Why Weight: June 2007

Saturday, June 30, 2007

Natural Weight Loss Plans - The Healthy Path

There is a lot of literature about natural weight loss plans, but not all would have to be taken seriously. You must know that it is possible to be thin without needing extreme diets or medicines of doubtful effectiveness. Moreover, the process to be in form can be very pleasant in terms of self-esteem and mental health.

Patience is an art, and you must apply it for any plan of diet that you begin. Reasonably it is not possible to be in form and to lose all those fat deposits quickly. The human physiology does not work that way. A serious plan must be formulated for not less than six months following your present overweight.

I propose the following plan, so you can lose weight in a positive and healthy way: Physical Activity.If a magical pill existed, this would be the one that could offer the benefits of the physical exercise.The exercise can help you in your plans of diet, if it is realized at least 4 times per week and for a minimum of 30 minutes.. Your objective is to burn calories and fat and the optimal time is the detailed above.Swim and run can give you good results, but there is more. Test also introducing some changes in your style of life. Use more the stairs, use less the car and work in the garden of your house.

Also to clean the house, or dance during a minutes can be very useful.In your spare time, you may read all the information available about the exercise before breakfast. Many experts think that it is an infallible form to burn fats without losing muscles. Your objective should be to become a healthy person.The great profit of your life consists in being a healthy person. It is here where you must concentrate your energies. With this change of attitude, in a natural way and without sufferings you will become the thin person that always you dreamed. Small changes in your feeding, avoiding the fats, alcohol, desserts and flours are going to take by the footpath of the health and the correct weight to you.A new style of life where the exercise, and the healthy meals such as grains, fruits and vegetables offer all the nutrients you that your body needs. Lowering the number of calories that you also ingest every 24 hours is of utility, but always respecting the nutritional pyramid, to be a healthy and happy person.

If you behave to be a healthy person, your ideal weight will arrive inevitably. Rapid weight loss pills can be effective, only if you choice them with care. I suggest you read, before buy one of those supplements that are offered by Internet. Avoid the famous fat burn pills. You can burn fat only with physical exercise.

Personally I prefer those supplements that offer a satiety sensation and control over your hunger. Again, think only about being healthy, happy and productive, enjoying your affective life. Add if you can, some meditation techniques. They are very effective to eradicate undesirable habits.

Pedro Daniel is the owner and CEO of http://www.onsupplements.com http://www.penisjet.com and a contributor for http://www.masterpills.com

-----------------------------------------------------------------------
Coming soon on my web site: Paul Jerard’s e-books for sale. Check out my site now and often.

FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
-----------------------------------------------------------------------

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Friday, June 29, 2007

The 5 Essential Summer Weight Loss Tips

By Marci Lall

Oh yeah, summer’s here and there’s no doubt about it. I don’t know about you but I feel so much more energized in the summer months then I do in the winter (I guess it’s all this sunlight). Never the less, summer-time is a popular month to lose pounds without even trying.

Why?

Because there are so many things to do and so many fresh, bright and colorful foods to indulge in!

Here are 5 Essential Summer Weight Loss Tips that will help you shed the pounds and give you the “WOW!” effect.

Stock Up For The Summer

Chocolate bars and chips are fine once in a while but they won’t give you the nutritional value you need. To really boost your health, make sure you load up on nutrient-dense snacks that you can easily grab and go. A good way of doing this is to prep your snacks in small plastic bags or containers so that you have it when you want them.

Here are a couple ideas that will stir up your creativity.

• Chunks of fruit and veggies

• Trail mix of dry cereal

• Nuts, dried fruit, and a few chocolate chips

• Whole-wheat crackers with peanut butter

• Energy bar cut into bite-sized pieces

• Popcorn or cookies in small portions

Munch On This

When summer hits, the grocery stores are overflowing with mouth watering greens, fruits and vegetables - which by the way are great for amazing salads.

When we think “salads” our automatic thought is leafy green lettuce with tomatoes and the rest of the boring ingredients. But salads don’t always have to be like that, you can add, watercress, spinach, mixed greens, grapes, avocados, peaches, asparagus, grape tomatoes, melons, and strawberries for a refreshing change.

And if you wanted to add a little protein to your meal try a little grilled chicken, tuna, beans, chickpeas, nuts, or cheese. Mix it up a bit. Use some leftovers from the fridge, it's simple, healthy, and you don't have to plan ahead. Just get your butt to the grocery store!

Don’t Let The Heat Keep You Down

Don’t be couch potato this summer. If you want this to be a healthy summer limit your TV and computer time to less than two hours a day. What are you gonna do with the rest of your time?

Get outside. Become a healthy role model for your family.

Last week I gave you some great outdoor activities to try, you can try those or even learn how to play a new sport. I actually have a good friend whose learning to play golf it’s something out of her element but I know she’s gonna have fun and learn something new, but on top of all those benefits she’s being active which is what we’re aiming for. So go out there and try some belly dancing, horse back riding or something different that you wouldn’t normally do.

Think out side the box!

Glug, Glug

One of the most important aspects to being healthy and staying active in the summer is hydration. Depending on the temperature, humidity, and the type of activity, you might not realize how much you're sweating.

Try to drink about two cups of water two hours before your activity, during your activity drink about 4-6 ounces every 15-20 minutes and replace the lost fluid after your activity as well.
Water is the best for most outdoor activities as well as for weight loss. If your exercise lasts more than an hour, either watered down fruit juice or a sport drink will provide carbohydrates for energy plus minerals to replace lost electrolytes that you lose when you sweat.

Enjoy a Nap

Who doesn’t love a midday nap? Rest your back out on a hammock or lawn chair. Research shows that taking a nap may lower your risk of heart disease. Being able to take afternoon naps can help lower your stress levels, which helps you maintain your heart health.

There was actually a study in Greece that found that taking naps at least three times a week for at least 30 minutes reduced risk of death from heart disease by one-third.

Nighty Night!

***BONUS TIP!!***

Become a Morning Exerciser

Nobody likes waking up in the morning to exercise…especially in the winter. But the summer is a little different. You get that fresh crisp morning air feeling that you don’t get in the winter.

The weather is great because it’s not too hot and not too cold. The birds are chirping and everything seems to just slow down. Exercising in the morning is a healthy way to lose weight, plus you'll beat the heat. Try to have some self-discipline and treat your morning exercise as an important meeting, I guarantee that once you get started you’ll feel 1000 times better.

Marci Lall is a Womens Weight Loss & Body Sculpting Specialist. visit his website to get his FREE report "16 tips on how to get maximum weight loss and fitness results in minimum time"
http://www.lallpt.com

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Thursday, June 28, 2007

The Best Diet Secret is Right on the Back of that Cereal Box

By Anne Moss Rogers

Forget the pills, the high protein diets, the North Star Galaxy diet plan. Losing weight is all about portion control, good nutrition balance and expending more calories than you take in.

Period.

Not included, of course are people with thyroid problems, weight gain that is the result of medication or other medical problems that impede weight loss. What I’m talking about is people who eat too much and sit too much. You follow that formula; you’re going to be overweight.

People think you go on a diet for a while and lose weight

Losing weight is not the hard part. Keeping it off once you’ve lost it is. You may think the last diet you were on was great because you lost weight. But if you weren’t able to adapt any of those changes in your everyday plan and you’ve gained the weight back, it was a lousy diet.

Most thin people do not go on diets all the time. They may cut back because a few pounds have crept back but they don’t go on a diet. The secret to staying thin is keeping it in check and not letting your weight get out of control. That means when you notice a tightening of the pants or a few pounds, you increase your exercise and start watching what you eat. That’s it. That’s the secret. It’s not food combos or the work of a magic genie. It’s being sensible about your eating.

So here’s the real secret

Long term determination.

Don’t starve or deprive yourself of every treat you are used to. Don’t try to lose weight and get in shape in the span of 6 weeks. All you want within that time frame is to see some progress and make some positive dietary changes toward that goal.

For instance, let’s say that you do really well all day watching what you eat and then absolutely cave at 9pm. So start by ignoring the rest of the day and not worrying too much about it and simply tackle that after dinner snacking period.

If, during that 9pm cave in, you consume a half a large bag of potato chips, don’t buy the large bag. Instead substitute a smaller bag, half the size. It’s a start. From there you cut it back a little more until you are at small snack size bag and when you are ready to stop buying potato chips, substitute something with more nutritional value like 10 almonds. If you drink 4 sodas a day, cut back to 3, then 2, then 1. But don’t do it all in one week. So choose one thing you know is doing you in and cut back on it.

If you make small changes, you are more likely to incorporate the changes long term and more likely to lose weight permanently and be able to keep it off.

