Lose Weight - Five Simple Ways To Get Active
By Michael M Thomas
When you decide that you need to lose weight, the hardest part is usually getting yourself started. The key is to keep it simple. Start with something you know you can do. Here are five simple ways to get active.
If you are significantly out of shape or if you have not exercised in a long time, it may be harder to get started. Be mindful of your limitations. You may want to consult with a doctor before you begin an exercise program. Once you are comfortable, here are five ways to get active:
One, go rowing on a lake. Now, many of us don't live near a lake, so that could be difficult or impossible. So here's a second suggestion: go for a hike or a long walk. If you live near a mountain, that's a great place for a hike. But even if you're surrounded by flat land, you can still go on a nice walk.
A third option, depending on the weather, could be to go cross country skiing. If the weather isn't cooperating with you, maybe you can use a friend's treadmill or stationary, indoor, cross country skiing machine.
And if the weather isn't cooperating for you to ski, maybe you're near the water and you can try your hand at surfing. Not only is it fun to surf, it's also great exercise.
Along those lines, of something fun, the fifth suggestion is to try your hand at rock climbing. You don't need to live near a mountain to do it. Many neighborhood gyms have rock climbing facilities. Try it out. Take a friend. It's challenging and fun.
Now get off your couch and go create an adventure for yourself. Maybe none of these five suggestions will work for you. But the point is to find something fun and creative that you will enjoy doing. It doesn't have to be boring and tedious. Find something fun! Just do some exercise. Then you're on your way to getting fit and losing weight.
For more creative tips on how to start your exercise program, check out Fitness in 12 Minutes. When you're there, you'll find great tips, exercise programs, and advice. Learn how you can get fit and lose weight with an exercise program that just takes twelve minutes a day, three times per week. Stop by today and get a copy of our free, special report on diet and fitness.
Learn how to burn the fat!
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How to Boost Your Metabolism on a Diet
By John Barban
In order to lose weight you must eat less calories than you are currently burning off. This simple advice becomes complicated by the commonly held misconception of ‘starvation mode’.
The basic idea with ‘starvation mode’ is this:
If you don’t eat enough calories in a day your metabolism will slow down and end up storing most of what you eat as fat. Or when you eat very low calories for too long, and you go back to eating ‘normally’ you will store more fat than before.
This is absolutely ridiculous and illogical. Let me explain.
For starters, I could not find any scientific research that shows this happens at all.
Secondly; Your metabolism is mostly determined by your body mass. The amount of food you eat in a day has a very small impact on your metabolic rate and not enough to have any real impact on weight gain or loss.
If you lose muscle mass while you are dieting then yes your metabolism will decrease slightly. But a slightly decreased metabolism doesn’t mean you will somehow just magically store more fat each time you eat. All it means is that you now need to eat less to maintain your new lighter bodyweight.
Third: “When you go back to eating ‘normal’ you will experience a rebound effect and store more fat”. This is backwards thinking because there is no such thing as eating ‘normal’ For example: Lets say you weigh 200 pounds and you eat 3500 calories per day…and this is what you call eating ‘Normal’
Now lets say you reduce your intake to 2000 calorie per day for 10 weeks, and now weigh 180 pounds (that would be a nice 20 pound weight loss!)
As soon as you go back to eating your ‘normal’ 3500 calories per day, you will eventually gain weight and weigh 200 pounds again.
This is not a rebound and has nothing to do with this idea of ‘starvation mode’. Your body isn’t all of sudden storing more fat, it is simply the amount of calories you need to eat to keep you at 200 pounds, vs the amount of calories you need to eat to keep you at 180 pounds.
The term ‘starvation mode’ is not even a scientific term, it is a term created by the diet and fitness industry. You can’t even find this term written in nutrition or human physiology research.
It is this false idea of ‘starvation mode’ that is scaring people away from one of the most effective ways to lose weight in our society of food and diet confusion. And that new way to lose weight is fasting. Intermittent short term fasting is a an effective and easy way to lose weight. Short term fasting is an easy way to significantly reduce your calorie intake without any negative side effects to your metabolism. There is good research to indicate that is also can contribute many other healthful benefits.
The bottom line is that there is no harm done to your metabolism be reducing your calories intermittently mixed with days of eating ‘normally’. This style of dieting also allows you to eat what you like, when you like, and helps remove the guilt many people have associated with eating. This may very well be one of the only true ways to lose weight and enjoy food all at the same time.
Find out how to do short term fasting for weight loss at http://www.eatstopeat.com
John Barban has his maters degree in human nutrition from the University of Guelph Ontario and is a certified Strength and Conditioning Specialist and a varsity strength and conditioning coach. His trademarked http://www.6minuteCircuits.com Circuit Training Workouts have helped thousands of women reach their weight loss and conditioning goals.
You can ask John a question about fasting for weight loss or exercise at the free forum http://www.grrlathlete.freeforums.org
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Lose Weight With Raw Foods
By Cindy Papp
We’re all familiar with the knowledge that in order to lose weight we must speed up our metabolism. Exercise is a great way to do this - especially aerobic or cardiovascular exercise. But there is another way - by eating certain foods you can also increase your metabolism, lose weight and get all around healthier!
Enzymes are the key factor here. Enzymes are proteins that trigger practically every chemical reaction in the body from digestion to moving your muscles. However, these aren’t your muscle building proteins – they are non-digested catalysts that must be present in order for all other bodily processes to happen.
Usually when enzymes are mentioned, digestive enzymes are what come to mind. However, the enzymes we are talking about are metabolic enzymes. These are responsible for fat burning, strengthening the immune system and alleviating tiredness. Adding raw foods to your diet can help your body restore healthy enzymes levels of both kinds.
You can start by incorporating raw foods into your diet. The more raw foods you eat, the faster your metabolism will get. But as with anything – don’t overdo it. If you are not used to eating raw foods, your body may have a difficult time digesting them. Read on for easy tips to get your fill of raw foods right away.
Start your day with raw, fresh, organic fruit. The morning is your body’s normal cleansing time when your body’s ability to metabolize fat peaks. Since fruits are the natural cleansers of the body, having one or two servings of fruits in the morning will help this process. But eat it alone – you want to give it time to digest. If you are having protein or cereal for breakfast too, wait about thirty minutes after you eat the fruit. Eating these foods too close together may give you a tummy ache.
For lunch, have a large raw veggie salad with protein. This is time of day when your digestion is at its strongest and your body is ready to rev up your metabolism. For protein, there is a variety to choose from such as sprouts or beans. If you prefer some cooked food, you can add chicken, lean beef or fish with your meal. If you prefer more cooked food at lunch, that’s okay. Just be sure to start your lunch with a small, raw veggie salad – skip the high fat dressing, though.
To end your day, start your dinner with a raw veggie salad. Again, this gets your body ready to work and can help digest your dinner. Including this salad will help stabilize blood sugar as well as help your weight loss goals.
If you can’t find time to eat your salads or snack on raw veggies (or want to do more), try drinking your vegetables. Raw, fresh made vegetable juice from carrots, celery and beets have plenty of live enzymes. These enzymes not only strengthen digestion, which can speed your metabolism, but they can also strengthen your immune system and keep you from getting overly hungry between meals.
Eating more raw foods will supply many benefits. Adding raw fruits and veggies will increase your metabolism, control blood sugar, help your body detoxify and can even minimize the risk of heart disease and diabetes.
You can keep your diet easy by simply replacing meals – or parts of your meals – with raw foods. Start with 50% raw and work your way up to 75% or even 100% raw. Search your local health food store for raw food recipe books to keep your meals interesting. The more raw foods you eat, the faster you will lose weight and the quicker you will receive all the other health benefits.
Cindy Papp was diagnosed with Hepatitis C in 1992. She started using various cleansing and holistic programs in 1994 which lead to total recovery in 1998. She is free of the disease to date. Cindy is a Ceritified Nutritional Counselor, a Certified Colon Therapist and trained in massage therapy. She owned and operated a health center in the San Fernando Valley of California, specializing in total body cleansing, until she sold it 2004.
Cindy has put much of her expertise on cleansing on her website springclean-cleanse.com where you can learn more about the right way to cleanse, and how to choose the best cleanse for you.
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The Secret to Achieving Your Ideal Weight and Staying There
By Jason Clemens
Do you fall into the category of those who have lost weight only to watch that arrow slowly return closer to the dreaded right side of the scale.
Perhaps you are in a constant state of lose 1 pound gain 2 back?
Whatever your situation, the word frustrated probably describes you...
So why is it so hard to maintain your weight?
