Check out the #1 weight loss ebook and learn to lose weight fast!
These Weight Loss Programs show you exercises on how to lose weight fast
Get Fast Weight Loss
You probably want to shed a few pounds if you are a little thick around the middle, pleasing plump, or over the weight line. However, losing weight requires the time and effort that many people are just not willing to give. If you want to lose weight, then you have to remember that discipline is the most important factor in any weight loss program.
Many people put themselves into a regime of weight loss and then drop it after a short amount of time. This is because they cannot achieve any significant result. In this case, using a fast weight loss program is probably the best thing they can do for their looks and their health.
You can see results in a short amount of time through a fast weight loss program making it probably the best way to lose weight. We all want results and we want those results now. However, you must realize that you have to be realistic about the situation. Nothing is going to happen overnight even with a fast weight loss program.
You have to establish a definite set of goals and a timetable at the beginning when you start using plans for fast weight loss. Keep in mind that you are not going to look like a supermodel or a movie star in a week. You may have to wait for a certain amount of time to observe that you have lost weight.
If you stay with the discipline and the schedule, then you will find success in these fast weight loss programs and see the results. It will be easier to stay with it until you have reached you weight loss goals, once you begin to see that your efforts are working by following the techniques and program for fast weight loss.
You have to remember that skipping that occasional candy bar is not going to give you what you want. You will not get a flat stomach by walking up just one flight of stairs. You will only see the difference if you take the increase in calorie burn and the decrease in calorie consumption of a fast weight loss program to heart.
About the Author - http://www.theslimshack.com
Morgan Hamilton offers expert advice and great tips regarding all aspects concerning Fast Weight Loss. Visit our site for more helpful information about Vitamin B12 and Weight Loss and other similar topics.
Many people put themselves into a regime of weight loss and then drop it after a short amount of time. This is because they cannot achieve any significant result. In this case, using a fast weight loss program is probably the best thing they can do for their looks and their health.
You can see results in a short amount of time through a fast weight loss program making it probably the best way to lose weight. We all want results and we want those results now. However, you must realize that you have to be realistic about the situation. Nothing is going to happen overnight even with a fast weight loss program.
You have to establish a definite set of goals and a timetable at the beginning when you start using plans for fast weight loss. Keep in mind that you are not going to look like a supermodel or a movie star in a week. You may have to wait for a certain amount of time to observe that you have lost weight.
If you stay with the discipline and the schedule, then you will find success in these fast weight loss programs and see the results. It will be easier to stay with it until you have reached you weight loss goals, once you begin to see that your efforts are working by following the techniques and program for fast weight loss.
You have to remember that skipping that occasional candy bar is not going to give you what you want. You will not get a flat stomach by walking up just one flight of stairs. You will only see the difference if you take the increase in calorie burn and the decrease in calorie consumption of a fast weight loss program to heart.
About the Author - http://www.theslimshack.com
Morgan Hamilton offers expert advice and great tips regarding all aspects concerning Fast Weight Loss. Visit our site for more helpful information about Vitamin B12 and Weight Loss and other similar topics.
Lose Weight no headache
Obesity is one of the biggest problem in the world. And it causes many serious physical ailments like heart problem, hypertension, diabetes, arthritis etc. Everybody wants a slim and healthy body. You need a solid weight loss program for it.
AVOID OILY AND FRIED FOODS
It essential to avoid oily and fried foods strictly if you want to lose weight. City people find it difficult to digest this food easily. It mostly turn into fat deposits in your body.
EAT FRUITS AND SALAD
You must add salad and fruit to your diet. Add it with every meal you take. Fruits and vegetables are packed with beneficial fibers and nutrients. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low. Leafy vegetable are immensely beneficial.
DON'T REMAIN HUNGRY
Many persons think that if they skip their meals they can lose meal. It is a myth. Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
HATE JUNK FOOD
Juicy advertisements and easy availability of junk food lure you towards it. But keep away from junk foods as much as you can. There should not be any at your home. If there are no bad temptations like candies, chips, sugary snacks and other processed foods at home, you will not be tempted to eat them. Read labels on the food items - While purchasing foods from the supermarket, read the labels very carefully. Besides focusing on the usual ingredients like carbohydrates, fats and proteins, look at the amount of sodium and sugar it contains. Most of these foods have hidden amounts of sodium and sugars like monosodium glutamate and corn starch. These can add more calories to the item, and increase fat.
EAT FRESH FOOD AT HOME
Keep your temptation under chains and go for home-made fresh food. Avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
DRINK FRESH WATER
Drink 8 to 10 glasses of water in a day. It will not only supply enough water your body needs but also keep your hunger under control. Increase your intake if you are either physically active or live in hot, humid climate. Avoid cold drinks as much as you can.
MORE PROTEIN PLEASE
Actually, when you start losing weight, your body tends to break down muscles to meet its energy requirements. This results in slower metabolism and hence weight loss becomes difficult. But increasing your protein intake will prevent the breakdown of the muscles. Besides, it leads to secretion of glucagons that helps in liberation of the energy stored in the body.
TAKE REGULAR EXERCISE
Regular exercise, that suits your mentality, is absolutely necessary if you want to lose weight and build a slim and fit body. Exercise or outdoor games tone up your body and strengthens your immune system.
Right combination of exercise, food, self-discipline can help you to lose weight easily. Don't pop up pills - they are dangerous.
Merry Gates
http://www.thewritersonline.com/
Read or Write Your Way to Big Success
AVOID OILY AND FRIED FOODS
It essential to avoid oily and fried foods strictly if you want to lose weight. City people find it difficult to digest this food easily. It mostly turn into fat deposits in your body.
EAT FRUITS AND SALAD
You must add salad and fruit to your diet. Add it with every meal you take. Fruits and vegetables are packed with beneficial fibers and nutrients. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low. Leafy vegetable are immensely beneficial.
DON'T REMAIN HUNGRY
Many persons think that if they skip their meals they can lose meal. It is a myth. Eating small frequent meals help to balance your calorie intake throughout the day and also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
HATE JUNK FOOD
Juicy advertisements and easy availability of junk food lure you towards it. But keep away from junk foods as much as you can. There should not be any at your home. If there are no bad temptations like candies, chips, sugary snacks and other processed foods at home, you will not be tempted to eat them. Read labels on the food items - While purchasing foods from the supermarket, read the labels very carefully. Besides focusing on the usual ingredients like carbohydrates, fats and proteins, look at the amount of sodium and sugar it contains. Most of these foods have hidden amounts of sodium and sugars like monosodium glutamate and corn starch. These can add more calories to the item, and increase fat.
EAT FRESH FOOD AT HOME
Keep your temptation under chains and go for home-made fresh food. Avoid package (processed) and convenient foods such as fast food. Packaged and convenient foods are often higher in sodium and fat content. Many people we spoke to are amazed that they can easily lose weight by packing a home-cooked lunch to work instead of eating out.
DRINK FRESH WATER
Drink 8 to 10 glasses of water in a day. It will not only supply enough water your body needs but also keep your hunger under control. Increase your intake if you are either physically active or live in hot, humid climate. Avoid cold drinks as much as you can.
MORE PROTEIN PLEASE
Actually, when you start losing weight, your body tends to break down muscles to meet its energy requirements. This results in slower metabolism and hence weight loss becomes difficult. But increasing your protein intake will prevent the breakdown of the muscles. Besides, it leads to secretion of glucagons that helps in liberation of the energy stored in the body.
TAKE REGULAR EXERCISE
Regular exercise, that suits your mentality, is absolutely necessary if you want to lose weight and build a slim and fit body. Exercise or outdoor games tone up your body and strengthens your immune system.
Right combination of exercise, food, self-discipline can help you to lose weight easily. Don't pop up pills - they are dangerous.
Merry Gates
http://www.thewritersonline.com/
Read or Write Your Way to Big Success
Beyonce swears by it: This program works for weight loss
It is gaining popularity in leaps and bounds and although I heard about this program way back in 2000, I never would have foreseen that it would one day be something that almost anyone in holistic and alternative living would know off AND actually use.
It's known as the Master Cleanser (aka Lemonade diet) and even R&B singer; Beyonce, is in on the program as she reportedly used the Lemonade fasting recipe to shed weight while filming the upcoming movie: Dreamgirls.
Nonetheless, I am of the firm belief that the author or maker of this recipe-the late Dr. Stanley Burroughs-never had any intentions of having this program being seen as a shortcut to a rapid weight loss. Quite the contrary, even though you will inevitably lose the pounds, the goal here is more for cleansing and detoxification, rather than just losing weight quickly or rapidly.
So without further ado, I share the recipe with you so you too can try it out for yourself: * 2 Tbsp lemon or lime juice (approx. 1/2 lemon)
* 2 Tbsp genuine maple syrup (not maple flavored sugar syrup)
* 1/10 Tsp cayenne pepper (red pepper) or to taste
* Water, medium hot (spring or purified water)
Combine the juice, maple syrup, and cayenne pepper in a 10 oz. glass and fill with medium hot water. (Cold water may be used if preferred.) Use fresh lemons or limes only, never canned lemon or lime juice nor frozen lemonade or frozen juice. Use organic lemons when possible.
The author suggests that you drink a laxative tea both morning and night or use the salt water wash that he recommends in his program in the morning with the tea at night.
From my experience, the best tea to use will be the "Smooth Move Tea" and for the salt water wash, here are the guidelines:
Prepare a full quart of lukewarm water and add two level (rounded for the Canadian quart) teaspoons of uniodized sea salt. Do not use ordinary iodized salt as it will not work property.
Drink the entire quart of salt and water first thing in the morning. This must be taken on an empty stomach.
The salt and water will not separate but will stay intact and quickly and thoroughly wash the entire tract in about one hour.
Now, coming of the fast is also an important phase that should be approached with caution, I laughed out when I read that though Beyonce may have used this program, she reportedly went on a binge feast of junk food to gain her weight back.
Well, I don't know if that is true, but if it was, that is a No, No!
That can be very dangerous and I am quite sure that even if she did, she would have been wise enough to have at least observe the steps provided in the program on how to prepare the body for solid food to avoid any hassles.
The steps are to drink fresh squeezed orange juice for a day or two after the master cleansing period and on the third morning, have some orange juice in the morning, a mono-meal of fruit in the afternoon and a salad (or preferably more fruit) in the evening.
Then on the fourth day, it is advised that a Mucus-less or Mucus poor diet (which consists of raw and/or properly cooked fruits, roots, leaves and occasional-less harmful whole grains, nuts and seeds...if desired) be adhered to for maintenance.
Also ensure that you:
1. Get as Much Fresh Air as possible.
2. Get as Much Rest as Possible
3. DON'T use microwaves...at all.
4. Avoid negative mass media and suggestions.
5. Don't overexert yourself, at least not till you feel up to physical activities
6. Don't break a fast with just any food...fruits are your best bet.
Well, Beyonce swore by it, Robin Quivers, Howard Stern's long-suffering sidekick says it made her drop from 218 lbs to a svelte 145 pound-figure and I have tried it to success, so it does work.
At least it can't hurt and could help immensely my friend.
Either way, here's to health
Aje
About the Author - http://www.bodyhealthsoul.com/fastingforweightloss-blog/2006/11/master-cleanser-lemonade-diet-recipe.html
Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Fasting for Weight Loss Blog today for more information on The Master cleanser lemonade detox diet
It's known as the Master Cleanser (aka Lemonade diet) and even R&B singer; Beyonce, is in on the program as she reportedly used the Lemonade fasting recipe to shed weight while filming the upcoming movie: Dreamgirls.
Nonetheless, I am of the firm belief that the author or maker of this recipe-the late Dr. Stanley Burroughs-never had any intentions of having this program being seen as a shortcut to a rapid weight loss. Quite the contrary, even though you will inevitably lose the pounds, the goal here is more for cleansing and detoxification, rather than just losing weight quickly or rapidly.
So without further ado, I share the recipe with you so you too can try it out for yourself: * 2 Tbsp lemon or lime juice (approx. 1/2 lemon)
* 2 Tbsp genuine maple syrup (not maple flavored sugar syrup)
* 1/10 Tsp cayenne pepper (red pepper) or to taste
* Water, medium hot (spring or purified water)
Combine the juice, maple syrup, and cayenne pepper in a 10 oz. glass and fill with medium hot water. (Cold water may be used if preferred.) Use fresh lemons or limes only, never canned lemon or lime juice nor frozen lemonade or frozen juice. Use organic lemons when possible.
The author suggests that you drink a laxative tea both morning and night or use the salt water wash that he recommends in his program in the morning with the tea at night.
From my experience, the best tea to use will be the "Smooth Move Tea" and for the salt water wash, here are the guidelines:
Prepare a full quart of lukewarm water and add two level (rounded for the Canadian quart) teaspoons of uniodized sea salt. Do not use ordinary iodized salt as it will not work property.
Drink the entire quart of salt and water first thing in the morning. This must be taken on an empty stomach.
The salt and water will not separate but will stay intact and quickly and thoroughly wash the entire tract in about one hour.
Now, coming of the fast is also an important phase that should be approached with caution, I laughed out when I read that though Beyonce may have used this program, she reportedly went on a binge feast of junk food to gain her weight back.
Well, I don't know if that is true, but if it was, that is a No, No!
That can be very dangerous and I am quite sure that even if she did, she would have been wise enough to have at least observe the steps provided in the program on how to prepare the body for solid food to avoid any hassles.
The steps are to drink fresh squeezed orange juice for a day or two after the master cleansing period and on the third morning, have some orange juice in the morning, a mono-meal of fruit in the afternoon and a salad (or preferably more fruit) in the evening.
Then on the fourth day, it is advised that a Mucus-less or Mucus poor diet (which consists of raw and/or properly cooked fruits, roots, leaves and occasional-less harmful whole grains, nuts and seeds...if desired) be adhered to for maintenance.
Also ensure that you:
1. Get as Much Fresh Air as possible.
2. Get as Much Rest as Possible
3. DON'T use microwaves...at all.
4. Avoid negative mass media and suggestions.
5. Don't overexert yourself, at least not till you feel up to physical activities
6. Don't break a fast with just any food...fruits are your best bet.
Well, Beyonce swore by it, Robin Quivers, Howard Stern's long-suffering sidekick says it made her drop from 218 lbs to a svelte 145 pound-figure and I have tried it to success, so it does work.
At least it can't hurt and could help immensely my friend.
Either way, here's to health
Aje
About the Author - http://www.bodyhealthsoul.com/fastingforweightloss-blog/2006/11/master-cleanser-lemonade-diet-recipe.html
Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Fasting for Weight Loss Blog today for more information on The Master cleanser lemonade detox diet
Killer Ab Workout
Have you been looking for a killer ab workout? You have finally found a place that will teach you how to get those six-pack abs you dream of. If you put in the time, you will get the abs you desire.
As with anything, there is too much competition out there and everyone is promoting their own killer ab workout. Every single day you see a new ab workout. Eight minute abs, abs of steel, will they really go as far as 1 minute abs? Only time will tell. Until then you should research for yourself how to get in that killer ab workout everyday. You will find here ways that you can start or enhance your ab workout.
Now with all of those figures on the ab workout commercials you may tell yourself that it is impossible. Well, that is not true at all. If you actually "do" your ab workout everyday, you will get to the shape you want to be in. There are also other factors at play when trying to develop those six-pack abs.
The key to a killer ab workout is to exercise daily while eating healthy. What eight-minute abs and abs of steel don't let you know is that you have to eat right while using their videos everyday. If you want the killer abs you dream of, you are going to need a killer ab workout as well as a diet that will burn the fat and build the muscle.
Here are some tips to a killer ab workout:
Believe it or not running is key in developing your dream abs. If you can't run then walk. There are also alternatives to running such as jumping rope or playing sports.
Again, you will need to ditch that fast food diet and start eating some healthy foods for once. A great diet that really works is a granola bar for breakfast with water. A salad for lunch. A chicken breast is a great dinner and goes well with some flavored rice.
You will want to keep your body healthy as well. If you smoke this will only hurt your chances of developing killer abs. The bottom line is to take care of your body.
Lastly, remember that a set of killer abs takes work on your part. Yes there are systems that will produce good results quickly, but to get the the six-pack abs you have to stick with it. A good diet and regular exercise are vital to keeping your abs flat.
Killer Ab Workout
As with anything, there is too much competition out there and everyone is promoting their own killer ab workout. Every single day you see a new ab workout. Eight minute abs, abs of steel, will they really go as far as 1 minute abs? Only time will tell. Until then you should research for yourself how to get in that killer ab workout everyday. You will find here ways that you can start or enhance your ab workout.
Now with all of those figures on the ab workout commercials you may tell yourself that it is impossible. Well, that is not true at all. If you actually "do" your ab workout everyday, you will get to the shape you want to be in. There are also other factors at play when trying to develop those six-pack abs.
The key to a killer ab workout is to exercise daily while eating healthy. What eight-minute abs and abs of steel don't let you know is that you have to eat right while using their videos everyday. If you want the killer abs you dream of, you are going to need a killer ab workout as well as a diet that will burn the fat and build the muscle.
Here are some tips to a killer ab workout:
Believe it or not running is key in developing your dream abs. If you can't run then walk. There are also alternatives to running such as jumping rope or playing sports.
Again, you will need to ditch that fast food diet and start eating some healthy foods for once. A great diet that really works is a granola bar for breakfast with water. A salad for lunch. A chicken breast is a great dinner and goes well with some flavored rice.
You will want to keep your body healthy as well. If you smoke this will only hurt your chances of developing killer abs. The bottom line is to take care of your body.
