Healthy Weight Loss Advice - Selecting a Weight Loss Program
By Malton A. Schexneider
Some people prefer to lose weight on their own while others like the support of a structured group program. If you decide to participate in any kind of weight control program, here are some questions to ask before you begin.
Does the program provide counseling to help you change your eating activity and personal habits? The program should teach you how to change permanently those eating habits and lifestyle factors, such as lack of physical activity, that have contributed to your weight gain. Of all of the strategies you can use to successfully lose weight, this one concept is, perhaps, the most important.
Is the staff made up of a variety of qualified health professionals who have the necessary training and experience to help you reach your weight loss goals? The most successful programs have a personal coach to help you stay on track and be available to answer specific questions that will arise on your weight loss journey. In addition, you will need to be evaluated by a physician if you have any health problems or you are currently taking any medicine, or plan on taking any medicine. If you are in need of losing more than 15 to 20 pounds or if the weight loss plan you are considering uses a very low-calorie diet, an exam and follow up visits by your doctor is mandatory.
Will someone be available to you during times when you may feel stressed and slip back to old habits? The program should provide long-term strategies to deal with weight problems you may have in the future. These strategies might include things like setting up a support system and establishing a physical activity routine.
Is attention paid to keeping the weight off? This concept is the single biggest consideration when evaluating the efficacy of any healthy weight loss program. As you know, the vast majority of weight loss programs fail. In other words, of the people who initiate a weight loss program, 95% of them will gain all of their weight back plus add some within six to twelve months of getting off the program. Choose a program that teaches skills and techniques to make permanent changes in eating habits and levels of physical activity to prevent weight gain and the disappointment that comes with weight loss failure.
Are food choices flexible and suitable? Are weight goals set by the client and the health professional? The program should consider your food likes and dislikes and your lifestyle when your weight loss goals are planned.
There are other questions you can ask about how well a program works. Because many programs don't gather this information, you may not get answers. But it's still important to ask them:- What percentage of people complete the program? - What is the average weight loss among people who finish the program? - What percentage of people have problems or side effects? What are they? - Are there fees or costs for additional items, such as dietary supplements?
Remember, quick weight loss methods don't provide lasting results. Weight loss methods that rely on gimmicky diet aids, prepackaged foods, or diet pills don't work in the long run. Whether you lose weight on your own or with a group, remember that the most important changes are long term. No matter how much weight you have to lose, modest goals and a slow course will increase your chances of both losing the weight and keeping it off.
Do you want to learn more about how to lose weight and keep it off? I've just finished a new ebook on how you can get lasting weight loss results, "The 10 Step Permanent Weight Loss Formula".
Download it free here: 10 Step Permanent Weight Loss Formula
For the past 25 years Malton Schexneider has been a practicing physical therapist, a nationally known educator, a former university professor, a published author, a clinical specialist in orthopedic physical therapy, and personal success coach to thousands of people just like you who were seeking lifestyle transformation.
For more information on healthy weight loss programs and products go to http://www.metamorphicweightloss.com
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Belly Fat on Women-Some Tips on Reducing It
By William Weaver
You probably don't like the fat under your upper arm or on your thighs, however the fat on the belly is the hardest to deal with and has serious health risks also. If your waist bulges out as far or farther than your hips, this is not good. Lets take some steps to rapidly do away with the Belly Fat.
The first thing that you should do is to make a commitment to yourself to stay with this program until the Belly Fat is reduced to the level that you want. It definately requires commitment and attention to the program 24/7. You have to be aware of the amount of food that you are eating and the kind of food.
Get yourself a notebook and write down the number of pounds that you want to lose, date it and write down what you presently weigh and your waist measurement. Once a week weigh yourself and take your waist measurement just above the navel, be sure to write these down in your notebook. Do not do this more than once a week. Set yourself a reasonable goal, say one inch off the waist per month.
Lets get started.
First thing in the morning on arising take the juice of half a lemon in eight ounces of warm water and drink it down. What this does is to get your metabolism in high gear. If you like you can substitute apple cider vinegar (two teaspoons) for the lemon. This will also help to keep the liver cleansed and working in top order.
Diet
Stay away from simple carbohydrates, go for the complex ones like pasta and brown rice. Better yet get yourself a book or article about the glycemic index and eat the foods recommended. You can eat a lot of food, you just have to be more selective. Stay away from sugar and products made with it. Stay away from alcoholic beverages and caffienated drinks ( this is tough but you have inches to lose, remember?) Caffiene causes the body to store fat. Alcohol is carbs and it also blocks the bodies ability to utilize vitamins and minerals (not good). Drink lots of water, you should drink one ounce of water a day for every two pounds of body weight. Water flushes out the toxins that build up in the body and hydrates it. Eat more fresh fruit and vegetables to get the vitamins, minerals and enzymes that they provide and they just taste good.
Excercise
Yeah, the E word. Excercise in addition to the above suggestions, will cause you to be stronger and will take inches off of the waist line if you do the right ones. Probably the best excercise for thinning the waist is sit-ups. Do the sit-ups just before bedtime. Do at least ten a day or whatever you can do to start with and build yourself up to 25-30 sit-ups a day. Do these without fail, everyday!! If you miss a day it's almost like starting over, do it right and don't miss.
Another good excercise is to just take a walk everday. Getting as much excercise in each day as you can will help you burn extra fat away. Take the stairs instead of the elevator. Look for ways to get more excercise in your day to day routine. If you haven't excercised in awhile, you should check with your doctor to be sure it is safe for you to do these excercises.
Some Ideas That Help
Find someone to excercise with, it's more fun and makes excercising go by faster. Don't weigh yourself everyday, you won't see the ups and downs and get discouraged. Get your family to support you in this endeavor. Explain to them that it's more about being healthy than it is about appearances.
Don't fall for the pill pusher claims that you can lose 30 lbs in 10 days junk that they promote. Do it right and go slow and deliberate.
You can do this, it's a little hard at first but you will get used to the lifestyle changes and it will benefit you in many ways. Stick to it and enlist the help and support of friends and family. In no time the Belly Fat will go away and you will be very proud of yourself.
For more tips and articles on maintaining good health and weight visit:http://www.healthfitnesstips.net
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Supplement Scams for Weight Loss
By Craig Ballantyne
Diet pills are a joke. There are no weight loss supplements out there that help you lose weight, burn fat, or tone your body.
Recently, my #1 client hit me with an email asking, "What do you think of a supplement called _____?" (Name removed to protect the useless!)
Now _____ is a popular "fat burner", but let me tell you, I don't think too much of it (or any fat burner product, for that matter).
Almost every fat burner on the market is a glorified caffeine pill. And there really isn't one product on the market with a well-done, scientific study supporting it's use.
As I told my client, "You know the secrets, bro: Hard work, done consistently, and proper nutrition. That's all it takes to get the body you want" (which he has too, going from 210 and 20% body fat to 175 and single-digit body fat, all while reaching his top fitness level ever).
Back to supplements...I'm not convinced that there is one ingredient out there that will have a significant impact on your fat loss. Whether it's caffeine, calcium, pyruvate, chitosan, forskolin, HCA, or even my beloved Green Tea and fish oils, I don't think you'll lose any extra fat if you use these products (although Green Tea, calcium and fish oils can have a significant impact on better health).
So it's time to expose another myth - the myth that a supplement or ingredient can help you burn more calories and fat and help you achieve the body of your dreams. This is just not going to happen.
Buyer beware, I say. Or buyer be prepared, that's even better. Get to know the truth about these products and whether or not they will do what they say, or just burn a hole in your wallet.
