11 Tips to Boost Your Metabolism
By Andrew Bicknell
Boosting ones metabolism is something many people try to achieve everyday. Having a high metabolic rate increases the amount of calories, or energy, the body burns on a daily basis.
Without optimal metabolism the body will store excess calories as fat for future use. The problem for many people is they don’t ever use these excess calories and as a result struggle with weight issues.
There are many factors that affect a person’s metabolism including age, weight, hormonal changes, lean muscle mass, diet, genetics, stress and the amount of physical activity undertaken on a daily basis. As you can see boosting your metabolism involves many factors, but the fact of the matter is that it is relatively easy to boost your metabolism if you are committed to doing so.
Here are 11 tips to help you boost your metabolism:
1. Build lean body mass. As we age our bodies metabolism or ability to burn calories decreases. One way to offset this problem is by exercising. Lean muscle burns calories and the more you have the more calories you burn, even while resting. You can build muscle through resistance or weight training at least twice a week. You can also boost your metabolism by doing cardio exercises. You can choose to do this between or in conjunction with weight training. Simply going for a walk or using the stairs instead of the elevator are good ways to get in an aerobic workout.
2. Eat Breakfast. Many people ignore eating breakfast. What they don’t realize is that it’s the most important meal of the day. Breakfast gives your metabolism a boost and provides a consistent energy supply throughout the day. The majority of people who eat a healthy breakfast have fewer weight and health issues than those who don’t.
3. Sugar is bad. Processed and refined sugar such as found in sweets and soft drinks overload the body with sugar causing many serious health issues including obesity and diabetes. Complex carbohydrates are a better energy source because they supply an even level of blood sugar. The human body just isn’t built to deal with the large amounts of refined sugar most people include in their diet.
4. Spicy foods that make you sweat can help boost your metabolism.
5. Get a good night’s sleep. There is research that shows that people who do not get sufficient sleep tend to gain weight. This may be because the body uses sleep to heal and regenerate itself, including its muscular system.
6. Drink more water. Water is the lubricant of the body. It also flushes toxins out of the body and keeps the kidneys operating at maximum efficiency. This allows the liver more time to do what it does best, metabolize fat stores.
7. Eat small meals. Eat 5 to 6 small meals per day spaced 20 to 3 hours apart. This gives the body a steady supply of energy and prevents binge eating.
8. Don’t miss meals. Skipping meals in order to loose weight is counter productive because it actually slow metabolism and can lead to over eating.
9. Plan your meals. If you have a daily or weekly menu you are much more likely to stick to your plan.
10. Drink green tea. Green tea has been shown to boost metabolism and unlike coffee does not stress the body with caffeine.
11. Include more high energy foods in your diet including fruits, vegetables and whole grains. These provide a more balanced energy source and will not cause blood sugar spikes.
Boosting your metabolism can be done if you are dedicated to doing it. This does not mean you need to stress over each little thing but if you eat right and exercise you should see a decrease in body fat and a much more energetic and happy you.
For more tips to boost your metabolism and for more information about metabolism please click here
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Multitasking Your Workout
By Kim Jamieson
Have you endlessly tried to fit your workout into your day, only to find that you had too many things to do, and exercising was last on your to-do list? It is time to multitask for your health and wellness.
Today I want to encourage you to multitask in order to fit your exercise into your daily routine. I feel that if I apply myself, and my multitasking skills, I can accomplish everything. Or so I think. I decided that I will not leave out my exercise ever again since it makes me feel so good at the end of the day.
There are many things that you can do while you are exercising. A simple task would be to check your voicemail messages from the office, you can even return some phone calls while you walk on the treadmill. You may have to explain at first that you are on the treadmill, but you felt that working out and returning their call were both very important. It seems that I never get a chance to read all the magazines that I subscribe to, so I will read my magazines while I am riding a stationary bike. I have also been known to fill out my daily to-do list while riding at the gym. While I was in Los Angeles I was fortunate enough to workout at a gym that had computers on their equipment, I was able to check my email, search the web, and the man next to me was even bidding on a watch on e-bay.
At times you may find that you are to busy running the children to their activities and do not have time to exercise. But that is no excuse! It would be very easy to multitask while at the soccer game. For example, walk briskly up and down the sidelines at the soccer field, while the kids are playing. Also, be sure to keep comfortable shoes in your car so that you can get your run in while the children are at dance class or karate lesson. The most important lesson of multitasking your workout is to get moving. Do something to improve your health. Be sure to efficiently maximize your time and effort during each day.
Kimberly Jamieson www.healthypainfreeliving.com has achieved success in living and maintaining a healthy fit lifestyle and has helped thousands achieve this success by using her fitness, diet, lifestyle and motivation tips.
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Juicing for Weight Loss
By A. M. McKain
Healthy living is a lifetime commitment, a commitment made easier with juicing for weight loss and juicing for health. That’s the reason why fad diets may come and go. Juicing machines make weight loss juicing at home a reality, and our heavily researched juicing information provides useful tips on weight loss and dieting tips for juice lovers. You will lose weight juicing if you consume any type of juices from Green Star juicers and wheatgrass juicers to Champion commercial juicers and other fruit and vegetable juicers, and above all you will find the health food products and the knowledge that get you in a good shape too.
• Replacing some meals with fresh juice helps you eliminate fat and cholesterol from your diet if you notice that most vegetables and fruits are fat-free and low in calories.
• Juices are high in carbs, if you are watching your carbs, stick to green vegetables, berries and melons.
• Fresh juices can help to reduce feelings of hunger or cravings - a big help when on a weight loss diet, by quenching your appetite.
• Some of them are appetite stimulants kike coriander and basil.
• Fresh carrot or parsley juices are especially effective in curbing appetite and cravings by helping to maintain healthy blood sugar levels.
• Some others are natural diuretics and can help eliminate water retention (asparagus, cucumber, leek, cranberry, celery and watermelon juices).
• Do not throw away the pulp after preparing a juice! When you juice your fruits and vegetables you are removing the beneficial fiber from them. Put that fiber back into your diet by using your leftover pulp in soups and healthy baked goods, or stir a little of the pulp back into the juice before drinking it.
You can always experiment to find tasty recipes, but here are some to get you started.
*Papaya Passion*-1 medium Papaya-1 red delicious apple-5 dates (pitted)Blend everything and prepare for something out of this world!
*Strawberry Delight*-4-8 strawberries-1-2 Bananas-8-10 dates
*Mango Magic*-1-2 ripe mangos (peeled)-8 dates (pitted)-Juice of one orange
*Durian Deck*-24 oz of durian-1/2 orange-Blend both
*My Milk Shake* tastes much better than yours...!-2 cups of Durian-8 dates-2 bananas-1 tsp of Carob powder
If you are not sure about these recipes you can experiment everything that includes vegetable or juice or even both juices. Let your imagination free and put your senses in to action. All you have to do is have some fruits and vegetables, a juicing machine and you can fly through the magic world of a healthy life created by juices.
Juicing to lose weight is healthy for the body and this will get you in a good shape too. Juicing and following a diet will help you lose weight instantly, this is a renowned weight lose program and is admitted by most of the dieters.
Juicing you will say hello to health and happiness!!!
I am a nutritionist woman who used to be fat. After testing tens of so-called "wonder diets" I've decided to create a Weight Loss Programs Review Website, containing a top of the 3 best programs with a brief description about their features and benefits.
Visit the website! It will help you make a wise decision! www.LoseWeightFast.999answers.com
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Easy Ways To Lose 10 Pounds
By Susan Jan
People want to lose weight for many different reasons, be it to look better, feel healthier, or for more confidence. A good weight loss goal to set in the beginning is to lose 10 pounds. Losing 10 pounds is achievable for anyone who sets their mind to it, and the ideal way of losing weight is to make some small changes in diet and increase in exercise.
Some people follow a strict weight loss approach in the hopes of losing 10 pounds quickly. However, because these rule are so restrictive, they are probably going to be hard to stick to, and if you stray from the diet, those 10 pounds are probably going to come right back.