Get your butt off the couch

Start moving. Exercise will actually give you more energy and make you feel better. It says so on the back of the cereal box. That doesn’t mean you have to train for a marathon. Choose something you like to do. Kayaking, walking the dog, reading on the recumbent bike. If you incorporate exercise slowly and make it part of your lifestyle, it will come naturally and become a habit like brushing your teeth.

Change things

Don’t eat the same thing for breakfast, lunch and dinner every day. If you do eat the same cereal day after day, it works like a drug and you’ll need more of that food to sustain you until lunch after a while. If you change things up, you stand a better chance of feeling full longer.

Let’s say you love cereal. Okay, so eat cereal every morning but get different kinds and mix them up. The bulk food bins are great for this. You get several granolas and cereals and make different combinations. If you love eggs, boil them one day and scramble them the next. When you scramble again, add dill and onion. Even little changes make a difference.

Some find it helpful to keep a food diary

This is the one thing people fight hardest. They do not want to take the time to write down what they eat. But you do not have to do this forever. Two weeks of keeping a food diary would help.

It can be an enlightening experience and alert you to calories you consume that you weren’t really aware of. It helps you pinpoint the worst trouble spots in your diet and allows you to tackle those first. But as mentioned before, change things slowly. Drastic changes will leave you feeling deprived and set you up for failure. Think long term. You did not put it on overnight and it’s not going to come off overnight.

Success starts with the willingness to make changes

If you are totally in the dark about where to start then see a nutritionist; buy some sessions with a personal trainer. Find a workout buddy, a weight loss support group or an online support group to help you keep your focus over the long haul.

The first step is paying attention and taking initiative. And that just might start with actually paying attention to what it says on the back of that cereal box.

Sports Medicine Information: http://sportsmedinfo.net
My website: http://annemoss.com

-----------------------------------------------------------------------
Coming soon on my web site: Paul Jerard’s e-books for sale. Check out my site now and often.

FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
-----------------------------------------------------------------------
Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Wednesday, June 27, 2007

Diet Tips - The Top Seven Keys To Success In Dieting

By Errika Miller

Many marketers today sell programs that promise you seven pounds can be lost in three days or you can eat whatever you want and loose weight. While these programs may work for a week or two, what’s next? Will you still remain eating unhealthy and putting yourself at risk for several body diseases (heart disease, renal failure, high blood pressure, high cholesterol)? If that’s what you want than go right ahead. Finding a diet that works for a week or two is simple.

The challenge comes in when those weeks turn into months and you must maintain the weight.

The ideal measure to take is choosing a diet that you can build on for a lifetime. Listed below are several success tips to dieting and maintenance in weight.

The Top Seven Keys to Success in Diet include:

1.It’s a great idea to begin self monitoring your behavior through a log or journal. This way you can easily keep track of the foods eaten and exercise for the day. Also, this will enhance your self awareness of where you stand in your daily diet regimen. Many of us eat throughout the day not even realizing if we have exceeded or gone below our desired caloric intake.

2.Find a friend or work associate to join you for support. It’s so much easier when others around you have similar goals.

3.Make a list of long and short term goals and review them daily for encouragement.

4.Buy something such as a dress or a pair of jeans that are two or three sizes smaller. When you’re looking to see if making any improvement try them on.

5.Practice positive stress management techniques daily. Stress is a primary factor in elapse and relapses.

6.Expect setbacks. Many people give up after only a few days of not loosing those unwanted pounds. Be patient! As long as you are following your plan, eating healthy, and exercising than give it time.

7.Have fun; don’t let the change become an obsession. Try to maintain a sense of humor.

It is essential to have a goal that is defined in order to successfully modify your diet. Too many times we have all selected goals that were too broad and never really had a set goal. Goals are more easily met when they are precise, they can be measured, achievable, have a reward, and are time defined. My suggestion to you is before you began your diet, write on a piece of paper your goal to be accomplished, the time frame that you want it done, your reward if any, and be specific.

More information on dieting can be found at http://healthydieting.the-ideal-solutions.com/ Here you will find many diets that are explained step by step so that you may choose the best for your lifestyle. Also, to get information on natural cures to obesity and thinness visit http://naturescures.the-ideal-solutions.com/

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Tuesday, June 26, 2007

Effective Weight Loss Programs

By Tom Cruz

The most effective weight loss programs are ones that are realistic in their goals. They don't specify "lose 40 points in 40 days" or similar things, they advocate a real life style change. And, good weight loss programs, ones that will keep you healthy and keep you on them, don't make promises that can't be kept.

Most modern weight are trying to tie into the hunger centers of your brain. Your brain feels satiated when certain cues are met. Most of those cues are tied not just to feeling full, but to the ratio of fats, protein and carbohydrates you eat. Carbohydrates are the food source your body craves for peak activity and high burst, high energy activity – the sort of activity you do when running away from a leopard, or leaping from tree to tree. Your taste buds and brains have been programmed to seek out sources of these high carbohydrate foods – that's why most people have a craving for sweets, because sugar is one of the most easily digested high-energy foods, and your brain still isn't convinced that you won't have to climb a tree to avoid a predator.

Good dietary practice boils down to regulating your carbohydrate intake as well as regulating your calories as a whole. This is the core of the South Beach, Zone and Atkins diets, going in ascending order of the ascetic nature of their carbohydrate restrictions.

Prior generation dietary practice was all about counting calories, whether it's from weighing your food, watching your portion size, or buying pre-packaged diet meals. The purpose of caloric restriction is to slowly starve your body, so it will burn off the fat reserves. While this is good theory, the problem with it is that unless you meet certain trigger types in the food, all you're going to do is convince your body that you're in the midst of a famine. Oddly enough, one of the ways to make sure your body doesn't do this is to make sure that your low calorie meals have exceptionally rich flavors. Examples of caloric restriction weight loss programs include Weight Watchers, Jenny Craig and Deal-A-Meal.

And finally, we come to the "just plain nuts" diets. These are the diets that demand you eat nothing but okra for three weeks, or soak everything in vinegar before eating it, or wash everything down with a specially formulated nutritional drink, or that you replace one or two meals a day with a high nutrition shake. The Hollywood Diet, and the Slim-Fast program are the two big mainstays of this kind of nutritional idiocy, but every year, there's always another one – be it the grape fruit diet, the whole fruit diet, the raw egg diet, or the seaweed diet, someone is trying to sell you on the idea that by giving your body some miracle food, you'll melt the pounds away, without having to sweat, without having to suffer, etc.

Listening to your body, and working with it, are the keys to succeeding in any weight loss program.

An effective weight loss program that works is the Medifast weight loss program . To find out more about this unique program visit Quick Effective Diet at www.quickeffectivediet.com

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Monday, June 25, 2007

Stop Late Night Snacking and Lose Weight

By Dan Burley

It takes 8 or 9 days to break the cycle of late night snacking. However, once the habit is broken, the temptation for late night snacking diminishes by 75% and you lose weight by eating less calories.

One way to reduce temptation is to eat small meals at regular intervals through the day along with a satisfying dinner. Eating small meals through the day will help burn more fat and keep your appetite under control by leveling your blood sugar. Your metabolism will also get a boost.

Some experts advocate eliminating sugar and a diet without sugar sounds good on paper, but very few people can put this into practice. Sugar is a big part of most meals and sugar consumed in moderation is OK.

If you have a sweet tooth and crave sweets, a light dessert after dinner may actually help you resist craving sweets later in the evening. Below are a few suggestions.

(1) 1/2 cup light ice cream or sherbet

(2) Sugar free pudding or Jell-O (4 ounces)

(3) Low fat cottage cheese (1/2 cup) with diced pineapples mixed with 1 packet of Splenda

(4) Mix fruit bowl (1 cup)

(5) No sugar added (Splenda) ice cream bar

These treats range between 20 and 200 calories and will satisfy your sugar craving without consuming too many empty calories.

Now the Real Problem

It's 9:00 PM and you are watching TV. Out of the blue you have visions of strawberry cheesecake and leftover pizza calling you to the fridge. What do you do?

Wait 10 minutes - If you can get through the next 10 to 15 minutes, the temptation starts to go away. Remind yourself of the following:

• 2 minutes of pleasure is not worth 500 extra calories.

• One snack usually leads to another ....... not worth it

• You worked too hard just to blow it now from a temporary weakness

• You had a satisfying meal and you are not really hungry

• You are eating out of boredom, anger, frustration or unconscious suggestion to snacking from TV commercials

• You will feel 10 times better about yourself if you resist

• You’ll feel terrible and out of control for 2 MINUTES of pleasure

If the self talk does not help, consider the following:

(1) Mints or Hard Candy - Keep a small bowl of sugar free mints. Even hard candy is low in calories. When that uncontrollable urge to snack hits you, pop a few mints in your mouth. This way you take in a few calories and keep your mouth fresh at the same time.

