30 Ways to Lose Weight Fast and Permanently

How can you lose weight fast and keep it off?  The majority of people in the United States are overweight, but how do you eat healthy, stay physically fit, and lose weight permanently? There are plenty of weight-loss diets out there, but what really works?

30 Ways to Lose Weight and Keep it Off

How do you lose weight? Everybody knows losing weight means cutting and burning calories, but here are 30 lifestyle changes to keep it off.

Everyone knows that the secret is cutting calories and burning calories but it also takes a change of lifestyle.  Losing weight and staying fit is not something that you can accomplish  sitting in front of the TV eating popcorn every night, but you can be successful if you are determined, disciplined and follow a plan to achieve your goal. Here are 30 great tips for changing your routine, in order to lose weight and keep it off permanently.

Exercise Pushup

Every weight-loss program should include physical fitness. Find a way to engage in physical fitness that is fun for you!

  1. Exercise 30 to 60 minutes every day, or if you are on a tight schedule, exercise several times during the day — for example, three 10-minute exercise sessions.
  2. Eat small meals often. Rather than eating one large meal and skipping meals, eat three healthy meals during the day, especially breakfast. Studies show that skipping meals causes can lead to overeating or snacking unhealthy foods later in the day.
  3. Eat fruits and vegetables. If your main entree is grilled, skinless chicken, and make the fruits and vegetables the largest portions on your plate and cut down on other foods.
  4. Weigh yourself every day. If you are conscious of your weight and the progress you are making, you are more likely to be successful.


    Keep track of what you eat and how much exercise you are doing and soon you will be aware of the cause of  weight loss or weight gain.

  5. Keep a journal, or food diary with you at all times.  Purchase a small notebook that is easy to carry in a suit pocket or purse. Practice being conscious of what you eat and recognizing particular situations or times of day when you are more likely to eat unhealthy foods. A food diary can help you make life changes.
  6. Remove unhealthy snacks from the house. This would include all fried foods, packaged snack items such as chips, pretzels, greasy pizza, buttery popcorn, etc, and sugary treats such as sugary sodas, candy bars, snack cakes, caramel corn, cookies, and ice creams or frozen treats. These foods are high in trans fats and have been found to trigger and increase the risk of many health problems and diseases.
  7. Store healthy snacks. After removing all unhealthy snacks from your home, be sure to fill your cupboard and refrigerator with healthy snacks.  The best snacks are organic fruits, vegetables, whole grain crackers, 100% juices, low-fat dairy products such as low-fat yogurt.
  8. Keep active with friends or family members, and plan physical activities together.  Have a physical fitness buddy to go bike riding with, play soccer, tennis, go to the gym, go dancing, etc. Choose activities several days a week that keep you moving rather than video-games or or movies.

    Cooking at home

    Cooking food at home is fun, helps to burn calories (rather than sitting around at a restaurant) and lessens the chance of making unwise choices. Be sure to have healthy foods in your refrigerator and eliminate packaged, high-fat or trans fat foods.