A better way to lose 10 pounds is to change your eating habits. Though this may take longer to lose weight, at least the weight loss is likely to be more permanent. When you take a closer look at your eating habits, you'll realize how often you snack out of habit and not out of hunger, for example when watching TV.
People also eat way too much. The body is slow in registering the "full" signal from the stomach, so the body only "feels" full 20 minutes after you actually are full. So try to listen to your body more closely, and stop eating when you start to feel slightly full. It also helps if you chew your food more slowly, as this will allow your body more time to receive the "full" signal from the stomach. It also helps to eat less fattening food and unhealthy food such as cream cheese or salted chips or chicken skin.
Another approach to weight loss is to make lifestyle changes that incorporate more activities into your day-to-day routine. This is an easier way to lose pounds and to keep them off. Take a look at your daily habits and see where you can make small changes to help you lose weight.
One way to get started is to bike, instead of driving, to work. Biking to work will help burn a lot of calories in your body, plus you will be able to save money on gasoline and be environmentally friendly. Other changes you can make include going for a quick walk during your lunch break instead of sitting idle at your desk, and taking the stairs instead of the lift.
If you are the more active type, you could go hiking or swimming, something recreational and fun, yet geared towards helping you lose weight. It is so much easier to lose weight when you are doing something you enjoy.
Many find the diet changes or exercise regimens for quick weight loss unrealistic. By making small changes in your dietary and lifestyle habits you will find weight loss a breeze, plus you will easily keep the weight off.
To Lose Weight visit Susan's sites at Weight Loss Club and Lose Pounds.
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The Importance of Accountability in Maintaining a Weight loss Routine
By Joey Dweck
When engaging in any sort of behavioral change, it is vital to the success of the endeavor that you develop some sort of system of accountability. When you know that you have to report your daily habits, your tendencies will tend to be modified.
When you establish your accountability system, you can set it up so that you are accountable to yourself, to someone else or to both. The methods by which you record your habits are very similar for both internal and external communications. It is necessary, however, that you commit yourself to being entirely honest with your report. Know that the honesty of your report will lead to a change in your overall body weight.
Here are some general methods of accountability that you can use:
Chat it up with a “Buddy”
Find a “buddy” that you can develop a sustainable weight-loss relationship with. Speak with that partner via phone or email several times a week with updates on your individual weight loss routines. Sometimes all you need to make it through a challenging period in your dieting or weight loss is someone to chat with about the challenges you face.
Friday Fess-Up
Weigh yourself each Friday morning. Send the number to your ”weight loss buddy” and have your “weight loss buddy” send you her number. Knowing that at the end of each week you will have to report your weight will help you to stay focused on your goal of dropping a healthy 2 pounds a week. You will also have an opportunity to gauge your success against your partners.
The end-of-week fess up can become a small competition between the two of you to see who was able to lose the most weight over the course of the week. By weighing in on Friday, you will also be encouraged to maintain a healthy routine over the weekend.
Chart Your Intake
If controlling the amount of food that you eat is important to your weight loss routine, then chart the number of calories that you eat on a daily basis. Separate a sheet of paper into columns – one for each day. Record each piece of food that you eat along with the caloric content. At the end of the day, tally your calories. Compare the tally against what is recommended by doctors for your weight and body type.
You can either compare this chart with a buddy or retain it for your internal use. Either way, you will have a record of the food you eat to keep you on the right track when preparing and eating food.
Make it Public
Many people have found that participating in public bogs helps them in their weight loss. When you post each day or week what your activities and foods have been, you are opening your lifestyle to critique from readers. Readers can suggest healthy methods to change some of your habits and can offer general encouragement. Take a look around on the Web for the blog that is right for you. Some are more helpful than others.
Most importantly, remember that you are primarily accountable to yourself and to your future. A healthy weight loss plan will help you maintain and active, happy life. A little accountability now will reap larger rewards years down the line. Go ahead: engage.
Author: Joey Dweck is the Founder & CEO of WeightLossBuddy.com a community committed to 24/7 support, expert advice, and helping people find a buddy(s) who will support their effort to lose weight, and live a healthier lifestyle. And it's all Free. Sign up for the Free, award winning, 12-Part E-Course “Losing for Good” http://www.weightlossbuddy.com
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Your Key to Natural Weight Loss
By
David EverettWhile some people will always believe that all-natural weight loss supplements are the key to a natural weight loss, you will find that most doctors would not agree. Though technically it is true to say that the herbs and agents typically found in natural diet supplements are indeed natural, natural is not necessarily synonymous with harmless.
Do you remember when your mom told you not to eat the berries off the trees unless you could definitely identify them as strawberries, raspberries, blackberries or blueberries? That was because some things in nature, although they are still very obviously natural, are still capable of causing harm and damage to a person and to their body.
How to Recognize the Signs
Your reaction to the statement that natural weight loss supplements might not be naturally good for us, might be that if it has some adverse effect then you would obviously stop taking it. However, it is actually not all that simple. After all, not all adverse effects can be noticed or properly identified.
Our bodies could be under a fair amount of stress and may not register anything on the outside. This can be quite dangerous in a world where hydrogenated oils and high fructose corn syrup are becoming staple ingredients, even in the products that should be healthy.
So what is the correct way to lose weight naturally if all-natural weight loss supplements can not be trusted? Well, the only way to lose weight naturally and healthily is the good old-fashioned way, which includes that of a good diet and frequent exercise. This means no crash diets, no all-natural weight loss supplements, no pharmacological weight loss supplements - just plain old calorie control and attention to ingredients, paired with frequent exercise and a non-sedentary lifestyle.
This old-fashioned recipe for natural weight loss may seem unduly boring in today’s fast-paced world. Perhaps it may even seem like a waste of technology and pharmacological research to ignore these recent advancements in diet and weight control. However, for the time being, doctors agree that the only route to 100% safe and natural weight loss is to simply lose weight through proper diet and exercise.
It should be noted that by using the word diet, it is not implied that a ‘diet’ of drastic calorie cutting should be followed. What is meant by diet in this context is that of a healthy eating regime consisting of an adequate daily caloric intake, dependant on one’s age, gender, and activity level.
This diet can be identified as one which is varied in nature and which includes the majority of the food coming from complex carbohydrates (whole grains) and vegetables, with smaller portions of dairy, protein, fruits and some fats (preferably mono and polyunsaturated fats, but no trans fats whatsoever).
Get the answers to many of your concerns and questions regarding weight loss at Dave's website
http://www.1st-in-weight-loss.com/ 1st in weight loss
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Swimming for Weight Loss
By Anthony Lee
In order for a person to lose weight, engaging in a weight loss program is not enough. He must also exercise regularly. Most of the time, dieters take a stroll around the park or jog for 30 minutes to an hour. Running burns fat. But some dieters try out another sport - swimming.
Swimming as a way to lose weight is advisable for good swimmers. Good swimmers have already developed a rhythm in each stroke of their hands and therefore they burn fat in a graceful manner. Watch professional swimmers compete with one another and see how perfect their strokes are.
Try it out first. If you glide through the water and not lose your breath, then you can go swimming instead of running. But if you are like a flounder fish making splashes and struggling to reach the other end of the pool, then stick to the ground's flat surface.
If a dieter is already a swimmer then this would even increase the chances of him losing the extra weight faster and effectively. Because he already loves swimming, then doing it for 30 minutes to an hour wouldn't seem like a chore at all.
Do not be impatient when it comes to losing weight. Try interval training. Interval training is when you extensively work out one day then do some light exercises the next. For example, you swam countless laps the day before. The following day, just do some light jogging.
After doing a strenuous exercise, your body burns the fat. Hours after you stop your work-out, your body continues the process. By doing a less-extensive form of exercise, the next day, you are letting your body take a breather.
The key to losing weight is to have the determination to do so. As long as you continue with this healthier lifestyle which includes swimming every other day, you will shed off those unwanted pounds in no time.
