Weight Loss Surgery - Are You Prepared For It?

A bariatric surgery modifies the digestive process so as to achieve rapid weight loss. The surgery can be divided into three major types: Restrictive, Malabsorptive or a combination of both.

Restrictive weight loss surgeries limit the food intake by making a thinner passage from the upper part of the stomach into the larger lower part, sinking the amount of food the stomach can hold and slowing the passage of food through the stomach.

Malabsorptive surgeries do not limit the food intake, but instead eliminate most of the small intestine from the digestive tract so that lesser calories and nutrients are absorbed. These surgeries are also called as intestinal bypasses. They are no longer recommended because they result in severe dietary deficiencies. The combined surgeries use stomach curbing and a partial bypass of the small intestine.

Undergoing a bariatric weight loss surgery may be the next step for people who remain severely obese after trying nonsurgical approaches, or for people who have several obesity-related co-morbidities.

Answering the following questions may help you decide whether undergoing the surgery is right for you.

• Are you unable to lose weight with non surgical methods?
• Are you well informed about the surgical procedure and the effects of the weight loss surgery?
• Are you determined to shed the extra flabs and improve your health?
• Are you conscious of how your life will change after the surgery?
• Can you be dedicated to lifelong medical follow-ups and vitamin/mineral supplementations?
• Are you familiar of the potential for serious complications, dietary restrictions, and occasional failures related to weight loss surgery?

The complication rate of these surgeries is low and the recovery period is very short. It can also be performed laparoscopically in patients weighing more than 500 pounds. No part of the stomach or intestine is permanently removed yet at the same time it is also important to know beforehand that there are no guarantees about the success rate of these surgeries.

Moreover, even with the growing awareness about health and fitness, more than 3 percent (3 crores) of the Indian population is obese. The reasons to the obesity may be different for each. It may be due to stress, sleep debt, pollution or mostly can be genetic too. The surgery may be expensive too. So, it is recommended that you consult a surgeon before taking the leap for such a life changing decision of undergoing a weight loss surgery.

What is the procedure of a weight loss surgery? Is it beneficial for me? Am I eligible for a weight loss surgery? Are these questions hovering your mind? If yes, the below article will help you find solutions for your weight related worries.

Article Source: http://EzineArticles.com/?expert=Seenath_Kumar

What Is the Best Cardio?

Cardio can be used as a great way to help anyone get into better shape. It is a good way to burn calories, and it improves your cardiovascular health. Many people out there are wondering what the best form of cardio is that will help to get them ripped. Some people might think that sprinting is the best form of cardio, while others may think that it is walking.

I am here to tell you that there is no "best" form of cardio. It is really just a personal preference on what it is that you like to do. If you like to go out for nice walks around your neighborhood, then that is your best cardio. This is because you will stick to it and not quit, you will be consistent with it so to speak. If sprinting is not enjoyable to you and you hate it, then you will likely end up quitting and not doing any cardio at all.

Some of you still might be thinking that sprinting is better than walking or jogging because it burn more calories. This is actually not true. If you walk, jog, or sprint 100 yards, you will burn the same amount of calories. The only difference is the time factor. You will spend a lot less time if you sprint or jog the 100 yards as opposed to walking it. This is why some people out there like to do high intensity interval training (HIIT) because it can burn a lot of calories in a short period of time. Doing HIIT is absolutely fine as long as you stick to it. On the other hand, if HIIT is too intense for you and you have the extra time, then you can walk and burn just as many calories.

It is also true that HIIT releases free fatty acids into the bloodstream. If you then followed the HIIT with a slow steady state cardio like jogging or walking, you would then burn off those free fatty acids released into the bloodstream. This is a great way to do cardio, but it will only work to burn fat if you are in a caloric deficit at the end of the day. This is why it does not matter if sprinting stimulates more fat burning hormones. If you are not in a caloric deficit, then any form of cardio will not do you any good. This is why I like to think of cardio as a tool that you can use to get in shape. Cardio is not a crutch that you have to rely on at all times. If you have a solid diet plan, then you can get in shape without cardio. At the end of the day, the best form of cardio is the cardio that you like and will continue to do.

Thomas Rohmer specializes in teaching people how to easily get in the best shapes of their lives using the power of FREE resources!

To gain instant access to all of his incredibly popular collection of resources absolutely free, visit his website at www.rohmerfitness.com

Article Source: http://EzineArticles.com/?expert=Thomas_Rohmer

A Healthy Addiction

Most people would want to have a fit body. But, let's admit, not all of us would ruthlessly follow all the regimes set for it. It takes discipline, patience and perseverance to live, and continue living a healthy lifestyle. So then, how do healthy people keep themselves fit amidst all the temptations (such as food, carbs, carbs, carbs and fat) that surround them?

Here's a shocker. Fit people are addicted... to healthy living.

But what does healthy living mean? Here are some habits one should develop to be truly and totally fit.

Have a focus or an objective. A healthy lifestyle begins with a goal. What is our goal? How much weight would you want to lose? What exercise regimen would you wish to follow? What food would you stop eating? Set a goal and remember your goal. It will get you through your training and diet. Begin with an end in mind. Keep a positive mindset. Constantly tell yourself that you can do it, and, eventually, you will.

Sleep 6 to 8 hours a day. Living healthy means you have enough energy to go through with your day. Sleep replenishes energy that our bodies badly need. Aside from that, sleep deprivation can cause an unhealthy craving for sweets and can alter the way you eat. Oversleeping causes you to sleaze off for the rest of the day, too. So make sure you get just enough sleep. Not too little, not too much.

Drink lots of water. Drink at least 8 glasses a day. You don't have to down it all at once, of course. Drink a glass of water before going to bed, another after taking a bath, and if you wish to lessen food intake, drink 2 glasses before your meal. Water lessens your appetite and gives you that 'full' feeling. Drink more, especially if you sweat a lot and are exposed to a very humid environment. If you get thirsty, drink water instead of drinking sugary drinks (soft drinks, sugar-loaded juices, pop, etc.).

Less sugar, more veggies. Now, vegetables aren't always welcome friends. Most of us would shudder at the thought of those greens (and yellows, and reds, and... well, you get the point), yet, these are necessary for a balanced diet. Remember the food pyramid? Yup. That kind of balanced diet. Vegetables are easier to digest, promotes a healthy metabolism, plus, it can give you a better complexion. Some people would prefer to be vegetarians, or even vegan, but not all body types are capable of vegan/ vegetarian diets due to the protein needs one may have. Before you decide (and commit) to being vegan, might as well consult your dietician first. Sugary and fatty kinds of food should be avoided, so might as well cut back on the oil and butter. Junk food and soft drinks are a big no-no... along with food with a truckload of MSG and preservatives. Try to eat fresh to feel fresh.