And what's all this stuff about ideal weight? We have this idea of our "younger years" when we looked and felt our best. We want desperately to get back to that weight, but we view those days as long gone.
So is there any hope for achieving your ideal weight again?
Or perhaps the question on the mind of most, "Is it possible to stay there if I achieve it?"
Yes on both accounts!
And it's not that difficult if you make a commitment, allow me to repeat...if you make a commitment. To what? To your diet!
Don't get confused with the word diet. We are not talking about diet as in "I'm going on a diet." In which case most people have this painstaking notion about starving themselves.
Unfortunately, anyone who chooses to diet like this will find themselves in the exact same position as you...Struggling with weight management.
Diet, as in what you eat.
Sounds like advice from your doctor doesn't it? You have probably heard those famous words "watch what you eat" thousands of times. In fact, most people have heard it so much that they no longer pay any attention. It's almost as if those words have become boring?
Is this why so many people opt for fad diets, pills or other weight loss gimmicks? In case you haven't noticed, these methods do absolutely nothing for lasting results. They are quick weight loss fixes that provide fast results that don't last.
Perhaps you have tried one of these methods in the past? Maybe that is why you are still trying to manage your weight...?
Are you skeptical that a change in your diet would have much of an impact on your weight? It would be wise for you to keep an open mind just long enough to ask yourself, "have I ever actually followed this advice?"
The answer for most is NO!
When you make a habit of eating highly nutritious food for every meal your metabolism begins to operate at its most efficient level.
It may excite you to know that by changing your diet it is possible to achieve your ideal weight and stay there. You won't even have to think about managing anymore, your body will naturally take care of it for you.
Jason Clemens is a leading weight loss and nutrition coach. "Learn how to burn fat fast, achieve your ideal weight and feel great?"It's easier than you thought possible!=>Visit naturally-lose-weight-fast.com
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Weight Gain - Going To The Gym And Still Putting On Weight?
By Mal Braman
Losing weight for many people just seems to be something that happens for others but never for you. You have tried all the diets, have a garage or spare room full of fitness equipment and yet you are seeing little reduction in your weight. In desperation you decide to join a gym, get a fitness program monitored by a fitness trainer and let others push you towards your ideal body shape. That is the theory!
The reality is that most people do not maintain their commitment to a gym program long enough to see the positive results that can and usually do manifest themselves after prolonged, disciplined and controlled exercise.Why is this?
Lets have a look at a typical fitness program:
Regardless of how over weight you are most gyms will combine the following types of exercise:
1. stretching exercises
2. aerobic exercises
3. anaerobic exercises
There are very good reasons for these different types.
Primarily stretching exercises are to prevent injury during a workout session by preparing the various muscle groups for the rigors of a workout. They are an essential part of any fitness regime. Just watch the pro sportsmen/women going through their own stretching regimens before they compete for evidence of its importance.
Aerobic exercise is essentially long duration, low intensity training that works the heart and lungs. Good examples are walking, jogging and swimming. All gyms worth their salt will have a large slice of anaerobic training incorporated into their programs.
Anaerobic exercise is essentially low duration, high intensity training that builds power and muscle mass. Typical examples are weight training, sprinting and jumping.
Most gyms will create programs based upon individual needs such as age, weight, gender etc that incorporate these three main forms of exercise. They are usually monitored and programs updated regularly so that different emphasis can be applied according to the fitness development being displayed during the program by the trainee.
What few gyms do, however, is spend enough time educating their members about what the likely benefits are that they can expect in the early stages of a training program. If you are the kind of person who is easily disheartened by a lack progress after trying so hard at the gym, then you will know what I mean by that statement. Firstly it should be explained early in any fitness regime that progress should not be measured only by loss of weight. The early stages of a return to fitness will be mainly conditioning the body to train and be trained. It will take some time before the body is able to work efficiently enough to burn fat on a consistent basis. It will come, but at this stage patience will be required and rewarded later. Also, it is vital too, that the trainee receives reassurance and support, as the early stages of any fitness program will test the resilience and patience of even the most committed gym member.
So why does your weight sometimes increase despite the fact you are working out on a new gym program?
One of the key points and the crux of this article is that generally people will probably find it easier to workout anaerobically than aerobically, in the first stages of a fitness program. Given that anaerobic exercise tends to build muscle, it is quite likely that the trainee will actually gain in weight during the first weeks of their program. Muscle is actually proportionally heavier than fat and despite the intensity of aerobic exercise experienced during a fitness program, it will in all likelihood manifest itself in weigh gain!
So you have joined the gym . You have trained hard. You have eaten sensibly. Yet you have actually gained weight! Relax, that is not the long term prognosis, if you are prepared to stick at your gym program. As you are strengthening and building your muscles, you are also conditioning your body to be able to exercise aerobically more efficiently. Gradually over time the anaerobic exercise can be leveled out and the aerobic exercise can be increased. Your body will be able to cope with higher levels of aerobic intensity and as a result losses in weight due to increased aerobic activity will outstrip the muscle weight gain.
All of this takes time and a great deal of patience. But if the individual can realize that if they are willing to show consistency of application and commitment to a well balanced fitness program, the delicate balance of fat and muscle will settle to a better, more healthy proportion. Weight will reduce, the body shape and posture will improve and self esteem return too.
It goes I hope without saying that throughout any fitness program, it is so very important to eat healthily too, with a well balanced diet.
My articles are always focused on subjects that I have experienced or are in the process of experiencing. I offer my views from this standpoint and do not purport to be an expert. I do hope though that a part or a whole of anything that I write may be of interest or help to others.
If you wish to read more health related articles or buy products please visit: http://ihelpyouquit.com or if you are looking for other self development resources such as building a home business or making major changes in your life then please visit: http://www.nocloudstoday.com
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Free Weight Loss Exercise Programs
By Graeme Wheeler
There are a lot of myths and fads out there when it comes to weight loss. Some say that you need to diet hard to reduce your calorie intake. Some say that diet is not important, as long as you maintain stringent weight loss exercise programs. Some take the middle road, and say that you should have a healthy diet and do some sort of exercise program.
While it is well established that a healthy diet is important, what a lot of people fail to address is what sort of exercise is the best to promote long term weight loss. Do the wrong sort of exercise and you might be wasting your time, or even working against yourself in the long run.
It has been a long held view that low intensity training is the best to burn fat. The reason put forward was that training in the low intensity zone allows the body to use oxygen and fat to fuel the exercise. (The low intensity zone is where your heart rate is at approximately 65% of your maximum heart rate threshold while exercising. Maximum heart rate is approximately 220 heart beats per minute less your age.)
Exercising in this zone for 30 minutes burns approximately 300 calories (depending on your weight) which has been established as the amount you need to burn to control weight.
The problem with this approach is that burning fat with low intensity training, while dieting, also burns protein, which is the building block of muscle. Burning muscle as well as fat to lose weight is not a desired result, as your metabolism will slow down. Research has shown that building and toning muscle is important to increase your metabolism. Why is that important? Well, if you increase your metabolism, which is the speed which your body processes food, you speed up fat burning and weight loss.
Studies at the University of New South Wales in Australia has shown that combining low intensity training with bursts of high intensity training promotes faster weight loss as well as the toning and building of muscle. This style of exercise is called interval training. The studies claim that it is possible to burn up to six times the fat than that under normal low intensity cardio training.
The training involves high intensity exercise for 8 seconds, followed by a recovery period of 12 seconds. This is repeated for 20 minutes. Make sure you warm up well. It is important to assess your fitness level before you start any interval training program, and increase the recovery periods if needed. Always check with your doctor before starting any exercise program.
The most effective methods for interval training are jogging, using a bike or a stationary exercise bike.
Losing fat and preventing muscle loss is critical to keeping the weight off permanently. It is common for weight to be put on quickly after a diet is finished, or stopping a cardio weight loss exercise program if muscle has been lost, because as muscle tone returns, protein is replaced and weight increases. That is why people sometimes experience a see-sawing effect of losing weight and putting it back on when the weight loss exercise program is stopped.
The most effective way to stop this see-sawing effect of losing weight only to regain it, and maybe even more, is to maintain muscle mass, keep your metabolism high, and target only losing that stubborn fat with weight loss exercise programs that incorporate interval training.
For free weight loss exercise programs that show you how to use interval training and burn up to six times more fat than normal, fast tracking your weight loss, check out these free weight loss exercise programsFor an exercise bike workout
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Boost Your Metabolism - Facts On Metabolism
By Robert William Locke
Lots of diets talk about your body metabolism and use expressions like ‘stoking your metabolism’ or ‘kick-starting your metabolism’. But what does it all really mean ? Read this article to discover what exactly is going on before considering any weight loss program.