(2) Brush Teeth - When you get that first signal to impulsively snack, go to the bathroom and brush your teeth. Brushing sends a psychological signal that you no longer will be eating and you are preparing for bed. Remember, late night snacking is a bad habit, not a real hunger. Tricking your mind and body is what will get you through the next 8 or 9 days.

(3) Burn Sweet Smelling Candles - Sounds silly? Well, research suggests you can fool your hunger and curb your appetite by inhaling sweet smelling aroma of fruits such as bananas, cherries, strawberries, apple, or oranges. If you are not into candles, purchase a small nasal inhaler with fruit fragrance at the local health store.

(4) Drink Water - Drinking a cup or two of water when you are tempted to snack may give you temporary relief.(5) Herbal Tea or Decaf Coffee - Why not treat your taste buds to a delicious, low calorie drink?

There are many fruit flavor and herbal teas with exquisite taste. Use Splenda or some other sugar substitute. A few teaspoons of sugar to sweeten your tea is OK. Treating yourself to a regular time of great tasting tea or decaf coffee will keep the urge to snack at bay. Herbal tea contains no caffeine, so you won't stay awake at night. Some teas even help you sleep better.

Incorporate some of these simple tips into your lifestyle and watch the weight fall off. Most people don’t realize that eliminating an extra 400 to 500 calories a night of excess snacking can add up to a pound of weight loss each week.

Dan Burley is editor and author of http://SuperFoodsThatBurnFat.com and has written hundreds of weight loss and nutritional articles on the Internet.

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Sunday, June 24, 2007

Weight Loss Motivation

By Tom Cruz

First of all, let's be realistic. No weight loss program is going to turn you into the next supermodel, or hunk of burning beefcake. Everyone's body type is set predominantly by genetics.

You're either an endomorph (prone to putting on weight), an ectomorph (prone to avoiding weight gain) or one of the small fraction of the population who's a mesomorph (prone to putting on weight as muscle.)

Roughly half of the population of the world is made up of endomorphs; slightly less than half are ectomorphs, and about one in twenty five are mesomorphs. Nothing is going to change which kind of body your parents and grandparents left you by way of genetics.

This doesn't mean diet and exercise won't help you, but the key to keeping motivated in weight loss is to have realistic goals and assessments of the outcomes. If you're an endomorph, you're always going to be an endomorph. (All those diet aid ads that show amazing weight loss? Those people they've got in the ads are usually mesomorphs, who, due to injury or illness, have put on a lot of weight – and then lost it due to tricks of their metabolism.)

So, if dieting and exercise won't turn you into a mesomorph, why do it? Well, even a small amount of weight loss will give you a lot more energy for getting through your day, and accepting that you're the best you that you can be – even if you aren't a size 4, or carrying around rock hard abs, is good for the self esteem. There are lots of benefits to losing a little weight and keeping yourself healthy, from stress reduction, to breaking down free radicals in the body, to retarding the effects of aging. Your body will just work better, and, hey, if civilization ever falls, and you're having to lead a pack of hunter gatherers armed with spears, at least you'll be ahead of the curve.

Now, all that being said – to keep your motivation up, keep to realistic goals, and keep at it.

Nothing nukes the old motivation like feeling like you've backslid, or plateau'd. All diets have their slow periods, and all weight loss regimens have their flattened peaks, where your body adjusts to the new focus on caloric intact, and stabilizes on it, rather than reducing weight.

Work with people who are in the same boat that you are, body type wise, and weight and fitness goal wise. Doing anything with a supportive group of friends is easy – whether it's law school, skydiving, or trying to get rid of two inches on your waistline.

Finally, work with your doctor's advice, particularly if you're very obese. Make sure that you're doing the right thing by trying to get healthy.

To find out why the Medifast diet makes weight loss a lot easier, visit Quick Effective Diet at www.quickeffectivediet.com

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Saturday, June 23, 2007

5 Reasons People Fail At Low Carb Diets

By Ramone L.

Low carb diets have become quite popular recently. However, their track record has been less than stellar. One reason for failures in the low carb diets is the difficulty in trying to maintain one. I’ll discuss 5 reasons for low card diets failing, to help you make your decision when considering this type of diet.

Eliminates Too Many Favorite Foods Corn and corn products such as corn chips fall under the carb embargo. Do you like potatoes? How about Bread? Let us not forget sugar, which eliminates ice cream, candy, chocolate, and darn near every other tasty treat and dessert. I hope you like your coffee or tea without sugar. Now for the deal breaker for me, pasta! I really can’t see me living without having lasagna every once and a while.

Next To Impossible For A Family To Follow Can you imagine trying to get the kids to eliminate ice cream when you take them to the park or beach? Do you have the will power to watch your kids, or your date eat an ice cream cone while denying yourself? How about some potato chips?

Too Tempting To Cheat Given that so many favorite foods are eliminated under this diet, the temptation to cheat can be incredibly strong. Will you be able to have a Holiday dinner without cheating? What do you do about Valentine’s Day, and Easter for example.

Difficult To Find Low Carb In Restaurants I think that this pretty much speaks for itself. Excuse me waiter, can I have a piece of meat and some vegetables please? Oh yeah, hold the potatoes waiter.

Difficult To Shop For Food Everything you shop for has to be scrutinized for carbs. If you are a busy person at all, you may like to purchase some prepared meals. Well, now they all have to be checked for carbs. Have you tried do this in a society which has carbs at pretty much every meal?

As you can see, deciding to start a low carb diet comes with some difficult decisions. It has been my experience that many who start the low carb diets cannot keep with them. There are in general, too many cherished foods that need to be eliminated, and too many temptations for most of us to keep it going.

Ramone has been active most of her life in trying to find a simple way to lose a fat butt and thighs and love handles.

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Friday, June 22, 2007

Time to Change

By Roger LaFerriere

Fat is unhealthy!

This article is directed at both mens' and womens' health.

You're reading this article because you've come to the realization that you are overweight and that your lifestyle must change. You don't feel well, you are not physically fit, sex is an activity of the past, you can't buy clothes and your doctor has put you on a drug cocktail to control high blood pressure, high cholesterol, perhaps diabetes, and a variety of other obesity induced health problems. And that drug cocktail only makes you feel worse! It is time to remake yourself! You can lose all of that weight, keep it off, get healthy and not buy into any expensive Fad Diets!

Common sense is what it takes! Common sense and dedication to your weight loss goals. Over the past year I've lost 60 pounds. A little over a year ago I topped the scale at 260 pounds and 300 pounds was "just around the corner". Today, I am physically fit, look great and I feel like a man half my age. My sex drive and sexual performance have returned. My doctor has taken me off the medication for high blood pressure and high cholesterol I was taking (the high cholesterol medication made me feel terrible!!!). My trousers have gone from a tight 40 inch waist to a loose 34 inch waist! My goal is 175 pounds. I will do it. I will get there! I will never be fat again! And you can do the same!

Permanent weight loss and the resultant change of lifestyle is work but it isn't difficult. Weight loss does require a long term physical and emotional commitment. Be sure of your reasons for wanting to lose the weight. Dedicate yourself to your goal and you will need no special diets, no magic pills. Create a weight loss plan for yourself and stick to it. If it doesn't work to your satisfaction change it. You will eventually find a plan that works. Don't become addicted to the scale, but do measure your progress. Find a support system for yourself. Be sure that your family and friends want you to lose the weight and will support you in your makeover. Some of those closest to you may feel threatened when you lose weight and your health and fitness return. After all - your weight loss may point out their own problems with obesity; problems they may not want to face. Of course, you can't leave your family and friends; but there are many weight loss support groups available that can help you.

We all have to eat. So feel good about food - don't starve yourself - starvation doesn't work; you'll only get fatter. Use common sense, change what you eat and how much you eat (Portion Control).

Your new diet should consist, primarily of fruit, vegetables, fresh poultry, fish and the occasional red meat. The nutrients you need aren't all to be found in dairy products, red meat and processed bread. One cause of overeating is that the body isn't getting enough vitamins and minerals from the food consumed - so we eat more to make up for the deficiency. A broad and varied diet of high fiber fruit and vegetables is more filling and soon they will begin to replace much of the meat and other high fat food that made you fat and you'll notice how quickly the weight falls off you.