And I guarantee that no one is losing body fat because of caffeine pills. No way.
Let me leave you with this. If you want to really boost your metabolism, do it with the following three steps:
1) Eat several small, protein-based, fiber-rich meals per day.
2) Use a Strength Training programs (using free weights or even bodyweight) to get lean and boost your calorie burning for up to 36 hours after your workout.
Whether you are looking for fat loss, muscle building, or bodyweight workouts with no equipment, the strength and interval workouts have been specially prepared for you through years of experience and research. And the workouts are done fast! According to client Treva Lee, "training only 45 minutes 3 times a week, can't be beat...thanks!"
3) Harness the metabolism-boosting properties of interval training, and kick traditional cardio to the curb.
So eat right and exercise with intensity. And save money by NOT buying diet pills.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.
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Creating A Walking Weight Loss Program Of Your Own
By
Donovan BaldwinIt seems like every other magazine at the supermarket checkout has some sort of walking weight loss program.
You open up the magazine, and here's somebody who lost 50 pounds, or 150 pounds, just by walking. Not only that, but on one of the pages, there's a box of their walking schedule. A lot of times, a glance at the box shows that their schedule just won't work for you. Either you don't have the time they seem to have, or you KNOW you can't walk that far, that fast without creating more business for the local coroner or heart surgeon.
You also ask yourself: "I hear so much about exercise AND nutrition being the key to weight loss, can I really lose that kind of weight just by walking?"
Let's start with that question and move on to how to start your own walking weight loss program...if you still think it's worth it, that is.
Alright, the first thing you are wondering about is whether you can really lose a bundle of weight just by walking.
There's a short answer and a long answer. "Yes" and "Yes, but...."!
Walking is a wonderful exercise for health in general and weight loss in particular. No ifs, ands, or buts about it.
A couple of great things about walking are that you have been doing it all your life, hence, little or no training is required, it requires little in the way of equipment, and you can work it into almost any schedule.
Walking for health, fitness, and/or weight loss in any combination is easy to get into. You put on your shoes, head out the door and then you...walk! Oh sure, there are some more complicated instructions if you really want to get into walking as a big deal, but most people just want to know how to get started and what it will do for them.
Well, walking regularly, in addition to helping you lose weight, will help improve your posture, strengthen your cardiovascular system, tune up your immune system, elevate your mood, and, as any good exercise program will, help decrease your risk for various cancers, high blood pressure, strokes, type II diabetes, and help ward off many of the events and changes associated with aging.
Now, that "walking for weight loss" program you read in the magazine might or might not work for you for several reasons. The good news, however, is that you can easily come up with your own tailor-made walking program which should work just as well.
Many times, the program, as you read about it in the magazine, is essentially the finished product. Whoever the article is about arrived at that program after some personal trial and error. It is also a program that fits into their schedule, and probably also fits into their personal state of fitness and fitness training choices. It's not that this is bad, but it may make the program misleading or counterproductive for you.
The basic rule to begin tailoring any exercise program to your own needs is to start small or easy and build up. The magazine may be showing you a walking program that is too advanced for you. If this is so, it is not a problem. All you have to do is walk the distance and pace that is comfortable for you. As you reach levels where you are sure that you are comfortable with what you are doing, increase the distance slightly. You will also notice over time that your walks, while the same distance, are taking less time to complete. If this is happening regularly over a few days, increase the distance.
There is no set starting distance or duration of exercise that you should worry about if you are starting or building up. I know of many people who began their walking programs by only going a few feet. That was all they could do, but they did it. Eventually, walking for weight loss should last about 45 minutes, and you should do it between three and five days a week, although obviously five days would be best.
While the walking will produce the most benefits if done in one 45 minute session, you can do 15 minutes on your morning and afternoon break and 15 minutes at lunch (or 10, 10, and 25 - be creative) if you cannot find time to work it in any other way. At any level, you can make your walking more interesting by walking in different places, taking different routes, or walking with a group.
Once you are regularly walking 45 minutes a day, five days a week, you will want to challenge yourself a little more and try to cut your time. Don't worry if you can't bring it down much...or at all. The very effort will repay you. At this time, you may find yourself becoming interested in other walking related activities such as hiking or even other fitness activities.
This is good, because not only can you make your walking for weight loss program more interesting by substituting other activities such as swimming, rowing, biking or kayaking for the walking itself, but you will begin to feel capable of adding other fitness activities to your repertoire.
This is a valuable step because walking will only take you so far, and adding a strength and muscle training activity such as weight lifting could be an important addition to your exercise program. Walking, as great an overall exercise as it is for health, fitness, and weight loss, does not help much with upper body strength (what you use to carry the grandkids or a sack of groceries). Weight lifting, or other resistance training, will also help build lean muscle mass which will help boost your resting metabolic rate, allowing your body to burn more calories even when at rest.
A quick note on the term "weight lifting". Many people will be worried about becoming "muscle bound" or "bulky", and ladies especially may be concerned about becoming in some way less feminine if they train with weights. If the training is done properly, most people, ladies and gentlemen should mainly notice better health and increased strength and stamina as well as weight loss. The body builders, both male and female, seen in the magazines have chosen specific training routines and dedicated themselves to rigorous dietary practices and supplementation to achieve those particular results.
Finally, any exercise as part of a weight loss program is less about what exercise is chosen or how well it is performed and more about how regularly it is performed.
As always, regular moderate exercise, be it walking for weight loss or some other program, coupled with healthy eating practices will produce a trimmer, healthier body and open new doors to the enjoyment of life.
Donovan Baldwin is a freelance writer residing in Copperas Cove, Texas, and a University of West Florida alumnus. He is a member of Mensa and is retired from the U. S. Army after 21 years of service. In his career, he has held many managerial and supervisory positions.
However, his main pleasures have long been writing, nature, health, and fitness. In the last few years, he has been able to combine these pleasures by writing poetry and articles on subjects such as health, fitness,
weight lifting, yoga, weight loss, the environment, global warming, happiness, self improvement, and life. You can find a collection of his articles on
health, fitness, diet, and weight loss at
http://nodiet4me.com/articledirectory.
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The First Step to Weight Loss
By James Penn
Do you think you need to lose weight? If so, by mere thinking of losing weight will not help much. What you need is action. Now where to begin action is a primary question. You just cannot randomly get hold of any weight loss product or program that comes to your mind, or take some advice your friends or relatives offer on the basis of their experience, however good their intentions are or however successful their experience has been. That advice may or may not be suitable for you. It may or may not work in your case despite the successes that they or others have had.
There are numerous programs or products for weight loss. There is a huge variety of temptations to adopt a quick-fix solution to your weight problem. Occupying a very prominent place among most of these is diet. Food, as you know very well, was the culprit that increased your weight in the first place. You realize you have indulged in overeating, or in eating the wrong type of food, long enough to be loaded with excess fat in the body, resulting in being overweight. You know you have a craving for sugar-rich ice creams and other sweets, foods replete with fats and oils, fast food, processed food and such things. You also know you have the habit of munching some or the other junk food all the time. Controlling or curbing this craving, this habit of overeating or eating food that you like but is not good for your weight is difficult, of course, but not impossible, if you try hard enough.
You may have heard of several diets that help weight loss. Low-fat diets, low-calorie diets, low-carb diets, formula diets recommended by expert dieticians and doctors specializing in nutrition and weight loss, negative-calorie diets and so on have flooded the market. These are supposed to have the backing of scientific studies and successful experiences of others. Then there are herbal and chemical dietary supplements, which have appetite-suppressing qualities. When you consume them in the recommended doses, they reduce or stifle your craving for food, and as a result, you eat less than usual. Thereby you lose weight. That sounds very good in theory.
