An Overview of Popular Diets

An Overview of Popular Diets

(Which One Is Right For YOU?)





Let’s get right to it, shall we? …



The High Protein Diet


The high-protein diet belongs to the group of the most common diet choices for both bodybuilding and weight loss. Protein is one of three macronutrients, along with carbs and fat, that our body requires to stay healthy and maintain weight.

The body needs protein for many processes and it is the main component of muscles, bones, hair and skin.


Important Points:


Promotes Appetite Suppression And Fullness – Consumption of protein suppresses hunger and appetite for hours after eating, thus helping you prevent overeating which would eventually lead to weight gain.

It is also important to mention that protein increases production of hormones such as PYY and GLP-1, both of which make you feel full. Protein decreases levels of ghrelin, which is known as hunger hormone.


Increases Metabolism – High protein intake can also increase the number of calories you burn, thus further your weight loss. A study from the Journal of the American College of Nutrition  found that protein digestion boosts metabolic rate by 20% to 35%, which is truly impressive.


Fat Loss And Body Composition – Fat that accumulates in our body is stubborn, especially in the abdominal area, and it is difficult to get rid of fat deposits. A high-protein diet is well-known for its ability to induce fat loss. A growing body of evidence confirms that increased protein intake promotes fat and weight loss.

For example, a six-month study that included 65 overweight and obese women revealed that high-protein group lost 43% more weight than the high-carb group. Also, 35% of women from high-protein group lost at least 22 lbs or 10kg.

Not only does high-protein diet promote weight loss, but it doesn’t lead to a loss of muscle mass, which is beneficial for body composition

The precise protein intake is a matter of many debates. Typically, consumption of 0.6 to 0.75 grams of protein per pound of body weight (1.2 – 1.6 grams per kilograms) promotes weight/fat loss while preventing loss of muscle mass.

Strive to include both animal- and plant-based sources of protein into your diet and focus on high-quality sources of the macronutrient. Don’t forget to meet your daily fiber intake (25-35 grams) to promote digestion and prevent constipation.


Example: High Protein Diet: High Protein Everyday Meals for Metabolism Boos and Weight Loss



The Low Carb Diet


A low-carb diet is an eating pattern that limits intake of carbohydrates usually found in fruit, starchy vegetables, and grains. While reducing the consumption of carbs, this diet plan emphasizes intake of foods that are high in protein and healthy fat.

People usually opt for a low-carb diet in order to lose weight by restricting intake of certain foods (carbs) or they want to change their bad eating habits. Like high-protein, low-carb diet belongs to the group of flexible eating patterns and there’s no some specific meal plan you should follow other than adjusting intake of macronutrients.

Of course, it’s needless to mention you should avoid junk and sugary food, that’s implied. That being said, there some structured programs which are based on a low-carb approach to weight loss, such as the Atkins diet.

A study from the New England Journal of Medicine enrolled 62 participants who were randomized either to the low-carb or low-fat group. Scientists discovered that low-carb group lost more weight compared to the low-fat group with ratio 7.3% vs. 4.5% of the total body weight respectively.

The journal Nutrition and Metabolism published a study which found that participants from low-carb group lost more weight than their counterparts from the low-fat group, especially men.

What’s more, weight loss for persons from the low-carb group was significant despite the fact they consumed more calories than participants who adhered to a low-fat diet.


Example: Living Low Carb: Controlled-Carbohydrate Eating for Long-Term Weight Loss



The Biggest Loser Diet


You’ve probably watched the reality show Biggest Loser or at least you’ve heard of it. This diet was created to help you shed weight just like participants on the show. It belongs to the group of structured plans with specific meal programs and portion sizes.

The Biggest Loser Diet involves intake of small, but frequent meals which usually consist of protein, low-fat dairy or soy, whole grains, fruits, vegetables, beans, and nuts. The diet also requires regular exercise.

The reason why this diet works is simple – it combines all factors that are essential for successful weight loss (portion control, healthy food choices, and regular physical activity). It is also important to mention that Biggest Loser Diet isn’t a food deprivation program, you’ll eat three meals and two snacks a day and it isn’t a temporary diet fad.


Example: The Biggest Loser: 6 Weeks to a Healthier You; Lose Weight and Get Healthy for Life!



The Mediterranean Diet


The Mediterranean Diet is considered one of the healthiest eating patterns in the world. It’s not a program that you follow for a specific time, but a way of life.

You see, the Mediterranean diet refers to the way people from Mediterranean area eat. This diet is known for the fact it doesn’t involve restrictions or eliminations of certain food groups and it is incredibly beneficial for heart health.



As mentioned above, there is no specific program that you follow here, just some simple guidelines. You should increase consumption of fruits, vegetables, olive oil, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, and seafood.

Eat in moderation foods such as poultry, eggs, cheese, and yogurt. Red meat is allowed but reduce consumption to once a week. The only thing you should avoid is consumption of junk food, sugar-sweetened beverages, added sugar, and processed foods and meats.

Does Mediterranean diet help weight loss? Sure; this diet plan is beneficial for the entire health and your weight is not an exception. One study showed that low-carb and Mediterranean diets are effective and safe alternatives to the low-fat diet for successful weight loss.  One caveat, though:  you still have to watch your calories in order to lose weight.


The Mediterranean Diet Weight Loss Solution: The 28-Day Kickstart Plan for Lasting Weight Loss by [Stassou MS RD, Julene]

Example: The Mediterranean Diet Weight Loss Solution: The 28 Day Kick-Start Plan for Lasting Weight Loss



The Weight Watchers Diet


The goal of Weight Watchers Diet is to lose weight while living healthier and it promises you’ll drop two pounds per week. This diet plan uses a point system to encourage followers to opt for healthy, filling foods that will help you slim down without harming your health.

