Women had always been conscious of their weight. The trend for some had been to look pencil-thin to be called beautiful. Still, there are some women who prefer to look “healthier”, meaning, not being too skinny, balancing their weight with their actual height.

Some women who wanted immediate results on their dieting scheme tend to crash-diet, meaning they deprive themselves the needed food by their bodies.

For those who starve themselves, they usually are the ones who are most prone to binging, thus, packing on more pounds than they had shed during their limited food intake.

Below are some tips on dieting to help eliminated or lose weight the safe and effective way.

Eat small meals. Most people, especially women, tend to eat when they are bored or have nothing else to do. Some use food to console or reward themselves over some things or events in their lives.

The best way to limit food intake is to eat only when hunger strikes, and in doing so, by taking only small meals. If an individual is used to eating 3 slices of bread, cutting it down to 1, as a starter, would be a good idea.

By cutting down the amount of food intake, but taking it more frequently, the individual would not feel that he or she is hungry since they are still ingesting food when need, though at an amount which is much healthier.

For example, instead of skipping eating breakfast and then eating a big lunch, it would be best to eat breakfast and then eat a smaller lunch.

Choose the foods to snack on. Office workers tend to snack on sugary goodies available on vending machines in their offices. What an individual has to do to limit the temptation to snack on these is to store nutrition packed foods such as the following:

1.Dried fruits (raisins, figs, apricots)

2.low-fat Granola bars

3.whole wheat pretzels

4.puddings which are low-in fat

5.power bars

6.low-fat popcorns

7.dry-roasted mixed nuts

qEat foods high in fiber. Recent studies have shown that an increase in the intake of fiber-rich foods can contribute to weight loss. Fiber aids in the digestion process and makes an individual feel fuller at a much longer period of time, thus contributing to the decrease in the urge to eat.

Foods high in fiber includes apples, pears, whole grains like pasta and wheat, lima beans and turnip green.

Drink lots of water. Water replaces lost fluids in the body. It likewise aids in the digestion process. Drinking at least 8 glasses of water a day may reduce pangs of hunger since it makes the individual feel fuller, thus minimizing the urge to eat.

It also flushes our toxins in the body and aids the kidney to function properly.

It would be advisable to carry or have water nearby all the time. Office workers might want to have a container of water on their table so as to remind one self to drink.

During small walks or jogs at the park, it would likewise be advisable to carry a jug of water for easy reach.

Stress and sleep levels. If an individual who wants to lose weight deprives one self of the much-needed sleep, he or she might feel tired and sluggish during the day. Such fatigue might be confused with hunger or the need to eat, thus a weight losing idea buster.

Sleep at least 8 hours a day, or whatever number of hours best suits the individual. It has been noted by some researchers that the ideal number of hours of sleep varies from person to person.

Teenagers whose growth hormones are kicking, might need at least 10 hours of sleep, while older people feel re-charged and rested on a four-hour sleep.

Stress on the other hand is said to promote a physiological change which might make loosing weight a hard task. A stressed body releases a hormone called cortisol. Said hormone encourages build up of fat cells in the abdomen as a result to response of the body to stress.

Still, the idea of loosing weight should be done only for some very important matters. If issues of weight cause some health problems, it would be good idea, but to want to loose weight (even if one already feels satisfied with his or her looks) just because others told you so to look beautiful would not be very wise.

Live a healthy life and be happy.

We find out how our dedicated dieters art doing on their plans from Tesco Diets - and smooth out their weight-loss niggles.

The GYM HATER

It can be difficult to squeeze in workouts - but Tesco Diets helps make it easier to find the time to keep fit NAME: GENEVIEVE WESTOBY, AGE: 26, ORIGINAL DRESS SIZE: 14

“With the GI plan, I get to eat more than I normally would, which seems too good to be true! My main difficulty is fitting 30 minutes of cardio in every day, especially as I don’t get home until 9pm.”

EXPERT HELP Genevieve finds the Gi plan fulfilling because it contains foods to help maintain stable blood sugar levels between meals, thus reducing hunger. Any exercise will help in boosting her metabolism. As long as she aims to do 30 minutes of exercise throughout the day, a few minutes here or there will be just as effective as long exercise sessions and much easier to fit into her hectic schedule.

