Do something else.  Unless you’re starving, you probably eat at night because you’re bored.  If you feel the need to snack, try doing something else to occupy your mind.  Go for a walk or read a book; you’ll soon forget that you were ever hungry

Eat more calories during the day.  Even if you’re trying to cut calories, eating too little during the day will make you more likely to binge at night.  Eating 1500 calories during the day and being satisfied at night is better than eating 1300 calories during the day and munching down on a 500 calorie snack at night.  Try to eat the bulk of your calories earlier in the day and have a light dinner and maybe a fruit for an evening snack.

Go to bed.  If you get the urge to eat shortly before you go to bed, just go to bed early.  Not only will this keep you from snacking; people who get enough sleep at night tend to eat less calories during the day. 

Eat at a table.  No matter what you eat during the day, treat all eating events like meals.  We tend to eat while we’re doing other things like watching TV or sitting at the computer.  Eat all your food sitting at your kitchen or dining room table and don’t distract yourself.  You’ll likely eat less.

Snack healthy.  If you must snack late at night, think about what you eat.  Instead of grabbing a bag of chips, get out some carrots or yogurt.  Go for high fiber and protein which take longer to digest and keep you feeling full longer.  It’s also important to eat portioned snacks.  This way you probably won’t eat several portions at a time.

These are just a few tips to get you started.  Just remember if you make a decision to eat less at night and stick to it you will see results.

The first step is to walk long enough; about an hour a day, 5 to 6 days a week.  If this is too much for you, start walking less and work your way up.  If you can only make it 15 minutes, then walk 15 minutes.  If you stick with it, you’ll soon find that you can walk 30 or 40 minutes.  Just walk every day and you’ll reach that hour mark in no time  

The second step to getting a good workout from walking is to get walk fast enough to keep your heart rate up.  Once you’ve hit your goal of walking an hour, try increasing how far you walk.  Aim to walk a little farther than you did the day before, while still walking for only an hour.  Another great way to keep up your heart rate is to alter how fast you go within your walk.  For example, start at a normal pace for a minute or two; then walk as fast as you can for a minute.  After that minute just repeat the process for your whole walk.  This will maintain a good heart rate without wearing you out.

The last step is to build muscle mass so you keep burning calories even when you’re not working out.  If you’re just starting out, you will probably build muscles just by walking.  Once you’re more accomplished, you can do this by adding hills or steep slopes to your route.  You can also build muscles by having a proper walking posture, holding in your stomach, and flexing your leg muscles as you walk.  If you’re a serious walker, you can learn to race walk to further build muscle mass.

Now that you’ve gotten started on your walking workout, remember to keep going.  If you start to get bored, listen to your favorite tunes on an ipod or invite a friend to come along.  Try altering your route and explore a new area.  Just don’t give up and you’ll do great!

Adding a pound of muscle mass will cause you to burn up to 50 extra calories per day, even when you’re just sitting down.  Imagine how much faster you could lose weight if you replaced 10 lbs of fat with muscle?  Plus, on a normal diet, you lose muscle mass along with the fat.  This slows your metabolism and causes you to gain weight when you eat normally again.  If you add muscle mass instead, you keep burning more calories and are more likely to keep the weight off.

Exercises like running, biking, and swimming can burn hundreds of calories per hour, but have much less benefit after the exercising is done.  While they can increase muscle mass, the increase is not nearly significant as lifting weights.  Weight lifting burns fat while you work out, and continues to burn after you stop.  And the more weight you can lift, the more calories you’ll burn each time.  This means the stronger you get; the faster you’ll burn through your fat reserves.

With many exercise programs, doing too much too quickly can be dangerous.  This is especially true with weight training.  Using too much weight can not only stress your muscles, it can also cause permanent damage to tendons and ligaments.  Not to mention the dangers of being crushed or trapped by extreme weight.  When using weight training, always start slow and build your way up.  And remember to use a spotter when lifting significant amounts of weight.  

Remember that weight training should not replace a cardio workout.  For best results you should alternate between aerobic exercise and weight training.  This gives you the benefits of both to power maximum weight loss.

If you turn on infomercials or the home shopping channels, you’ll probably see tons of different products to help get rid of it.  The truth is: you can’t get rid of cellulite without expensive surgeries, but there are ways to reduce its appearance.  Here are just a few suggestions to bring back your smooth, supple skin.

Get Healthy.  While you can’t get rid of the cells that cause cellulite without surgery, you can shrink them down by losing weight and building muscle.  While being overweight doesn’t cause cellulite, getting rid of excess pounds usually helps reduce its appearance.  

Increase circulation.  To loosen tight connective tissue and give your skin a smoother appearance, you should take steps to improve circulation in the area.  While there are many products out there that are designed to help (even cellulite reducing pantyhose), the best way to do this is with daily massage.  Plus, this can be a nice way to relax at the end of the day.

