Losing Twenty Pounds In Twenty Days
By
Harry James RamsayIn this article, you'll learn an exercise routine that can help you lose twenty pounds in just twenty days with out any kind of dieting. But when you follow the routine you should not increase your food intake but just follow your normal food intake. You should get at least six to eight hours of sleep every night when you follow this routine. Otherwise there is a chance that you will increase your weight if you sleep less.
You should follow this routine without missing it any day and follow it in this order for burning the maximum fat.
Here is the routine to lose weight:
1) Jog for five minutes every day. You should start your workout by jogging because it'll cause a greater impact on your muscular areas when you do the other exercises.
2) Do push ups. 8 reps and 2 sets of push ups every day can burn the fat near the chest and the shoulders.
3) Do free squats. Doing free squats can burn fat near your legs, bottoms and the abs. It'll burn the fat of three muscular parts at once.
4) Do Cycling. Cycling will also help you lose your weight fast. Cycle for five minutes every day and you can lose weight very quickly.
5) Jumping can also help you lose fat. Jump frequently without stopping for five minutes.
6) Also perform sit ups for burning fat near the abs. 2 sets and 10 reps will do well.
Increase the five minutes of jogging, cycling and jumping to ten after five days and also increase the reps to 15 for your exercises. Also increase it by a few sets. With this plan you can really lose weight in just twenty days without any problem.
Did you know that 90% fail when it comes to losing weight.
Click here to discover the real facts about losing weight while at the same time building muscles.
Harry James Ramsay is a student expert at muscle building who recently quit from doing workouts in the gym after buying the
Bodylastics System.
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Why Green Tea is Great for Weight Loss
By
Nick BroffmanAlthough there are a number of products to help lose weight, it is green tea that is probably one of the most famous; used a great deal especially within the weight loss industry and for products which are used as antioxidants. It is possibly to buy green tea weight loss products from most health shops as a liquid extract to be drunk as ordinary tea or pill form; both will help burn calories.
When used for extended periods it helps to re-generate human body cells and as a consequence actually slows down the normal aging process. Whilst this is an added benefit, weight loss products rely on its ability to work as a natural laxative and use it as a product that purges toxins from the system. The way to stop fat from forming is by burning calories faster than they can be put on as excess weight, and this is where the product excels.
The wonderful work that green tea weight loss supplements can do is easily undermined by a person whom believes they no longer need to contribute because it will do everything for them without any effort on their part. If you want to achieve a healthier body and lifestyle then changes to your eating habits will be necessary along with other adjustments.
Although green tea can be used at any time of the day and in many ways as a beverage, it is most effective when taken immediately before bed. Weight loss products containing this product can take some getting used too and often there may be some bowel irritation for a couple of days but it will pass. This is quite normal because the green tea weight loss product is improving the metabolism to remove the harmful toxins before they do any damage. It doesn't take long to see the results and if you follow your diet correctly; i.e. increasing your liquid intake, regular exercise and eating fruit and vegetables then expect to see good results within your first week.
The attributes of green tea can be further enhanced when it is used in combination with extracts from the root of ginseng. Used in Asia for thousands of years ginseng is well known and respected there and provides essential vitamins and minerals for good health when combined with those already found in the product.
Increasing the energy and vitality level of the user, ginseng is a valuable addition to green tea products especially for people trying to get back to what should be their normal weight. Neither green tea nor ginseng root have any kind of side effects, and can be administered successfully in long-term diets for as long as six months.
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Quick Tips for Losing Stubborn Belly Fat
By
Beth LarsonOf all the fat that we carry on our bodies belly fat can be the most frustrating because it is often the stubborn and hardest fat to lose. Not only that, but carry extra weight in your midsection can have the most adverse effects on your health, so it is really important to try to eliminate excess stomach fat - not just for your appearance but also for your health.
Unfortunately, because of the way our bodies are designed you can't just target one area of your body like your stomach where you want to lose fat. Instead, you need to focus on lowering your overall body fat percentage and before you know it you will see any stubborn belly fat start to melt away as well. Let's take a quick look at some ways you can start decreasing your body fat percentage so you can finally get the stomach that you have been wanting.
One of the quickest ways to lose fat is to build some muscle. See, muscle is a lot harder for your body to maintain than fat so it requires your body to burn a lot more calories. That means that the more lean muscle you have in your body the faster your metabolism will run and the more calories you will burn even while you are just sitting around watching TV or sleeping.