To learn more tips for losing weight naturally, please go to http://www.burn-fat-lose-weight.info/
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Super Fast Weight Loss
By Nitin Chhoda
As a personal trainer, my main goal is to help clients succeed. I find that individuals drop out when they don't see results, or if they have to work way too hard for perceptible change.
It is the quality of exercise, and not the quantity (duration) that brings results. Today, our lives are more hectic than ever. Making time for exercise can be difficult, if not impossible.
There is good news. A mere 15 to 20 minutes a day is enough for fitness gains, as long as you are regular. This means that you do not have to spend hours sweating for great results.
The following tips help you get the most value for your time and supercharge your weight loss efforts. These tips save time, but also require consistency. You will see results within a few weeks if you stick with these ideas.
1) Do exercises that use multiple muscles, called compound exercises.
Consult your gym instructor/ look online for a suitable program. For example, a squat uses the front and back of your legs as well as your butt. After each squat, add an overhead shoulder press using a light dumbbell and you will hit even more muscles. 'Isolated' exercises such as biceps curls and triceps extensions are less effective.
2) Focus on large muscle groups.
Working your biggest muscles burns tons of calories and will give your metabolism a good boost. These muscles are your butt, thighs, back and core that is, lower back, abdominal and oblique muscles.
3) Increase the intensity of the cardiovascular workout.
This increases the calorie burning effect and cuts the time. If you walk, then jog. If you run, then try the occasional sprint. An incline on a treadmill works well too. Instead of doing forty minutes of walking, jogging or low impact aerobics go on a bike or treadmill at a high intensity for twenty minutes. If you have been working out regularly for at least a month, you could try doing intervals.
4) Try periodic boosts in intensity.
Exercise at a level that to you is hard, or very hard for two minutes. Then, lower your effort - but keep moving! - For one minute. Repeat this cycle for twenty minutes.
5) Double up your exercises.
Rather than resting between sets, use that time to work a different muscle group. For example, alternate one set of biceps curls with one set of triceps dips. Alternatively, do a set of seated leg extensions with a set of leg curls. These are super-sets and they nearly double the number of exercises you can do in a short time.
6) Combine strength and aerobic workouts.
As a personal trainer, my main goal is to help clients succeed. I find that individuals drop out when they don't see results, or if they have to work way too hard for perceptible change.
It is the quality of exercise, and not the quantity (duration) that brings results. Today, our lives are more hectic than ever. Making time for exercise can be difficult, if not impossible.
There is good news. A mere 15 to 20 minutes a day is enough for fitness gains, as long as you are regular. This means that you do not have to spend hours sweating for great results.
These tips will help you get the most value for your time and supercharge your weight loss efforts. These tips save time, but also require consistency. You will see results within a few weeks if you stick with these ideas.
Nitin Chhoda is a renowned personal trainer, columnist, radio and TV personality and trains clients in 12 countries online from http://www.phonefitnesstrainer.com Would you like a free $ 250 package ? This includes Nitin’s bi-monthly fitness newsletter, free exercise routines for toning at home, sample diets, grocery shopping lists, online books and unlimited email support from Nitin – all FREE for a limited time, register today at http://www.toningforwomen.com
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Your Guide To Healthy Weight Loss
By
Javier FullerEvery second American is overweight. Indeed 1 out of every four Americans is obese. And it is universally known that obesity is a direct invitation to various diseases including hypertension, diabetes, stress and depression.
According to one study at least 65 % of these obese people have tried one or the other methods of weight loss in a single year. Wherein, about 23 % of these people succeeded in their weight loss endeavor.
Reading these mis-adventurous statistics of the Americans, it can well be said that most of these people are disillusioned with the available over the counter medications, prescription medications and the so called instant weight loss programs. People, in their search for weight loss pills, methods and product usually forgo the basics underlying this whole concept of weight loss. They look for quick weight loss methods, wherein they should primarily hunt for healthy and safe weight loss methods.
Let’s peep into the various aspects of healthy and safe weight loss and find out what an ideal weight loss program should be like.
Well, adopting any weight loss technique is like setting up of the process of internal combustion of the additional luggage that you are carrying within in the form of toxic materials and additional flesh. It is initiating the private revolution to become a normal human being from the over sized one. It is atoning for your past eating sins. It is a careful understanding of your internal mechanism and the process of its regular maintenance.
You can adopt various methods to reduce weight. But what is most important for you is to adopt the one that is safe and conducive to your body mechanism. A successful weight loss method may include low crab diet, weight loss pills, weight loss supplements and many other weight loss programs.
But health and wellness should assume the prime slot in any of the techniques employed for the weight loss. What you eat makes your body, therefore for the cause of weight loss switch over to healthy foods such as fruits, vegetables, carbohydrates and those items containing lots of fiber. Make it a rule: Unhealthy eating is an ugly habit!
You have to understand the state of your health in the proper perspective and make a suitable program depending upon your own circumstances. Remember what is good for your friend may not be as good for you in this weight loss spree. So always consult a professional dietician or a doctor before you start your weight loss program. For, your agenda is not quick weight loss, but the healthy weight loss!
Here is a list of things you can adopt for healthy weight loss.
Take two spoonfuls of honey in lukewarm water mixed with 1 spoon of lemon juice on the empty stomach. You will be surprised to experience the beneficial results of this discipline, within a fortnight. Not only weight loss, several other health benefits are bound to accrue.
As for the breakfast, give up all junk food and take the juice of any seasonal vegetable like carrot or cucumber. Fruits and vegetables are nothing but the herbs provided to you by the nature.
Next, regular use of the fresh, tender coconut water is definitely going to help you in your weight loss vow. This again, you need to take on the empty stomach, in the morning. You can take this leaving half an hours gap, after you take your honey dose.
Diet pills and food supplements which are depended upon the herbal extracts and natural ingredients have decided advantage in the weight loss program. This is a step in the right direction. But you need not endlessly depend upon these products.
All in all, healthy living, the good food habits should evolve in a way that would help the weight loss program in the long run.
http://www.thelosspill.com/ &
Herbal Weight Loss provides detailed information on weight loss, weight loss tips, herbal weight loss and more
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The Best Fast Food for Your Diet
By Kathryn Lively
Your work schedule is tight - meetings and conferences and phone calls all day long. If you are lucky to get a moment to eat, you probably only have time to wolf down a hamburger from the fast food joint by your office, or something from the employee lounge vending machine, assuming you were unable to pack a lunch. Assuming, of course, you have time to shop for groceries at all!
In our society of quick fixes and rushed time, however, we find that many people who eat on the run wind up on the express lane to obesity, despite the output of energy in a given day. We know it is a vicious cycle that must be broken, but is there a way to at least tap the brakes a bit without crashing?
If you keep up with the news, you may have noticed the more popular fast food chains have altered their menus in order to compete with the rise of "fast casual" restaurants - sit-down establishments that resembles more formal eateries, but deliver food with the same speed and efficiency of a fast food place. Walk into a newly renovated McDonald's and likely you won't see plastic cartoon characters inviting you to sit in molded plastic booths. You may find a more relaxed atmosphere, mature decor and even wireless access so you can take work to lunch. Next to the colorful kids' meals on the menu, too, you will find more sophisticated fare, like salads and fruit and vegetable side options.
So if you choose to continue the fast track to lunch, what should you eat in order to maintain a good diet? For all the changes in appearance, burgers and fries are still burgers and fries, and the sodium and fat contents of both remain despite the packaging.
For our Compuslim.com customers, we are happy to suggest menus to help slow the fat attack.
We hope you will find this information valuable as well.
Coupled with bottled water instead of soda (always the best choice as far as drinks go), you can find some nutritional value when you eat on the run. Keep an even pace with just 30 minutes of exercise a day, and the next changes you see may appear in the way you look and feel.
Please note, though, that eating the meals on a regular basis will not guarantee weight loss. This guide is merely to offer the healthiest possible alternatives when patronizing these establishments. We at Compuslim hope our everybody who is serious about losing weight will continue to research their nutrition needs and learn what foods are best for them to eat to sustain a healthy lifestyle.