Use aloe vera.  There are many “miracle” cellulite creams on the market, but you probably already know that it’s best to avoid them.  Instead, get a good aloe vera cream.  This will help loosen up the connective tissue and reduce the appearance of cellulite.  Regular use of an exfoliating scrub may help as well.  

Get rid of toxins in the body.  One theory suggests that cellulite is caused by excess toxins in the body.  Having well hydrated cells washes away the toxins and keeps them from building up; so drink plenty of water.  Some people have found improvement after wraps and other treatments designed to remove toxins from the skin.  You should also avoid adding new toxins to your system; cut back on caffeine, additives, preservatives, artificial colorings, and unnecessary medications.

While none of these suggestions can totally get rid of cellulite, with a few changes and patience, you can have smoother, less lumpy skin.

Here are some tips for helping fit some physical activity into your schedule. 

Bring a sandwich to work.  Instead of spending your time and money buying food at work, pack a lunch and take it with you on a walk or run.  This way you can get some exercise in and eat when you get tired.  If you usually eat with coworkers, encourage them to pack a lunch and tag along. 

Work out instead of vegging out.  If you’re like me, there are one or two television programs you just can’t miss.  Just because you’re watching TV doesn’t mean you have to sit on your couch.  You can use this time to do stretches, sit ups, or even lift weights.  If you’re really ambitious, you can try aerobics or jogging in place.

Cut back on coffee breaks.  Tomorrow, use clock or stop watch and add up how much time you spend on coffee breaks.  If you cut back on coffee, you could use the extra time to walk around the office or climb the steps of your building.  Plus, the endorphins from exercise are considered more energizing than most stimulants.

Use exercise as a social event.  If you spend a lot of time during your week chatting with one of your friends, encourage them to become your workout buddy.  Instead of sitting at a diner or a coffee shop to chat, socialize by jogging or going to the gym.

Do some housework.  No, your husband/wife did not pay me to put this in here.  Cleaning the kitchen, mowing the lawn, tending to the garden, and even dusting are all great ways to get a work out.  Housework lets you stretch, works your muscles, and gets your heart pumping; all essential for staying in shape. 

The most important part of any exercise plan is sticking with it.  Make a plan keep it.  If you build up slowly, you’ll eventually have a great exercise plan that fits into your busy life.  

Hoodia

Hoodia gordonii, also known as the cactus diet, is a powerful appetite suppressant.  It comes from a cactus in South Africa that has been used by native Bushmen for generations.  It’s currently available in pill, liquid, or tea form.  If you decide to take hoodia, remember to drink a lot of fluids; it’s a thirst suppressant to.

Green tea

This has become a popular item for weight loss in the last few years.  It works by speeding up your metabolism so you burn calories and fat faster.  Some people also claim that green tea can aid in lowering cholesterol.  Green tea contains caffeine, so you should cut back on your other caffeine sources if you’re taking it. 

Chitosan

While many diet pills work to suppress your appetite or boost your metabolism, chitosan is used to prevent your body from absorbing fats.  The unwanted fat simply passes throughout your system instead of ending up at your waist line.  While many people have lost weight with chitosan, it can also cause problems in the digestive tract.

One thing you must remember is that if a weight loss supplement works, that doesn’t mean it’s safe.  Many people think that because something is natural, it’s not dangerous.  Not only do many supplements have dangerous side effects (think Phentermine and Ephedra); they are usually not rigorously tested so their negative effects are not well documented.  It’s always a good idea to check with your doctor before taking any supplement.

While a weight loss pill may be effective, remember that they should be used in conjunction with diet and exercise, not as a replacement.  If you do, your diet may just get that extra boost it needs to finally take off excess pounds.

Hoodia Gordoni, also know as cactus diet supplements, is a cactus found in South Africa.  Tribal Bushmen in the area have been using this cactus for many generations to ward off hunger and thirst.  Only recently has this product been commercialized and brought to other countries.  Now you can get Hoodia in pill, liquid or tea form.

So how does it work exactly?  Hoodia contains a chemical called p57.  This chemical affects the way your brain interprets your blood sugar levels.  Even though your blood sugar is dropping due to lack of food, your brain doesn’t feel this; so you don’t feel hungry.  While they don’t really know why, Hoodia also works well to suppress thirst; you should remember to drink plenty of water when using this supplement.

While Hoodia is often toted as having no side effects, this may just be because it hasn’t been adequately tested.  Some people believe it can cause liver damage.  This is why you shouldn’t use it if you have liver or kidney problems.  Also, because it makes you think your blood sugar is normal when it is actually low, you shouldn’t take Hoodia if you are diabetic or hypoglycemic. 

Many people may tell you that they tried Hoodia and it did nothing to suppress their appetite.  The reason?  It is estimated that 80% of products on the market do not actually contain pure Hoodia.  Before you try a product, look around for independent testing of its contents. Official reports are best.  Many “recommendation sites” on the internet have been created by specific companies trying to get you to use their brand.