In this diet plan, no foods are forbidden. Basically, Weight Watchers assigns points to different foods. The healthy options carry more points while unhealthier options carry low points. You want to collect as many points as possible and while doing that, you are changing your eating habits and slimming down.

The program is designed to ease the process of changing your diet for long-term weight loss. Following this diet plan allows you to tweak bad habits and create new, healthy ones. At the same time, you learn how to shop for healthy food, cook, and dine out without undermining weight loss.


Example: Weight Watchers Freestyle Cookbook 2018: Over 100 Proven, Easy & Delicious Zero Point Recipes & Everything You Need to Know About the Weight Watchers Program



A Vegan Diet


Veganism isn’t just about celebrity trends and following a certain program for a while, it should be an important part of your lifestyle based on natural and healthy plant-based food sources.

The vegan diet promotes weight loss due to high fiber intake. As you already know, fiber is necessary for healthy digestion and it suppresses your appetite, thus making you full for longer. At the same time, vegan diet plans also deliver an abundance of much-needed nutrients that protect your health too.

While some people do follow this diet successfully, the truth is that this is a very restrictive diet, and it can be quite challenging.


Example: The Vegan Way: 21 Days to a Happier, Healthier Plant-Based Lifestyle That Will Transform Your Home, Your Diet, and You



Weight Loss Supplements


Weight loss pills are some of the most popular supplements on the market. They usually contain a natural formula that speeds up metabolism suppress a user’s appetite, and supports a healthy weight loss. The question is, do they help?

Bearing in mind that most people struggle to reduce food intake, especially if they got used to overeating, yes, weight loss pills can help. Whichever diet plan you follow, appetite control is essential to long term weight loss. Meals should not be skipped, but they do need to be controlled, and that’s easier said than done.  

That being said, you should avoid a common pitfall for many dieters – relying on pills only.

It’s not uncommon for both men and women to take weight loss pills without making any changes in their diet or physical activity.

Weight loss pills and supplements are formulated to act as a complementary tool i.e. to support your weight loss endeavor.  They help you reach your target weight at a faster rate, but this also involves making some effort.

If you’re considering using weight loss pills, you should still combine them with diet plan of your choice and exercise routine.

When purchasing these products you should read the label to ensure ingredients actually provide benefits for weight loss.

Avoid buying items produced by unreliable manufacturers and always make sure there is a money back guarantee.  I  found the program products offered through HCG Triumph to really helped me conquer my ferocious appetite.  I particularly relied on the HCG Triumph 26.



Final Thoughts

Weight loss is a very common goal, and slimming down isn’t a mission impossible! The reason we tend to struggle is usually due to the wrong diet plan.

Ideally, you should go on the diet that you can easily incorporate into your lifestyle and follow even after you lose weight. With strong willpower and eyes set on the goal, you’ll slim down faster than you expected.

Remember that what works best for me (HCG Triumph), or your best friend, may not match your own goals and preferences.  Always use your own goals and preferences as your guideposts.

Now, get to work!



Thanks for visiting and reading …

I hope this article provided you some helpful ideas.  I welcome your comments below.




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How to Choose a Diet Plan

How to Choose a Diet Plan

(So Many Diets, Just One YOU!)



Many of us want to get into a healthy lifestyle that will help us slim down. If you need to lose weight, then introducing some changes in your diet is going to be mandatory.

Unfortunately, this is where we tend to make mistakes because it becomes difficult to modify nutrition without a proper plan.

The diet plan you choose can make or break your weight loss efforts. To help you lose weight and improve your health, this guide explains how to choose a perfect diet plan without stressing yourself out.



The Plan You Choose Affects More Than Your Weight


According to the report published in the New England Journal of Medicine, more than two billion adults and children around the globe are overweight or obese and they suffer health problems due to their weight.

In other words, two-thirds of the world population carries excess weight due to urbanization, sedentary lifestyle, and unhealthy diets.

The same report showed that the US has the greatest prevalence of obese children and young adults at 13%.

The US also has the greatest number of obese adults with 79.4 million people or 35% of the population.

An unhealthy diet is one of the biggest culprits for weight gain, but it has many other effects too.

Dangers associated with poor food choices include:


  • Tooth decay
  • Eating disorders
  • Depression
  • Heart disease and stroke
  • Type 2 diabetes
  • Hypertension (high blood pressure)
  • High cholesterol
  • Osteoporosis
  • Some cancers
  • Nutrient deficiencies


It is also important to mention that being overweight or obese also increases the risk of health problems such as type 2 diabetes, cardiovascular diseases, and many others. Now it’s easy to understand why successful and healthy weight loss depends on your diet plan choice.



What You Need Your Diet Plan to Do:


Boost energy levels to keep you active throughout the day.

Supply the body with much-needed nutrients essential for growth, repair, good health

Aid weight management

Suppress the appetite and keep you full for longer

Correct nutritional deficiencies

Prevent or manage chronic diseases and other health problems

Lower your cholesterol levels

Increase your productivity

Improve your mood

Speed up metabolism

Strengthen the immune system



The Process of Choosing The Right Diet Plan


The proper diet plan allows you to achieve your body goal and target weight without harming your health, but what is the ideal plan. Below is a process that helps you find the best diet plan for your needs and preferences.


Take An Individual Approach

Your friend, co-worker or family member slimmed down following a specific diet regimen and you want to do it, too. After all, if it worked for them, it will also work you. Not necessarily! You see, every person is different and we have a different body.