When I go to the supermarket now, I shop only in the fresh produce, meat, fish and poultry sections. I eat only fresh, whole foods; whole grain bread - no processed food. No "manufactured" bread. The corporations have taken over our minds and our health. Just look at the wide array of chemicals on sale! Is it any wonder we all weigh 300 pounds. Throw that yoke off! The markets are selling obesity and disease. And the amount of it that Americans eat is insane! Every time we consume this chemical and fat filled "food" we may as well swallow arsenic because, like arsenic, it will eventually kill us.

Learn to eat right, avoid restaurants (especially the fast food joints and chain restaurants). The average restaurant meal is two to three times the portion of food you need. And where does that excess food go - right to your waist! My change to eating fresh, whole food only, together with portion control and exercise is the only thing that has allowed me to lose the weight I have - 60 pounds in 12 months - 5 pounds per month! It has not been easy, but I did it and so can you!

You have to burn off what calories you consume and then some, otherwise you will continue to gain weight. Diet alone isn't enough. Exercise is as important to your weight loss goal as the type and quantity of food you eat. Increased metabolism and muscle mass burn calories.

Exercise! Breathe! Pump oxygen through your body!

Move! Once you do, you'll love the way you feel. Exercise during as many daily activities as you can - take the stairs rather than the elevator, walk to the store rather than drive. And work out to your favorite exercise TV show for 30 minutes or more every day. Create a modest/low impact exercise schedule at first. A brisk walk while carrying 5 pound dumb bells is great, for example. Believe me; in the beginning you won't be able to do much. But get moving! I give myself a good workout of 1 to 1-1/2 hours every day (how I lose 5 pounds per month). Most men 20 years younger than I don't look as good as I look. My workouts are a combination of aerobics and weight resistance training. I could never get into the gyms. I could rarely fit a visitinto my busy schedule and when I did the gyms were always mobbed. So... I exercise at home.

And you can do the same. Find your own level of exercise to fit your schedule and ability. Don't get discouraged, just get moving and keep moving.

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Thursday, June 21, 2007

Fast Fat Loss - How To Lose Fat And Not Gain It Back

By John Davenport

When you go on a diet you want to lose your excess fat as fast as possible. Everyone has his or her own pace, but it is possible to lose a lot of pounds in a matter of weeks. In fact, I personally lost over 30 lbs. in as little as two months.

Many diet plans promise you a fast and massive fat loss. It seems tempting, I know, but only a handful of diets can deliver on this promise in such a way that you will maintain your weight loss. Most diets may provide an initial fast fat loss, but can be destructive in the long run. You may end up gaining more than you lost. How can you make sure that your fast fat loss is healthy and that you'll keep it off?

Here are a few simple steps you can do in order to ensure that you will lose fat fast and keep it off:

Fast Weight Loss:

1. Set goals - When I wanted to lose weight, I knew exactly where I wanted my diet to go. I had a target weight and I was determined to reach it. Determination plays a key role in your diet success.

2. Drop junk food and sodas - Junk food and all kind of sodas inhibit your weight loss. Cut them out of your diet and you will experience and fast burst of fat loss.

3. Do some light exercise - If you've been idle for a long time, even light exercise can turbo charge your body to burn a lot of fat in a short time.

How To Maintain Your Weight Loss:

1. Don't starve yourself - Avoid low fat and low carb diets. Most importantly, avoid low calorie diets. These diets can get you initial results but they are setting you up for a fall. You can't stick to such diets for a long time as your body will become used to low quantities of food or will not be able to handle some food groups as well as it should.

2. Keep setting goals - Don't forget where you were and where you want to be. Keep your goals well in sight and it will help you to maintain your weight loss.

3. Use a simple diet - Make sure you understand the diet you use and why it works. Make sure it's easy to use. If it's hard or involves expensive food or something which is hard to come by, it will be hard to stick to. It may provide fast fat loss in the beginning, but it will not last.

To read how you can start to lose as much as 9 lbs. in 11 days in keep it off, visit this webpage:How to lose 9 lbs. every 11 days with The Shifting Calories method.

John Davenport lost over 30 pounds in his twenties after being overweight most of his life. He is an advocate of safe dieting and fitness. To read more about safe diets that just plain work visit this webpage: http://www.squidoo.com/fatloss4idiotsdiet

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Wednesday, June 20, 2007

How We Lose Weight

By Nataly Orlova

Everybody who tried to succeed in weight loss knows the following situation very well. You chose the diet that suits you best, followed it carefully, lost some excess weight… and no results!

Pointer of your scales literally froze. Weight loss stopped what ever you do. Your mood sinks with every day passed. You loose your hope of weight loss…

Why do things happen this way? Listen. Weight loss is a very complicated physiological process.

Your organism must switch on a new way of functioning. You see that at first your organism looses a pair of kilos (~4.5lb) easily. Why so easy? This is because to loose liquid is much easier than to get rid of fat cells. You loose liquid first days not fat. Weight loss through fat burning goes much slower.

At this point many people loose their patience and decide that the diet they are using is ineffective. In fact it is not so. You must have patience and proceed with your weight loss process. Weight loss process usually goes this way. Let’s see how it works.

1. You loose weight easily.

You limit food consumption and your stomach purge itself. As a result you have a weight loss of 2-4kg (~4.5-9lb).

2. Your weight becomes stable.

Your organism adapts itself to limited calories quantity and switches to economy regimen. At this point you may feel strong hunger.

3. You continue to loose weight.

You organism begins to use its first spare source of energy. It is glycogen – sugar that was concentrated in your lever and muscles. Together with this process you loose liquid. To burn 1kg (2lb) of glycogen means the loss of 3-5l (5-9 pints) of liquid.

4. Your weight becomes stable again.

Your organism goes in economy regimen and prepares itself to burn fat to receive energy. At this point you gain some liquid again as ballast.

5. Your weight slowly decreases.

Your organism receives energy from fat burning. At this point fat cells “loose weight”. The quantity of fat cells remains the same but cells’ mass decreases. It is a slow process cause your organism does not know how much time will last this state. Your organism will try to use sparingly the stock it has.

6. Your weight again becomes stable.

Your organism becomes accustomed to a new weight. Your metabolism slows down.

7. Weight loss goes slowly again.

Your organism consumes fat reserves. The cycle goes on and on till you achieve desired weight.

8. Weight becomes stable at desired by you level.

You strengthen achieved results.

As you see each stage of weight loss is accompanied by stage of stabilization. It is absolutely normal.

Have patience and believe in yourself. Don’t expect quick results. Than your weight loss is guarantied.

Be healthy,

Nataly

ABOUT THE AUTHOR: Nataly Orlova is a recognized authority on the subject of overweight and obesity problems. Her articles published in http://www.overweight-info.com provides a wealth of information on everything you'll ever need to know about overweight, obesity and other health problems. Food/points table can be found here http://overweight-info.com/foodpoints-table/

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Tuesday, June 19, 2007

7 Tips To Speed Your Rapid Weight Loss Diet

By R.T. Bucher

America is a nation of fat people. It's true, go to any shopping mall and you will see what I mean.

It's extremely hard to achieve rapid weight loss, when there is a fast food joint on every corner.

Plus, he speed are society moves is neck wrenching. Families no longer find time to sit down and enjoy dinner, they are in constant motion and continuously on the run.

Rapid weight loss diets are all the rage, from the house wife to the movie stars. Everyone is looking for the missing ingredient to rapid weight loss.

Here are 7 tips to help speed up your rapid weight loss diet.

1. EAT BREAKFAST

Eating a healthy breakfast is the most important thing you can do each and every day. Never skip breakfast, it kicks starts your metabolism and gives you energy throughout the day.

2. GRAZE INSTEAD GORGING

It is very important that you eat 5-6 small meals a day. Do not eat three "big" meals a day. It's important to always keep you metabolism burning. Eating 5-6 small meals a day will help your metabolism keep working. When you eat three "big"meals a day your metabolism will being slowing in the hours between meals.

3. CYCLE YOUR CARBS

Low carb diets are all the rage. But, not eating carbs will lead to a decrease in energy and your body will begin eating your lean muscle tissue. You want to maintain lean muscle tissue it helps burn fat from your body. If you plan on a rapid weight loss diet that has carbs excluded, please make sure you cycle complex carbohydrates back into your diet every two-three days.

4. DRINK PLENTY OF WATER

Make sure you are drinking plenty of water. Nothing slows down your more that no keeping it hydrated. Water helps speed up weight loss and it helps keep your stomach filled between small meals. If you are constantly in hot weather make sure you are always replenishing fluids that you are losing.

5. EAT FIBER

Make sure you are getting extra fiber in your meals, take a supplement if you have to. You want to make sure the food you intake gets through your body faster. It also helps aid the digestive system. Plus, you will feel lighter and better.