  9. Eat at home often rather than eating out at restaurants or fast food chains. When you eat at home you can control what food is available and eliminate unhealthy choices. Many restaurants typically provide more food than needed. If you have to eat at a restaurant, decide how much food you will eat and ask for a take-home box before eating. Box up the extra portions of food before eating your portion.
  10. Don’t use serving bowls. When preparing your food, put it on the plate instead of putting serving bowls on the table. Always serve yourself a little bit less than what you expect to eat. Bring the prepared plate to the table. Put away extra food that is left in the pot or pan before sitting down at the table.
  11. Fill up healthy. Always fill up on healthy foods throughout the day that are low in calories, such as celery, or fruit, so that when you are invited to eat a dessert or snack you won’t be as tempted or hungry.
  12. Make active choices to accomplish everyday chores.  Instead of going through a drive-through pharmacy to pick up your prescriptions, walk inside the store. Use a bike to visit a friend, instead of a car. Get down on your hands and knees and pull the weeds or scrub the floor, instead of using garden extension tools or a long-handled easy-clean mop. Walk the dog regularly.
  13. Never eat in front of TV.  Television viewing strongly affects how much and what people eat. People tend to continue to eat while watching.
  14. Vary your activities regularly in order to avoid exercise burnout. Walk, swim, dance, and engage in sports.
  15. Never eat from containers such as an ice cream carton, a Tupperware container, a package of cookies, or a bag of chips.  Instead, put the portion on your plate, and then put the container of food away. When you can see how much you’ve eaten on your plate you are less likely to eat more.
  16. De-stress before eating.  Engage in relaxation techniques before eating because stress causes people to eat more. Praying or saying grace before eating is not unwise. It helps to relax, surrender and let go of worries and eliminate stress. Other options are deep breathing exercises, meditation, stretching exercises, reading something amusing or humorous,  listening to relaxing music, and even chatting with friends and family about uplifting or inspirational thoughts or experiences.

    High fiber foods

    Starting the day with high fiber foods helps to reduce weight. What is high fiber? Fruits, vegetables, and whole grains such as oatmeal.

  17. Start with high-fiber or bran foods, such as oatmeal or high-fiber breads or bran cereals.  Studies show that people that start the morning with a high-fiber diet are less likely to gain weight.
  18. Buy a pedometer and add an extra 2,000 steps a day. On average, sedentary people take only 2,000 to 3,000 steps a day.
  19. Walk 30-minutes a day. Walk to the store, walk down the street and give a basket of fruit to a neighbor. Walk the dog. Studies show that those who regularly engage in walking are more healthy and physically fit.
  20. Plan a week’s groceries. To prevent impulse buying, always plan a week ahead and make a detailed grocery list.  Never go grocery shopping when you are hungry and have skipped a meal.  Last-minute trips to the grocery store can result in buying snack foods or tempting foods on display in the bakery, snack aisle, or deli section, that are not on your healthy foods list.
  21. Have a craving plan. If you feel hungry and are feeling a craving for an unhealthy food, then do something active.  Drink a full glass of water, call a friend, write in your journal, paint a picture, clean the house, engage in sports, read a book, or do something that does not trigger thoughts of eating. Keeping your mind and body active will help to eliminate cravings.
  22. Reward yourself. If you have lost weight, reward yourself with nonfood rewards, such as going on that vacation you’ve dreamed of, buying new clothes, getting a new haircut or purchasing something for your home. Spend time listening to your heart and finding out how to truly love yourself.
  23. Find an on-line buddy. Studies show that online weight-loss partnering results in more successfully achieving weight-loss goals.

    Couple wearing blue

    Studies on the effects of color and color therapy show that blue can be an appetite suppressant whereas red tends to increases the appetite.

  24. Choose blue.  Wear the color blue more often and decorate your home with it. The color blue is an appetite suppressant, whereas the colors red, yellow, and orange have been found to increase the appetite.
  25. Use small plates. Get rid of large dinner plates and buy small plates. You are more likely to pile on the food if your plates are over-sized.
  26. Throw out large clothes. When you have lost weight, give away or throw out clothes that are too large for you. Keep only the clothes that fit or are “snug” on you. If you always keep large, over-sized clothes you will be less likely to lose weight.
  27. Use a mirror. If you eat in a dining room area, keep a mirror hanging on the wall opposite where you sit.  If you watch yourself in the mirror while eating, you are less likely to overeat.
  28. Read labels. When buying foods in the grocery store, read the labels.  Do not buy foods that are high in trans fats or are high in cholesterol, salt, or sugar.  Do not buy foods that have added corn syrup, food coloring, or food additives.
  29. Season smartly. Use salsa to season foods or spices such as curry, turmeric, pepper, basil, etc., instead of heavy, high-fat sauces such as gravy or butter.
  30. Increase calcium. Calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and breaks down fat.