Instead of just focusing on doing cardio or only working your stomach muscles add some strength training to your workout routine. You'll get the most benefit from the larger muscle groups in your body such as your legs and buttocks so try exercises like lunges or squats to build lean muscle. Remember, the faster your metabolism runs the faster and easier it will be for you to lose body fat and start to reveal your sleek, toned stomach that has been hidden away under a layer of fat.
Along with doing the right exercises you also need to eat right to get rid of stubborn belly fat. One of the biggest dieting mistakes that people make when they are trying to lose weight is that they don't eat enough calories. Many of today's diets cut your calorie intake too much which can actually slow down your metabolism and make it harder for you to lose weight.
When you go on a very low calorie diet and deprive your body of the calories that it needs your body starts to think that you are starving and it slows down your metabolism to help you conserve energy. This is bad news because when your metabolism slows down it is going to be much more difficult to lose extra fat no matter how few calories you are eating.
One way to get around this while still allowing you to lose weight is to use something called the "shifting calories theory" Basically, what this means is that you constantly vary the number of calories you eat each day to keep your body guessing and to keep your metabolism from slowing down. By shifting calories you can still lose fat very quickly without throwing your body into starvation mode.
The hard part about shifting calories is knowing how many calories to eat each day, knowing what types of foods to eat and knowing when to eat them.
If you are going to try shifting calories you may want to consider following a diet plan that outlines the foods you should eat to make it easier and increase your chances of success. One such diet is the Fat Loss 4 Idiots dietwhich allows you to
lose up to 9 lbs in 11 days without starving and without slowing down your metabolism. To learn more about how shifting calories can help you lose stubborn belly fat quickly or to sign up for a free email course on how to boost your metabolism please visit
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How To Lose Belly Fat
By
Penny WalkerHow to loose belly fat is undoubtedly the question most asked of fitness trainers and dieticians whenever they see a new client. If you have been struggling with a stubborn waistline, the information below may give you the answer you have been searching for - including one way to get immediate results.
First of all, watch how you eat at night. When you go to bed on a full stomach, all of the sugar in your stomach will be turned into fat. You are literally deciding just how much fat will be
distributed around your body as you sleep.
The second way to loose belly fat is to include a workout regime into your daily lifestyle. This can be easier said than done, given our lifestyles. Many of us have stressful jobs that demand long hours or family commitments that take up our time even after work is finished. None the less, exercise is an essential part of any weight loss plan.
Also, make sure the workout is well-balanced. It does you no good to focus on an extreme routine of just doing 500 crunches. You need to include the cardio and the strength training that will affect your entire body. This will help you see real results.
The third thing you can do to loose belly fat is lessen you alcohol intake. You have probably already heard alcohol described as liquid calories. It is a wasteful way to burn though the calories your weight loss diet will allow you in a day and it goes straight to your stomach.
If you currently consume a lot of alcohol, cutting down immediately will probably show you some very fast results.
Penny Walker lost 25 lbs in 6 months and has made the details of her weight loss experiences available to you for FREE. Visit
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Weight Loss - How To Use Resistance And Strength Training To Burn Fat
By
Franck SilvestreThere is a lot of fat loss information out there. A good method to lose weight is doing exercise regularly. You will be burning a lot of carbohydrates and that's important.
When you understand how your body work, it's much easier for you to achieve the result that you want.
First, you don't have to buy any sophisticated software or tool to burn fat. I don't. And in fact I found these tools to be a waste of time.
You need to practice instead of just thinking about how you can become slim and get six pack abs. Let's face it, all exercises are not created equal. In fact, many people don't seem to achieve the results they want even if they follow their workout religiously. There's no secret. You need to learn from people who are already master at what they are doing if you want to finally get rid of belly fat.
What is my preferred method?
Since I am a martial artist, my method to burn fat is different than most body builders out there. I use interval training to burn carbohydrates. I can't just concentrate on burning fat because I need to gain muscle as well. I don't want to become weak if you see what I mean.
For this, I use resistance and strength training.
Many people like to do 10 reps per set, but I prefer to stay in the 6 and 8 reps per set range because I found that it more efficient than 10 reps. You need to adjust this according to your body weight and experience because everyone is different. A good thing to notice is that before I start my normal workout at the gym, I always try to use the stationary bike when it's available.