McDonald's
To look at Ronald McDonald, it appears he has always looked slim, yet not everybody who includes McDonald's food in a regular diet looks the same way. Just one Big Mac is 560 calories and has 30 grams of fat - on many eating regimens, that could represent a half a day of eating!
For menu options that won't take bust your belt or your wallet, you could try the following:
OPTION ONE: One regular hamburger, one side salad with light balsamic vinegarette dressing (used sparingly)
OPTION TWO: California Cobb Salad without chicken, with light balsamic vinegarette dressing (used sparingly)
OPTION THREE: Asian Salad no chicken with light sesame ginger dressing (used sparingly)
Burger King
You can still "have it your way" at this landmark chain restaurant, and the good news is that your way doesn't necessarily have to lead to weight gain. Next time you visit the King, try the alternatives to the hamburgers offered:
OPTION ONE: Grilled chicken sandwich and side salad, dressing used sparingly
OPTION TWO: Grilled chicken salad, dressing used sparingly
Wendy's
One of Wendy's biggest selling points is their value menu, where you can find a number of items for about a dollar each. It may surprise you to know, too, a number of these items have been offered for many years, and have always been good alternatives to triple-patty hamburgers:
OPTION ONE: Large chili, side salad, dressing used sparingly
OPTION TWO: Baked Potato no butter or sour cream, large chili
OPTION THREE: Grilled chicken sandwich, side salad, dressing used sparingly
Taco Bell
Oftentimes people are led to believe that if food contains certain ingredients or is prepared in a certain way (like in a tortilla instead of a carb-heavy bun), that it must be healthier. Not necessarily so. Wherever you go, be vigilant about what you eat, and if you head for this border you may want to consider the following for your next meal:
OPTION ONE: Chicken "Enchirito" no cheese, "Cinnamon Twists"
OPTION TWO: Bean burrito no cheese, "Cinnamon Twists"
OPTION THREE: Two chicken soft tacos, no cheese or avocado dressing
To calculate possible menus at other popular fast food restaurants, visit the corporate websites of your favorite restaurants. Many have online calculators handy to total the overall nutritional value of your food choices. From there you can make sound decisions about what you eat.
Kathryn Lively is a freelance writer whose articles on health and diet have appeared on the Compuslim website (http://www.compuslim.com), custom fit weight loss for every body and lifestyle.
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How To Overcome A Growling Stomach When Trying To Lose Weight
By Stephen Condren
One of the greatest, if not the greatest difficulty in losing weight is how do deal with hunger and more specifically how to deal with a growling stomach. When in discussing this topic there are two general groups of individuals that I am speaking to. The first is the dedicated group of people that are serious about losing weight and want to know what to do. The second is a group of people that also want to lose weight but lack commitment.
You can lose weight and look good; there is no doubt to this. The real issue is how you will manage this. The most important thing that you can do is to remain committed to losing weight; this is because it is long term. If you are building a house you have to plan it all out way in advance and work carefully to its completion. In the same manner you have to design or come up with a plan on how you will lose weight and stick with it. The workhorse behind this is will power and there is where the individuals in the second category fall in. Usually people do not possess the will power to keep up on the plan. What they have done instead is filled their heads with hopes and dreams of this goal but lack the real rigor to get the job done. It is work and effort to lose weight, do not be fooled. I am no here do fool anyone or make any money in advising you on how to lose weight. I am writing this as a service to humanity, for obesity is a serious problem today and its damaging effects go way beyond personal appearance.
The growling stomach is the little devil that you have to tackle. I have found that there are two kinds of hunger, one, a hunger that is tight and constant but not growling, not attaching your will power. In fact this first type of hunger is almost enhanced by will power and you can keep on going with it for several days with only eating meager amounts of food.
I have found that this kind of hunger yields the best results. You will find that you lose the most weight during this time of hunger and as you go along the day keep repeating that “hunger is good”.
The second type of hunger usually strikes when you are tired, and sleep here is the key. To lose weight you must be rested. When you are tired your will power is compromised and you give in to eating. Get rest. However, we all have times when we are tired and then that hard hunger with the growl strikes. This is an emergency because if you do not act quickly and intelligently you will regain much of the ground that you have worked so hard to gain. The thing to do when sharp hunger strikes is to eat lettuce or celery with no kind of dips or salts, just raw. This does not sound appetizing but it is not meant to. You are on a plan to lose weight and when you are hungry you are losing weight. What you don’t want is to be in “pain” while in the process. You will find that after you have eaten a lot of lettuce the hunger will pass and you will regain your will power. It usually takes a day to recover. The beauty in this is that you will continue to lose weight and regain you will power. Also, you will find that you are proud of yourself and become more encouraged to continue with your plan of losing weight.
I was born and raised on the south side of Chicago in Hyde Park Township, near the University of Chicago. As I child I was always drawing and painting. My father owned an art supply company, Favor Ruhl & Watson, where I was able to get all that I needed to progress in my work.
I have always enjoyed portraiture and landscape painting. In High School (Naperville Central High School) I took Drafting from Mr. Pierce. I quickly grasped the principles of perspective and drafting and hence made a career with both Fine Art and Architectural Renderings.
In the mid 1970's I joined the US Navy and was stationed on board the USS Midway, CV-41. The Midway was home ported in Yokosuka, Japan (A suburb of Tokyo). While in service I traveled all over Asia including such countries as Korea, China, Philippines, Singapore, Pakistan, Hong Kong, and Japan. While in Japan I learned Japanese. I speak German and Spanish as well.
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Tips for Finding Effective Weight Loss Diets
By Morgan Hamilton
Are you looking to lose weight for the summer? How many pounds do you need to lose? Why do you need so badly to lose weight during the summer? Is it all about the sun and the shiny beaches? Or are you just dreaming about buying trendy swimwear? Oh, don’t tell me it is all about a trendy bathing suit! Don’t you wish to be in shape during the winter as well? It is true that winter clothes cover up your physical form. What does it matter that nobody sees your body during the cold months? After all, isn’t it good to stay in shape year round?
If you prefer to preserve your wonderful summer form for the whole year, you will have to work hard. Working out will help a lot but it is not enough. If you want your perfect body to become a reality, you will have to try some weight loss diets.
I do not recommend working for your body just until the spring end. Why is all this fuss? When the summer ends, this is still your own body after all! You have to believe that weight loss diets will work if only you keep them for the whole year. Now, let us talk about your usual eating habits.
I remember when I was a child that my parents were always trying different weight loss diets. I was always wondering why they were doing all this. I will never forget one of my father’s weight loss diets. I remember once when my brother and I were eating our usual lunch. We were cramming ourselves with ham and cheese sandwiches. But what about my father? He was eating just saltine crackers and tuna. My father looked so hungry. And probably he was!
I can think of loads of different weight loss diets. When people decide to try weight loss diets, he or she can think of so contrary weight loss diets and they will do anything to lose some pounds. From eating just meat and no bread, to living on fruits and vegetables, so many different weight loss diets have been developed nowadays. But when you are searching for your weight loss diet, it is important to judge your current condition and to be sure how many pounds you need to drop. All weight loss diets serve for different needs. Your own diets must be s nutritious one.
Consult a dietician. Have you even discussed weight loss diets with a dietician? I assure you that a professional dietician will help you to choose the best one of all weight loss diets.
Probably you need some help when it comes to weight loss diets. Some research on the internet will be a good beginning. There is plethora of information about weight loss diets on the World-Wide-Web. Your computer is just next to you. You may find weight loss diets that work. Get online and search for weight loss diets. Stop mumbling about your extra pound and try to take them off with weight loss diets that work.
Morgan Hamilton offers expert advice and great tips regarding all aspects concerning weight loss. Learn more at Weight Loss Diets
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Want To Lose Weight? Eat Right. Exercise. Face The Emotions That Drive Your Eating Habits
By Valerie Slaughter
So many of us have tried diets (lots of them!) and started exercise programs… we know losing those extra pounds is good for us… we want to be healthier… we want to succeed… and contrary to popular belief we DO have willpower. So what's the problem?