This also means that same eating patterns won’t work for all of us. When it comes to health (in general) and the nutrition, there is no one size fits all approach. Instead, you should take more time to think and find something that will truly work for you.

Interestingly, science also supports the role of personalization in healthy nutrition. An Israeli study published in the journal Cell found that healthy foods differ by individual. For the purpose of the study, scientists tracked blood sugar levels of 800 people.

They collected data through questionnaires, body measurements, glucose monitoring, blood tests, stool samples, and mobile app that participants used to report food intake and lifestyle.

Results of the research showed that blood glucose levels were strongly related to BMI and age, as expected. Interestingly, different people showed notably different responses to the same food, despite the fact their individual responses didn’t change from one day to another.

Why does this happen? Gut microbiota plays a big role in your weight management, diabetes, and other aspects of health. The composition of gut microbiota, balance of good and bad bacteria, is considered unique to every individual.

The above-mentioned study only confirms the importance of an individual approach to a diet plan, rather than following a program just because someone else does. Of course, this doesn’t mean you should follow just about every diet plan out there and see what works for you.

Too much dieting and following different patterns can wreak havoc on your health and metabolism and make it more difficult to lose weight.

What to do then? The first and most important step to choosing diet plan is to define your weight loss goals. Your goal should be specific and clarify how much weight you want to lose and a time frame you want to lose it.

Of course, your goal should be reasonable and achievable. Identifying the weight loss goal gives you a clearer idea of what you want the diet plan to look like. Get educated about different (and healthy) diet plans and opt for the one that will meet your criteria, weight goal, and other factors that will be discussed in other steps below.

Remember that what works best for me or your best friend, may not match your own goals and preferences.   I  found the program and products offered through HCG Triumph  really helped me conquer my ferocious appetite.  I particularly relied on the HCG Triumph 26.

Always use your own goals and preferences as your guideposts.



Think About Your Diet as a Way of Living

The modern society is obsessed with diets and it only intensified with social media. New diet programs emerge on social media platforms all the time and they take the internet by storm. The truth is that most of us misinterpret the word diet and firmly believe it refers to the “restricted eating for the purpose of successful weight loss”.

The reality is much different. What’s more, wrong interpretation of the term diet is one of the main reasons why people choose the wrong eating plan and don’t succeed in their weight loss endeavor.

The word diet comes from the Greek words dialtia and dialtan meaning a way of living. Basically, the word diet refers to the attitude of taking food or your typical nutrition pattern. It does NOT refer to some specific eating program as it is commonly believed.

If you go by the typical modern understanding of the word diet, chances are high you will look for some restrictive program that you follow for a certain period of time. Naturally, it is expected to achieve weight loss* during the course of the diet.

In many cases, these diet programs are way too limiting and deprive your body of certain foods and nutrients they carry. After the diet program is over, a person usually experiences yo-yo effect meaning he/she gains, even more, weight, unless you adopt some healthy changes in your nutrition pattern that will prevent that.

On the other hand, if you go by the real meaning of the word diet, you will look for well-balanced eating programs that promote intake of different food groups and aim to improve your overall health while aiding weight loss.

In these instances, it is not necessary to follow a program for a certain period of time and there are no structured meal recommendations. The point is to make a healthy diet a part of your lifestyle and go from there.

As you can see, the understanding of a simple word diet plays a significant role in the type of diet plan you will go for. What you can do here is to take a few moments to think what does the term diet mean to you? Use the answer to select the diet plan that fits perfectly into your own vision of nutrition.



Consider Your Personal Lifestyle and Preferences

When you’re choosing the best diet plan to slim down, it is crucial to consider your lifestyle. If a diet plan doesn’t match your lifestyle, then what’s the point? The reason is simple, that particular diet regimen becomes difficult to maintain and whenever you step on that scale it doesn’t show the number you expect.

As a result, your confidence suffers and it’s easy to believe that you’re the problem. Nope, you are not the problem here, but poor choice of a diet plan.

For instance, if you opt for a diet plan that recommends intake of two big meals and several small meals during the day and you don’t usually eat more than three times, then it will be difficult to keep up with this program, regardless of how healthy it is. That’s because the nutrition pattern doesn’t match the meal frequency you usually follow.



Ask yourself:

  • Can I stick to the timing and/or recommended number of meals or snacks?
  • Does this new plan require special preparation and cooking?
  • Do I have to increase consumption of foods I don’t really like?
  • Does the new diet plan have a family-friendly approach that I can easily introduce to my household?
  • Do I have enough time to prepare/cook meals this diet recommends?
  • Does my budget allow me to consume all foods suggested by this eating pattern?
  • Can this diet accommodate my travel and dining-out plans?
  • Is this diet suitable for my health condition?
  • Will this diet boost my energy levels and improve my athletic performance?


Remember, always go for the diet plan that you can easily incorporate into your lifestyle because it increases your chances of following it for long-term. Don’t forget your nutrition should support regular physical activity i.e. enhance your energy levels and help you train.

It’s not uncommon to come across eating plans that claim you’ll lose weight without exercise, but remember that combination of regular physical activity and healthy nutrition works best, according to the study from Obesity.

For example, it’s not a good idea to follow a diet plan that causes loss of muscle mass, not just fat. Exercise encourages muscle building which accelerates metabolism and burns more calories even when you’re done with the workout.

When considering any diet plan, you should ask yourself  “Is this diet something I would be willing to do every day for the rest of my life?”