What I do?
I am not the kind of guy to use the low intensity stuff. You know, when you use low pedaling and you don't have any resistance.
I found that what work best is to work start pedaling with a moderate resistance and increase it overtime. The bike is one of the best ways to train at intervals.
Finally! Discover a powerful weight loss system used by thousands of bodybuilders and people around the world to obtain low-low body fat level. Learn how you too can get rid of your stomach fat for good when you visit:
http://www.positiveattitude4life.com/Franck Silvestre is a professional Martial Artist. Visit his website today at
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7 Natural Metabolism Boosters To Lose Weight Fast And Safely
By
Avy BarnesIn order to effectively burn fat and lose weight, your metabolism must be in proper working order, or in other words, you can not have a slow metabolism and expect to lose weight. In this article, you will learn the 7 most powerful and natural metabolism boosters that will help you lose weight fast and safe.
1. 7-9 Hours Of SleepGetting plenty of sleep (7-9 hours is recommended) has a tremendous effect on your metabolism. Sleep affects hormones that regulate appetite and metabolism. If you are not getting enough rest, chances are you will notice an increase in your appetite, and a decrease in your metabolism. The basal metabolic rate, or BMR, is a measure of the rate at which a persons body burns energy, in the form of calories, while they are resting. In order to increase your BMR, read the remaining 5 metabolism boosters.
2. Eat Several Small Meals Daily
Another metabolism booster is to eat several small meals daily (6 is recommended) instead of the usual 2-3 large meals. These meals can be simply an apple to a salad, sandwich (chicken, tuna on whole grain wheat, etc.), etc. Eating several small meals daily will keep your digestive system active, thus boosting your metabolism to burn fat faster. It'll also keep your blood sugar level constant.
3. Green Tea
Ahhh, behold the power of this popular drink. Researchers say that substances found in green tea known as catechins may trigger weight loss by stimulating the body to burn calories and decreasing body fat. I recommend 1-2+ cups daily.
4. Drink Ice Cold WaterDrinking ice cold water is not only a refreshing beverage on a hot summer day or after your workout, but is very important to boosting your metabolism, burning fat, and your overall health. It is recommended that you drink at least a gallon of ice cold water a day. Forget those measly little 8 cups that you hear so much about, get yourself a gallon container and get to chugging!
5. Oxygen
Okay, I know you're thinking - "Oxygen? If I didn't have oxygen, I wouldn't be reading this article!!" Let me explain. When I say oxygen, I'm talking about breathing exercises. With breathing exercises, you will be delivering fat-burning oxygen to your cells, increasing your metabolism, burning fat, and increasing energy. A simple exercise to do is to take a deep breath through your nose and hold it for 4 seconds, and then exhale through your mouth for 2 seconds. Repeat this exercise 10 times in one session. It's recommended to do 3-4 sessions a day. You'll notice afterwards a nice quick boost of energy and stress relief instantly!
6. Lift Weights
When people think about losing weight and burning fat, the first thing they think about when it comes to exercising is aerobics. Lifting weights is incredibly important to your fat burning and weight loss efforts. Building lean muscle burns calories...even while resting! Combine resistance training along with cardio exercises for an effective boost in your metabolism to burn fat and lose weight.
7. Spice It UpSpicy food has been shown to boost your metabolism, burn fat, and keep it from building in your body. The best spicy food would be chili peppers. Chili peppers decreases fat deposits in your arteries and also has been shown to decrease your cholesterol level.
Increasing your metabolism will do wonders for your weight loss, fat burning, and overall health improving efforts.
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Cooking for Health and Weight Loss
By
Marie WatsonWhether for weight loss or general health, it can be difficult to learn to cook healthy meals after spending a lifetime of eating high-fat, high-calorie foods. The longer you continue eating foods that are high in calories and low in nutritional value, the more difficult it will be to change your eating habits. It's essential to make the decision now to not only eat healthier but to prepare meals that are healthier for your family as well.
Bake, Roast, Grill or Broil MeatsFor many people it is difficult to break the habit of frying foods. It seems for many there seems to be a mental block when it comes to learning how to oven fry food such as chicken or broil pork chops or steak. In fact, I have a lady staying with me now who drives me up the wall with her talk about frying-it's like speaking to the choir when I consistently remind her that I do not fry any of my meats. In fact, I don't even like the taste of fried chicken or pork chops-they are too greasy for my taste. It's easy to learn how to season your meats with herbs and spices and eliminate frying. In fact, one of the best appliances I have come across is the George Forman Grill-it makes great hamburgers without grease and fat.