6. UP YOUR PROTEIN TAKE

Make sure you are eating lean protein with every meal. It helps build muscle tissue and will help your weight loss. Some types of lean protein are Roast Beef, Turkey, Eye of Round Steaks, Chicken and Fish.

7. SKIP CARDIO AND LIFT WEIGHTS

Cardio is great for building up your cardiovascular levels. But, lifting weights will help build lean muscle tissue which will only speed up your rapid weight loss diet. Leans muscle tissue will replace the fat tissue in your body.

I hope you use these tips to help speed up your rapid weight loss diet. Using these tips should turn your body into a fat burning machine.
- R.T. Bucher

R.T. Bucher is not a doctor and suggests that you see your doctor before beginning any weight loss plan or physical workout. The seven tips suggested are for informational purpose only and you may use them at your discretion. For more information visit, http://www.hot-info-products.com/BurnTheFat.html

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Monday, June 18, 2007

Weight Loss Mistakes & Fat Burning Goofs

By Craig Ballantyne

Are you making fat burning mistakes and weight loss goofs that are preventing you from reaching your goals, no matter how hard you work? Let me help you burn fat a better way.

Now, onto some common fat burning mistakes...

1) Worrying about how many calories are counted on your cardio machine.

I don't like this "break the body down" mindset. Instead, I'd rather you focus on building the metabolism up, so we can forget about the 400 calories burned during a slow cardio workout, and focus on the bigger metabolism boost you'll get all day from harder, shorter workouts.

2) Neglecting Nutrition as the #1 Fat Burning Key.

I've said this many, many times. Your nutrition is more important than your workout. You must follow an eating program where you eat fewer calories than you need, and you must focus on high-quality, nutrient dense foods. Avoid energy dense foods.

A nutrient dense food is an apple.

An energy dense food is a muffin (by the way, most muffins are just miniature cakes, but no one likes to admit to eating cake for breakfast).

Choose the apple. Toss the muffin (top and bottom!). And if you're traveling, plan ahead. Take a couple of apples and some almonds in your carry-on so you don't get sucked into airport food!

3) Doing the same workout over and over again.

I know a woman that goes into the gym everyday, at the same time, with the same magazine (well, a different issue of People each week, I suppose), and does the exact same workout, from cardio to the machines and a bunch of useless ab exercises to finish it off.

Shockingly, said with sarcasm, her body looks the same now as it did over 2 years ago when I first saw her workout routine.

Don't get stuck on autopilot doing the same thing over and over, no matter how much you like it.

Use a different interval program every 4 weeks. Do something different on your off-days from month to month. Try different types of workouts every 4 weeks - never go longer than 6 weeks on a program.

Change is good!

4) And finally, take notes.

Keep track of your food intake and your workout output. Keep an eye out for what works best for you. That way, whenever you get stuck, you can refer back to past successes and use that program again for quick results.

That's all for today.

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.

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Saturday, June 16, 2007

The Sweet Road to Obesity

By Michael Imani

I knew a guy many years ago who had this ritual of eating a half-gallon of ice cream and a bag of cookies virtually every night. It sounds kind of crazy now but he was consistent. This went on for some time. Well, I lost contact with that particular guy but I still think of him often these days. Why? Well, for two reasons. First, because I now work with clients around the world on weight and life issues. And, secondly, that guy - was me.

What about you? Are you hooked on sugar? I don’t know, but there is a way to find out. If you can go a full week without it, then you may not be. However, if you experience a ‘shakes’, then you may want to re-think your sugar intake.

Obesity rates have risen since the introduction of high-fructose corn syrup around three decades ago. This was around the same time I was in the grips of the “sugar” years. I suspect it could have been worse during the 1970s. Or maybe not.

Recently, I heard a story on the British Medical Journal that cited the organization’s effort to have sugar considered a dangerous substance. I agree that we all should either severely limit or totally eliminate refined sugar and high-fructose products, especially for children who are obese or who are at high risk for becoming so. At present, over 25% of U.S. children between 2 and 17 have a serious weight issue, either overweight or obese. Since my “sugar” binge in the 1970s, it is not surprising that consumption of high-fructose corn syrup (HFCS) has increased over 1,000 %.

In today’s modern society, we can and do find high-fructose corn syrup in all the usual suspects but also in many foods you might not think of as sugar-laden. For instance, breads (in some cases that brown bread is white bread colored with molasses), baby foods, many condiments (ketchup in particular), and beer to name a few. HFCS is adored by the $900+ billion food industry. Why? Primarily because of cost.

It is some 20% cheaper than sugar in part because of government subsidies of corn combined with the tariffs on sugar. HFCS also acts as a preservative, which increases shelf-life. The food industry contends there is no evidence that HFCS places consumers at risk for anything.

However, some physicians believe that we should be wary of any product containing HFCS.

High-fructose corn syrup is essentially liquid sweetener. It is produced as the by-product of enzyme extracted starches of corn. Through this process, it is converted into half glucose and one-half fructose, which is about the same ratio as white or table sugar.

It is important to make the distinction between these levels of fructose and the safe levels available in natural fruits and in honey. Calorically, HFCS and white sugar have about the same calories. Although much sweeter than glucose, fructose is not readily metabolized by the body.

There is a growing body of research that suggests there are negative effects related to fructose, yet very few studies have looked closely at HFCS. There are many serious chronic conditions that have been tied to resulting blood fats known as triglycerides. Elevated triglycerides have been linked to heart disease, insulin resistance (which has been linked to type 2 diabetes), and all have been linked to high-fructose diets.

Weight gain is the common theme that ties all of these factors together in a single bow. Thus, if we lose weight, then our risk factors begin to drop. If we severely reduce or eliminate refined sugars, we are more likely to begin to lose weight. Children all over the world are focused, through advertising, on these types of products.

For example, children in the U.K. now spend 61% more of their time each year in front of the television than being taught by a teacher in school. Advertising worldwide during children’s programs continues to send a mixed nutritional message between the types of food promoted and an overall healthy approach to nutrition.

With overweight and obesity rates alarmingly high in both adult and child populations worldwide, it may be time to choose another road (a less sweet one).

Michael Imani, Ph.D. is a diet expert and life coach who works with clients worldwide. He is the author of The Diet Code: 4 Steps to Permanent Weight Loss. http://www.michaelimanicoaching.com

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Friday, June 15, 2007

Plain & Simple - How to Lose Unwanted Weight

By Jeff Foster

Like it or not... sad but true... in today's 'pretty' society there are social and career successes that are tied to how one looks or their appearance. Today's popular and marketed image is that being fit and successful are ultimately tied together.

The weight loss industry and the marketing of such is huge. More and more people today are feeling the effects of an internet / sedentary lifestyle in which their physical activity has literally slowed to a crawl. So, if you're ready to drop some of those lbs let's take a look at the simple, honest, brutal truth.

The first thing you need to do is take an honest look at your diet. In fact, don't rely on your memory and speculation. If you want to get serious about this then start keeping a diet (what you eat each day) journal. Leave nothing to recollection. If you put it in your mouth then write it down.

This alone is usually an eye opener for everyone... even those that just feel like they want to lose only a few extra pounds. After a week or two do some honest evaluation about your eating habits. Do you rely too much on fast food, junk food, convenience food... whatever you want to call it.

Are you getting any fruits and veggies at all?

If you want to get on the road to changing your lifestyle and losing weight, you have to get off of the high powered junk foods first and start eating healthier.

You must understand that your body does not like to 'throw things away' that it may have to use later... such as energy. When you eat foods that contain more energy that your body needs, it will not just discard this excess potential energy... it will store it in case it needs it later... can you say fat.

The problem for all of us is that our stomach doesn't get on board right away and cries out for food. The key... to eat healthy foods that are much more frugal in potential energy (calories) and eat them is smaller more frequent portions. This keeps the stomach (appetite) suppressed and gives your body the energy it needs without going overboard and storing energy (fat).

The second part of your weight loss blueprint is exercise. With all of today's modern conveniences, hardly any of us will naturally get enough exercise in our daily routine. So, we now know how to keep your body from storing all of that excess energy by eating healthier, but you want the weight to start coming off right?

So, you need to convince your body to get rid of that extra potential energy (fat) that it has so faithfully been storing away for you in the past.

If you're overweight, begin to take baby steps with your exercise. The goal is to initiate a change in your lifestyle not train for a triathlon and then crash and burn.

Start with a walk a day. Short and as brisk as you can early on. On you walk, focus oneverything around you and use this time to decompress and relieve stress. Soon your walks will become a nice treat for you that you will genuinely look forward to... and this a good thing. Celebrate these small daily successes. Seriously, if your first walk is only for a minute or two, that's great! Next week, we'll go for three... and so on!

