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    Weight Loss & Fitness Encyclopedia: Safe & Healthy Tips On Losing Weight & Getting Fit For Everyone!
    Weight Loss & Fitness Encyclopedia: Safe & Healthy Tips On Losing Weight & Getting Fit For Everyone!
    Weight Loss & Fitness Encyclopedia: Safe & Healthy Tips On Losing Weight & Getting Fit For Everyone!
    Ebook275 pages3 hours

    Weight Loss & Fitness Encyclopedia: Safe & Healthy Tips On Losing Weight & Getting Fit For Everyone!

    By Manuel Braschi

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    About this ebook

    Weight Loss & Fitness Encyclopedia: Safe & Healthy Tips On Losing Weight & Getting Fit For Everyone!

    "Weight Loss & Fitness Encyclopedia" is a brand new book which contains 10 chapters and over 300 pages of rock solid cutting edge information and solutions on how to lose weight fast & get fit safely. It is intended for the whole family.

    By implementing this information in your life you will lose the weight that you want in a safe manner and get in the best posible shape without any serious consequences to your health. The book will also inspire you and your loved ones to take action and to help you become the best that you can be.

    You will learn the latest on a wide variety of topics such as:

    Diet & Nutrition

    Diet & Health Tips

    Weight Loss Tips

    Exercise & Fitness

    Healthy Guidelines For Everyone.

    Popular Diet Regiments

    Dietary Information For Specific Health Conditions

    Low Carb, Detox & Liquid Diets

    Alternative Ways To Lose Weight Fast

    Motivational Tips

    And Much More!

    LanguageEnglish
    PublisherManuel Braschi
    Release dateJan 25, 2017
    ISBN9781386877776
    Weight Loss & Fitness Encyclopedia: Safe & Healthy Tips On Losing Weight & Getting Fit For Everyone!
    Author

    Manuel Braschi

    I am dedicated to providing my readers with the latest and most up-to-date e-Books on topics such as Health & Fitness, Self Improvement, Internet Marketing, Social Media and other genres of interest.

    Read more from Manuel Braschi

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      Book preview

      Weight Loss & Fitness Encyclopedia - Manuel Braschi

      Weight Loss & Fitness Encyclopedia

      Safe & Healthy Tips On Losing

      Weight & Getting Fit For Everyone!

      By: Manuel Braschi

      © 2017 Manuel Braschi. All Rights Reserved.

      This Book is © copyrighted and is protected under the US Copyright Act of 1976 and all other applicable international, federal, state and local laws, with ALL rights reserved.  No part of this book may be reproduced, sold or transmitted in any form or by any means, mechanical or electric, including photocopying and recording, or by any information storage and retrieval system, or used in any way under any circumstances without the permission in writing from the author and publisher.

      ––––––––

      DISCLAIMER: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or heard.