Jean E. DartThis article is written by Jean Voice Dart, M.S. Special Education from Illinois State University. Jean is a published author and has written hundreds of health articles as well as hosting a local television program, “Making Miracles Happen.” She is a Registered Music Therapist, Sound Therapist, and Master Level Energetic Teacher, and is the Executive Director, founder and Health and Wellness Educator of the Monterey Bay Holistic Alliance. The Monterey Bay Holistic Alliance is a registered 501 (c) 3 nonprofit health and wellness education organization. For more information about the Monterey Bay Holistic Alliance contact us or visit our website at www.montereybayholistic.com.

Disclaimer:  The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.




Teens Not Physically Fit – New Study Reveals

Are our teens getting enough exercise? Do they eat a healthy diet?

A recent research study from the National Institute of Health shows that only 50%, nearly half, of all adolescents in the United States are participating in physical activities five or more days a week and only one out of every four adolescents eat fruits and vegetables every day.


Adolescent Health Fitness.jpg

A study from the National Institute of Health showed teenagers engage in limited physical activity and a diet lacking in fruits and vegetables. Click, copy, download, save and share.

The survey studied 10,000 students from 39 different states ranging from eleven to sixteen years of age.  Students were questioned about their daily physical activity, the amount of time that they spent using a computer or watched television, their emotional and psychological health,  and their diet and nutritional habits.  Researchers determined if their was a correlation between emotional health and physical activity.


Researchers determined that only one in every four adolescents (25%)  were demonstrating healthy patterns of high physical activity combined with eating lots of fruits and vegetables and lower intake of snack foods. Those who were exhibiting healthy life-style patterns also were more healthy emotionally and psychologically.

Nearly half, 47% of the teenagers were engaging in a small amount of physical activity and consumed a diet lacking in fruits and vegetables.

Dr. Ann M. Davis, a professor of pediatrics at the University of Kansas Medical Center said that teenagers today are “extremely sedentary and they have terrible diets for a variety of reasons.”

“Unhealthful” students comprised about 26% of those surveyed, and tended to spend most of their time in front of the computer, eating more sugary snacks and less fruits and vegetables than others, and were most likely to be underweight and have symptoms of depression.  Early unhealthy lifestyles can lead to heart disease, depression, high cholesterol, obesity and other serious health problems later in life.

Of the 27% who were determined to be “healthful students,” nearly 65% reported exercising more than five days a week, and least likely to spend significant time in front of computer screens or to eat sweets, soft drinks and packaged snack foods that are high in trans fats.


Children naturally like to move and be physically involved. Parents can help by turning off the television, limiting computer access, or arranging for and scheduling physical activities such as swimming, tennis, basketball, dance, etc.  Parents can remove packaged foods and sugary snacks and soft drinks from the home and replace them with organic healthy foods such 100% fruit juices, fresh fruits and vegetables, and raw nuts.  Parents are role models and by changing their lifestyles and diets, they can encourage and prevent children and adolescents from having serious health problems as adults.  However, this must start at an early age so that when children become older teens and young adults they will make wise, healthy choices.

Study: No Difference – Active VS Inactive Video Games

Do active video exercise  games increase help to boost physical fitness in children?  Is WiiFit effective in improving health and fitness in children? Surprisingly, current research says “No.”

Are Wii Fit? - Active Video Games

Are Wii Fit? Do Active Video Games Really Make a Difference in Physical Fitness?

According to the Centers for Disease Control and Prevention, children and adolescents should get at least one hour of physical activity each day.

What Exactly Was the Research Study?

Previous research on the effectiveness of active video games, has suggested that active video games lead to an increases in children’s physical activity.

However, in a recent study at Baylor College of Medicine in Houston, Texas, researchers gave 78 children between ages 9 and 12 Wii game consoles and monitored them for 12 weeks. The kids were split into groups in which they received either two “active” video games – including “Wii Fit Plus” and “Dance Dance Revolution – Hottest Party 3” – or two inactive games, such as “Mario Kart Wii” or “Madden NFL 2010.”