Lastly, remember that a set of killer abs takes work on your part. Yes there are systems that will produce good results quickly, but to get the the six-pack abs you have to stick with it. A good diet and regular exercise are vital to keeping your abs flat.
Killer Ab Workout
Start Losing Weight Today
There's no real secret to losing weight other than eat less and exercise more. I can almost hear a lot of your say; "But I have no time to exercise!" This isn't entirely accurate because there are lots of exercising opportunities if you only think outside the box. Consider these few ideas.
1. Park your car the farthest away from the store or mall. A few extra steps will go a long way to adding some great exercise to your daily life. It never ceases to amaze me when people will continue to circle a parking lot looking for a close parking space so they can go into an exercise club. We all need to be aware of exercising opportunities that will get us away from sitting behind a desk in front of a computer and out and about. 2. Take the stairs. Look for opportunities to use stairways, instead of elevators and escalators. Stairs are a good cardiovascular workout can be found in any building higher than one floor. If you work in a multi-story building and cannot climb all the stairs to your office, start with one or two flights and work up from there. The key point is to start today that exercise to your life 3. Do your own vacuuming and housecleaning. If you're like most of us and have children, you've no doubt outsourced some of the more mundane housecleaning chores like vacuuming. Consider taking that job back, as part of your exercise routine. Think about it, moving an object back and forth across the carpet offers a good exercise for your upper body. Simply vacuum one room using your right hand then switch to the left in the next room. Add to this that you'll no doubt be bending to pick up stuff left by the kids, and you have a good opportunity for exercise. 4. Gardening is another exercise that shouldn't be ignored. Mowing the lawn, like vacuuming inside the home, can give a great mini workout. Adding little things like these exercise opportunities to your life can help increase your metabolism and generally make you feel better. No matter what the weight loss program were diet plan you prefer, all require exercise for success. Every extra activity that you add to your daily routine will help burn calories. Burned calories translate into more weight lost over the same period of time.
The adage to simply eat less and exercise more is the basis for all weight loss plans and programs. Although many products have been designed that promise fast and easy weight loss, they only work to help support the eat less and exercise more mantra.
Don't make the mistake of wanting to lose weight without the commitment to make the changes necessary in your lifestyle. 95% of the people who are successful with their weight loss program that do not work on the lifestyle changes will end up gaining all their weight back.
If this is you, don't become discouraged or disillusioned. Maintaining a healthy weight is a lifelong commitment that many of us work at daily. If you cheat on your diet or your weight loss isn't what you expected for the week, or you just took that close in parking space, don't beat yourself up about it. Successful dieting is long term in one day does not a failure make
About the Author - http://www.weight-lossforlife.com/
Abigail Franks has done extensive research into weight loss and what works. Find out valuable information about a weight loss diet program and successful weight loss
1. Park your car the farthest away from the store or mall. A few extra steps will go a long way to adding some great exercise to your daily life. It never ceases to amaze me when people will continue to circle a parking lot looking for a close parking space so they can go into an exercise club. We all need to be aware of exercising opportunities that will get us away from sitting behind a desk in front of a computer and out and about. 2. Take the stairs. Look for opportunities to use stairways, instead of elevators and escalators. Stairs are a good cardiovascular workout can be found in any building higher than one floor. If you work in a multi-story building and cannot climb all the stairs to your office, start with one or two flights and work up from there. The key point is to start today that exercise to your life 3. Do your own vacuuming and housecleaning. If you're like most of us and have children, you've no doubt outsourced some of the more mundane housecleaning chores like vacuuming. Consider taking that job back, as part of your exercise routine. Think about it, moving an object back and forth across the carpet offers a good exercise for your upper body. Simply vacuum one room using your right hand then switch to the left in the next room. Add to this that you'll no doubt be bending to pick up stuff left by the kids, and you have a good opportunity for exercise. 4. Gardening is another exercise that shouldn't be ignored. Mowing the lawn, like vacuuming inside the home, can give a great mini workout. Adding little things like these exercise opportunities to your life can help increase your metabolism and generally make you feel better. No matter what the weight loss program were diet plan you prefer, all require exercise for success. Every extra activity that you add to your daily routine will help burn calories. Burned calories translate into more weight lost over the same period of time.
The adage to simply eat less and exercise more is the basis for all weight loss plans and programs. Although many products have been designed that promise fast and easy weight loss, they only work to help support the eat less and exercise more mantra.
Don't make the mistake of wanting to lose weight without the commitment to make the changes necessary in your lifestyle. 95% of the people who are successful with their weight loss program that do not work on the lifestyle changes will end up gaining all their weight back.
If this is you, don't become discouraged or disillusioned. Maintaining a healthy weight is a lifelong commitment that many of us work at daily. If you cheat on your diet or your weight loss isn't what you expected for the week, or you just took that close in parking space, don't beat yourself up about it. Successful dieting is long term in one day does not a failure make
About the Author - http://www.weight-lossforlife.com/
Abigail Franks has done extensive research into weight loss and what works. Find out valuable information about a weight loss diet program and successful weight loss
Check out the #1 weight loss ebook and learn to lose weight fast!
These Weight Loss Programs show you exercises on how to lose weight fast
Quick Weight Loss Tips
Quick weight loss tips are much sought after by folks eager to lose some weight in the shortest time possible. You could be a bride preparing for your wedding and needed to slim down to fit into your gown nicely, or in your mid-40s and want to lose that beer belly. Whatever the reason may be, it is not wrong to desire to lose weight quickly. But the key is to do so healthily. This article is packed with 10 goodie tips that would put you on the right track to losing those extra unwanted pounds on your body and regaining the dream body you always loved to have.
Here's 5 simple quick weight loss tips:
Quick Weight Loss Tip 1 - Losing Weight is an Equation
Losing weight means you have to eat lesser calories than what your body needs. This translates to consuming lesser calories than your daily energy requirement. Follow the Basal Metabollic Rate (BMR) formula which you will find on my blog to calculate your BMR. This tells you how much calories you need to intake in order to maintain your body weight. You will need to step down your daily calorie intake by about 500 calories in order to lose one pound in one week's time.
Quick Weight Loss Tip 2 - Eat More Meals and Don't Skip Them
Before you start wondering if you are reading correctly, let me assure you that your eyes are not playing tricks on you. It is a myth that skipping meals would help you to lose weight quickly and effectively. Your body would slow down its metabolism when you skip meals, in a bid to conserve energy, hence burning away lesser calories. You end up hungry and yet not achieving the desired weight loss.
Spread your meals from 3 big meals, breakfast, lunch and dinner into 5-6 smaller meals comprising the 3 main light meals and 2-3 other snacking time. This would distribute your calorie intake and reach a good balance.
Quick Weight Loss Tip 3 - Eat Green
Stock up your fridge with lots of leafy green vegetables and fruits. Vegetables and fruits are rich sources of fiber and water and add weight and volume to our food. This makes our stomachs full while maintaining a lower calorie count since fruits and vegetables are inherently low in calories and fat content. They also pack our bodies with healthy nutrients making our diet a balanced one.
Quick Weight Loss Tip 4 - Sleep Well
Sleeping is a favorite quick weight loss tip since it is one of the most effortless. Do not understand the power of having enough sleep. It is vital to your overall weight loss plan. Medical research has proven that sleep deprivation would induce hunger, and improve appetite. This often results in excessive eating. Likewise, having sufficient sleep of at least 8 hours helps to bring a balance to the leptin level and aids weight loss.
Quick Weight Loss Tip 5 - Exercise Enough
Some folks hate this quick weight loss tip and are immediately turned off. Sad to say, in order to maintain a healthy weight, exercise is necessary. Dieting and making adjustments to your eating habits would only win you half the game. Regular exercising is the missing part of the quick weight loss puzzle. You may be wondering how much is enough? Physical trainers or even your doctors would advise you to go for moderate exercise sessions of 30 minutes each time. Repeat the routine for a minimum of 3 times a week for effective weight loss. You would be surprised how fast you start to lose inches off your waist and hips once you begin your exercise regime.
These quick weight loss tips are useful to you only when you apply them after reading. Many people fail in doing so because of poor motivation and lack of moral support from their family and closed friends. Share with them about your weight loss plan and encourage them to remind you from time to time about your goal to lose weight quickly. This would spur you on to be focused. Read up my blog if you desire to find out more about natural and healthy ways to lose up to 28 pounds within 3 short weeks.
This article may be freely reprinted or distributed in its entirety in any ezine, newsletter, blog or website. The author's name, bio and website links must remain intact and be included with every reproduction.
About the Author
Davion is a successful webmaster and author. Find out how you can lose extra pounds, regain good health and confidence using natural and quick weight loss tips at his http://blog quick-weightloss-tips.blogspot.com.
Here's 5 simple quick weight loss tips:
Quick Weight Loss Tip 1 - Losing Weight is an Equation
Losing weight means you have to eat lesser calories than what your body needs. This translates to consuming lesser calories than your daily energy requirement. Follow the Basal Metabollic Rate (BMR) formula which you will find on my blog to calculate your BMR. This tells you how much calories you need to intake in order to maintain your body weight. You will need to step down your daily calorie intake by about 500 calories in order to lose one pound in one week's time.
Quick Weight Loss Tip 2 - Eat More Meals and Don't Skip Them
Before you start wondering if you are reading correctly, let me assure you that your eyes are not playing tricks on you. It is a myth that skipping meals would help you to lose weight quickly and effectively. Your body would slow down its metabolism when you skip meals, in a bid to conserve energy, hence burning away lesser calories. You end up hungry and yet not achieving the desired weight loss.
Spread your meals from 3 big meals, breakfast, lunch and dinner into 5-6 smaller meals comprising the 3 main light meals and 2-3 other snacking time. This would distribute your calorie intake and reach a good balance.
Quick Weight Loss Tip 3 - Eat Green
Stock up your fridge with lots of leafy green vegetables and fruits. Vegetables and fruits are rich sources of fiber and water and add weight and volume to our food. This makes our stomachs full while maintaining a lower calorie count since fruits and vegetables are inherently low in calories and fat content. They also pack our bodies with healthy nutrients making our diet a balanced one.
Quick Weight Loss Tip 4 - Sleep Well
Sleeping is a favorite quick weight loss tip since it is one of the most effortless. Do not understand the power of having enough sleep. It is vital to your overall weight loss plan. Medical research has proven that sleep deprivation would induce hunger, and improve appetite. This often results in excessive eating. Likewise, having sufficient sleep of at least 8 hours helps to bring a balance to the leptin level and aids weight loss.
Quick Weight Loss Tip 5 - Exercise Enough
Some folks hate this quick weight loss tip and are immediately turned off. Sad to say, in order to maintain a healthy weight, exercise is necessary. Dieting and making adjustments to your eating habits would only win you half the game. Regular exercising is the missing part of the quick weight loss puzzle. You may be wondering how much is enough? Physical trainers or even your doctors would advise you to go for moderate exercise sessions of 30 minutes each time. Repeat the routine for a minimum of 3 times a week for effective weight loss. You would be surprised how fast you start to lose inches off your waist and hips once you begin your exercise regime.
These quick weight loss tips are useful to you only when you apply them after reading. Many people fail in doing so because of poor motivation and lack of moral support from their family and closed friends. Share with them about your weight loss plan and encourage them to remind you from time to time about your goal to lose weight quickly. This would spur you on to be focused. Read up my blog if you desire to find out more about natural and healthy ways to lose up to 28 pounds within 3 short weeks.
This article may be freely reprinted or distributed in its entirety in any ezine, newsletter, blog or website. The author's name, bio and website links must remain intact and be included with every reproduction.
About the Author
Davion is a successful webmaster and author. Find out how you can lose extra pounds, regain good health and confidence using natural and quick weight loss tips at his http://blog quick-weightloss-tips.blogspot.com.
# posted by About Me @ 1:11 PM
Secrets of Effective Weight Loss
The battle of the bulge has become a serious health problem in most of the developed world. Not only do we struggle with how we look as we try to fit in our clothes, but we increase our risk of illnesses like diabetes and high blood pressure when we are overweight. We all know what we need to do. We need to eat less and exercise more. But is there more to it than that? What are some secrets of effective weight loss?
It's true that eating less and exercising more will help people lose weight. The problem lies in knowing how much less to eat, how much more to exercise, and how in the world to stay motivated while doing it. If you restrict your eating too much, you can actually keep your body from releasing the fat, even if you're exercising. This happens because your metabolism starts acting like you're starving. To keep your metabolism moving, you need a healthy number of calories every day, such as at least 1200 for women and 1500 for men.
Your metabolism, the rate at which you burn calories, has a lot to do with whether or not you lose weight. You've seen people who can eat anything and never gain an ounce. This is because they have a fast, efficient metabolic system. Fortunately, it is possible for people who've never been able to lose to just happen to find the magic key for kick-starting their own sluggish metabolism into a fat burning power house.
What are some ways to increase your metabolism? Eating enough is one factor, especially if the food you eat includes lots of fresh fruits and vegetables, and lean protein foods. Eating too many refined carbohydrate foods, such as white bread or store bought cookies, can sabotage your efforts to speed up your metabolism.
Exercise is also essential to effective weight loss. There are four basic types of exercise, all of which contribute their own part to the overall health picture. Aerobic exercise, sometimes called "cardio," is the main type that burns fat. It's called cardio because it requires your heart rate to increase, and is good exercise to strengthen your cardiovascular system. Appropriate cardio exercise is maintained at an intensity level where you can talk, but not sing. If you are working out too hard to talk, you should slow down a bit.
The other types of exercise are weight training, stretching, and toning. To avoid injury, you should always do some stretching exercise after doing cardio sessions. Toning exercises are great for strengthening and streamlining those problem areas, like abs or thighs. Weight training is excellent for facilitating weight loss, because it causes the body to have a higher percentage of muscle tissue. Muscle burns calories at a much greater rate than fat does, so increasing your muscle mass helps your metabolism even when you are at rest.
Finally, drinking two quarts of water a day helps you lose weight more effectively, too. Make sure you spread this water out over the day. Some of it can be in the form of herb tea.
Speaking of herb tea, most pills and potions designed for weight loss are minimally effective at best. There is some scientific evidence that adding green tea to the diet can help people lose weight. If you'll notice, virtually every diet pill comes with a diet to follow. The diets are all strangely similar - they all look like what you know you should be eating! So don't expect miracles from weight loss supplements.
About the Author
For more resources how to lose weight fast and keep it off visit: http://www.loseweightfastnaturally.com/
It's true that eating less and exercising more will help people lose weight. The problem lies in knowing how much less to eat, how much more to exercise, and how in the world to stay motivated while doing it. If you restrict your eating too much, you can actually keep your body from releasing the fat, even if you're exercising. This happens because your metabolism starts acting like you're starving. To keep your metabolism moving, you need a healthy number of calories every day, such as at least 1200 for women and 1500 for men.
Your metabolism, the rate at which you burn calories, has a lot to do with whether or not you lose weight. You've seen people who can eat anything and never gain an ounce. This is because they have a fast, efficient metabolic system. Fortunately, it is possible for people who've never been able to lose to just happen to find the magic key for kick-starting their own sluggish metabolism into a fat burning power house.
What are some ways to increase your metabolism? Eating enough is one factor, especially if the food you eat includes lots of fresh fruits and vegetables, and lean protein foods. Eating too many refined carbohydrate foods, such as white bread or store bought cookies, can sabotage your efforts to speed up your metabolism.
Exercise is also essential to effective weight loss. There are four basic types of exercise, all of which contribute their own part to the overall health picture. Aerobic exercise, sometimes called "cardio," is the main type that burns fat. It's called cardio because it requires your heart rate to increase, and is good exercise to strengthen your cardiovascular system. Appropriate cardio exercise is maintained at an intensity level where you can talk, but not sing. If you are working out too hard to talk, you should slow down a bit.
The other types of exercise are weight training, stretching, and toning. To avoid injury, you should always do some stretching exercise after doing cardio sessions. Toning exercises are great for strengthening and streamlining those problem areas, like abs or thighs. Weight training is excellent for facilitating weight loss, because it causes the body to have a higher percentage of muscle tissue. Muscle burns calories at a much greater rate than fat does, so increasing your muscle mass helps your metabolism even when you are at rest.
Finally, drinking two quarts of water a day helps you lose weight more effectively, too. Make sure you spread this water out over the day. Some of it can be in the form of herb tea.
Speaking of herb tea, most pills and potions designed for weight loss are minimally effective at best. There is some scientific evidence that adding green tea to the diet can help people lose weight. If you'll notice, virtually every diet pill comes with a diet to follow. The diets are all strangely similar - they all look like what you know you should be eating! So don't expect miracles from weight loss supplements.
About the Author
For more resources how to lose weight fast and keep it off visit: http://www.loseweightfastnaturally.com/
Lose Weight Fast Quiz
It is strange how the secrets that we try so hard to find out have already been discovered ages ago and that too in the most unlikely places and by the most unlikely people. People who lived ages ago in the East have already solved many of the puzzles of the human body.
The Indian system of medicine, which is called Ayurveda, is a wonder in itself. The explanations in this stream of science at first glance may seem far-fetched but when you really sit down and think about it, you will be astounded by the knowledge and understanding that the ancient Indian sages had. I have included a littlie bit on the Indian system of medicine that is particular to the subject of our interest, that is the diet and its control.
Now let's get onto our weight loss quiz - education and knowledge are the most important tools in your weight-loss toolbox. So let's find out...
How Much Do You Know?
I have included a simple test to see how much you have grasped about the proper way to control you diet. Go ahead and do the test, you might find it interesting.