      TABLE OF CONTENTS

      Chapter 1

      DIET & NUTRITION

      Dieting for the Right Reasons – Page 11

      Healthy Eating Facts And Figures To Keep In Mind-14

      Healthy Eating Myths That You Should Break - 16

      The Healthy Eating Food Pyramid - 19

      Your Calorie Reduction Diet Plan - 22

      Printable Weight Loss Journal Is Key To Success - 24

      What Is The Easiest Way To Lose Weight? - 27

      Diet Food Doesn’t Have To Be Boring! - 29

      Why Healthy Eating Trends Are Hitting The Mainstream - 34

      Healthy Eating – How Small Diet Changes Can Improve Your Health - 36

      Chapter 2

      DIET & HEALTH TIPS

      Dieting for Health - 39

      Healthy Eating Tips To Keep In Mind - 42

      The Greatest Dieting Mistakes - 45

      Healthy Dieting Tips - 48

      4 Essential Foods To Help You With Weight Loss - 51

      Sensible Healthy Eating Ideas To Consider

      (Buy Groceries or substitute for less $) - 53

      Dieting Without Sacrifice - 56

      3 Simple and Powerful Techniques to Help You Achieve Your Weight Loss Goals - 59

      2 Reasons Why Low Calorie Diets Don't Work - 62

      Dieting On a Busy Schedule - 65

      Healthy Eating In Restaurants – Tips To Consider- 68

      How to Lose Weight Even While Eating Restaurant Food! -71

      Healthy Eating Tips For The Holidays - 73

      Chapter 3

      WEIGHT LOSS TIPS

      Is It The Right Time For You To Lose Weight? - 75

      Dieting for Weight Loss - 78

      The Biggest Secret of Successful Weight Loss - 81

      Tips To An Honest Weight Loss Strategy - 83

      Is Weight Loss Really Easy? Follow These 2 Steps!- 86

      The 2 Things You Should Do To Lose Weight - 88

      2 Steps To Successful Weight Loss - 91

      2 Easy Ways To Motivate Yourself To Get Rid of Belly Fat - 93

      3 Ways To Lose Weight The Easy Way! - 96

      How Can I lose Weight In a Day Or Two? - 98

      How To Lose Weight Fast - 100

      What To Eat To Lose Weight - 103

      3 Weight Loss Super Foods to Help You with Quick Weight Loss - 105

      2 Easy Ways To Conquer Weight Loss Plateau - 108

      Drinking Water And Weight Loss Does It Work? - 110

      Dieting to Lose a Few Vanity Pounds - 112

      Chapter 4

      EXERCISE & FITNESS

      Dieting and Fitness - 115

      Weight Loss Workouts - Do You Need The Gym? - 118

      What Percentage Of Your Body Weight Is Muscle?-120

      Exercises To Lose Weight Quickly And Easily - 123

      You Need Aerobics Cardio Exercises - 125

      Finding The Best Form Of Exercise For Weight

      Loss - 128

      The Best Type Of Exercise For Weight Loss  - 130

      Best Form Of Exercise For Weight Loss - 133

      The Best Exercises For Weight Loss - 135

      The Best Effective Exercises For Weight Loss - 138

      Best Exercises For Women’s Weight Loss - 141

      4 Exercise Tips For the Working Mom - 144

      Find The Best Exercise On Video For Weight Loss-146

      The Best Exercise DVDs For Weight Loss - 149

      Exercise and Atkins - 154

      Chapter 5

      HEALTHY GUIDELINES FOR EVERYONE

      Healthy Eating Guide For Kids - 157

      Dieting for Children - 160

      Teen Dieting - 163

      Weight Loss For Teenage Girls - What Is The Best Solution?  - 166

      Diet Plans For Overweight Teenage Boys - 168

      Dieting for Fertility - 171

      Healthy Eating Guidelines For Pregnant Women - 174

      Weight Loss After Pregnancy - 177

      Healthy Eating Plan For The Elderly - 179

      Healthy Eating Plan For Vegetarians - 182

      Is A Vegetarian Diet Safe For My Infant? - 185

      Chapter 6

      POPULAR DIET REGIMENTS

      Atkins for Dieting - 187

      Is Atkins Right For You? - 190

      Atkins Induction - 193

      Atkins Snack Choices - 195

      The Cottage Cheese Diet - 198

      The Cro-magnum’s Weight Loss Diet - 201

      Recipes For A Detox Diet - 202

      The Fat Smash Diet Plan - 204

      The Grapefruit Diet - 207

      All About The Chinese Diet Green Tea: Good For Diet? - 209

      Healthy & Nutritious Way To Lose Weight Fast- 212

      Does The Hospital 3- Day Diet Work? - 215

      Mayo Clinic Diet Plan - 217

      5 Healthy Benefits of Following a Mediterranean Diet Plan - 220

      Amazing Peanut Butter Diet - 223

      Acomplia is a Multifunctional Diet  - 225

      Are Herbal Diet Pills Right For You? - 227

      Jenny Craig for Dieting - 230

      Dieting with Slim Fast - 232

      The South-Beach Diet? Huh! Why Not Relax Yourself Slimmer? - 235

      Are You Following A Low Carb Vegetarian Diet? - 236

      The Right Vegetables For The Dieter - 239

      Vitamin B12 Deficiency Diet - 243

      Weight Watchers Dieting - 246

      3 Hour Dieting - 249

      Chapter 7

      DIETARY INFORMATION FOR SPECIFIC HEALTH CONDITIONS

      Arthritis Relief with Simple Dietary Changes - 252

      Dieting and Diabetes - 255

      Healthy Eating Guidelines For Diabetics - 258

