How to Lose Body Fat - Change Your Lifestyle to Keep the Weight Off
By
Jenni KeralaHave you ever tried different dieting methods, and nothing seems to be working for you? This may be a familiar situation for people who are experimenting with different methods on how to lose body fat. If you are one of them, there just might be a need to change your lifestyle.
Change the way you eat. This is the operative concept here. But this is no walk in the park, mind you. It takes a lot of hard work and dedication to complete the whole process. Many people take in foods that are quite the opposite of healthy. These include sodas, French fries, burgers with so much grease, processed pasta, potato chips, donuts, and breakfast cereals.
Yes, you read that right: breakfast cereals. Cereals have high sugar content, not to mention the additives that come along with every box! Cutting down on these unhealthy foods is the first conscious step in losing body fat.
Eating small meals as often as 5 to 6 times a day is also an essential here. These small meals should be taken in 3-4 hour intervals. More importantly, these meals should be comprised of lean proteins, such as skinless chicken breast, fish, egg whites, and lean ground beef. Complex carbohydrates should also be included in your meals, such as rolled oats, red potatoes, barley, sweet potatoes, and black rice.
Fruits and vegetables, of course, should also be included. It helps to have combinations of these meals. For instance, the first, third, and fifth meals can include complex carbohydrates, lean protein, and vegetables. The second, fourth, and sixth meals, can include lean protein and fruits, such as green apples. There are endless possibilities when it comes to combinations of these meals. Making combinations for your meals would definitely make the whole process more interesting for you. Water is also a very, very important element in your diet.
Another important step is to include cardiovascular activities in your lifestyle. This should be done in a regular fashion. These cardiovascular activities do not have to be very rigid, you know. A simple structured weight lifting program for 20 to 30 minutes for a minimum of three times a week is a step closer towards shedding off excess body fat and increasing your fitness. In place of body fat would be lean and mean muscles for your body! However, you might need to enlist the services of a professional trainer, so that the appropriate weight lifting program would be given to you.
The last step, which is the most important, is your very own conscious effort. You should be responsible in planning your schedule for meals and workouts. Aside from that, you should always stick to your game plan too. For people who know these steps on how to lose body fat, this is actually where a lot have failed. Thus, take conscious effort in implementing this step in your new lifestyle.
If you're looking for a diet plan to help you burn fat while maintaining your muscle, then you should look into
Burn the Fat, Feed the Muscle. It is a very effective fitness & diet program designed to help you change your lifestyle. The complete review is online at
http://dietinspector.com/For more great weight loss tips, sign up for the
Weekly Weight Loss Tips newsletter and also get your free copy of the Diet Kick-Start Guide.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
http://www.ebooks4selfhelp.com/-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Give In To Your Cravings and Still Lose Weight
By
Robin BoddyYou've been dieting all week, you've been disciplined and determined, but suddenly the urge to splurge is more than you can bear. The enticing thought of your favorite snack lures you to the kitchen and forces you to struggle with your willpower. The battle for the survival of your weight loss efforts is in jeopardy. The good news is you can indulge without risk of increasing your weight. Forget denial and deprivation, you can still enjoy your favorite snacks with a few simple alterations to your normal routine and some lifestyle tips. Cravings are a fact of life, we all have them. Some of us love chocolate others love creamy, smooth desserts such as ice cream. There are those who crave the comforts of macaroni and cheese or mashed potatoes. Whatever your desire, we feel your pain. Cravings are real and they can become a big problem when indulging gets out of control. The good news is that it doesn't have to.
The following plan alleviates guilt and prevents the cycle that leads to overeating. Deprivation and denial only leads to over eating, small indulgences do not. Start adding pleasure, not pounds, by following these tips.
Plan ahead. The bottom line of any successful weight loss plan is: calories burned must be greater than calories consumed. Figure out how many of your favorite junk foods would be enough to satisfy you and plan them into your weekly calorie count. Plan for your favorite snack every day, about 150 cal, the equivalent of a one ounce chocolate, one McDonald's ice cream cone or 15 Lays potato crisps, this will eliminate feelings of deprivation which can lead to binges. If you don't make your favorite foods forbidden, you increase your willpower automatically.
Simply think of these foods the same way as any other food. Make them part of your food plan and focus on moderation. If your daily meal plan is nutritious and balanced, indulging in moderation won't be a problem.
Timing is everything. Choose a 100 to 150 cal snack if your next meal is in within one to two hours, choose a 150 to 200 cal snack if your next meal is longer a way than that.
Think small. Portion control is crucial. Bite-size bits still satisfy your cravings but won't ruin your best dieting efforts. One of America's unhealthiest trends is super sizing; so don't take advantage of more for less, that may save a few pennies but causes you to pack on extra pounds. Measure your portions in advance. Don't sit down with a container of ice cream or a bag of chips and then feel guilty when it's all gone.
Identify your craving. Snack wisely by choosing the item you are really craving. Identify your craving and find a snack that suits it. Don't try to satisfy your craving with something other than what you truly want. Substituting dried fruit when you're craving chocolate won't work, you'll probably end up eating the chocolate later and then you'll have doubled your calories. Follow your instincts the first time around, period. Indulge in moderation and you'll save yourself calories and fat.
Make sure it's worth it. Ask yourself: is this snack worth the fat and calories? If the answer is a resounding yes, then go for it and savor every morsel. Then drink some water or herbal tea.
Some of us confuse thirst for hunger. After you drink, wait 15 minutes and ask yourself if you're still hungry.
Never skip meals. Eat every three to five hours or try six smaller meals per day. Try adding nutritious snacks to regular meals. Timing your meals will help regulate blood sugar levels and possibly ward off cravings.
Pay attention to snacks. Put your snack on a plate and eat without distractions. Don't multitask or eat while watching TV, reading or driving. This avoids mindless snacking and unconscious eating. When you concentrate on this snack you're craving, your satisfaction level will go up.
Learn the secrets of substitutions. Some of your favorite indulgences can be fulfilled in lower calorie, lower fat versions without making you feel like you've settled for less. Incorporating these foods into your meal plans is easy and the best part is, you'll still have the flavor without the calories and fat. Smart substitutions are small changes that can really add up to pounds lost. Remember a few chocolate kisses or Oreo cookies is not the end of any diet plan. Small indulgences are not cheating. They are part of a healthy eating program that includes variety, balance and moderation. Incorporate your favorite foods into your daily plan and you'll never have to cheat again..
More tips and information about the
best way to lose weight can be found at
http://diet-weight-loss.best-info-on.com-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Weight Loss And Hypnosis - Does It Work?
By
Joey PinkneyIn order to prevent a legion of weight-related illnesses, it's of maximum importance to take hold of your weight right away and ward off adding even more pounds now that you're becoming older.
If you're packing twenty or more pounds of excess weight, here is a short list of potentially deadly conditions you're at greater risk suffering from:
diabetes
high blood pressure
coronary heart disease
endometrial cancer
obstructive sleep apnea
breast cancer
If you're one to avoid exercising at any cost, guess what? LAck of exercise only multiplies the risk of suffering from the things in the above list of afflictions. Plainly stated: being overweight is bad, but being overweight and not working out in the least is much, much worse.
Living a inactive lifestyle while being fat only positions you to be in higher jeopardy of cardiovascular disease and other illnesses. And, if you already have a medical condition such as high cholesterol, being overweight positions you at higher risk for complications.