Children Wii FitWhat Can Be Concluded From the Research?
The study was published in February 2012 issue of Pediatrics magazine.  The conclusion by the researchers was “These results provide no reason to believe that simply acquiring an active video game under naturalistic circumstances provides a public health benefit to children.”

“Frankly, we were shocked by the complete lack of difference,” said Dr. Tom Baranowski, professor of pediatrics at Baylor College of Medicine, the lead researcher and author of the study.

Dr. Jacob Barkley,  who was not involved in the study but who is an exercise scientist from Kent State University in Ohio, told Reuters, “Maybe the Wii isn’t going to increase physical activity a whole heck of a lot, but it might increase caloric expenditure a little bit more than a traditional sedentary video game, and if you do that on a daily basis that could have a cumulative effect that might be beneficial.”

Children ExerciseFor any type of physical fitness program to be effective with children or adults, a disciplined plan and exercise schedule is needed, and supervision is needed.

Merely purchasing the Wii active games and allowing children to choose to do them with no monitored exercise plan or schedule, will not most likely provide the exercise needed to see dramatic improvements in health.

The Physical Activity Guidelines for Americans recommend 60 minutes of physical aerobic activity daily for children ages 6-17 (there are no specifications for those five and under).

Wi Fit Videogame

The majority of the time spent exercising should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days a week. Children and adolescents should include muscle- and bone-strengthening physical activity at least three days of the week.

According to the Physical Activity Guidelines, adults should get at least two and a half hours (150 minutes) each week of moderate-intensity aerobic physical activity, and thirty minutes of exercise every day.  This type of moderate-intensity aerobic activity should be at least 10 minutes at a time. Intervals shorter than this do not have the same health benefits. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least two days a week.

Physical Activity Guidelines for Americans
Centers for Disease Control and Prevention


Jean E. DartThis article is written by Jean Voice Dart,  M.S. Special Education from Illinois State University. Jean is a published author and has written hundreds of health articles as well as hosting a local television program, “Making Miracles Happen.”  She is a Registered Music Therapist, Sound Therapist, and Master Level Energetic Teacher, and is the Executive Director, founder and Health and Wellness Educator of the Monterey Bay Holistic Alliance.  The Monterey Bay Holistic Alliance is a registered 501 (c) 3  nonprofit health and wellness education organization.  For more information about  the Monterey Bay Holistic Alliance contact us or visit our website at www.montereybayholistic.com.

Disclaimer: The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501(c)3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.

30 Benefits of Qigong and Tai Chi

Greetings friends!

30 Benefits of Qigong and Tai Chi

30 Benefits of Qigong and Tai Chi. Click, copy, download, save and share with family members and friends.


The word Qigong (Chi Kung) consists of two Chinese words. Qi is pronounced “chee” and is usually translated to mean “the life force”or vital-energy that flows through all things in the universe.  The second word, Gong, pronounced “gung,” means accomplishment, or skill that is achieved through disciplined effort or continued practice. Together, Qigong (Chi Kung) means cultivating energy, it is a system for healing and increasing energy or vitality.

“Stillness and action are relative, not absolute, principles.  It is important to find a balance of yin and yang, not just in qigong, but in everyday life.  In movement, seek stillness and rest.  In rest, be mindful and attentive.

Ken Cohen, The Way of Qigong: The Art and Science of Chinese Energy Healing, pages 4-5

Tai Chi (Taiji Quan) is a style of qigong.   It is slow and fluid-like.  Other types of qigong exercise are for developing specific systems or parts of the body– nervous system, endocrine system, etc.,  but Taiji Quan is an exercise for the whole body, mind, and spirit with the goal of restoration and wholeness.


The breathing, gentle movement, and meditation techniques  of qigong help to cleanse, strengthen, and circulate the life energy (qi). Qigong practice leads to better health and vitality and a tranquil state of mind. In the past, qigong has also been called nei gong (inner work) and dao yin (guiding energy).   Research studies show that qigong may be effective in the treatment of many illnesses including cancer and heart disease.  Recent studies show that qigong delays the effects of aging and is useful with elderly and those experiencing symptoms of dementia.