However, one would wish it to be as simple as it appears.
Not that there is no truth at all in the case for the right diet. What is important is you have to find out what works for you. You have to decide perhaps to change your eating habits. You may have to eat what you need to eat for weight loss rather than eat what you want to eat because of your innate liking for certain types of food.
Although food is a very important factor in weight loss, there are other things like regular physical exercise and activity-filled life that contribute equally well to achieving your ideal weight. For this, you may have to bring about lifestyle changes and stick to them on a consistent basis.
Your very first step towards losing your weight is, therefore, to consult your health care professional about the right diet, the right exercise, the lifestyle changes you have to make and, once you get the right advice that suits you, follow it with an iron-clad determination and commitment.
Download your free report today and discover the SHOCKINGLY simple secrets that will shed pounds from your stomach & transform your flabby belly into firm & flat six pack abs. Visit http://www.firmupyourabs.com to download your free copy.
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Healthy Tips For Quick Weight Loss
By Carl DiNello
There are many tips out there for someone looking to find some quick weight loss tricks. There are advertisements everywhere for diet pills, and the latest in fad diets. However, you must understand that they each have their potential dangers. The diet pills are highly addictive and, other than potential weight loss, do your body no good. The fad diets are often promoted as the next medical weight loss miracle. Well, overused or abused, this miracle can result in damaging your overall health.
One of the easiest and fastest diet tricks is right under your nose. Water! Simply by drinking a couple of glasses of water before meals you can significantly reduce your appetite. Water acts as a filler thereby reducing your hunger, as well as reducing the capacity of your stomach. Try doing this before meals and it won't be long before you see your weight drop. In the mood for a snack? Have a glass of water instead, and watch the urge (probably, carbohydrate craving) go away. Drinking water also comes with the side benefit of helping to flush your kidneys. This healthy diet tip is enhanced if the water is cold, and can result in the burning of an additional sixty calories per day.
This next tip is essentially also right under your nose. You hear it all the time; eat smaller meals more often. It has been proven over and over again that eating smaller meals five or six times a day will result in your feeling fuller, and eating less. These smaller, more frequent meals will also go a long way to eliminating the urge to snack. Still can't resist a snack? Try a pickle; it's only one calorie and makes a great low cal snack. Eating this way is very helpful to someone who desires quick weight loss because it allows for the controlling of their caloric intake.
Another healthy tip to add to your overall diet plan is the drinking of at least five cups of green tea daily. Studies have shown that the antioxidant catechins found in green tea will aid in the fat burning process of your body. This is a simple step that will help you to burn off an additional eight calories per day. This is just about equal to skipping one can of soda at one meal each day. Not much? Maybe not on the surface, but over an extended period, say a year, you will save around three thousand calories.
There is no magic solution to slimming down, but the use of common sense to eat carefully, and an honest effort to get some regular exercise will prove to be the real keys to weight control and keeping fit. If you are looking to develop your own quick weight loss program, try implementing some of the above tips.
Copyright ©2007 Carl DiNello
Carl DiNello is an Article Author, and Website Owner whose articles are featured on websites covering the Internet's most popular topics.
To read more on this topic, please visit Weight Loss Solutions!
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A Proven Way In Which To Lose Weight
By Chris Looi
There are many people who still think that there is some magic bullet or pill that you can use which will take the fat away. But it is surprising to know that billions of dollars each year are being spent on products which supposedly help with weight loss and as yet are not a proven way to lose weight accepted by the FDA. Which would ultimately suggest that in fact there is no actual proof that this or that product you are using will actually work.
In this article we will provide you with a logical way to lose weight and you should think of this as a wake up call that all of you who think that weight loss comes in a bottle are wrong.
First we will look at diet supplements which you can easily find on TV or on the shelf at your local store and more than likely have not been approved by the FDA. There is a loophole at present which means that these products do not have to actually meet the standards of a product that actually works.
Next there are different exercise machines which are supposed to melt away the fat. There are some products which will work but they are not the miracle product they purport to be and the only way that a person will lose weight when using these machines is by using them on a regular basis and combining it with a healthy diet.
Now many of us already know about these things, but there are many of us who will still go out and buy the next miracle pill or item in order to lose weight, but below are provided a few simple ways to help you lose weight but you will need to change your behavior and have to want it and work for it.
The only proven way to lose weight and then consistently keep it off is by hard work. This means dieting and exercise.
You need to have the right mindset to lose weight and it would help to have a person that you can work along side with and you can lean on each other when you do not want to go to the gym or when you want some fast good. But no matter what, you are going to have to exercise and how much and what you do is all up to you. But it is important to remember that the more you put in the more you are going to get out of it. It is that simple. Although diet and exercise may not sound like fun but being over weight isn't even and they are certainly the best proven way to lose weight effectively and safely.
Chris Looi is an author of the womenlifestyle.org which promotes womens health and aging skin care products.
For spiritual and health please check out this website spiritworlds.org
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How To Get Fat - The Sumo Diet Part 2
By Bryan Miller
This is a continuation of my satirical diet plan called "The Sumo Diet". Dedicated to help people see the "cons" of certain prevalent eating habits that I've seen pop up in the culture today.
Please, only if you are willing to gain massive amounts of fat, do not follow these "tips".
They are merely a sarcastic approach to saying "do not do these things or you will get fat fast".
But let us continue with the tips, shall we?
4. Do Not Exercise.
A great way to gain weight is to do no physical activity, or very little of it. The main way your body burns calories is by using your fat stores, and carbohydrates in your diet as energy for daily tasks such as walking, breathing, and thinking.
Actually enhancing these main energy burners will make your body more prone to burn calories.
Living cells such as muscle cells, have organelles (small organs) in them called "mitochondria" that help with the conversion of eaten fats and carbs into energy.
The more living cells (such as muscle cells) you have in your body, the more calories you will burn. If you are looking to gain massive amounts of fat, it is recommended that you do no strength training, or exercising that would use, or build up these cells.
5. Drink Sodas.
Carbonated drinks are a great way to retain water, because they have dehydrating properties. This, coupled with the sweeteners in sweetened sodas, make them a great candidate for those wishing to gain fat.
Sodas, along with many other "drinks" are filled with empty calories that have no nutritional value whatsoever. This means all your body is doing is storing energy as fat, and getting nothing in return.
6. Misc.
Lastly, I'll end off with a few basic "tips" that most people fail to see. These miscellaneous tips are general fat gaining "how to's" that the majority of human beings do anyway.
- Eat unknowingly. Eating just for the sake of eating is a great way to gain weight. Since most people eat in front of the TV, or doing other activities, the actual consumption of energy isn't even a thought.
- Eating hydrogenated oils. Margarines are a great way to pack on the fat around your heart.
Since most of these oils are attached to a loose hydrogen atom they act more like free radicals in the body than an actual food.
- Fried foods and junk foods. These are a great way to pack on the body fat. Unless the food is fried in heart-healthy oils, the fried breads and meats found at most fast foods restaurants are a great, cheap method to gaining unending amounts of body weight.
- Do not eat variety. Since variety in your diet may fill your plate with heart, and health friendly foods, and lessen the fatty foods, eating variety is a terrible way to gain weight. Leafy greens, and color filled portions may lead to a healthy diet.
I hope you enjoyed my sarcastic approach to weight loss. If you were to go exactly opposite of each "tip" you would be able to lose a significant amount of weight. And this was not to be taken seriously, merely as an approach to show that modern day eating habits are not conducive to a smaller waist line.