1) Which of the following is suitable for a between meal snack?
a) Cheese b) Carrots c) Yogurt d) Coffee e) Candy
2) How many glasses of water should a person have in a day?
a) 5-6 b) 10-20 c) 10- 12 d) 4-5 e) 15-20 3) Which of the following is bad as far as weight control is concerned?
a) snacking b) smoking c) coffee d) crash diets e) all the above 4) How many hours sleep does an adult need?
a) 7-8 b) 6-7 c) 8-9 d) 5-6 e) 9-10
5) Which is better for a person on a diet?
a) fresh fruit b) canned fruit c) fruit juice d) processed fruit e) cooked fruit 6) Which of the following should you always include in your diet?
a) nuts b) dried fruits c) fruit juice d) salads e) tea
7) Which of these two is better for your health?
a) coffee b) tea
8) The most important meal of the day is
a) supper b) snacks c) break fast d) lunch e) tea
9) Which of the following can you afford to cut out from your diet?
a) fats b) carbohydrates c) vegetables d) proteins e) vitamins
10) Which meat is better for health?
a) white meat b) red meat c) raw meat
Now here are the answers:
1. c 2. b 3. a 4. a 5. b
The Starting Point
The enormous amount of excess fat in the human body has made the keyword 'weightloss programs' an instant hit among the common man. No wonder, most of the search engine spiders get a lot of enquiries on this word and the related key words, day in and day out.
Let us dig out the prime reasons behind this problem. It is a matter beyond dispute that there is a direct relation between the food we eat and the weight that adds up. Hence almost all weight loss programs concentrate on making some control on the 'quality' and the 'quantity' on the food we consume.
Where should we start? Now that you have decided to lose some weight we must of course find an answer to the above question. Let me make it clear that there is no better place than our mind.
We should have a strong resolve towards our aim. Conceive this as a just war towards your good health. As in any war there will be at least one enemy. Here your main enemy would be the basic urge to stuff your self with all the wrong things
Knowing Our Stomach and Body
Will you be able to find another person exactly like you? If the answer is "No," what made you think that every person's stomach behaves in the same way, accepting all the inputs in the same fashion. This is a basic mistake we often make.
Believe me, your stomach may not be behaving in the same way as your friend's stomach does to a particular food item, be it a chicken piece or a burger. We must know that a particular food, which may be good for certain people, may not be suitable for others. Haven't you heard the proverb, what is wine for Paul may be venom for Peter.
The Indian system of Ayurveda and yoga is considered as the best way to explain the different types of body nature. The basic constituents are classified as five elements.
Five Elements:
Earth: All life forces become inert and inactive in this element and more energy is used to keep it active. People with more weight, flesh, fat etc. are good example of predominance of this earth matter in their body. They do not show any anxiety and are not eager to acquire anything, they try to keep away from conflict and their life is moving slowly. When there is a disorder of this element in the body people become selfish and get attached to selfish enjoyments. It is a neutral element.
Water: It keeps the flow of body and life. But it has a natural tendency to cool down. As there is more than 70% water in the body it plays a very important role in the maintenance of heat and circulation of blood etc. It is a negative element.
Fire: It is creating fire in the body - heats the water. It regulates sight, provides strength to the body by digesting the food, induces hunger and thirst, and also maintains suppleness of muscles and beauty of complexion. It helps thinking and facilitates the discrimination power of the brain. It helps production of antibodies.
In short it is the starter of our body-car. Defects in the same causes anemia, jaundice and other digestive problems, and also causes fainting, epilepsy, derangement of brain besides diminishing eyesight and causing growth of cataract in the eyes, it produces acidity and also creates skin problems ad depigmentation.
That is why great importance is given in eastern therapies to control and preserve the element of fire. It is a positive element.
Air: Air is life itself. It is the strength and conducts every part of our body. It regulates the function of heart, circulation of blood and maintains balance of the body.
It helps respiration and downward movement of stools and urine. It produces sound. Nourishes mental faculties and also the faculty of memory. It moves bile and phlegm, which cannot move in the body by themselves. It is a positive element.
Space: In order that air circulates in the body and maintains a proper balance, there has to be space. If such circulation is blocked, it creates pain even leading to heart attack, paralysis, fainting etc. It is a negative element.
About the Author
Everything You Need To Know In Order To Lose Weight Quickly & Safely. The Best Weight Loss Programs, Super-Foods To Aid Rapid Weight Loss And Cutting Edge Weight Loss News. Visit Our Groundbreaking Free Site: Breakthrough Weightloss Tips & Advice
The Indian system of medicine, which is called Ayurveda, is a wonder in itself. The explanations in this stream of science at first glance may seem far-fetched but when you really sit down and think about it, you will be astounded by the knowledge and understanding that the ancient Indian sages had. I have included a littlie bit on the Indian system of medicine that is particular to the subject of our interest, that is the diet and its control.
Now let's get onto our weight loss quiz - education and knowledge are the most important tools in your weight-loss toolbox. So let's find out...
How Much Do You Know?
I have included a simple test to see how much you have grasped about the proper way to control you diet. Go ahead and do the test, you might find it interesting.
1) Which of the following is suitable for a between meal snack?
a) Cheese b) Carrots c) Yogurt d) Coffee e) Candy
2) How many glasses of water should a person have in a day?
a) 5-6 b) 10-20 c) 10- 12 d) 4-5 e) 15-20 3) Which of the following is bad as far as weight control is concerned?
a) snacking b) smoking c) coffee d) crash diets e) all the above 4) How many hours sleep does an adult need?
a) 7-8 b) 6-7 c) 8-9 d) 5-6 e) 9-10
5) Which is better for a person on a diet?
a) fresh fruit b) canned fruit c) fruit juice d) processed fruit e) cooked fruit 6) Which of the following should you always include in your diet?
a) nuts b) dried fruits c) fruit juice d) salads e) tea
7) Which of these two is better for your health?
a) coffee b) tea
8) The most important meal of the day is
a) supper b) snacks c) break fast d) lunch e) tea
9) Which of the following can you afford to cut out from your diet?
a) fats b) carbohydrates c) vegetables d) proteins e) vitamins
10) Which meat is better for health?
a) white meat b) red meat c) raw meat
Now here are the answers:
1. c 2. b 3. a 4. a 5. b
The Starting Point
The enormous amount of excess fat in the human body has made the keyword 'weightloss programs' an instant hit among the common man. No wonder, most of the search engine spiders get a lot of enquiries on this word and the related key words, day in and day out.
Let us dig out the prime reasons behind this problem. It is a matter beyond dispute that there is a direct relation between the food we eat and the weight that adds up. Hence almost all weight loss programs concentrate on making some control on the 'quality' and the 'quantity' on the food we consume.
Where should we start? Now that you have decided to lose some weight we must of course find an answer to the above question. Let me make it clear that there is no better place than our mind.
We should have a strong resolve towards our aim. Conceive this as a just war towards your good health. As in any war there will be at least one enemy. Here your main enemy would be the basic urge to stuff your self with all the wrong things
Knowing Our Stomach and Body
Will you be able to find another person exactly like you? If the answer is "No," what made you think that every person's stomach behaves in the same way, accepting all the inputs in the same fashion. This is a basic mistake we often make.
Believe me, your stomach may not be behaving in the same way as your friend's stomach does to a particular food item, be it a chicken piece or a burger. We must know that a particular food, which may be good for certain people, may not be suitable for others. Haven't you heard the proverb, what is wine for Paul may be venom for Peter.
The Indian system of Ayurveda and yoga is considered as the best way to explain the different types of body nature. The basic constituents are classified as five elements.
Five Elements:
Earth: All life forces become inert and inactive in this element and more energy is used to keep it active. People with more weight, flesh, fat etc. are good example of predominance of this earth matter in their body. They do not show any anxiety and are not eager to acquire anything, they try to keep away from conflict and their life is moving slowly. When there is a disorder of this element in the body people become selfish and get attached to selfish enjoyments. It is a neutral element.
Water: It keeps the flow of body and life. But it has a natural tendency to cool down. As there is more than 70% water in the body it plays a very important role in the maintenance of heat and circulation of blood etc. It is a negative element.
Fire: It is creating fire in the body - heats the water. It regulates sight, provides strength to the body by digesting the food, induces hunger and thirst, and also maintains suppleness of muscles and beauty of complexion. It helps thinking and facilitates the discrimination power of the brain. It helps production of antibodies.
In short it is the starter of our body-car. Defects in the same causes anemia, jaundice and other digestive problems, and also causes fainting, epilepsy, derangement of brain besides diminishing eyesight and causing growth of cataract in the eyes, it produces acidity and also creates skin problems ad depigmentation.
That is why great importance is given in eastern therapies to control and preserve the element of fire. It is a positive element.
Air: Air is life itself. It is the strength and conducts every part of our body. It regulates the function of heart, circulation of blood and maintains balance of the body.
It helps respiration and downward movement of stools and urine. It produces sound. Nourishes mental faculties and also the faculty of memory. It moves bile and phlegm, which cannot move in the body by themselves. It is a positive element.
Space: In order that air circulates in the body and maintains a proper balance, there has to be space. If such circulation is blocked, it creates pain even leading to heart attack, paralysis, fainting etc. It is a negative element.
About the Author
Everything You Need To Know In Order To Lose Weight Quickly & Safely. The Best Weight Loss Programs, Super-Foods To Aid Rapid Weight Loss And Cutting Edge Weight Loss News. Visit Our Groundbreaking Free Site: Breakthrough Weightloss Tips & Advice
How To Lose Weight Rapidly Foods
Nutrition supplements are a good addition to your bodybuilding and weight loss nutrition plan if you want to lose weight fast. How to lose weight rapidly foods is a very important questions to be asking. Weight loss supplements can work well with a good bodybuilding nutrition program because it improves the metabolism in the body.
Nutrition Myths and Tips To Help Aid In Fast Weight Loss
#1 Myth: Load up on protein to gain more muscles.
Totally baseless. There is no scientific study that proved the association of extra protein to muscle gain. In fact, the proper nutrition for athletes prohibits an excess of 2 to2.5 times the protein as in the RDA. To much protein intake can result in dehydration, kidney, liver problems, as protein needs a lot of fluid to remove waste products.
#2 Myth: When an athlete is thirsty, it means his body needs fluids.
The body might need fluids even if one is not thirsty. Drink plenty of water to keep the body flushed of toxins to stay fit.
#3 Myth: Sugar should not be a part of a good nutrition for athletes before a competition.
Sugar, which is a kind of carbohydrate, can actually fuel an athlete's energy, therefore improving his performance. Eliminating sugar in the nutrition for athletes may not let them perform at their best. This can hinder weight loss at the same time.
#4 Myth: Athletes who exercise for more than an hour are the only ones who need the sports drinks.
Totally untrue. Dehydration due to water loss can easily be prevented with the sports drinks.
#5 Myth: A good way to lose weight is through exercise.
If you consider your water loss as your weight loss, this may be true. But the water lost during exercise and other physical activities is to be replaced. Water loss is certainly not the same as fat loss. Proper nutrition for athletes and people who want to loss weight should be based on a health practitioner's advice and not on mere hearsay or popular beliefs.
With a question as to how to lose weight rapidly foods you should always consider a full body fitness plan to keep the weight off for good.
About the Author
Pauline Masale Shows How You Can Get Your FREE 12-part mini course, BIG FAT LIES! I'll also give you a FREE subscription to my world-famous, no hype fat burning tips e-zine, plus a 40 page FREE report, Skyrocket Your Fat Loss Success! Just for visiting at: How To Lose Weight Rapidly Foods Click Here!
Nutrition Myths and Tips To Help Aid In Fast Weight Loss
#1 Myth: Load up on protein to gain more muscles.
Totally baseless. There is no scientific study that proved the association of extra protein to muscle gain. In fact, the proper nutrition for athletes prohibits an excess of 2 to2.5 times the protein as in the RDA. To much protein intake can result in dehydration, kidney, liver problems, as protein needs a lot of fluid to remove waste products.
#2 Myth: When an athlete is thirsty, it means his body needs fluids.
The body might need fluids even if one is not thirsty. Drink plenty of water to keep the body flushed of toxins to stay fit.
#3 Myth: Sugar should not be a part of a good nutrition for athletes before a competition.
Sugar, which is a kind of carbohydrate, can actually fuel an athlete's energy, therefore improving his performance. Eliminating sugar in the nutrition for athletes may not let them perform at their best. This can hinder weight loss at the same time.
#4 Myth: Athletes who exercise for more than an hour are the only ones who need the sports drinks.
Totally untrue. Dehydration due to water loss can easily be prevented with the sports drinks.
#5 Myth: A good way to lose weight is through exercise.
If you consider your water loss as your weight loss, this may be true. But the water lost during exercise and other physical activities is to be replaced. Water loss is certainly not the same as fat loss. Proper nutrition for athletes and people who want to loss weight should be based on a health practitioner's advice and not on mere hearsay or popular beliefs.
With a question as to how to lose weight rapidly foods you should always consider a full body fitness plan to keep the weight off for good.
About the Author
Pauline Masale Shows How You Can Get Your FREE 12-part mini course, BIG FAT LIES! I'll also give you a FREE subscription to my world-famous, no hype fat burning tips e-zine, plus a 40 page FREE report, Skyrocket Your Fat Loss Success! Just for visiting at: How To Lose Weight Rapidly Foods Click Here!
Lose Weight Fast - Can you do it?
Do you want to lose weight fast? Well you have come to the right place. Here you will find a great source of the hottest programs that will help you lose weight and feel great.
This is a very simple way to lose weight fast without having to spend big bucks for a professional to tell you what you can and cannot eat or drink on a daily basis. Now, I am not saying that lose weight fast programs are bad because they are not. There are a few weight loss, killer ab workout, and negative calorie diet programs that are amazing, but I will get to those in a bit. First I am going to show you the simple way to lose weight fast.
What you will want to do is get a notebook and a pen before you go so sleep and when you wake up in the morning start counting calories. Make sure that you start on what you would consider a normal eating day for yourself. If you go out to dinner on Friday Nights then don't start on a Friday. Count how many calories you ate and drank for breakfast that morning. Write it down in your notebook. If you need to know how many calories are in something like an apple or an orange then just look it up online. Most other food and drink items should have their calorie count on them.
Count any calories that you intake during the day, not only meals. If you have a snack between breakfast and lunch make sure to include it in your calorie count.
For lunch just make sure that you remember to write down how many calories you took in and the same for dinner. Again, most food and drink will have the calories listed right on the package, that is why you should do this first step on a normal day and not a day where you plan on going out to dinner.
This next step is simple. Add up all of the calories you ate and drank that day and simply cut that number by 500. If your total calorie intake for that day was 2000 then you should only eat 1500 calories each day from now on.
Another simple way to lose weight fast is to speed up your metabolism. You can do this by spreading your calories out between 5 or 6 small meals instead of the regular breakfast, lunch and dinner.
Now you will need to do some exercise. You cannot depend solely on what you eat to help you lose weight fast. The best way to lose weight is to run, walk or do some type of cardiovascular activity. You could also jump rompe if you don't want to run or walk. Doing this 3 times per week for about 30 minutes per time should be sufficient. Tip: Do NOT weigh yourself every day. When you first start the diet only weigh yourself after 1 week of sticking to the diet. After you realize that you can lose a couple of pounds per week you will be excited. If you weigh yourself everyday you will become discouraged, so don't do it. Hope these tips help you out in your journey to lose weight fast. Click below for some great information about lose weight fast.
Lose Weight Fast
This is a very simple way to lose weight fast without having to spend big bucks for a professional to tell you what you can and cannot eat or drink on a daily basis. Now, I am not saying that lose weight fast programs are bad because they are not. There are a few weight loss, killer ab workout, and negative calorie diet programs that are amazing, but I will get to those in a bit. First I am going to show you the simple way to lose weight fast.
What you will want to do is get a notebook and a pen before you go so sleep and when you wake up in the morning start counting calories. Make sure that you start on what you would consider a normal eating day for yourself. If you go out to dinner on Friday Nights then don't start on a Friday. Count how many calories you ate and drank for breakfast that morning. Write it down in your notebook. If you need to know how many calories are in something like an apple or an orange then just look it up online. Most other food and drink items should have their calorie count on them.
Count any calories that you intake during the day, not only meals. If you have a snack between breakfast and lunch make sure to include it in your calorie count.
For lunch just make sure that you remember to write down how many calories you took in and the same for dinner. Again, most food and drink will have the calories listed right on the package, that is why you should do this first step on a normal day and not a day where you plan on going out to dinner.
This next step is simple. Add up all of the calories you ate and drank that day and simply cut that number by 500. If your total calorie intake for that day was 2000 then you should only eat 1500 calories each day from now on.
Another simple way to lose weight fast is to speed up your metabolism. You can do this by spreading your calories out between 5 or 6 small meals instead of the regular breakfast, lunch and dinner.
Now you will need to do some exercise. You cannot depend solely on what you eat to help you lose weight fast. The best way to lose weight is to run, walk or do some type of cardiovascular activity. You could also jump rompe if you don't want to run or walk. Doing this 3 times per week for about 30 minutes per time should be sufficient. Tip: Do NOT weigh yourself every day. When you first start the diet only weigh yourself after 1 week of sticking to the diet. After you realize that you can lose a couple of pounds per week you will be excited. If you weigh yourself everyday you will become discouraged, so don't do it. Hope these tips help you out in your journey to lose weight fast. Click below for some great information about lose weight fast.