Even modest quantities of weight loss can ameliorate your overall wellness. Loss of a meager 10% of body weight can keep down blood pressure, high cholesterol, triglyceride, and high blood sugar levels. E.g., if you weighed 300 pounds, getting down to 270 would make you significantly fitter.
The good thing is that the process of losing weight doesn't have to be brutal. Nowadays, there are a lot of procedures at your finger tips that can contribute and effectively facilitate your weight loss. One of the noted procedures in losing weight is slimming down through hypnosis.
However, numerous misconceptions have come up with respect to the practical application of hypnosis in slimming down. And because it doesn't call for drugs or any kind of medicines or surgical operations, a lot of people are inclined to think that losing weight through hypnosis appears to be among the safest weight loss program.
To know more about hypnosis and its effects on slimming down, here are three very important truths that will give you insight on what it can do to your body weight.
1. Hypnosis can be imminently risky if not done the right way and not applied by people who are highly disciplined with the genuine concept of hypnosis.
More people tend to believe that hypnosis won't present impending risk to their wellness. It's crucial for you to realize that the individual who will arrange the process is a highly-skilled professional that knows what factors to look at prior to executing the procedures.
2. Hypnosis cannot exclusively get rid of extra fatty tissue from the body and, consequently, cause somebody to lose weight.
Most wellness experts argue that hypnosis should only make up a piece of a complete process. It should never be exploited as an exclusive weight loss procedure.
Furthermore, one session of hypnosis will just have very marginal results on a person's weight. When slimming down, hypnosis paired with psychotherapy will be more efficient than hypnosis exclusively. This is because hypnosis is just a state of deeply relaxing the mind, in which one can still be in control of his or her own body.
3. Hypnosis is one way of getting into the subliminal state of a person. When you're in a "hypnotic trance", your body is more sensitive to suggestibility because of its heightened state of concentration. However, this doesn't necessarily mean that through hypnosis, you are able to "reprogram" your mind just using hypnosis.
Actually, hypnosis can only run the range from being an untroubled relaxation condition to a proper initiation when managed by a professional hypnotists. Therefore, it shouldn't be looked at as being supernormal and witching in its effects. Put differently, it just helps you enter the "weight-losing zone". Boiled down, you had better be mindful that hypnosis isn't an effective process in slenderizing when applied alone. It's more of a facilitator of several treatment techniques.
Consequently, it should be blended with your other weight loss management programs to be more efficient in making you drop off excess weight. In that way, you are able to drop off more weight with a more mellow and rested frame of mind.
Joey Pinkney is a freelance writer. His website,
http://JoeyPinkney.com is where he posts most of his articles. He is currently researching and writing about weight loss.
If you are looking for a great weight loss program, check out his article "An Honest Review of Fat Loss 4 Idiots" at
http://joeypinkney.com/healthier/an-honest-review-of-fat-loss-4-idiots.php You can lose up to 9 pounds every 11 days following this weight loss program that is based on the foods you like. It has my highest recommendation.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Burn That Fat - The Fast Easy Way!
By
Jim KeayesHere's what I think:
I wanna burn that fat the fast easy way!
If they tell me that it's going to take 10 months to lose 10 pounds then I don't want to go there!
I mean... gimme a break!
It may be slow and steady and easy on my body but it's going to take years to lose any appreciable number of pounds.
I guess if it was one pound a week and you could rely on it happening then it might be OK... that way you'd be losing 50 pounds in a year; which is OK if you've only got 50 pounds to lose.
But what if you want to lose 100 pounds or more... what then; what's the plan for that?
I think we have to see some serious results quickly or we'll lose hope real fast. I think something like 10 pounds in the first 10 days sounds like a reasonable plan and then 2 pounds a week forever, until you've reached your target weight.
And another thing... it should be easy!
I mean, I don't want to be going around feeling hungry all the time; hanging on by my fingernails as I struggle to resist the temptation to grab a quick delicious high carb snack!
Been there... done that!
So here's the scoop... the trick is to first get rid of that carb craving. Anyway you do it is good, but if you can find a way to do it without feeling hungry then you're on a roll.
That carb craving is your major enemy!
This is what has defeated you in the past and it will defeat you again and again until you find an effective way to get rid of it so you aren't continually challenged to fall off your program.
Let me show you how to do that.
I can show you how to get this started in just 5 days! You'll lose 5 pounds in 5 days or 10 pounds in 10 days and you won't be hungry!
I have recently written a book entitled "Lose Weight - Never Go Hungry" which lays out a plan for overcoming Carbohydrate addiction and losing weight.
You can download it FREE here:
"Lose Weight - Never Go Hungry"-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Burn More Fat by Breathing Deeper
By
Jonni GoodCan something as simple as breathing make a difference in how many calories your body burns? Yes, and there are at least two reasons why.
First, deep breathing has long been used as a relaxation technique, and the more you relax, the fewer stress hormones you have coursing through your bloodstream.
Stress hormones, including cortisol, prepare your body for fighting or running. To do that, they shut down all systems that are not needed for immediate survival, as though you were under attack. Since you are not (I hope) under attack, you want all your systems running at optimum level.
More oxygen, less stress, and more relaxation allows your body to work more efficiently, even at rest. You can get all that just by taking the time to breathe deeply.
Second, it takes oxygen to burn calories, just as it takes oxygen to burn anything else. If you ever started a campfire you know the fire will start faster and burn hotter if there's plenty of air. The digestive process needs oxygen, too - parts of the stomach lining use more oxygen than any other tissue in the body.
One of the reasons why exercise helps you burn more fat is that you take in more air when you're exercising. When you exercise regularly, your body will quickly become used to the increased amount of oxygen that is available to it, and will learn to use some of the "extra" oxygen to burn stored fat as fuel.
The China Study, the largest nutritional study every performed, found that Asian citizens often ate many more calories than Americans, but weight less. This may be due to the fact that the people studied in Asia have more physical jobs, so they exercise more.
Another factor is the types of foods they eat, with many more calories coming from fruit, vegetables and grains, and almost no calories coming from animal-based products. They also tend not to consume cow's milk, which contain natural growth hormones intended for calves instead of people.
However, another common habit among Asian people is the use of deep breathing exercises and meditative physical movements which increase their daily oxygen intake.
Marc David, author of The Slow Down Diet, believes it's possible to get much of the fat-burning benefits of aerobic exercise simply by getting more air. This includes starting your meal after taking some deep, relaxing breaths, and eating slowly so you can take a nice full breath of air between bites. Between meals, it's fairly easy to stop and take a few lung-filling breaths at your desk or while doing housework.
You can improve the quality of your breathing exercises by increasing the amount of oxygen in the air you breathe. Most inside air has less oxygen than outside air. This is especially true in the winter when doors and windows are closed against the cold, and in office buildings without operable windows.
If you can, open a window. If you can't find a window that opens, and you're breathing recycled air, make sure to get outside for a few minutes as often as you can. It will not just help your body burn more fat - it will also help you stay awake and alert, without resorting to another cup of coffee or a candy bar.
Jonni Good has been writing popular online articles about health and weight loss issues for over seven years. You'll find more of her
easy fat burning weight loss tips on her blog at
http://howtothinkthin.com/blog/-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Stomach Exercises To Lose Belly Fat - The Easy Way To Burn Fat!