      Healthy Eating – Five Food Items That Help Lower Bad Cholesterol - 261

      Congestive Heart Failure and the Heart Healthy

      Diet - 263

      Healthy Eating – The Perks Of A High-Fiber Diet - 267

      Foods For Irritable Bowel Syndrome - 269

      Diet and Your Health - 277

      Foods That May Trigger Rosacea - 279

      Foods That People With Rosacea Should Eat - 282

      ––––––––

      Chapter 8

      LOW CARB, DETOX & LIQUID DIETS

      Are Carbohydrates All Bad? The Absolute Truth Revealed! - 285

      Can Following A High Protein Low Carb Diet Make You Thin? - 287

      Does Eating High Protein Low Carb Meals Really Make You Lose Weight? - 290

      Is It Healthy To Follow A Low Carb Diabetic

      Diet? - 292

      Want To Slim Fast:  Low Carb Diets Are They The Answer? - 295

      How Can I Lose Weight In A Day Or Two? - 298

      Follow A Low Carb Low Fat Diet And Lose Weight Today - 300

      What Is A Healthy Low Carb Diet? - 303

      Low Carb Fat Reducing Diets - 305

      Planning for Atkins - 307

      Atkins Criticism - 310

      Low Carb Diet Information  - What Should You

      Eat? - 313

      Low Carb Diet Meals That Won’t Leave You

      Starving - 315

      Water With Lemon For Weight Loss - Start Your Day The Healthy Way - 318

      How To Choose A Herbal Detox Diet? - 320

      Green Tea Can Raise Your Resting Metabolic Rate-323

      Juice Recipes For Weight Loss - Do They Work? - 325

      Fast Weight Loss Is Possible But Don’t Overdo It - 327

      Chapter 9

      ALTERNATIVE WAYS TO LOSE WEIGHT

      Shed Pounds With Magnet Therapy - 330

      The Dos & Don’ts Of Magnet Therapy - 333

      Are Weight Loss Clinics Really Helpful? - 336

      Do I Need A Weight Loss Boot Camp - 338

      Dietary Loss Supplement Weight Controversy - 341

      Dieting by Weight Loss Surgery - 343

      Chapter 10

      MOTIVATIONAL TIPS

      The Dieting Mind Set - 346

      Setting Goals When Dieting - 349

      Finding the Beauty Within While Dieting - 352

      How To Use Perseverance In Dieting - 355

      Dieting for Success - Making it Happen - 357

      Avoid Dieting Make Positive Changes Instead - 359

      The Importance Of Setting Goals - 362

      Introduction

      I wrote this book with the purpose of informing you with the newest cutting edge information and solutions to the weight loss & fitness topic.

      By implementing this information in your life, you will lose the weight that you want in a safe manner and get fit fast without any serious consequences to your health.

      I hope this book will inspire you to take action and to help you become the best that you can be.

      Manuel Braschi

      Chapter 1  

      DIET & NUTRITION

      ––––––––

      Dieting for the Right Reasons

      When it comes to dieting, far too often we take those first steps towards weight loss bliss for what we later determine are all the wrong reasons. Ultimately however, if your reason works for you there is no truly wrong reason to diet. The trick is in finding the reason that will actually work for you.

      I've seen all kinds of excellent motivators when it comes to dieting and taking your dieting seriously. One of the more common reasons is to lose weight. This is as good of a reason as any. Some want to get back into the size 5 jeans they wore in high school while others would simply like to be able to look in the mirror once again without feeling guilt. For some this is a simple matter of vanity and for others it is finally managing to deal with what has become a lifelong problem. If you find the inspiration you need to be successful with your dieting this time as opposed to others, then that is the perfectly plausible and acceptable reason for you to diet.

      Other reasons for dieting include a desire to be more physically fit. Some of us have a deep and abiding desire to live as long as possible and firmly believe that the best possible method for accomplishing this goal is to live the healthiest life possible. This is another excellent reason for losing weight and getting into shape. If it works for you that is. The thing to remember is that every person is going to have to find their very own motivation deep within.

      Yet another great reason is to have the energy you need to keep up with your little ones. This is one of the most heartbreaking side effects for most when it comes to obesity. There is simply no energy left over at the end of the day to enjoy doing things with your precious little ones who are young for such a very short amount of time. You desperately want to be able to build those precious memories with them but absolutely have no energy with which to do so. If that isn't bad enough you probably (if you are considered morbidly obese) have noticed that many of the simplest activities with your children often bring you physical pain that is the direct result of your weight.