THE PARTY BINGER

Is it possible to party and still lose weight?

NAME: SARAH ASHFORD, AGE: 29, ORIGINAL DRESS SIZE: 12

“My diet really fits in with my lifestyle - I can eat what I like, within reason, as long as I stay within my plan’s limit. It’s only my busy social life that gets in the way - it’s not always easy turning down nibbles!

EXPERT HELP Sarah’s found the perfect plan to fit in with her social life. She can still enjoy meals out and the occasional after-work drink without damaging her diet. But if she chooses too many higher-total foods, she’ll find that her allowance is quickly used up. Instead of indulging in sugary or fatty nibbles, Sarah should aim to eat nutritious lower-total snacks such as dried fruit, crackers and low fat yoghurts.

The COMFORT EATER

It sounds impossible - but you can treat yourself and lose weight!

NAME: RUTH PEATCEY, AGE: 33, ORIGINAL DRESS: 16

“I’m happy to say I’ve already lost a few pounds. I’m actually finding the diet quite easy, and I don’t have to put having fun on hold to lose weight. The website is fantastic - I email in my weekly weigh-ins and write comments on how I’m doing. It really got into it. You even get emails back, giving tailored advice. My biggest hurdle so units a week and, although I’m not a big drinker, it’s actually been quite hard to stay inside that limit.”

EXPERT HELP Ruth has really settled into her plan and this is reflected in the great progress she’s made. She’s discovered healthy eating does not need to be a chore. There is nothing wrong with enjoying the occasional tipple as long as she’s careful about what she chooses. White wine spritzers or spirits mixed with diet drinks are lower in calories than beer or cider. I would also recommend having a glass of water between every alcoholic drink.

The NON STICKER

Think no diet can work for you? Tesco Diets really can make it happed

NAME: DONNA GOH, AGE:26, ORIGINAL DRESS SIZE: 12

“So for, I’ve found the website really easy to use, with a fantastic support element. The light choices plan is simple, with great recipes that don’t take too long to prepare. I know exactly what I’m allowed to eat, and the experts have given me an exercise plan too, which is a great motivator. I especially like the fact that there’s a phone number you can call for instant support. I think my biggest sticking point will be chocolate and the odd takeaway - and the fact that now, I have to eat three meals a day. I’m used to doing things like skipping breakfast and dinner and just having a big lunch, so this really is a complete lifestyle change for me.”

EXPERT HELP The plan has offered Donna the guidance she needed to revamp her eating habits. Now she knows what she needs to eat to meet her nutritional requirements, she can see just how easy and satisfying it can be to eat healthily. The varied, balanced diet she’s following will reduce the temptation to eat chocolate and other junk foods. If Donna is finding her cravings are getting the better of her, it would be a good idea to eat small meals regularly throughout the day - it’s the best way to reduce hunger and the likelihood of cheating.

In a woman’s world, strength training with weights has more misconceptions and myths than any other area of women’s fitness.

Basic Rules of Strength Training

Whoever is lifting the weight, be it male or female, the old rule will apply. So let’s get the facts straight right now and move on:

- Heavier weights performed with less repetitions will build muscle mass

- Lighter weights performed with more repetitions will build endurance, tone the muscle group worked without building mass

The average woman will experience a 20 - 40 percent increase in strength when lifting weights after several consecutive months of resistance training.Often women will complain of a small weight gain as well as experience a tight change of fit to their clothes, this will of course happen when they start to replace lean muscle mass with fat loss. A pond of muscle weighs more than a pond of fat. As far as the ill fitting wardrobe, this is because your body measurements change as you start to build your arms shoulders, and leg muscles. investing in some new clothes is a small price to pay for a long lean strong body. As far as the scale goes, I would avoid looking at the numbers. They mean nothing at all. It is better to keep track of your shrinking waistline and fat loss.

The same can be said for women that indulge in aerobic workout activities such as step classes, elliptical machines and stationary bicycle or outdoor cycling. With aerobic exercise, increasing the height of the step or overload due to resistance will also encourage muscle mass to occur rather than tone the legs, resulting in a toned, lean look. True aerobic training in the form of running, race walking and cardio classes at the gym will build your heart muscle which is something we should all be concerned with at any age.