By
Colin LinnettA major complaint of people who want to look more fit is how they can lose there belly fat. Specifically, a huge amount of people have trouble with "love handles." Far from lovely , which are deposits of fat that take up residence on the sides of your lower torso, around the external oblique muscles. Traditional crunches and sit-ups will not do much for this , as they mainly work the abdominals and not the obliques. The good news, however, is that there are a few stomach exercises which specifically target the obliques, helping trim love handles and in turn, burn the belly fat.
Below is a couple of basic exercises to help you burn the fat:
Side Bend
A simple exercise, side bends are also the most effective method for losing belly fat. Start by standing upright. Position your feet shoulder width apart and bend your knees slightly. Lower your whole torso to one side, then back to the other. Lean only side to side, not backwards or forwards.
Torso Twist
This stomach exercise is also effective at reducing belly fat, and is good to do right after the side bends in your routine, as it is also done in a standing position. Again, with feet shoulder width apart, slowly twist the body to one side, then to the other. The key here is to twist from your torso, not from the hips. As much of the twisting work as possible should be done by your oblique muscles, not your hip flexors. Keep your torso upright with no bending.
Side Crunch
The next two stomach exercises require you to get off your feet and lie down, preferably on the floor or other flat surface. Use a mat or towel as a cushion if you have a particularly hard floor to work with. Lie down on one side. For simplicity, let us say you are on your right side to start. Bring your right arm across your waist so that your right hand comes to rest on your left side. Touch your ear with the fingertips of your left hand, so that your left elbows winds up pointing straight upward. Lift your shoulders up off the floor while simultaneously raising your left leg to height of about twelve inches (30 cm). Contract your obliques as you do this. Hold for a few seconds, then gently lie back down. Do this for an entire set, then switch to the right side.
Seated Knee Drop
First, position yourself on the floor so that you are resting on your hipbones (not sitting on your butt). You can put your hands on the floor behind you to keep yourself stable in this position. Bend your knees so that your feet are flat on the floor. Put your ankles together. Now lower your knees to the right. Your feet will roll on to their sides, but should remain on the floor. Continue this lowering move until your knees are about six inches above the floor. Hold for one second, then go back up and down to the left side. Move slowly and under control, using your stomach muscles rather than momentum to raise and lower your legs.
As with any exercise you should consult your doctor before trying them out,especially if you have any recent or long term health problems.
If you would like to learn more ways for you to achieve weight loss from around the stomach and lose belly fat then please feel free to visit my excellent blog which gives tips and advice in all areas of stomach weight loss and in particular belly fat.
I have been reviewing and researching weight loss and in particular Stomach weight loss for some time now.I have recently set up a excellent blog called Burn The Belly Fat,which concentrates on a large selection of stomach weight loss and offers excellent tips and advice on all aspects of weight loss,in which I,am sure you will benefit from.
Please feel free to visit my Blog at
http://burnthebellyfat.blogspot.com/-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
How To Get A Flat Stomach The Right Way
By
Richard LauroIf you're a consistent exerciser, you still might have a flabby stomach. Hey, you might have lost weight on the scale and you may even look good in clothes, but you're not getting the lean sexy stomach you expected. Your main goal was to lose belly fat. So, can somebody show me how to get a flat stomach? Yes, I will show you in this article how to get a flat stomach the right way.
First you must eat a healthy balanced diet that consists of lean protein, carbohydrates, and healthy fats. The type of carbohydrates you eat should come from complex carbohydrates. Such as oatmeal, brown rice or sweet potatoes. Combine these slow release carbs with fibrous carbs like broccoli and green beans, Most of your protein should come from white meat chicken, turkey, fish and lean red meat. Try not to eat too many fruits; although they are healthy they are a form of sugar that can hinder your fat loss.
Secondly If your not lifting weights you must start immediately, your workout should consist of supersets and should last anywhere from 15-30 minutes. This type of workout is best when trying to lose fat fast and get a flat stomach. If you want to double your results perform high intensity interval cardio right after weight training session. You should do this type of cardio for 10-15 minutes.
The final step on how to get a flat stomach is to figure out how many calories you should be eating. Simply multiple your body weight by twelve. The answer to this calculation is the number of calories you should eat each day. Choose one day out of the week and eat an extra 200 calories. This will help speed up your metabolism. No junk food please, the calories should come from the foods mentioned earlier in this article.
Discover the Secret Method Busy Women and New Moms Are Using to Burn off "Body Fat" and Get Their Body Back with Fun, Fast Workouts You Can Do Right in Your Own Home Learn more about this unique, step-by-step course at:
http://www.fastworkoutsforwomen.com-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Walk Away the Pounds Breakthrough 6 Day Weight Loss for People Who Hate Gyms
By
Naweko N San-joyzGym owners LOVE January. January is the month when overweight folks promise themselves, "This is the year" they'll lose that extra 20 pounds. Meanwhile, gym owners bet against the likelihood of those dieting dreams coming to fruition. So, around mid-February, the "crash-dieting" crowd at the gym fizzles out while those folks who found some reason to keep regularly going to the gym see results.
You do not need a gym membership to lose weight. All you need is one good reason to move your body. Then, just start walking and eventually the pounds will slither off your fanny.
Case and point: Back in 2006, researchers asked a few overweight folks to walk a measly extra 2000 steps each day. Somewhere between parking their cars at the far side of the Wal-Mart parking lot, taking the stairs, and actually walking to cart-return instead of leaving the cart in the parking space, these people burned between an extra 300 to 1000 calories a day. (Please think about this the next time you are debating about where to leave your shopping cart.)
Meanwhile, these folks did not eat more food, or "reward" themselves with chocolate or junk food for having walked those extra 2000 steps. Ultimately, these promenading guinea pigs actually lost weight without thinking about it.
On average, you need to burn 3500 calories (or create a 3500 calorie deficit) to lose one pound of fat. By mindlessly walking an extra 2000 steps per day, you could lose one to two pounds of fat, not just weight, but cottage-cheese-cellulite-butt fat, each week.
Start now. Walk an extra mile or two each day. Forget about saying, "I don't have the time".
Walk your dog, walk to the grocery store, walk to the park, walk to take your shopping cart back where it belongs, walk along the beach or lake, walk when you are worried, and walk when you are staring into the refrigerator trying to figure out what to stuff your face with next. Just walk.
Source:Koulouri, A et al. The effect of advice to walk 2000 extra steps daily on food intake. Journal of Human Nutrition & Dietetics; August 2006, vol 19, no 4, pp 263-266.
Would your like to
improve the way you look? Naweko can show you how. From how to finally get your diet right to
how to make your own professional grade skin care products, Naweko can show you step-by-step how to take control of your image. Get the knowledge you need to get the look you want at Noixia.com
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Six Pack Abs A Myth?
By
Alphonso SanchezYou see it on television, magazines, and posters everywhere. Those perfectly symmetrical six pack abs. Can this actually be attainable?
The answer is, obviously, YES! You can have six packs and they can be a part of your reality. However, you must realize that getting six packs is no walk in the park. It takes a lot of hard work, dedication, and, of course, eating right.
Although many of those models are genetically gifted to having six packs, many have to go through intense diets to get the way they look. It's their job! I have a friend that tried being a model and couldn't do it because he didn't have the will power to diet right.
I'm not discouraging attempting to get six packs like those shown on advertisements. One must realize, however, that having six packs means having very low body fat levels. Around 10% is the level that your six packs will begin showing up. Getting to this level will probably be the very last process of weight loss. So in any weight loss program expect to get the abs last, not first. Don't be discouraged.
