5 Simple Diet Changes You Can Make to Lose Weight

Diet is a four-letter word that many people hate to hear. However, when you think of your diet as what you eat, not a fad plan that deprives you of your favorite foods, it begins to click. Instead of depriving your body, why not make changes you can live with for the rest of your life? The following are just five simple diet changes you can make to lose weight.

Stop Drinking Soda

Yes, the first tip is about deprivation. But, giving up soda can save the average person over 600 calories a day. If you think you’re safe because you’re drinking diet soda, think again. Diet sodas trigger our brains to expect sugar. When the sugar never comes, our brains continue to crave it, which can lead to overeating. Our bodies know when we’re eating real sugar and when we’re not. Just give up the soda completely and you’ll begin to lose weight.

Drink More Water

Water is the best beverage you can offer your body. Not only is water free of calories, dyes, sweeteners and caffeine, but water helps our bodies flush out toxins – including fat. Water also keeps you dehydrated. What people don’t realize is that hunger pains are often dehydration, not actual hunger. You should shoot to drink 64 ounces of water per day.

Cut Servings of Junk Food in Half

According to golias you don’t have to give up junk food completely. One strategy that works really well is to simply cut the serving in half. Instead of having a full serving of chips, eat half the serving. You will end the cravings, but eat half the calories. It’s a win-win situation.

Switch Side Dishes to Low-Fat Alternatives

Another easy change to make is to opt for low-calorie side dishes. Instead of having mashed potatoes loaded with cream and butter, have broccoli (30 calories per cup). Instead of having French fries or chips with hamburgers and sandwiches, have baby carrots (10 calories per ounce). These small changes can save hundreds of calories per day.

Eat More Fruits and Vegetables

Fruits and vegetables are low in calories and fat, but high in fiber and essential vitamins. To make the decision easier to make, prep your fruits and vegetables so they are easy to grab and snack on. Remember, the easier it is the more likely you are to do it

.It doesn’t have to be hard to lose weight. There are hundreds of simple changes you can make to lose weight. We recommend also trying a great supplement called Pure Garcinia Cambogia. You can read a review here.

5 Effective Cardio Exercises

Walk into any large bookstore and it’s bound to have a health and fitness section filled to the brim with fad diet books. These books come and go, with scores of new ones popping up on what seems like a daily basis. But while diets can play an important role in long-term weight loss, the consensus opinion of most health and fitness experts is that regular exercise is crucial.

There are almost as many exercise options as there are fad diet books, but when it comes to losing weight, this is a good thing. Having so many exercise options allows a person to tailor a regimen specific to their personality and interests. One popular exercise option with a variety of different workouts is cardio aerobics.

To ensure a cardio regimen is effective, it is vitally important to set goals. Setting specific targets provides regimentation and makes it all the more likely the individual will stick with the routine. Setting a target of 500 calories per day burned is a good starting point. This makes it easy to keep track of the exact amount of weight lost, as 3500 calories are in a pound.

Keeping that in mind, here are five popular cardio exercises to consider when putting together an exercise routine.


Used as an exercise method throughout the world, swimming is one cardio exercise that can truly be classified as enjoyable. Because swimming is generally thought of as fun, it makes the exercise routine easy to stick with. Not only that, but swimmers can count on a full-body workout. At a constant rate, swimming can burn 800 calories per hour.

Step Aerobics

This type of aerobic is identified by the raised platform used in the workout routine. It is a very common and popular exercise, especially for women. This is because step aerobics targets lower body areas, such as thighs, legs and gluts. Like swimming, step aerobics can burn 800 calories an hour.


This stripped-down cardio workout is ideal for those who want effective exercise without all the fancy accessories and equipment. In fact, nothing more than a reliable pair of shoes is required to run. Those who put together an exercise routine involving running can expect to burn 600 calories per hour.


This is another cardio routine that many people prefer because of its enjoyable nature. Cycling through the city or countryside, in the open air, is a great excuse to get out of the house and burn some calories in the process – up to 1000 calories per hour, in fact.


When many people think of racquetball as an exercise, images of corporate businessmen and fancy health clubs come to mind. But corporate America was on to something when they popularized this gym sport. An hour of racquetball, with its constant sideways movement, can burn 800 calories per hour.

These are just some exercises to consider when putting together a cardio exercise routine. What’s of paramount importance is to try various routines out in order to see which one fits. Most health experts agree that, while regular exercise is crucial in losing weight, the most effective exercise plan is the one the individual is most likely to stick with. Keeping that in mind, there are many great cardio routines out there to fit all different personality types.