Exercise exercising. See those runners/ joggers in the park? Try being one of them. Morning strolls are good, even just by walking your dog, you can get to move. That's the whole point of exercise... movement. Now, people would reason out that they don't have the 'time for exercise'. The thing is, it's not really much on the length of the exercise, it's about the repetition. Try doing an exercise regimen even just for 10 minutes a day. The most important thing is that you'll get to do it every day. Don't be contented on a one-shot weight loss treatment. As earlier stated, it needs discipline and perseverance to get the body and the lifestyle that you'd want.

Normalize your eating schedule. To promote a healthy digestion, eat regularly. When we say 'eat regularly', there should be proper spacing in between meals. More importantly, DON'T skip meals. Skipping meals makes you want to make up for the meal you skipped, you become hungrier and binge eat instead of eating normally.

Meditate. Take some time to empty your mind and release your stress. Stress is one of the causes of unhealthy lifestyle. It can cause lack of sleep, which in turn would result to unhealthy eating habits and sugar-craving.

Now you know what healthy people do, try it, too! Make it a habit.

Helping fellow Singaporeans to lose weight one person at a time: Singapore Weight Loss Challenge

Article Source: http://EzineArticles.com/?expert=Jeremiah_Say_Zhihao

The Destroyer of Your Belief - The Wolf in Sheep's Clothing

In my last article I wrote about the importance of your belief system in attaining your results. I touched on the effect those close to us, adults, peers, and teachers can have on our successes or failures. But I believe there is a much greater risk to your success today.

The health and fitness industry is a wolf in sheep's clothing. I am not saying everyone in the industry is baaaaad (make a sheep noise here), but the industry as a whole is flawed. Why do I say that about an industry that I am a part of?

I say it because of the motivation behind the majority of the industry. MONEY! That's right the industry is primarily motivated by money. It is a fact that most people are emotional about their health and body image. It is also a fact that most people want to get something for nothing. In other words, they want fat loss in a pill. This is what most companies in the health and fitness industry prey on.

There are numerous examples in this when you review the different supplements and fitness gadgets that have emerged over the years, all of them claiming "easy fat loss". Some examples include "Thigh Master", "Ab Rocker", and "Phen Phen" to name a few. But there is something that I think is even a greater threat to someone's belief in their success.

In the beginning of this century there was the first of what was going to become an epidemic in weight loss challenges; the Body for Life program. For those who don't remember it I will give a brief overview.

By signing up for this contest 10 lucky people would win $1,000,000.00. The winners would be those that achieved the greatest transformation during the program. It was HUGE! I was just beginning my fitness career and it seemed like every new gym member was doing "Body for Life". The only major requirement was that you HAD to use EAS supplements exclusively and they put together packages to sell to participants. EAS made millions of dollars. And some people got pretty phenomenal results. So what was the problem?

It was deemed the perfect program, it would work for everyone! In the wake of the "Body for Life Challenge" many lost belief in themselves. They didn't get the phenomenal results. Since this was supposed to be the 'perfect program', many began to believe that reaching their goals was impossible. And so belief was lost. If you were one of those you will understand what I am saying. My job as a trainer for these clients wasn't about teaching them how to exercise as much as it was building up their belief in themselves again.

Since then there has been challenge after challenge; supplement after supplement giving bold claims and scientifically backing them up. The thing about science... I can change numerous variables to prove my result.

The flaw here isn't in the programs per se. The problem is that every company, program, and rookie trainer thinks and believes that their program is the ONLY one that works. That it is THE program. This happens because they are either selling products or they were out of shape and that was the program that worked, so it is now the Holy Grail of workouts.

In the emotional state of wanting to feel better or look sexier, you are 'sold' into their program because they need you to buy their product or service. The results don't come and again you're led to the belief that it is impossible to reach your goals once again. Eventually you don't even need the "reed of a lotus flower" to hold you down, just someone saying it's there.

Now you may be asking yourself, "Who do I look to for advice?" This answer is YOU. My next article will show you why.

Dave Smith has been a fitness coach and movement specialist since 1998. His personal experience with 3 low back surgeries combined with his intense desire to help others, brings a unique style to his teaching. The basis of his teaching is to educate and empower others in taking control of their personal fitness.

"Give a man a fish and he will eat for a day. Teach him how to fish and he will eat for a lifetime."- Chinese Proverb

For more information log into: http://www.trainerdave.net

Article Source: http://EzineArticles.com/?expert=Dave_C_Smith

Your Fitness Success Begins With Your Belief

When an elephant is being domesticated, in order to be a beast of burden, it is trained to believe that it cannot escape. First, the elephant is tied to a tree with a chain. It tries and tries to break free, struggling against the strength of the chain. Unable to break free, the elephant gives up.

The trainer then replaces the chain with a rope. Discouraged from its lack of success against the chain and still feeling a tug on its leg, the elephant only halfheartedly attempts to free itself from the rope. Again success is far off and the elephant gives up.

Finally, the elephant is tethered by the fragile reed of a lotus flower. Feeling the tug on its leg and recalling its past failures; the elephant believes it cannot escape and so doesn't even try. Even though an elephant can move tremendous amounts of weight, it has lost its belief that it can surmount the tether holding it in captivity. All because it was trained and taught to accept its failure against the chain as the ONLY truth.

Many people trying to lose weight are just like the elephant. Having attempted to lose weight several times unsuccessfully they succumb to a belief that they just can't do it. Even though they will begin a new fitness program, say for new years or some momentous event like a class reunion, their past attempts and failures sit in their subconscious telling them, "You can't succeed at this." Subconsciously they sabotage their results and, in effect, prove themselves to be right. How can this cycle be broken and how can new beliefs be developed?

The first step is to changing our beliefs are to know what they are and where they came from. In order to really root out the cause, I believe it is necessary to start at the beginning; the adolescent years. Think back to your earliest childhood memories that involved sports, athletics, even recess and P.E. What do you remember being told or what were your feelings about them? What about body image, when did you become body-conscious and what surrounded that? How did it come about?

As children we begin to filter our world through what other people tell us. If you learned early that girls aren't supposed to be athletic or when you attempted a sport and were ridiculed for being clumsy or uncoordinated, then you began to set those as your beliefs.The more those beliefs were reinforced by others, adults in your life or by your peers, the more you began to believe it to be true in your heart.