Lose Weight Fast
How to lose 20 pounds really fast
www.fatlossreality.com Back "in the day" when I was a full time personal trainer and I met with weight loss clients in person at my New Jersey Health Club, the first thing I would always ask during the initial consultation was: "Tell me what you want... and I'll show you how to get it."
Typical reply from client: "I want to lose 20 pounds fast." My reply: "Are you SURE that's what you want? ...If I can show you how to lose 20 pounds REALLY fast, will that make you happy?" They nodded their head affirmatively as their eyes lit up in anticipation of the rapid weight loss secrets I was about to reveal... Their face went white when - with a totally straight face - I pulled out a hacksaw and started walking towards them.... menacingly. Not sure whether to laugh or run in sheer terror, they said, "What the heck are you doing?" "You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!" I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool... "Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone."
By this time, my client (and I) are either completely cracking up, I have seriously scared the living you know what out of them, or they just think I'm a complete lunatic... (depends on whether I was able to keep a straight face or not) Finally, the light bulb goes on, and my client would see where I was going with this: "Okay, smart alec," I get it... I don't want to lose WEIGHT, I want to lose FAT." Sometimes I would be having so much fun, I would just keep on playin'... "But why not? This is easy, fast and guaranteed - just what everyone wants these days... it's even better than taking a pill! Come on... let me hack it off! You'll be my next testimonial: 'I lost 20 pounds in 5 minutes!' Imagine what that will do for my business!"
"Very funny. I told you, I get it! I want to lose FAT, not muscles and bones. I need my leg!" Naturally, of course, I don't always have to pull out my trusty blade. Every once in a while... about as often as a total solar eclipse... a client answers my question like this: "What do I want? Tom, I want to lose 20 pounds of body fat in the next 12 weeks. I want to do it slowly, safely and healthfully and then keep it off permanently. I want all the fat around my hips and thighs completely gone and I want a firm flat stomach. I want muscle all over my body while still looking feminine. I'd like to see myself at about 16% body fat and maintain all my muscle or gain a few pounds of lean mass if I can, especially in my arms.
This is important to me because I want to set a good example for my kids, I want to be healthy and live to at least 90 and I want my husband to look at me and say, "I love your body," and I want to be able to *honestly* say back to him, "me too!" It is on these rare occasions that I know there is still intelligent life on this planet. If you could answer the question, "What do you want" with the lucidity, clarity and specificity that this woman did, I don't think you would ever have any difficulty reaching your health and fitness goals... or any other goal in your life, for that matter. Her answer was what you call a very "well-formed" goal, backed up with lots of emotional motivation-inducing "reasons why."
"I want to lose weight" is a poorly-formed goal. "Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
If you only learn ONE thing from all my newsletters, articles and books, PLEASE learn this: WHAT YOU REALLY WANT IS TO BURN THE FAT, WHILE KEEPING THE MUSCLE!!!!
FAT LOSS is what you want, not weight loss. If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed? I bet you wouldn't! And if that's true, then... STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!
By measuring your body fat, you take the guesswork out of your health and fitness plan and you get an accurate picture of what's really happening in your body as a result of your diet and exercise program.
Instead of worrying about whether you are losing muscle, or wondering if you are losing fat, you can measure it and KNOW for sure. (I always get a good chuckle when someone tells me they're worried about losing muscle when they don't even measure how much muscle they have!)
Instead of being confused by all the "opinions" from weight loss and exercise "experts" who are all telling you something different, you can MEASURE your body composition and based on the results, you can KNOW for sure whether your program is working.
A very wise man once said, "A single measurement is worth a thousand opinions." So, how do you measure body fat? Thanks to technology, there are some methods today that are so accurate, they can tell you whether your left pinky has more fat than your right pinky! Unfortunately, many of them are either too expensive or they are inaccessible, being found only in hospitals or research facilities
If you want to learn a LOT about various body fat testing methods, chapter 3 of my e-book, Burn The Fat, Feed The Muscle (www.fatlossreality.com) goes into great detail about the pros and cons of all the various fat testing methods. Instead of re-hashing it all here, let me give you three quick and easy, practical suggestions:
Suggestion 1: Have a trainer or fitness professional measure you if this service is available at your local health club. Sometimes, there's a charge - usually $15 - $25, although some clubs offer the service for free to all their members.
Suggestion 2: Purchase an Accu-measure skinfold caliper. Do a google or yahoo search to find a reseller. The Accu-measure was designed to allow you to measure your own body fat in the privacy of your own home (you don't need someone else to measure you) Some people wonder if this is really accurate. Truth is, it's not quite as accurate as a multi site skinfold test from an experienced tester, but what's most important is not the "accuracy" per se, but the reliability and consistency of your measurements so you can track your progress. Skinfold calipers in general are not accurate or inaccurate, it's the person doing the test that is accurate or inaccurate.
Suggestion 3: If you have a spouse, roommate, or friend who can measure your body fat, you can purchase a Slim Guide body fat caliper (or just about any brand of caliper) from Creative Health Products: chponline.com The Slimguide is the best inexpensive caliper available (about $20), but it wasn't designed for you to measure your own body fat like the Accu Measure. You'll need someone to measure you with this caliper. Other models of body fat calipers (if you want to splurge), range from $150 to $450. (At our health clubs, I use the electronic "SKYNDEX" caliper with the 4-site "Durnin formula.") The calipers come with instructions, or you can use these formulas, which I have used and found to be very accurate: 4 Site formula for men (abdomen, suprailiac, thigh, tricep) % fat = .29288(sum of 4 skinfolds) - 0.0005(sum of four skinfolds squared) + 0.15845(age) - 5.76377 4-Site Formula for women (abdomen, suprailiac, thigh, tricep) % Fat = (.29669)(sum of 4 skinfolds) - (.00043)(Sum of four skinfolds squared) + .02963(age) + 1.4072 [Source: Jackson A S, Pollock, M (1985) Practical assessment of body composition. Physician Sport Med. 13: 76-90.]
Body fat percentages vary based on age and gender, but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is average for men (10-14% is ideal). I have detailed charts for body fat charts in my e-book if you're interested.
Once you know your body fat percentage, then weigh yourself and record your weight and body fat on a progress chart such as the one found in my Burn The Fat Feed The Muscle Program (a fat loss program, not a weight loss program). This chart is how you will track your progress and "keep score." You can calculate your lean body mass (muscle and other fat free tissue) very easily just by crunching some numbers:
For example, if you weigh 200 pounds and you have 10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you have a lean body mass (LBM) of 180 pounds.
Now we're talking! With this data, you can get a really clear picture of how your exercise and nutrition program are affecting your physique. Losing weight is very easy. Losing fat - and keeping it off without losing muscle - is a much bigger challenge. If you simply wanted to lose weight, we could just chop off your leg.
Or, (slightly less painful), I could show you how to drop 10 - 15 pounds over the weekend just by dehydrating yourself and using natural herbal diuretics. Wrestlers do it all the time to make a weight class. But what good would that do if it's almost all water and you're just going to gain it all back within days?
You don't have to "throw away your scale" like many "experts" tell you to. By all means, keep using the scale, the tape measure and even photographs and the mirror - the more feedback the better - but body fat is where it's at.
By the way, I recently bought a chain saw and a shiny new axe from Home Depot, and I've been practicing my "American Psycho" and Jack Nicholson, "The Shining" impersonations... so if you want to come to my office any time soon for personal consultation, you'd better have the right answer to my question, "What do you want?" For more information about a nutrition and training program that focuses exclusively on FAT LOSS, not WEIGHT LOSS, visit: www.fatlossreality.com
About the Author
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle." Tom has written hundreds of articles and been featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development. For information on Tom's Fat Loss program, visit:www.fatlossreality.com
Typical reply from client: "I want to lose 20 pounds fast." My reply: "Are you SURE that's what you want? ...If I can show you how to lose 20 pounds REALLY fast, will that make you happy?" They nodded their head affirmatively as their eyes lit up in anticipation of the rapid weight loss secrets I was about to reveal... Their face went white when - with a totally straight face - I pulled out a hacksaw and started walking towards them.... menacingly. Not sure whether to laugh or run in sheer terror, they said, "What the heck are you doing?" "You said you wanted to lose 20 pounds fast. This is the easiest, surest, most effective way I know to take 20 pounds off you FAST! In fact, I figure that right leg of yours might even weigh 25 pounds!" I kept walking closer and started to get into sawing position, wielding my fast, effective and guaranteed weight loss tool... "Bear with me because this IS quick, but sometimes it takes a few minutes for me to cut through the bone."
By this time, my client (and I) are either completely cracking up, I have seriously scared the living you know what out of them, or they just think I'm a complete lunatic... (depends on whether I was able to keep a straight face or not) Finally, the light bulb goes on, and my client would see where I was going with this: "Okay, smart alec," I get it... I don't want to lose WEIGHT, I want to lose FAT." Sometimes I would be having so much fun, I would just keep on playin'... "But why not? This is easy, fast and guaranteed - just what everyone wants these days... it's even better than taking a pill! Come on... let me hack it off! You'll be my next testimonial: 'I lost 20 pounds in 5 minutes!' Imagine what that will do for my business!"
"Very funny. I told you, I get it! I want to lose FAT, not muscles and bones. I need my leg!" Naturally, of course, I don't always have to pull out my trusty blade. Every once in a while... about as often as a total solar eclipse... a client answers my question like this: "What do I want? Tom, I want to lose 20 pounds of body fat in the next 12 weeks. I want to do it slowly, safely and healthfully and then keep it off permanently. I want all the fat around my hips and thighs completely gone and I want a firm flat stomach. I want muscle all over my body while still looking feminine. I'd like to see myself at about 16% body fat and maintain all my muscle or gain a few pounds of lean mass if I can, especially in my arms.
This is important to me because I want to set a good example for my kids, I want to be healthy and live to at least 90 and I want my husband to look at me and say, "I love your body," and I want to be able to *honestly* say back to him, "me too!" It is on these rare occasions that I know there is still intelligent life on this planet. If you could answer the question, "What do you want" with the lucidity, clarity and specificity that this woman did, I don't think you would ever have any difficulty reaching your health and fitness goals... or any other goal in your life, for that matter. Her answer was what you call a very "well-formed" goal, backed up with lots of emotional motivation-inducing "reasons why."
"I want to lose weight" is a poorly-formed goal. "Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as lots and lots of water.
If you only learn ONE thing from all my newsletters, articles and books, PLEASE learn this: WHAT YOU REALLY WANT IS TO BURN THE FAT, WHILE KEEPING THE MUSCLE!!!!
FAT LOSS is what you want, not weight loss. If your body were 100% rock-solid muscle, with absolutely nothing that jiggled (unless it was supposed to), would you care how much you weighed? I bet you wouldn't! And if that's true, then... STOP WORSHIPPING THE SCALE AND START MEASURING YOUR BODY COMPOSITION!
By measuring your body fat, you take the guesswork out of your health and fitness plan and you get an accurate picture of what's really happening in your body as a result of your diet and exercise program.
Instead of worrying about whether you are losing muscle, or wondering if you are losing fat, you can measure it and KNOW for sure. (I always get a good chuckle when someone tells me they're worried about losing muscle when they don't even measure how much muscle they have!)
Instead of being confused by all the "opinions" from weight loss and exercise "experts" who are all telling you something different, you can MEASURE your body composition and based on the results, you can KNOW for sure whether your program is working.
A very wise man once said, "A single measurement is worth a thousand opinions." So, how do you measure body fat? Thanks to technology, there are some methods today that are so accurate, they can tell you whether your left pinky has more fat than your right pinky! Unfortunately, many of them are either too expensive or they are inaccessible, being found only in hospitals or research facilities
If you want to learn a LOT about various body fat testing methods, chapter 3 of my e-book, Burn The Fat, Feed The Muscle (www.fatlossreality.com) goes into great detail about the pros and cons of all the various fat testing methods. Instead of re-hashing it all here, let me give you three quick and easy, practical suggestions:
Suggestion 1: Have a trainer or fitness professional measure you if this service is available at your local health club. Sometimes, there's a charge - usually $15 - $25, although some clubs offer the service for free to all their members.
Suggestion 2: Purchase an Accu-measure skinfold caliper. Do a google or yahoo search to find a reseller. The Accu-measure was designed to allow you to measure your own body fat in the privacy of your own home (you don't need someone else to measure you) Some people wonder if this is really accurate. Truth is, it's not quite as accurate as a multi site skinfold test from an experienced tester, but what's most important is not the "accuracy" per se, but the reliability and consistency of your measurements so you can track your progress. Skinfold calipers in general are not accurate or inaccurate, it's the person doing the test that is accurate or inaccurate.
Suggestion 3: If you have a spouse, roommate, or friend who can measure your body fat, you can purchase a Slim Guide body fat caliper (or just about any brand of caliper) from Creative Health Products: chponline.com The Slimguide is the best inexpensive caliper available (about $20), but it wasn't designed for you to measure your own body fat like the Accu Measure. You'll need someone to measure you with this caliper. Other models of body fat calipers (if you want to splurge), range from $150 to $450. (At our health clubs, I use the electronic "SKYNDEX" caliper with the 4-site "Durnin formula.") The calipers come with instructions, or you can use these formulas, which I have used and found to be very accurate: 4 Site formula for men (abdomen, suprailiac, thigh, tricep) % fat = .29288(sum of 4 skinfolds) - 0.0005(sum of four skinfolds squared) + 0.15845(age) - 5.76377 4-Site Formula for women (abdomen, suprailiac, thigh, tricep) % Fat = (.29669)(sum of 4 skinfolds) - (.00043)(Sum of four skinfolds squared) + .02963(age) + 1.4072 [Source: Jackson A S, Pollock, M (1985) Practical assessment of body composition. Physician Sport Med. 13: 76-90.]
Body fat percentages vary based on age and gender, but 20-25% body fat is average for women (15-19% is ideal), while 15-20% is average for men (10-14% is ideal). I have detailed charts for body fat charts in my e-book if you're interested.
Once you know your body fat percentage, then weigh yourself and record your weight and body fat on a progress chart such as the one found in my Burn The Fat Feed The Muscle Program (a fat loss program, not a weight loss program). This chart is how you will track your progress and "keep score." You can calculate your lean body mass (muscle and other fat free tissue) very easily just by crunching some numbers:
For example, if you weigh 200 pounds and you have 10% body fat then you have 20 pounds of fat (10% of 200 = 20). That means you have a lean body mass (LBM) of 180 pounds.
Now we're talking! With this data, you can get a really clear picture of how your exercise and nutrition program are affecting your physique. Losing weight is very easy. Losing fat - and keeping it off without losing muscle - is a much bigger challenge. If you simply wanted to lose weight, we could just chop off your leg.
Or, (slightly less painful), I could show you how to drop 10 - 15 pounds over the weekend just by dehydrating yourself and using natural herbal diuretics. Wrestlers do it all the time to make a weight class. But what good would that do if it's almost all water and you're just going to gain it all back within days?
You don't have to "throw away your scale" like many "experts" tell you to. By all means, keep using the scale, the tape measure and even photographs and the mirror - the more feedback the better - but body fat is where it's at.
By the way, I recently bought a chain saw and a shiny new axe from Home Depot, and I've been practicing my "American Psycho" and Jack Nicholson, "The Shining" impersonations... so if you want to come to my office any time soon for personal consultation, you'd better have the right answer to my question, "What do you want?" For more information about a nutrition and training program that focuses exclusively on FAT LOSS, not WEIGHT LOSS, visit: www.fatlossreality.com
About the Author
Tom Venuto is a lifetime natural bodybuilder, an NSCA-certified personal trainer (CPT), certified strength & conditioning specialist (CSCS), and author of the #1 best-selling e-book, "Burn the Fat, Feed The Muscle." Tom has written hundreds of articles and been featured in IRONMAN, Australian IRONMAN, Natural Bodybuilding, Muscular Development. For information on Tom's Fat Loss program, visit:www.fatlossreality.com
Articles
New Articles
Lose Weight Fast - Can you do it?
How to lose 20 pounds really fast
How to Lose Weight Rapidly Foods
Lose Weight Fast Quiz
Secrets of Effective Weight Loss
More lose weight fast articles
Quick Weight Loss Tips
Start Losing Weight Today!
Killer Ab Workout
Beyonce swears by it weight loss
Lose Weight without the headache
Lose Weight Fast - Can you do it?
How to lose 20 pounds really fast
How to Lose Weight Rapidly Foods
Lose Weight Fast Quiz
Secrets of Effective Weight Loss
More lose weight fast articles
Quick Weight Loss Tips
Start Losing Weight Today!
Killer Ab Workout
Beyonce swears by it weight loss
Lose Weight without the headache
Links
Lose Weight Fast
Weight Loss Programs, Diet plans, Exercises, Recipes and more!
Lose Weight
Hoodia, Hoodia gordonii, Weight loss
Buy the Best hoodia, Weight loss, diet products to fight obesity and lose weight. Get weight loss tips, articles and natural diet products.
Weight Loss Programs, Diet plans, Exercises, Recipes and more!
Lose Weight
Hoodia, Hoodia gordonii, Weight loss
Buy the Best hoodia, Weight loss, diet products to fight obesity and lose weight. Get weight loss tips, articles and natural diet products.
Check out the #1 weight loss ebook and learn to lose weight fast!
These Weight Loss Programs show you exercises on how to lose weight fast
Lose Weight Fast - Can you really lose weight fast?
Do you want to lose weight fast? Well you have come to the right place. Here you will find a great source of the hottest programs that will help you lose weight and feel great.