Steam Vegetables in Herbs and Spices Instead of Butter
Many of us get into the habit of seasoning vegetables with just salt, pepper, and butter without giving a thought to anything else. Though we certainly have flavouring with these seasonings, there are healthier ways to give flavour to vegetables by using herbs and spices. Butter adds fat and calories while salt can cause water retention if you consume too much, so you want to find a healthier way to cook and serve vegetables. Stir fry is a viable alternative as well provided you choose olive oil rather than vegetable oil for cooking them.
With so many different herbs and spices from which to choose you can easily turn boring vegetables into something that will make your family beg for more. The right combination of herbs and spices can give your food a different flavour. Adding some cut up chicken or turkey can turn it into a complete meal without adding unnecessary calories or fat. The flavour enhancements you will experience by adding fresh herbs and spices will make up for the loss of the butter and salt.
Reduce Simple CarbohydratesOne of the biggest problems many of us have is eating too many carbohydrates. Yes, we need carbohydrates but not those that turn to sugar whenever we put them in our mouths. We can replace many of the simple carbohydrates we consume with those that are more nutritious and have a lower glycemic index-wheat bread, wheat pasta, brown rice, whole grain cereal, unbleached or whole wheat flour, and much more. Switching to whole grain carbohydrates does nothing to change the flavour but does wonders for your health.
Making a few simple changes in the way you cook can help not only reduce calories but prevent an over abundance of sugar resulting from consumption of too many simple carbohydrates. By learning to eat more nutritious foods and cook those foods without adding excess fats, we improve our health and the ability of our bodies to eliminate any excess weight. Once you learn to cook healthier you will actually enjoy the flavour of the food you eat instead of tasting the fat.
Marie Watson writes weight loss, diet plan, health, beauty and general well-being articles for the Slim Eazy website at
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The Elements of a Healthy Diet
By
Marie WatsonWith so many fad diets today, dieters are often at a loss when it comes to knowing what is healthy and what isn't. Not only that, the advertisements lure people in with promises of overnight success, and for those who have failed at every possible diet, they are willing to try anything. The key to success does not revolve around losing weight quickly but of changing your lifestyle so that your weight loss will be permanent.
Avoid Diets with Special Foods
It may seem simpler to choose a program where you buy the food such as NutriSystem or MediFast, and although these programs may work to help you lose weight, unless you are very structured, you will gain the weight back after you reach your goal weight. The reason this happens is because you are not learning to change your lifestyle with the foods you eat. The portions are pre-measured for you, thus when you go back to eating real food, you don't have an idea how to cook the food and how to develop portion control in the foods you eat.
Diets that Eliminate Foods Groups Are UnhealthyMany diet programs including that of the Atkins Diet place their emphasis on eliminating entire food groups at least during the early weeks of their programs. In addition, these programs tend to severely limit carbohydrates, the energy foods we need in order to be able to function during our waking hours. Although any healthy diet, even for weight maintenance, should restrict simple carbohydrates, reducing all carbohydrates is not a healthy practice. Simple carbohydrates such as white rice, pasta, white bread, bleached flour, and white bread can be replaced with whole grain varieties that do not turn into sugar when you consume them.
Quick Weight Loss Programs Do Not Promote Permanent Weight Loss
Despite the claims of many fad diets, losing ten pounds in less than thirty days is not going to help you keep the weight off. Remember, the key to permanent weight loss is changing your lifestyle, and that includes not only the way you eat but your activity level. Reducing your caloric intake to fewer than 1,000 calories a day will certainly help you lose weight, but it will not teach you how to keep the weight from returning. Permanent weight loss involves learning how to control the portions you eat as well as the kinds of foods you eat as well as establishing an activity level that keeps your metabolism working efficiently.
Choose a Healthy Diet that Incorporates Portion Control and Lifestyle ChangesThe best way to lose weight is to learn how to control the amount of food you eat and choose healthy foods. That means choosing healthy snacks such as raw vegetables and fresh fruit instead of cakes, cookies, and other sweets. That doesn't mean you can never have those things again, but by making lifestyle changes while you are losing weight, you will learn to enjoy them more by eating them less. Programs such as Weight Watchers show you how to incorporate your favourite foods into your diet program so that you can lose weight without depriving yourself of your favourite foods.