Working out to get abs is not as important as diet. Bodybuilders often state that six packs aren't made in the gym but are made in the kitchen. This is absolutely true. You can't lose weight by working out and eating whatever you want. Cutting calories is essential in any goal of having muscular definition in the abdominal area.
As for abdominal specific exercises. I feel that people already know the fact that abs exercises won't make your abs show up but let me mention it in case you don't know. Abdominal exercises do build your abs. However, having muscles and having muscles that show is totally different.
Everyone knows the big guy that feels like he's so buff since he weighs around 200 pounds.
However, to everyone else he is just fat. Sure he can bench press twice his weight but his body fat levels are so high that his muscle is hidden.
Another thing about abs is that they vary for different people. Some people may have symmetrical abs and others may have different types. Take a look at various bodybuilders during contests and you'll notice how every bodybuilder has different looking abs. Strange but true. Don't expect your abs to look like your favorite celebrity or model. Having goals like that is not smart. Rather, set goals like "having abs". That's a lot easier to attain than having "Brad Pitt's abs in 'Fight Club'".
Alphonso Sanchez
www.UltimateBodyReform.com-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Fastest Way To Lose Weight Naturally
By
Jitesh AroraToday i am going to tell you the fastest way of losing weight.The main thing is to start your weight loss program in a proper way.Always visit a weight loss expert before starting losing weight so that he can recommend you a program which suits your body type.Your weight loss goals should always be realistic it means that you should give yourself enough time for achievement of a specific goal.
Never put too much restrictions it means that you should not cut off a particular component from your diet for example fats.It is a myth that completely cutting of fat from your diet will give you fastest results your daily diet should contain small quantity of fats as your body needs some healthy fats for common metabolic processes in your body.The fastest way for losing weight is increasing your metabolic rate.How you can increase your metabolic rate?Your metabolic rate can be increased in many ways for example you should eat small frequent meals instead of three big meals.Try to find some information about yoga as there are some especial postures in yoga which stimulate the secretion of thyroid gland which is responsible for increasing our metabolic rate.
If you want to lose weight fast you have to drink plenty of water.Water works as a cleaner in your body as it washes out all the harmful toxins.If you will drink at least seven to eight glasses of water per day this will be a great help for you in losing some extra pounds.
There are many people online promising fast weight loss with the help of supplements ,pills and diet programs but i think that natural way is the fastest way of losing weight.The most important thing is that you should enjoy your program when you are trying to lose some extra pounds.Try to find some benefits of exercise and healthy diet this will be a great motivation for you.You can invite your friends to join you in your daily work out.You do not have to exercise intensely for losing weight.Moderate activity is key to success.
Jitesh Arora regularly writes about
weight loss, diet and exercise.If you want to know some more tips to lose weight visit
http://jitu-doctor123.blogspot.com-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
How To Lose Weight For Free - And Keep It Off For Good!
By
Preston SkyeMost people have no idea how much money the diet industry rakes in each year. Think $65 billion and you're in the right ballpark - and the figure's climbing exponentially. The reason so much money is being by spent by men and women around the world is because only a tiny percentage of them ever achieve their goals of losing weight and getting fit. We're talking less than 5%, that means that out of every one hundred people who try to lose weight, less than five of them manage to do it AND keep it off for more than a few weeks or a month. In this article, I'm going to discuss how to lose weight for free without adding to the mountain of money spent every year on diet and fitness.
So what's the deal? Why are so many people trying and failing to lose weight? Is it really that hard? The answer is a resounding no. It doesn't have to be hard if you know what you're doing. Forget the short-cuts, the fad diets and the fancy exercise machines. If you want to transform your current body shape, size and appearance into your perfect physical form, you need to go back to basics. You need to return to the roots of natural, sustainable body improvement. That means diet and exercise in VERY specific types and quantities. If that sounds like hard work to you, like the long way round and something you can't deal with, you may as well forget about achieving that perfect body weight and shape you've dreamed about for so long - because you're not going to get it any other way. If you're okay with that, however, then great! You're ready to begin learning what you need to, not do, and how you're going to use a special plan to transform your lifestyle and, as a result, your body's weight and appearance.
Let's start with a few of the basics.
Forget right away about cutting all fat out of your diet - it's just not a good idea. Your body needs fat to work properly, without it you'll feel deprived. What you should do instead is control the kinds of foods you eat that contain fats. Choose monounsaturated fats wherever possible. You'll find these in olive oil, rapeseed oil and nuts. Avoid saturated animal fats such those found in butter, cheese and meat.
You're going to be cutting out a big chunk of the calories you usually eat each week, it's this main change - combined with exercise - which is going to make you lose weight. So you don't feel hungry or starved all the time, eat lots of multicolored vegetables and protein. Keeping your diet high in protein will help you feel full for much longer throughout the day.
It's okay to eat carbohydrates, but remember to balance your intake of high-carb foods. As a general rule, cut right down on carbohydrates such as white bread and white rice. Eat unrefined carbohydrates instead, such as whole-wheat pasta and brown rice. I recommended eating no carbohydrates after 5 PM each day, especially if they're of the refined kind.
If you need more advice on how much of this and how much of that you should eat, remember these general guidelines. Approximately 30 percent of your daily calorie intake should come from healthy fats, 25 percent should come from proteins and the remaining 45 percent should come from carbohydrates. Once you're within those guidelines, control the portion sizes you eat. Eat three square meals a day, snacking in between them on healthy foods such as berries, nuts and cups of vegetable soup. It's okay to mix up the foods you're eating, just make a mental note of the number of calories you're consuming each day.
If you want to lose 2 lbs a week, every week, you need to eat 500 calories per day less than your BMR (Basal Metabolic Rate). Once you know this figure, which sums up how many calories a day your body needs to function and maintain its weight, you need to eat 500 calories less than it each day. Click this link to use the 'Perfect Body Plan' BMR calculator to work out yours now.
At the same time, you should be doing regular exercise. Playing a high energy sport twice a week is a good way to start. Try badminton or squash - playing each of these sports for a total of two hours a week will burn approximately 2000 calories. Add that 2000 to the 3500 calories you'll be cutting from your new eating plan (500 less a day) and you'll lose almost 2 lbs of fat a week. Combine those changes with extra daily exercise, such as walking and housework and you'll lose even more.
Just remember that to lose a lot of weight over the long-term, and keep it off, you need to make permanent changes to your lifestyle. They don't have to be boring changes, though. A really well designed body improvement plan can actually improve your diet and widen your culinary tastes as well as give you the fitness and exercise instruction you need WITHOUT it being a chore or impossible to maintain.
'Perfect Body Plan' is a brand new e-book that has been designed in a special way. It allows anybody to achieve their perfect body. Whether you want to
lose weight or gain weight, get fit or simply look good naked, 'Perfect Body Plan' has the answers.
http://www.PerfectBodyPlan.com-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
4 Top Fat Burning Tips for Beginners
By
Cindy BrotherstonFirst of all, I think that the concept of fat loss is much more important than weight loss. What I mean is, you want the weight lost to be comprised mostly of fat and not muscle. Muscle gives you the kind of shape you desire and it is active tissue. Active means that it burns fat even when resting which gives your metabolism a boost.
Secondly, congratulations on making the decision to do something about your excess fat. Your chances for long term success and avoiding the lose-gain-lose yo-yo will be much better if don't just 'go on a diet'.