It’s simple; you shouldn’t consider some diet plan a temporary solution, but an inseparable part of your lifestyle. That way, you won’t feel like it’s some sort of obligation, but a normal part of life.

At the end of the day, weight loss isn’t a temporary solution either, once you lose weight you have to keep it off. This is why the diet choice is important, it should be an eating plan you are willing to follow for many years to come, which only intensifies the need for a well-balanced program.



Acknowledge and Address Your Bad Habits

The ideal diet plan for weight loss is the one that makes you feel like you’re not on a diet at all. For many people, diet plan symbolizes limitations and they heighten desire or cravings for foods they are not supposed to eat. Bad eating habits only intensify in these instances.



All of us have bad eating habits, but they differ from one person to another. The most common bad habits include:


  • Using Plates Or Bowls That Are Too Big – This bad habit makes you overeat unknowingly.


  • Late-Night Snacks – Eating late at night is never a good idea if you want to lose weight. Late-night snacks, usually involve unhealthy options such as ordering a pizza.


  • Endless Snacking – Some people have a habit to snack all the time and they usually opt for high-calorie foods full of empty carbs.


  • Skipping Meals – A common mistake that people constantly repeat is to skip meals in order to lose weight. When you start skipping meals your metabolism starts slowing and the body doesn’t get enough energy.


  • Emotional Eating – Food serves as a coping mechanism to some persons. Both positive and negative emotions can cause people to eat more than they should.


  • Eating Too Fast – When you’re eating too quickly, your brain doesn’t have enough time to catch up with the stomach. The brain doesn’t signal that you’re full until 15-20 minutes after you started eating. So, when wolfing down your food, it’s easy to eat way more than the body really needs.


  • Eating Too Much Junk Food – People eat junk food because it’s convenient for them and they believe healthy meals require more money and time. Regardless of the reason, junk food doesn’t provide much-needed nutrients and it is leading dietary mistake that causes weight gain.


Take a few moments to identify your bad eating habit(s).  Sometimes we aren’t even aware of these bad habits. Look for a diet plan that helps you identify common mistakes in eating and helps you overcome them successfully.

Don’t look at these bad habits as something you’re giving up, but as obstacles that are preventing you from reaching target weight goal. Regardless of the plan you choose, focus on progress instead of perfection and strive to slowly improve* eating behaviors.



Structure or Flexibility

Different people need a different approach to a diet plan, we’ve already established that. This isn’t just about the selection of foods but also intensifies the need for select a nutrition program that suits you best.

Some people prefer structured plans which vary in length and usually come with lists of meals to eat every day, portion sizes, and snacks. These plans help them stay on the right track, particularly if the person can’t control his/her bad habits.

On the other hand, some individuals prefer flexible diet plans which allow them to make their own choices through the implementation of food groups recommended by that nutrition pattern.

For example, a vegan diet isn’t a structured, but a flexible plan and a person has the liberty to adjust their diet by implementing fruits and vegetables of their choice.

Whether you should go for a structured or a flexible diet plan depends on you and your needs. That being said, you should make sure the diet plan of your choice allows you to consume enough food and calories to combat hunger and keep you full for hours to avoid undermining your weight loss effort.



Your Appetite

Whichever diet plan you follow, appetite control is essential to long term weight loss. Meals should not be skipped, but they do need to be controlled, and that’s easier said than done.  

Skipping meals actually forces your body to go into a starvation mode. It slows down the metabolic rate to preserve itself and makes the fat burning process more difficult. However, you will  need to reduce calories.

I am a big believer in “success breeds success,” and I think it’s important to get your weight loss journey off on the right foot by losing weight without hunger, right from the start.  That initial easy weight loss is like a shot in the arm, lifting your mood and motivating you to get to your goals without second-guessing yourself (which often leads to “falling off the wagon”).

There are many weight loss supplements available, but make sure you read reviews to see how well it’s actually worked for others.  And of course, you need to make sure it has superior, effective ingredients, and it’s guaranteed.



If You Know You Need an Edge

If you need something to kill your appetite so you can get the pounds off, and are willing to dedicate yourself to changing your eating habits,  I recommend The HGC Triumph Program.  HCG Triumph is the official HCG diet company, and their diet and FDA-approved supplements are designed for rapid weight loss.  I lost weight (almost too well) on this diet, and for me, it was well worth the effort.

By following the HCG Triumph program and using their supplements, you will have success with your weight loss, and thus be motivated toward continued success (which is so important)  I believe this is program that can make this weight loss attempt your “best and final.”



Do Some Research

In order to slim down successfully and keep it off, you should get informed about different diet plans instead of focusing on one program only. We usually find some plan interesting and only learn a few things about it while completely overlooking all the others.

It’s better to get informed about different eating patterns and then opt for the one that best fits you and your goals, needs and preferences .



What’s Next?


For a rundown of the most common diet plans used for weight loss, read my post, “An Overview of Popular Diets – Which is Right For YOU“?



Thanks for visiting and reading …

I hope this article provided you some helpful ideas.  I welcome your comments below.




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Get Gardening to Lose Weight and Gain Health

Get Gardening to Lose Weight And Gain Health!




The Garden is a Great Place to Achieve an Effective Mind/Body Workout and Help You Drop Some Pounds.


According to the Centers for Disease Control, gardening is compared to “moderate cardiovascular exercise.” Gardening 30 to 45 minutes a day can burn 150 to 300 calories. This isn’t just standing there watering the flowers, but weeding, digging, hoeing, raking and planting. And there’s nothing like being at one with nature to help create a calming, relaxed state of mind while you let go of the pressures and anxiety of everyday life.