This is a very simple way to lose weight fast without having to spend big bucks for a professional to tell you what you can and cannot eat or drink on a daily basis. Now, I am not saying that lose weight fast programs are bad because they are not. There are a few weight loss, killer ab workout, and negative calorie diet programs that are amazing, but I will get to those in a bit. First I am going to show you the simple way to lose weight fast.
What you will want to do is get a notebook and a pen before you go so sleep and when you wake up in the morning start counting calories. Make sure that you start on what you would consider a normal eating day for yourself. If you go out to dinner on Friday Nights then don't start on a Friday. Count how many calories you ate and drank for breakfast that morning. Write it down in your notebook. If you need to know how many calories are in something like an apple or an orange then just look it up online. Most other food and drink items should have their calorie count on them.
Count any calories that you intake during the day, not only meals. If you have a snack between breakfast and lunch make sure to include it in your calorie count.
For lunch just make sure that you remember to write down how many calories you took in and the same for dinner. Again, most food and drink will have the calories listed right on the package, that is why you should do this first step on a normal day and not a day where you plan on going out to dinner.
This next step is simple. Add up all of the calories you ate and drank that day and simply cut that number by 500. If your total calorie intake for that day was 2000 then you should only eat 1500 calories each day from now on.
Another simple way to lose weight fast is to speed up your metabolism. You can do this by spreading your calories out between 5 or 6 small meals instead of the regular breakfast, lunch and dinner.
Now you will need to do some exercise. You cannot depend solely on what you eat to help you lose weight fast. The best way to lose weight is to run, walk or do some type of cardiovascular activity. You could also jump rompe if you don't want to run or walk. Doing this 3 times per week for about 30 minutes per time should be sufficient. Tip: Do NOT weigh yourself every day. When you first start the diet only weigh yourself after 1 week of sticking to the diet. After you realize that you can lose a couple of pounds per week you will be excited. If you weigh yourself everyday you will become discouraged, so don't do it. Hope these tips help you out in your journey to lose weight fast. Click below for some great information about losing weight fast.
Take action now, visit Lose Weight Fast and Lose weight fast diet
This is a very simple way to lose weight fast without having to spend big bucks for a professional to tell you what you can and cannot eat or drink on a daily basis. Now, I am not saying that lose weight fast programs are bad because they are not. There are a few weight loss, killer ab workout, and negative calorie diet programs that are amazing, but I will get to those in a bit. First I am going to show you the simple way to lose weight fast.
What you will want to do is get a notebook and a pen before you go so sleep and when you wake up in the morning start counting calories. Make sure that you start on what you would consider a normal eating day for yourself. If you go out to dinner on Friday Nights then don't start on a Friday. Count how many calories you ate and drank for breakfast that morning. Write it down in your notebook. If you need to know how many calories are in something like an apple or an orange then just look it up online. Most other food and drink items should have their calorie count on them.
Count any calories that you intake during the day, not only meals. If you have a snack between breakfast and lunch make sure to include it in your calorie count.
For lunch just make sure that you remember to write down how many calories you took in and the same for dinner. Again, most food and drink will have the calories listed right on the package, that is why you should do this first step on a normal day and not a day where you plan on going out to dinner.
This next step is simple. Add up all of the calories you ate and drank that day and simply cut that number by 500. If your total calorie intake for that day was 2000 then you should only eat 1500 calories each day from now on.
Another simple way to lose weight fast is to speed up your metabolism. You can do this by spreading your calories out between 5 or 6 small meals instead of the regular breakfast, lunch and dinner.
Now you will need to do some exercise. You cannot depend solely on what you eat to help you lose weight fast. The best way to lose weight is to run, walk or do some type of cardiovascular activity. You could also jump rompe if you don't want to run or walk. Doing this 3 times per week for about 30 minutes per time should be sufficient. Tip: Do NOT weigh yourself every day. When you first start the diet only weigh yourself after 1 week of sticking to the diet. After you realize that you can lose a couple of pounds per week you will be excited. If you weigh yourself everyday you will become discouraged, so don't do it. Hope these tips help you out in your journey to lose weight fast. Click below for some great information about losing weight fast.
Take action now, visit Lose Weight Fast and Lose weight fast diet
Check out the #1 weight loss ebook and learn to lose weight fast!
These Weight Loss Programs show you exercises on how to lose weight fast
Lose weight for spring break
With spring break coming up you will probably want to lose some weight and gain some muscle if you are going on a beach trip to Florida or Mexico. There are several ways that you can lose weight and gain muscle. This site is full of articles and free tips and there are also a few products that we recommend if you need quick results. Enjoy.
weight loss articles
Negative Calorie Diet | holiday weight gain | increase your metabolism | excess weight obesity | help you lose weight | exercise and stress | holiday intake | water and weight loss | Muscle under the fat | Tone your thighs | Get Rid of belly fat | age and weight gain | burn more calories | control sugar addiction | fat cell reduction | feel less hungry | Cutting calories | weight calculator | weight loss tools | Weight loss
Negative calorie diet
The problem of overweight and obesity is affecting millions of people in our society. Eating unhealthy foods has resulted in unwanted weight gain. However there are many diets that have originated in answer to this unhealthy condition. One particular diet is the negative calorie diet. It is specifically designed to cause fat loss.
The premise behind the negative calorie diet is the belief that there are negative calorie foods that take more calories to digest than the actual calorie content of these foods and so creating a negative caloric effect. The extra energy to break down these foods is taken from the stored fat in the body causing weight loss through the negative calorie diet. For example an apple containing 50 calories may require 100 calories to digest via the negative calorie diet. So an additional 50 calories have been burnt simply by eating that particular food via the negative calorie diet. These calories are taken from the body’s fat reserves in the negative calorie diet.
A negative calorie diet includes certain fruits and vegetables. These are apples, asparagus, beets, blueberries, broccoli, cantaloupes, carrots, cauliflower, celery, cranberries, cucumber, garlic, grapefruit, green cabbage, oranges, papaya, pineapple, spinach, strawberries, turnip, watermelon, zucchini, and many more found in the negative calorie diet. All these types of foods are very healthy and nutritious at the same time complementing the negative calorie diet. So this negative calorie diet is extremely beneficial for our body.
Fat loss for any particular individual in the negative calorie diet is dependent upon his or her body’s unique metabolism rate. That person is increasing his or her metabolism by eating certain foods which result in weight fat loss via the negative calorie diet. Not eating is not the solution in the negative calorie diet. Eating the negative calorie foods keeps the body burning fat via the negative calorie diet.
The negative calorie diet should also be accompanied with some form of mild exercise. Everyday exercise can be sufficient for adequate fat loss such as cycling and walking. So keep that in mind.
For more information on the negative calorie diet visit our web site:
Negative Calorie Diet: www.now-visit-this.com/ncd.htm
Article Source: http://EzineArticles.com/?expert=Rony_Chandaria
The premise behind the negative calorie diet is the belief that there are negative calorie foods that take more calories to digest than the actual calorie content of these foods and so creating a negative caloric effect. The extra energy to break down these foods is taken from the stored fat in the body causing weight loss through the negative calorie diet. For example an apple containing 50 calories may require 100 calories to digest via the negative calorie diet. So an additional 50 calories have been burnt simply by eating that particular food via the negative calorie diet. These calories are taken from the body’s fat reserves in the negative calorie diet.
A negative calorie diet includes certain fruits and vegetables. These are apples, asparagus, beets, blueberries, broccoli, cantaloupes, carrots, cauliflower, celery, cranberries, cucumber, garlic, grapefruit, green cabbage, oranges, papaya, pineapple, spinach, strawberries, turnip, watermelon, zucchini, and many more found in the negative calorie diet. All these types of foods are very healthy and nutritious at the same time complementing the negative calorie diet. So this negative calorie diet is extremely beneficial for our body.
Fat loss for any particular individual in the negative calorie diet is dependent upon his or her body’s unique metabolism rate. That person is increasing his or her metabolism by eating certain foods which result in weight fat loss via the negative calorie diet. Not eating is not the solution in the negative calorie diet. Eating the negative calorie foods keeps the body burning fat via the negative calorie diet.
The negative calorie diet should also be accompanied with some form of mild exercise. Everyday exercise can be sufficient for adequate fat loss such as cycling and walking. So keep that in mind.
For more information on the negative calorie diet visit our web site:
Negative Calorie Diet: www.now-visit-this.com/ncd.htm
Article Source: http://EzineArticles.com/?expert=Rony_Chandaria
holiday weight gain
If you're worried about gaining weight over the holidays you're not alone.
The average North American gains 7 to 12 pounds over the Thanksgiving and Christmas holidays. But it doesn't have to be that way.
Follow these simple holiday diet tips and tricks and you'll avoid the holiday weight gain that afflicts so many other people:
#1 Drink Water - and Lots of It.
Boring I know - but the reason this tip stays around year after year is because it works. Adequate water intake keeps your metabolism humming along at a maximum rate and staves off hunger cravings as well.
In fact many people mistake thirst for hunger and end up eating to quench their thirst. This results in more calories than you body needs and - you guessed it - excess pounds.
Models and celebrities all know about the powerful slimming effects of drinking water which is why you often see them holding a bottle of water in their hands as they dash through airports or stand around at fashion shows.
#2 Increase Your Exercise A Little Bit Every Day
Everyone deserves to indulge in holiday treats. Part of the fun of the holiday season is the amazing treats that are only around at Christmas and/or Thanksgiving.
Accept the fact that you're going to indulge a bit - and then enjoy it! But make sure you make up for it elsewhere by increasing your exercise.
You don't have to double your exercise time or sweat till you fall off your treadmill. Just increase your exercise time a bit every day, maybe ten minutes here, fifteen minutes there. It all adds up.
You'll burn off those holiday treats and easily avoid extra weight gain. I have several girlfriends who have been doing this trick for years and they never gain a pound over the holidays (in fact they often lose a few!).
#3 Cut Back Where You Can At Other Meals
Did you know that the average number of calories consumed by one person during a typical Thanksgiving dinner is 7,100! That's about 2 pounds strictly in terms of calories alone.
But not to worry. All you have to do is make small calorie cutbacks at other meals the week before and you'll easily make up for the extra calories.
For example, instead a huge slice of pecan pie (which normally will run you about 500 calories) for desert, why not try some blueberries mixed with low fat yogurt? Instead of the bag of potato chips you usually indulge in for the big game, why not munch on air-popped, low fat popcorn?
You can save as much as 500 calories and you're still having a salty, satisfying snack.
Bottom line: cut back where you can in little ways. You won't miss the little sacrifices and you can then enjoy your holiday meals - guilt free!
#4 Eat What You Like - But Only A Few Bites
If you absolutely cannot imagine giving up any of your favorite treats this holiday season, give yourself permission to have a bite of everything - but only a bite!
I read somewhere that Jessica Simpson never denies herself any of her favorite foods - but she only allows herself one or two bites. And let's face it the first couple of bites are the best tasting anyways!
#5 Don't Eat After 7:00 pm
Experts tell us that the earlier in the day food is eaten, the more likely it is to be burned off. However when you eat late at night, this food is more likely to be stored as fat.
Celebrities like Oprah use this knowledge to their advantage and refuse to eat after a certain time like 7:00 p.m.
So if you know you absolutely must have a sweet indulgence during the day, try to have it before noon. Then towards the end of the day, snack on healthy, lower carb foods like salads, vegetable broth, fruits or lean protein.
This keeps your metabolism elevated but won't pack on the pounds. I've personally used this trick before every holiday Christmas party for 5 years running and it certainly helps for getting into those slinky Christmas party dresses!
So those are 5 diet tips to avoid holiday weight gain this year. Follow them and you're guaranteed to save yourself the stress of unwanted weight gain. Heck, you'll probably even lose a few pounds, all in time for New Year's Eve!
Vienna Miller is a contributing writer to Diet and Weight Loss Reviews.
For the latest weight loss tips and diet reviews, visit http://www.FreeToBeThin.com
Article Source: http://EzineArticles.com/?expert=Vienna_Miller
The average North American gains 7 to 12 pounds over the Thanksgiving and Christmas holidays. But it doesn't have to be that way.
Follow these simple holiday diet tips and tricks and you'll avoid the holiday weight gain that afflicts so many other people:
#1 Drink Water - and Lots of It.
Boring I know - but the reason this tip stays around year after year is because it works. Adequate water intake keeps your metabolism humming along at a maximum rate and staves off hunger cravings as well.
In fact many people mistake thirst for hunger and end up eating to quench their thirst. This results in more calories than you body needs and - you guessed it - excess pounds.
Models and celebrities all know about the powerful slimming effects of drinking water which is why you often see them holding a bottle of water in their hands as they dash through airports or stand around at fashion shows.
#2 Increase Your Exercise A Little Bit Every Day
Everyone deserves to indulge in holiday treats. Part of the fun of the holiday season is the amazing treats that are only around at Christmas and/or Thanksgiving.
Accept the fact that you're going to indulge a bit - and then enjoy it! But make sure you make up for it elsewhere by increasing your exercise.
You don't have to double your exercise time or sweat till you fall off your treadmill. Just increase your exercise time a bit every day, maybe ten minutes here, fifteen minutes there. It all adds up.
You'll burn off those holiday treats and easily avoid extra weight gain. I have several girlfriends who have been doing this trick for years and they never gain a pound over the holidays (in fact they often lose a few!).
#3 Cut Back Where You Can At Other Meals
Did you know that the average number of calories consumed by one person during a typical Thanksgiving dinner is 7,100! That's about 2 pounds strictly in terms of calories alone.
But not to worry. All you have to do is make small calorie cutbacks at other meals the week before and you'll easily make up for the extra calories.
For example, instead a huge slice of pecan pie (which normally will run you about 500 calories) for desert, why not try some blueberries mixed with low fat yogurt? Instead of the bag of potato chips you usually indulge in for the big game, why not munch on air-popped, low fat popcorn?
You can save as much as 500 calories and you're still having a salty, satisfying snack.
Bottom line: cut back where you can in little ways. You won't miss the little sacrifices and you can then enjoy your holiday meals - guilt free!
#4 Eat What You Like - But Only A Few Bites
If you absolutely cannot imagine giving up any of your favorite treats this holiday season, give yourself permission to have a bite of everything - but only a bite!
I read somewhere that Jessica Simpson never denies herself any of her favorite foods - but she only allows herself one or two bites. And let's face it the first couple of bites are the best tasting anyways!
#5 Don't Eat After 7:00 pm
Experts tell us that the earlier in the day food is eaten, the more likely it is to be burned off. However when you eat late at night, this food is more likely to be stored as fat.
Celebrities like Oprah use this knowledge to their advantage and refuse to eat after a certain time like 7:00 p.m.
So if you know you absolutely must have a sweet indulgence during the day, try to have it before noon. Then towards the end of the day, snack on healthy, lower carb foods like salads, vegetable broth, fruits or lean protein.
This keeps your metabolism elevated but won't pack on the pounds. I've personally used this trick before every holiday Christmas party for 5 years running and it certainly helps for getting into those slinky Christmas party dresses!
So those are 5 diet tips to avoid holiday weight gain this year. Follow them and you're guaranteed to save yourself the stress of unwanted weight gain. Heck, you'll probably even lose a few pounds, all in time for New Year's Eve!
Vienna Miller is a contributing writer to Diet and Weight Loss Reviews.
For the latest weight loss tips and diet reviews, visit http://www.FreeToBeThin.com
Article Source: http://EzineArticles.com/?expert=Vienna_Miller
Increase your metabolism
The most misunderstood part of any weight loss routine is how the body’s metabolism is often the most crucial factor when it comes to losing excess weight. The human body needs energy to produce energy in order to function properly. This energy is taken in when we eat with the energy coming from calories contained in the food. This caloric energy is then metabolized by the body’s cells and either burned through the daily functions of the body or stored away as fat for future use. The thing to remember is that the body uses an outside energy source, calories from food, to create the energy the body needs everyday. During this process the body also uses energy to create more energy. This is metabolism.
There are several ways to increase metabolism by creating a greater need for the body to burn more calories. Probably the most easiest and well known is to simply exercise more. Weight training and aerobic exercise increases the demand for more calories simply because the body is using more energy not only during the work out but also post work out.
Building a stronger cardiovascular system with aerobic exercise and adding lean muscle mass with weight training will go along ways towards an increase in metabolism. Not only does lean muscle require more calories even at rest it also helps to increase enzymes in your body that burn fat. Because of the need for a fit body to consume more calories to maintain its current condition there really is no better way to increase your metabolism then through exercise.
One of the misunderstood ways to raise metabolism is through diet. The vast majority of people who go on “Diets” cut way back on their food intake and therefore greatly decrease the amount of calories they consume. What they don’t realize when they do this is that the body reacts to this decrease in calories by slowing its metabolism in order to conserve its energy stores, in this case fat.
It’s the type and amount of calories that are the culprit in most excess weight situations. By cutting calories the body isn’t getting the energy or nutrition it needs. The key is to eat complex carbohydrates such as are found in fruits, vegetables and whole grain breads. It takes more energy for the body to digest and process the calories and nutrients from healthy food then from the more processed and refined foods found on supermarket shelves today. In fact processed foods and refined sugars are the big culprits in the weight gain epidemic found across the country today.
As you can see the way to increase our metabolism is through diet and exercise. Metabolism is our body’s engine. The better we take care of that engine through exercise and proper diet the better our metabolism will run, keeping us lean, healthy and looking good.
For more ways to increase metabolism and for more information about metabolism please click here.