      Revenge is a dish that is best-served cold and another excellent motivator for some when it comes to dieting and taking off those pesky pounds. Losing a great deal of weight takes time in many cases so you must be able to maintain your motivation even when things are going rough along the way. The path to a new body is not an easy path. This is for those who have some serious emotional healing to do and the best revenge for old slights and wounds is to come back more beautiful than ever before. If this motivation is what it takes for you to take off the pounds then this is the motivation to which you should cling.

      Religion is another common weight loss motivation. Some people believe the body should be treated as a temple. There is nothing wrong with this philosophy at all, though it takes some us longer to find our way to that line of thinking than others. Religion and faith are powerful motivators, as they have been known to bring healing to those in need by the power of their faith or their prayers. If your faith can give you the will power and strength you need in order to reach your dieting and weight loss goals then by all means lean on your faith and hold it close.

      No matter what motivation you have for dieting and losing weight if you find it is no longer working for you, then you need to find another motivator quickly. Without proper motivation it is quite unlikely that you will ever meet your weight loss goals.

      ––––––––

      Healthy Eating Facts And Figures To Keep In Mind

      We’re all aware that staying healthy and fit requires that we attain a balanced diet, get lots of exercise, and also stay away from unhealthy lifestyle habits like smoking, excessive alcohol intake, drugs and others. Those who practice good nutrition, hygiene and regular exercise, often develop healthy habits, which they will continue practicing for life, and will keep them healthy for long periods. Here are some healthy eating facts and figures for children, teenagers and adults. 

      What Is Nutrition?

      According to health experts, the word nutrition refers to the value that we get out of the food we eat. A food item will be deemed nutritious if it provides the required amount of nutrients to support the health of our body, enhance growth, replace lost energy, and allow us to perform at our peak. Nutritious and wholesome foods offer balanced combinations of vitamins, minerals, proteins, carbohydrates, amino acids, antioxidants, fiber and healthy fats. Foods that are not nutritious simply fill our stomachs with unhealthy fats and carbohydrates, which only reduce hunger and bloat our bellies. 

      3 Basic Rules For Promoting a Child’s Healthy Diet

      In promoting healthy eating habits in children, the food pyramid for kids generally promotes three basic rules for a healthy diet. The rules include variety, balance and moderation. Variety means that a child’s diet must include different food items from each level of the food pyramid, from a wide array of meats, to vegetables and fruits, whole-grain breads, dairy proteins and fibers. Because no single food item is able to supply the amount of nutrients of a growing child, a child’s food choices have to be expanded to include foods of all colors. Balance means eating the right amounts of food from all levels of the food pyramid everyday, and moderation refers to being careful not to eat too much of any type of food item. 

      There Is A Link Between Unhealthy Eating Habits And A Negative Self Image

      Nutrition experts and psychologists agree that there’s a direct link between unhealthy eating habits and people’s perceptions about their image and body. The use of extreme measures just to control weight is on the rise today, and some adults even complement harsh dieting methods with fasting, the use of laxatives, induced vomiting and taking appetite suppressants. These depressing behavioral patterns are often indicators of incoming eating disorders like bulimia or anorexia nervosa. A number of studies have also indicated that most girls, particularly teenage girls, tend to worry more about weight and diet in their adolescent years. A 1992 study has also indicated that even six to seven year-old girls are known to worry about their figures too, but nevertheless eat too much. 

      Healthy eating is a vital piece in the quest for promoting overall well-being, regardless of whether eating has a direct relationship with self-esteem. What’s clear is that people who feel good about themselves often make healthy food choices, and low self-esteem is usually linked with unhealthy eating habits like binging, purging or dieting.

      ––––––––

      Healthy Eating Myths That You Should Break

      Regular exercise, checking your serving portions and eating right. Healthy eating requires a lot of will power and commitment. However, there are a number of myths that continue to deceive dieters and healthy eating advocates. The key to eating healthy lies in how you check out the food items you buy, as well as on how dedicated are you in making sure that you watch what you eat every day. Here are some food myths that you need to watch out for. 