To heal this and be able to create new beliefs it is important to realize that your were just a child. Your body was still developing and learning sports is a skill, one that is developed over time. It's also necessary to realize you were taught some else's beliefs. By recognizing these two things you open your heart to developing new beliefs that serve you.

To develop proficiency at anything, including exercise, it is necessary to practice. I believe exercise is a practiced art, much like martial arts. It takes time and discipline. Having the belief that you can learn it and become good at it is necessary, especially the longer you do it. A key to success is changing up your programming. When you do this and you begin a new program, you will often feel like a beginner again. At those times its good to know you can and will get better.

Let me share a personal story about when I learned this priceless principle. It all started in the 3rd grade when I began playing league basketball. I was tall, lanky, and uncoordinated. In fact, my lack of coordination was why my parents signed me up for basketball in the first place. I get to enjoy those moments from time to time because I played at a time when video cameras were a new thing, and my parents had one (it was a big one that you actually had to carry the VCR with you.) My parents recorded me at one of my games and I spent more time pulling up my socks than anything else. I couldn't dribble the ball and forget about shooting.

But I did do something right. I kept going to PRACTICE. By continuously practicing those skills I improved. So much so that in 6th grade I was invited to the "Screaming Eagles" basketball camp in California a year earlier than the youngest registration allowed. I was also the team captain of the basketball team in 7th and 8th grade.

Exercise and fitness is a practiced art. I have never met anyone that "naturally" knew how to add muscle or drop body fat. It was always done through trial and error, perseverance, and practice. Learning the skills needed for their body to reach the goals they set. By continuing, setting small attainable goals and through reaching those goals you develop a new belief in yourself.

Those in our past are not the only culprits in developing our beliefs. There is a much greater threat and it comes from a trusted source. Look for my next article to see who the wolf in sheep's clothing is.

Dave Smith has been a fitness coach and movement specialist since 1998. His personal experience with 3 low back surgeries combined with his intense desire to help others, brings a unique style to his teaching. The basis of his teaching is to educate and empower others in taking control of their personal fitness.

"Give a man a fish and he will eat for a day. Teach him how to fish and he will eat for a lifetime."- Chinese Proverb

For more information log into: http://www.trainerdave.net

Article Source: http://EzineArticles.com/?expert=Dave_C_Smith

Green Coffee - A Quick Solution For Weight Loss

Nowadays, a lot of people are using tea and coffee as a way to reduce their weight. This has proved to be quite effective in many cases. Researchers have found that this can actually bring you back to your ideal weight. For those who have lost hope in shedding their excess weight and getting back into shape, this will actually work wonders. It is very hard to work out and lose weight. This extract will do it all for you, but you need to know how it works and how fast you can get results.

It doesn't mean the more you consume it the faster you will lose weight. It contains 20mg of caffeine per serving, which is way less than a regular cup containing 100mg of caffeine. You can sit back, relax and watch the chlorogenic acid work go to work on those extra pounds. Aside from this, it's cheap and affordable. The extract does not contain any additives, and the pure form of chlorogenic acid found in the green coffee bean extracts will improve metabolism and facilitate fat absorption in your body. In addition to this, it also prevents the development of new fat cells, as it acts as an anti-oxidant.

Safe and effective

Since it's all-natural, there are no side effects. There was a survey conducted where overweight adults were asked to try green coffee bean extracts in full dose. It was reported that it worked extremely well, and help them reduce, on average, almost 17.5 pounds in just twenty-two weeks! So there's no need to worry and get frustrated with the supplements you currently use for losing weight. These extracts are 100% safe, and will not cause any harm to the general functioning of the body.

What are you waiting for?

The extracts are probably your best option, as they are fast, safe and reliable for bringing down your weight. The green coffee bean extract has proved to be truly amazing, as it has shown its effect on a wide range of body types. If you read this article and it makes you go out and try this method just once, its objective will have been achieved - and you'll be on the road to good health.

A risk free diet

The pure green coffee extract is a worldwide known product in weight loss topics. The antioxidants it contains, added to the diuretic property of coffee, help consumers lose weight easily than others do. This specific extract can also control the appetite, and as we all know, that is the worst enemy of any diets. Once cravings and extra appetite is gone, the human body can finally consume the right amount of nutrients it needs in order to function properly and maintain a normal weight. Instead of undergoing unhealthy and inhuman diets that starve you to death, you can choose this natural way of losing weight, by simply aiding the body maintain it's natural stock of antioxidants. As we all know, diets are not always the best way to lose weight, this is why it's always better to consume a product that makes you feel energized, younger and at the same time it diminishes your appetite.

Why don't you try Green coffee beans? Visit slimminggreencoffee.com. This site has a huge range and makes your life easier.

Article Source: http://EzineArticles.com/?expert=Jamie_Balzan

Getting Fit Five Minutes at a Time

Exercising may seem like a lot of work for most of us. It takes time, effort, energy and even some bucks. Some people would opt to go to the gym or involve themselves in sports. There are some who are fans of marathons or triathlons. But for some, especially for those working, it can become cumbersome and exhausting. Having work, being in school, or generally being busy is not an excuse not to exercise. All that exercising takes is a good mindset, maximization of resources, and extraordinary willingness.

It all begins where all good things begin... a positive mindset. A can-do attitude is important if you want to make exercising a habit. Think about what you want to achieve and start doing it. Push yourself to your limits and never make excuses for not exercising, as much as possible, don't have 'cheat days' or days where you slack off and binge eat. Whenever you get too tired or too lazy to exercise, visualize the 'you' you want to be and let it be one of the primary factors for your exercise.

The next thing to remember when exercising is that you can't get what you want right away. Exercising is gradual, and increasing. For instance, you'd want to finish 100 push-ups in one go without having previous exercises. You can't possibly do that. If you can, you might end up with a concussion or something of the sort. Start small, and gradually increase your numbers of repetitions and sets. Start small and end up big. Even if you do 100 sets in one day, and then stop altogether, you won't see or feel any visible difference, except maybe a really numb and aching arm. The secret to successful exercise is normalization. What do we mean by normalization?

Normalization is making it a part of your day, of your regimen, or your life. It should be something you can't do without. Earlier on, we mentioned about 'not getting that you want right away'. That's a general truth you can't expect to get a six pack within just one week of exercise. It takes several months for you to notice any changes, and more months for others to notice, too. So just keep going. Be patient, you will reap the rewards. Working out needs a lot of work.