A recent South Korean study, published in the journal HortTechnology, found that some gardening tasks qualify as moderate-to high-intensity physical activity.

The researchers asked 15 college-aged students to complete 10 gardening tasks on two separate occasions. They did five tasks on each occasion for five minutes each, with five-minute breaks in between each one. The tasks included digging, raking, weeding, mulching, hoeing, sowing, harvesting, watering, mixing growing medium, and planting transplants. The researchers also asked participants to wear devices that tracked their heart rate, calorie burn, and oxygen consumption.

When the researchers measured the results, they found that all of the tasks were considered moderate- to high-intensity physical activity for the volunteers. (One word: Yay!)

Some of the activities were more intense than others: Digging was the highest-intensity job. Next up was raking, followed by weeding, mulching, hoeing, sowing, harvesting, watering, and mixing growing medium. Planting transplants was the lowest-intensity job.

There are some extenuating circumstances that can make these results vary from person to person, such as differences in the type of garden tools, gardening methods, gardening conditions, and garden size can all impact the results. However, the point remains: Gardening is, in fact, a legitimate physical activity that can help you lose weight!

…But you didn’t need a study to tell you that, did you?  So let’s get down to the nitty-gritty  of how you lose weight with gardening.


How Gardening Helps You With Weight Loss


According to the University of Virginia, gardening rates up there with other moderate to strenuous forms of exercise, like walking and bicycling. It all depends on what gardening task you are doing and for how long. Like any other form of exercise, you have to be active for at least 30 minutes for there to be a benefit.



Gardening = Exertion



While enjoying yourself in the garden, you are also working all the major muscle groups: legs, buttocks, arms, shoulders, neck, back and abdomen. Gardening tasks that use these muscles build strength and burn calories.

Besides the exertion involved, gardening has other pluses that make it a good form of exercise and calorie burning. There can be a great deal of stretching involved with gardening, like reaching for weeds or tall branches, bending to plant and extending a rake. Lifting bags of mulch, pushing wheelbarrows and shoveling all provide resistance training similar to weight lifting, which leads to healthier bones and joints. Yet while doing all this, there is minimal jarring and stress on the body, unlike aerobics or jogging.



Burning Calories Without Thinking About It


Losing weight requires you to burn more calories than you consume and so the amount of weight you’ll lose gardening depends on several factors including your size and the task you are performing.


Some general examples from Iowa State University, below, show how some of the more strenuous gardening tasks can really burn calories.

  • Digging Holes – Men: 197 calories, Women: 150 calories
  • Planting – Men: 177 calories, Women: 135 calories
  • Weeding – Men: 157 calories, Women: 156 calories

The National Institute of Health lists gardening for 30 – 45 minutes in its recommended activities for moderate levels of exercise to combat obesity, along with biking 5 miles in 30 minutes and walking 2 miles at the same time.



But Wait – There’s More!



Research is showing that gardening for just 30 minutes daily will help:

  • Increase flexibility
  • Strengthen joints
  • Decrease blood pressure and cholesterol levels
  • Lower your risk for diabetes
  • Slow osteoporosis



Getting The Most Out of Your Gardening Session


It takes at least 30 minutes of exercise several days a week, to really receive any health benefits from gardening. However, researchers are now saying that you can break that 30 minutes up into shorter active periods throughout the day. As long as each activity lasts at least 8 minutes and is of moderate intensity when you total them up to 30 minutes per day, you’ll reap the same rewards as if you had been gardening for a half hour straight. So you can do a little weeding in the cool of the morning and go back out to the garden in the evening to prune and trim.

Start slowly, if you’re not used to the exertion. Lift properly, by using your legs. Vary your tasks and your movements and make use of the major muscle groups, to get the most benefit. Aches and pains aren’t necessarily a sign of a good workout. Your muscles may feel tired, but they shouldn’t hurt unless you’re using muscles you haven’t worked in a while or you’re using them wrong.

Gardening isn’t usually enough exercise to forsake your daily walk or swim, but it’s nice to know those tired muscles you feel after turning the compost are actually something good you did for your body and your health. As with any other form of exercise, check with your doctor first, if you’re not used to strenuous exercise. Make sure you incorporate a little stretching before and after gardening and take things slowly in extreme heat. We do a garden for the pleasure, after all. Getting in shape and losing weight are just the icing on the cake.



Final Thoughts


Gardening gets you moving in an enjoyable way is a great strategy for staying healthy, especially for those who are attached to their desks most of the week. Gardening also forces you to get outside and dig around in the dirt, which will do wonders for your body.  It’s an excellent form of functional exercise, incorporating many of the elements of a moderate to intense fitness routine. Stretching, pushing, pulling and lifting incorporate multiple muscles at one time and improve the quality of your overall fitness level.

Gardening also helps improve balance, flexibility and sharpen your senses. The movements, the sights and smells are all part of the healthy benefits while you tend your green space. 

The fresh air, focusing on tending your garden and unplugging from technology all open the door for more creativity, too. Gardening helps you connect with the earth, your body, mind and spirit, which allows space for relaxation, stress-reduction and creative thoughts.  Immersing yourself in nature is a natural relaxer and helps boost those endorphins, which help you feel better, help you become more grounded, centered and relaxed.

By the way, if you don’t have access to a garden, you can volunteer at a local park in the neighborhood; it’s a good way to give back to the community, and benefit physically and mentally at the same time!

So what’s stopping you?

By the way, if you or someone you know is new to gardening, you’ll love this Beginner’s Illustrated Guide to Gardening: Techniques to Help You Get Started by Katie Elzer-Peters.  It’s a one-stop, easy to understand, beautifully designed book with step-by-step instructions and photographs for every important gardening and landscaping technique.