Body metabolism is composed of two separate divisions of activity: one is the breaking down of tissues, called catabolism; the other is the building up of tissues, called anabolism. Increasing the body's rate of metabolism may be your answer to weight loss. Some people advocate ketone body metabolism which is an evolutionarily conserved process that spares protein breakdown so that the brain can function for long periods without food. But this is still very controversial.
The higher your metabolism is, the less likely you are to have excess body fat. In fact, increasing your body's metabolism is one very effective way to lose weight. It uses calories to process and digest the foods you eat, using calories to maintain body muscles, keep your heart pumping, make your organs function properly and even to make your hair and nails grow. When you severely restrict your caloric intake, the body automatically decreases its energy expenditures to the bare minimum, because it thinks you're starving. Muscles take more energy for the body to maintain, so you automatically burn more calories and have a higher metabolism when you have more toned muscle on your body. Boosting your metabolism not only helps you lose weight, it also helps give you more energy. Essentially when you start working to increase your body's metabolism, you are teaching it that you need more energy throughout the day. Since it's using more energy to keep you maintained, it will step up the process and actually provide you with more energy too. The body requires about 60-65% of your daily caloric intake to provide energy basically for life support.
Increasing Your Body Metabolism Rate
In fact, with proper nutrition and exercise, your body's metabolism rates can actually be increased enough to allow you to be able to eat almost anything you want, within reason of course. The body's rate of metabolism naturally decreases with age due to the decrease in physical activity and amount of lean muscle tissue. Taller individuals have a higher rate of metabolism than shorter individuals. The body's rate of metabolism can decrease in response to a diet without the incorporation of regular exercise.
If you need to know more about body metabolism and discover which foods will make your body run like an Italian sports car, then look at the link below.
Robert Locke is an Internet Marketer specializing in Health, Wellness and Fitness.
If you need to know more about body metabolism and discover which foods will make your body run like an Italian sports car, then look at the link below. http://www.usfreeads.com/887310-cls.html
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A Simple Fat Burning And Diet Plan
By Dave Ford
Losing weight is tough: there is the exercise, and of course the cutting-back on your caloric intake. Fortunately, you do not need to sacrifice many of your favorite snacks in order to lose weight. In fact, most weight loss experts agree that you should incorporate your favorite foods (including your favorite snack foods) into your diet because when you deprive yourself of your favorites, you are setting yourself up for failure.
Increasing the speed of your metabolism is probably one of the easiest and safest ways to lose fat naturally. For many people this may sound easy but the only way to really do this successfully is to make some lifestyle changes that involve diet and exercise.
Metabolism is the process by which the body burns calories to fuel its daily functions and is the process by which nutrients in the food we eat are broken down in our cells to produce energy for these functions. Metabolism is controlled by the thyroid gland in the neck, which in turn is governed by a part of the brain called the hypothalamus. It is generally measured according to your basal metabolic rate (BMR), which is your resting metabolism.
If you know the tricks of the trade, you know that there are many things you can do to rev up your metabolism. It may sound boring, but there is a good reason that balanced diets are what the nutrition experts always recommend. Natural foods with high nutritional value take more processing power (calories) to extract all those vital nutrients the body needs to run at peak efficiency thereby increasing your metabolic rate. As previously mentioned, incorporate your favorite snacks into your diet. Here is are a couple of simple techniques for eating what you want, while increasing your metabolism.
1. Follow the 90/10 rule. This rule proposes that you eat right 90 % of the time, and eat what you want the other 10 % of the time. Ideally, these two categories will overlap: hopefully you can find healthful foods that you love eating. Almost everyone has a guilty pleasure or two. If you are simply mad about nachos, for instance, do not put this snack food on your black list.
Avoid the food most of the time, but splurge when you absolutely can not resist. Remember, a diet need not be an unpleasant task. Simply think of the process of eating healthfully as searching for good foods that you enjoy eating, and making them a staple of your diet.
2) Eat 2 to every 3 hours. Having 6 small meals a day keeps your fat burning engine a full power.
Now that you have got a few ideas about how to keep eating your favorite snack foods while not feeling like you have cheated, here are some excellent snack choices for the dieter.
1. Go for high fiber snacks. Foods that are high in fiber fill you up faster and help you burn calories longer. 2. Fill up with calcium-rich snacks. 3. Nuts. Peanuts, walnuts, and almonds are delicious and filling. As a side note, technically high in fat, nuts are very heart healthy and low in bad saturated fats. 4. Dried fruits and mixed veggies. 5. Find low-fat alternatives.
Carrying out the decision to lose weight is a tough thing to do, especially if you do not now how to do it. By incorporating a healthy and sensible diet along with an exercise program you can begin to speed your metabolism and start losing weight permanently.
For more great ideas on exercise programs, fat-burning, and weight loss visit: http://www.fordsuti.blogspot.com
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How to Lose Body Fat Quickly
By Frederik Deglande
Sometimes there are areas in your like where you wild like to know you can lose body fat quickly.A lot of people here – perhaps you – would like to lose body fat to gain muscles.Within a few second you will discover three proven ways to lose your body fat quickly.First it has to been clear to you that losing body fat is not the same as losing weight.A lot of diets, books and courses promise you to lose something like ten pounds a week.The truth is that you are losing water weight and that comes back in a very short time.Mostly this is not possible and if they do work they are only for short success.I don’t know you but I think you prefer a long success plan over a short success plan.
The right food choice.
You can spend hours on the gym or doing cardio exercises for hours a daybut if you don’t addapt your eating pattern you won’t lose body fat quickly.The first thing you must learn is to know which foods turn into fat and witch foods burn fat.To boost up your metabolism rate it is better to eat four/five or perhaps more small meals in a day than two or three big meals.Forget fast foods, snack supplies, soda and soft drinks. Yes there will be work from your side also.A big lie is that portion size doesn’t matter even if you eat healthy. This is wrong portion size does matter no matter what you eat
Aerobic exercises.
If you would like to lose body fat quickly I recommend that you must do aerobic exercises.The first half hour of the aerobic exercise your body burns off the glycogens.Your goal is to burn fat and your body can’t burn fat until the glycogens are burned up.So you have to do aerobic exercises for eat least thirty minutes otherwise you won’t see results.
Support and self motivation
Losing body fat is not a miracle however it is far from an easy task.You will have to change your life and some people will have to dramatically change their eating patterns if they want to lose body fat quickly.Remember the one and only person who is responsible for his success is simply you. This is a fact for every aspect in life and not only for losing body fat.
I hope by reading this article you have some ideas now how you can lose your body fat quickly.But no surprise here you will have to do more research.And the most important fact: you have to take action right now.
When it comes to losing body fat quickly burn the fat feed the muscle is the only source you need. This book is written by Tom Venuto a world wide fitness expert.He tells you exactly why diet's don't work and how to lose body fat the correct way. The ebook is jam packed with more than 350 pages of valuable information.If you visit his site today he gives you a free valuable 40 pages mini ebook.More intrested in tips to lose weight instead of fat then visit my blog
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It's New & It Works! - A Simple & Effective Diet, Eat Great Meals & Still Lose Weight
By Ian Shinn
The author of the BiG Eater Diet searched for years for an effective diet to lose weight. The problem with diets is not the diet itself but having the discipline to stick with it.
Weight Loss Kept Simple
The diet is designed to be simple and does not focus on indexes or programming. Each meal will provide the nutrition and calories you need for the day. Each recipe is easy to make and you can select the ones you like best. We have approached the diet from the perspective that satisfying your appetite is as important as providing the calories to promote weight loss. From our experience anyone who is dieting just wants to lose weight, fit into the clothes they like, feel fit and good about themselves. Whilst body mass indexes, programmes and calorie counters can be useful we have structured the BiG Eater Diet to be easy to make, easy to understand and easy to stick to.
We are happy to provide our customers with more detail if you require it.
We will welcome feedback from you and you can talk to us, other dieters and members on The BiG Eater Diet Social Network
Sustainable Weight Loss
The big eater diet will not only give you a method of losing weight it will also help you keep slim. The recipes are very versatile and if you have reached your target weight it is easy to increase the calorie content of ach meal so you do not lose more weight but maintain your new weight.
The recipes are based on years of analysing fluctuating weight and the search for an effective diet that provides meals that satisfy the appetite without the constant hunger and obsession with food that can result from diets that focus on calorie reduction whilst leaving the appetite unsatisfied.