According to Dr. Matthew Anderson, a counselor, organizational consultant, columnist for eDiets.com and author of The Prayer Diet, a spiritually based weight loss program diets fail for the most part because they address the externals of loosing weight, rather than the emotional issues behind our eating habits. Why? These changes are not the quick, easy fixes we've been taught to expect when it comes to weight loss… which is why they don't get more attention from many diet gurus. Fixing the emotional stuff is hard.
Dr. Anderson suggests that there are five internal issues that can block your success when it comes to losing weight and improving your health:
1. Inadequate Mothering — Most overweight people use food to "mother" themselves, and this may well be because they didn't get enough nurturing when they were young. Comfort food becomes a solution that provides all the sweetness, care, love, attention, affirmation, acceptance and validation that their own mother was unable to give.
2. Avoiding Strong Emotions — Far from pleasant, intense feelings like anger, fear, hurt or guilt are often so hard to face… hard to deal with… and easier to bury, to avoid altogether. Food provides much needed comfort and distraction until these terrible, troubling feelings pass.
3. Deprivation of Spiritual Needs — Spirituality is a basic human need (not a choice). These days this part of life is often tossed aside in the hustle and bustle of jobs, kids and other obligations. The harder we push soul needs aside, the more intense they become… driving many of us to food for comfort.
4. Inadequate Stress Management Skills — Life these days is hectic and hurried… and growing tougher and more challenging all the time. Anyone who doesn't have solid coping skills is much more likely to turn to food for comfort. Digging into a bag of chips or munching a delicious doughnut is a much more pleasant way of handling the constant stress and challenges of a fast-paced life.
5. Childhood Traumas — If you're more than 70 pounds overweight, according to Dr. Anderson, there is a significant possibility that your weight is related to unresolved childhood pain. Early on you learned that food offered comfort and solace from the pain, and this behavior pattern, once established, has been brought forward into your life today.
According to Dr. Anderson, long-term, lasting weight loss comes only after we identify the emotional triggers to our eating, and learn to manage them. This isn't a quick or easy fix. It takes time, effort and a good deal of soul-searching to identify what's driving your behavior and keeping you on the path to unhealthy eating.
And in case you're wondering Dr. Anderson practices what he preaches. By facing up to the emotional reasons for his own overeating, he lost 65 pounds, and has kept 55 of it off for the last 5 years. So while the emotions behind our eating may be the reason diets and exercise programs continue to fail us; dealing with these troublesome problems may be our ticket off the diet merry-go-round.
Valerie Slaughter, a Veteran Marathoner, runs a beginner runner website at http://www.WiseRunner.com with exercise and diet tips for runners. For more information about health and diet visit http://healthandfitnessnut.wordpress.com
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Simple Exercise Tips to Lose Weight Fast
By
George KnowsPeople looking to lose weight are always looking for new ways to exercise. It is widely known now that dieting alone wont always solve the problem. Healthy dieting and weight loss happens by replacing the wrong foods for the right ones, daily exercise, and extra help from an herbal weight loss supplement.
Exercise can quickly become a healthy habit that will make you feel more active, feel less hungry, and eat less all by itself.
While you should avoid strenuous exercise, and starvation diets, a healthy balance is what is needed to burn the fat off and keep your foot intake to a good level. Combine this with a healthy herbal weight loss pill like ProShapeRx and you will feel less hungry, and more focused on your weight loss goals.
When most people think of losing weight, what comes to mind are expensive gym memberships and strenuous workouts. It does not have to be that way though, and as we will see, there are many no cost ways for you to add that exercise into your day.
As long as you dont overdo it, you should have no trouble at all mixing simple activities like jumping rope, running around the park, situps, pushups, quat thrusts, and stair sprinting in your weight loss efforts. Let us take a look and see just how simple these exercises can be, and what a huge effect they can have on your ability to lose weight naturally.
Jumping rope is something that anyone can do with a little time and effort. Any old rope will do, just hold each end with either hand and spin it around you as you hop along with it.
Jumping rope makes the heart stronger and tunes up the cardiovascular system. It is what boxers do to keep their legs strong and looking great, and the shoulders also get a workout from keeping the rope moving.
Jumping rope for 30 minutes straight is the equivalent to running a mile in 8 minutes, and you can burn 1,300 calories if you keep jumping for a full hour. You can jump rope in places like your home or in your backyard.
If you think about it, those treadmills and steppers you get access to for that expensive gym membership really cant match what simple stair sprinting can do.
Beginners or overweight people can start by running up and down four flights of stairs two times. If you cannot do two reps at first, then just do one. Do this every other day for two weeks. Endurance builds with time.
Try working up to the two reps for the next two weeks. After two weeks have passed, try doing three reps. Do this until you can get to four reps. If you feel like you can do four flights of stairs four times, then do it.
Doing a few floors of stair sprints can work out more muscles in your lower body, giving you perfect legs and ass. Carrying your own weight up those stairs instead of the flat surfaces you get at the gym makes your muscles work harder and helps you gain more endurance.
Be careful with stair sprinting though, as it is easy to trip or sprain an ankle. Careful stair sprinting should be combined with other exercises too like situps, pushups, and squat thrusts.
Everyone knows how to do situps and pushups, but squat thrusts will really help define and shape your legs, as well as the triceps. Situps and pushups are quick exercises to work the upper body while squat thrusts work the lower body.
To do squat thrusts, you get into the pushup position with your body already pushed up off the floor. From this position you bend your knees and with both feet thrust forward underneath you and stop them near where your hands are, then thrust them back with the same quick powerful movement.
Another way to perform squat thrusts is to start with bringing your right forward, in the runners position at the starting line. Then thrust both legs at the same time, one pushing back and the other leg pushing forward.
This exercise works the glutes and hamstrings and quads, and is great for the lower body. Just be careful to keep the arms fixed to the floor, firmly keeping the body in the correct position. Repeat this exercise 15-20 times in your workout routine, and you will be showing off some great legs to anyone who cares to notice.
Women find men who take care of their physical appearance very attractive. Defined muscles and shapely legs and thighs are a big turn on and you will notice the difference in the attention you get. I dont even have to tell you how men feel about good looking women who stay active and take care of themselves.
Staying active with your workouts can grow into a habit that you can use to reach your weight loss goals fast. Switch junk food, soda, and chips for fruits and vegetables alongside a good herbal weight loss supplement and you will be seeing the results come even faster.
Remember also to keep a close eye on the food intake. Dieting and herbal weight loss supplements can only lower your intake of fatty foods, and reduce the feeling of hunger.
These techniques must be combined with exercise to burn off the extra fat. Losing weight is no big deal, anyone can do it, you just have to have the right formula to make it happen.
George Knows is a partner at Fat-Solution.com who has researched and tested the best herbal dietary supplements on the market. Learn weight loss tips and compare the top
herbal weight loss pills at his website, Fat-Solution.com.
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Pleeease, I Want My Cheese
By
Dr. Leslie Van RomerThere’s no question—I love cheese.
I could handle life without sweets and meats, chips and dips, butter and oil, eggs and bacon, biscuits and gravy, and even milk and ice cream.
But life without cheese? I don’t think so.
That would mean life without Canadian sharp, pizza, enchiladas, lasagna, macaroni and cheese, fettuccini Alfredo, crackers and cheese, bleu cheese dressing, and my best college buddy—cheese and mayo on rye.
Nope—that was not going to happen. Until it did.
It didn’t happen in a day—more like a thousand days. No joke—I was that hooked on cheese—until something magical happened.
The sniff disappeared.
The what? You know—the sniff. That thing that happens when your nose runs away with you—the sniff.
The sniff and I had been good buds since birth. He loved me and followed me around constantly. He was with me when I first woke up—sniff, sniff, sniff; after meals—sniff, sniff, sniff; and on and off during the day—sniff, sniff, sniff.