When you deprive yourself of your favourite foods as you do on some diet programs you will quickly become frustrated, especially if you have a good amount of weight to lose. When you are able to have your favourites in smaller quantities, you will have a better chance of continuing to your goal. In addition, a program that includes healthy foods from all the food groups will provide you with the essential nutrients you need in order to remain healthy.
Marie Watson writes weight loss, diet plan, health, beauty and general well-being articles for the Slim Eazy website at
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How To Increase Your Metabolism
By
Stuart WardTo begin learning how to increase your metabolism gaining a basic understanding of how the body uses energy would be beneficial. Metabolism is the process of burning the calories from the food we eat and converting it into the energy needed to perform bodily functions and for staying alive. Metabolism is measured according to your basal metabolic rate (BMR). The higher your metabolic rate, the more calories are burned for energy.
For people looking to lose weight increasing metabolism would be the ideal starting point. This can be achieved by combining an exercise programme with healthy eating. However, it is important to remember muscle cells are more metabolically active than fat cells and therefore muscle will burn more calories than fat. When you start exercising and eating healthy try not to get despondent if you don't notice any immediate weight loss. Your body will start to build more lean muscle, which will increase your metabolism, while burning more body fat. Instead of stepping on the scales try to measure and record your body mass index (BMI) on a regular basis. Or simply look in the mirror!
Exercise
The first steps in learning how to increase your metabolism are understanding the importance of diet and exercise in achieving your goals. Simple activities such as walking the dog and playing with your children will all have a positive effect. Exercise, is a great way to reduce stress as well as promoting lean body mass. It is essential that you increase your lean muscle mass to achieve a higher metabolic rate.
You should aim to mix regular cardiovascular or aerobic exercise with resistance or weight training to burn body fat and develop lean muscle mass. Cardiovascular exercise will work your heart and lungs and help burn unwanted body fat. To burn even more calories try including interval training in your cardio work outs. For example when running sprint for thirty seconds then jog for thirty seconds and repeat for 20 minutes.
As well as aerobic exercise you will also need to work out with weights to develop muscle. The higher your muscle mass the higher your metabolism. After weight training your body will burn more calories while resting as your muscles recover and repair themselves. When undertaking a weight training programme you will need to be careful with your diet as your body will need essential nutrients for recovery.
Foods
Foods to increase metabolism include complex carbohydrates such as high fibre cereals, fibrous carbohydrates such as fresh fruit and vegetables, protein such as tuna, salmon, skinless chicken breast, cottage cheese, mono-saturated fats such as olives and olive oil. Tea and coffee are reported to have a minor effect but spices, capsaicin (found in red chillies), and vitamin C are known to help burn fat and boost metabolism
If you are following a vigorous exercise programme you will need to increase the protein in your diet to help your muscles recover and grow. One recommended way to increase your metabolism is to eat five or six small meals a day. Eating every two to three hours will keep your energy levels high. Never skip meals, especially breakfast for this will most certainly decrease your lean body mass and therefore reduce your metabolism.
While it is true that everyone has a unique metabolic rate, you can take action to increase your metabolism. Learning how to increase your metabolism through eating proper foods and taking regular exercise will help you achieve permanent fat loss, but more importantly is the confidence and quality of life to be gained.
For more information on how to increase your metabolism and to download a FREE ebook "Boost Your Metabolism" please visit:
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Six Ways To Keep Ten Pounds Off
By
Fran BishopYeah... So you've lost those dreaded 15 pounds. But now what must you do to KEEP them off? Stay on your favorite diet? Find a new less intense diet? Hire a trainer? Current research shows at any given time in America, approximately 40% of women and 25% of men are trying to lose weight (Kruger et. al 2005).
So what should you do? Check out the National Weight Control Registry for one (NWCR), a database that tracks persons who've lost at least 30 pounds and successfully kept the weight off for at least one year.
The following are a few of the recommendations of NWCR and the Aerobodies Fitness Team heartily endorses with these strategies:
1- Mindful Eating - knowing why and what you're eating rather than mindlessly snacking is key. Often times emotions, feels of sadness or fear or anger crowd our thinking and rather than deal with what is we eat. Are you really hungry or feeding a feeling. Check yourself out.