Calories and Weight Loss
The BiG Eater Diet is a calorie control diet. Whilst some modern diets place less emphasis on calorie control it is a fact that if you consume more energy than you need the surplus energy will be stored as fat.
A Diet Strategy That Works
The diet is designed to provide meals that have the calorie content to promote weight loss whilst being tasty and fully satisfying the appetite. If you tried dieting before then it is likely you will have tried calorie control diets that comprise small portions and leave a constant sense of hunger--with the side effect that you can become obsessed with food. The recipes for the BiG Eater Diet use ingredients that are healthy and low calorie But are combined to provide large meals that leave you feeling full.
Your Appetite Doesn't Go On A Diet
The recipes for The BiG Eater Diet place equal emphasis on satisfying the appetite as producing weight loss. If you are overweight you are likely to enjoy large meals BiG Eater Diet recognises this and in consequence is highly effective. The recipes will provide two large meals -- you can use any of the recipes and they will provide a healthy meal with the calories needed to help you get slim.
The Only Bad News - You Still need Discipline
I developed the BiG Eater Diet as a response to my weight fluctuating over a period of years. Whilst working as a Company Director (in a field unrelated to fitness) I slowly developed a diet that met the need to satisfy my appetite ( I enjoy my food !!) whilst keeping the calorie content at a level where I was happy with my weight and fitness. Visit The BiG Eater Diet
or meet us at BiG Eater Diet Social Network
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Breakfast for Losing Weight
By
Ken BendorBreakfast is the first meal of the day and because of this it is also the most important. When you wake up, your body has been fasting for 6-8 hours and needs all sorts of nutrients to get moving. If you're trying to lose weight, you need to balance your body's needs for energy with your need to reduce calories.
Losing weight means restricting calories. Because of this some traditional breakfast foods might be off limits. Having an egg biscuit with cheese and bacon isn't a good idea. Biscuits alone can be 400 calories while each slice of cheese is around 100. Six or seven hundred calories for one little biscuit sandwich might add too many calories to your day.
There are plenty of healthy options to choose from that can help you lose weight. For a perfect breakfast, you want a food that is high in vitamins and minerals, low in calories and will keep you full for a long period of time. You also want to get a steady supply of energy.
Cereal, oatmeal and fruit all fit this description. They are all high in complex carbohydrates, vitamins, minerals and relatively low in calories. The complex carbs will keep you satisfied while providing you with energy for a long time. You can also add drinks such as fruit juice, coffee or tea (sugar free) to your breakfast lineup.
If you're in a hurry, you can try different breakfast bars. Make sure you pick one that is low in sugar (not carbohydrates) and in fat. You should also make sure that it is high in vitamins and minerals.
If you prefer the more traditional breakfast, there are substitutes for the items you love that are healthier. Replace biscuits with English muffins. They are lower in calories, fat and if you get ones that are made with whole wheat flour, they can be high in nutrients. Use turkey products instead of pork ones. Each slice of turkey bacon has around 40 calories compared with 130 for the pork version.
If you like toast with butter, replace white bread with the whole wheat kind and ditch the butter for a spread made from vegetable oil instead of animal fat. While vegetable spreads are just as high in calories as butter, they are high in good fats while low in bad ones.
Eggs are not horrible for your health. They have large amounts of high quality protein. The trouble is that if you eat a lot of yolks, the saturated fat and cholesterol start to add up. There are egg substitutes you can use that are lower in fat and cholesterol. You can also eat 1 yolk for every 2 or 3 egg whites (but wasting food isn't a good idea). There are also new types of eggs that are naturally lower in saturated fats. Check the nutrition labels to find them.
While losing weight is about reducing calories, reducing calories is not about skipping breakfast. Studies have shown that skipping the most important meal will lead you to eat more throughout the day which won't help you in your ultimate goal. Breakfast also helps you stay energized and focused which will let you perform your best at any activity - work or exercise.
Advanced Guide to DietingStraight Health was started in July 2006 to spread accurate and easy to understand information about health, diets, exercise and nutrition. At StraightHealth.com you can read articles and tips, use the tools and gain a further understand about the world of health.
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How To Lose Weight With Walking
By Kenneth Dockins
"Exercise Does NOT Burn Fat!" What?
This is probably what you are saying or thinking right now. The revelation within this so-called fat burning SECRET lies in this fact: Improving fat loss results requires ongoing fitness awareness and constant weight loss knowledge accumulation.
Unknown to many, physical activity merely serves as a signal for change to take place. For weight loss, this change arrives at the end of the cycle, where fatty tissues enter your body's cellular furnace. Walking is a way to set that chain in motion.
Of course, without exercise or physical activity on your part, the fat burning cycle never even initiates. Nonetheless, it is not the exercise itself that is burning the excess calories.
In fact, up to 24 hours after exercise is completed, your body can easily remain in a metabolic fat burning stage. And this is the goal worth achieving.
What burns fat is your body's demand for energy. Simply put, movement ignites and stimulates that demand.
So, why does walking serve as a powerful fat burning stimulus? And, exactly how can mere walking be so helpful?
Your simplified answer is, the fat burning process relies on lots of oxygen. How this works is that when oxygen remains available PLUS (and place very emphatic accent on the word PLUS) ... you are able to COMBINE lengthy physical activity time periods with your oxygen availability... you literally give your body everything it needs to satisfy great weight loss requirements.
Now, here is the master list of successful fat-burning essentials:
1. Constant, uninterrupted breathing at approximately 119 heart beats per minute.
2. Physical activity intense enough to cause normal sweating, higher carbon dioxide exhaling, and heat generated by the additional energy you are expending.
3. Daily dietary food intake that does not exceed, and even better, is LESS than your daily caloric energy expenditure or output.
Weight Loss / Fat Burn Precautionary Note:
Regarding item number two, Physical Activity, pleas be sure to move strongly enough to sustain your actions without burning sensation or muscle fatigue.
Here is why...
Muscle burn is the primary signal that lactic acid is building up in your tissues. Concerning weight loss, this only happens when your available oxygen supply becomes too short or extremely limited. Your body is already smart enough to recognize that, when you considerably cut down your usable oxygen, you need a different fuel supply source. Your body therefore grabs the nearest possible supply. It can find that other fuel source in your muscular tissues.
This particular exercise-energy or weight loss fuel source has the name, creative phosphate (but you do not have to focus on that right now).
Just know that you need and want a virtually inexhaustible energy supply. Do you know that it is? FAT is the longest-lasting bodily energy supply. The inherent problem, nonetheless, and as you probably already realize, is that fat takes a relatively long time to burn.
As previously noted, muscles start burning almost immediately when exposed to relatively high-intensity activity. Although this is a good thing, the drawback is that you can only perform intensified or high-burst actions for a short time period. And, this particular time cycle is not long enough for fatty tissue to break down, reach its destination, and start burning.
Okay, not let us break down the master list of fat-burning essentials just a bit further, to complement your weight loss wisdom and understanding.
Number One - Constant, Uninterrupted Breathing:
Focus here on continuity because the first 3 to 10 minutes of your workout activity is what you normally spend simply building yourself up to the speed, momentum, or intensity required to enter into your fat burning zone.
You may notice that the average adult needs about 119 heart beats per minute to metabolize or burn fat. That number is part of a range called, Target Heart Rate Training Zones (or, THRTZ).
THRTZ can be slightly lower or slightly higher than 119 BPM (meaning, heart beats per minute). And, that is perfectly okay because your THRTZ consider your age and resting heart rate, as well.
The final, desired, and most ultimate weight loss goal is to shave off as many excess fat calories as possible - both reasonably and safely. This generally means that a higher-intensity activity, sustained over the longest possible time period, will burn off the most calories.
This is a fact you can use to maximize your fat-burn activities.
Regardless of how challenging or difficult a fat-burning task may appear on the surface, you can effectively always take heart in the good news that, within your own, particular target heart rate training zone, you can get up to 10 calories per minute, or even more, of fat burning benefit.
Here, you can easily see how this translates into weight loss progress:
A pound of fat is 3,500 calories. So, working out at your THRTZ for one hour, gets you around 600 calories of fat-burn for one hour of exercise time. Some people do less; others do more. The American Council On Exercise recommends around 3 or more days per week of aerobic physical activity.
Here is the saving fact about weight loss workouts. You can perform them more often because they do not require an off day or rest day. Remember how we talked about sparing your valuable muscle tissue from fatigue and exhaustion?
You do this not only for reasons of safety. A further and also equally ideal benefit from doing this is that you allow yourself to last long enough to completely finish the fat-burning cycle. Your foods, after digestion and initial breakdown, have to become the correct energy substrate types that pass into and through the entire cellular metabolic cycle. The last phase of that cycle is actual fat burning in the mitochondria or cellular furnace.