I was clueless—the sniff and I had been together so long that I had no idea that we could live without each other.
Not only that, I had no idea that I could live without earaches, sinus headaches, and those stomachaches that bugged me after almost every dinner in high school—the ones that I had to lie down to get rid of but never got me out of the dishes.
After tearing myself away from my true love, cheese, and all its kin, one day I noticed that something was distinctly different—I was sniff-less.
The sniff was gone. So were my earaches, headaches, and stomachaches. My energy had kicked up a notch or two. And my head was clear.
Ohhhh, my goodness, I get it now—that’s what noses are for—to breathe air through—something I had never been able to do before. I just thought they were built like broken faucets—drip, drip, drip.
How could I have been so dense? Amazing—what I ate actually had something to do with how well I felt every day and how well my nose worked, and the rest of my body.
It’s funny how sometimes it takes “feeling,” not just “seeing” to believe.
Sure, I had read that dairy products, those very foods that our mothers taught us to eat and love, were sneaky little devils that cause “little problems,” like fatigue, colds, sinus infections, allergies, asthma, bronchitis, psoriasis, eczema, bedwetting, pneumonia, mood swings, PMS, and—get this—headaches, earaches, stomachaches, and drippy noses.
Sure, I had read that dairy products cause “big problems”—like diabetes type 1, lupus, rheumatoid arthritis, inflammation in the arteries and kidneys, and heart disease.
Sure, I had even read about the dairy-cancer connection—like breast, prostate, ovarian, and pancreatic cancer. Whew, scary, huh? Those sneak up on us without a sign or a symptom.
But it wasn’t until I actually felt the difference—life with cheese and life without cheese—that I finally “got it,” a sense for the old saying, “You really are what you eat.”
As much as I loved (and still do) cheese, I finally figured out that cheese, milk, and yogurt were not only unnecessary for my strong bones, teeth and body (how do elephants and milking cows get enough calcium for their strong bones, teeth and all that milk?), but dairy was actually harmful to me.
The choice had become as clear as my sinuses: To sniff or not to sniff?
I say, “Good riddance, sniff, you’ve been hanging around far too long, and hello body I was born to be.”
Okay, I’m not going to try to kid you. I’m still hooked on cheese. I stay away from it by following my motto: I trust myself, but I don’t tempt myself.
I keep a safe distance (miles and miles) between me and cheese. I just never know when that hunk of extra sharp cheddar cheese might get a mind of its own and fly directly into my open-like-a-baby-bird mouth, and always when I least expect it.
Sometimes perceived sacrifices are not sacrifices at all, but bearers of gifts—like the gifts of comfort, activity, energy, joy, and purpose.
So, my friend, I continue to applaud you and your life and all your efforts to make better and better choices on your journey called, “Your Life.”
Above all else, remember that you and “Your Life” count—to me and to all those whose lives you touch.
Dr. Leslie Van Romer is a health motivational speaker, writer, and lifestyle coach. Visit
http://www.DrLeslieVanRomer.com for more inspiration.
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Jenny Craig Tops List As Most Expensive For A Week Of Prepared Diet Food
By Peter Somerville
The Popular Wisdom is that most of us will put on a few extra pounds between Memorial Day and the New Year. While there is no definitive study to support or debunk that theory, practical experience does suggest that this may be the most difficult period of the year for healthy eating. There's just too many opportunities for the best laid diet plan to go awry.
Since you've already worked so diligently to get where you are, this may be the best time of the year to consider signing up for a home delivery diet meal plan. Of course, I've been forever convinced that the only unbeatable diet plan is to have a personal chef who has the glycemic index committed to memory. Close behind that, however, is having a full week of professionally prepared meals and snacks in the fridge on Monday.
Not only do you stay on course, but during the Holiday season not having to do any shopping or food preparation seems to add hours to the ever shortening day. Home delivery of chef-prepared recipes is the top end of diet meal planning.
Forbes Magazine, famous for naming the ins and outs in the World's Richest People every year, did an informal survey of the cost of home prepared, recipe specific diet meals. Jenny Craig topped the list as the most expensive. The least expensive, according to Forbes, was a weekly diet of Subway sandwiches.
I am not sure what to make of the Forbes's survey - a diet of Subway sandwiches? - but even if partially in jest the story did reinforce another piece of Popular Wisdom, that eating healthy just has to be more expensive.
Harvard University Dining Services (HUDS), the operators of Sebastian's Café, the cafeteria at the Harvard School of Public Health developed menu selections for Sebastian's based on the best available data on diet and health. These menu items reflect the tenets of the Harvard School of Public Health's Healthy Eating Pyramid, and adhere to the following guidelines:
Fresh whole foods with great flavor are vital.
Unsaturated fats, such as those found in vegetable oils, are preferred.
Whenever possible, added sugars are kept to a minimum.
Trans fatty acids from partially hydrogenated vegetable oils are eliminated.
Whole grains are an important part of menu planning.
Fruits and vegetables, especially leafy greens, are featured.
There is nothing about the Harvard plan that would make eating healthy more expensive. You just have to make the right choices. Fresh lobster salad may be an Atkin's diet plan recipe, and there's little doubt it would be a real treat some dark December afternoon, but there's nothing wrong with orange roughy either.
In 1999 the US Department of Agriculture devised a week's worth of recipes for a family of four. The meal plan doesn't look much different from the balanced protein-carbohydrate-fat diet plans we see from The Zone, or from South Beach. The kicker? The USDA recipe plan could be covered entirely on Food Stamps.
If you got the resources go for the personal chef. Nothing can beat that. If you're more like the rest of us pay yourself a genuinely healthy dividend and learn all you can about healthy shopping and healthy eating.
(c) 2006 by Peter Somerville. Peter is a former military officer, attorney, writer, and the creator of The Paratrooper's Guide To Fitness and Weight Loss. Peter contributes to You Look Great - What Diet Are You On?
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A Plateful of Valuable Weight Loss Tips
By Morgan Hamilton
I don't know about you but I think that in today's world too much pressure is put on people to be thin. We see it every day on the television and magazine covers. The media has made the weight issue so important. What do you do in order to control your weight? Are you trying to keep one of the many diets available? Or probably you have your own workout regime at the local gym. No matter what exactly you do to keep in good shape, at least you are giving it all up.
Unfortunately, many Americans have given up on their figure and now their weight issue is becoming bigger and bigger. I suppose you understand that once you give up on your figure, it all goes down hill. At the beginning you are size 9 and that's fine with you. Then you realize you've gained a few pounds but it is not a big deal. Soon your size number is 12 and then it turns to size 16. If you constantly keep avoiding the problem the size could go up and up. Nowadays it is very stupid to disregard your figure having in mind all the weightloss tips you can get. Have you tried searching the Internet for useful weightloss tips?
In the past finding some good weightloss tips was quite a difficult task. There were many gurus not knowing what they were babbling about. Have you seen one of those machines people would stand on with the giant belt? I will always remember the day when I first saw it on an old advertisement. This machine actually giggled the person's mid section all over the place. What do you think this can accomplish? Were people so blind that they actually believed the fat could be shaken off? We are lucky today as we are well aware of how things work. We know which weightloss tips are valid and which are useless. If you think that diet pills will help you reduce your weight you are wrong. The only thing they will do is to pull the water from your figure. But you don't want to get rid of the water, do you? Your problem is fat. In case you are looking for some good weightloss tips and dietary supplements then I would suggest you conducted an online research.
Do you need decent weightloss tips? Don't give up if you haven't succeeded to find the ideal weightloss regime for yourself yet. Do some browsing and you will see that there are hundreds of solutions available. Here are some weightloss tips as follow: always maintain a balanced and healthy diet including fresh vegetables, organic meats and drink plenty of water. The key to weightloss is eating reasonable portions and exercising on a regular basis. For further weightloss assistance and more useful tips you can open google.com and conduct a search with the key words "weightloss tips".