      All Low-Fat Foods Are Healthy

      When you go to the grocery store, and you see food items labeled as low fat or fat-free, beware of them. Just because they have the fat-free" sign posted on them doesn’t mean that they’re truly healthy. The truth is that some of these food items actually have the same number of calories as the regular versions, and sometimes sugar is added to replace the flavor lost when fat is removed. By having more sugar, these food items will have empty calories, which may lead to you gaining weight instead. Fats come in different forms, and some of them actually are good for you. The fats that you need to steer clear from are trans fats and saturated fats. Monounsaturated fats and the fat found in olive oil or nuts are good for the heart. 

      All Fruits Are Created Equal

      Not all fruits are created equal. Some of them actually contain lots of calories, which may help to add more weight to you. The healthiest fruits are those that have low sugar and high fiber content. Apples, bananas and grape fruit are one of the nice fruits, because they contain high fiber and are low in fat and calories. 

      Chocolate Is Bad For Your Health

      While some so-called fitness advocates frown on eating chocolate, because they think these make you fat, the truth is that chocolates are good for you. However, you must also know that not all chocolates are created equal. High-quality dark chocolate is one of healthy variants, because it contains high levels of flavonols and antioxidants. Commercial chocolate bars however, such as milk chocolate and white chocolate contain high amounts of fat, sugar, wax and artificial chemicals. To eat healthy chocolates, try making your own unsweetened cocoa with sugar and skim milk instead. 

      Salads Help You Lose Weight

      A large bowl of leafy greens is actually very good for your health. However, the problem starts once you pour in the dressings and other toppings. Some salad offerings include stuff like fried chicken, bacon bits, and thick creamy dressings, which are jam-packed with calories and fats. But if you fill up on the leafy greens alone, the salad mix can be very healthy. A truly healthy salad mix includes a variety of vegetables, mixed greens, beans, almonds, and a light vinegar dressing. 

      To ensure that you’re eating healthy, and losing or maintaining weight at the same time, eat high-fiber veggies, fruits and grains, but never skip breakfast. Instead, you need to stop drinking energy bars and drinks, sodas and alcohol, as well as lessen your intake of fatty junk foods and snacks. 

      ––––––––

      The Healthy Eating Food Pyramid

      In the United States, The US Department Of Agriculture has devised a Food Guide Pyramid, which serves as a guide for people to understand how to eat healthy. The Food pyramid guide features a chart filled with vertical stripes that represent the five major food groups, plus oils and fats. The color stand for: Green – vegetables, red – fruits; yellow – oils and fats; Blue – milk and dairy products; Orange – grains; Purple – meat, fish, beans and nuts. Here are other pertinent facts about the food guide. 

      What The Food Pyramid Speaks Of

      In 2005, the US Department of Agriculture revised the food pyramid, as they wanted to show Americans a better way of how to eat healthy. The food pyramid has other messages for all of us. It tells us to eat a wide variety of foods, as well as eat less of some foods and more of others. In the illustrated food pyramid guide, eating a wide variety of food indicates that a balanced diet is achieved when you include all the food groups. This means that you need to have foods of every color, each day. In the illustrated food guide, you’ll see that as the colored start to get thinner as they reach the top, this indicates that there is a difference between food groups, even if they all belong to a certain food group. 

      Food Serving Samples

      The food pyramid guide offers a number of suggestions for achieving a balanced and nutritious diet. Her are some food serving suggestions. 

      • Grains: Grains are generally measured in ounces. An ounce of whole grains could be equivalent to 1 a slice of bread, half a cup of cooked cereal, half a cup of pasta and 1 cup of cold cereal. 4 to 8 year-old children require at least 4 to 5ounces of whole grains each day, while 9-13 year-olds need at least 5 ounces.

      • Vegetables: Dark green and orange veggies are best for consumption. Vegetable servings are generally measured in cups, Children from 4- 8 years old need at least one and a half cups of vegetables each day, while 9 to 13 year olds need 2 ½ cups of veggies each day.

      • Fruits: Sweet, juicy fruits should be part of the daily diet. Children from 4- 8 year-old need at least 1 cup of fruit each day, while 9-13 year old adolescents need to consume at least half a cup of fruit each day.

      • Milk And Calcium-Rich Food: Calcium is a mineral that helps strengthen bones, and prevent osteoporosis and other bone deficiencies. 4-8 year-old kids need at least 2 cups of milk each day, while 9-13 year olds need to have at least 3 cups of milk daily. Apart from milk, you can also substitute cheese, yogurt, calcium-fortified orange juice and others.

      • Milk, Beans,

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