The output of that transformation produces the sweat, extra exhalation, and energy expenditure in the form of heat itself... these three things constitute the PROOF of successful fat-burning action. From this point forward, you can recognize them as the natural by-products of aerobic metabolism.
Very little fat gets lost in the absence of these occurrences.
Number Two - Physical Activity Intense Enough:
Here, let us provide the most simplified explanation, the one that you can take to the bank and cash in immediately as weight loss reward.
Countless individuals often mistakenly interpret normal activities of daily living as legitimate, fat-burning exercise. The key distinction here is INTENSITY. Simply put, if your action is so easy for you that you exert very little to no sweat, your heart rate remains relatively far below 119 BPM, and your actions cause very little change from your normal breathing... it is highly likely that you are not burning any amount of fat significant enough to register as pounds lost over time.
You have to move with the intensity that fitness progress demands. Normally, going slightly above and beyond your comfort zone is what this entails. The caution, of course, is to stay within reasonably established or medically diagnosed limits.
Finding your target heart rate training zone and using it, is an excellent way to be certain that you are exercising, moving, performing, or working out at an effective and safe intensity level.
Number Three - Daily Dietary Food Intake That Does Not Exceed:
This one is probably already familiar to you. It concerns the food you eat, especially the amount.
And, you can also take food TYPE into consideration, as well.
The bottom line here is that, by the end of each day, you ideally possess a Negative Calorie Balance, that is, if your goal is weight loss.
Negative calorie balance means that caloric energy output from exercise/diet has a total calorie count that is MORE than the food you are eating (which is caloric energy INPUT).
It is perfectly okay to think like a two year old on this weight loss concept. Do the most simplistic mathematical equation in the world, like this...
A - B = C
In other words, CALORIES-IN minus CALORIES-OUT equals TODAY'S BODY WEIGHT.
Today's body weight comes in the form of a leftover or remaining calorie balance that can be negative, positive, or neutral.
To lose weight, you want this number to be a negative number - meaning, you have lost some weight, even if only a minuscule amount, because over time your gradual, small, weight loss increments translate to pounds lost.
Recall that each 500 calories you can burn off (and not put back on via an unaltered eating style)... contribute to an overall weight loss that transforms unused caloric energy into heat, motion, sweat... which comprise successfully metabolized fat.
Now, what about walking? Walking is the virtually IDEAL form of aerobic activity or exercise for masses of people who desire weight loss results with comfort, effectiveness, and convenience.
Walking does not require ball-handling skills, golf-swing or tennis-style form of wrist English; it requires no power-punching or striking technique, nor does it require the ability to breath while one's head is submersed in water, as swimming may require.
To walk and lose weight, one can merely place one foot ahead of the other, over and again.
Repeating this action within the parameters of the items explained in this reading - you lose a significant amount of excess, unwanted calories - enough to burn fat in reasonable, achievable, and measurable style.
The possible calories-burned-per-minute range for walking activities is anywhere from 2 to 13 calories per minute. Find your target heart rate training zone range, and walk within these parameters consistently for about 30 or more minutes per day, at least two, and up to 5 or more days per week, for optimized fat loss achievement.
Kenneth G. Dockins is an expert Personal trainer and Weight Loss Coach who uses American Council On Exercise standards and guidelines to help individuals worldwide to obtain ideal body weight and optimum fitness inside and out. Visit Better-Body.Biz for more info.
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How to Lose 30 Lbs in 30 Days Without Starving or Training Like an Olympic Athlete!
By Stephen James Smith
Losing 30lbs in 30 days seems excessive, especially since most experts suggest losing only 1 to 2lbs per week. But before you dismiss this concept as another fad diet or torturous workout program, please hear me out.
This article contains advanced strategies to lose weight fast. These are the strategies used by bodybuilders and fitness competitors during their competition preparation, especially when they need to lose the last few stubborn kilos of hard-to-shift body fat. These strategies help bodybuilders reduce their body fat percentage into the low single digits; just imagine what they could do for you if you have more than a few kilos to lose!
These strategies aren’t difficult either but they do require discipline and a commitment of time and effort. If you’re willing to commit to these principles for 30 days you will be rewarded with a dramatic loss of weight. After the 30 days is over you can still maintain the weight you lose without having to maintain the principles exactly. However, you can’t expect to go back to your previous lifestyle habits and not expect the weight to pile back on. In order to maintain the weight loss, or better yet, continue it, you must maintain similar habits that helped you achieve the results in the first place. You don’t need to be as strict as you were during the 30-day period but maintaining the habits is essential in achieving permanent results.
If you seriously want to lose more than 30lbs in 30 days then you must perform all of the principles exactly as recommended. Unlike the recommendations in my book, ‘Look good, feel great!’, where you can pick the principles you want to use and ignore the rest and where you can even modify the principles to suit your lifestyle, these principles must be followed exactly as they are outlined. If you want extraordinary results, then you must be willing to put in an extraordinary effort!
I realise that some people may be thinking, ‘But it is impossible to lose more than 30lbs of fat in a month!’ I agree- it is! However, the truth is, it is impossible to only lose fat on any type of weight-loss program. You will always lose a combination of fat, water, stored carbohydrate and some muscle.
Furthermore, most people who want to lose more than 30lbs in the first place are generally retaining excess fluid anyway, so a system that helps get rid of the excess fluid is certainly going to accelerate their results.
Anyway, let’s move on to the strategies. Remember, it is absolutely essential that you perform every one exactly as is outlined. It is only for 30 days so give it everything you’ve got!
1. Perform 30-60 minutes of aerobic exercise morning and night.
Yes, you read that correctly, morning and night- 2 sessions a day… every day! No excuses. We’re all busy, we all feel tired some mornings, but if you’re serious about getting amazing results, then you must be willing to do everything necessary.
When we talk about aerobic exercise, we’re talking about exercise! Not walking around the shops, doing the gardening or doing housework. It must be exercise, which means your breathing rate increases, your face goes red, you sweat, you get tired- simple!
Some examples of aerobic exercise include: walking (pounding the pavement at a brisk pace- not dawdling), cycling (stationary bike is ideal), swimming, rowing, stepper, cross-trainer, aerobic classes, boxing, etc.
2. Use ‘thermogenics’.
There are several very effective thermogenic supplements on the market that can accelerate your progress towards your goal. Those containing caffeine, green tea extracts and an extract from a plant called coleus forskohlii are the most effective. They will boost your metabolism and promote the release of fat from the fat stores. ‘XLR8’ by BCN is a good example. It contains a combination of 7 powerful herbal ingredients specifically designed to boost your metabolism, burn body fat and increase your energy.
Unfortunately though, thermogenics are not ‘magic pills’. You can’t expect to take a couple of thermogenic capsules and then go home and eat pizza and drink alcohol and expect to get results. Thermogenics only work when their use is combined with a good nutrition and exercise program.
Take 1-2 capsules twice a day; once prior to your morning exercise session and once with your lunch. Don’t take them later than 4:00pm in the afternoon because they may keep you awake at night.
Before using thermogenics, see your doctor first and obtain their approval.
3. Do not eat anything for 30 minutes after the completion of any exercise.
As a result of using the thermogenics combined with the exercise, your metabolism will remain elevated for some time after the exercise session is finished. This means your body will burn fuel at a faster rate than normal.
Any exercise causes the body to use carbohydrate (muscle glycogen and blood glucose) as a fuel source. This means that after the exercise is completed the carbohydrate stores in the body are low and the body will be forced to use fat as its fuel.
If a meal is eaten immediately after the completion of the exercise session, the blood glucose level will rise, inducing the secretion of insulin from the pancreas. One of the effects of insulin is to stop fat burning in the body. Therefore, wait 30 minutes (but no longer because cortisol will rise) before having your next meal.
4. Perform a weight training workout 2-4 times a week.
Lifting weights is the most under-estimated way to lose fat fast! Now, before you start saying, ‘But I don’t want to get big muscles!’ or ‘I don’t want to look like a man!’, consider the following.
The main purpose of lifting weights when your primary goal is to lose body fat is to preserve the muscle mass you already have. You see, muscle is the ‘engine’ within which the fat, or ‘fuel’ is burnt and maintaining or even increasing your muscle mass slightly will help ensure your body fat is burnt off efficiently.
If you don’t lift weights, your body will quite happily lose both fat and muscle as you drop the kilos. Lifting weights forces your body to maintain your muscle mass, therefore keeping your metabolism elevated and turning your body into 24-hour-a-day fat-burning machine!