Of course the more you can physically build to the more efficient your body will become... and by the way... the more your cravings for those 'dangerous' will subside. You'll now be moving toward a positive lifestyle loop. Just keep 'rinsing and repeating' and your body... and your mind will respond!

There you have it. A whopping two part approach to losing weight, gaining more energy, and feeling better. No matter what the diet. What the weight loss plan, and there are thousands upon thousands, they will all boil down to these two strategies.

If you struggle with your weight... I don't like the word 'diet'. To me when people are on the latest 'diet' the implication is that there is an ending point. A point in time when you no longer have to be on 'the diet'.

If you struggle with your weight this being on a 'diet' is nonsense and the completely wrong mental approach for you. Think changing your life style not 'going on a diet'. And when you've lost some weight and people begin to ask you what 'diet' you've been using.... say "I'm not on any specific diet. Rather, I've changed my lifestyle and I'm now (and forevermore)eating much healthier."

For more important information on weight loss be sure to visit weight-loss-won.com where you will find product reviews and tips on weight loss, dieting, and more.

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Thursday, June 14, 2007

The Truth About Cardio

By Dan Clay

There has been a great deal of miss-understanding for sometime as to what training method is best for losing body fat. This is largely due to the fact that the obesity epidemic is a relatively new phenomenon. It has only been in recent times that we've really had to specialize in fat loss.

For years the fitness industry has been trying to copy other sports like long distance running and bodybuilding, with the idea that because these athletes are super lean this is how we must train. This is a big mistake, it is not the same for the average person trying to lose fat to copy the training of an athlete. Although weight training and cardiovascular training are both essential for fat loss, neither bodybuilding nor steady state cardio training are the best form of exercise for fat loss!

To give you a better understanding of the basic principles of fat loss, I am going to get a bit technical and have a crack at explaining some common terms so frequently used in the fitness industry.

Cardiovascular Training Referring to the heart (cardio), blood, and blood vessels (vascular). Also known as cardio, many people confuse aerobic training with cardio training, although aerobic training is cardio, cardio training can be either aerobic or anaerobic.

Aerobic Training Oxygen-requiring. When you hear people talking about aerobic training they are generally referring to low intensity endurance activities such as jogging, swimming and cycling.

Anaerobic Training Not requiring oxygen. An anaerobic environment lacks oxygen. This usually refers to high intensity training such as sprinting and weight training.

Metabolism The whole range of biochemical processes that occur within us. The term is commonly used to refer specifically to the breakdown of food and its transformation into energy.

Metabolism is largely to do with the amount of muscle you carry, the more muscle you carry the higher your metabolism. Creating a high metabolism is the key to fat loss!

The Truth about Cardiovascular Training For Fat LossFor the past few years there has been a lot of confusion as to how to effectively train for fat loss. The main reason for this is largely to do with past scientific research that had been conducted on the effects of exercise on fat burning.
Research shows that when performing low intensity exercise (aerobic) the body will take its energy from burning stored body fat, whereas when performing high intensity exercise (anaerobic) the body will take its energy from stored carbohydrates.

So based on this research people have focused all their training around steady state aerobic training, believing this is the #1 training method for fat loss. This was a miss-interpretation of the research. What the research didn’t take into account was the total number of calories burnt during the course of the entire workout. Although when exercising at low intensities the primary fuel source is stored body fat, the actual total number of calories burnt in the workout isn’t very much at all. Whereas when training at high intensities you’ll burn significantly more calories in total, meaning you’ll burn more stored body fat.

“The Fat Burning Zone”… Fact or Fiction?“The fat burning zone” is where your heart rate stay’s between 50-70% of its estimated maximum rate. The TRUTH is there is no “fat burning zone”, the body’s preferred source of energy is ALWAYS stored body fat unless you’re exercising, so in theory your ALWAYS in the “fat burning zone”.

So if you’re always in the “fat burning zone” why go to the gym and spend an hour walking on a treadmill with the misconception that you’re training in the "fat burning zone"? You could save yourself the bother and lay in bed and burn calories!

What has happened is that people have been exercising at an intensity which is far too low for them, believing that they’re training within the “fat burning zone” and not really burning many calories or elevating the metabolism.

In addition, when performing low intensity exercises you’re only burning calories whilst you’re performing the exercise, as soon as you finish your workout you stop burning calories. Aerobic training causes the body to reduce its release of the fat burning hormones and enzymes, this is not good if you’re trying to lose fat!

Another problem with aerobic training is that it encourages the body to adapt by becoming more energy efficient, so the more you do, the better your body adapts to it. This means that it takes less energy to perform the same workout.

Although this sounds like a good thing, if you’re trying to lose body fat, it’s not. A body that is energy efficient will make it harder for you to lose fat, because for you to get the same training response you’ll need to keep increasing the distance, you can only increase the speed so much because you’ll get to a point where your aerobic system will no longer be able to keep up, so your body will switch to the anaerobic system, therefore you’ll be doing anaerobic training anyway! Why not just start off training in the anaerobic system if you’re going to end up there anyway?

So what is high intensity training?...........HIIT – (High Intensity Interval Training). Interval training is short bouts(10-60 seconds) of high intensity exercise broken up with periods of low intense exercise. The good thing with this is that you can burn more calories in a shorter amount of time, so there’s no need to spend 45-60 mins pounding away on a treadmill, you can be done in 20-25 mins and that's including your warm up and cool down.

When performing high intensity exercise you’re not only burning considerably more calories whilst exercising, but you’ll also burn heaps of calories after. Interval training will keep your metabolism elevated for up to 24 hours after your workout has finished, through what is known as EPOC (excess post-exercise oxygen consumption). So the total number of calories burnt from that workout will be much higher.

Also as you become better at this form of training you can just keep increasing the speed/time of the work interval or decrease the amount of time of the rest interval. Here is the original interval training and weight loss study from the mid-90's. This study included a group of people doing 15 weeks of interval training and another group doing 20 weeks of aerobic training.

The study showed the energy expended from the aerobic group was 28661 calories. The total calories burned for the interval training was less than half at 13614.

Although the interval training group burnt fewer calories they had three times greater fat loss.

This demonstrates that interval training is the best way to increase the metabolism. That creating a high metabolism is the most important factor when training for fat loss.

Tremblay A, Simoneau JA, Bouchard C.Impact of exercise intensity on body fatness and skeletal muscle metabolism.Metabolism. 1994 Jul;43(7):814-8.

This type of training can be done anywhere, running/cycling in the park, swimming in the pool, on any type of cardio equipment, on a boxing bag or even roller blading if that’s your thing.

Personally I prefer to run. If you want to make things interesting, try accelerating/decelerating and cutting and turning in different directions, this will really crank the intensity up and hit your legs hard.

Interval training will only aid in fat loss though if it is accompanied by a weight training program and a well balanced diet. For more information on fat loss, nutrition and what type of weight training is best for fat loss, please download my free report “Weight Loss Secrets You Can Use Today”.

If you have any questions regarding this report, any other health related questions, or you would like to book your free consultation, please don’t hesitate to contact me.

Wishing you the best of health

Dan Clay

Did you enjoy this report, if so click here to sign up for my FREE monthly newsletter FREE NEWSLETTER

Click here for more FREE fitness Articles FREE FITNESS REPORTS

To find out more about my Personal Training Services click here PERSONAL TRAINER SYDNEY

-----------------------------------------------------------------------
Coming soon on my web site: Paul Jerard’s e-books for sale. Check out my site now and often.

FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com-----------------------------------------------------------------------

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Tuesday, June 12, 2007

If I Can Lose One Pound I Can Lose Two

By Jim Muckle

A couple of years ago I realized that my weight kept gradually going up.

I didn’t really know what to do about it. All I knew was I didn’t want it to keep going up.

It alarmed me.

I thought about what I would like to weigh. What was my ideal weight? I wasn’t sure, and I’m still not, but I remembered thinking that I wanted to weigh what it said on my driver’s license.

Though it wasn’t my true weight, it was what I wished I weighed!

Like you, I had heard of different diets, what you should eat, what you shouldn’t eat, the ultimate exercise programs, etc.

It was very confusing.

But then I had a thought.

I thought, what is one thing I can do today, just today, to lose one pound of weight.

I mean, anybody could lose one pound of weight, right?

And the answer came to me immediately.

Give up sugar. Give up the chocolate chip cookies, anything with sugar in it.

I emptied the cookie jar into the trash.

Okay, that was good, so what was one more thing I could do to lose just one pound of weight.

Exercise. I’ll burn off some energy.

So I went for a walk.

And that was the way it went for the next 6-8 weeks.

Each day I thought of just one more thing I could do to lose weight.