Third, is that you'd have to make time for exercise. How long are we talking about? Around 5-30 minutes a day will do. It's not about the length of the exercise; it's about how many times you repeat it. As earlier stated, normalization. Make it a part of your life. What can you possibly do in 5 minutes? The secret to accomplishing a lot in 5 minutes is time management, and a whole lot of guts. There are exercise regimens which consist of basic lifting and crunches for busy people. You can do it immediately when you wake up in the morning, or when you get home after work. You can increase work-out time depending on your schedule and the intensity of your training. Most people would want to be involved in sports like swimming, volleyball or basketball, but simply don't have the time. If you are one of these people, try the 5 minute regime at least 4 times a week. You can't go to the gym? Get a work-out tape or search for exercises in YouTube and do it at home. Technology has helped revolutionize exercising. Waiting for something to boil? Go ahead and get on with the 5-minute exercise regime. Multi-tasking, right? Ways can be found for those who wish to improve.

Last, but not the least, don't forget to rest. Resting helps you recharge your mind and body for your activities and exercises for the day, and for the next day. Don't give up sleep.

When you're exercising, there may come a point in time when you'd just want to give up and quit because you aren't getting what you want. As earlier said, exercise isn't a magic trick, it's not an 'instant thing', it is something that requires patience, perseverance, discipline, self-control and a ton of sweat. Keep going. When you start wanting to give up, it may mean that you're almost there.

Helping fellow Singaporeans to lose weight one person at a time: Singapore Weight Loss Challenge

Article Source: http://EzineArticles.com/?expert=Jeremiah_Say_Zhihao

Searching For A Good Quality Commercial Juicer - Read This

We now have a lot of brands of commercial juicers on the market these days that it is extremely simple for one to be puzzled concerning which one really offers the best worth for your money. In order to figure out if a commercial juicer is actually worth your money, listed here are some guidelines to bear in mind:

1. Build

Commercial juice extractors which are manufactured with a plastic body are far more prone to snap, simply because no matter how hard a plastic is, it gets worn after a while, and because the motor inside generates some heat, this heat will ultimately make the plastic more fragile as time passes.

2. Versatility

A versatile juicer may be used for more than just making juice. Your counter space is important, so it is best to improve it when you invest in a device like a commercial juicer. Mainly because, if you have to buy various machines for distinctive tasks, your counter space will reduce in size, and also you will not possess a large amount of space to perform with.

3. Food Impact

A good juicer should have minimal impact on the quality of the juice that it extracts.

If you want a commercial juicer that meets all three standards every time, you might want to look at the Omega 8006 Juicer. Listed here are the primary advantages and characteristics of the Juicer:

1. It is made by one of the leading companies recognized for producing excellent lines of mixers, food processors, and masticating juicers. The Omega brand has long been around for a lengthy time, and it has regularly proven itself worthy of the market's trust.

2. It is really a masticating juicer. This implies that it doesn't produce a great deal of heat which truly helps maintain the integrity of the juice that you are creating. All-natural juices have enzymes as well as other nutrients which are extremely heat sensitive. These natural components can turn out to be cooked and downgraded by excessive heat. This juicer is able to uphold a substantial amount of the nutrients which tends to make your juices even healthier than just before.

3. Juices that are extracted utilizing this juicer can be stored for much longer periods of time, particularly because their all-natural components have not been destroyed by heat. If you want a commercial juicer that will help you attain your weight loss and common wellness goals, the Omega 8006 is there for you personally every step of the way.

4. It is capable of handling any type of food that needs to be broken down into smaller sized components. This indicates the Omega 8006 Juicer is actually an all-around kitchen companion, as well. Make use of it to shred carrots and mince garlic. Its potent masticating motor will ensure you are going to be in a position to obtain your fresh components quickly and effectively.

Simply because a juicer is of a masticating category does not mean that it is slow in processing food. Really the opposite, the potent motor guarantees that you simply get the best feasible results fast.

With out a doubt, if you really need a commercial juicer that meets all of our three set standards all the time, you might want to look at the Omega 8006 Juicer

Article Source: http://EzineArticles.com/?expert=Obinna_Heche

My Opinions On- The Fat Loss Factor- (Review) For Fast Weight Loss

Fat Loss Factor is a weight loss program made grow by Dr. Charles Livingston, a certified nutritionist and chiropractor. It is now available online combining a eBook, videos and detailed workout plans.

What is the Fat Loss Factor?

To put it evidently, the Fat Loss Factor is a twelve-week plan designed to help you drastically lose some weight. Different to many other programs that place more center on supplements than anything else, the Fat Loss Factor is more about eating right, exercising properly, putting goals and plans for yourself, not to forget stress management, an often-overlooked factor affecting the success of your weight loss journey.


Another factor that sets it apart from most additional programs out there is that you actually have the ability to choose between different weight loss paths, choosing the one that is best-adapted to your goals and abilities.

 As far as the exercising goes, the workout routines assigned to you will be entirely adapted to your physical aptitudes. In other words, this is a program designed to suit many types of people, regardless of what they are looking to achieve with their physical structure, ranging from those wanting to become healthier on the long-term all the way to others who simply want to lose weight as fast as possible to get rid of their unsightly belly.

All about the Fat Loss Factor program

The fat loss factor program consists of 2 stages. The first stage is about two weeks long, after completion of stage 1 begins stage 2, this lasts about 10 weeks. The course comes with an easy to follow ebook and videos to make things even better. Everything is available for immediate download from the fat loss factor site.


The good:

  Money back guarantee on the fat loss factor program
  Fat loss comes quickly and factors in exercises
  Muscle building at the same time is included with the fat loss factor guide
  Experience higher energy levels as you lose fat
  Easy access with a 60 day refund factored in
  Down to earth reading within the fat loss factor handbook
  Ebooks and videos included for being successful with the fat loss factor program


The Bad:

  It's hard at first (Much like most new things)
  Requires a commitment to complete the fat loss factor program
  Foods are sometimes a bit pricy
  To get full benefit, gym membership is required but not Gym exercises are included in the fat loss factor program

The Fat Loss Factor Review

Diana (Age 45-54) says  (Testimony from company website)

Thank you so much guys! I am eating healthy & even have the energy 2 run around the Rose bowl track every morning @ 5:30 am!. I am planning to run my first 5 K this Saturday!!! Fat Loss Factor really does work (;


Bella (Age 35-44) says (Testimony from company website)

I have been doing this program and i Have felt so much lighter and felt better. I have more energy and to top it off I have a history of constipation and now im going everyday!