Hopefully this information has helped you make a decision about whether or not the Hoodia cactus diet is for you.  Good luck and happy dieting.

The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week.  According to the AHA fatty fish such as mackerel, trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids.   These are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  You can also get Omega 3 from vegetable sources such as pumpkin seeds, flax seeds, and walnuts.

Why are Omega 3 Fatty Acids so Beneficial to Health?

Research has shown that they can:

* Decrease risk of irregular heart rhythms (arrhythmias), which can lead to sudden cardiac death
* Decrease levels of triglyceride (the fat which has been linked to heart disease)
* Reduce potential blood clots
* Decrease growth rate of the fatty plaques
* Reduce blood pressure

New research has even shown that Omega 3 fats can reduce the risks of certain cancers particularly prostate and skin cancer.

Research involving children has shown that increased levels of Omega 3 can help children concentrate better and improve behaviors such as hyperactivity.

Overall it looks as though Omega 3 fatty acids can have great health benefits particularly the fats found in oily fish such as salmon and mackerel. 

However, new studies have shown that too high consumption of oily fish may cause other health risks.  Contaminants and mercury levels are at an all time high in these types of fish and may cause damage, particularly to pregnant women and young children.

It is recommended that pregnant women, nursing women and children not consume more than two small portions of oily fish per week.  Certain types of fish such as mackerel, swordfish and shark contain higher levels of mercury than salmon or tuna.

With all the controversy it’s difficult to know whether you should or shouldn’t consume oily fish.  So far it looks as though the health benefits of Omega 3 Fatty Acids outweigh any associated risks, when consumed in moderation and according to guidelines.

An increased amount of fiber can also help you feel fuller longer, which is important if you’re watching your weight. 

A study conducted at the Harvard School of Medicine found that men who consumed 12 grams of fiber a day were twice as likely to develop precancerous colon changes as men whose daily fiber intake was 30 grams or higher.  Scientist are not exactly sure why fiber can help reduce the risks of colon cancer but it is thought that insoluble fiber adds bulk to stools, which helps speed their transit through the intestines, leaving less time for carcinogenic changes.

Other studies have shown that adequate levels of fiber can also help against breast cancer, heart disease, digestive disorders, diabetes and obesity.  If you suffer from constipation, increasing your fiber content should help.  It also helps to drink adequate amounts of water daily to help the fiber through your system.

An easy way to start the day with an adequate amount of fiber is to have a fiber-rich breakfast cereal and some fruit.  Vegetables and fruits are also high in fiber and also many other important nutrients. 

Most people tend to eat breads and cereals which are very low in fiber.  Even some brown bread varieties only have a small amount so it’s best to check labels and make sure you’re getting a natural whole grain product with sufficient fiber.

Now that you know all the benefits of adding fiber to your diet, here are some quick tips to help you increase your fiber intake:

Eat vegetables with every meal.

Switch from processed carbohydrates such as white bread and pasta to whole grains (these are higher in fiber and nutrients).

Add beans to casseroles, chilli or many other foods.  Beans are an especially good source of fiber

Snack on fruit with it’s skin on.  Fruits like berries are particularly high in fiber and apples and pears should be eaten with the peel on.

Eat dried fruits such as prunes, figs, and apricots.  These are easy to sprinkle on cereal or add to homemade muffins.

Sugar is a sticky substance and if left in the bloodstream rather than being burned as energy the particles will actually stick to the cells.  What this basically means is a diet high in sugar will lead to more wrinkles, lack of mobility in the joints, dry brittle nails and hair and a range of health problems.

By cutting the sugar out of your diet your skin will look younger.  The reason for this is that refined carbohydrates such as white bread and other white flour products, are high in sugar and will cause inflammation of the skin.  This in turn creates high levels of free radicals which attack the collagen that keeps the skin firm. And if your skin isn’t firm it will lead to wrinkles and poor skin tone. 

Not only are free radicals bad news for your skin they are also deadly for the body.  Free radicals can cause a lot of damage in healthy cells and lead to many illnesses of the body.

Sugary foods are also hard on your immune system.  Research has shown that white blood cells are less efficient at fighting illness when exposed to sugar.  A diet high in sugar will also raise your insulin levels quickly which can lead to many other health problems.  You’ll also lack energy and have many ups and downs.

It’s no secret that obesity and weight-related illnesses are on the rise in many countries and this is directly attributed to our diets and lifestyle.  Our bodies simply aren’t able to cope with such high sugar levels and this is why illnesses like diabetes are at an all time high.  Cutting the excess sugar out of your diet is one of the best things you can do for your body.

It’s not easy especially the first few weeks when you will still experience some sort of craving for sugar, but you can try to substitute with fresh fruit which has a natural form of sugar and eventually your cravings will pass and you’ll start to feel and look great.