for sweets to turn your mood around.  

Get enough sleep. Sleep deprivation disrupts normal fluctuations in hormones and leads to poor appetite regulation and strong food cravings. That is why getting enough sleep may be a good way to prevent cravings from showing up. 

Avoid triggers for 21 days. Our taste receptors have a fantastic memory. If you manage to avoid eating certain foods for a set period of time, you’ll break your food cravings cycle. Find healthier options to grab when you’re craving sugar and your taste receptors will change over time, making your body crave for healthy foods. 

Healthy Men: Foods to Include into Your Diet

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The importance of proper nutrition for men is beyond doubt since a properly created diet has a positive effect on the men’s health in general and is an excellent measure for preventing a variety of diseases. This is especially true for men older than 35 years old. The first step to proper nutrition is to create a balanced menu. It is not necessary to even visit a dietitian, you just need to know what foods are necessary to maintain your health and include them in your daily diet. 

Basics of Balanced Nutrition for Men 

A number of factors affect the health of men: 

  • Physical activity
  • Stress resistance
  • Satisfaction with personal life
  • Psychological state
  • A competently selected diet

The type and quality of food affects the nervous system, brain activity, heart health, appearance, the quality of sex life, and health in general. There are certain rules of nutrition, observance of which will positively affect the health of men:

  • Restriction of carbohydrates. Carbohydrates are an indispensable source of energy, but their overabundance can cause weight gain due to adipose tissue, rather than muscles. Making up the menu, you need to focus on the inclusion of complex carbohydrates (cereals, wholemeal bread, honey, etc.) in the diet. It is recommended to limit the use of simple carbohydrates as much as possible (various pastries, bread from wheat flour, and sweets). 
  • Compliance with measures in the use of fats. The most useful form of fat that must be present in the diet of any man is unsaturated fatty acids. It is useful to include fish, legumes, dairy products, and various types of nuts in the diet. All these products contain Omega-3 fatty acids in their composition essential for the health of men. 
  • Eating foods high in protein. The need in protein foods is much higher in men than in women. Proteins are indispensable for athletes whose goal is to increase muscle body weight. Products with a high protein content positively affect the quality of semen and help prevent sexual dysfunction. In order to maximize the protein nutrition, it is necessary to include different sources of protein in the menu such as eggs, dairy and sour-milk products, nuts, and low-fat meat. 
  • Inclusion of fiber, a complex of vitamins, and minerals in the diet. The main natural sources of these elements are vegetables and fruits. Cereals are also products rich in fiber. Green vegetables, including cabbage, spinach, etc. are especially useful. The fruits containing elements necessary for men include apples, plums, citrus, bananas, etc. 

Foods to Include in Your Diet 

Here are the foods to include in your diet that will help preserve and promote health: 

  • Cabbage contains a lot of nutritional elements and very few calories. It gives a feeling of satiety due to the abundance of fiber, saturates the body with nutrients, and does not give calories. The antioxidants contained in the cabbage reduce the risk of cancer. 
  • Cottage cheese is a source of protein and calcium. 
  • Salmon is rich in fatty acids. 
  • Pomegranate reduces the risk of prostate cancer, which makes pomegranate an important product in men’s nutrition. The fruit also contains a large amount of vitamin C. 
  • Beef is an excellent source of protein and iron, which delivers oxygen to various cells of the body. 
  • Dates are great to eat after exercises. They have a high glycemic index (contains a lot of carbohydrates), which means that the use of dates will promote a faster absorption of protein by muscle cells. 


The Best Diet Program For You – How Do You Decide?

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Finding the best diet program starts with reviewing what is available today – from the South Beach diet, Beyonce’s Lemon detox diet, the Atkins diet, Suzanne Sommers’ diet, as well as low-carb and low-cal diets. So how do you decide what is best for your needs?

The first thing is to never lose sight of your goal in losing weight. For example, do you just want to lose a few pounds and be able to fit into those slim dresses? Do you want to correct your eating habits? Are you doing it because all your friends are on diet and fitness programs?

Secondly, although all diet programs have common features and offerings, you need to consider your particular health and lifestyle circumstances before choosing one.

Commonality In Offerings

Most diet programs will offer diet and nutrition tips; meal plans, menus and recipes; tips on correct eating habits; vitamin or mineral supplementation; exercise and fitness regimens; weight management tips and tools; lifestyle tips; including the latest health and nutrition news.