Morgan Hamilton offers expert advice and great tips regarding all aspects concerning weight loss. Get the information you are seeking now by visiting Weight Loss Tips
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How To Get Rid Of Abdominal Fat
By
Anthony LeeHaving abdominals as flat as a washboard is a dream of many people, especially those with weight problems.
There are many types of exercise and diets available, all of which supposedly help in getting rid of abdominal fat. However, one must realize that there is no "magic pill" that will serve as an immediate solution.
In addition, exercise alone is not enough and it is a common mistake of many people to over-indulge in physical activity. Overdoing it could lead to injury or stress on the body.
How do we effectively lose abdominal fat? Here are some tips to help achieve those so-called "washboard abs".
1. Never skip breakfast
Not only will a hearty breakfast start your day on a positive note but it will also jumpstart your metabolism. Remember that you did not eat anything during the duration of your sleep and it is likely that your stomach is empty. Having no energy will make you feel sluggish. Ideal things to eat during breakfast include bread, fruits and cereal.
2. Eat them fruits!
Fruits are great if you have a sweet tooth but do not want the extra calories brought by candy bars.The most popular fruit is arguably the apple. An apple has huge amounts of pectin that can make you feel full for a long time.
3. Snack it up
Eating snacks at different times of the day will considerably help speed up your metabolism, instead of gorging a big meal in one sitting. Snacks will also minimize chances that you’ll overeat.
4. Avoid salty food
Reducing your salt intake is a very effective way in helping lose abdominal fat. Salt holds water and the more salt you take in, the more water you retain.
All the suggestions above also apply to losing the unwanted bulk in other parts of your body. The key is to keep trim and healthy. If you treat your body well, it will surely give back benefits a hundredfold.
For more tips on
losing abdominal fat, please go to
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Aerobic versus Resistance (Weights) Exercise to Lose Weight
By Sue Montague
"I do aerobics 3 times a week and I just don't seem to lose weight" Does this sound familiar?
Losing weight is based on a very simple principle....... energy balance.
If you burn up more energy than you take into your body in the form of food etc., you will be in a negative energy balance and your body will burn up your own store of energy to make up the deficit, with the result being........you will lose weight. It all sounds too easy doesn't it but there are other factors at play.
It's common for those who decide that they need to lose weight to think that the answer is to do more exercise... walking, running or other cardio type exercises.
This does work in a few cases but research has shown that this type of exercise alone is not enough to lose weight.
A study completed at Appalachian State University shows that aerobic exercise has little effect on body composition over a 12-week period.
The research team assigned a group of 91 over weight women to one of four groups. Group 1 followed a restricted calorie diet (1,200 - 1,300 calories per day) Group 2 performed aerobic exercise for 45 minutes five days per week Group 3 combined exercise and diet Group 4 acted as controls.
The exercise-only group (Group 2) lost just three pounds. This is despite the fact they were exercising for almost four hours each week. Not surprisingly, the women combining diet and exercise (Group 3) got the best results, losing 16 pounds (7 kilos) of fat. However, this was only one pound more than the group on the calorie restricted diet (Group 1). These disappointing results led the researchers to conclude that aerobic exercise has only a "minor, nonsignificant effect" on fat loss. So why is that?
Lets look at the facts on aerobic exercise.
It is true that you will burn some calories with this type of exercise, but only a small amount.
For example if you jog for 30 minutes you will only burn up around 200-300 calories which is the equivalent of one large apple and a banana. A hamburger would be around 500-600 calories and that's without the fries so you would need to exercise for a lot longer..
It's not that aerobic exercise is no good for you, on the contrary, there are many scientific studies that have shown that aerobic exercise helps to reduce the risk of heart disease, the onset of diabetes and helps prevent many other health problems....but aerobics alone is not very effective for weight loss. Reason being the relatively small amount of calories you burn up for the time you spend exercising. There is also a potential for loss of muscle mass with heavy aerobic exercise especially when coupled with a calorie reducing diet.
If you are participating in a heavy aerobic program your body will need to burn more carbohydrates than fat and unless you are consuming extra carbohydrates your body will manufacture them from protein. It obtains this protein from your muscles, this process is called catabolism and results in the loss of muscle mass. Add to this the fact that you are also reducing your intake of carbohydrates and protein and you have a recipe for failure.
How does this affect long term weight loss?
It will seem that you are losing weight judging from your bathroom scales but this actually is sabotaging your long term permanent weight loss. When you lose muscle, you lose the ability to burn calories. With less muscle we burn less calories resulting in a lower metabolism..
Metabolism is the process of turning stored calories into energy. The higher the percentage of muscle to fat in your body, the faster your metabolism.
If you are a so called ‘yoyo' dieter your fat to muscle ratio is high. Therefore you have a low metabolism and gain weight very easily. You need to maintain or increase your lean muscle tissue which helps in increasing your metabolism.
So what's the answer to Permanent Weight Loss?
The answer to a permanent weight loss solution is a combination or all three elements.
1. Light aerobic exercise for health and some calorie burning.
2. Eat a balanced diet with some reduction in calories and increase in your protein intake.
3. Weight training, resistance or strength training.
Resistance or Weight Training
The most important of these three is weight training. You need to increase your lean muscle mass to help speed up your metabolism and if you are already reducing your calorie intake you will burn fat even quicker and get better and more permanent results. I do suggest using some form of Nutritional Supplementation to ensure that you are getting everything your body needs to remain healthy whilst losing weight.
(c) Copyright Sue Montague
Sue Montague has worked with clients in the weight loss industry for almost 20 years. It's through her own struggle to lose weight through exercise and dieting that she found a safe and effective way to lose weight and keep it off. Sue is now the director of her own health and weight loss company and has helped thousands of people worldwide to lose weight and improve their health. http://www.diet4u.com.au
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5 Easy Tips for Weight Loss
By Matthew French
I don't know about you, but I have struggled with my weight my entire life. I lived everyday day of my life knowing that I don't look or feel like I should. I was finally able to tackle my weight, and I am providing you with a few tips to set you on your way as well.
Tip 1: Portions, Portions, Portions
Portions are very important if you are trying to lose weight. Try to have one serving of meat (about the size of the palm or your hand) and two or three servings of vegetables. And remember, you do not always have to clean your plate. Leftovers are great for a small midday snack.
Tip 2: Eat 5 Servings of Fruits and Vegetables Every Day
Fruits and vegetables are full of beneficial fibers, vitamins and antioxidants. They fill you up faster than any other food. They are also low in calories, which is an all around good thing.
Tip 3: Never, Ever Skip Meals
Eating small frequent meals help to balance how many calories you take in throughout the day and it also keeps your blood sugar level balanced. Instead of eating 3 big meals, try to eat 5 - 6 smaller meals throughout the day.
Tip 4: Don't Be Too Restrictive
Everyone has their favorite treats. Simply allow yourself a little indulgence here and there, but watch out for how much and how often. Having a little treat every once in a while can be rewarding to your weight loss experience.
Tip 5: Exercise (Damn, I Knew There Was a Catch!!)
Most experts recommend between 30 - 60 minutes of physical activity every day to stay healthy. It doesn't have to be anything strenuous; a good brisk walk around the block or a track for a half hour or more is fine. Also try adding weight exercises at least twice a week. This will help burn some of the unwanted calories.
For information on a great weight loss program that I use CLICK HERE.
Matthew is a Junior at the University of Central Arkansas. He is majoring in History and Computer Sciences.
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How to Increase Your Metabolism
By Elena Mauceri
Fad-diets and dangerous stimulant-filled supplements are NOT the way to increase your metabolism.
Here are some amazing ways to increase your metabolism that will not only help you to lose weight, but also will have a powerful effect on your entire life. I know that this sounds a bit far-fetched, but it's true.
What you think, you create.
Huh? You're probably thinking that this sounds like some new-age mumbo-jumbo. But it's a universal law. What you think about, you bring about. So what are you thinking about your weight? About your body? About the foods that you eat?
Do you have thoughts that limit your metabolic ability to burn calories and fat? Here are some examples:
"Weight loss is so difficult for me."