Article Source: Ezinearticles.com
There are several ways to increase metabolism by creating a greater need for the body to burn more calories. Probably the most easiest and well known is to simply exercise more. Weight training and aerobic exercise increases the demand for more calories simply because the body is using more energy not only during the work out but also post work out.
Building a stronger cardiovascular system with aerobic exercise and adding lean muscle mass with weight training will go along ways towards an increase in metabolism. Not only does lean muscle require more calories even at rest it also helps to increase enzymes in your body that burn fat. Because of the need for a fit body to consume more calories to maintain its current condition there really is no better way to increase your metabolism then through exercise.
One of the misunderstood ways to raise metabolism is through diet. The vast majority of people who go on “Diets” cut way back on their food intake and therefore greatly decrease the amount of calories they consume. What they don’t realize when they do this is that the body reacts to this decrease in calories by slowing its metabolism in order to conserve its energy stores, in this case fat.
It’s the type and amount of calories that are the culprit in most excess weight situations. By cutting calories the body isn’t getting the energy or nutrition it needs. The key is to eat complex carbohydrates such as are found in fruits, vegetables and whole grain breads. It takes more energy for the body to digest and process the calories and nutrients from healthy food then from the more processed and refined foods found on supermarket shelves today. In fact processed foods and refined sugars are the big culprits in the weight gain epidemic found across the country today.
As you can see the way to increase our metabolism is through diet and exercise. Metabolism is our body’s engine. The better we take care of that engine through exercise and proper diet the better our metabolism will run, keeping us lean, healthy and looking good.
For more ways to increase metabolism and for more information about metabolism please click here.
Article Source: Ezinearticles.com
excess weight obesity
How to beat obesity is by understanding it, the reason most people become overweight or obese is due to taking in more calories than they need on a regular basis. Those surplus calories are converted into extra weight. The tendency toward weight gain differs from one person to another due to factors like metabolism, health issues and lack of exercise.
If we exceed the normal calorie intake, the excess calories is converted into fats. However, there are some factors in weight gain that we simply have no control over.
There are also other underlying issues that often lead to weight gain, such as genetics, emotional eating, environmental factors, psychological issues, physical inactivity due to injury or illness, and eating disorders, such as BED (binge eating disorder).
If you want to reduce your body fat, focus on increasing the amount of exercise you get rather than decreasing your food intake.
Just being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), are things that more effectively burns calories and reduces body fat.
Millions of people are trying to lose weight, going on diet programs and products, often they do lose some weight. But, for most people, you will find that nearly all have regained whatever weight they lost. Not a single program could do so.Being seriously overweight and particularly obesity put individuals at risk to a number of diseases and serious health problems, and it's now a known fact that when caloric intake is excessive, some of the excess frequently is saturated fat.
People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly.
Walking is one of the best exercises for strengthening bones, controlling weight and toning the leg muscles, To lose weight, it's more important to walk for time than speed.
Healthy steady weight loss is the only safe way to lose weight and keep it off permanently. Most fad diets are bad for you and invariably you will end up fatter than when you started. On top of that you will end up disappointed and feeling somewhat helpless. This sometimes leads to us turning to food for comfort and further weigh gain.
Article source : Ezinearticles.com
If we exceed the normal calorie intake, the excess calories is converted into fats. However, there are some factors in weight gain that we simply have no control over.
There are also other underlying issues that often lead to weight gain, such as genetics, emotional eating, environmental factors, psychological issues, physical inactivity due to injury or illness, and eating disorders, such as BED (binge eating disorder).
If you want to reduce your body fat, focus on increasing the amount of exercise you get rather than decreasing your food intake.
Just being more active in general (such as climbing the stairs instead of taking the elevator, moving around instead of sitting still, sitting up instead of lying down as well as showing some excitement and enthusiasm instead of boredom), are things that more effectively burns calories and reduces body fat.
Millions of people are trying to lose weight, going on diet programs and products, often they do lose some weight. But, for most people, you will find that nearly all have regained whatever weight they lost. Not a single program could do so.Being seriously overweight and particularly obesity put individuals at risk to a number of diseases and serious health problems, and it's now a known fact that when caloric intake is excessive, some of the excess frequently is saturated fat.
People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly.
Walking is one of the best exercises for strengthening bones, controlling weight and toning the leg muscles, To lose weight, it's more important to walk for time than speed.
Healthy steady weight loss is the only safe way to lose weight and keep it off permanently. Most fad diets are bad for you and invariably you will end up fatter than when you started. On top of that you will end up disappointed and feeling somewhat helpless. This sometimes leads to us turning to food for comfort and further weigh gain.
Article source : Ezinearticles.com
Help you lose weight
This diet will ensure your full of energy and vitality improve skin tone make your hair glossy and detox and make you lose weight fast.
The above diet is totally balanced and unlike fad or crash diets will not deprive you of any food groups or make you feel ill
So here are your tips to lose weight fast.
1. Go Organic & Up fruit & Veg Intake
Switch your shopping to buying organic ingredients and up your fruit and veg intake
2. Drinks
Cut down or eliminate alcohol, fizzy drinks and caffeine. Switch to Green tea loaded with antioxidants and make sure you get plenty of fresh water – 2 litres a day.
Water is will flush out your system and is known to help speed up the fat burning process. Also as many hunger pangs we get are thirst pangs this will keep appetite in check.
3. Eliminate processed foods
Such as burgers and Pizza’s and get more good carbohydrates such as oats, brown rice and jacket potatoes to ensure that your blood sugar levels are kept even and you have plenty of energy.
4. Get good fats
We all need good fats their vital to our health and vitality. They will protect against illness, supports the immune system make your skin, hair and nails look better
The best way to get them is from oily fish such as, mackerel, salmon, sardines, herrings and olive oil.
Make Sure you get 3 - 5 servings a week and take a fish oil capsule daily.
5. up your intake of lean protein
Lean protein provides an immediate satiety factor - it keeps you full for longer periods.
It also prevents insulin spikes that lead to energy falls and sugar cravings.
It maintains muscle mass which is crucial in the fat burning process.
At least 20 – 30% of daily calories should be lean protein get it by eating:
Cottage cheese, low fat yogurt, skimmed milk, egg whites, fish, shrimp prawns, skinless chicken, turkey, beef, lentils, fish, kidney beans, tofu and soy products.
6. Eat fiber
This keeps food moving through your bowel. Just like water, fiber rich foods bulk you up and make you feel full.
The average person could lose around 10 pounds per year just by doubling their fiber intake. The average person consumes about 8g per day this should be increased to 25g per day.
It's found only in plant foods and our bodies are unable to digest it so it's simply eliminated.
In the process it cuts calories by attaching to some of the protein and fat that you eat along the way eliminating that as well
Finally, fiber rich foods are normally low in calories and filling so eating more of them means you're eating fewer calories and consuming less calories from other foods.
Start your day with a high fiber cereal and keep eating fiber throughout the day.
Good choices include: strawberries, apples, figs, and chickpeas, potatoes with skins, broccoli, brown rice, beans, and nuts.
7. Eat regularly
You can eat 3 main meals a day with two snacks in between.
Never skip breakfast so that you don’t suffer hunger pangs later in the day. Your body has been without food for 8 – 10 hours so fuel it and set your self up for the day.
8. Portion Control
Make sure you aware of portion control. With your 3 main meals to get the portion size of brown rice you can have as example, clench you fist and that’s the amount you can have same with vegetables and protein consumed.
Why the above diet will help you lose weight and be healthy
The above diet will help you lose weight naturally as it’s balanced and It will give you energy, vitality and make you feel and look better – Try it and see.
Article source: Ezinearticles.com
The above diet is totally balanced and unlike fad or crash diets will not deprive you of any food groups or make you feel ill
So here are your tips to lose weight fast.
1. Go Organic & Up fruit & Veg Intake
Switch your shopping to buying organic ingredients and up your fruit and veg intake
2. Drinks
Cut down or eliminate alcohol, fizzy drinks and caffeine. Switch to Green tea loaded with antioxidants and make sure you get plenty of fresh water – 2 litres a day.
Water is will flush out your system and is known to help speed up the fat burning process. Also as many hunger pangs we get are thirst pangs this will keep appetite in check.
3. Eliminate processed foods
Such as burgers and Pizza’s and get more good carbohydrates such as oats, brown rice and jacket potatoes to ensure that your blood sugar levels are kept even and you have plenty of energy.
4. Get good fats
We all need good fats their vital to our health and vitality. They will protect against illness, supports the immune system make your skin, hair and nails look better
The best way to get them is from oily fish such as, mackerel, salmon, sardines, herrings and olive oil.
Make Sure you get 3 - 5 servings a week and take a fish oil capsule daily.
5. up your intake of lean protein
Lean protein provides an immediate satiety factor - it keeps you full for longer periods.
It also prevents insulin spikes that lead to energy falls and sugar cravings.
It maintains muscle mass which is crucial in the fat burning process.
At least 20 – 30% of daily calories should be lean protein get it by eating:
Cottage cheese, low fat yogurt, skimmed milk, egg whites, fish, shrimp prawns, skinless chicken, turkey, beef, lentils, fish, kidney beans, tofu and soy products.
6. Eat fiber
This keeps food moving through your bowel. Just like water, fiber rich foods bulk you up and make you feel full.
The average person could lose around 10 pounds per year just by doubling their fiber intake. The average person consumes about 8g per day this should be increased to 25g per day.
It's found only in plant foods and our bodies are unable to digest it so it's simply eliminated.
In the process it cuts calories by attaching to some of the protein and fat that you eat along the way eliminating that as well
Finally, fiber rich foods are normally low in calories and filling so eating more of them means you're eating fewer calories and consuming less calories from other foods.
Start your day with a high fiber cereal and keep eating fiber throughout the day.
Good choices include: strawberries, apples, figs, and chickpeas, potatoes with skins, broccoli, brown rice, beans, and nuts.
7. Eat regularly
You can eat 3 main meals a day with two snacks in between.
Never skip breakfast so that you don’t suffer hunger pangs later in the day. Your body has been without food for 8 – 10 hours so fuel it and set your self up for the day.
8. Portion Control
Make sure you aware of portion control. With your 3 main meals to get the portion size of brown rice you can have as example, clench you fist and that’s the amount you can have same with vegetables and protein consumed.
Why the above diet will help you lose weight and be healthy
The above diet will help you lose weight naturally as it’s balanced and It will give you energy, vitality and make you feel and look better – Try it and see.
Article source: Ezinearticles.com
Intake during the holidays
With the Holiday season fast approaching, you may have concerns about keeping those extra pounds at bay. It seems that even though the holidays themselves are only a few actual days, food is in abundance from Thanksgiving through New Year's, and temptation can be overwhelming. The following tips can help you survive the season with minimal damage.
Keep the focus on family and friends
All too often, the emphasis is on the food rather than spending time with those we love. If you try to keep the focus on family and friends, this can help you shift mental gears and see the food as secondary. Yes, many people have food traditions that make the holidays special, but this is usually only a dish or two. However, when you think about it, is it really the food that makes the holiday, or the memories that the food invokes? Go ahead and make you favorite holiday dishes, but keep portions a reasonable size and focus on the time together. Also, try to avoid the feeling that you have to stuff yourself on your favorite holiday meals because you won't have the opportunity for another year. This type of "all or nothing" thinking can make you act in ways you might not otherwise.
Eat Only Until You're Full
We've all heard this one before, but it bears repeating because it is so easy to overeat during the holidays. This includes not only the actual days, such as Thanksgiving, Christmas, and New Year's, but also in between. This is a season of leftovers, and tasty ones at that, which can make overeating easy. Because the holidays involve a lot of parties, conversation, and occasional drinking, it can be very easy to get distracted by the mood and "forget" that you're on your third cream puff. Make a conscious effort to monitor your level of fullness and stop when you start feeling full. This can be easier said than done, but the extra effort can be worth it. Are the few moments of gratification worth the many hours afterward feeling miserable? In the moment, yes, which is why it takes a conscious effort to monitor intake.
Choose Your Parties Wisely
While it's tempting to accept every invitation, consider the long-term effects. Do you really need to attend every party that comes your way? Not necessarily. Yes, parties are great fun, but they are also an area where temptation is great and willpower is low. As your holiday invitations come rolling in, consider the ones that are important. The office party, for example, may be one that you need to attend to stay in good graces with the boss; the party hosted by a co-worker that you barely know can probably be skipped. It can be hard enough avoiding all the goodies that people bring to the office and well-meaning friends give for gifts; adding extra social gatherings only makes it harder to say no or to limit your intake.
Focus on Your Long Term Goals
When you think about it, the holiday season is relatively short, even though it feels like it's a few months straight of nothing but eating. However, if you break it down, there's a manageable lull between Thanksgiving and Christmas, and even between Christmas and New Years. As you navigate the actual holiday days and your chosen parties, keep your long-term goals at the forefront of your mind. Yes, the holiday treats are tasty and tempting. Think of the little ways you can enjoy the holidays and still keep the bigger picture in mind. As you reach for that second helping, ask yourself if the short-term satisfaction is worth the long-term costs.
Keep your confidence up!
During the holiday season, with so much going on, it's very easy to throw your good eating habits and diet plans out the window for two months. Sweets and baked goods are constantly available, and it may just seem like too much to try to keep to your eating plans. However, throwing in the towel simply sets you up for failure. If you believe that it's pointless to try to eat well, then you probably will see those extra pounds creep on. Remind yourself that, with a little bit of planning, it is possible to make it through the season with minimal damage, but you do need a bit of confidence in yourself.
Mike Singh is a fitness instructor, who writes about health & fitness products reviews, elliptical machine reviews, and low carb diet recipes online!
Article Source: http://EzineArticles.com/?expert=Mike_Singh
Keep the focus on family and friends
All too often, the emphasis is on the food rather than spending time with those we love. If you try to keep the focus on family and friends, this can help you shift mental gears and see the food as secondary. Yes, many people have food traditions that make the holidays special, but this is usually only a dish or two. However, when you think about it, is it really the food that makes the holiday, or the memories that the food invokes? Go ahead and make you favorite holiday dishes, but keep portions a reasonable size and focus on the time together. Also, try to avoid the feeling that you have to stuff yourself on your favorite holiday meals because you won't have the opportunity for another year. This type of "all or nothing" thinking can make you act in ways you might not otherwise.
Eat Only Until You're Full
We've all heard this one before, but it bears repeating because it is so easy to overeat during the holidays. This includes not only the actual days, such as Thanksgiving, Christmas, and New Year's, but also in between. This is a season of leftovers, and tasty ones at that, which can make overeating easy. Because the holidays involve a lot of parties, conversation, and occasional drinking, it can be very easy to get distracted by the mood and "forget" that you're on your third cream puff. Make a conscious effort to monitor your level of fullness and stop when you start feeling full. This can be easier said than done, but the extra effort can be worth it. Are the few moments of gratification worth the many hours afterward feeling miserable? In the moment, yes, which is why it takes a conscious effort to monitor intake.
Choose Your Parties Wisely
While it's tempting to accept every invitation, consider the long-term effects. Do you really need to attend every party that comes your way? Not necessarily. Yes, parties are great fun, but they are also an area where temptation is great and willpower is low. As your holiday invitations come rolling in, consider the ones that are important. The office party, for example, may be one that you need to attend to stay in good graces with the boss; the party hosted by a co-worker that you barely know can probably be skipped. It can be hard enough avoiding all the goodies that people bring to the office and well-meaning friends give for gifts; adding extra social gatherings only makes it harder to say no or to limit your intake.
Focus on Your Long Term Goals
When you think about it, the holiday season is relatively short, even though it feels like it's a few months straight of nothing but eating. However, if you break it down, there's a manageable lull between Thanksgiving and Christmas, and even between Christmas and New Years. As you navigate the actual holiday days and your chosen parties, keep your long-term goals at the forefront of your mind. Yes, the holiday treats are tasty and tempting. Think of the little ways you can enjoy the holidays and still keep the bigger picture in mind. As you reach for that second helping, ask yourself if the short-term satisfaction is worth the long-term costs.
Keep your confidence up!
During the holiday season, with so much going on, it's very easy to throw your good eating habits and diet plans out the window for two months. Sweets and baked goods are constantly available, and it may just seem like too much to try to keep to your eating plans. However, throwing in the towel simply sets you up for failure. If you believe that it's pointless to try to eat well, then you probably will see those extra pounds creep on. Remind yourself that, with a little bit of planning, it is possible to make it through the season with minimal damage, but you do need a bit of confidence in yourself.
Mike Singh is a fitness instructor, who writes about health & fitness products reviews, elliptical machine reviews, and low carb diet recipes online!
Article Source: http://EzineArticles.com/?expert=Mike_Singh
Exercise and Stress
Experts agree that one best way to manage stress is through exercise. Exercise has been proven to relax the body and mind, burn fat, improve cardiovascular system, bring in more oxygen, reduce the chance of diseases, lower blood pressure and the list goes on.
During the stress response, many chemical reactions occur in the body preparing it to what is known as the fight or flight response. During prehistoric days as cave dwellers, we had the opportunity to burn off our stress when an animal attacked, as it was a means of survival. We were able to run away or fight the threat immediately. In today's society, we do not have to fight a bear or tiger, so we do not have much of an outlet readily at hand to burn off the stress or pent up negative emotions. Therefore, we carry it with us creating emotional and physical problems. Exercise can help by providing an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. You can dissipate these feelings by simply taking it out on the tennis court, by running, or punching a bag. Regular exercise provides the opportunity to manage the fight or flight response and helps the body to return to a homeostasis or balanced state more quickly.