If you visit online diet websites, you will find testimonials for the different diet programs available in the market, including advice from medical doctors and fitness professionals through online diet-talks or diet-chats.

Membership to an online diet program will even allow you access to online support buddies and online diet groups.

Deciding Which Program Is For You

Be mindful of your dieting requirements and decide which program can offer you the best according to your specific needs and preferences.

What are your short-term and long-term weight loss goals? How much can you afford? Are the required supplemental vitamins and minerals readily available? Have you got the time and the money to do exercise and fitness regimes that go with the diet program?

Are you willing to modify your lifestyle to meet the strict time demands of a dieting program which will require you to plan your meals, source vitamin and mineral supplements and do physical exercises.


Off-the-shelf, ready-made diet programs rarely work. The best diet program will not work for you if it did not consider your personal, emotional, physical, mental and financial circumstances. Find a diet program that fits your lifestyle, makes you happy, and fulfilled. It might even turn out to be enjoyable.

How About a Preview of Calorie Shifting Foods? Get a Free Sample of Calorie Shifting Menu!

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In last few years, many have heard of calorie shifting diets but do not know what it exactly means and how it affects your weight loss program. Here I will give you a brief sample of calorie shifting foods and how it can benefit you!

Yes, this has become a very popular and effective diet, and in so many things better than most of old style plans. Calorie shifting diet name, explains a lot about this diet. It is a system to shift your calories around causing you to lose weight. If done right, it will have great influence in your weight loss program and many other benefits which makes this diet a lot better than the old type of diets.

One thing you should know is, that with this diet, you actually eat more calories than with the other program, but even so, you are still going to lose weight. The food is not the enemy, it is what kind of a food you eat!

Calorie shifting diet changes your eating habits from the top and it becomes a new way of life for you. What is also very important to mention is that you will eat 4 meals a day with this diet. You will not be hungry because the calorie shifting foods that you do eat will keep you satisfied!

This diet works by the principals of burning more calories than you take during the day, and in order to do that you need to speed up your metabolism so you can burn a greater amount of calories than usual. Eating in small portions and very often during the day will help you speed up your metabolism, since when eating six times a day this will provide your metabolism with a lot of work and the more your metabolism works, the more you will activate it and the more calories you will be burning.

Review of the Foods You can Eat in Calorie Shifting Diet:
Cheese Lean Meat Fish Vegetables Fruits Cook on Olive Oil

And many others.

Basically, the way this diet is designed is to help you shifting calories and this in return will help you to increase the rate of your metabolism. Of course, other benefits like the fact that it allows you to eat all the food that you previously ate, there are some limitations though. But because you can shift calories, the process that includes taking more calories one day and the other less, you can eat chocolate one day and then the next limit the calories that you intake and lower the amount.

This avoids any opportunity of cheating the diet plan since you can still eat whatever you like not every day but still there is the possibility of indulging your senses. Other diets are harder to maintain since you may feel deprived of the things that your body desperately needs. In addition, if you are made to eat the foods you dislike, how long are you really going to stay on that diet!

And eating a bar of chocolate once in a while cannot be dangerous regarding your weight if you eat healthy ingredients like vegetables and fruit regularly. But having said all of this, the best of all is that this diet does not last for months, it is actually only 11 day plan while eating the calorie shifting foods that you like!

The Calories Shifting Diet Plan or Dieting Technique

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You must have heard about terms such as calories shifting diet plans or dieting techniques that might have sounded very complex to you. The fact of the matter is that these techniques are fairly simple to understand in terms of how they work.

This article will broadly outline the fundamentals of the dieting technique called calorie shifting.

What exactly is shifting calories?

Calories, if you didn’t know are the units of energy that you consume in the form of food. You might be consuming about 2,000 calories in a day and you might be using up only about 1,000 calories a day. This would obviously mean that you are consuming more energy than you can burn which will ultimately result in fat accumulation. The basic principle behind any fat loss diet plan is to consume fewer calories than what you use up or to use up more calories than what you consume. The former will focus on diets while the latter will focus on exercise and fitness to increase the number of calories that your body burns.

