The weight loss and fitness industry have been booming for decades, and there is no sign of them slowing down. Books, magazines and DVDs all are equally obsessed weight loss solutions.

With various support programs such as Weight Watchers, Weigh Less, and Jenny Craig this trend has grown massively over the years. Even online, there are many sites dedicated to weight loss and exercise to help dieters in their weight loss battle.

Most weight loss sites are asking a membership fee. Therefore, for a long time those who needed personalized guidance to a healthy weight loss diet, but unable to pay the membership fees, were out in the cold.

There is however one site that threw open their doors for all to benefit in their quest to healthy weight loss solutions.  SparkPeople is a 100% free online program that offers features that rival those of expensive weight loss websites.

Their credentials speak for themselves. Named as the Best Health Website by Business Week in 2006, 2007 and 2008, SparkPeople is one of the most visited diet websites in the world.

In 2001, SparkPeople.com began as a goal-setting website. However, when the owners realized that the majority of members’ goals were related to nutrition and fitness, they switched the site’s focus.

With premium tools, added SparkPeople became a subscription site. However, in 2005, a decision was made to offer all of the tools and resources free!

How SparkPeople Works

As a new user, you are ask to declare your goals. The body mass index (BMI) is calculated. They also provide further assistance in setting safe and achievable weight loss goals to lose a certain amount of weight in a certain time. Next, the user sets his “Fast Break” goals, which consist of small changes toward a healthier lifestyle.

Create your own personalized “SparkPage” and join “SparkTeams” geared toward different interests and goals. A message board let you interact with other members and get support.

A variety of tools will help you in your quest to conquer the battle of the bulges.

Nutrition Tracker
This tool helps you to plan your meals, check the calories and the nutritional value of food. The healthy eating plans allocate a certain number of calories, carbs, fat and protein each day. As you add your food during the day, their values are subtracted, showing how much more calories you may consume.

Fitness Tracker
Use this tool to assists you to build a fitness plan especially for you. A standard plan automatically generate according to each member’s needs. However, feel free to alter it to suit your preferences.

I learned that if I must do something, which clashes with my personality, I usually do not follow it through. You need to do stuff that inspires you to do it even more.

Weigh-In
This tool helps members keep track of progress by recording weight and measurements.

Blog and articles
SparkPeople features a motivational blog and thousands of articles about weight loss and fitness.

The SparkPeople website supports itself with an online fitness store. Items available include fitness equipment, DVDs and apparel. However, unlike many programs, SparkPeople does not require members to purchase anything.

For a $40 billion industry, weight loss programs are surprisingly horrible at giving you the whole picture. In fact, hardly anyone even mentions how to overcome the most common dieting roadblock – weight loss motivation.

Sick and tired of your overweight body? Give yourself a gift – the gift of loving you enough to decide today to join a safe weight loss program and enjoy a healthy lifestyle full of vitality.

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There is nothing as exciting as dining out. However, when one is on a fat burning diet it may present you with some serious choices. Eating out is about pleasure!

One can look at it in two ways, the pleasure of the company or the pleasure of treating your taste buds to a new adventure. I, however treasure the company as well as great healthy food. What is more enriching than the company of loved ones and a treat on tantalizing healthy food?

Back to reality one sit with the dilemma of safe weight loss and on the other hand, one wants to be great company.  So let us get one thing straight “I want to lose weight, but I want to do it in a joyful spirit. I do not want to be a spoil sport!”

What can we do then to make dining out a joyful affair without long faces and feelings of guilt afterwards?

1 Do Some Homework

Most Restaurants are on the Internet. Have a look beforehand at their menu’s and phone and make sure how they prepare their food.  By deciding beforehand what to order one is not tempted by the sight of other choices.

2 Be Drink wary

I’m very wary of drinks when dining out. It is very easy to consume many empty calories without realizing it. Therefore, I choose to drink cold water with lemon or lime wedges. This way I make sure, I do not consume empty calories and after three glasses of water I’m also not that hungry and tend to order smaller portions

3 Don’t Be Fooled By These Buzz Words

The following add-ons are unnecessary and may make your dining out experience unpleasant. Just for the record, they may taste delicious but the taste is going to sit around your waist because they are real fattening. Stay clear of cream sauce, oil, butter, battered, gravy, smothered, au gratin, Alfredo.