2- Exercise Regularly - sounds like a no brainer but really, persons who consistently exercise several times per week are far more likely to keep the weight off once they lost unwanted pounds.
3- Eat breakfast - missing meals is the first way to lose the battle of the bulge. Eating sensibly, first thing in the morning to start your metabolism and feed your empty stomach is an excellent way to keep the weight away.
4- Keep a food journal - "I hate doing this", yes we hear the complaint all the time, but persons who write down what they eat, know how and where they're going wrong. Monitoring your diet helps you stay on course...think before you eat!
5- Step on the scale - once a week, monitoring your weight will help you self correct before going too far off course.
6- Find Fit Friends - we are who we associate with; so if you want to get fit, find fit friends.
They'll support, encourage and coach you to stay true to yourself and your goals
Taking these six steps is the key component of keeping a health and figure you've worked so hard to achieve. Remember its easy to lose it... the key is KEEPING IT OFF!
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How To Get Rid Of Love Handles
By
Darryl HunterTodays fast paced society, where everything is instant, has created an underlying problem for people and it's affecting their health and well being. It almost seems impossible, but in todays fast paced society people are actually becoming less active. This combined with bad eating choices is leading to weight problems for millions of people world wide.
One such problem this is creating for people is the development of what people have affectionately called 'love handles'. Love handles are the rolls of fat that are found around your mid section. It may be a catchy name but for millions of people that have them they are not a good thing to have. They make your waist look bigger than it is, they hang out over your pants, they're uncomfortable and they make most people very self conscious.
The two main factors which contribute to love handles are:
1/ Diet - In todays now! now! now! environment people would prefer to have take aways than take the time to cook a healthy meal. What was once a great solution, you drive to a window place your order and by the time you get to the next window your meal is ready, is now part of the problem. Modern diets are high in fats and processed foods and people are not getting the good nutrition they need. Not only are they not getting good nutrition but they are feeding their bodies fats and sugars and these are being stored in the body leading to weight problems.
2/ Exercise - Although life is fast paced these days people are becoming more and more inactive. People don't have time to exercise or work out. If people are not exercising then they can't burn the calories they are taking in through their diet. If you don't burn enough calories in your day then they are stored as body fat.
If you want to get rid or love handles, the good news is that it doesn't have to be hard. It will take some work but the results are well worth it. With the right diet and a work out programme that suits you you can lose that unwanted body fat. The hardest part is getting the motivation to start and then to carry it through.
You don't need to be in the gym 6 days a week or live on salads. You just need a step by step plan that shows you the best exercises to burn fat and how to engineer your diet so that your not going with out but at the same time you are losing your love handles.
Darryl Hunter has a degree in Anatomy and a keen interest in health. If you would like to find out more about a guide that will show you how to get rid of your love handles once and for all Visit:
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Learning About Easy Weight Loss for Teens
By
Darlene NicholsonLearning about easy weight loss for teens is crucial when you have an overweight teenager. Not only does being overweight as a teenager have long-term emotional consequences, but more and more studies are determining that our future cardiac health depends a lot on what we do to our bodies as adolescents. Easy weight loss for teens involves understanding the peer pressure your overweight teen may be facing and learning about the basic principles of weight loss.
Being overweight as a teen can be a brutal experience. Teasing and peer pressure is at a peak during these years as our children move from childhood to adulthood. It can be difficult to form positive attitudes that will benefit your child as an adult when he or she is constantly ridiculed for being overweight. The negative comments they receive will either be held inward or projected outward at society or people in general. Teens that are overweight may develop a poor self-image and resort to fad diets and starvation to attempt to achieve the body that so many celebrities have set as the "ideal" body. Anorexic models and extremely thin starlets are splashed all over the magazines many teens read. The diets that these dangerously thin celebrities follow are available on the internet as easy weight loss for teens.
It's imperative that you help your teen understand what easy weight loss for teens is really about. Just as with many subjects such as sex and drugs, if they don't hear it from you, they may follow misinformation from their peers or the media.
Help your teen understand the basics about proper nutrition. Easy weight loss for teens does not involve fad diets or starvation. You might need to educate yourself first on this subject. There's a lot of misinformation out there regarding weight loss and proper nutrition. No carb's, lo carb's, maple syrup, high protein... it's an unending list, really.