For more straight forward advice on how to flatten your belly, go to http://www.bellyfatology.com.
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How To Get A Six Pack Fast - What NOT To Do
By Brad Howard
In the quest of the “six pack”… otherwise known as the “holy grail”, most people commit more than a few errors that completely hinder their progress. Naturally, it seems that everyone wants to know how to get a six pack fast, but most people really go about it completely backwards.
How To Get A Six Pack — What Not To Do
Rule Number One: If you have a huge layer of fat covering your abs, don’t think that crunches and other types of ab work are going to etch the fat away. In fact, you could make your stomach look BIGGER if you don’t watch out.
(Also, remember this… you can’t spot reduce body fat.)
Think about it this way… if you firm up your abs before you begin to burn the fat away, your ab region will push the fat out farther… because the muscle underneath is now becoming more solid.
Make sure to make a effort to control your diet a bit and get plenty of water in the process. I’ve heard it time and time again… your six pack starts in the kitchen. No amount of exercise and ab work is going to make up for a crappy diet.
Rule Number Two: If you aren’t including any other weight training or interval training in your workouts, you are losing out severely on the “afterburn” effect and maximum fat loss. Most people only try to manipulate their fat stores via diet and completely neglect the exercise portion of their routines.
Back move all the way around.
If we begin to talk about “energy flux” (see the category to the right) then we can start to understand why people yo-yo up and down so much when they “diet”.
Use exercise to create your energy deficit and use proper nutrition to fuel your activities. Your abs will begin to show in the process.
Rule Number Three: Make sure to use proper form when doing your ab exercises. I’ve seen more people hurt their necks and spine by doing things wrong. If you’re not sure how to do anything, pick up a program like my Fat Loss Black Book. The ab region is such a sensitive area to hyperextension and other related injuries, you really don’t want to take any chances.
Couple that with the fact that if you are doing the exercises wrong… you aren’t really getting the full benefit, right?
Right…
So there you go, 3 things to look out for when learning how to get a six pack fast. Go forward at your own risk…
Brad Howard's Fat Loss Black Book delves into the "meat and potatoes" of all of the misinformation generated by the diet and fitness industry today.
An industry veteran for years, his fat loss manifesto completely shatters all of the myths and misguided, outdated advice being propagated today.
FatLossBlackBook.com
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Eat Slimming Carbs And Lose 20 Pounds by Next Month
By Robin Boddy
This weight loss diet is simple, satisfying and sustainable. Your fat loss goals can be met quickly and permanently,and your overall health will improve as a side benefit.
The key is to think WHOLE. As in wholesome and whole grain. Latest studies show that whole foods - especially unrefined grains and other unprocessed good carbs - have the power to trigger effortless weight loss.
To benefit most, you should replace at least three daily servings of refined or processed bad carbs (such as white flour, white rice, white sugar etc.) with good carbs. Some examples of good carbs are fresh fruit, most veggies, sweet potatoes, beans, brown rice, whole grain cereal and baked goods, as well as baked corn chips, falafel, hummus, low-fat chili and bean soup, rye bread, popcorn, wild rice, whole grain bread, fruit such as apples and pears, whole or stir fried vegetables, and low fat granola.
Since both fiber and protein play a crucial role in curbing appetite, good carbs help you feel more satisfied as you cut calories (which is actually what you need to do in order to lose weight.) You will feel fuller sooner and it lasts longer.
By refining carbs, food manufacturers remove hunger-fighting fiber and reduce protein content by up to 25%.
Fiber and protein are known to slow the rate at which the body turns good carbs into blood sugar, which minimizes the blood sugar spikes that stimulate sudden urges to eat and even binge. Good carbs work biochemical magic, halting excess production of insulin, a hormone known to increase fat.
Considering all this, this weight loss diet is one the healthiest and easiest to try.
Go get more great proven ways to lose weight at http://diet-weight-loss.best-info-on.com
Article Source: http://EzineArticles.com/?expert=Robin_Boddy
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How to Get Fat - The Sumo Diet Part 1
By Bryan Miller
Ever wonder why you gain weight? Ever sit down and think "Maybe I'm doing something wrong" and re-evaluate what it is you're doing to lose the extra "fluff" around your waistline?
Well, I am going to give you some sure-fire methods to gaining weight, and you can see if some of these "tips" are in your current eating plan.
1. Eat 3 Meals a Day.
Eating 3 meals a day means that you're eating either too much at once, or not enough. Even if you are "cutting back" on portion sizes, your body's metabolic rate is moving at a snails pace.
Keeping small meals throughout the day (yes, that would mean eating when you're hungry) will keep your body's metabolism higher. Not only does it speed up your metabolism, it also gives your body the needed (and desired) nutrients in doses that the body can handle.
If you're eating large amounts of nutrients at once - like a large salad, great for you, but in large amounts, might not be as good as you think - you're not getting the amount of nutrition that you need. Your body throws away what it doesn't need in your urine, and other waist.
Eating small meals a day keeps the dosage of vitamins down, and nutrients can actually be absorbed into your system.
2. Drinking No Water.
Having no water in your diet means you're not digesting well, you're retaining water, and carbs are not being metabolized well. Not to mention you're probably not feeling very well.
If you stay hydrated throughout the day, your body works. Period. The body is made up of primarily 2 compounds. Protein, and water. Most of which is water. If your body does not have its daily water intake, there can be many health risks involved.
Water also has a great role to play in weight gain as well. If the body is not getting enough water, it will retain what it can, leaving you puffy, and "bloated". This is what happens when people lose "water weight". Most of this fluid is thrown out as soon as the body begins to get enough water into its system.
3. Eating Before Bed.
Food before bed is the Sumo's friend. The metabolism is at it's very lowest at night because the body is rebooting. While you sleep, your body is reorganizing itself.
When your body is at this point, the last thing you want to give it is carbs, fat, and protein to store. "Since I'm not going to burn this now," says the body. "I might as well just store it away!"
And thus, it places the extra energy into fat stores.
If you're looking to gain weight, eat food within the last 3 hours of your day. But if you're looking to maintain, or lose, eat no later than 3 hours before sleep time.
This concludes Part 1.
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Is The Three Day Diet Insane?
By Ken Black
The three day diet might be great for you if you want to shed some pounds before an event, such as a school reunion, a wedding, a party, a recreational event, a career event, etc. But, is it really advisable ?
This diet can help you shed a little weight before going to your special occassion, so you can look and feel your best on the event day. It can in some cases have you feeling good and energized, especially if you have lost most, or even all, of the weight you wanted to. Unfortunately, this weight loss program is only good for temporary weight loss. It is short, easy and manageable just before those special events you want to look your best for.
This unusual eating plan is actually a free dieting program from the Cleveland's Three Day Clinic, which is associated with the American Heart Association. And, yes, it is especially good for your heart.
You can find menus for the three day diet that you will need to follow on various websites that offer the free menu plans. Beware, though, because some websites do have their own twist on the the plan. This is not necessarily a bad thing, but if you want to keep it real and original you might want to look up the Cleveland's Three Day Clinic, which may have the original menu diet plan available for you. You can also check on each website you look at to see if it says somewhere that this menu diet plan has not been changed or altered.
What It Consists of :
The menu has a lot of healthy foods and drinks for you. All of these foods and beverages on the will have a lot of Omega three essential fatty acids, which have been proven to help lower your risk of heart disease, diabetes, some cancers, and can even prevent, or slow down, the effects of Alzheimer’s Disease.