Exercise can also improve self-esteem and self worth by realizing that you are benefit directly. You may feel more outgoing and social because of the increased energy and also a better physique creating more confidence and positive self image. Your self-esteem may be enhanced by taking on exercise challenges or goals, giving you a feeling of accomplishment and reward.
Anaerobic vs. Aerobic Exercise:
Aerobic exercise is an activity that uses major muscle groups such as walking, running, swimming, and cycling. This type of exercise strengthens your cardiovascular system by increasing your heart and respiratory rate and brings in more oxygen into the body. To reap the full benefits of aerobic exercise, you must be at 60%-80% of your target heart rate for at least 20 minutes, between three and five times a week.
To calculate your target heart rate use the following formula: Take 220 - (subtract) your age X (multiply 60%, or 70%, etc. intensity rate.) = Target heart rate (divide by six for a ten second pulse count. Take your pulse for ten seconds and gage where you are during the workout. Speed up the pace if you are below 60%.
Aerobic exercise is key to lose weight as it burns calories which are the energy consumed and adds fat to our bodies. Combined with a healthy diet it is a sure way to lose weight. One pound of body fat is equivalent to 3500 calories. To lose one pound, you must burn 3500 calories. It is easier to combine aerobics and create a small caloric deficit in your diet than to do one or the other solely.
Anaerobic exercise builds muscle strength and power. Isotonics and Isometrics are two kinds of anaerobic exercises.
Isotonics uses your muscles to contract against an object with movement such as weight lifting (also called strength or resistance training.) The benefits of isotonic exercises are stronger muscles, stronger bones, tone, prevent injuries, and condenses and shapes muscle for better esthetics.
Isometric exercise is contracting your muscles against resistance without movement. Such as lifting an object like a dumbbell and holding a position. You are isolating that muscle.
Use both types of anaerobic exercises to maximize your strength to build healthy, lean, and strong muscles.
Select exercises that you enjoy and can do for at least 20 minutes, three to five days a week. Exercise does not necessarily mean hitting the gym and making an ordeal out of it. It can simply be a walk around your neighborhood or dancing to some tunes. Try to think "activity" verses "exercise". When you are in an active mind-frame, you will purposely park a little farther, do stretches at the computer, take the stairs instead of the elevator, etc.
Commit that you will begin to be more active and stick to your exercises or activities for 21 days. Why 21? Research has showed that it takes about 21 days to create a habit. Document how your feel after the 21 days. Your stress levels should be lowered, you should feel more energized, and see some physical changes such as a slimmer physique.
You may already know the benefits of exercise but are you doing it? So start by making a decision, begin slowly, then gradually work up to more and longer workout sessions. The point of this article is to help you take immediate action.
Brennan Howe is owner of several free health information websites. Visit FreeInfoSites.com for information on a variety of health topics.
Article Source: http://EzineArticles.com/?expert=Brennan_Howe
During the stress response, many chemical reactions occur in the body preparing it to what is known as the fight or flight response. During prehistoric days as cave dwellers, we had the opportunity to burn off our stress when an animal attacked, as it was a means of survival. We were able to run away or fight the threat immediately. In today's society, we do not have to fight a bear or tiger, so we do not have much of an outlet readily at hand to burn off the stress or pent up negative emotions. Therefore, we carry it with us creating emotional and physical problems. Exercise can help by providing an outlet for negative emotions such as worry, irritability, depression, hostility, anger, frustration, and anxiety. You can dissipate these feelings by simply taking it out on the tennis court, by running, or punching a bag. Regular exercise provides the opportunity to manage the fight or flight response and helps the body to return to a homeostasis or balanced state more quickly.
Exercise can also improve self-esteem and self worth by realizing that you are benefit directly. You may feel more outgoing and social because of the increased energy and also a better physique creating more confidence and positive self image. Your self-esteem may be enhanced by taking on exercise challenges or goals, giving you a feeling of accomplishment and reward.
Anaerobic vs. Aerobic Exercise:
Aerobic exercise is an activity that uses major muscle groups such as walking, running, swimming, and cycling. This type of exercise strengthens your cardiovascular system by increasing your heart and respiratory rate and brings in more oxygen into the body. To reap the full benefits of aerobic exercise, you must be at 60%-80% of your target heart rate for at least 20 minutes, between three and five times a week.
To calculate your target heart rate use the following formula: Take 220 - (subtract) your age X (multiply 60%, or 70%, etc. intensity rate.) = Target heart rate (divide by six for a ten second pulse count. Take your pulse for ten seconds and gage where you are during the workout. Speed up the pace if you are below 60%.
Aerobic exercise is key to lose weight as it burns calories which are the energy consumed and adds fat to our bodies. Combined with a healthy diet it is a sure way to lose weight. One pound of body fat is equivalent to 3500 calories. To lose one pound, you must burn 3500 calories. It is easier to combine aerobics and create a small caloric deficit in your diet than to do one or the other solely.
Anaerobic exercise builds muscle strength and power. Isotonics and Isometrics are two kinds of anaerobic exercises.
Isotonics uses your muscles to contract against an object with movement such as weight lifting (also called strength or resistance training.) The benefits of isotonic exercises are stronger muscles, stronger bones, tone, prevent injuries, and condenses and shapes muscle for better esthetics.
Isometric exercise is contracting your muscles against resistance without movement. Such as lifting an object like a dumbbell and holding a position. You are isolating that muscle.
Use both types of anaerobic exercises to maximize your strength to build healthy, lean, and strong muscles.
Select exercises that you enjoy and can do for at least 20 minutes, three to five days a week. Exercise does not necessarily mean hitting the gym and making an ordeal out of it. It can simply be a walk around your neighborhood or dancing to some tunes. Try to think "activity" verses "exercise". When you are in an active mind-frame, you will purposely park a little farther, do stretches at the computer, take the stairs instead of the elevator, etc.
Commit that you will begin to be more active and stick to your exercises or activities for 21 days. Why 21? Research has showed that it takes about 21 days to create a habit. Document how your feel after the 21 days. Your stress levels should be lowered, you should feel more energized, and see some physical changes such as a slimmer physique.
You may already know the benefits of exercise but are you doing it? So start by making a decision, begin slowly, then gradually work up to more and longer workout sessions. The point of this article is to help you take immediate action.
Brennan Howe is owner of several free health information websites. Visit FreeInfoSites.com for information on a variety of health topics.
Article Source: http://EzineArticles.com/?expert=Brennan_Howe
Water and weight loss
Most people have no idea how much water they should be drinking, and most Americans live from day to day in a dehydrated state. They don't drink enough water.
Without water, we would be poisoned to death by our own waste products and toxins resulting from metabolism.
Water is vital to digestion and metabolism, acting as a medium for various enzymatic and chemical reactions in the body. It carries nutrients and oxygen to the cells through the blood, regulates body temperature and lubricates our joints (which is particularly important if you're arthritic, have chronic muscular-skeletal problems or are athletically active).
We need water to breathe; we lose approximately one pint of liquid every day just by exhaling.
If you are not in "fluid balance" you can impair every aspect of your body's physiological functioning.
Dr. Howard Flaks, Beverly Hills:
"As a result of not drinking enough water, many people encounter such problems as excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness (particularly after exercise) and water retention."
Proper water intake is the key to weight loss," says Dr. Donald Robertson, Scottsdale, Arizona. "If people who are trying to lose weight don't drink enough water, the body can't metabolize the fat, they retain fluid, which keeps their weight up, and the whole procedure we're trying to set up falls apart."
"I'd say the minimum amount of water a healthy person should drink is 10 eight-ounce glasses a day," he continues, "and you need to drink more if you are overweight, exercise a lot, or live in a hot climate. Overweight people should drink an extra eight ounces of water for each 25 pounds that exceeds their ideal weight."
Your water intake should be spread judiciously throughout the day, including the evening. Dr. Flaks cautions against drinking more than four glasses in any given hour. Always check with your physician before embarking on a water intake increase program.
You may ask, "If I drink this much water, won't I constantly be running to the bathroom?" Initially, yes, because of the hypersensitivity of the bladder to increased fluids. But after a few weeks, your bladder calms down, and you urinate less frequently, but in larger amounts.
There is a difference between pure water and other beverages that contain water.
Water is water. Obviously you can get it by consuming fruit juice, soft drinks, beer, coffee or tea. Unfortunately, while such drinks contain water, they also may contain substances that are not healthy and actually contradict some of the positive effects of the added water.
Dr. Jerzy Meduski, Los Angeles, California: "Beer contains water, but it also contains alcohol, which is a toxic substance. Beverages that contain caffeine, such as coffee, stimulate the adrenal glands; fruit juices contain a lot of sugar and stimulate the pancreas. Such drinks may tax the body more than cleanse it."
Another problem with these beverages is that you lose your taste for water.
The way to interpret all of this, therefore, is that the recommended daily water intake means just that--WATER!
Contributed by Andi. Source of full article unknown (excerpts from Parade Magazine, Salt Lake Tribune, October 22, 1989
Without water, we would be poisoned to death by our own waste products and toxins resulting from metabolism.
Water is vital to digestion and metabolism, acting as a medium for various enzymatic and chemical reactions in the body. It carries nutrients and oxygen to the cells through the blood, regulates body temperature and lubricates our joints (which is particularly important if you're arthritic, have chronic muscular-skeletal problems or are athletically active).
We need water to breathe; we lose approximately one pint of liquid every day just by exhaling.
If you are not in "fluid balance" you can impair every aspect of your body's physiological functioning.
Dr. Howard Flaks, Beverly Hills:
"As a result of not drinking enough water, many people encounter such problems as excess body fat, poor muscle tone and size, decreased digestive efficiency and organ function, increased toxicity in the body, joint and muscle soreness (particularly after exercise) and water retention."
Proper water intake is the key to weight loss," says Dr. Donald Robertson, Scottsdale, Arizona. "If people who are trying to lose weight don't drink enough water, the body can't metabolize the fat, they retain fluid, which keeps their weight up, and the whole procedure we're trying to set up falls apart."
"I'd say the minimum amount of water a healthy person should drink is 10 eight-ounce glasses a day," he continues, "and you need to drink more if you are overweight, exercise a lot, or live in a hot climate. Overweight people should drink an extra eight ounces of water for each 25 pounds that exceeds their ideal weight."
Your water intake should be spread judiciously throughout the day, including the evening. Dr. Flaks cautions against drinking more than four glasses in any given hour. Always check with your physician before embarking on a water intake increase program.
You may ask, "If I drink this much water, won't I constantly be running to the bathroom?" Initially, yes, because of the hypersensitivity of the bladder to increased fluids. But after a few weeks, your bladder calms down, and you urinate less frequently, but in larger amounts.
There is a difference between pure water and other beverages that contain water.
Water is water. Obviously you can get it by consuming fruit juice, soft drinks, beer, coffee or tea. Unfortunately, while such drinks contain water, they also may contain substances that are not healthy and actually contradict some of the positive effects of the added water.
Dr. Jerzy Meduski, Los Angeles, California: "Beer contains water, but it also contains alcohol, which is a toxic substance. Beverages that contain caffeine, such as coffee, stimulate the adrenal glands; fruit juices contain a lot of sugar and stimulate the pancreas. Such drinks may tax the body more than cleanse it."
Another problem with these beverages is that you lose your taste for water.
The way to interpret all of this, therefore, is that the recommended daily water intake means just that--WATER!
Contributed by Andi. Source of full article unknown (excerpts from Parade Magazine, Salt Lake Tribune, October 22, 1989
Tone your thighs
A step by step report that reveals just how simple it can be to tone and tighten your fatty thighs.
How many times have you said to yourself “ Ahhhh I hate having to wear ’bigger’ pants then I should. I wish I could wear normal pants. I even wish I could wear shorts without feeling embarrassed of ALL THAT EXTRA Jell-O that’s hanging around my thighs.”
Almost every week of the year I am asked over and over again “ How can I tone and rid my legs and thighs of fat?” It has gotten to the point where I need to carry a mp3 player with me to share the answer. I know that losing weight and toning your legs are HUGE goals. In fact, I know that if you accomplish these goals you will feel 1000% better than you do this very moment.
As with weight loss in general, the process that I use to tone and tighten your thighs is very simple, but it is not always very easy. It is going to take a lot of commitment on your part to get the job done right, safe, and efficiently.
There are many methods to achieving a lean, sexy and fit body; but there are only a few principles. I tend to mix and match methods and principles. I feel that this will give you the best overall chance to winning the battle of getting those jeans to fit again. You know the ones that fit last year, but now you have to squeeze every muscle in your body just to get them to button and zip up.
Step 1: Can the Cardio
Stop trying to disprove the “our treadmills are built to last” ad. You don’t have to run for hours on end, day in day out to see results. In fact if you keep this up you will not only get hurt and not see results but you will come to the reality that the treadmill is actually built to last.
Instead of running for hours a day. You only need to run for a few hours a month. I am a HUGE fan of high intensity intervals. A few ways that you can time your intervals would be run as fast as you can for 1 minute followed by a 2 minute walk/jog. Run as fast as you can for 30 seconds followed by a 45 second-1 minute walk/jog. Run 15 seconds walk/jog 30 seconds. Again as I said earlier, there are many ways to time your intervals. The key is to make sure that your run portion is done at full speed and your ‘slower portion is done at…well a slower speed. The slower speed time is great for preparing yourself mentally and physically for the next ‘run fast’ period and catching your breath. Your goal is to be able to accomplish 30 minutes of these high intensity intervals.
Step 2: Lunge your way to lean legs and then squat down to sit.
Did you know that if you do 3 sets of lunges and 3 sets of squats only 3 days a week you can easily trim 3 inches of fat off of your legs in only 3-6 weeks. As long as you are eating the right foods, accomplishing this 3 inch loss from your legs should no breeze. Make sure to alternate lower body/ upper body exercises. In other words, if you want to get results without getting hurt, you better do a upper body dominant exercise after doing your squats and before doing your lunges. Or you can do lunges, upper body exercise, squats.
Step 3: Flat abs do not come from crunches, they come from cooks.
It is vital to note, that if you want a toned and flat looking midsection it is crucial for you to not only eat right but also do the right abdominal exercises at the right time. How many times have you seen women constantly doing crunches in the gym, but never see them satisfied. I mean logically if they do a few hundred crunches a day they should have to problem building a tone and sexy physique, right?
If it were so easy I think everyone would have the body of their dreams. The truth is that the most that the crunch squad at the gym will do is build a weak and imbalanced core that will eventually lead to poor posture, herniated disks and still a flabby stomach.
My point in sharing this with you is to teach you that what you have read in all the magazines about doing hundreds of crunches is all lies. There are tons of other fantastic abdominal exercises that will get you much better results, much faster, and much safer.
In addition to doing these other great abdominal exercises you must eat the right foods. This is especially the case for those who only have a few pounds of fat to lose. For those who need to lose more then 30 pounds can get away with not eating entirely perfect. However there will come a time where you will have to eat entirely right in order to continue seeing results.
To learn more about building your best body ever, simply go to http://www.ChristianHealthandFitness.com to download YOUR FREE copy of ‘The Christian’s Guide To Maximal Fat Loss’ sample plan. You will also find some more great fitness tips from Matt Shuebrook at http://www.FightFatPhilly.com/articles.html and http://www.MyPhiladelphiaFitnessExpert.com
Article Source: http://EzineArticles.com/?expert=Matt_Shuebrook
How many times have you said to yourself “ Ahhhh I hate having to wear ’bigger’ pants then I should. I wish I could wear normal pants. I even wish I could wear shorts without feeling embarrassed of ALL THAT EXTRA Jell-O that’s hanging around my thighs.”
Almost every week of the year I am asked over and over again “ How can I tone and rid my legs and thighs of fat?” It has gotten to the point where I need to carry a mp3 player with me to share the answer. I know that losing weight and toning your legs are HUGE goals. In fact, I know that if you accomplish these goals you will feel 1000% better than you do this very moment.
As with weight loss in general, the process that I use to tone and tighten your thighs is very simple, but it is not always very easy. It is going to take a lot of commitment on your part to get the job done right, safe, and efficiently.
There are many methods to achieving a lean, sexy and fit body; but there are only a few principles. I tend to mix and match methods and principles. I feel that this will give you the best overall chance to winning the battle of getting those jeans to fit again. You know the ones that fit last year, but now you have to squeeze every muscle in your body just to get them to button and zip up.
Step 1: Can the Cardio
Stop trying to disprove the “our treadmills are built to last” ad. You don’t have to run for hours on end, day in day out to see results. In fact if you keep this up you will not only get hurt and not see results but you will come to the reality that the treadmill is actually built to last.
Instead of running for hours a day. You only need to run for a few hours a month. I am a HUGE fan of high intensity intervals. A few ways that you can time your intervals would be run as fast as you can for 1 minute followed by a 2 minute walk/jog. Run as fast as you can for 30 seconds followed by a 45 second-1 minute walk/jog. Run 15 seconds walk/jog 30 seconds. Again as I said earlier, there are many ways to time your intervals. The key is to make sure that your run portion is done at full speed and your ‘slower portion is done at…well a slower speed. The slower speed time is great for preparing yourself mentally and physically for the next ‘run fast’ period and catching your breath. Your goal is to be able to accomplish 30 minutes of these high intensity intervals.
Step 2: Lunge your way to lean legs and then squat down to sit.
Did you know that if you do 3 sets of lunges and 3 sets of squats only 3 days a week you can easily trim 3 inches of fat off of your legs in only 3-6 weeks. As long as you are eating the right foods, accomplishing this 3 inch loss from your legs should no breeze. Make sure to alternate lower body/ upper body exercises. In other words, if you want to get results without getting hurt, you better do a upper body dominant exercise after doing your squats and before doing your lunges. Or you can do lunges, upper body exercise, squats.