Easy weight loss for teens can be found within a simple equation. Weight maintenance dictates that calories consumed must be equivalent to caloric output. Therefore, if weight loss is desired, the equation must be shifted to have a caloric deficit. This can be achieved by lowering the amount of calories consumed, increasing caloric output via exercise or best of all, doing both.
Your teen needs to understand that easy weight loss for teens doesn't mean fast. A healthy goal for weight loss is around one to two pounds per week. Drastically lowering calories will achieve quicker weight loss, but the trade-off is that metabolism is lowered, thus making it more difficult to lose weight in the future.
To begin easy weight loss for teens, use a calorie calculator to determine the appropriate amount of calories for your teen based on height, weight, age, sex and activity level. Calorie calculators can be found free of charge on the internet. From there, set up a plan that will create a calorie deficit of 500 to 1000 calories per day to achieve either a one pound or two pound per week weight loss goal. It's imperative that your teen achieves this deficit through diet and exercise.
For calorie information, read food labels. Your teenager needs to read these labels and learn how to properly portion food. We live in a super-sized country. Seeing what a real portion looks like can be surprising at first. Easy weight loss for teens, however, cannot be achieved unless they understand portions and learn approximate caloric values of different foods.
Consult the food guide pyramid available at http://www.eatright.org for information on what types of foods your teenager should be eating. The misguided notion that carbohydrates are bad has created a lot of confusion. As long as the majority of carbohydrate consumption is whole grains, fruits and vegetables as opposed to simple carbohydrates like sweets and white breads and pastas, carb's are okay and should be a regular part of your teenager's diet. Choose lean meats over high fat meats and try to incorporate fish into your easy weight loss for teens plan. Dairy is also an important food group. Just remember to choose low-fat or fat free dairy products.
Above all, in learning about easy weight loss for teens don't forget to be a positive and encouraging part of your teen's weight loss. Try not to pressure them. They're feeling enough pressure at school and from themselves. On a bad day, an encouraging smile and a big hug may be all they really need.
From a sickly little girl to a healthy chef to the stars, Darlene Nicholson transformed herself into The "Kick in the Butt" Healthy Lifestyle Expert and creator of the popular DVD "The Healthy Grocery Store Tour". Visit her website
http://www.lifechanginghealthysolutions.com/ or grab a copy of her free ebook "4 Steps to Permanent Weight Loss"...guaranteed to open your eyes to how easy weight loss can be with the right plan of attack.
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Attention Weight Loss Enthusiast - Eat, Drink, But Be Wary
By
Leisa St LedgerIf only we could lose weight by not doing anything differently. Unfortunately, if we want to be slimmer and healthier, changes must be made, and one of those changes on a weight loss program is saying goodbye to the booze.
But is alcohol really that bad for weight loss? Put simply: yes, but the good news is you don't have to completely eliminate alcohol from your life.
Alcohol is high in calories, it stimulates the appetite, inhibits quality sleep and the body's ability to burn fat efficiently. It also lowers testosterone levels for up to 24 hours after your last drink. An American Journal of Clinical Nutrition study found when eight men were given two vodkas mixed with low calorie lemonade 30 minutes apart, their body lipid oxidation (ability to burn fat) dropped by a massive 73%.
The main problem with alcohol is that most of it is converted into a substance called acetate, which the body burns instead of burning fat as an energy source.
Alcohol also stimulates the appetite, not something that is conducive to weight loss. Researchers from Denmark's Royal Veterinary & Agricultural University found a group of men who ate a meal with alcohol, consumed many more calories of food, than the group who did not have alcohol.
Alcohol also reduced testosterone levels. One heavy drinking session will raise the level of the muscle wasting hormone, cortisol, which increases the breakdown of testosterone.
One gram of alcohol is seven calories, almost as high as fat, which is nine calories a gram. When you consider a gram of protein is only four calories, it is easy to see alcohol is not very good value if you're trying to control your appetite.
If you like a tipple, it's not all bad news though.
A 2004 study in the International Journal of Obesity compared two groups of dieters over three months
Both groups were limited to 1500 calories a day. One group had 150 calories of white wine a day, the other had 150 calories of grape juice a day.
The weight loss of the two groups was 4.7kg, and 3.7kg respectively.