Most people think of dieting and deprivation when they think of losing weight and they forget about the bad eating habits and lack of exercise that got them overweight in the first place. The best way to look at your fat loss program is to think of it as a change in lifestyle for the better. It really does have to be a lifestyle change to ensure you don't waste all of the effort put into shedding the pounds only to have them all come back again (and usually more) when your program is finished.
Here are a few fat burning tips to help you in your quest.
1. Just get started.
Many people who are contemplating a fat loss program are actually afraid to start for fear of making a mistake. Yes, there are a hundred experts out there, each telling you something slightly different, but pick one that comes recommended by someone you trust or better yet, hire a personal trainer to get you started. Trust me when I say you won't accomplish anything if you don't get off your butt and get started.
2. Set clear goals.
Your overall objective may be to look better, to be stronger and to be healthier but those aren't clear or definite enough to be your goals. You must set and focus on a definite, clear goal. Decide on what your new measurements will be (waist size, hip size, dress size or pant size, for example).
Then, when you have begun your fitness plan and become aware of your strengths and limitations, set short term goals for improvement. For example, if you are able to do 2 pushups in the beginning, set your goal for 10 pushups within a few weeks, then 3 sets of 10 pushups, etc. Use this goal setting technique for all of the various exercises you will be doing within your initial program. You reach your goals through small improvements over time.
3. Go Slow.
I don't mean snail-pace slow, but pace yourself so that you don't cause injury. For example, if you haven't done much in the way of exercise for a long time, walking is a great way to begin a cardio program. Don't jump on the treadmill and run for 5 miles on your first day. First of all you won't likely make it the 5 miles and secondly, you will probably be in a great deal of pain the next few days as your body tries to recover. The saying 'No pain, no gain' is somewhat true but in moderation. Pain caused from over-exertion has killed many a fitness plan.
4. Stick to the following fundamentals of fat loss including:
(1) Do your cardio,
(2) Lift weights,
(3) Burn more calories than you consume
(4) Eat 5-6 small, frequent meals and never skip meals,
(5) Keep your fat intake low, but include small amounts of good fats,
(6) Eat natural foods; avoid processed & refined foods,
(7) Eat more natural complex carbs, fruits & vegetables,
(8) Eat lean proteins with each meal,
(9) Think positive by visualizing yourself as you would like to be.
Make use of these fat burning tips and you are headed for success.
Cindy Brotherston, CFT, owner of
Inspirations Personal Training & Fitness Therapy Studio-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Bodyweight Exercise For Fat Loss - Shed The Pounds!
By
Eddie LomaxBodyweight exercise is excellent for fat loss. That's right, you don't need a room full of expensive equipment or a costly gym membership to shed the extra pounds of fat keeping you from looking and performing your best. All you need is the gym you were born with and knowledge to use it!
You may not realize it, but bodyweight exercise is already the number one choice for fat burning. Just think about it. Walking, jogging and running are all bodyweight exercises. Even exercises that use equipment like biking, rowing or stair climbing can be considered bodyweight exercises, since the weight you are moving around is your own. But in my opinion, other bodyweight exercises and calisthenics are even better for fat loss.
Why?
This is very important. In most cases, looking your best takes more than just losing fat. It really is not a question of just becoming smaller due to fat loss. The body you reveal after the fat loss is just as important to the final outcome of looking your best.
Aerobic activity like running, biking and stair climbing are common methods for burning fat.
And while they do improve cardiorespiratory endurance, they don't do a lot to create the strong, athletic, attractive body hiding underneath the fat. However, bodyweight exercise works the entire body (upper, lower and core) and simultaneously builds a muscular, lean body while also improve heart and lung power.
Here are 3 reasons why bodyweight calisthenics are better than aerobic exercises for burning fat AND looking your best...
- Bodyweight calisthenics makes you stronger, better conditioned and more coordinated. Flexibility and balance are also greatly improved. You overall performance improves. Plus, burning off those unwanted pounds doesn't only make you look better, but improves performance as well!
- Bodyweight exercise, done on a regular, consistent basis, invigorates and rejuvenates your body. You feel better. And regular exercise greatly improves health. Not to mention, losing extra fat will do wonders for the results of your next doctors visit!
- Unlike aerobic exercise, bodyweight calisthenics doesn't only burn fat and improve cardiorespiratory function, it builds a rock solid body as well. So, when the fat melts off, there is a strong, lean body revealed underneath. This is really the key to creating a body you can be proud of. You must burn fat and build an attractive physique at the same time!
As you can see, using bodyweight exercise to burn fat has its advantages. The fat melts away which helps you perform, feel and look better. But more importantly, the body that is revealed once the fat burns off is strong, muscular and attractive!
Coach Eddie Lomax, author of
Workout Without Weights uses bodyweight calisthenics to improve fitness, burn fat and build an attractive physique.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Managing Holiday Weight
By
Byron J. RichardsIt's now been about week since the official Thanksgiving feast. If you are lucky you are only one or two pounds up. If you aren't doing so well you are five or more pounds heavier. Even worse, you have likely entered into an eating pattern where you are wanting more and more food, especially snacks and sweets - something you may have had under control before the holidays set in. This is not a good situation to be in for the month of December. This sneaky, somewhat compulsive desire to eat more food is a leptin problem raising its ugly head. Since you already know what you are supposed to be doing - but aren't - WHAT CAN YOU DO?
When I feel this way I do a 3-7 day protein and fiber fast. This gets my metabolism back on track in a hurry, shrinks my stomach back to a normal size, and most importantly - it gets my urge back under control before any real damage is done. The program I follow is very simple. I have three protein drinks a day. I use 1 ½ scoops of Daily Protein Plus and I mix in 1 heaping tablespoon of Fiber Helper. I mix this in 2% milk, though you can use rice milk, almond milk, or 50% fruit juice and 50% water (stay away from soy milk as it slows down metabolism). The extra fiber is extremely important. With out it, 1) Your bowels will slow down, and 2) You won't feel full enough to maintain energy and concentration throughout the day.
I have two pieces of fruit per day, but I always have them at meal times and never as a snack. My wife likes to blend the fruit into her protein drinks; I mix mine with a spoon and eat the fruit. I usually have a banana for breakfast and some other fruit at lunch or dinner. I have a cup or two of coffee for breakfast and sometimes at lunch, with 1 tbl of cream added (real cream). I never add sweetener to anything.
I take a Daily Super Pack and Leptin Control Pack twice a day on this program, usually at breakfast and lunch. I also love the new Pine Nut Oil and take 2-3 in the afternoon. It really keeps my head awake and appetite under control.
Once every three - four days I have an average size meal with no dessert. Sometimes I do this program for three days, sometimes for seven, and sometimes for several weeks. The program will typically remove any recent weight gain and always brings appetite and eating patterns back into balance. Usually after two days any cravings are gone. I keep doing it until I get off the number of pounds I want off.
During the holidays I know some people who eat this way Monday-Thursday and then go to all the various parties over the weekend.
It's human nature to eat more food during the holiday season. Certainly you should be able to enjoy holiday social gatherings without paying a price. It's all the extra eating during the day and not at parties that really causes the problems. Don't wait until January to do something about it. If you manage leptin through the holidays you can have more fun, indulge every now and then, and enter the New Year in relatively good shape.