There are three meals indicated for each day of around 600 calories total per day (not much at all). The foods that you eat include: hot dogs, vanilla ice cream, cabbage, and eggs. The foods chosen for the diet are intended to increase the metabolism so that fat is burned more quickly.
Dieters are directed to take at least four days off before repeating the 3-day cycle.
Most of the weight loss from it is caused by a huge reduction in carbohydrate intake, which means that you would experience mainly water loss. There is also an extreme reduction in caloric intake, as just mentioned, so as soon as the three days is up, regaining any lost weight is almost a guarantee.
The three day diet may also be known as the Navy Diet, the Day Diet, or the Army Three Day Diet.
Is it a good idea? No, we sure don't think so. It is a fad diet, as you might have already guessed and has no lasting benefits, so it is not advisable to try it.
Remember that it will probably only help you with temporary weight loss, even if you stay on the diet longer than the few days.
If you are looking for a weight loss program and exercise plan that will help you maintain your health, weight, strength, and more, then this diet is not for you. This diet might only offer you temporary weight loss, and might not have enough nutrients in it to help you workout on a regular basis.
Ken Black is the owner of Weight Loss Discovery, a website all about how to lose weight. If you need to shed some pounds and don't know where to start, visit our site for important information about Weight Loss Programs.
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How To Get Rid Of Belly Fat
By Carolyn McClendon
If you want know how to get rid of belly fat you’ve come to the right place. With some effort you can banish that belly fat right back to where it came from. So let’s go.
You have to first look at why it’s there and then decide the best plan of attack. The most basic reason for your belly fat and all your excess fat comes from eating more calories than you burn.
So, what’s the reason for that? Do you lead a sedentary lifestyle? Has your metabolism changed due to your age and hormonal changes? Do you have a poor diet? Do you have to deal with a lot of stress?
If you don’t exercise regularly, it’s hard to burn more calories than you eat. Even with the most hectic lifestyle, you can find ways to get in some exercise. At work, take the stairs instead of the elevator if you work on something other than the main floor. I used to walk eight flights of stairs several times a day to get my exercise at work. After lunch walk, even if it’s just around the building. Have hand and leg weights at your desk. Some workplaces even have gyms. If your workplace does, use it.
There are many home exercises devices you can get to help you exercise at home. If nothing else, just walk, dance or do calisthenics. Any movement is better than no movement at all. You may feel tired when you begin, but over time as you raise your metabolism and your body adjusts to the routine, you’ll feel more energetic and be able to exercise more. Do spot exercises that target the belly. There are machines on the market that help you do this without straining your back. That’s a good investment.
If your metabolism has changed then you have to change the way you eat too. You can’t just continue to eat the quantities of food that you used to eat at the times you used to eat it and expect to get the same results. Consider this, most Europeans are slimmer than most Americans. Generally they eat lighter at night while we eat our heaviest meal at night. By simply changing when you eat your biggest meal can help you lose belly fat. You also have to change the quantities. Make a fist with both hands and put your fists side by side. This is approximately the size of your stomach. No meal should be larger than your stomach.
Sometimes people overeat because they deal with a lot of stress. Eating is a comfort and a distraction for the other less pleasant things going on. However, when eating produces belly fat, it's just one more stress on top of all the others. Belly fat is a risk factor for heart disease, diabetes, certain cancers, joint and back pain.
To deal with stress, take time for yourself to just relax or meditate. Sometimes just a warm bath can make the troubles seem to melt away. Your outlook or point of view on the situations you deal with also help to determine the amount of stress you experience. Try to find someone to talk to who can help you see your situation differently or can just listen and support you.
Knowing that you are not alone in your situation may help you to turn away from food as a friend.
Eat more vegetables and fruits. They have bulk that will make you feel fuller and the bulk will move the food along faster in your intestines so you absorb less. Eat smaller portions of meat. Your body can only digest about 3 ounces of protein at a time.
Don’t eat empty calories. Most junk food and processed food has little if any nutritional value other than calories. Eliminate any foods containing trans-fatty acids from your diet. Research showed that people eating a diet with trans-fatty acids gained more weight than people eating a diet without trans-fatty acids although their caloric intake was the same.
Drink plenty of water. Water will fill you up and you’ll end up eating less. Also, many people can’t distinguish their thirst signal from their hunger signal and just eat at any signal. If you drink water first the signal may get satisfied, causing you to eat less.
Also, water helps to flush your intestines so you don’t get constipated. Part of your belly may be compacted matter in your intestines. As you flush them out you may see some additional shrinkage.
When you get rid of belly fat you give your appear a whole new look. Your clothes take on a new silhouette and looking in the mirror can give you a whole new reason to smile. It’s definitely worth the time and effort to get rid of belly so let’s go.
Carolyn McClendon operates http://www.bestbodysecrets.com She is an internet writer and shares her passion for helping people get rid of belly fat and seeing quick weight loss results.
Visit http://www.bestbodysecrets.com for more information and help in achieving your weightloss and wellness goals.
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The 3 Steps to Help Prevent Early Death
By Joseph Simcic
Before we begin I would like you to think about all of the goals you want to accomplish for your health and well being. I would like you to take note of every one of them. Do you want to work out with weights more? Do you want to have more cardio? What weight to do you want to be?
Now, Stop and go inside for a minute. Imagine yourself a year from now and you have not reached any of your health goals. How do you feel? Are you tired, fat, and unhealthy? Now imagine yourself 5 years from now and you have not taken any steps to better health. Now how do you feel? Worse? Ok, come back to the present.
I want you to know it doesn't have to be that way. You can take steps through exercise and dieting today that will prevent those awful pictures from becoming real.
Take one more trip with me. Imagine yourself in 1 year after taking steps to become more healthy. You have been jogging more, you have been weight training. Think of yourself a year from now after you have accomplished your health goals and you have maintained a healthy diet. Do you feel 1000% better? Do you look better? Are you getting compliments from people about how good you look. I bet you are.
Not only do you look good now that you have taken those steps but you will live longer and feel better along the way. All it takes is a little action on those goals of yours and you can have a lifetime of good feeling and health.
Exercise is good because it causes you to breath deeper and get more oxygen into your blood. It releases stress. Exercise even helps develop those muscles you don't use while watching TV.
Exercise develops a better you.
Diet is another wonderful way to accomplish your goals as long as your diet is a way of life. Diet is temporary. Stop going on those short term diets where you starve yourself just to lose weight and gain back twice the weight. Go on a mission to change your life. Change the way you eat forever to a healthy way. Many people have done it. You can too with a little bit of will power and a little bit of guidance.
Now you are probably wondering what other part of you do you need to change to make all of this work. The main part that you must change is your mental attitude. You must change the "I might", "I wish", "maybe tomorrow" to "I will", "I can", and "Today". You have to allow your mindset to change and allow your focus to be placed on your health.
The only reason we don't get into the shape we could be in is because of ourselves. We sabotage ourselves into not doing it because we find excuses. The excuses stop today.
Before you take the next step I want to assure you that you will have done the right thing by changing your mindset, getting on the right "change the way you eat" plan, and starting your exercise way of life today. You will find yourself in better condition, feel good about everything you do, and feel confident knowing you are reaching your goals. Go ahead and start.
Here is where you can start the best fat loss diet on the planet. By far it is a program that you will with out a doubt be ready to complete and feel good doing it. Click on the link How To Get Rid Of Man Boobs and get started on fat loss success with a true change in life.
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Lose 7 Pounds in 7 Days With Diet and Metabolism
By Craig Ballantyne
If you can make one major change to your life that will help you burn fat and boost your metabolism, then you can lose weight fast in just 7 days. In fact, I've helped beginners make lifestyle changes that have resulted in over 10 pounds in 2 weeks, and even 7 pounds in 7 days.