Incidentally, it only takes two 30 minute sessions a week to obtain the muscle preserving benefits of lifting weights.
5. Have 5-6 small meals a day.
One of the most common strategies people use to lose weight is to skip meals. Whilst reducing food intake is certainly an effective way to lose weight, having fewer meals is not the way to go. Many overweight people say, ‘I don’t know why I’m overweight, I only eat once or twice a day!’ Unfortunately, this is exactly why they are overweight.
Having a mild calorie restriction is effective because if you consume less calories than you burn each day you will lose weight- simple! However, skipping meals forces the body to invoke its ‘Starvation Mechanism’ because it thinks it is entering a famine. As a result, the body slows the metabolism to preserve energy. It also increases cortisol output and cortisol is the most powerful catabolic hormone in the body, which means it goes around the body breaking down lean tissue, particularly muscle. A loss of muscle slows the metabolism even further. Skipping meals also results in an increase in appetite, which forces you to eat larger amounts of food when you do eat. In addition to all these factors, the body also increases the activity of fat-storing enzymes, lipoprotein lipase (LPL) and fatty acid synthase (FAS), so when you do eat the food gets stored as fat. All of this results from simply skipping meals!
By having a small meal every 2-3 hours throughout the day, your metabolism stays elevated and your body will happily burn fat all day long. Unfortunately though, most people are conditioned to having large meals and they automatically assume they will put on weight if they have 5 or 6 meals a day. The fact is, the ideal portion sizes for most people are actually quite small and in order to lose weight fast it is essential that you never feel full from a meal but you do feel satisfied.
Also, most people find it difficult to have a meal every 2-3 hours throughout the day because they are so busy with work and/ or family commitments. Here are some suggestions to ensure you get your 5 or 6 meals a day.
• Plan and prepare your meals the night before• Use meal replacements (protein shakes or bars)
• Select foods that are quick and easy to prepare and consume
6. Ensure each meal contains protein.
Protein is a component of all cells and makes up over half the dry weight of the human body. Furthermore, the human body is a dynamic structure, which means it is constantly building up and breaking down tissue. Just imagine a bath full of water. At one end of the bath the plug is pulled out and at the other end the tap is turned on full. The water level in the bath doesn’t change but there are ‘new’ water molecules entering the bath and ‘old’ water molecules leaving the bath all the time. The human body is exactly the same. If the body breaks down more tissue than it builds up, then it is said to be in a catabolic state. This results in the metabolism slowing down due to the loss of muscle tissue.
Having a portion of high-quality protein every few hours throughout the day provides the body with a constant supply of amino acids- the building blocks of the body. This prevents the catabolic state, promotes an anabolic state (tissue building) and therefore keeps the metabolism ‘fired-up’.
If only carbohydrate or fat is consumed for a meal, for example a piece of fruit (carbohydrate) for the mid-morning meal, then the body will still enter a catabolic state because it doesn’t have the building blocks (amino acids) to re-build body tissues. Protein, as its name suggests, is of primary importance.
7. Reduce your intake of high-density carbohydrates.
Most high-density carbohydrates like bread, pasta, rice and cereals cause a rapid rise in blood glucose. This invokes the release of insulin from the pancreas, which in turn stores the glucose. The body stores glucose in the muscles and liver as glycogen and once these sites are full, the remaining glucose gets stored as body fat. Not only this, but insulin also stops the body from mobilising and utilising fat for fuel (burning fat).
So if you want to maximise fat loss, you need to keep insulin to a minimum and the best way to do this is by reducing your intake of starchy carbohydrates without cutting them out altogether. Cutting them out totally is a philosophy of many low-carb diets on the market. However, these are very hard to sustain long-term and may lead to nutrient deficiencies.
Each day, have a small amount (1-2 serves) of high density carbohydrates (bread, pasta, rice, cereals); a moderate amount (2-3 serves) of medium density carbohydrates (starchy vegetables and fruits); and a large amount (5-6 serves) of low density carbohydrates (fibrous vegetables). [For a complete list of carbohydrates, see pages 136-138 of the book, ‘Look good, feel great!]
8. Use Glucose Disposal Agents (GDAs).
GDAs are powerful supplements that can help to stabilize your blood glucose level and reduce sugar cravings. They work by increasing the uptake of nutrients into cells and also by increasing the insulin sensitivity of cell membranes. What this means is that insulin will also be reduced, which makes it easier for your body to access and burn fat as a fuel.
Some examples of GDAs include: chromium, selenium, vanadium, alpha lipoic acid (ALA), corosolic acid, taurine, 4-hydroxyisoleucine (extract from fenugreek) and D-pinitol. BCN’s GI Factor is a good example of an effective GDA. It contains chromium, alpha lipoic acid, fenugreek seed extract and gymnema.
9. Do not have a Treat Day.
Since you are expecting an extraordinary result, it is essential that you put in an extraordinary effort. Accordingly, for the next 30 days you must follow the plan exactly as it is outlined without deviating. This means you can’t allow yourself to indulge in any ‘forbidden foods’. This also means avoiding alcohol for the entire 30-day period. I know this may be hard for some people but let’s face it, it is only for 30 days!
In ‘Look good, feel great!’ we do allow a ‘Treat Day’ once a week, where you can have any food at all for one or two meals but that principle is useful for long-term maintenance. Since we want to achieve maximum results in minimum time, you will need to be as strict as possible and therefore avoid ‘any forbidden foods’ for the entire period.
By committing to the plan and disciplining yourself to see it through, you are ensuring that the results will follow. Plus, the disciplines you create to help you achieve your physical goal will have a ‘carry-over benefit’ to other areas of your life as well.
I wish you the greatest success in achieving outstanding results!
Stephen Smith is the National Sales and Marketing Manager for Body Concepts and has been in the fitness industry for over 16 years. He conducts seminars at gyms, rec centres and sporting clubs around Western Australia as well as for corporations including, Woodside and John Hughes. He is a regular presenter at Weight Watchers groups and lectured for the Australian Institute of Fitness (AIF) for over six years. He also presented at FILEX (fitness industry convention) in 2004. Stephen has written articles for various health and fitness magazines including, Australian Musclemag International, Men’s Health, Muscle and Fitness, Women’s Health & Fitness, Perth Vita and Focus On magazines. After completing a science degree from UWA he wrote his first book, ‘Look Good, Feel Great!’, which is on the topic of weight loss.
His book may be purchased by visiting: http://www.fatburningsite.com/
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How To Burn Body Fat Fast
By Frederik Deglande
If you want to burn body fat fast you need to do it correctly;otherwise your efforts are for nothing. Perhaps you are already busy with losing body fat however there is a great change that you do it wrong. Just think about following a wrong diet or doing exercises not correctly.It is true there are a lot of ways to do it. In the next paragraphs you will discover three proven methods how to burn your body fat fast. If you apply these techniques you will see results without doubt.
Method #1 The morning is exercising time.
I bet the first thing you do in the morning is taking a shower or a breakfast. However if you would like to burn body fat fast you should start your day with exercising. The most well known exercise in the morning is jogging. Of course you can also try something else. Very important is that you do your exercise for at least thirty minutes otherwise is doesn’t have effect. I’m sure you ask you ask yourself the question why should I do exercise in the morning. Here is why. Carbohydrates are your body’s main source of energy. You get this simply by eating. Even while you sleep your body is still active and uses that energy for various bodily functions. I think you got it already if you do some exercises as soon as you wake up. Your body will burn fat instead of carbohydrates. At this moment your body doesn’t even have carbohydrates. Do you see know why it is important to do this even before you take breakfast.
Method #2 Breakfast and meals
Another way to burn body fat fast is by eating breakfast. A lot of people, perhaps you, are skipping their breakfast this is totally wrong. If you eat in the morning your metabolism will work faster then somebody who eat his first meal only in the noon. Make it a habbit to add also fruit to your breakfast. Cereal products are ok but be sure you consume it together with milk. Eating one or two big meals in a day is not the most effective way to boost up your metabolism. It is much better to eat four or five smaller meals during the day.
Method #3 Low calorie diet’s don’t work
The last thing you must do if you want to lose body fat fast is following a low calorie diet. Most low calorie diets do have one thing in common you lose weight in the beginning of the diet but it is not a success plan for the long run.In fact weight loss and weight loss are not the same thing. Yes a person who weights 150 pounds can have a lean body but on the other hand a person who weights 110 pounds can be fat is he/she has a high body fat percentage. I’m sure you have learned something from my three tips.Remember the only person who is responsible for you success is you and only you. I hope this article has given you a start to lose body fat fast however this is not enough you will have to do more research.