Byron J. Richards, Founder/Director of
Wellness Resources, is a Board-Certified Clinical Nutritionist and has been a charter professional member of the International and American Associations of Clinical Nutritionists (IAACN) since 1991. He is a nationally-renowned health expert, radio personality, and educator. He is the creator and pioneer of
The Leptin Diet and has been a featured expert consultant on Fox News Live, CBS Infinity television (national syndication), and The Wall Street Journal. Richards has appeared on hundreds of radio programs throughout the country. He is also a staunch defender of health freedom and a national leader in the fight against the FDA's desire to eliminate your natural health options. His book,
Fight for Your Health: Exposing the FDA's Betrayal of America is widely regarded as the top book on health freedom today.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Get A Flat Stomach In 3 Days!
By
Elizabeth HartleyA flat stomach in 3 days? That's a big claim. But quite achievable if the reason your stomach isn't flat is because you suffer from bloating. How to get a flat stomach is one of the most common questions that many women are searching for an answer to. Why? Because whatever size you are a flat stomach makes you look slimmer. Your bum may be big, your hips may be wide but a flat stomach somehow seems to balance everything up giving you a leaner appearance.
Okay then. So how do I get a flat stomach, I hear you ask? Well the first thing is to stand tall. You may be only 5ft nothing but by straightening your back, tucking your tummy in gently and holding your head up high you will instantly look taller and slimmer. Next you need to consider your diet. Carrying too much excess body fat is not the way to get a flat stomach. Now before you curse and say 'here we go again, another diet' just think for a moment about this. If you are gaining weight it's because you are eating more than your body is burning up. Simple as that. Unless of course you have a genuine medical condition which only a doctor can advise on.
However for most people the plain truth is you need to either eat a little less or do a little more.
Small changes can make a huge difference. Try walking instead of taking the car everywhere. Eat one less biscuit or slice of bread, drink one less beer or creamy coffee. Don't starve or deprive yourself. Just cut back on your daily consumption and get your body moving a little more. Losing overall body fat will go a long way towards helping you get a flat stomach.
Finally you need to work out if you are suffering from bloating. Food intolerance is a common problem these days and may be preventing you from getting that flat stomach. However by following the right elimination diet and removing food and ingredients you are sensitive to you can get a flat stomach in as little as 3 days. What's more, once you isolate the foods causing you the problem your stomach will stay flat as long as you continue to avoid those foods. Elimination diets such as The Flat Stomach Diet are easy to follow and proven to give results by removing just one single ingredient from the diet.
If you would like to reprint this article you may do so provided the text remains unchanged and you include the "Author Bio" statement below:
Elizabeth Hartley is the author and creator of The Flat Stomach Diet. This diet plan is the result of many years of research after consultation with doctors and professional nutritionists in an effort to discover the causes of painful abdominal cramps and bloating. The findings are based on personal experience after undergoing numerous medical tests and procedures and failing to find any other alternative long term solution. Details of The Flat Stomach Diet can be found at
http://www.flatstomachplan.com-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Weight Loss Diets Will Help You Just Eat Right
By
Johhny CulpertOne thing everybody on the entire planet Earth has to do is eat. You can´t survive without having food and water put into your body on a regular basis. It depends on what type of food you put into your body however, which can make or break if you are healthy or not. Take for example if you eat really healthy food and limit the fatty snacks, you will probably be skinny or fit. On the other hand, if you eat greasy food, or food that lacks nutrients, you will probably be pretty overweight. One of the best ways to control your weight is through your diet. It has been proven that what you eat plays a major role in whether you are skinny, average, or fat. For those more round individuals, a better diet can significantly reduce your weight.
There are several methods of weight loss out on today´s market. Most of them are unhealthy for you. Take for instance, the diet pill or better referred to as speed in a capsule. Taking pills works for the moment but as soon as you stop taking the pills or you begin to eat on a normal basis again, one regains all the weight they had lost and then some. Another method of weight loss is starving yourself. This is a terrible thing to do because not only is it horribly bad for you but, again once back to a regular eating cycle you put back all the weight you lost and more. The best way to loss weight and keep it off is by having the proper diet.
Eating food high in quality nutrients is the best way to begin the loseing weight regime.
Exercising helps as well. Staying away from foods high in carbohydrates such as pasta and red meat will significantly help reduce your weight. Also staying away from foods filled with fat and saturated fat will reduce your weight. This isn´t saying that you can´t eat good food, it just means that you have to limit your diet filled with these things. In addition, you need to exercise as often as possible to burn off the carbs and fat you might have consumed.
Another way to loss weight and keep it off is by eating food that is specially made for people on a diet. This type of food may taste like cardboard but it combines all the right nutrients and the right levels of everything else to keep you full yet allow you to shed the pounds. There are numerous programs that offer these types of en trees so do some research if you are interested. There is plenty of information online if you are so inclined. Keep in mind that some suppliers are better than others and are less expensive as well. So sticking to a good diet and exercising is the best way to drop those unwanted pounds. It is actually the only effective and healthy way to do it.
Written by Johhny Culpert. Find the latest information on a
weight loss diet and
fat loss 4 idiots as well as
medifast.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
How To Lose Weight Without Exercising
By
Vitaliy GershfeldIt seems impossible to lose weight without exercising right? Not true, it is very possible to lose weight without exercising and it gets better. You can lose even more weight with a dieting technique called calorie shifting than you would with exercise alone.
Calorie shifting is a method dieting that forces rapid weight loss to happen by increasing your fat burning system and metabolism and keeping it high, causing you to lose a lot of weight in a very short time. It's very common for people to lose up to 10 or more pounds in less than 2 weeks with calorie shifting.
Now before we continue I just want to let you know that exercising is still a very important part of life. And losing weight without exercising is easy with calorie shifting, although I still recommend you exercise for other health purposes.
Calorie shifting itself is really meant for people who need to lose weight fast and safely and don't have the time to devote to exercise. Calorie shifting is designed specifically for this because you can continue eating your favorite foods and continuing your daily life without changes. The only thing calorie shifting requires is that you eat more food, but in a certain way.
It sounds unusual that losing weight by eating more food is impossible but with calorie shifting it is not only possible, it's proven. Calorie shifting is done by eating 4 or more meals a day and constantly mixing up the calorie values of each meal, then changing the order in which you eat day after day.
That's a lot of info but is in fact very easy once you understand how it works. The secret behind the calorie shifting effect lies in the shifting of calorie values in every meal you eat day after day. When you eat in a certain order while calorie shifting, you can trigger your body to increase it's fat burning system and raise metabolism very high. And if you keep at it, you can lose a lot of weight. In fact many people who try calorie shifting experience weight loss on the first day. It's all about knowing which way works best. And again you can lose weight without exercising with calorie shifting.
Calorie shifting is an amazing and flexible diet that anyone can do. It is much safer and more effective than diet pills, rigorous workouts and starving yourself. If you need help with calorie shifting you can
click here to get more information including step-by-step instructions, important guidelines and helpful resources!
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Have A High Energy Quick Fix Breakfast Every Day
By
Rosie PetersForget skipping breakfast. You know without me reminding you that all weight control diets and fitness programs stress that you must have breakfast. They preach this because its true. Very simple. You have fasted all night as you slept. How the hell is your poor body going to drag you around for the day if you don't refuel when you wake up? And you have to refuel with high energy food to be able to function at maximum capacity. A cup of coffee and a cigarette is not a recognised hot breakfast option (and it makes your breath stink) - forget it.
There is no excuse for not eating in the morning. Don't be lazy. Get yourself organised and get some decent food into you every day and you will feel great. You will feel alert as your brain kicks into gear. You will feel resilient and strong and ready to (gasp) exercise as well as work and play.