And do you know what the most important changes are? Your diet and nutrition. If you can fix your eating mistakes, you can lose fat the fastest. It's even faster than cardio exercise.
Here's a day-by-day plan to the week ahead, to help take the confusion out and put the success back in your fat loss plan. So print this out, put it on your fridge, and let it guide you to your fat loss goals, while keeping your workouts fun and motivating.
If you're a 9-5'er, you know that Sunday should be your day to hit the grocery store and get fresh meat and produce to prepare your meals for the next week.
I'm a big fan of picking up some fresh salmon fillets and asparagus for Sunday dinner. Chicken breasts are cooked "en masse" for freezing and then used over the week as easy lunchtime protein sources. Fruits and vegetables are washed and prepared for cooking or snacking, and almonds and walnuts are packed into travel bags for when I'm on the go.
Prepare and succeed. It's that easy.
Stop eating processed foods. That's an easy way to lose weight. Eating more protein could help you boost your metabolism, so make sure you are getting some protein with each meal.
Fruits and vegetables give you the fiber you need, and the right type of carbohydrate. Choose these over breads, pastas, and crackers. Toss your cookies, you won't benefit from those either!
Now here we go with our day-by-day guide...
Monday
If you are a beginner, use some easy bodyweight exercises for your program. If you are more advanced, use strength and interval workouts to boost your metabolism.
Tuesday
Take today off from the gym, but get 30 minutes of activity (walking, hiking, or biking, for example). Take some additional time to review your nutrition, reviewing your food intake. Check the number of calories you are consuming. Are you eating too much? Too little? Not enough protein?
Wednesday
Do another strength and interval workout today, but stick to your fitness level. Get a program that is planned for varying progressions, so that you don't do too much too soon. Err on the side of caution. Remember, your nutrition and diet are the keys to losing fat fast.
After exercise, take some time and review your short-term and long-term training goals. Have you met your short-term goals? Are you getting closer to your long-term goals? If you aren't, determine the obstacles in the way of your success and make a plan to work around them.
Thursday
Get another fun 30 minutes of activity. If you are using a cardio machine, or even running, make sure that you are using proper technique and posture. Have a fitness professional monitor your technique and your breathing. This will ensure that you get the greatest benefits from your efforts.
Friday
Do your last structured strength and interval workout of the week. After 4-weeks, switch the exercises in your program. Again, getting a professionally designed program will help take the thinking out of this hassle. Don't try to design something yourself, this stuff isn't easy.
Also, make a goal to reduce the amount of diet soda you drink and replace it with Green Tea. Even though diet soda is calorie-free, it contains a lot of chemicals and doesn't contain the healthy nutrients found in Green Tea.
Saturday
Have fun and do 30 minutes of activity. And check in with a member of your social support group - perhaps go out for a healthy lunch and a long walk while discussing your progress and sources of motivation.
Sunday
Start your morning with another 30 minutes of activity. Plan, shop, and prepare. Reduce the amount of diet soda and other junk on your list, and replace it with Green Tea and green vegetables.
Go to the grocery store and plan for another successful week of weight loss.
You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked Turbulence Training for Fat Loss have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. Turbulence Training for Fat Loss workouts help you burn fat without long, slow cardio sessions or fancy equipment. Craig's bodyweight workouts for fat loss help you lose fat without any equipment at all.
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Why Should You Eat Breakfast?
By Josue Cano
Too many people don't find the time to eat breakfast and believe me it is challenging. However, I have not missed a single breakfast for years. When it comes to dropping body fat, breakfast ranks up there as one of the most if not the most important meal of the day. Why? Let's take a closer look.
Suppose you follow lip service and you hear that not eating after say 6pm will help you lose weight. Ok, let's do that. You go to sleep at 10pm. You get 8 hours of sleep and wake up at 6am. You don't eat breakfast and your next meal isn't until say...9am. Suppose that this meal is a cup of coffee with cream and sugar. That's about anywhere from 200 to 500 calorie depending on several factors. Let's take a look at the time from when you last ate until you had that cup of coffee. 6pm was your last meal time. 6pm till 9am the next day is 15 hours! That's 15 hours of starvation and 15 hours too long. The reason why it is called breakfast is because you are breaking the fasting that occurs when you sleep. Get it? Break - fast.
StarvationMany many years ago before the time of modern civilization man had to hunt for his food and didn't really know when his next meal would be. It could be days before the next meal. Therefore, since fat has the highest concentration of calories (9 calories per gram) the body will gladly give off calories from carbohydrate stores (glycogen) and protein stores (muscle). Losing muscle because of starvation will dramatically slow down your metabolism. Muscle is the key to a higher metabolism. The bodies main job is survival and will do whatever necessary to make sure you stay alive at all costs. That's why when we starve ourselves, the body is actually holding on to body fat because of it's high calorie concentration. Not to mention that body fat is a great source of energy and warmth.
When we eat breakfast, we are revving up our metabolism to start burning calories. And when we eat breakfast calorie burning is dramatically accelerated. At night when you are sleeping your body is breaking down body fat deposits. That body fat is circulated into the bloodstream making it immediately available to burn off for energy. If not utilized for energy, then it will deposit back into adipose tissue (body fat).
If you want to drop body fat, then eat your breakfast. If you starve yourself then what you are doing is breaking down muscle and carbohydrates for energy while your body is storing it's body fat stores. Simply put, when you starve yourself your making your body more efficient at storing body fat.
"Cap" Josue Cano B.A. C.S.C.S., is a specialized strength and boxing trainer working 1-on-1 with clients who just authored the book: Don't wait get in S.H.A.P.E.: drop body fat fast and get fit quick. He is also an entertaining, funny health and fitness speaker who speaks to college students about college weight gain and has a program called Tackle the Freshman 15. He is available to speak for your organization and can be reached at his website: http://www.dontwaitgetinshape.com or by phone: (877) CAP-3159 E-mail: cap@dontwaitgetinshape.com. If you're in ventura County, call for training at: (805)415-0497
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Weight Loss Diet Plan
By
Mike AbrahamWe have plans for everything these days. That is how we can fit 100 different things into each day. While to an extent this seems a bit over doing it, some things do need to be planned. I don't know why we don't plan our weight loss diets. I mean, we plan everything else. Some people even plan on when they will have sex. Hence, the birth of hump day. Why not spend a few minutes and plan out what you will eat? If you are reading this, you have the time so. So sit back and follow these seven easy steps. Don't blink, if you do it will be over. It is really that simple.
1. Exercise.
You need to do this to keep fit. Not only will it keep you fit, but it will keep you mentally sharp as well. That can go a long way in helping you stick to a weight loss diet. If you are depressed, chances are you will end up eating fatty foods that will make you fat. When you consume all of that fat, it will make you more depressed. It is a bad cycle to start.
2. Don't try too much too fast
This is easier said than done. You need to have a specific amount that you are trying to reduce. If you are trying to reduce your meals by 10%, then you should stick to that. I'm not suggesting that you break out the calculator and count up every meal that you have. If you have been on a weight loss diet for very long, you already have a good idea how many calories things have. Don't eat with your eyes, eat with your mind. That will help you cut down on the amount of food that you eat.
3. Eat good tasting food.From time to time let yourself go. Eat something that you know you shouldn't. If you get it out of your system, it will be easier to maintain your weight loss diet. If on the other hand you don't allow yourself to eat things you shouldn't from time to time, all you will do is hurt yourself in the long run. You are going to nibble each day on those things instead of just eating them occasionally.