Step 3: Flat abs do not come from crunches, they come from cooks.
It is vital to note, that if you want a toned and flat looking midsection it is crucial for you to not only eat right but also do the right abdominal exercises at the right time. How many times have you seen women constantly doing crunches in the gym, but never see them satisfied. I mean logically if they do a few hundred crunches a day they should have to problem building a tone and sexy physique, right?
If it were so easy I think everyone would have the body of their dreams. The truth is that the most that the crunch squad at the gym will do is build a weak and imbalanced core that will eventually lead to poor posture, herniated disks and still a flabby stomach.
My point in sharing this with you is to teach you that what you have read in all the magazines about doing hundreds of crunches is all lies. There are tons of other fantastic abdominal exercises that will get you much better results, much faster, and much safer.
In addition to doing these other great abdominal exercises you must eat the right foods. This is especially the case for those who only have a few pounds of fat to lose. For those who need to lose more then 30 pounds can get away with not eating entirely perfect. However there will come a time where you will have to eat entirely right in order to continue seeing results.
To learn more about building your best body ever, simply go to http://www.ChristianHealthandFitness.com to download YOUR FREE copy of ‘The Christian’s Guide To Maximal Fat Loss’ sample plan. You will also find some more great fitness tips from Matt Shuebrook at http://www.FightFatPhilly.com/articles.html and http://www.MyPhiladelphiaFitnessExpert.com
Article Source: http://EzineArticles.com/?expert=Matt_Shuebrook
Muscle under the fat
We have all seen the rippling muscles of body builders, with so little body fat cover you seem to be able to see every muscle, every tendon, and every vein just under their skin. They may seem to be huge and strong, but in a sense they also look delicate. You and I have layers of “protection” on our bodies to withstand the knocks and thorns of a hard day’s work “down on the farm”. But what would happen to them? And do you really find their over-developed bodies as attractive as they seem to?
That said, you have to hand it to the body builders. They sure know how to strip the fat from their bodies while they build their muscles. They have learned how to push their fat burning techniques right out to the limits their bodies can withstand. We may not want to go right out there to their extremes, but it would be really interesting to know how they do it. There have to be some lessons there of use to all of us. After all, obesity has become a huge medical issue in Western societies. If each of us could learn and put into practice just a fraction of what the body builders know about nutrition and exercise to eliminate fat, obesity could vanish in no time.
But how many of us have the interest or time to spare to take up body building to learn these lessons. How many of us would really want to look like that?
There is a very professionally done solution. Tom Veluto, a body builder and fitness expert with an impressive physique, has studied for some fifteen years how leading body builders reduce their body fat content while staying healthy and building their muscles. He has assembled his findings into a very readable book. Not just a book for body builders, though. He has written his book to communicate the lessons to the rest of us.
Body builders have no time for all the fad diets, short-term starvation or cleansing diets, diets that allow only this or that. They have had to explore the fundamentals of how our bodies really work, in many cases by trial and error as they have pushed out to the limits of medical knowledge about optimum levels of nutrition and exercise. They have moved well beyond generalized calorie counting, low carb or low fat rules. Certainly they have learned what are the “right” and “wrong” foods to eat, but they have also found there are other dimensions to consider. Dimensions like how often to eat, portion size, when and what to eat before and after exercise, and the effects. Other dimensions, like the psychological aspects of our eating habits and motivation to make changes, also come into their techniques. They have learned how to manage their metabolism and to naturally control their levels of such hormones as testosterone.
It is mainly how we take care of our bodies that will determine how long we will live. It seems to be a serious oversight on our part for us to ignore what the body builders have learned about optimizing nutrition and the condition of our bodies.
http://EzineArticles.com/?expert=Shelby_Wright
That said, you have to hand it to the body builders. They sure know how to strip the fat from their bodies while they build their muscles. They have learned how to push their fat burning techniques right out to the limits their bodies can withstand. We may not want to go right out there to their extremes, but it would be really interesting to know how they do it. There have to be some lessons there of use to all of us. After all, obesity has become a huge medical issue in Western societies. If each of us could learn and put into practice just a fraction of what the body builders know about nutrition and exercise to eliminate fat, obesity could vanish in no time.
But how many of us have the interest or time to spare to take up body building to learn these lessons. How many of us would really want to look like that?
There is a very professionally done solution. Tom Veluto, a body builder and fitness expert with an impressive physique, has studied for some fifteen years how leading body builders reduce their body fat content while staying healthy and building their muscles. He has assembled his findings into a very readable book. Not just a book for body builders, though. He has written his book to communicate the lessons to the rest of us.
Body builders have no time for all the fad diets, short-term starvation or cleansing diets, diets that allow only this or that. They have had to explore the fundamentals of how our bodies really work, in many cases by trial and error as they have pushed out to the limits of medical knowledge about optimum levels of nutrition and exercise. They have moved well beyond generalized calorie counting, low carb or low fat rules. Certainly they have learned what are the “right” and “wrong” foods to eat, but they have also found there are other dimensions to consider. Dimensions like how often to eat, portion size, when and what to eat before and after exercise, and the effects. Other dimensions, like the psychological aspects of our eating habits and motivation to make changes, also come into their techniques. They have learned how to manage their metabolism and to naturally control their levels of such hormones as testosterone.
It is mainly how we take care of our bodies that will determine how long we will live. It seems to be a serious oversight on our part for us to ignore what the body builders have learned about optimizing nutrition and the condition of our bodies.
http://EzineArticles.com/?expert=Shelby_Wright
Get Rid of Belly fat
Have you been trying to figure out how get rid of belly fat? Well lets face it, you can't eat anything you want and still keep that perfect figure anymore. Your quick metabolism is long gone so you need a solution for that stubborn stomach fat. You have finally found the answer right here.
You probably never thought that you could be healthy and skinny again. There still is hope that you can flatten your stomach and not be shy about your body anymore. You will have a new found confidence and it will show. Finally you will be able to get rid of that belly fat for good. All it takes is some simple adjustments to your life.
Now, you won't be able to do this overnight, so you will have to set some goals for yourself. A good goal is to try and lose 2 to 3 pounds a week until you reach your desired weight and size. This can be done easily if you have the motivation. I suggest putting up some pictures of how you might want your body to look. Here are some simple adjustments you can make to be on your way to losing that stomach fat.
Basically you will need to start a healthy diet and do some aerobic exercises. These can range from walking to running and crash dieting to healthy dieting. I prefer running and sit-ups and a healthy diet. Here is how you can get started.
1. Plan a diet and write it down. Here is an example of a healthy daily diet that works well. Have a granola bar for breakfast. Lunch should be salad or some pasta. For dinner I like to have a meal consisting of vegetables and either chicken or fish. This is just an example and there are many other diets that will work.
2. Exercise will be key to getting rid of the stubborn belly fat. Some great exercises to do are running and sit-ups. You should run everyday if possible. Sit-ups should also be done daily. Here is a great ways to a flatter stomach. While doing regular sit-ups, touch your elbow to your opposite knee on your way up. This works the side muscles very well and will help you in your quest to getting rid of belly fat.
Get Rid of Belly Fat
You probably never thought that you could be healthy and skinny again. There still is hope that you can flatten your stomach and not be shy about your body anymore. You will have a new found confidence and it will show. Finally you will be able to get rid of that belly fat for good. All it takes is some simple adjustments to your life.
Now, you won't be able to do this overnight, so you will have to set some goals for yourself. A good goal is to try and lose 2 to 3 pounds a week until you reach your desired weight and size. This can be done easily if you have the motivation. I suggest putting up some pictures of how you might want your body to look. Here are some simple adjustments you can make to be on your way to losing that stomach fat.
Basically you will need to start a healthy diet and do some aerobic exercises. These can range from walking to running and crash dieting to healthy dieting. I prefer running and sit-ups and a healthy diet. Here is how you can get started.
1. Plan a diet and write it down. Here is an example of a healthy daily diet that works well. Have a granola bar for breakfast. Lunch should be salad or some pasta. For dinner I like to have a meal consisting of vegetables and either chicken or fish. This is just an example and there are many other diets that will work.
2. Exercise will be key to getting rid of the stubborn belly fat. Some great exercises to do are running and sit-ups. You should run everyday if possible. Sit-ups should also be done daily. Here is a great ways to a flatter stomach. While doing regular sit-ups, touch your elbow to your opposite knee on your way up. This works the side muscles very well and will help you in your quest to getting rid of belly fat.
Get Rid of Belly Fat
Age and Weight Gain
Weight increase in middle-age is very common but it is not inevitable. Unfortunately, it IS extremely easy for weight gain to sneak up on you as you get older. Why do we gain weight as we age? There are several reasons why this happens, but the weight gain can be prevented if we are willing to make some changes in our lifestyle.
CAUSES OF MIDDLE-AGE WEIGHT GAIN
The primary causes of middle-age weight gain are poor diet choices, hormonal changes, higher levels of stress, and less physical activity. Fortunately, there are easy solutions to be found for each of these problems.
As we age, the rate at which our food metabolizes starts to slow down, causing muscle tissue loss and a corresponding increase in body fat. Because muscle tissue requires more energy to sustain itself than fat does, our bodies need fewer calories to run efficiently, and the surplus is stored as fat.
Hormonal changes can also be responsible for slowing down our metabolic rate, causing a drop in our body’s calorie needs. For women, this is especially problematic after menopause.
The final culprit, stress, can be responsible for slowing down our metabolic rate and increasing weight gain, especially around our waistline. This is as unhealthy as it is unwelcome.
The main reason, however, that we experience a metabolic drop is the decrease in exercise that seems to accompany us as we grow older. This does not mean you should give up and let the weight start adding up. It means you must take steps to increase your metabolism and make it easier to maintain your weight.
WAYS TO REV UP YOUR METABOLISM AND LOSE WEIGHT
*Drink lots of water, at least 8 glasses a day. Water forces your body to run more efficiently, flushes harmful toxins out of your body, speeds up metabolism, and makes it easier to lose weight and burn fat.
*Participate in at least 30 minutes of physical activity every day, primarily focusing on aerobic activities that are heart healthy and have the greatest fat-burning potential. The best examples are walking (the easiest), swimming, bicycling, skating, and jogging. Increasing your activity level is the MOST EFFECTIVE way to rev up your sluggish metabolism.
*Follow a low-fat diet plan that includes a menu rich in fruits and vegetables. If you eat fats make sure they are the healthy fats like olive oil, nuts and seeds. Cut out as much sugar and starch as you can.
*Decrease your current calorie intake by 500 calories. This is very easy to do and will help you maintain your weight and avoid weight gain.
*If you lead a stressful lifestyle, find ways to reduce your stress level. Stress increases the levels of cortisol in your body causing fat to be deposited, mostly around your waistline. The more stressed you are, the more fat is deposited. Read, take walks, soak in the tub, listen to relaxing music, or whatever works for you.
AVOID THESE UNHEALTHY HABITS
*eating a diet high in fat
*eating too quickly
*eating in front of the TV
*leading a sedentary lifestyle
*allowing stress to control your life
Increasing our level of activity, eating a low-fat diet rich in fruits and vegetables, and reducing our stress level are all ways to help reduce age-related weight gain. The key is to make these lifestyle changes permanent ones.
Article Source: http://EzineArticles.com/?expert=Chris_Chenoweth
CAUSES OF MIDDLE-AGE WEIGHT GAIN
The primary causes of middle-age weight gain are poor diet choices, hormonal changes, higher levels of stress, and less physical activity. Fortunately, there are easy solutions to be found for each of these problems.
As we age, the rate at which our food metabolizes starts to slow down, causing muscle tissue loss and a corresponding increase in body fat. Because muscle tissue requires more energy to sustain itself than fat does, our bodies need fewer calories to run efficiently, and the surplus is stored as fat.
Hormonal changes can also be responsible for slowing down our metabolic rate, causing a drop in our body’s calorie needs. For women, this is especially problematic after menopause.
The final culprit, stress, can be responsible for slowing down our metabolic rate and increasing weight gain, especially around our waistline. This is as unhealthy as it is unwelcome.
The main reason, however, that we experience a metabolic drop is the decrease in exercise that seems to accompany us as we grow older. This does not mean you should give up and let the weight start adding up. It means you must take steps to increase your metabolism and make it easier to maintain your weight.
WAYS TO REV UP YOUR METABOLISM AND LOSE WEIGHT
*Drink lots of water, at least 8 glasses a day. Water forces your body to run more efficiently, flushes harmful toxins out of your body, speeds up metabolism, and makes it easier to lose weight and burn fat.
*Participate in at least 30 minutes of physical activity every day, primarily focusing on aerobic activities that are heart healthy and have the greatest fat-burning potential. The best examples are walking (the easiest), swimming, bicycling, skating, and jogging. Increasing your activity level is the MOST EFFECTIVE way to rev up your sluggish metabolism.
*Follow a low-fat diet plan that includes a menu rich in fruits and vegetables. If you eat fats make sure they are the healthy fats like olive oil, nuts and seeds. Cut out as much sugar and starch as you can.
*Decrease your current calorie intake by 500 calories. This is very easy to do and will help you maintain your weight and avoid weight gain.
*If you lead a stressful lifestyle, find ways to reduce your stress level. Stress increases the levels of cortisol in your body causing fat to be deposited, mostly around your waistline. The more stressed you are, the more fat is deposited. Read, take walks, soak in the tub, listen to relaxing music, or whatever works for you.
AVOID THESE UNHEALTHY HABITS
*eating a diet high in fat
*eating too quickly
*eating in front of the TV
*leading a sedentary lifestyle
*allowing stress to control your life
Increasing our level of activity, eating a low-fat diet rich in fruits and vegetables, and reducing our stress level are all ways to help reduce age-related weight gain. The key is to make these lifestyle changes permanent ones.
Article Source: http://EzineArticles.com/?expert=Chris_Chenoweth
Burn More Calories
This free list of fat burning foods will help you make the right choices to burn off more fat than you ingest by eating them. The fat burning secret to losing weight is to eat and drink until you are full and satisfied, choosing foods that burn more calories than you consume. This helps your body burn up the excessive stored fat.
This free list of fat burning foods contains mostly fruit and vegetables and if you compare it to other lists you will notice a definite trend. If you eat these fat burning foods and add a good exercise workout program to it you will increase your metabolism and burn calories at a faster rate even several hours after your exercise is done.
apples
apricots
artichokes
asparagus
beets
blackberries
blueberries
broccoli
Brussels sprouts
cabbage
cantaloupe
carrots
cauliflower
celery
cherries
chives
cod
corn
crabs
cranberries
cucumbers
eggplant
flounder
garlic
grapefruit
grapes
green beans
honeydew
kale
leeks
lemons
lettuce
limes
lobster
mangoes
mushrooms
nectarines
okra
onions
oranges
papaya
parsley
peaches
pears
peas
peppers
pineapple
prunes
pumpkin
radishes
raspberries
red cabbage
sauerkraut
scallions
spinach
squash
strawberries
string beans
tangerines
tomatoes
turnips
watermelon
A recent report from Michael Zemel, Professor of Nutrition and Medicine at the University of Tennessee in Knoxville reports, "If you compare a dairy-rich versus a dairy-poor diet you can nearly double the rate of weight and fat loss with the same level of calorie restriction." It states that the calcium in dairy products can boost weight loss by increasing fat breakdown in fat cells. Therefore, dairy products could be termed as fat burning foods. These include milk, cheese and yogurt and might be considered a fat burning secret.
The best way to approach fat burning food is to start by implementing a sensible eating plan with the help of this free list of fat burning foods and begin an exercise workout program that you enjoy and will stick with.
Copyright © 2005 Treadmill Info.com All Rights Reserved.
This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles_1.html
Article Source: http://EzineArticles.com/?expert=Gary_Gresham
This free list of fat burning foods contains mostly fruit and vegetables and if you compare it to other lists you will notice a definite trend. If you eat these fat burning foods and add a good exercise workout program to it you will increase your metabolism and burn calories at a faster rate even several hours after your exercise is done.
apples
apricots
artichokes
asparagus
beets
blackberries
blueberries
broccoli
Brussels sprouts
cabbage
cantaloupe
carrots
cauliflower
celery
cherries
chives
cod
corn
crabs
cranberries
cucumbers
eggplant
flounder
garlic
grapefruit
grapes
green beans
honeydew
kale
leeks
lemons
lettuce
limes
lobster
mangoes
mushrooms
nectarines
okra
onions
oranges
papaya
parsley
peaches
pears
peas
peppers
pineapple
prunes
pumpkin
radishes
raspberries
red cabbage
sauerkraut
scallions
spinach
squash
strawberries
string beans
tangerines
tomatoes
turnips
watermelon
A recent report from Michael Zemel, Professor of Nutrition and Medicine at the University of Tennessee in Knoxville reports, "If you compare a dairy-rich versus a dairy-poor diet you can nearly double the rate of weight and fat loss with the same level of calorie restriction." It states that the calcium in dairy products can boost weight loss by increasing fat breakdown in fat cells. Therefore, dairy products could be termed as fat burning foods. These include milk, cheese and yogurt and might be considered a fat burning secret.
The best way to approach fat burning food is to start by implementing a sensible eating plan with the help of this free list of fat burning foods and begin an exercise workout program that you enjoy and will stick with.
Copyright © 2005 Treadmill Info.com All Rights Reserved.
This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles_1.html
Article Source: http://EzineArticles.com/?expert=Gary_Gresham