5 Benefits of Hiking

Hiking is a great way to exercise, particularly if you do not enjoy exercising indoors. Getting out and about in the open air and exploring new trails probably will not feel like exercising at all. There are lots of hiking trails which are usually rated according to their level of intensity.

There are lots of hiking guides available so it is easy to choose a trail for your level of fitness. If you are new to hiking or exercise in general, you should start slowly. As your fitness improves you can gradually increase to higher intensity hiking trails.

Hiking is safe for most people, however if you are very unfit or have any health concerns you should always speak to your doctor before beginning any new exercise regime. Make sure that you have a good pair of hiking boots and wear them in a little before you go on your first hike to make sure they are comfortable. Take a back pack to carry your maps, water and a healthy snack should you wish to rest.

Hiking helps prevent illness

Aerobic exercise such as hiking will keep your heart healthy, reducing your risk of high blood pressure, heart disease and stroke. A good circulation helps your body to remove toxins and bring nutrients to the areas in the body where they are most needed to help with muscle repair and cell renewal. Keeping fit will also keep your immune system working well and make you less likely to fall ill. If your body is strong and healthy your recovery time from any illnesses or injuries will be greatly reduced.

Hiking helps you to lose weight

Regular hiking, along with a healthy diet, can help you to lose extra weight. Adopting a healthier, more active lifestyle will also help you to keep the weight off for good. Hiking will raise your metabolism and burn off calories, stopping them turning into fat. As you begin to lose weight, exercise will tone your skin and muscles, making your body look lean and healthy.

Reduce your risk of osteoporosis and osteoarthritis

Osteoporosis is caused by a loss of bone density and is very common in older people. Women in particular are at higher risk. Osteoporosis leads to fragile bones which break easily and take a long time to heal. This can also lead to osteoarthritis which causes joint pain and stiffness making it difficult to get around.

Hiking regularly will strengthen your muscles and bones, helping you to reduce the risk of these diseases. It will also keep your joints supple and flexible, helping to prevent arthritis.

Fight stress and depression

Taking a break from your daily routine is good for you. Hiking in the fresh air will take you away from your daily stresses and give you a chance to clear your mind. Being amongst nature, whether you are hiking through fields or woodland is both calming and refreshing.

Hiking is also a great way to meet new people with similar interests to yours. Socializing and meeting friends is a great way to fight depression as well as broadening your social horizons.

Hiking can reduce insomnia

Those who suffer from insomnia are trapped in a cycle of sleepless nights and tiring days, which can affect both their physical and mental health. Hiking will leave your body and mind feeling awake and invigorated, ready to face the challenges of the day. Hiking regularly and at the same time of day will help to train your body and mind into a more regular waking and sleep cycle which will leave you refreshed each morning.

5 Great Apps That Can Help You Lose Weight

Some people can’t stand the thought of living with them whilst others feel they’d struggle to live without them: whatever your opinion, apps are one thing we all have an opinion on.In recent years apps have become a global phenomenon, making our day-to-day lives easier by assisting us with mundane tasks and tiresome procedures.

From saving you money to helping you lose those extra pounds, there is an app for almost every purpose. For those on diets, having a constant reminder of your progress is a great way to stay focused and apps are the perfect way to do this.

So if you feel like you need that extra push or incentive when dieting, there are plenty of apps for you to choose from.To help, I have compiled a list of the top five apps that should have you smiling at your reflection in the mirror in no time.

Lose It!

This tracks how many calories you eat with every meal as well as how many you burn when exercising. You can even connect with your friends via the app, creating a social network of support and encouragement whilst monitoring your progress.

Calorie Counter

This app is available in numerous forms and is offered on most, if not all, operating systems. Most forms request details of your height and weight as well as your target weight loss. The app calculates what your ideal daily calorie intake should be to achieve your goal and even contains a food library which reveals the number of calories found in each food so that you can stick to your diet.

Food Scanner

Imaging being able to count calories without having to look at the box – well, ‘Food Scanner’ allows you to do just that. This great app is used to scan the barcode of any food item and instantly gives you all its nutritional information, making it perfect for any diet.

Meeting Finder

Created by Weight Watchers, this diet app offers you access to a number of useful low-fat recipes with ingredients lists and cooking instructions provided. The ‘Meeting Finder’ aspect of the app helps you find the closest Weight Watchers meeting to give you the encouragement you need to stay on track.

Mint Nutrition

Eating out while you’re on a diet can be quite a challenge, but with ‘Mint Nutrition’ this difficulty is a thing of the past. The app allows you to access a list of popular restaurant in your local area, displaying the nutritional options from their menus to help you choose the perfect place to eat.