The name of our website is Free Weight Loss Tips.

• Our goal is to motivate you so that you will have the energy and desire to achieve your goals.
• We will educate you to provide understanding about nutrition. There is a lot more to food than just calories.
• We will suggest ways to increase your metabolism through regular exercise.
• The art of weight loss is mostly a mind game. I would call it science but science is predictable and the results are repeatable. Weight loss becomes an art when we include our minds into the formula. Yes results are predictable and repeatable as long as we have the correct state of mind, the motivation. The diet and exercise mean little without the right state of mind.
• We want to keep you thinking on the positive side.
  And as our name states, all our weight loss tips are free!

Free Weight Loss Tips is a post from: Free Weight Loss Tips

Weight loss can be summed up very simply. No need to make this more difficult than it really is. Here goes.

The Three “M”s of Weight Loss

1.   Menu

2.   Motivation

3.   Metabolism

Menu of course refers to what we eat. We must eat a healthy, well balanced selection of foods. What we eat supplies us with the food that keeps us going and gives us energy and also provides essential vitamins, minerals, as well as nutrients.

Motivation is what usually kills our attempts at losing weight. Well, more accurately lack of or lost motivation, that’s what prevents us from achieving our goals. It is all in our minds, the ability to achieve, the attitude, the state of mind, the motivation. If ya don’t really wanna then you won’t.

Metabolism is exercise, the rate at which our bodies convert the food we eat into energy, Sit around on a big fat _ _ _, then that requires very little energy and our metabolism is low. If we get off our _ _ _ and “do” something then the rate of metabolism increases and we convert more food into energy. Low metabolism = more fat. High metabolism = less fat.

Remember the 3 “M”s of weight loss. Really, when you think about it, the 3 “M”s will determine how healthy, happy, and active our lifestyle will be.

Weight Loss Tips is a post from: Free Weight Loss Tips

The Mediterranean Diet Pyramid is something that many people seek out each day. I am often baffled by the number. However, the Mediterranean Diet Pyramid is quite an eye opener in terms of what the principle elements of the diet are and in what proportions they are normally consumed.

The Mediterranean food pyramid we’re most familiar with is based on portion size quantities and does not take into account the different qualities of food sources. It’s assumed that everyone knows that all processing done to food serves to make it more harmful. Unfortunately common knowledge and common practice often do not go hand in hand. As people do learn that ‘whole food’ choices offer health benefits over and above the more typical processed food choices, they are seeking out suggestions for what foods to put together into a better dietary plan.

The Mediterranean diet is increasing in popularity because it is not based on popularized fads but rather a model which comes from literally thousands of years of use. The Mediterranean diet is inspired by the traditional dietary patterns of the Mediterranean area, particularly Italy, Greece, and Spain. Understanding how the Mediterranean Diet differs from the typical American diet can help us to improve our eating habits and enjoy improved health through enjoyable dietary changes.

A Mediterranean diet pyramid starts with red meat at the top as the source of animal protein which is consumed the least in a Mediterranean diet. Under this we find eggs, poultry and fish and the common sources of animal protein. Next, we find cheese, yogurt and other milk products. Extra virgin olive oil is the most common source of fat in the Mediterranean diet pyramid. Not only does it give the diet a distinctive, and full flavor, olive oil is also an excellent source of antioxidants.

At the next level of the Mediterranean diet pyramid, we find fruits, vegetables, beans, legumes and nuts. These are eaten in great variety and raw or lightly cooked. Pickled foods are eaten for flavorful variety in a Mediterranean diet, but not as a staple as is commonly thought with the highly processed intake of the typical American diet.

At the last level, we find bread, pasta, rice, couscous, polenta and other whole grains and potatoes. Again, where this differs from the typical America diet is that these sources are whole grain and not filled with the levels of preservatives. The lower amount of processing also improves fiber density.

In most diets, the general quantities of intake are such that the calories are split between 20% protein, 30% fat and 50% carbs. The Mediterranean diet pyramid isnt much different in this mix, but rather in the quality and variety of foods eaten. The lesson to be learned from the Mediterranean diet is that fresh, whole foods provide a dietary benefit over the highly processed foods that make up the most of the typical American diet. Eliminating processed foods entirely is probably not necessary, but they should not be the majority of what we eat, but rather the occasional variance.

Click HERE to learn more about the Mediterranean Diet 

Mediterranean Diet Pyramid is a post from: Free Weight Loss Tips

Losing weight is not achieved using Just a physical approach.

Losing weight is achieved by understanding why you gained those pounds. Losing weight is achieved by acquiring a correct “state of mind”.

Desperation causes us to grasp at quick promises and FADs and the “easy” way to weight loss. None of those “quickies” works for the long term.

Get your mind right first.

Understand the formula for weight/energy equilibrium.

When you drive your car on a long trip,

You watch the fuel level gauge. After you have traveled some miles you check the fuel gauge. When it becomes low you add fuel. If the tank holds 13 gallons do you put in 16 gallons? No, that would be dumb. The extra fuel wouldn’t do you any good. It would just be wasted. When you add fuel, do you put in water? NO again! You put in the best quality fuel you can find.