Thanks for visiting and reading …

I hope this article provided you some inspiration to get out in the dirt.  I welcome your comments below.

For an excellent selection of anything and everything you need to get gardening (and things you didn’t know you needed!), check out  Amazon’s Gardening Products!







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Should You Buy an Electric Bike?

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Should You Buy an Electric Bike?

Should You Buy an Electric Bike?



Electric bikes sound space-age yet they’re simple in concept. These modern marvels are akin to your favorite two-wheelers and are equipped with battery-powered electric motors that help propel you, all or part of the time. E-bikes as they’re often called, are popular because they’re quiet, non-polluting, and can make cycling a lot more fun for a lot more people.

(Photo above: Cyclamatic CX2 Electric Foldaway Bike)



Electric Bikes Offer a Helping Hand


For example, they’re ideal if you’d appreciate a little boost when climbing hills, fighting headwinds and riding for transportation or distance. Commuters find that the motor provides enough extra oomph to eliminate sweating.



In fact they typically generate from 100 to 700 watts, which is a lot (750 watts is about one horsepower, 350 watts is the average a pro cyclist can sustain for an hour). So, you arrive at work calm, cool and collected. Plus, the motor makes it easier to carry the extra weight of your work clothes and lunch, laptop, cellphone, etc. ( photo right is of DJ Bikes’ Electric Bicycle )





Electric bikes are wonderful for other uses, too. They’ll let you keep up so you can enjoy riding with a significantly fitter person. They’ll let you travel further with a lot less effort so you can consider biking places you used to drive to. And, they make it possible to do things you might not be able to without motorized assistance, for example, pulling a trailer with the kids or groceries in it. Once you go electric you’re sure to find that it makes your everyday life easier and more convenient.


No Special Requirements

Because electric bikes are classified as bicycles, no license, registration and insurance are required, saving you a bundle (and there are no gas costs and only cheap, basic maintenance needs). What’s more, these zippy (top assisted speed is about 18 mph) bikes let you sneak around traffic jams, are a breeze to park and the most common battery type used, Lithium Ion, can be recharged in a few hours so the bike’s always ready to roll. These advantages have prompted many city dwellers to buy battery bikes as a viable and hip transportation alternative to the automobile.


Great for Fitness and Fun

Don’t think that you won’t get any exercise buzzing around on your assisted steed, either. You’re repaid for pedaling with longer battery life (ingeniously, some models also use the energy produced by braking to recharge the battery). Plus, it feels great to pedal when it’s so easy to, so most e-riders actually pedal a lot. Some even ride their green machines as much for fun and staying in shape as they do for basic transportation. It’s nice knowing that you can head out to parts unknown unconcerned that you might tire out and not be able to pedal home. No worries. Just let the motor assist lend a helping hand!


Understanding the Different Types


There are two basic categories of electric two-wheelers:


Pedal assist (also called pedelec) is an electric bicycle on which you must pedal in order to use the motor. It’s just like a conventional bicycle except that there’s a motor that senses that you’re pedaling and kicks in to aid the pedaling effort. It feels like you have the best tailwind of your life on a permanent basis.  Example photo above is of the Onway City Electric Bicycle with Pedal Assist.



Power on command is an e-bike equipped with a motor controlled by a throttle. On these electrics, you don’t have to pedal to benefit from the motor. When you want power, just crank the throttle and away you go. You’ll be able to accelerate in the middle of a corner thus increasing traction. Of course, the less you pedal, the sooner you run out of juice in the battery. So, it’s best to help the motor by pedaling.


Example:  ANCHEER Electric Mountain Bike


Besides the motors, electric bikes usually come equipped with comfortable seats and handlebars, flat-resistant tires, wide-range gearing and quick-release seats for easy adjustment.

You’ll find other nifty features on some models such as fenders, removable batteries, anti-theft alarms, sturdy kickstands and built in locks and lighting systems. It’s also possible to add other accessories you like to your e-bike should you want a bell, mirror or back carriage rack and pack.


Example:  Utheing Universal Adjustable Back Carriage



Example:  Arltb Bike Rear Bag



If you already have a bicycle you like for getting around that you’d like to upgrade to electric power, you’ll be happy to hear that there are also electric-bike conversion kits available.


Example:  Esright Electric Bicycle Conversion Kit



Which E-Bike Type is Best?


Both types of e-bikes work great and the best way to choose is to check some out. Keep in mind that they’re essentially still basic bicycles, so the things you would consider when shopping for a standard bike apply when looking for an e-bike, too. For example, what kind of drive train do you want? If you ride long distances with hills, you’ll probably want a bike with more gears than someone who sticks to flat pavement and shorter routes.

Likewise, how much braking power do you want? If you ride in wet, sloppy conditions you’ll appreciate all-weather, low-maintenance disc brakes. If you prefer not to bike in bad weather, you’ll be fine with standard rim brakes.

Other considerations to think about include whether you want suspension to smooth rides and enhance your comfort, how much carrying capacity you need, whether you want maximum flat-tire resistance and on-road/off-road capacity out of your wheels and tires or lightness and agility for easier pedaling.

And, there are other intriguing options. We already mentioned electric-motor kits to motorize almost any bike. There are also folding e-bikes that make storage and parking easier and even let you collapse the bike for tossing it in the trunk of a car should you need to catch a ride home. Another interesting product is an electric trailer that actually pushes you along, a setup that lets you simply remove the trailer anytime you want to ride your bike without power.