Forget breakfast on the run. Do yourself the best possible favour and don't eat in the car or when you get to the office (do you really want to scream "I am a disorganised loser" to your co-workers?) Don't eat some well marketed takeaway from a giant fast food chain or a greasy bacon and egg concoction from the local service station. Apart from the risks of drips onto your clothing, you are just shovelling fatty, sugary, salty calories into your body and building up your already overfull stodge deposits. You are worth much more than that.
Work out a high energy breakfast that is quick to put together and that you can learn to like or even love. You may choose to prepare it the night before to give you more flexibility during your morning rush.
Here are some breakfast suggestions that work for a weight control diet.
Muesli with low fat yoghurt. Not toasted muesli (fat, remember), but oats, dried fruits and nuts which you may need to moisten in a little water(not fruit juice) the night before. You only need about 1/3 cup of muesli plus the yoghurt, but it will make you feel full and give you stacks of energy.
Banana smoothie or protein shake. Use skim milk to mix with either a banana, a spoonful of wheatgerm and a splash of honey or a commercially available protein shake. The frothy milk will fill your stomach and the fruit or protein mix will take care of the energy levels you need to attain.
Wholemeal (wholewheat) toast with baked beans (fibre plus) or a decent breakfast spread. Take 2 pieces. Try without butter if you can manage it. This will be enough to fill your stomach and have you avoid an inappropriate treat mid morning when your neglected guts are groaning like a halloween ghost from lack of breakfast sustenance.
A weekend treat. On the weekend, make breakfast last a bit longer and have a bit of a treat, according to your taste. Boiled or poached eggs with a little ham or salmon and toast or a croissant with a little jam would do no harm.(ditch the butter and stick to just one croissant) Or go for a couple of slices of fruit toast.
You can't live every day of the week on muesli or protein shakes; the boredom would send you mad. But you can make a pact with yourself to eat a good breakfast every day with a weekend treat.
The breakfast you choose must give you the energy to start every day with enthusiasm and commitment.
Try it, get into the habit. You will never regret it.
Rosie Peters gives common sense advice, encouragement and tips for weight loss, sensible diet and lifelong fitness. Sometimes it's not what you want to hear, but what you need to know. Visit Rosie at
weight-control-diet-advice.com. Rosie's ebook,
Weight Loss is Simple may be the inspiration you need.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Fat Loss - 3 Major Mistakes You Must Avoid
By
Tom GiffordFor many people, fat loss seems like a difficult and arduous journey to complete. Fortunately for you, having the right knowledge is absolutely key to permanently and effectively reaching your goals!
This article will show you 3 very common mistakes that you must be sure to avoid at all cost. Be sure to pay careful attention to all 3 of these concepts because they could make a world of difference for you! There is so much information out there that it is time to set the record straight about 5 of the most common mistakes that so many people make when trying to achieve effective and long lasting fat loss.
Mistake #1: Not keeping a food log
Permanent fat loss without keeping an accurate food log is next to impossible. If you were trying to save money, wouldn't you want to keep a record of where you were spending the most?
The same concept applies to keeping a food log. It is absolutely amazing how much we sometimes underestimate how much food we eat. Fat loss occurs when we consume less calories then we currently do. It really all comes down to that! Keeping a record of the foods you consume and what times you eat them will be a great indicator for what you are doing right and what you are doing wrong!
If you are trying to lose fat and are not currently keeping a food log, go buy one online or get a notebook you can use as soon as possible. But beware, you may have to spend extra money on new clothes very soon if you do.
Mistake #2: Focusing too much on slow cardio
Did you know that slow cardio can be one of the worst ways to achieve long lasting fat loss? This may seem very counterintuitive but bear with me. Slow cardio can be effective for burning calories and can work well in the short term. It is in fact very good for your cardiovascular system and for preventive measures. For fat loss, the same principles do not necessarily hold true.
What happens is that when you do the same cardio workout (30-60 minutes) at a slow pace, your body adapts very quickly. If you go too slowly, you will not burn significant calories or even break a sweat. You see, once your body adapts, it becomes more efficient at doing the same workout. Once this happens, you burn fewer calories with each repeated workout.
If you went outside to run a mile right now, it might feel pretty difficult. But if you ran a mile 5 times a week for 2 months, it would get a lot easier. What happens is the same workout becomes less and less of a challenge the more you do it. Therefore, you burn fewer calories because you are not as challenged as you were at first. For fat loss, this is one of the worst ruts to fall into.
Trying to lose fat with doing the same cardio workout over and over is sure to lead to a plateau and almost all your results will come to a screeching halt. The solution is to use a different method of cardio called interval training. It is faster, more effective, and burns lots more fat calories than slow cardio.
Mistake #3: Avoiding strength training
Fat loss that is permanent largely depends on your body composition and your diet. One of the best ways to do this is to increase muscle mass! Having more muscle is a great way to lose more fat simply because lean muscle mass burns a lot of calories while you are at rest. It has been said that every pound of additional muscle burns approximately 60 more calories per day.
If you gained just 3 pounds of lean muscle mass, that would come out to an extra 1260 calories per week! Combine this with reducing your daily calories by 300 and you are losing approximately 1 pound per week!
Many people think that strength training will not help their fat loss efforts because of the myth that is makes you "big and bulky." If you hold this belief or have ever thought it to be true, you are making a huge mistake that could be devastating to your fat loss goals! Unless you are eating and training specifically for huge muscles you will have nothing to worry about. If you are training for fat loss you are training to make your body smaller. Your body cannot respond by developing "bodybuilder" type muscles.
Conclusion
These are just a few of the biggest fat loss mistakes that so many people make. That being said, fat loss does not have to be a struggle. You just need to take in less calories and burn more.
Choosing the right foods at the right time and the proper type of exercise will help you achieve your goal fat loss results!
Want to learn some more awesome tips? Hello, my name is Tom Gifford and I am a personal trainer who has studied fat loss extensively. Stop by my website at
Fat Loss and check out the first two chapters of my brand new book for free! You will find some great tips you can start using right away. I look forward to seeing you there!
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
How To Lose Belly Fat - 3 Top Tips Revealed
By
Rena WongMany people yearn for six pack abs and yet struggle to turn that desire into reality. Are you one of them?
In this article, I want to highlight 3 proven strategies on how to lose belly fat and develop six pack abs. You don't need any fat loss pills, ab gadgets or follow any fad diets to achieve your goal of getting ripped or six pack abs, or a flat stomach. Once you do what is right, you will be showing your ripped abs in no time and be the envy of others!
Firstly, dietary habits are the sole determinant of whether you get ripped abs. Most people will never have low enough body fat for visible abs if their diet is poor. Do you know that diet is even more important than exercising if you want to lose belly fat? Unfortunately, there has been so much misleading and confusing messages in the media about what's healthy and what's not in promoting fat loss. Gimmicky diets usually limit or favour one food group such as low fat, high protein, low carb, atkins, south beach, vegetarian, cabbage soup, fasting and so forth. They tend to focus more on one macronutrient while your body needs all macronutrients, vitamins and minerals. By eliminating an entire food group, your body is deprived of what it needs to function most efficiently. It is important to eat a wholesome, natural and balanced diet as much as possible. Avoid refined (grains, flour, sugar, oil), processed foods and trans fat as these can damage your metabolism and adversely affect your hormone balance in your body.