Our bodies work in a similar way. We need just enough fuel to travel our journey each day. Just like adding too much fuel to the car, any “extra” fuel added to the body fuel tank is wasted, and in fact does us harm. The extra food we take in doesn’t spill out on the ground. Our bodies store that food just like a bear does when it gets ready for the winter. The extra food is stored for future use in the form of fat. The problem with us humans is that we never use that stored food in the future. We just keep collecting it, adding it on, and letting the pounds of fat add up over the weeks, months, and years.

Understand the formula for weight/energy equilibrium.

The food we eat is converted to energy. That energy is used to fuel the body.

Take in just enough fuel to get us through our daily routine.

Rule of thumb is that you need about 10 times your body weight in calories to maintain that weight.

Right now I weigh in at 205 pounds. The rule of thumb tells me that if I consume 2050 calories a day I will not gain a pound. But I will not lose a pound either. I will be in equilibrium.

If I want to lose pounds then I will eat less than the 2050 calories needed to maintain my weight.

A pound of fat equates to about 3500 calories.

If I want to lose a pound a week, I have to eliminate 3500 calories from my intake during that week.

3500 divided by 7 days equals 500 calories a day. If I eliminate 500 calories from my daily intake then I will lose that pound a week.

Friends, does 500 calories seem like a lot? Well now, 500 calories is about two sodas or soft drinks a day.

If 500 calories a day scares you then think of this. Try 250 calories a day. That would add up to 2 pounds a month for me. Two pounds a month is 24 pounds a year. That would put me at 181 pounds which is a very good weight for me at 5′10″ in height.

Losing Weight Not Just Physical is a post from: Free Weight Loss Tips

You can find the approximate number of calories your body needs to maintain your current body weight. This is your basal metabolic rate. To determine your Basic Metabolic Rate multiply your present weight by 10. For example, if you weigh 140 pounds, then eating 1,400 calories a day would maintain your present weight. This is your BMR (Basic Metabolic Rate.

But this computation does not consider any exercise you may do or your daily activity level. Someone who exercises regularly can take in more calories and still maintain their weight because their BMR is higher and burns the extra calories. Other issues like genetics, age and the amount of body fat/muscle you have can also affect the number of calories you can eat without gaining weight.

How many calories to a pound? There are about 3,500 calories to each pound of body weight

Eat 3,500 calories more than your body needs and you will gain about one pound. If you burn 3,500 calories more than you eat, you will lose a pound. Not complicated at all!

How Many Calories? is a post from: Free Weight Loss Tips

The Mediterranean diet isn’t only about eatting fresh fruits and vegetables. Take a look at these delicious Kabobs on a plate of rice.

Click Here for More Information!

Mediterranean Diet is a post from: Free Weight Loss Tips

All the fruit in Athens looked so good that I waned to eat everything I saw. That is a good feature about the Mediterranean diet. The food is full of nutritional value, high in anti-oxidants. You an eat all you want and not worry about gaining any extra pounds.

Click Here for More Information!

Mediterranean Diet is a post from: Free Weight Loss Tips

Here you can see strawberries,banannas, oranges, pears, grapes. This was at the Central market in Athens, Greece. All of these vegetables and fruit are high in nutritional value. The Mediterranean diet is about the healthiest you will find and it tastes great.

Click Here for More Information!

Vegetables in the Mediterranean Diet is a post from: Free Weight Loss Tips

I rcently vacationed in Athens, Greece. I learned first hand about the Mediterranean style diet. Here you can see the best salad I ever had. The vegetables in Athens were all perfect. I never saw anything that didn’t look perfect and ready to eat.

Click Here for More Information!

Mediterranean Diet is a post from: Free Weight Loss Tips

Doctors, researchers, scientists and nutritionists have recently taken a close look at the Mediterranean diet. Nearly all these professionals promote the Mediterranean Diet as the healthy and positive dieting program.
Click Here for More Information!
Here are 6 reasons why these professionals all say that the Mediterranean diet is the right choice for you.

1. Low in Saturated Fat.
In the Mediterranean Diet the calories come primarily from olive oil and unsaturated fats. In other words, because it is low in saturated fat, doctors recommend the Mediterranean diet for their patients.

2. A Plentiful Array of Fresh Fruits and Vegetables
Doctors recommend eatting at least six servings of fruits and vegetables a day. People who follow the Mediterranean Diet program eat more than the minimum recommended daily allowance of fresh fruits and vegetables

3. Low in Red Meat
Doctors encourage their patients to limit the amount of red meat in their diets. Less red meat in a diet means lower levels of bad cholesterol which helps reduce heart disease and cancer.

4. Low in Fatty Dairy Products
People who follow the Mediterranean diet use very little in the way dairy products. For example, a reduced consumption of eggs, limited use of milk, and no heavy creams or sauces.

5. Helpful in Preventing Diseases
The Mediterranen Diet has been proven to reduce the risks of many diseases:
– cancer
– heart disease
– cardiovascular disease
– hypertension
– diabetes
– obesity

6. A Ready Source of Fiber and Whole Grain
The Mediterranean Diet is high in fiber and whole grains. Both fiber and whole grains are important in preventing diverticulosis and in maintaining an overall sense of wellness and good health.

Click Here for More Information!

6 Reasons to Choose the Medeitrranean Diet is a post from: Free Weight Loss Tips