Motor Matters

As you shop for your electric bike you’ll also find a wealth of technical information on motors. How much power do you need? Does it matter where the motor is located? Here’s some information to help you weigh the pros and cons.


Motor Location

Motor location varies widely and goes a long way toward determining how your electric bike rides. The motor and battery are relatively heavy components on a light bicycle, so their weight affects steering, cornering, acceleration and aerodynamics. The motor’s position relative to the drivetrain also affects what drivetrains can be used as well as their function. We’ve shown the placement and the pros and cons of common motor locations in the chart below.


Motor location pros and cons
    Pros Cons
Front motor Balances bicycle weight distribution between drivetrain and motor. Motor weight puts a strain on fork and head tube.
Compact motor form (in front hub).
Front wheel-drive traction.  
Mid-bike motor Puts weight just where you want it. Often requires a non-standard frame. This may look odd or require hard-to-find components if you need to repair anything.
Any drivetrain possible (allows internally geared hubs). May reduce available bottle mounts.
Doesn’t affect wheels, easier acceleration.  
Rear motor Allows regenerative braking. Bicycle weight placement favors a sitting position. Standing and high-speed cornering trickier.
Stable mount. Not compatible with internally geared hubs.

How Much Power?

How much power do you need? Will a 250-watt motor be underpowered? Do you need 700 watts? It’s important to realize that comparing watts is not necessarily comparing apples to apples. One manufacturer may list peak (maximum) wattage while another may list continuous (power consumption in a normal condition) wattage. More isn’t always 100% better.

What’s more, wattage isn’t torque. Without getting too scientific, we can explain torque as the amount of twisting force that your wheel applies to accelerate — it’s the amount of force that turns into acceleration. Wattage measures the amount of energy expended when velocity is held constant. This means that a bike with a lower wattage could provide more torque and thus feel faster and zippier than a bike with a slightly higher wattage (because the 20mph speed limit on electric power will eventually handicap the higher wattage motor). And neither consideration fully takes bike weight into account.

The takeaway is that you shouldn’t value a high-wattage engine over all other factors. Come in, test ride a few bikes and talk to us about which bike is right for you.



Electric Bike FAQ’s


Can I ride an e-bike in the rain?

Yes.  Electric bikes come waterproofed right from the factory. As long as you don’t submerge the whole bike in a lake, you won’t have a problem.


How fast can I go on an electric bike?

Most electric bikes have a top assisted speed of 18 to 22 mph. Above that speed, the electric shuts off.


Bike to work without even breaking a sweat!


How far can I go on one charge?

Electric bike range varies from 15 to 60 miles by model. How far you go on a single charge will also depend on your weight, the weight of your cargo, the terrain, and wind. How much you pedal and which power setting you use (if any) also affect range.


How much does it cost to operate an electric bike?

Based on the price of electric, it typically costs 6 to 14 cents a mile to charge and maintain. Compare that with a car at over 50 cents a mile.


Will a conventional bike keep me in better shape?

Yes — but only if you use it as much as the electric bike. Many e-bike users find that the electric’s benefit on hills and into wind eliminates their fear of riding and gets them out on the bike when they otherwise might not ride. Some are more fit because they ride more often. 



Final Thoughts



To summarize, here’s why electric bikes have become so popular:


Getting Around Benefits



  • As a commuter, you won’t arrive to work sweaty and out of breath. You’ll arrive refreshed and relaxed with no need to shower or change clothes before work.


  • Parking becomes a breeze! You no longer have to circle the block in search of a spot or pay for expensive city parking. Simply lock your bike up and be on your way. Just one of the many benefits of electric bicycles!


  • No more waiting in traffic. Reduce stress and exposure to polluted air by not spending hours parked on the road!


  • Sometimes an electric bike can beat the speed of public transportation! This is a great alternative to your usual commute.


  • Wake up with a refreshing bike ride instead of a car ride that lulls you back to sleep. The fresh air will help you start your day off right!



Health Benefits


  • Even with the electric motor, you will become more active and achieve your fitness goals by manually pedaling when you can and switching to the electric motor when you are tired.


  • Rather than having a regular bike collect dust in your closet, you’ll find yourself looking forward to the next ride on an electric bike because of the reduced pain point of not having to always pedal.


  • Biking helps improve coordination! This keeps your mind sharp and can impact all areas of your life – from interaction with energetic, young loved ones to general physical ability.


  • Even if you haven’t ridden a bike in years, it’s a skill that is easily picked up again. The electric motor is there for you to rely on in challenging moments on the trail!


  • You’ll find yourself spending more time outdoors in the fresh air.


  • Your commute will be less stressful, resulting in a calmer beginning to your work day that will carry through until it’s time to bike home. The benefits of electric bicycles are endless!


Example:  the EVELO Luna is the classic cruiser bike, designed  to be perfect for more than just the beachfront boardwalk. The deep step-through frame provides super-easy on-and-off access, while the swept-back handlebars keep the rider in an upright sitting position. Its well-designed seat combines support with maximum comfort. It is popular with both men and women. The Luna has exceptional cargo capacity, an optional 500W motor, available fully automatic transmission. The Luna can take you just about anywhere!



Lifestyle Benefits


  • The convenience of the electric motor will encourage you to take longer, more daring bicycle trips without the consideration and fear in having to pedal all the way back.


  • Your average commute per day will only cost you around 5 – 8 cents. Over one month, that’s only $1 – $2!


  • If you have a car, you will put less wear and tear on it by driving it less in favor of cycling.


  • Take a weekend trip to the country or spend a day exploring.


  • Electric bikes make any sort of errand easy and quick. Take your child to school. Pick up groceries. Optional rack bags or a bike trailer provide all the carrying power you need.