So How Do women Build Muscle?

The true answer lies in our DNA. Our genetics have a large determining factor as to how we distribute our body fat and what ratio of estrogen to testosterone is in our body make-up. So, in a way we are already predisposed as to how our body responds to weight training and aerobic exercise in a certain way.

What Body Type Are You?

There are three classifications of body type for women:

Mesomorphs: Tend to be more muscular, this body type responds quickly to weight training and is more apt to gain muscle mass.

Ectomorphs: This body type tends to stay lean. Even with strength training, they are less likely to build any muscle mass, but will become stronger through lifting weights. Weight loss occurs more easily and they tend to NOT store body fat.

Endomorphs: This body type is more soft and round, often referred to as voluptuous. There must be a loss of body fat before this body type can see a difference in muscle tone due to strength training.

Research continues to prove that weight training is great for women. It builds body strength and helps to slow bone loss and osteporisis in some cases. However, most women continue to avoid resistance training out of fear of developing large muscles and losing their femenity.

No two bodies are alike it is important to remember that every woman will respond differently to the exact training routine. Never compare yourself to others you see at the gym. Focus on your individual results based on your age and body type. It’s not what you look like, but rather how exercise makes you feel and the quality of life it brings to you.

Pregnant women need milk and milk products for protein and calcium. You need extra calcium for your baby’s growing bones and teeth, as well as your own. Dieting during pregnancy is not recommended as it may result in a smaller and unhealthy baby, and it could also affect your health. Vigorous exercise is also not recommended.

Folate (known as folic acid when added to foods) is a B-group vitamin found in a variety of foods. Some breakfast cereals, breads and juices are fortified with folic acid. This will be listed on the nutrition label of these products.

As well as a healthy diet, it is also recommended that a folic acid supplement be taken prior to conception and for the first three months of pregnancy to reduce the risk of neural tube defects such as spina bifida. Folate taken over this period can prevent up to seven out of 10 cases of neural tube defects.

Eat four to six smaller meals a day instead of three bigger ones to help relieve the heartburn and discomfort you feel as your baby grows bigger.

Whether or not you’re pregnant, a healthy diet includes proteins, carbohydrates, fats, vitamins, minerals, and plenty of water. The U.S. government publishes dietary guidelines that can help you determine how many servings of each kind of food to eat every day. Eating a variety of foods in the proportions indicated is a good step toward staying healthy.

This is not the time to cut calories or go on a diet. In fact, it’s just the opposite - you need about 300 extra calories a day, especially later in your pregnancy when your baby grows quickly. If you’re very thin or carrying twins, you’ll need even more. But if you’re overweight, your health care provider may advise that you consume fewer extra calories. Healthy eating is always important, but especially when you’re pregnant. So, it’s important to make sure your calories come from nutritious foods so they can contribute to your baby’s growth and development.

Foods rich in protein such as lean meat and chicken, fish (aim for at least two servings of fish a week, including one of oily fish), eggs and pulses (such as beans and lentils). These foods are also good sources of iron.

Butter, ghee, milk, shrikhand, honey, fennel seeds, sweets made from jaggery rather than white sugar can also be taken in small quantity. Rice, pulao, Khichri, Murmure, Chapati, Bhakari, Paratha, Gujarati thepla are the items made from wheat and rice and are beneficial. Items such as bakery bread, bun, sandwich, pizza, handva, dhokla, khaman, idli, dosa, tomato, tamarind, curd, kadhi they increase the swellings and acidity. If such problems do not exist, you can take in small quantity. If you are allergic, do not take even if they are tasty.

During pregnancy, a woman’s body needs more iron than usual to produce all the blood needed to supply nutrition to the placenta. Good sources of iron are green vegetables such as broccoli and spinach, strawberries, muesli and whole meal bread.

Iron is more easily absorbed if it is taken in conjunction with vitamin C - either as a supplement or in citrus fruit or juice. Tea and coffee can interfere with the body’s absorption of iron.