Judith (Age 25-34) says (Testimony from company website)

Hey! I just started the program, and I already feel like I have more energy, and more important, to me, I don't feel like I'm starving all the time. I can't wait to see how things develop in the next couple of weeks!


Twinkle (Age 18-24) says (Testimony from company website)

I am finding difference in my regular health systems...i rest better and my systems getting cleaned better and my jeans are already loose on me

Get acces to the Fat Loss Factor at the best possible price 

Lose Your Belly For Summer

Summer is here and you have started to take action to lose your unwanted belly fat. To get the best results in the quickest possible way, many people drastically cut down on what they eat and start spending hours and hours on a cardio machine like a treadmill. But they see little or no results from their efforts? Why is this?

The point to keep in mind is the only thing that burns fat in the body is muscle. You need to create muscle mass to burn that extra, unnecessary fat.

That is why cardio exercise, also known as aerobic exercise, is not the most effective exercise if you want to lose weight. Cardio exercise makes your body more efficient and strengthens the muscles involved in breathing, to help the flow of air in and out of the lungs. Aerobic actually means "living in air", and relates to the use of oxygen to properly meet energy requirements during cardio exercise.

With cardio exercise your body gets used to performing at a particular level and compensates for that so it does not have to use any more energy than required.

On the subject or eating less, if you cut your food intake, your body believes that it is being starved and it will hold on to every calorie you take in and store it to avoid the effects of starvation.

So how do you burn belly fat fast to see the weight loss results that you want?

Interval Training

Interval training is a routine of high intensity exercise followed by low intensity exercise in various time periods. These periods of high and low make your body, particularly your heart, work harder than if you had simply kept the same rate for a set period of time. So, to get better fat burning results on, say a running machine, don't go for steady jogging at the same pace. The best results come from a varied workout with a combination of fast-walking, jogging and running at different speeds and inclines.

Weight Resistance

The body needs to build muscle to burn fat because muscles burn more calories. Men generally don't mind lifting weights because it leads to bigger muscles. But women often have a dilemma with this because they don't look too bulky. But with the appropriate type of resistance training your body will not bulk up if you don't want it to. By doing a combination of resistance training exercises that work your entire body, every muscle in your body is helping you to burn fat

Eat Well

You do need to eat while trying to lose weight. When you reduce your calories drastically, your body goes into starvation mode and will keep every calorie eaten to stave of hunger. But as long as you eat the right foods there is no need to not allow yourself of healthy and appetizing foods while trying to lose weight. Avoid packaged foods and processed foods. Just eat good, naturally grown, hormone-free and pesticide-free foods.

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Article Source: http://EzineArticles.com/?expert=Jon_Allo

The Easiest Way to Get a 6-Pack

Getting a 6-pack is not as hard as many people believe it is. You do not have to dedicate your entire life to getting or maintaining a 6-pack. In fact it is quite simple and easy to maintain if you go about it in the right manner.

One thing is certain if you currently don't have abs and that is you must lose the fat to reveal the chiseled 6-pack abs that you desire. In order to get them you could take a slower approach only losing half a pound of fat per week, or you could lose at a faster rate of one pound per week. Only losing half a pound per week will allow you to eat more, but it will take you longer to reach your end goal as opposed to losing a pound per week.

The way to easily get a 6-pack would be to eat less and move more. It really does not need to get any more complicated than that. You can still enjoy your favorite foods like pizza and ice cream without having to feel guilty about eating them. Just make sure that you are still achieving your desired caloric deficit by the end of the week.

If you want a method that will help you to easily reduce your total calories than I would definitely recommend fasting. Fasting is simply taking a break from eating and it is starting to become very popular. Fasting has many other benefits as well like increasing your human growth hormone levels. HGH is a very powerful hormone and it is one of the best fat burning hormones. So fasting will not only help you reduce your total weekly calories, but it will also increase your HGH levels for even more fat loss!

As far as how to implement fasting into your life, it is really quite simple and there are some variations that you can choose from. The first method is the Eat Stop Eat method from Brad Pilon. It is simply taking a twenty-four hour break from eating once or twice per week. For example if you ate your last meal at six in the evening, then you would not eat again until six the next day. The method that I personally like to use is fasting for 14-16 hours everyday. All you do is skip breakfast and have your first meal around lunchtime. Either of these methods will work great for revealing a 6-pack. During these fasts, you should not consume any calories whatsoever including calories from drinks. Consuming calories during the fast will ruin your HGH levels.

As for what to eat, just eat the way that you normally do. Make small healthy changes along the way. The overall idea is to reduce the number of meals that you are eating, which will then help you reduce calories and get abs. With dedication and consistency you will definitely start to notice some changes in your physique. Fasting may take some time to get used to, but the end result will be well worth it.

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The Top 5 Myths and Facts Of Weight Loss Surgery

Year on year, the demand for weight loss surgery is on the rise in the UK and the world. The World Health Organisation (WHO) predicts that by 2015 approximately 2.3 billion adults worldwide will be overweight and more than 700 million will be obese. According to nhs.uk, the prevalence of obesity in England is one of the highest in the European Union with just over a quarter of adults (26% of both men and women aged 16 or over) classified as obese in 2010.

The steady increase of weight loss surgeries performed has made this particular type of elective surgery a target of media coverage and general public social debates. Most likely you know someone whose had the surgery or you know someone who knows someone who has had the surgery. The medias, in the UK and worldwide, feature daily stories, either it be a celebrity's, politician's or the average person's successes or failures. The stories vary from patients life saving endorsements to horror stories of post surgery complications gone wrong.

Sensationalism in the media often distorts facts and myths of weight loss surgery which makes it difficult for prospective patients to make an informed decision. To make an informed decision, patients are advised to seek advice from a bariatric surgeon to discuss their own specific needs and requirements. BUT, prior the consultation with a surgeon, it is important to make the differences between fiction and fact. Here are the top 5 myths demystified.

1 - Weight loss surgery is the easy way out.

Nothing is further from the truth than the above statement. There is nothing easy about it. Patients undergoing bariatric surgery have to endure drastic dietary and lifestyle changes. For the first 4 weeks post surgery, they are only able to eat liquids and pureed foods. If they don't follow advice from their dietitian or nutritionist post surgery, they may suffer from nausea, cramps, vomiting, dumping syndrome or other difficulties in digestion. Once they have mastered their diet, they need to start exercising regularly to shade the extra weight. Weight loss surgery is a tool that when combined with a healthy diet and exercise will support obese patients is achieving a healthier weight.