Secondly, focus on the intensity of your workouts and on training the largest muscle groups of the body to maximize your fat burning effect. Working out large muscle groups like the legs, back and chest stimulates fat burning hormones and metabolism. Some effective exercises include squats, deadlifts, lunges, clean and press, etc. Although training small muscle groups like biceps, triceps and shoulders have certain benefits, it does not develop a lean body.
Long, steady cardio is not the best way to lose body fat and get visible six pack abs. Interval training is more effective than slow cardio routines. Due to the variety of intensity, interval training has been proven to strengthen the heart and maximize fat loss. Your metabolism remains elevated post interval workout so your body burns more calories than it would have burned during a cardio workout.
Thirdly, let's discuss about abs training. Forget about doing hundreds of crunches and sit ups. These ab exercises do not provide enough stimulus for the abs of most people who already has some training under their belt. Resistance helps to build and tone muscles. However, crunches are one of the ab exercises that provide the least amount of resistance. High resistance ab exercises such as hanging leg raises and lying leg thrusts are more effective in developing six pack abs.
Bear in mind that ab exercises do not get rid of belly fat, so don't waste too much time training your abs directly. Specific ab training should only form a small part of your workout program. Your six pack abs will not be visible if covered with fat. Focus on full body exercises which create metabolic changes that help to reduce body fat. These exercises also indirectly work the entire midsection. Combined that with a healthy, natural and wholesome diet, you will definitely get your ripped abs in the shortest time!
Grab a free fat loss ebook which details 27 unique methods on
how to lose belly fat and develop six pack abs at
http://www.shedthefat.com/lean-body-secretsDiscover the 12 biggest scams, lies and deceptions in the diet, supplement and weight loss industries at
http://www.shedthefat.com-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
How to Lose Weight Fast
By
D. ReinhardtHow would you like to be able to lose 20 lbs in a month? And what if you could do this month after month. Do you think you this would help you finally get rid of that belly fat, or that extra 20-50 lbs, or more, you've been trying to lose for years? I know what you're thinking. Lose 20 lbs. every month? This is a joke right? After all, you've tried virtually every diet under the sun, exercise, and none of these worked for you!
If you're like most of us, you've tried low fat foods and that didn't work. In fact low fat foods have been popular for more than 15 years, yet we're getting fatter and fatter.
You've also probably tried low calorie diets and learned that they don't work either. You might lose a few pounds during the first few days, but then your metabolism adjusts to your reduced caloric intake and you reach a dieting plateau.
And what about that low carb diet you tried a few years ago? It was probably too strict and too difficult to follow and robbed your body of too much energy.
And what about all those diet pills you see advertised? Do they really work and how safe are they? It seems like they are constantly being pulled off the market for health and safety reasons.
What about exercise? Did exercising get rid of your belly fat? Or if you're like me, did that health club membership just go to waste? And that exercise equipment you bought through that infomercial is probably just collecting dust in your basement. I think we all hate to exercise.
I think what we've all learned is that low calorie diets just don't work. We also know that eating less isn't the answer. And all those "fad" diets and pills are fraught with uncertainty and potential health risks. Obviously the way to lose weight has nothing to do with starving ourselves or even exercise. So the solution to fast weight loss must be something totally different.
If you finally want to get rid of that belly fat, or that extra 20-50 lbs. or more that you've put on over the last 10-20 years, you have got to do something completely different.
The inside scoop on dieting is that we're overweight because we're eating the wrong foods, we're consuming the wrong types of foods, and we're also eating meals in the wrong patterns each day.
The food that we eat can either make us fat or thin! We get fat because we don't eat the right foods at the right intervals each day.
We have gotten overweight by eating the wrong foods; therefore, we can get slim by eating the right foods at the right times each day. It's just that simple!
Did you know that our brain controls the release of 2 Fat Burning Hormones after each meal?
These 2 hormones are controlled by the foods that we eat!
To manipulate these hormones so that after each meal our body will produce more fat burning hormones, we need to eat more than 3 times a day. This may be hard to believe, but Food Is Not The Enemy.
Food is like a light switch, which can turn fat burning on or off. Of course, you must eat the right meals in the right patterns each day. Obviously you can't eat fried chicken and ice cream 10 times a day and lose weight.
So what is the secret to losing 20 lbs. every month?
Calorie shifting is the SECRET. This means that our body must be given different types of calories each day to confuse our metabolism and force faster fat loss to happen. You see our body doesn't know how much food we'll eat tomorrow or the next day. Our metabolism always burns calories based on our eating habits during the past few days, for it assumes that we'll continue to eat in the same way.
Therefore, we need to shock our metabolism by doing something we've never tried before. We are NOT going to continue eating the same types of calories and meals for more than a couple of days at a time, and we're going to lose a lot of weight by doing this.
To make this work, we need to constantly alter the types of calories we consume. And if we do this then our metabolism will burn all of the calories we eat. Then, when our metabolism has finished burning those calories, it will find the nearest fat tissue in our body and burn that too!
To lose 20 lbs. every month, our diet menu needs to be shifted every few days, and this is something we've never done before, and this is why we've never been able to change our body when dieting.
Naturally, in order for this dieting technique to work, we also need to eat foods which are "fat burning compatible", because the foods we eat must be easy to burn so that our metabolism will burn them entirely and then switch to burning our fat tissue after that.
Doesn't this make a lot of sense? Low calorie diets don't work. Low carb diets don't work. Fad diets and diet pills don't work. Exercise alone doesn't work. We need to do something totally different!
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
Tips to Avoiding the Holiday Pounds
By
Caitlina FullerThe holidays are here again and along with presents, most people also gain a few pounds. If this holiday season you are determined to not gain any weight and potentially lose a few pounds then you should consider herbal diet pills. Of course, you always have the option of diet and exercise and those will help you through the holiday season without packing on too much weight.
However, if you really want to rev up your metabolism and shed some pounds then you need to find the right diet pills for you.
Be careful when you are shopping for weight loss pills because while some are very effective and safe there are others that are neither effective or safe and they also cost a lot of money. So, you will want to focus on the pills that have been approved by the FDA or that have been around for quite some time with no ill effects. A quick search on Google will help you find objective information about diet pills as well as suggestions for when you should take them, how often, and the like. You will find that there is a lot of information out there that will help you find the safest and most effective diet pills for you.
One thing you will notice as you begin taking your diet pills over the course of the holidays is your desire to eat healthier and to work out more. There is just something that happens when you begin taking the pills that makes you want to make better food choices and exercise more as well. So, if you do this then you will really be helping your body out and will assist in the weight loss. There are so many ways that you can avoid gaining the holiday pounds and the ones mentioned here are certainly good options. If you have other ways to avoiding the holiday pound pile up then you should certainly start focusing on them now. It won't be long before every office is filled with cookies, cakes, and more sugary delights every single day of the year and don't even think about all those holiday parties and the actual big day! By taking diet pills and being conscious about what you eat and how often you exercise then you will be able to maintain your weight through the holidays and very likely drop a few pounds while you are at it.
Caitlina Fuller is a freelance writer. If you really want to rev up your metabolism and shed some pounds then you need to find the right
diet pills for you. Be careful when you are shopping for
weightloss pills because while some are very effective and safe there are others that are neither effective or safe and they also cost a lot of money.
-----------------------------------------------------------------------
FREE articles about self-help, self improvement, wellness, holistic health, and fitness. To see our full line of e-Books visit:
www.ebooks4selfhelp.com-----------------------------------------------------------------------
Get a Free Yoga e-Book & Free Report