  • Effectively flatten out hills with the help of the electric motor – just another one of the many benefits of electric bicycles!


  • If your significant other loves to cycle, but you find it hard to keep up, an electric bike helps you spend more quality time together.


Financial Benefits


  • Save money on gas


Video featuring the EVELO Luna:




So, should you buy an electric bike?  I think the answer is a resounding “yes”!  In fact, my husband and I are in the process of shopping for electric bikes, and we’ll be out enjoy the fresh air on them shortly. 



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About Me

The Fat Loss Diet I Recommend





The E-Factor Diet  teaches the hidden factors that prevent people from losing weight.  For me, this has been the diet program that trumps all others.






Instead of recommending simple solutions like “eat better” and “exercise more”, The E-Factor Diet focuses in on the core problems with weight loss programs, and works for both large and small weight loss goals, and for maintenance.  Just simply, it works.


The author is John Rowley, a coach for celebrities and a fat loss expert, and he has a unique understanding of the effects caused by different foods.  By learning and practicing this system, you can take control of your cravings and maximize weight loss.  You will feel satisfied, in-control, and you will see the results from this program.


How Does The E-Factor Diet Work?


The E-Factor Diet program focuses on 4 factors that help you lose weight:


  • Energetic Factor – Foods high in sugar and carbohydrates.
  • Endothermic Factor – Foods that unlock your fat-burning hormones and “eat” up all your fat. These hormones do a lot of their work while you sleep.
  • Enzymatic Factor – Foods that increase your digestive power. Yeast builds up from eating processed foods or taking antibiotics (known as “gut bugs,” which we’ll talk more about in a moment).
  • Enjoyment Factor – Focuses on enjoying every meal you eat. Otherwise, you’ll never stick to it.


The first group of “E-Factor Foods” are called energetic foods. Three of the most common breakfast foods we eat are not in this category, which means we’re shooting our daily energy supply in the foot before we even get off the ground.


If you’ve ever woken up in the morning, had breakfast, and still felt like you needed a few more hours of sleep, then The E-Factor Diet claims this is caused by eating the wrong foods in the morning.


The perfect breakfast foods are classified as “endothermic” foods. An endothermic reaction absorbs heat from its surroundings (as opposed to an exothermic reaction which expels heat into its surroundings).


When it comes to food, eating endothermic foods can kickstart your body’s natural fat burning processes.


Another important lesson in The E-Factor Diet is avoiding histamine. Your body produces histamine naturally. Histamine can cause certain parts of your body to become inflamed and bloated. When you eat certain histamine-producing foods, you can temporarily look larger than you actually are. By cutting these foods out of your diet, you can instantly start looking leaner.


There are also two more food groups that play a critical role in weight loss: enzymatic foods and enjoyment factor foods.


You don’t have to memorize the list of energetic or endothermic foods. Instead, The E-Factor Diet lists them all for you for easy reference.


By carefully balancing all of these different aspects of your diet, you can enjoy proven weight loss results, reduce cravings, and achieve a better body – even if you don’t change your exercise routine.



(Important!) You Will Not Go Hungry


The E-Factor Diet is not one of those diet plans that leave you starving or allow you to eat only a few selected foods. Instead, inside this guide you’ll be taught how to retrain your body to crave only foods that are good for your weight and health. Once you undergo his diet system, you’ll feel more energized, get a trimmer body, and have a better metabolism and hormonal balance.



The E-Factor Diet is a Great Value –

all of these items are included in the program:

The E-Factor Diet


The Weight Loss Handbook – This easy-to-understand book will share to you the principles and blueprint of the E-Factor Diet system.

The Grocery Guide – This is very handy – it will give you a complete list of simple and tasty foods that you need to consume to optimize your weight loss potential.

The Meal-Planning Blueprint – This will show you exactly what foods to eat and the exact times to eat them – no guesswork needed.

The “Cheat Your Way Trim” Guide – This guide will help you indulge in your favorite foods and desserts without the guilt of messing up your diet.



There are also several free bonuses included in the program:


  •  Want to eat out, but don’t want to mess up your diet? The “E-Factor Diet Fast Food Guide” will show you exactly what and what not to eat in, well, fast food chains.
  • The second bonus contains tons of fat-melting smoothie recipes that are easy and quick (around 3 minutes) to prepare.
  • You’ll also get “The E-Factor Diet All-Day Energy Secrets” guide which gives you tips on how you could make your body increase its production of energy-boosting hormones.
  • Another bonus item is an online seminar about joint recovery. Inside this seminar you’ll learn how to guard your joint health over time, as well as the truth behind over-the-counter dietary supplements for joints and organic nutrients designed to ease joint pain.
  • You’ll also be eligible for John’s E-Factor Elite Support Community for a full year, as well as the opportunity to contact John and his team via email for additional support.


My Thoughts


If you’re one of those people who has disappointed with your past weight lost efforts and thinks there’s nothing new under the sun that can help you in that department, this program is for you.  I have found The E-Factor Diet to be an innovative diet system that sheds new light on how the human body processes food and either stores -or releases- fat, and I promise you that The E-Factor Diet will surprise you with simple and proven fat-shedding techniques that you haven’t tried before.


 Your Peace of Mind – The 60 Day Money-Back Guarantee 

This diet is that missing piece to the weight loss puzzle, and it’s a terrific value.  As an added assurance, the E-Factor Diet is sold through a large company called Clickbank, which offers a full 60 day money-back guarantee on all of its products.


You can see a great  video about The E-Factor Diet here.



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