2 - Weight loss surgery is very risky.

The general public associates bariatric surgery with a very high risk of death, but that is just not the reality. According to a recent report by NBSR (National Bariatric Surgery Registry in the UK), weight loss surgery is safe with a mortality rate of 0.1% overall and a surgical complication rate of 2.6%. The main reasons why most patients undergo surgery are the health risks associated with morbid obesity. In the long run, it is far riskier staying obese than having weight loss surgery.

3 - You will never regain weight.

As stated above, bariatric surgery is only a tool. The amount of weight lost after surgery is down to each individual patients. The sustainability of weight loss is directly correlated to each patient's motivation to commit to a healthier lifestyle. Some patients do regain some weight. There are no guarantees you will be thin but if you follow professional advice from a nutritionist/dietitian and in some cases a fitness trainer; the chances of not regaining weight are greatly improved.

4 - You'll never be hungry.

Physical hunger will be greatly diminished straight after surgery. Some patients may experience what is called head hunger, a withdrawal symptom. One to two years post surgery, after most of the weight loss, a large percentage of patients will regain hunger. The good news is by that time a smaller meal will satisfy and most patients have learned to eat a healthier diet.

5 - You can't get pregnant after weight loss surgery.

Obese woman have a harder time getting pregnant due to hormone imbalances and fertility issues such as a lack of menstrual cycles. Many women post surgery experience a higher level of fertility due to their healthier weight. Pregnancy after bariatric surgery is possible and patients experience a lower risks of complications associated with obesity with pregnancy. Once women have lost their excess weight and have no other health problems, they can expect to have a normal delivery.

For more information on weight loss surgery:

http://www.harleystreetbariatrics.com/surgical.php

For more information on diet and exercise after weight loss surgery:

http://www.harleystreetbariatrics.com/nutritiondiet.php

Article Source: http://EzineArticles.com/?expert=Mia_Blanchard

The Lap-Band and Your New Life

If you are one of these excessively overweight people who has tried every diet and exercise program possible to lose weight and has not been able to, then lap-band may be an option for you. However, before you have the surgery performed, it is important to know how much it costs and whether or not your insurance covers it.

When you are having your lap-band surgery, there are several things that you need to consider, one of the biggest is the cost of the surgery, which not only includes the procedure itself, but also all the other costs associated with it. These costs could include co-pays, specialists, lab tests, prescriptions, and other unforeseen contingencies. There are other things that could happen that affect the cost of your procedure, including your location, any accrued travel expenses, type of facility the surgery is performed in, and the type of insurance you have. The average lap-band surgery procedure costs between $10,000 and $30,000. It is good to know exactly what you are paying for when you are quoted the price.

Once you know exactly what it should cost, you need to find out whether or not your insurance covers the procedure. If you happen to have your insurance provided by your employer it is likely that your procedure is covered because they want you to be a healthy more productive employer. It that is the case for you, you may only need to pay the out of pocket costs, which are often any testing that you need to have beforehand and the deductible or co-pays.

To know for sure that your insurance works, check with them personally to see if they have any specific requirements that you need to follow before the surgery is performed. These may include the requirements of a diet that is supervised by your physician after the surgery is done, a letter of necessity from your physician, or possibly even an evaluation by a psychologist. This can be done by calling your insurance company direct, checking their website, or checking the paperwork that comes annually from your insurance company, which must specifically include lap-band surgery.

Once you have figured out whether you are a good candidate for the lap-band procedure, you know the costs, and you know that your insurance will help you cover it, you can proceed. You can now be well on your way to begin your new lighter you.

Searching for houston lap-band? Visit Texas Endosurgery Associates for more information here: http://www.obesitysurgeryhouston.com.

Article Source: http://EzineArticles.com/?expert=Aloysius_Aucoin

Your Roadblocks to Weight Loss

Losing weight is hard, and not seeing results is just frustrating. You may be one of those who have bought fitness books or downloaded fitness plans on your latest gadgets, but still, nothing worked out; the extra pounds you've been wanting to shed off are still there in your body. You're definitely sure that you followed everything, every detail and instruction of the fitness plan, and yet your figure is still the same. Maybe, just maybe, it's not that your fitness plan is ineffective; you might be doing something that defeats the purpose and sabotages the results. Below is a list of things most people do that serves as obstacles in their weight loss programs. Read it to find out what those things are.

1. Your water intake is less than recommended. Water is a good appetite suppressant that when taken before meals, fills your stomach that causes you to eat less. Water too, is an adjunct to an increased fiber intake. Having a diet of fiber-rich foods without drinking enough water can only result to constipation. According to Pamela Wartian Smith, MD, author of "Why You Can't Lose Weight", "If you consume an aggressive amount of fiber, another 8 to 16 ounces a day is a good idea." Therefore, drinking 8 glasses of water isn't enough with that kind of diet; the recommended amount of water will be approximately 12 glasses daily if your diet includes rich sources of fiber.

2. You take in less protein. Studies show that high protein diets are great for weight-losing, body-building fitness plans. Proteins have a property that enhances the feeling of satiety that prevents us to overeat. Additionally, protein takes more energy to be metabolized by the body than carbohydrates and fat, according to Cari Coulter, RD, program director for Wellspring Weight Loss Camp in Kenosha, Wisconsin. In that sense, higher protein diets make the body burn slightly more calories in the process of digestion.

3. You sit all day. Office works can pose a number of health hazards. They seem easy because all you have to do is sit all day in front of your computer; the last thing you can experience is being physically exhausted, but this sedentary lifestyle is one of the major causes of obesity. One study from the University of Missouri-Columbia shows that sitting for a few hours causes your body to stop producing a fat-inhibiting enzyme known as lipase. It will be helpful if you get up and walk for about 2 minutes every 2 hours to burn an additional 59 calories per day. Use your smartphone as a timer to remind you every 2 hours about your 2-minute walk away from your desk.

4. Your computation is inaccurate. Counting calories is the best way to track if you're losing weight or not. Burning more calories than what you take in is a good thing, for you're on track to losing weight, and that's for sure. However, counting calories is not a simple task. More often than not, they are just but approximations. It's really hard to determine calorie intake accurately. Always leave room for margin of error for about at most 200 calories. A huge discrepancy from your calories burned and calories taken in can lead to fluctuations in your weight.