Here is a listing of thirty benefits and positive effects of qigong and/or tai chi, as noted in a variety of reports, reviews, and research studies.

  1.  Loosens Muscles
  2. Builds Power
  3. Strengthens Organs
  4. Slows Respiration
  5.  Strengthens Nerves
  6. Builds Bone Density
  7. Prevents Joint Injury
  8. Strengthens Ligaments
  9. Destroys Free Radicals
  10. Increases Injury Recovery
  11. Decreases Stress
  12. Balances Emotions
  13. Improves Circulation
  14. Prevents Muscular Spasms
  15. Reduces Pain
  16. Lowers Heart Rate
  17. Normalizes EKG
  18. Lowers Blood Pressure
  19. Improves Asthma
  20. Relieves Bronchitis
  21. Builds Immune System
  22. Relieves Migraines
  23. Decreases Stroke Risk
  24. Improves Skin Elasticity
  25. Improves Posture
  26. Improves Flexibility
  27. Increases Balance
  28. Improves Memory
  29. Aides in Digestion
  30. Improves Kidney Function

Research suggests that qigong and/or tai chi can be very helpful and effective in bringing balance, harmony, and healing to the body, mind, and spirit for people of all ages and cultures. More research is needed in controlled settings, over a longer periods of time, to better determine the effect that qigong has on health and wellness. Changes in diet and other alternative and orthodox medical treatments are also influential and work with qigong to bring about wellness.   Always confide in your trusted health professional for advice.

Best wishes to you from your health and wellness friends at MBHA.

The Qigong Research Society
The Qigong Institude – Scientific Papers and Reviews

20 Exercise Benefits

Hallo, gesonde mense! Hello, healthy people!

20 Exercise Benefits

Click, copy, download, save and share with friends and family members. Daily exercise reduces risk of chronic disease and increases stamina. Check out these 20 exercise benefits.

Did you get enough exercise today? Exercise is beneficial and essential to our health.

“An early-morning walk is a
blessing for the whole day.”
―Henry David Thoreau

According to the latest studies by the United States government Center for Disease Control and Prevention, the majority of adults, age 18 or older, are not getting enough exercise.

Here are the facts:

  • Percent of adults 18 years of age and over who met the Physical Activity Guidelines for aerobic physical activity: 46.9%
  • Percent of adults 18 years of age and over who met the Physical Activity Guidelines for muscle-strengthening physical activity: 24.0%
  • Percent of adults 18 years of age and over who met the Physical Activity Guidelines for both aerobic and  muscle-strengthening physical activity: 20.4%

Why should you exercise?

We exercise to keep physically fit, healthy and strong.  Just in case you are not quite sure why you should do your exercises every day,  here are twenty benefits for you to choose from.


  1. Reduces body fat
  2. Increases lifespan
  3. Oxygenates the body
  4. Strengthens muscles
  5. Manages chronic pain
  6. Wards off viruses
  7. Reduces diabetes risk
  8. Strengthens the heart
  9. Clears the arteries
  10. Boosts the mood
  11. Maintains mobility
  12. Improves the memory
  13. Improves coordination
  14. Strengthens bones
  15. Improves complexion
  16. Detoxifies the body
  17. Decreases stress
  18. Boosts the immune system
  19. Lowers blood pressure
  20. Reduces cancer risk


Persistence and thinking positively  are essential keys  to keeping fit and practicing a daily discipline of exercise. Don’t give up. Remember the benefits and know that you can do it. You are worth it and the benefits are great! Always check with your trusted health care provider before starting a new exercise routine.

Best wishes to you in on your journey of health and happiness.
Your health and wellness friends at the Monterey Bay Holistic Alliance

We Can Do It! Keeping Physically Fit

Greetings MBHA friends!