"I have a slow metabolism. That's why I can't lose weight."
"I'll be happy when I lose __ pounds."
"Ice cream makes me fat. I know I shouldn't eat it."
"I'll never lose this weight."
If thoughts like this cross your mind, chances are that you are your own worst metabolic enemy. So decide to change your mind--literally!
The universe gives you EXACTLY what you focus on. So can you see the power of what you think and say?
Start to replace those thoughts with what you really want. For example:
"Weight loss comes easy to me."
"I have a fast metabolism, and I lose weight easily."
"If I have a serving of HIGH QUALITY ice cream and enjoy every bite of it, I won't gain weight."
"I am happy NOW."
Do this consistently, and you will increase your metabolism just through the power of your thoughts. Focus on what you want, not what you don't want.
Stress
Stress has a huge effect on your metabolism.
Where do you have most of your extra weight? If it’s around your middle: belly, hips, and thighs, these are the classic spots where you gain weight when you are stressed. The hormone, cortisol, is much to blame. Our bodies produce cortisol in response to stress.
Increased cortisol levels aren't the only impact of stress. Chronic stress creates a domino effect of many hormonal changes in our body, all of which create weight gain by limiting our metabolism.
You have to do something to reduce your stress if you want to not only lose weight, but also to protect yourself from the many stress-related diseases.
So, how can you reduce your stress? Start with realizing the power that YOU have to reduce your stress. It may seem like many things in your life are out of your control. But if you look harder at those situations, you'll see that you really DO have control over them. At the very least, you have control over your REACTION to them.
So here are the ways that you can use to de-stress, relax, and ultimately, to increase your metabolism:
o guided relaxation and meditation
o deep breathing
o herbs
Foods
The chemicals and hormones in mass-produced vegetables, dairy, and meats can damage your body to the point that your metabolism is affected. Try to buy only the highest quality, WHOLE foods that you can afford.
You can find these higher quality foods at your grocery store. You can also find a health food store that sells high quality and locally grown vegetables, meats, and dairy products.
These higher quality foods taste SO much better than the packaged and processed versions. These foods will likely no longer taste good to you. Your body (and metabolism) will wake up and say "Yes! This is what I want!"
Detoxing
Another powerful method you can use to increase your metabolism is detoxing. By cleansing your body of toxins, you allow your natural metabolism to return to its proper level.
Most detox programs last for several weeks (some even longer!), which makes it difficult to stick with the program that long. The ideal length for a detox is about a week. Most people can stick with a restricted diet for that long.
Want to lose up to 7 pounds in 7 days, have more energy, and feel more relaxed than you have in years? Go to http://www.powerfulweightlosssolutions.com to get your FREE copy of The 7 Day Detox Diet & Cookbook, a highly effective, brief detox diet that will do wonders not only for your metabolism, but also for your overall health and energy levels.
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Can Foods Increase Metabolism?
By
Elena MauceriMany foods increase metabolism, and that's great news. Why? Because you can eat delicious foods AND boost your metabolism at the same time!
The following foods increase metabolism by raising your body temperature. The scientific name for this is "thermogenic" ("therm" means heat, and "-genic" means to create). Some studies show that these foods triple your body's ability to burn calories for fuel instead of storing them for fat! That's pretty impressive.
Here are the most well-known foods that increase metabolism.
Cayenne Pepper
This spicy pepper is used in many Mexican dishes, but you can incorporate it into just about any recipe. Its most common form is a powder.
It's probably most obvious with cayenne pepper that spicy foods increase metabolism by raising your body temperature. So here's a tip: just use a pinch to achieve its metabolism-boosting benefit, and to ensure that you don't make your recipe TOO spicy! I use a pinch in my deviled eggs, add it to salsa, and I've even made a spicy chocolate sauce for duck that uses cayenne pepper.
Get creative, and you'll find that this spice adds nice "heat" to many recipes.
Ginger
Ginger provides another way that spicy foods increase metabolism. It is used in a lot of Asian recipes, but I use it in most of my baking recipes, as well as smoothies and fruit recipes. It adds a nice zing to many recipes.
You can use ginger in its fresh (root) form or in powder form. You can find the fresh root in the produce section of your grocery store. Always peel it before you use it. Just break off a 1 to 2-inch piece, and use a paring knife or peeler to remove the skin. Then you can either grate it or slice it. If you grate it, try adding it to smoothies or salad dressings.
Cinnamon
This spice can be used in just about anything sweet, but it also adds an exotic flavor to savory recipes.
Recent studies have shown that cinnamon helps to control insulin levels, which directly affects whether your body stores or burns fat.
You can be quite creative with this spice, and you'll find that you're adding it to everything! Try putting about 1/2 a teaspoon in your coffee grounds before you brew the coffee. Sprinkle it over ice cream, or over your toast. I create a mix of cinnamon and stevia powder and use that for my toast and lots of other sweet treats.
Foods that Increase Metabolism by Detoxing
There are also other foods that increase metabolism by cleansing toxins from your body. A detox diet will accomplish this very well. In a detox diet, you will eat primarily vegetables, plus certain fruits and herbs that encourage the eliminatio of toxins.
By cleansing your body of toxins, you allow your natural metabolism to return to its proper level.
Most detox programs last for several weeks (some even longer!), which makes it difficult to stick with the program that long. The ideal length for a detox is about a week. Most people can stick with a restricted diet for that long.
Want to lose up to 7 pounds in 7 days, have more energy and feel more relaxed than you have in years? Go to
http://www.powerfulweightlosssolutions.com to get your FREE copy of The 7 Day Detox Diet & Cookbook, a highly effective, brief detox diet that will do wonders not only for your metabolism, but also for your overall health and energy levels.
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Weight Loss from Hypnosis?
By Elena Mauceri
To some, hypnosis might sound like an absurd notion, let alone weight loss from hypnosis! But I've found that there is solid evidence that you can achieve quick AND lasting weight loss from hypnosis. The results of my research appear at the end of this page.
What is hypnosis?
According to Contemporary Psychiatric Mental-Health Nursing, hypnosis (or hypnotherapy) is:"the therapeutic use of suggestion during an altered state of consciousness to effect positive changes in a person's behavior and to treat a range of health conditions. It has been used ... to decrease pain, for weight control...and in trance-like states to access the deepest levels of the mind." (Kneisl et al, 2004).
A recent publication states that “Hypnosis is a way to access the untapped power of the mind and alter brain functions. In this state of intense relaxation and concentration, the mind is able to focus on positive suggestions which can be carried out at a future time. These subliminal messages are surprisingly powerful" (Warren, 2003).
At the 54th Annual Conference of the Society for Clinical and Experimental Hypnosis in November, 2003, Dr. David Spiegel, a Stanford University researcher, said that, although we don’t fully understand how it works, there is significant evidence that hypnosis can be effective in helping people reach into their own unconscious resources to solve problems normally beyond their ability.
So this shows that the scientific community believes that it is, indeed, possible to achieve weight loss from hypnosis.
The Research
In a meta-analysis (a comparison of multiple studies) showed that adding hypnosis increased weight loss by an average of 97% during treatment, and even more importantly, increased the effectiveness POST TREATMENT by over 146%. This shows that hypnosis works even better over time (Journal of Consulting and Clinical Psychology, 1996).
In a study of 60 women separated into hypnosis versus non-hypnosis groups, the groups using hypnosis lost an average of 17 pounds, while the non-hypnosis group lost an average of only .5 pounds (Journal of Consulting and Clinical Psychology, 1986).
The medical literature shows that hypnosis is effective for treating a wide range of conditions, such as snoring, chronic pain, and improving post-surgery outcomes.
When hypnosis sessions are added to various weight loss programs, the results are always more successful -- more than 146% better over the long term.
So hypnosis is a very effective tool that you should add to your weight loss toolkit!
Are you ready to achieve quick AND lasting weight loss? Go here to learn about the most effective hypnosis product for the task: http://www.powerfulweightlosssolutions.com
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