5. You work out regularly. Working out causes your appetite to increase more than usual. People tend to eat more when they work out, maybe because they feel that they have earned it or simply because they have overestimated how much they have burned. The most surprising thing about exercise is that it causes your body to store an extra two to four pounds of water to prevent dehydration. According to Michele S. Olson, PhD, Fitness advisory board member and professor or exercise science at Auburn University in Alabama, "You'll always carry that extra water unless you became inactive; it's not fat or muscle, but simply super hydration."

6. You're always stressed. Whenever you are stressed, cortisol, a stress hormone, is being produced by the body in excessive amounts, which is an appetite stimulant. Cortisol is also a trigger for the production of a brain chemical, neuropeptide Y, which increases cravings for sugar and carbohydrates. Even if you have mastered the art of depriving yourself from cravings, cortisol still can slow down metabolism. Additionally, being stressed increases fat storage in the abdominal area, where weight is harder to lose.

Even the simplest, inconceivable things we do can lead to killing our dreams and aspirations. As soon as possible, try to change the habits that keep you from losing weight and getting in great shape. All it takes is not doing the things that interfere with your fitness plan repeatedly to form a weight loss habit.

Getting Fat Here's Why
What Your Body Murmurs

Article Source: http://EzineArticles.com/?expert=Harold_Marshall

How to Deal With "I'm Bored - Let's Eat!

How to deal with "I'm bored-let's eat!" feelings

During the summer some things seem to slow down in life and people find themselves with more leisure time on their hands. With extra unstructured time comes my very favorite diet killer..boredom eating or as one of my clients called it "foraging".

For most people the behavior looks something like this: You find yourself with nothing to do, just sitting around suddenly for no particular reason (its not lunch time) you find yourself hungry so you head over to the cupboard or fridge or the employee break room.

I have learned over the years that it is sickeningly easy to quickly consume an unholy amount of calories that way and guess what? In the end you are still bored though now you are also "stuffed" and maybe even sick. Afterward you feel very angry and upset at yourself which often leads to more eating a short time later. Its an ugly cycle which never really ends.

The key to ending this behavior is to first catch yourself doing it which does take some practice. Next time you start heading toward the kitchen take a moment and ask yourself "am I really hungry or am I just bored?" If you are bored food won't fix it for more than a few minutes so just back away from the fridge. If you are really hungry eat a little something then go do something else.

Then next thing you need to do is have a plan in place. Come up with at least 5 things you can do when you are bored that don't involve eating. Yours might look something like this.

1) Kindly direct self away from the kitchen.
2) Go for a walk or the gym
3) Grab a good book or even better start writing one
4) Start work on that project(s) I've been putting off
5) Go over budget numbers to find a way to save for Hawaii Vacation
6) Spend a few moments with that feeling and allow yourself to move past it.

Ideally your list should include things you like doing so maybe leave off going over the budget. Remember the key is to catch yourself in the act then redirect. With practice eventually you will develop the habit of going to one of those other things rather than food when you start to get bored.

A wise woman once told me "all cravings are satisfied, either with the substance or with time" love yourself enough to take the time to feed your real hunger. You are so very worth it.

For more information and free hypnosis meditations visit http://www.healthyhabitshypnosis.com

Article Source: http://EzineArticles.com/?expert=Jill_K_Thomas

How To Trigger The After Burn Effect

When it comes to losing weight, the majority of people believe that the best way is to combine a healthy diet with lots and lots of cardio exercise. Eating healthy is certainly vital for weight loss, but the problem often lies in the type of exercise done. All too often I have spoken to people who believe lots of low intensity cardio (such as jogging) to be the only way, but that simply isn't true.

Those of us that are aware of the after burn effect know that high intensity interval training is the key to quicker weight loss. We also know that this training method takes up far less time than regular exercise does, and also gives faster results. For those that don't know about the after burn effect, it is essentially a state of increased metabolism (calorie burning) from performing high intensity exercise. It is possible for this increase in metabolism to last up to a day or two if done correctly.

Benefiting From an 'Oxygen Debt'

An after burn can occur from most physical exertion, whether this be from light jogging or all-out sprinting. However, lower intensity exercise will only create an after burn for a few seconds/minutes. Therefore the most effective way of getting a long-lasting after burn is to do high intensity training (HIIT).

HIIT is a type of workout that consists of rapid intervals of high intensity exercise and brief rest periods. One quick example of a HIIT could be:

• 20 seconds of burpees
• 10 seconds rest
• Repeated for desired amount of reps

Burpees are just one example of a high intensity exercise, but you can choose any you like. The general rule though is that the exercise must be very intense and be anaerobic. You will know if the exercise is truly anaerobic if you struggle to speak in full sentences whilst performing the exercise.

The reason why performing anaerobic exercise is a must is due to the effect it creates. An anaerobic workout will dramatically reduce the amount of oxygen you take in during the workouts, and therefore causes your body to make up for that deficit afterwards by taking in excess amounts of air. This effect is called an oxygen debt.

The purpose of the oxygen debt is to normalize hormone levels, regain lost energy, and to oxidize lactic acid which is created in your blood. Basically your oxygen intake and need is substantially increased. It is during this period where the after burn effect takes place, which means the rate at which you burn off fat is increased. (Remember this can last up to 48 hours).

There are two popular ways of creating this effect. Both ways require you to follow specific rules in order to create an effective after burn.

The most common method is to perform very intense cardio exercise in intervals. This type of workout is great because it doesn't have to last hours like traditional cardio does. One example of this is a tabata workout, which consists of 8 sets of 20 second long cardio, separated by 10 second rest intervals, and only takes 4 minutes!

Another great way to build up an after burn is to do weight lifting, particularly compound lifts. A compound lift is any weighted/resistance exercise that works more than one muscle group. For this method to work effectively, the weights should be heavy enough so that you hit muscle failure at somewhere between 6 - 12 reps. You can increase the effective further by performing supersets, which involves doing different lifts in a row without rest. (For example, 10 bench presses followed by 10 tricep extensions).

A Word of Warning!

All of the workout methods suggested above are intentionally and incredibly intense, so you should take great care not to overdo it, especially if you are a beginner. If you are new to these methods, work yourself slowly up to them until you are comfortable doing them without injuring yourself. Only you know what your body can handle, so take care!

If you would like to discover more about the after burn effect, please check out Afterburn Effect Training at http://afterburneffecttraining.com

Article Source: http://EzineArticles.com/?expert=Karl_P.

How To Keep Weight Off After Losing It

How to keep the weight off after losing it is a big problem for a lot of people.