It was gradual.

But each day it would be a new thing.

For example, I started increasing my exercise. Instead of just mowing the lawns, and working on apartments, I would also go for a bike ride and exercise at the local park on their free outdoor equipment, and after that I would think, okay, what’s one more thing I can do to lose just one more pound of weight? So I would ride down to the high school and run and walk around the track four times.

At home I would ask myself the same question. For a few days I got onto the meat only diet, but I didn’t like it because it felt unnatural. But I did start reducing the size of each meal. I’d make my hamburger smaller, or make half a burger. I’d order the child’s size Whopper when I was at the mall with my youngest daughter.

It was gradual, but ongoing. The exercise kept intensifying. I kept adding one more thing. Riding the bike, doing the exercises at the park, going to the high school, then stopping at the middle school track to do just two more laps, and ten more push-ups and twenty more sit-ups. I did more and more, and I ate less and less.

And gradually, not everyday, the weight began to disappear, pound by pound. Some days I would get discouraged because I hadn’t lost what I expected to, because by now I was exercising three times a day, and reducing the sizes of my portions more and more.

But then a couple days later I’d be pleased to see that I was down two pounds.

The fact that it was working kept me going, and I had a target weight I wanted to achieve.

Gradually my pants started not fitting.

Tenants began making comments like, “Are you losing weight? You look so thin.”

It wasn’t easy because I love chocolate chip cookies and ice cream, so I decided somewhere along the way that I wouldn’t give anything up completely, but I wouldn’t have so much of it, and I wouldn’t bring it into the house. If I were going to have a cookie I’d have to go out to the bakery and get it.

I stopped eating fast foods all together unless there was absolutely no other option, and then, like I mentioned before I would have a small portion.

It worked.

It wasn’t easy, but the one idea at a time method paid off because I kept looking for ways to cut back on food, and exercise more.

I achieved the weight on my license. I was thirty pounds lighter, and it took between six to eight weeks.

Okay, I had arrived.

Now what?

I wanted more. I wanted to lose another ten pounds.

But it didn’t work. I didn’t have the motivation, the real motivation. I tried, but it wasn’t there.

Not only that but I started gaining weight back!

I rewarded myself for achieving my goal by eating and taking it easy.

Unfortunately I learned it doesn’t work that way. You have to keep eating the smaller portions and exercising to maintain your ideal weight.

Bummer!

So now I try to regulate myself by watching the scale and keeping up the exercise. If I start to get over my ideal license weight by a couple of pounds it’s because I haven’t mowed a lawn, or trimmed a hedge, or gone to the park and done my routine of exercises.

I’m sliding.

It’s easy to do.

Also I find that doing work I enjoy keeps me involved and active.

I’m less likely to get bored and keep looking in the refrigerator. Some days I’ll be working on an apartment, painting, repairing, etc., and forget all about eating. I’m enjoying what I’m doing, enjoying the sense of accomplishment, so I just forget about food.

Other times when I’m starting to put on a few pounds I’ll actively look for some hard work like mowing, or trimming oleander and taking the branches to the dumpster to keep me moving, and if that’s not enough I jump on the bicycle and head for the park or market.

I try to build exercise into my routines and eat less. I believe that’s the key to it all.

From Cutting Back @ Booklets From Jim Muckle @ http://hometown.aol.com/jimmuckle/myhomepage/business.htm
-----------------------------------------------------------------------
Coming soon on my web site: Paul Jerard’s e-books for sale. Check out my site now and often.

FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit: www.ebooks4selfhelp.com
-----------------------------------------------------------------------

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Monday, June 11, 2007

Fast Weight Loss Programs

By Ruddy Gunawan

Many people got depressed with their weight, that’s why they are keep looking for something miracles. Some of them finally ran away to a program called “Slim Fast Weight Loss or Diet”.

The basic of slim fast weight loss is you will only permitted to eat everything in dinner, (but still, don’t eat too much, keep in your own standard) but in breakfast and lunch, you must only eat their shakes and bars plus fruits (you will need to buy those slim fast diet bars and shakes). For some people, it’s silly but for another kind of people, it is working. So let’s discuss about this slim fast weight loss or diet.

This can be very hard for you who never tried this diet plan, and for me, you need to balance your breakfast, lunch, and dinner. You will realize it is hard not eat any tasty foods in breakfast and lunch. You should eat healthy foods with much nutrition in it, and I think it is OK to eat tasty foods as well, just don’t eat them too much.

Back to slim fast diet, usually they will suggest you to drink seven or eight glasses of water daily.

Water can help your metabolism faster. Beside eight glasses of water, they also will ask you to take exercises. The problems are slim fast diet shakes and bars are expensive for many people and you will realize in the end, you are on your own. If you are a man who had good self-reliance, you maybe think this slim fast diet is good for you. But unfortunately, most people can’t live on their own, they will always need support from others and this kind of people will fail in slim fast diet.

Face the truth. In the 21st century, most people are obsessed with their objective. If you want to have a good income, you will try harder than ever in your works. If you want to get a good image in front of people, you will buy a new and expensive car. Same to weight loss problems. If you want to lose weight, you will always search for something fast, and usually you will search for weight loss pills to help you.

Experiences prove that most weight loss pills which claimed they can help you to lose weight fast are scams. When you got scammed by those fake weight loss pills, then you will search for any fast weight loss exercises. Unfortunately, most exercise programs promised you kind of fast weight loss program too. And this kind of program will never help you.

So what can help you to lose weight? Weight loss pills which did not promised you anything fast, maybe can help you. But the most important things to do are control yourself when you are eating foods and take some exercises. You will need to be patient. Patience is the key to lose weight. You can lose weight faster only if you have dedication and patience.

If you only take exercises in one month and the result you only lose 2-3 pounds, don’t give up.

Take more exercises and you’ll achieve your goal. If you even lose 15-20 pounds in one month, then don’t get too excited. Most people celebrate their “successful weight loss program” with eating too much tasty foods.

You need to keep discipline in your life and don’t ever celebrate something with eating too much foods. So we get 4 lesson for today:1. Don’t believe in any fast weight loss programs/pills2. You always need discipline, dedication, and patience. If in one month you realize you didn’t achieve your goal in your weight loss program, then don’t give up.3. Control yourself when you eat, whenever and where ever. Healthy and natural foods are the best and you will always need them.4. Don’t forget to take exercises routinely.\

Please visit http://www.bestpills4weightloss.com. Here you can find all reviews about weight loss pills. I know how to help you lose weight. 100% natural and healthy way.

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Sunday, June 10, 2007

Weight Loss Motivation

Motivation is the single most important thing you need when you are trying to lose weight. Let's be frank, if you don't have the motivation to lose weight then you are not going to manage it.

Losing weight is a lot more difficult than you would think. Your body has many ways of maintaining the status quo and you are going to need the motivation to prevent that happening.

So where do you get your motivation from? That's a simple one...yourself!

My motivation? Well, I posted some reasons for doing this early on in the blog and most of those are still relevant. However, as I've thought about this stuff more often one thing comes to the fore...

VANITY
It's a little shallow but it works for me. Generally I want to look good and feel good. Not only that but I want others to say I look good. In fact I want others to say I look great. That's all, pure and simple vanity. There's also an aspect of, “I knew I could do it when I put my mind to it!”

Whatever your motivation, it doesn't matter, as long as you have it. I know a couple of people who think they should lose weight and they stumble along trying but failing. They never lose weight because they don't really want to, they just think they should. If you haven't got the motivation to lose weight then that's OK, focus on being happy and confident in the skin that you're in until you decide you REALLY want to lose weight.

So if I wasn't so vain where would I get my motivation from. To be honest I'm not sure and I guess that's kind of the point, your motivation should be personal. However, if you're struggling then maybe some of these tips will help you out.

MOTIVATIONAL QUOTES

Some people I've chatted to on forums etc have said that it really works for them to have some motivational quotes pinned up around the place. The two I like...
Never, never, never, never give up. - Winston Churchill The difference between try and triumph is just a little umph! - Marvin Phillips

I've never seen the appeal but I'm going to print them out and stick them somewhere I'll see them on a regular basis, somewhere like a desk drawer at work so that I see them every time I open the drawer.

If you're looking for other motivation quotes try... http://quotations.about.com/cs/inspirationquotes/a/WeightLoss2.htm http://www.inspirational-quotes.info/weight_loss_quotes.html http://www.inet.ba/~admahmut/quotes/1/weight-loss-quotes/ ...or just type “weight-loss motivational quotes” into Google.