4. Make your own menu

Politely request that no sauce, oil or butter be used in your dish. Also, ask the waiter to replace the starch with extra vegetables. This is a great way to save on calories and to ensure that you fill up with more healthy food, without any guilt feelings afterwards.

5 Enjoy the company

Eat slowly and concentrate on the taste of the food. Analyze the taste sensations try to establish new tastes that you aren’t familiar with. Enjoy the conversation and give special attention to your dining partner.

If you can remember that the eating part is NOT why you are dining out you have come a long way. Dining out, for me, is about excellent conversation, enjoyment of my surroundings and relaxation away from home.

Dining out successfully on your fat burning diet is what you are making of it. You can choose what you want, but staying on a healthy weight loss diet and achieving your weight loss goals are far more satisfying than a one night eating out spree. Enjoy your life by living your dream!

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Part 3 of the Full Body Blast workout routine. If you want to get in shape at home for free visit Zuzana’s fitness site http://www.BodyRock.Tv

Duration : 0:1:38
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Working aerobically on your abdominal muscles for over 7 minutes stimulates the capillaries in this area. These in turn increase the blood flow. A greater blood flow means a greater flow of oxygen – and fat only burns in the presence of oxygen….

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“Instead of thinking about what you’re missing, try thinking about what you have that everyone else is missing.” (unknown)

The thing about healthy dieting is that one must remember, “you are what you eat.” Forget food as a release valve for feeling down. The fact is YOU are in control. You just need to realize that every decision about unhealthy diet choices is in your hands.

For best results with fat burning diets, you need to nurture your body with the exact nutrients it requires. By eating healthy weight loss foods, you will feel, both physically and mentally, on top of the world. The newly found energy will help you to be more productive and to seize every opportunity to accomplish your weight loss goals and your life goals.

If we look at the healthy food pyramid, the following foods are essential for optimal health, energy and zest.

Protein

Protein is the basic building block in your body. Essential for metabolism and fast fat burning. A lack of protein has often the result of being fatigue and sick. Healthy fat burning diets include protein with every meal. Especially if you are exercising, protein are of cardinal importance. Food high in protein includes lean meat, fish, chicken, dry beans, eggs, avocado, dates, figs and nuts.

Fruits and Veggies

You have probably heard about the five a day, which is the daily portion for safe weight loss and maintaining a healthy lifestyle. Try to select fruits and veggies of various colors, as each color contains different nutrients. It is vital to include red, green, orange, purple and white in your fat burning diet to get the maximum nutrients for a lifestyle filled with vitality.

Fats

Good news: “Not all fat is bad.” For proper organ and brain function, you need the good fat. So let us separate the good from the bad.

Good Fats:

Mono-unsaturated fats: olive oil, peanut oil, canola oil, avocados, nuts & seeds.

Poly-unsaturated fats: sunflower oil, corn oil, soy oil, nuts and seeds.

Omega 3 fatty acids – fish (salmon, mackerel & herring), flaxseeds, flax oil & walnuts

Bad Fats:

Saturated Fats: animal products (meat with fat), coconut and other tropical oils

Trans fats: partially hydrogenated vegetable oils – commercial baked food, fried food, margarine

Fiber

Fiber come as soluble or insoluble. Insoluble fiber is a type of carbohydrate that the body cannot digest. Great sources are fruits, veggies, whole grain breads, whole grain cereals and beans.

To help us in our quest to conquer the bulges it is best to avoid the following unhealthy fattening foods:

Saturated Fat

Dietary cholesterol

Sugar, high fructose corn syrup

White flour and processed flours

Excessive Alcohol use

Caffeine in abundance

A healthy weight loss diet is relative to YOU and your personality. It is important to figure for yourself out what is important for you and the necessary changes to achieve your weight loss goals.

For more info about heart health diets you may want to read this article

“There are hundreds of diets that promise the world in helping you to lose weight, spot reduce certain areas of your body, improve your general health or to help your health and reduce your cholesterol and help you to get a healthy heart.” – Smart Heart Diets

Read interesting tidbits about fat burning workouts on this excellent blog about Ultimate Fitness Gear

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