This is most probably because they went on a quick weight loss diet. The problem is that it is not possible to keep a diet like this. Chances are they just found a diet that promised that you could lose weight quickly. These easy way to lose weight diets do not tell you that you will most probably put the weight back on just a quickly. The key to losing weight is to do it slowly.

The first thing you need to do is to eat breakfast every morning.

What is the healthiest breakfast?

It should consist of something like oat meal and fruit to give you the energy to start your day and keep you feeling full. Remember you are eating for your health. Make sure that the foods are low in sugar and fat. Eating breakfast to lose weight is one of the essential things for weight loss.

Next is your lunch time meal.

You should always be thinking about what you should eat to lose weight. Think of these before you decide what to eat for lunch to lose weight. Your lunch time meal should contain protein and carbohydrates. Good ideas for a lunch time meals are things like cottage cheese on whole meal bread with some sort of salad or fruit. When it comes to drinks think about green tea or if it is hot then go for something like fruit cordial. Under no circumstances have fruit juice or a carbonated drink. These contain large amounts of sugar that will cause you to put ON weight.

Next is your evening meal.

This should be something like chicken with vegetables. Make sure though that you do not add any sauces. These tend to be very high in calories but have no nutritional benefit. It is the sauces that tend to make people put on weight. Try and avoid having a desert unless it is a piece of fruit. Deserts also tend to be high in calories.

It is all these extra calories from foods that have no nutritional benefit that makes you slowly put on weight over a period of time.

Get into the healthy lifestyle and cut out any foods that are not beneficial to your health and you will learn how to keep the weight off after losing it.

Read Stories About Women Successfully Losing Weight. Do Not Forget To Click The Index To Other Pages Near The Top Of The Webpage. http://www.weightlossstory.co.uk/

Article Source: http://EzineArticles.com/?expert=S_Hart

How to Lose Weight and Have Your Food Too!

One of the quickest ways to become discouraged when you are trying to lose weight is falling victim to many of the myths that are out there regarding diets and weight loss. All too often, people will talk themselves into believing a lot of the myths simply because they have heard them time and time again. Knowing the difference between a fact and a myth when you are trying to lose weight a live a healthier life will allow you to focus on your body and your overall health.

There are quite a few people out there who want to achieve weight loss who think that they need to work harder if they have more weight that they want to lose. While it is important to work hard at your weight loss goals, needing to shed a high number of pounds never means that you have to embark on a super intense workout plan. Implementing a well balanced diet along with a fitness routine that you can handle will help you to achieve the best possible results. This is why people who have quite a bit of weight to lose will often work with a personal trainer to help them put together a comprehensive weight loss and exercise plan.

There are people out there that try many diets that tell them that they can eat whatever they want. In reality, this couldn't be further from the truth. There is an old saying that you are what you eat. Remember this phrase and live by it as you are trying to achieve your desired weight loss. While it is a wonderful thought that you can eat whatever you want and trick your body into shedding pounds, this is a very rare occurrence. In order to maintain optimal fitness and lose the weight that you are fighting with, it is important that you practice portion control along with a well balanced diet filled with good, fresh foods.

Another common myth that people will fall victim to when they are on a weight loss journey is that they can starve themselves and lose weight. It is important to remember that this is never the case. Leaving yourself without healthy calories and going hungry is only going to make you feel unhealthy and out of energy. Your body needs a certain amount of calories each day in order to function properly. Instead of trying to cut out foods altogether, it is important that you simply take notice of the types of foods that you are eating. Instead of reaching for a muffin in the morning, grab a piece of fresh fruit and so on.

No matter what your plans are for weight loss, you can have the success that you deserve as long as you do not fall victim to the many myths that are out there about losing weight. Get onto a plan that works for you, even if you start by taking baby steps. Your ultimate goal is your own health and your weight loss journey is your own personal path.

weight loss
weight loss

Article Source: http://EzineArticles.com/?expert=Dr._Ashraf_Hanafy_Mahmoud_Mohammed

Is Your Salad Really Healthy?

We have equated salads with healthy eating and weight loss. Because salads mostly contain vegetables and are easy to prepare, it's a fixture on most weight loss plans. However, there are some cases wherein going for the salad is not the healthier choice.

How can you go wrong with a bowl of vegetables, you ask? You can; apparently, with what you add to these vegetables are the ones sabotaging your weight loss efforts. Even at small amounts, the dressing, croutons, bacon bits and cheese count against the calories you give up in order to lose weight.

The fact that most of the salad dressings we tend to favour use mayonnaise should have us re-evaluate the steps we take towards a healthier lifestyle. While these salad dressings are indeed full of flavour, these dressings are also loaded on calories that put a dent on our calorie limit. Moreover, the preservatives in these dressings are can also have an effect on your health.

Apart from the dressing, the toppings we put on our salad can also make a difference. Sure, the greens are good for you, but if you keep on adding chicken crisps, croutons, cheese and the like, that just defeats the whole purpose of eating healthy. You may as well forget the salad and snack on chocolate bars instead. These toppings are high in calories and just off-set the multiple health benefits of the vegetables.

Basically, the fixings and the dressings are the key to keeping your salad healthy. Try out these tips on how you can make your salad really work for you and your weight loss goals:

1. Watch your portions. It's better if you make your own salads at home because you're in control of how much you eat. But if you're eating out, eat half an order.

2. Avoid calorie-rich creamy dressings. If you can, opt for dressings with olive oil or balsamic vinegar which are healthier but just as flavourful. When eating out, ask the staff to serve dressing on the side so you're in control of how much dressing goes in your salad. One trick you can try is dipping your fork into the dressing, then onto the salad with each bite. This way, your salad isn't swimming in high-calorie dressing.

3. Go for dark leafy greens like spinach and fresh herbs, which have more nutritional value.

4. Pick healthier proteins. Opt for grilled chicken, shrimp, tofu or a hard-boiled egg instead of meat and fried toppings.

5. Swap out croutons for more vegetables. If you're looking for more texture in your salad, toss in cherry tomatoes, olives, peanuts, carrots, corn, peppers, onions or cucumber.

6. Pick healthier cheese. For a big serving of salad, 1/4 cup of feta, blue, mozzarella, cheddar or goat cheese would suffice.

7. Add fruits. Why stop with vegetables when you can enjoy the health benefits of fruits in your salad to? Try orange slices, strawberries or cranberries to add a fruity twist to your dish.

The great thing about salads is that you can get creative with them. Just keep these tips in mind so you can make the most of your green, leafy meal.

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