The shifting calories plan is a unique diet in the sense that it is based on the principle of confusing your body. For most people, the metabolism of the body is used to a fairly regular diet. The body knows how much you are going to consume on an average and it also knows what you are going to consume at what point of time. Since it is so used to your regular diet, the body’s metabolism will never change and you will never lose the excess fat that you are carrying.

What the calorie shifting dieting technique will do is give you a diet plan that will consist of a variety of foods that you would not have consumed before. The diet will constantly change up what you eat and you will never consume the same meal for about 10 or 11 days. This will result in the body’s metabolism working overtime as it tries to adapt to your new diet. It will not know what you are going to consume next and it will thus be on sort of a full alert. This will mean increased metabolism that will in turn increase fat loss.

Most people think that the shifting calories diet plan will be difficult to follow as it involves cooking up so many different meals. You cannot be more wrong about this diet. A good calorie shifting dieting technique will only give you meals that are very simple to prepare. The most work that you will have to do is visit the grocery store to buy readymade items that hardly require any cooking at all.

Some people see steady weight loss over a consistent period of time with this dieting technique. The best part about this dieting technique is that it does not require you to go on a diet that is quite close to starvation. Most people cannot deal with diets that require them to consume so little food that it feels like starvation. The calorie shifting diet plan will only change up what you eat and not drastically reduce what you eat.

Information on the Atkins Diet Program

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The Atkins diet program or the Atkins diet was named after Robert Atkin, who devised a plan for his own weight issues. He had tremendous success with the program and decided to write a book about it that instantly became very popular.

The main focus of the Atkins diet is the use of a low carbohydrate diet or a low carb diet. Through his research, he was able to link obesity and serious weight problems to the consumption of three bad carbohydrate items which were sugar, flour and high fructose corn syrup. He found that these three ingredients were present in alarming quantities in almost all Western foods.

He concluded that elimination of these ingredients or at least a reduced intake would result in significant weight loss. The Atkins diet program has had a lot of success over the years and it is still one of the most popular diet programs available today.

More information about the Atkins diet program

The Atkins diet has four stages to it, each of which is discussed briefly in the sections below.

  • The Induction stage – This is stage where people see the most amount of fat loss with this diet program. One can lose anywhere between 5-10 pounds per week. This is the stage where carbohydrate consumption is severely restricted. The diet will give very specific instructions about what carbohydrates and how much of it can be consumed.
  • The ongoing weight loss stage – This is the second stage of the diet where carbohydrate levels are increased to more healthy levels. The first phase is a stage where the carbohydrates are severely restricted whereas this stage will be a little bit more lenient on carbohydrate intake. Though the levels are increased, it will be maintained at a level where weight loss still occurs.
  • A pre-maintenance stage – This is another stage where the level of carbohydrates that you consume is increased again. This stage is largely dependent on how well the user or dieter is able to understand his or her body. They will have to stop pr limit their carbohydrate intake at a point where they are able to still consume it without gaining any more weight.
  • Lifetime maintenance – This is the stage where the dieter will use all of what they have learned in the previous three stages to manage their carbohydrate intake in such a way that they are completely in control of their weight levels.

The diet was extremely popular in 2003 and 2004 when it was estimated that almost one out of eleven Americans were on the Atkins diet. In 2005 however, Robert Atkins died after a viral infection and the diet lost a lot of its popularity after that. It still continues to be a popular diet that has a large following although a lot of critics have criticized the Atkins diet program as being too demanding and unhealthy for the user.

The diet also became unpopular as it was a very expensive diet to follow for most people. The suggested items in an Atkins diet were usually the more expensive items that you would find at a grocery store which was not something that all Americans could afford on a regular basis.

Why a Custom Diet Plan Will Probably Be The Wisest Choice For You?

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The fat loss industry is a huge multi Billion Dollar market that is full of diet plans, exercise routines, pills, potions and a whole host of other solutions. The reason why there are so many products available in so many different forms is due to the fact that fat loss is not easy. In fact, more people fail with their fat loss goals than people who successfully achieve their targets.

This is one of the reasons why you should consider coming up with your own custom diet program or a custom diet plan that will work for you.

Stop following the herd

There will always be a diet plan that is the most popular at a point of time. Just because it is popular and being advertised or marketed a lot does not mean that it will work for you. Every one has a different body type. Your weight problems might be associated with a hundred different things such as your lifestyle, your diet, your exercise routines, your genetics, stress levels, inadequate sleep and so on.