Today is a great day to focus on persistence, pushing through barriers, and seize the day. Let’s start tackling those fitness goals! It’s a little foggy and chilly here on the Monterey Bay Central California coast. The faint sound of seagulls can be heard on top of the splashing of the waves against the shore, and it’s not unusual to see a turkey vulture in the sky with it’s effortless, smooth and gentle flight.  SO after a belly full of Thanksgiving holiday food, and a weekend of chilly weather, it’s TEMPTING to put off those nasty exercises that make us achy and sore.  BUT let’s wake up and seize the day with a little inspiration from Rosie the Riveter!

We can do it!

We Can Do It

Click and copy to share with friends. The “We Can Do It” poster was created in 1943 to boost worker morale during World War II. Today we fight another war. It’s the war of keeping healthy and fit! We can do it.

The American wartime propaganda poster “We Can Do It!”  inspires all of us here at MBHA to get up, get moving, and be disciplined with our physical exercises. Just look at that face! This muscular woman is speaking to ALL out there who feel frustration and hopeless when life seems challenging and bleak.

The poster was originally produced by J. Howard Miller in 1943 for Westinghouse Electric is as an inspirational image to boost female wartime worker morale. The poster is believed to be created from  a black-and-white wire service photograph taken of Geraldine Hoff, a Michigan factory worker.

It was actually seen very little during World War II, but was brought out again to the public  in the early 1980’s and widely distributed during the “Women’s Rights” era of that time. It inspired women to keep up the fight and never give up hope.   The poster girl became known as “Rosie the Riveter”  and it made the cover of the Smithsonian magazine in 1994 and in 1999 was a US first-class mail stamp.

Today we fight war of another kind.

Today we are fighting a war within OURSELVES: the war of the mind, body and spirit, that prevents us from choosing to keep physically fit. This is a VERY serious war.  Rosie, with her bulging muscles, and determined, fearless, gaze, depicts the inspirational spirit of someone who is not about to give up!

Health challenges can be a lonely battle. Employers are more often not providing in health care benefits and insurance companies are no longer covering outrageous expenses.  Many men and women are unemployed or working for low wages and feeling hopeless from the stresses of the failing economy. They, in turn, have stopped the healthy disciplines of good nutrition, daily physical exercises, and getting plenty of sleep, fresh air, rest and relaxation.  People with chronic illnesses, sometimes give up the fight in despair, surrendering to a life of suffering and eventually death.  Many people choose to sit in their rooms, hopelessly surrendering to a life of despair, sometimes clinging to watching television or chatting online with cyber-friends, looking for an escape from the all too painful piles of bills, and the pain and suffering of the physical, emotional, and mental body.

Less than 25% of the people today meet the guidelines for aerobic and muscle strengthening.

Recent statistics from the Center for Disease Control and Prevention show that less than 25% of adults 18 years of age and over who met the Physical Activity Guidelines for both aerobic and  muscle-strengthening physical activity.   Cardiovascular disease is the cause of death for more than 1/4 of people this past year and is the leading cause of death for both men and women.

Looking at our past is a healthy way to inspire us to move forward in the future.

Rosie the Riveter has been there for 70 years to say, “We Can Do It!” and keep people from choosing the “VICTIM” consciousness. She’s inspired people through many lifetime struggles and challenges, and she can inspire US NOW during these challenging times.  Sure, times are tough, but it’s up to us to make a difference.  So we start by getting up off of the couch and doing some exercises, or maybe just going for a walk  after supper. We eat right, get plenty of sleep, look to a higher wisdom, and see the blessings and lessons in every moment.  Soon we begin to heal ourselves, and then we can begin to heal the world. We do this one day at a time.

We invite YOU to share your inspirational stories and the ways in which you have broken through barriers and pushed past your fears to face life’s biggest challenges. YOU are our biggest inspiration.

With gratitude and love to you,
Your health and wellness friends,
The MBHA Staff and Volunteers