4. Mini meals are great.
They tell people with certain disease that they should eat several small meals each day. They say that a person should eat something every two hours. Well, that isn't too impossible to do. I would suggest that you start out every four hours. Keep it like you normally would any of your other meals. Make sure you have your protein and your fiber. Have some veggies and some fruit to balance everything out. Don't make your mini meal a bucket of fried chicken. I know that since it is a mini meal, the temptation doesn't seem as great. I mean, if you only slip up in a mini meal, who is watching?
These are a great way to avoid hunger and improper snacking throughout the day. Just make your mini meals up and eat them every time that you have planned. If you plan on eating every two hours, every two hours it is. It doesn't take a road map to figure this out.
5. Eat your calories, don't drink them.Don't fill up on sodas and other drinks. You can get all your calories for one day in these if you do it too much. A few sodas here. A few cups of hot chocolate there. A few beers here. You get the point. That will put on the pounds easily.
6. Discover your food triggers.We all have these. When was the last time you went grocery shopping and you looked at a bag of cookies and realized that you had to have them? I do this sort of thing all the time. You need to understand what foods trigger your response system. If you can do this, you can avoid situations that will make you eat things that you shouldn't eat.
Well, that wasn't so bad was it? There is no need to flip out when it comes to a weight loss diet plan. It is simple and easy. Just like anything in life, you should have a plan before you begin to do whatever it is that you are doing. The same is true with your weight loss diet.
7. Make your meals last.Slow down and chew your food! I bet you heard that one as a kid. Well, it is true. Don't swallow your food. Instead, eat it slowly and enjoy the taste of it. If you do this, it will make you feel like you have actually ate something. If you swallow it down, you won't get the same benefit. You will continue to feel a void.
Mike Abraham was your typical overweight American until he took charge of his life and learned how to fight the bulge. You can see his website about Weight loss at
http://www.YourDietStore.info Check out his weight loss programs review at
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Control Hunger with Protein Shakes
By Chris Robertson
Dieting is much easier once you learn to control hunger throughout the day. One popular way many dieters are suppressing their appetites is by drinking protein shakes as replacement meals. Even many bodybuilders are finding protein shakes to be helpful in getting all the protein they need each day.
There are many types and brands of protein shakes such as Herbalife products used in the La Bamba diet. Protein shakes enable you to eat - or drink - two replacement meals each day that are rich in nutrition and protein. The more protein you take in, the more fat your body will burn.
How Protein Shakes Work
Adding more protein to your meals or using protein shakes to supply the protein you need enables your body to burn fat while also building muscle. It preserves your body's lean muscle mass as well. Protein also helps the body to produce nucleic acids, cellular messengers, hormones, enzymes, and immune system components.
Unfortunately, eating protein in the form of meat can be hard on your digestive system. Protein shakes come in liquid form so they are easy to digest. It only takes approximately 30 minutes for the protein from shakes to reach the muscle after ingestion where solid food proteins could take an hour or longer.
Many bodybuilders will drink a protein shake immediately after a workout to heal and strengthen their muscles. It's a good idea to eat foods rich in protein at breakfast to get your metabolism moving. Then, add protein or protein shakes to your diet throughout the day so your body will keep burning calories.
Drinking Protein Shakes for Dieting
Protein shakes in dieting are usually meant to replace meals or snacks each day. For example, with La Bamba Herbalife three-day diets, you would drink a shake, take protein powder, drink herbal tea and a beverage mix, and drink herbal aloe drink concentrate for three days.
With the Herbalife Shapeworks diet, however, you'll drink filling protein shakes, eat healthy snacks, and take herbal supplements to lose weight or maintain your weight over a long period of time. Diets such as these are often customized to meet your dietary needs and your body's protein requirements.
No matter what type of diet you choose, protein should be a key ingredient because it is so important in burning calories, and it helps you keep that "full" feeling much longer. Use protein shakes to ensure that your body receives the protein it needs and watch those unwanted pounds melt away!
Chris Robertson is an author of Majon International, one of the worlds MOST popular internet marketing companies on the web. Learn more about Benefits of Protein Shakes or Majon's Health and Beauty directory
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How To Lose Weight Quickly And 6 Weight Loss Tips
By Kevin Frulow
Ever since I went through my growth spurt in my teen years, I've been obese. I finally said to myself "I'm tired of being fat and people looking at me, I'm going to be thin and muscular". I actully accomplished that over the last year. Now I run every day. I feel great and I eat like a horse because of my high metabolism.
You too can have what I have and learn how to lose weight quickly. You just have to commit yourself to a whole new lifestyle. Here's some weight loss tips:
1. If you want to lose weight quickly, try some intervals. Intervals are a combination of running and walking. For example: You can run for 5 minutes and walk for 5 minutes then repeat. This pumps your metabolism up and also allows you to have a "resting" period while walking. Do this every day and the fat will melt away and you will notice your clothes getting bigger... or you getting smaller!
2. Eat Breakfast! Breakfast is the most important meal of the day. If you don't eat it, your body doesn't give itself the jumpstart it needs to keep a high metabolism throughout the day. Make sure to eat within 2 hours of waking up.
3. Do not eat right before you go to bed. This is just asking for trouble since it would be extra energy your body stores which translates into fat. Give yourself a couple of hours in between that last snack and bedtime.
4. Stay away from processed foods, soda, foods with fructose syrup, hydrogenated oils and trans fats. When you go food shopping, try to pick a variety of foods, preferably whole grain and organic foods. If you're going for the deli meats, stay lean by choosing turkey or roast beef.
5. Water is important! Drink at least 8 cups of water a day. This keeps you hydronated and flushes out your body of toxins. Your body consists of mostly water anyways.
6. When you're working out, make sure you give each half of your body a rest every day. For example if you work your upper body on Tuesday, only work on your lower body on Wednesday, alternating every day. This gives your body a chance to actully build muscle onto your body.
Please remember that strength training is a very important role in weight loss. Ever hear of the term "turn fat into muscle"? That's not literally what happens but it is pretty darn close. When you build extra muscle, your body needs more energy. This is why body builders eat alot. Their metabolisms are very high, they are very muscular, therefore they have low body fat.
I hope all that makes sense to you. If you would like a great program to get started, I recommend Burn The Fat Feed The Muscle - Fat Burning Secrets Of The Worlds Best Body Builders And Fitness Models
Kevin Frulow is dedicated to his health and well being. He is a trainer at his local fitness center and helps people overcome obesity every day with 100% success.
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Abdominal Weight Loss... Losing Fat From Your Middle
By Mark Kimathi
As an exercise guru once stated, "Everyone's got Ab's you jus' need to show em". From the frantic efforts in gyms and obsessions with the so elusive six pack, it seems many never quite got what he meant.
The most noticeable part of a fat person is quite often the stomach but its disadvantage is much more than cosmetic. And apart from being concerned about the loss of aesthetics, it is also reasonable to get concerned of a fat midsection
A fat abdomen not only results to larger pant sizes, it is also a serious health issue. It points to your state of degenerating health. Accumulation of body fat mainly around your midsection (commonly referred to as apple shaped, as opposed to pear shaped that has fat around hips, buttocks and thighs) is more dangerous than any other fat distribution. It is associated with increased risk of heart disease, Type II diabetes and other diseases that often accompany obesity.
However the notion that you can lose fat specifically from the stomach area only is unfounded.
Spot weight reduction is really a myth. You just cannot loss weight from one specific area of the body. A good example of how one loses body fat is given by the fat-loss expert and body builders, Tom Venuto.