REMIND YOURSELF OF YOUR GOALS

You're obviously doing it for a reason so remind yourself of your goals. Buy yourself a smaller pair of trousers or a smaller skirt and don't stop until you fit in them. Put a really bad picture of yourself on the fridge to scare yourself into action. Pick a girl/guy you see often and promise yourself you'll hit on them when you reach a specific goal (I'm not telling you who mine is!...I wonder if by some miracle my girlfriend won't see this.) The list goes on. Whatever your goal though keep it close to you and remind yourself of it everyday.

GET RID OF THE FEAR

I know this sounds a bit stupid but for ages I didn't want to lose weight because I was scared of what would happen. I could think of so many reasons not to lose weight but it all boiled down to fear of failure. It's a bit cliché but it's true. I was scared of the loose skin. I was scared of looking like an idiot in the gym. I was scared it would be too difficult. I was scared people would think I was being vain (I'm not so scared of that one anymore!). The point is you can make excuses for everything but at the end of the day you've just got to suck it up, realise that if you reach your goals you'll be better for it and then get on with it. The simple “close” for getting rid of the fear is the Balance Sheet Close. Take a bit of paper, draw a line down the middle and then put a plus on one side and a minus on the other. Then it's simple. List all of the positives on the plus side and the negatives on the negative side and then weigh them up. Trust me you're positive side will always win out.

GET A SUPPORT NETWORK

Your not going to do this by yourself. Get yourself a good support network. Even if it's just a one close friend, or a parent, or a child, or a partner...get someone. I've found starting a blog about it helps! : ) There's a tonnes of weight loss forums out there you can join. Try http://weight-loss.fitness.com/index.php for starters. Again, what you need them for is that little shove in the right direction. Now that I've started my blog a whole bunch of my friends ask me how it's going when we meet up. That's despite being able to read about it nearly every day. I've also got a whole bunch of people I've never met asking me how it's going. Don't be afraid to talk to people...it's pretty impressive how many weight loss tips they'll have.

HAVE FUN

This is quite an important one. When you're trying to lose weight you should aim to have more fun than anything else. There'll be times when you won't be having fun but if on average you have more fun than not then chances are you'll keep doing it. Get a gym partner so that the gym isn't as much of a slog. Use this as an opportunity to try out some new foods or some new recipes.

Last but not least,

TAKE TIME TO ENJOY THE SUCCESS

Set small attainable goals that you can reach. Hence my 107kg in 2 weeks goal. It's a stretch but it's attainable. Once I make it I'm going to make sure I celebrate. Probably a few beers or maybe I'll go out and chat up some women or maybe I will just have a really nice desert or maybe I'll book in a kayaking lesson. I don't know what I'll do but I know I'll be rewarding myself when I reach the goal.

That's all for now. I was thinking food for the next topic but I'll take requests.

Don't forget...Never, never, never, never give up!

The Shed Improving the Shed - Weight Loss the Shed Way

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Saturday, June 09, 2007

The Skinny on Being Naturally Slim

By Bill Healey

Why are some people naturally skinny no matter what they eat? There are those people who can eat anything they want and still not gain weight. Then there are others who will watch every little morsel they put in their mouths and yet gain weight. Doesn’t sound very fair to me. Why would our bodies play such dirty tricks on us like this?

Well, here is some good news. Our bodies don’t do it to us out of spite. It’s all in our genes. Thin people are born with a relaxed relationship with food. Those who are overweight, tend to be preoccupied by it. They focus on how much or how often they eat. As a result, they are always thinking about food, but this can be fixed. You can teach your body how to function like those with thin builds.

Health experts are here to help us explore the mysterious ways of the "naturally" skinny people of the world. Here are some of the things they do and what they don’t to maintain proper and healthy weights.

Choose Satisfied Over Stuffed – Skinny people usually stop eating when they start to feel full. The majority of us don’t. This shows you why so many people have a difficult time staying thin.

Why is this? The popular theory is we mistakenly equate the sensation of fullness with satisfaction and feel deprived if they stop short. Another reason is we just want to finish what's in front of us, regardless of we need it or not. About halfway through your next meal, put your fork down and rate your level of fullness from a scale of 1 to 10. Your goal is to increase your awareness of how satisfied you feel during a meal.

Realize Hunger Isn't An Emergency - Those who struggle with weight issues tend to view their hunger as a condition that needs to be cured quickly. If they fear hunger, they then routinely overeat to avoid it. Thin people have learned to tolerate it because they know hunger pangs always come and go. Try to pick a busy day to purposely delay your lunch by an hour or two. Try skipping an afternoon snack one day. You'll see that you can still function just fine. Next time you feel those hunger grumbles, you'll have learned to hold off making that beeline towards the fridge.

Don't Use Food To Cure The Blues - It's not that thin people are immune to emotional eating, but they better recognize when they're doing it and stop. If you're truly hungry, choose a balanced snack, such as a handful of nuts, to tide you over until your next meal. If you're angry, lonely, or tired, seek an alternative food-free solution to your emotional need. Get some exercise and blow off steam by going for a run. That boost in your heartbeat will help dissipate your anger.

Eat More Fruit - Thin people, on average, have one more serving of fruit and fiber and consume less fat per day than overweight people, reports the Journal of the American Dietetic Association. Examine your diet for ways to add whole fruits to your diet through snacks.

Sprinkle berries in your cereal or on your yogurt, or bake an apple for dessert. You can never go wrong with keeping a bowl of fruit on your kitchen table or desk at work.

Be a Creature Of Habit - Any dietitian will tell you that a varied diet is good but too much variety can backfire into something bad. Recent studies have shown that too many tastes and textures encourage you to overeat. Make the majority of your meals consist of well-planned staples. There is nothing wrong here with being predictable. Try to be as consistent as possible with your major meals. You want cereal for breakfast, a salad at lunch, and so forth. It's alright to add some grilled chicken to your salad one day and tuna the next, but by sticking to a loose meal schedule, you limit your opportunities to overeat.

Exhibit Some Self-Control - Prepare for moments when your urge to over indulge is likely to be higher. If you're at a party or function, take one of every fourth passed hors d'oeuvre or you’ll only visit the food table once or twice and the very most. If you're feeling stressed, which is another low-restraint moment, make sure you have a source of crunchy snacks like fruit or carrot sticks.

Be a Mover and Shaker - On average, skinny people are on their feet an extra 2 1/2 hours per day, helping to burn off an extra 33 pounds a year. Try to take a realistic look at how active you are in a day. Most people actually spend 16 to 20 hours a day just sitting on their rear ends.

Wear a pedometer on an average day, and check how close you get to the doctor recommended 10,000 steps a day. An average day should combine 30 minutes of structured exercise with a variety of healthy habits, such as taking the stairs instead of the elevator.

Seek the opinion of your doctor before following of any diet treatment and regiment. Only a doctor can provide you with advice on what is safe and most effective for you.

For further information on keeping your colon healthy, visit the experts at Dual Action Cleanse at www.dualactioncleansenow.com. Dual Action Cleanse’s all-natural herbal colon cleanse formula has changed hundreds of thousands of people's lives through gentle and effective whole body safe and effective internal colon cleansing.

Fragrantly Beautiful

Get a Free Yoga e-Book & Free Report

Why Weight

Saturday, June 30, 2007

Natural Weight Loss Plans - The Healthy Path

Friday, June 29, 2007

The 5 Essential Summer Weight Loss Tips

Thursday, June 28, 2007

The Best Diet Secret is Right on the Back of that Cereal Box

Wednesday, June 27, 2007

Diet Tips - The Top Seven Keys To Success In Dieting

Tuesday, June 26, 2007

Effective Weight Loss Programs

Monday, June 25, 2007

Stop Late Night Snacking and Lose Weight

Sunday, June 24, 2007

Weight Loss Motivation

Saturday, June 23, 2007

5 Reasons People Fail At Low Carb Diets

Friday, June 22, 2007

Time to Change

Thursday, June 21, 2007

Fast Fat Loss - How To Lose Fat And Not Gain It Back

Wednesday, June 20, 2007

How We Lose Weight

Tuesday, June 19, 2007

7 Tips To Speed Your Rapid Weight Loss Diet

Monday, June 18, 2007

Weight Loss Mistakes & Fat Burning Goofs

Saturday, June 16, 2007

The Sweet Road to Obesity

Friday, June 15, 2007

Plain & Simple - How to Lose Unwanted Weight

Thursday, June 14, 2007

The Truth About Cardio

Tuesday, June 12, 2007

If I Can Lose One Pound I Can Lose Two

Monday, June 11, 2007

Fast Weight Loss Programs

Sunday, June 10, 2007

Weight Loss Motivation

Saturday, June 09, 2007

The Skinny on Being Naturally Slim

About Me

Links

Previous Posts

Archives