When it comes to fat burning burn the fat feed the muscle is the only source you need. This book is written by Tom Venuto a world wide fitness expert. He tells you exactly why diet's don't work and how to lose body fat the correct way. The ebook is jampacked with more than 350 pages of valuable information. If you visit his site today he gives you a free valuable 40 pages mini ebook. More intrested in tips to lose weight instead of fat then visit my blog
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Eight Glasses A Day To Keep The Fat At Bay
By Patricia Zelkovsky
If you've been trying to lose weight and so far you have been unsuccessful in doing so, you may need to drink more water. Surprised? Well, consider this: without sufficient water the kidneys cannot function properly.
This is significant because the role of the kidneys is to remove waste matter from the blood which it excretes in water as urine. This function is so essential to our very survival that if the kidneys are not getting enough water to perform i's function, the liver will step in to begin to handle some of the work load of detoxifying the body that the kidneys would normally take care of.
The liver is the largest internal organ in the body. One of its main roles is to metabolize fat. However, if the liver has an added work load to perform because the kidneys are not able to perform their job due to insufficient water, the liver will not be able to perform its role properly. This, in turn, leaves more fat in the body and weight loss will not occur.
Furthermore, many overweight people believe that when they drink more water it increases their water retention. However, quite the opposite is true. Increasing your water intake will actually reduce your water retention. The reason for this is simple. If your body believes that it does not have enough water, it will go into survival mode and begin to retain water in places such as your hands, feet and even face. However, when you begin to drink enough water and your body senses it has enough, it will begin to release the water that it has been retaining.
Additionally, a person who is overweight needs more water than a person who is not. This is because an overweight person's body has more fat to metabolize than a thin person. Drinking more water than you're used to, therefore, will help you to flush fat from your cells faster. Not only that, but drinking more water aids in alleviating constipation by flushing waste matter from your colon. Again, if the body perceives that it is not getting enough water, it will begin to withhold water from your intestines, which can lead to constipation. Increasing your water intake alleviates this problem and helps you lose weight effectively.
In summary, if you are trying to lose weight, water is essential to your weight loss success. Maintaining optimal hydration levels enhances the proper function of all of your organs and thereby increases your chances of successful weight loss.
Patricia is a health focused content author, today helping you learn more about the importance of hydration and weight loss. For more great Weight Loss, Diet and Fitness Tips and to pick up free fitness ebooks and reports please visit Patricia's site at http://www.squidoo.com/weightloss-dieting-fitness/
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How To Use Your Muscles To Burn Calories
By Kylie Hong
It important it is to get your body physical and aerobically active always. You need strength training, weight lifting, aerobic exercise and flexibility for your total health and fitness.
Many people often believe that doing some form of regular aerobic exercise is all they need to stay fit and strong. We now know that we need to combine weight lifting and aerobic exercise to keep us healthy and fit.
Joe have lost at least 14 kilos and kept them off for five to 10 years. How did he do it? He exercised every day. He burned more 2,800 calories per week, or about 400 calories daily, with exercise. When you do brisk walking it burns 100 calories, and walking was the most popular mode of aerobic exercise, counting for 1,000 calories per week of caloric burned. The other weekly 1,800 calories were burned up in cross-training with other forms of aerobic activities such as biking. Aerobic activity alone is not enough. You need to lift weights.
The truth is that you have to lift weights. You might not have called it strength training but what do you think quickly lifting up your 15 kilo son or daughter away from that hot oven is? You have spent years hoisting children and packing boxes, book bags, briefcases and grocery bags. These activities are much heavier than anyone’s beginning weight workouts.
Muscular strength is so important because it is one of the primary factors involved in boosting your midlife metabolism. Muscles are like a fat burner. They help you burn more calories even when you are at rest and help you stay metabolically warmer. Because muscle is so metabolically active, any loss of muscle tissue reduces your resting metabolic rate. Without regular strength training to build and maintain muscle mass, your body's metabolism cools down over time and burns fewer calories.
Aerobic exercise improves cardiovascular fitness, but it does not keep you from losing muscle tissue. Strength training with weights increases muscle mass and decreases fat.
There are a number of factor that will reduce your muscles mass.
Between the ages of thirty and eighty, the overall strength of your back, arm, and leg muscles can drop as much as 60 percent. This largely reflects a progressive loss of muscle mass at an average rate of 4 percent per decade from ages twenty-five to fifty, and 10 percent per decade thereafter.
As you advance with age, your fitness level will reduce and cause your decrease in strength.
Ageing muscles are also more prone to injury and takes longer time to recover.
Protracted healing lengthens the period of immobility due to pain; if this period is long enough, normal strength may never return. Newly weakened muscle will be more vulnerable to future injury.
Now the good news.
There is also a growing body of research evidence which shows that exercising at a sufficient intensity can increase strength in your muscles just as effectively as in younger individuals. Most heartening of all is research documenting the substantial benefits of training with weights. The bottom line is that it is never too late to improve your muscles. Adding weight lifting to your life make you fit into your clothes better and quicker than if you only did aerobic exercise.
Weight lifting shapes you like nothing else.
Kylie Hong is a fitness enthusiast.You can obtain your exclusive report on Atkins Diet at http://www.healthfitnesssecret.com/atkinsdiet.htmlIf you like to have a mean and lean 6 pack abs, click here: http://www.healthfitnesssecret.com and discover the easy secret.
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Tips On How To Lose Stomach Fat Fast
By Nitin Vyas
Diet Control is the keyword when we talk about losing stomach fat; however most of the people take it as starving which is WRONG. Diet control only means checking your food habits in way that you get rid of the extra fat from your body without having to do away with the nutrition. Starving can never be your solution, in fact you may find yourself surrounded by many other problems if you starve yourself and end up gaining more fat and flab over your tummy than loosing it.
It is common to see that during weekends you end up consuming more calories than on weekdays just because of extra alcohol and extra eating. The next day you want to compensate your extra eating because you have a guilty feeling and you plan to starve the whole day. Now, this is the worst thing you do. Just because you starved the whole day , you’ll feel more hungry at night and chances are that you will gobble up everything that comes your way, ending up eating more than you eat usually. And to bring it to your attention, most of your calorie intake should be done during the day.
My grandfather had a theory which if followed can help everyone in this world. Now he never said that you should starve.
Read it carefully!
1. Breakfast like a King ( Heavy breakfast)
2. Lunch Like a Minister( Normal Lunch)
3. Dinner like a pauper ( As light as it can get)
Now this theory is very simple to follow and if you follow this religiously you will never gain weight at the first place.
Below are some tips on how to lose stomach fat which if followed can be very helpful. All these are Diet tips but while following them you should know that skipping meals will never be helpful.
You will never gain weight by eating right. The only thing that increases your fat content is wrong eating habits.
1. High Protein Diet: Suppose your body weight is 70 KG. You are advised to eat 70 grams of protein daily. This seems a little complicated but is easy. Egg White is a great source of protein. The egg-white of one egg has 4 grams of protein in it. So if you eat 5 eggs (only egg white) 20 grams of pure protein goes into your body. You can also buy some good protein powder which can be taken twice a day. Each scoop of protein powder normally has 22 grams of protein in it. This way you can easily get extra protein that will help your muscles grow and cut down the fat content in your body.
2. Eating every 3 hours: Now this sounds a little awkward but I am not asking you to eat full fledged meals every three hours. All I mean is that you do not starve yourself for too long. Suppose you had your break fast at 9. AM, take your lunch between 12- 2:30. Then between 3- :30 have your tea with a couple of cookies, have a sandwich or something in the evening at 7 PM and then at around 9-9:30 have your dinner. Make sure your dinner is the lightest meal of your day and breakfast in the morning your heaviest.
3. Right Exercise: Exercise at no point can be ignored. You should follow a routine without fail.
For those who already have extra amount of fat stored on their stomach, they should either do aerobics or other cardio vascular exercises like jogging, cross trainers, skipping etc. You should also do weight training to develop your muscles. Make sure you work on your abs and side abs ( love handles) on alternate days.
Following this simple advice you will see great improvements in your body.
Nitin Vyas was a fat guy untill his granfather once checked him and gave him some useful tips. I have shared these tips on how to lose stomach fat and think you will like them as well. I reduced many kilos and now have a great body to show off. You can check more information by visiting this page http://www.squidoo.com/howtogetridofyourlovehandles/
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Avoiding Empty Calories with a Low Carbohydrate Diet
By Darren Williger
Even though it has been several decades since the late Dr. Robert Atkins created his self-named low carbohydrate diet, it was only in the late 1990s and early 2000s that the Atkins diet took the weight loss world by storm. Millions of people rode on the low carb bandwagon and nutrition experts were appalled. The uproar over the diet is understandable; after all, it went against all the principles of the medically accepted and traditional low fat regimen, which had been the norm for years.