He explains losing fat is like empting a swimming pool. The last part of the pool to get covered by water when filling it up will be the first part of the pool to show up when emptying it. On the contrary the first part of the pool, the deep end, which fills up first, will be the last place to empty.
Another example would be the loading of a truck container with sacks of potatoes. The first sacks to go into the container will be at the furthest end. The last sacks would be closest to the door. On unloading the first sacks to be loaded will be the first to be unloaded while the first to be loaded will be the last to be unloaded.
Similarly in losing weight the last place you deposited fat will be the first place you lose in. And the first place you deposited fat will be the last place to lose it.
Unfortunately, for most of us, the first place we deposit fat is in the abdominal area. This is particularly so for men. Women tend to have first deposits in thighs and hip area also. This distribution of body fat then translates to mean that abdominal fat is usually the last body fat to be lost.
Though this is roughly the way the body distributes fat, obviously it is not as simple. Your body does not store fat at the abdomen and say, Ahha! That's full, lets' start depositing in the under arms. But on the other hand, it doesn't necessarily distribute body fat equally around the body.
Depending on your genetics the body will deposit fat in different parts and at different rates.
Often some part will have more deposits than others. However you will rarely see a fat person who does not have a large abdomen.
To see your abdominal muscles you will need to cut down on your total body fat. More crunches will just not do it. Yes the crunches do develop the muscles, unfortunately they will still be under two inches of sub-cuteneous fat. And most likely a one pack was not exactly your idea of attractive.
© Mark Kimathi writes about weight loss on topics like celebrity diets such as Anna Nicole Smith weight loss at Health-eMark.com
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The Weight Loss Mindset - How to Never Have a Problem Losing Weight Again
By Andrew Kryzak
Have you ever looked to see if there could be more to weight loss than the food you eat or the diet you follow? Could it be that our mindset and beliefs about weight loss is what either allows us to quickly shed pounds or barely make any progress at all? This article is going to reveal a major factor in weight loss success and how to harness it for maximum advantage. Let’s get started.
You may have met people who hold the belief that weight loss is very easy. They have an optimistic outlook on losing weight and the activities required to succeed. Tell me, do these people usually get results or not. I have noticed that they do. Now look at a person who is resentful about having to lose weight and one who takes a negative attitude toward dieting and exercise. They look at it like it’s a burden that they should not have to carry. What kind of results do these people usually get? I have noticed that they are able to go for years without making any serious ground.
This points to something very powerful. Our thoughts and feelings prompt us to take certain actions. If your thoughts are positive they will tell you that dieting is easy and exercise is fun. If they are negative they will resent having to lose weight and will make everything seem overwhelming and difficult. These different thinking patterns will certainly yield different actions and different results. Don’t you think?
The trick is to notice any negative thought that arises and see what it is doing to you. Does it make you want to eat fattening food? Does it tell you to skip your workout routine? Now ask yourself, does this thought have my best interest at heart? The answer will almost always be a resounding no. By asking yourself this question the thought will lose its power to control your actions. You will be free to make your own choices and do as you see fit. This is the beginning of rapid weight loss that feels effortless.
As often as you can, try to notice the thoughts arising in your mind that feel even the slightest bit negative. Look deeply to see what they really bring into your life. This will reveal the truth and make weight loss easy. Start now and results are not far away.
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Boost Your Metabolism
By Jessica Dawn
What Influences the Number of Calories You Burn Per Day? Understanding your metabolism is an essential part of losing weight, controlling your weight, and being healthy for life. In the following paragraphs, it's my goal to teach you about the different factors that influence your metabolic rate. First, let's review the definition of metabolism.
American Heritage Dictionary - me·tab·o·lism (mĭ-tāb'ə-lĭz'əm) n. 1. The chemical processes occurring within a living cell or organism that are necessary for the maintenance of life. In metabolism some substances are broken down to yield energy for vital processes while other substances, necessary for life, are synthesized.
The definition basically tells us that our cells require energy to carry out the basic functions of life. The rate that we use energy to carry out these basic functions is called the Basal Metabolic Rate (BMR). BMR is the total energy (calories) required to do things like digest food, breathe, circulate blood, replicate, and all the other normal functions the body performs to sustain itself.
BMR varies from person to person and generally accounts for the largest amount of our daily calorie requirements.
Although BMR is a large factor in your daily caloric needs, there are also a number of important factors that determine how many calories you require each day. Physical activity, lean body mass (LBM), body weight, age, and gender are each factors that contribute to your metabolism (daily energy needs). In the short explanation below, I'll review the general factors that contribute to the caloric needs of individuals.
Physical Activity Level Your physical activity level will obviously play an important role in burning calories everyday. The more active you are, the more calories you burn. Being active does not necessarily mean "working out". You can also include walking, housework, yard work, playing with children and other activities in the category of physical activity. (Of course working out doesn't hurt!)
Body Weight The more you weigh, the more calories it takes to move your body.
Lean Body Mass (LBM) Your body weight can be separated into two basic categories: LBM and fat. LBM is the mass of the body minus the mass of fat (storage energy or calories). The lean component of your body mass is comprised of organ, bone, muscles, and other similar tissues.
This is one of the most important things to understand when it comes to losing weight and living lean.
If you focus on the building and maintaining of lean muscle, you'll increase your BMR (daily caloric need. The more muscle tissue you have the more calories you'll burn even if your just sitting around doing nothing. For example, if person A weighs 140 lbs and has 15% body fat they'll burn more calories sitting on the couch watching TV than person B who weights 140 lbs with 25% body fat. (does that make sense?)
That's why I think muscle tissue is so awesome. First, it requires more calories than fat to sustain it (which means the more you have the more you can eat without getting fat!). But not only that, muscle tissue also has another awesome property that I love. Although muscle weighs more than fat, it takes up less space than fat. So if you are concerned about your "size", you can be reassured that increasing LBM will not make you "big". Gaining one pound of muscle takes up far less space than if you gain on pound of fat. By focusing on building lean muscle, you'll not only burn more calories (and hopefully more fat). You'll also be getting smaller in size because you'll be burning fat which takes up more space (and makes you look bigger).
Age Metabolism generally decreases with age. That means that as each year goes by we generally require fewer calories than the year before. I feel it's because the average person loses LBM every year due to age related issues and sedentary lifestyle. You can slow or reverse the metabolic effects of aging by building LBM with weight training and proper nutrition.
Gender Men normally require more calories than women on a daily basis. This is because the average man has more LBM than the average woman.
Understanding the various components that contribute to your caloric needs can help you to reach your health & fitness goals. From our discussion, you can see that everyone has the chance to increase their metabolism by increasing LBM and physical activity level.
You have the opportunity to reach your health and fitness goals everyday, regardless of your age, gender, or current weight. Educating yourself and making a committment are all it takes. I would love to hear about your amazing success and the strides you are making. Make a decision today to reach your goals step by step...believe me, you CAN do it!
Jessica Dawn is a fitness professional who has been studying health & fitness for over 10 years.
In addition to actively participating in fitness, Jessica has a degree in Kinesiology (exercise science) which allows her to understand both the scientific and behavioral aspects of weight loss and fitness.
Jessica Dawn is a leader in teaching health & fitness through the internet. You can also visit her blog @ http://www.visfitness.blogspot.com and learn proven stratgies to make your fitness program effective. To receive a free fitness Report, visit: http://www.visfitness.com
In this course, Jessica will show you how to develop a lifestlye of health, vitality, and fitness. She answers the quesions you have about life-long weight control and resolves the roadblocks you may have faced in the past so you can achieve your goals and remain fit for life.
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