Following a weight loss plan blindly may not work at all. There is also a chance that it might work for you but there is definitely no guarantee. You have a much better chance of success if you sat down and came up with your own custom diet plan.

How can one come up with a custom diet program?

First of all, sit down and analyze your existing diet by writing down your meals over the past week. It might be difficult to remember but think hard and make a note of as many meals that you remember. Next, go Online and look for the calorie count of all the meals that you have had over the last week. Nutritional information is available all over the Internet and you are guaranteed to find the information that you are looking for.

Once you have established the calorie counts for you various meals, start adding them up to come up with an average for your daily calorie intake. Now, you will already have a very good idea of what is wrong with your diet. You will be able to see that a small percentage of items in your diet could be the reason for a high calorie count in your overall diet.

A custom diet plan would not necessarily mean that you have to start eating new meals. You might be able to just eliminate some foods in your existing diet that will make a world of difference to you. For example, you might already be on a healthy diet except for the daily consumption of soda which is nothing but bad calories that have long known to be associated with weight gain. Eliminating just this part of your diet or replacing it with water or a low carbohydrate drink might be enough for you to lose those extra pounds that you have been fighting for a long time.

In some cases, you will find that you will have to make some significant changes to your diet to attain serious weight loss. In those cases, you can scour the Internet for healthy meal ideas and come up with your custom diet plan that will be full of healthy foods that you will like. It could be a mixture of foods from a vegetarian diet or an Atkins diet or any other health diet that you might find.

Healthy Diet Plans for Your Good Health

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Most people are educated about a healthy diet as early as their school days. However, despite the constant reminders about a healthy diet, a large percentage of the population is obese and suffering from a multitude of health problems that are related to being overweight.

This article would just be like any of the hundred other articles that you might have read about healthy diet plans but we hope that it will give you enough of an incentive to actually make changes to your diet to make it more healthy.

What is a healthy diet?

A healthy diet is one that helps a person maintain good health or one that promotes good health in a person. A diet that is healthy would typically consist of a good combination of nutrients and water. A lot of people do not recognize that water is an essential part of a healthy diet. A vast majority of the population drinks less water than it is supposed to. It is generally accepted that a body needs about 3 liters or water every day to stay adequately hydrated and in peak condition.

Assuming that your water intake is adequate, your next area of interest should be the nutrients that you are consuming. A human body will need vitamins, protein, fats and carbohydrates in a unique combination. Most of the adults these days consume an excess amount of fat and carbohydrates. What is worse is that they consume more of the bad amount of fats and carbohydrates, thus selecting the worst possible sources of energy in their daily diet.

Bad carbohydrates and bad fats

There are good carbohydrates and bad carbohydrates. The same applies to fats. Bad carbohydrates are high fructose corn syrup, refined sugar and examples of bad fats are red meats or fats that are high in saturated fat.

The reason why consumption of a bad diet is so prevalent is because the food industry is predominantly designed to suit the taste buds and not your waist size. The onus is on the user or the dieter to control his or her diet in such a manner that they do not increase their weight. This is however where most people fail miserably. They are so used to consuming junk food and following a poor diet that switching to a normal or healthy diet becomes a monumental task for them.

Anyone can greatly improve the quality of their daily diet by simply following the most important aspects to a healthy diet as shown below.

1.      Increase water intake – Try to drink at least 3 liters of water in a day and try to avoid other beverages at all costs. Soda especially should be the drink that you should definitely eliminate as soon as possible as it is full of bad carbohydrates or empty carbohydrates that will do nothing but add to your waist line.

2.      Avoid Trans-fat – Avoid foods that are high in trans-fat. Most red meats, processed foods are high in trans-fat. A healthier choice would be lean meats, fat from nuts or other sources of unsaturated fats.

3.      Limit the intake of plain sugar and try to use substitutes such as honey. Stay away from artificial sweeteners as they can act as a diuretic. Also, limit the intake of salt or foods that are high in sodium. Salt and sodium can make you feel bloated and feel sluggish, even if you are already overweight.

Though there are many different specific diets that can be followed, one would definitely be on a healthy diet plan if they even broadly followed the pointers given above.