Simply put, going on the Atkins diet – or “doing Atkins” – means that a person has to drastically cut down on his or her intake of carbohydrates, especially those found in starchy foods. People find that this can be difficult, especially those who have become accustomed to consuming food like bread, potatoes, cakes, cereals, and pasta regularly for years. On the up side, protein-rich foods are not only allowed on this low carb diet, they are actually encouraged. So there’s no need to give up mayonnaise, butter, pork, beef, fried food, and many others that are off-limits in low fat diets.
There are four phases in this diet. The first stage, called Induction, requires the dieter to reduce his or her carb intake to 20 grams per day for two weeks. Carbohydrates should be acquired from vegetables, so the usual starchy baked products and fruits are forbidden during this period. After Induction, you are allowed to gradually increase your intake of carbohydrates until you reach your carb threshold, or the amount of carbs you can safely eat without gaining weight. For many adults, 60 to 90 grams of carbs per day is the limit. With this diet, you count carbs, not calories.
The Atkins premise is that carbohydrates, which our bodies use for fuel, are the culprits responsible for weight gain. Excess carbohydrates increase blood sugar levels, which in turn make us feel hungry in a short amount of time after a meal. An increase in your blood sugar can also trigger the pancreas to create more insulin, which in turn influences how the body converts carbs to fats, which are manifested in that paunch or those love handles. This extra weight can lead to many health problems, including diabetes and heart disease.
In addition to helping a person lose a significant amount of weight in a short period of time, a number of clinical studies have shown the Atkins diet to be beneficial in the reduction of the so-called “bad cholesterol” that can lead to heart disease. In addition, other studies suggest that the diet has at least a positive short-term effect on diabetics, and anecdotal evidence states that it is also instrumental in relieving the symptoms of disorders such as polycystic ovarian syndrome.
One thing that the critics praise about the Atkins low carb diet is its education of people about being picky about foods; to avoid junk food and those that contain nothing but sugar and empty calories. Another aspect of the diet that meets with expert approval is its encouragement of exercise. It still follows the basic tenet that if you take in more than you burn, you will still gain weight, no matter what diet you are on.
One relative difficulty that reduced-carbohydrate dieters complain about is food boredom.
Perhaps this was a problem in the early days, but not so anymore. Today, there are plenty of “mock” foods patterned after regular dishes like pancakes, mashed potatoes, cheesecake, muffins, and the like – but without the carbohydrates and sugar. If you have a craving for something sweet, you can still eat candy bars, cakes, and chocolate products that are sweetened not with sugar but with sucralose.
Weight loss on this low carb diet is quicker than that observed on low-fat diets, but remember that you should not shed pounds too rapidly – 2 to four pounds a week is the average. And to make sure to take the necessary dietary supplements to make sure that you are getting all the nutrients you need to stay healthy while losing weight. You should also remember to drink plenty of water. This will help flush waste from your body and assist it in the burning of fat as the major source of fuel.
Going on the Atkins diet can help you in your weight loss efforts if you follow the basic tenets: don’t overeat (eat only until you feel satisfied); don’t under-eat (eat whenever you feel hungry); exercise; be realistic. You should not aspire to be razor thin. Rather, aim for your ideal body weight and stay healthy on your way there.
Darren Williger is an over-caffeinated, low carbohydrate eating, winemaking enthusiast who writes for caffeinezone.com, mylowcarbpages.com, and homemadewine.com.
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Eating For Energy - It's Not Just What You Eat But How You Eat!
By Annette Colby
Brain fog. Fatigue. Exhaustion. We all have those no energy days when we just want to stay in bed all day. It is common to grow weary now and then. However, do you find that you are tired all of the time? Does your lack of energy have you feeling that you just cannot be bothered to do the things you usually enjoy? You cannot lead a happy, vibrant, and flourishing life when you are feeling drained. If you have constant sluggishness, your problem could be tied into your eating style and habits. Here are some tips on how to get involved in your eating and beat those no energy days:
1. Transform Your Eating Style
Food is a source of nourishment and its function is to produce energy and maintain life. However, it is not just important to eat good foods, it is important to eat in a manner that supports your life and joy. Have you ever stopped to notice your eating style? Do you really love food as much as you imagine? Do you allow the joyful energy of your life and the energy of food to connect and co-mingle? Consider what your eating style says about how much energy you allow for yourself. Take a moment and examine your attitude towards food. What are you eating? How are you bringing energy in? Here are a few examples of different eating styles to get you started:
• Gulp down your food in a hurry or eat on the run?
• Wolf down your food because you are starving?
• Heap mounds of food on your plate?
• Put another bite into your mouth before finishing the last one?
• Shove food in quickly, often using your fingers and standing up while eating?
• Engage in emotional eating?
• Eat unconsciously without tasting, noticing, or savoring your food?
• Is your life over-scheduled and your eating style chaotic and haphazard eating?
• Member of the clean plate club?
• Careful eater – analyzing every morsel for health and weight?
• Skip breakfast and other meals, then eat all night?
• Professional dieter?
• Forbid sweets, but then eat them with a vengeance?
• Other ____________________________________
What does your eating style say about who you are, how much energy is available to you, and how you live life?
2. Cooking For Energy
Getting involved in cooking your own food keeps you energetically involved in the process of life. Eat at least two fresh, home cooked meals each week. When you cook, you realize that your life, your body, and your joy are a priority. You make the time for what is important to you. Cooking for yourself and enjoying the process activates both your own energy and the healing, invigorating energy available to you from food. The life energy of food is available to in part through digestion, but taken in through your senses. As you prepare the food, feel the food between your fingers, listen to the crunch of the fresh vegetables, and inhale the aroma of the meat sautéing. Breathe in all that food has to offer and take in the life energy of food that is in the colors, aromas, and sounds.
3. Be Grateful for Food and its Origins - from the Heart
How you eat is as important, if not more important, than what you eat. Food is more than just calories for the body. Food simultaneously connects you to life and spirit. To cultivate an attitude of gratitude, take a moment and be truly grateful for the life that both plant and animal based food gave so that you may thrive. Smile and appreciate this little moment of grace. To the best of your ability, feel gratitude for the meal you are about to eat. By opening up to it, you can fully experience it and receive the energy that energizes your body, mind, and spirit.
4. Eat When You Are Settled
Even foods that are supposedly good for you can leave you feeling unfulfilled and un-energized if you eat them in a chaotic, busy environment. If you talk on the phone, loose yourself in television, or conduct a business meeting over lunch, you eat without awareness. Eating well includes eating in pleasant surroundings and being calm, settled, and ready to eat. When you are eating, turn off the electronic devices and eat with someone you care about – even is that person is yourself. Set aside your other responsibilities and create relaxation and receptiveness around your eating. Slowing down and enjoying eating activates the energizing, vital feeling that food is able to offer. When you relax you can taste your food and listen to how your body is responding to the foods you are eating. Become aware of those responses and you will know what foods increase your overall satisfaction and energy.
5. Create Atmosphere
It takes more than just food itself to energize your life. The right atmosphere can help you relax and feel good. Atmosphere is made up of everything that makes an impression on you. Look at your furniture, decorations, music, lighting, orderliness, plates, and napkins. Notice the information you receive from your five senses about the “feel” of your eating area. Is youreating space clean, uncluttered, safe, and a place in which you can breathe and feel nurtured?
Design an inspiring holistic eating atmosphere to fit your needs, tastes, and personality. Perhaps you feel more alive eating in a vibrant, colorful, and light-filled room. On the other hand, perhaps you need a quiet atmosphere, intimate with warm and gentle colors where you rejuvenate while eating. Also, give some thought to your furniture, making sure your table is the right size and that your chair is comfortable and inviting.
By slowly adopting these ideas, you will develop a new relationship with your food, with your body, and with energy itself. Wholesome eating is an act of love for life. When you eat with love and prepare your food with love, you will have more energy than you ever imagined possible!
Dr. Annette Colby, RD, a.k.a. The “I Love My Life!” Expert, helps people turn difficult emotions into joy, release stress, end emotional eating, and move beyond depression into an extraordinary life! Spark an amazing relationship with self, body, and your life! Access hundreds of content filled articles and a F*R*E*E subscription to “I Love My Life!” newsletter at http://www.LovingMiracles.com
Miracles@AnnetteColby.com
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