Another US survey found that dieters who abstained from alcohol don't necessarily lose any more weight than those who take a moderate amount.
A small amount of alcohol, particularly red wine, is excellent for lowering stress levels and preventing heart disease.
It seems the role alcohol plays in your life, whether good or bad, boils down to the amount. While a glass is good for the heart, more than two and you'll be doing yourself damage.
If you are trying to lose weight, and would like to have the odd glass of alcohol, limit your intake to one or two glasses a week.
You will also benefit by changing to a lower calorie drink, like wine, or using diet mixers rather than high sugar ones.
Mix your wine with soda water and drink a glass of water in between glasses of alcohol. If you drink to unwind, as most people do, try something else like an easy walk, some meditation, a scented bath or phone a friend if you've had a difficult day.
Confused yet? The short of it is, if you are trying to
lose weight don't drink alcohol. If this is too much to bear, limit yourself to one or two drinks a week.
Instead of dwelling on something you can't have, think about your new svelte body when all your hard work has paid off, and remember - it will be worth it!
Yours in health,
Leisa St Ledger
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Operation Weight Loss
By
Leisa St LedgerMotivation high = Success Guaranteed!
Losing weight is easy. All you need to do is use up more energy than you consume. The science behind weight loss may be straight forward; however, keeping your motivation up during this sometimes lengthy process can be the difficult part.
Making the decision to lose weight and become healthier is relatively easy too. But in order to succeed, your motivation must be high from the very beginning, and it must remain so until your goals have been achieved. We have looked at some ways to do this below. Everyone is different and one motivational method is not going to suit everyone. Choose some ways which may work for you, and then have another up your sleeve for when you need it.
Measuring up
Many people like to see their weight loss coming off in cold hard figures. A good way to do this is to weigh and measure yourself on day one of your new eating and exercise plan. Record the figures in a book, and then regularly weigh and measure over the following weeks and months. The longer you leave between measuring the better, as you'll see more results that way. Whatever you do, don't weigh yourself every day, you'll drive yourself crazy.
For many people, this method would do more harm than good. No weight lost, and they feel completely disillusioned and eat because 'there's no point trying'. A loss on the scales and those same people may think, 'this is so easy, I don't need to be so strict with myself, I think I'll have a sausage roll to celebrate'. You will know if this is you. So you can see where this method is headed?
Rather than weigh and measure yourself, you may aim to fit into a pair of your old size 10 jeans, for example. Try them on every few weeks until they fit. Don't be ridiculous with your 'goal garment'. If you are size 22, don't aim to suddenly fit into a size 8 skirt. It will just seem like too much of a mountain to conquer.
Tiny goals
If you have 20 kilos to lose, break it down into two kilo lots. Chip away, bit by bit, rather than overwhelming yourself with the entire task at hand. Just take it a day at a time, and before you know it, you will have reached your ultimate goal.
A journal
Keeping a journal is an excellent source of motivation for almost everyone. Don't fanatically write down every mouthful you eat, but rather your thoughts and wishes for the future. Start by writing down how you feel while overweight and unfit, and why you want to discover a new and improved you. When your motivation is running low, go back and remind yourself why you are on this mission in the first place. Return to centre and carry on.
Buddy up
Most people will know someone who would also like to be leaner and fitter. Pair up with your best friend, sister, wife or neighbour, and act as each others motivators. Arrange to meet on a regular basis. Call each other when you are feeling weak and can't get the thought of doughnuts out of your head. Go walking with each other. Listen to each other, and reach your goals together.
Bribe yourself
Don't forget, there's nothing wrong with a good old fashioned bribe, if that's what it takes to get you trim and healthy. The bribes can be small, for example, when I lose the next two kilos I will treat myself to a facial. The bribes can be huge. When I reach my goal weight and can run five kilometers non stop, I'll treat myself to a week in Tahiti. Use your imagination, and think about what would motivate you. Remember, whatever your bribe is, by the time you have earnt it, you can enjoy it guilt free.
The breakout
Not everyone can be trusted with this technique, but consider whether it would work for you. The breakout is just that, allowing yourself one meal per week, fortnight or month, when you can have what you want. You still need to set some boundaries though. You may allow yourself only one course to break out on, you may allow yourself only good quality food (no drive-throughs) even if it is fattening, you may stipulate you have to go for an extra long walk the day before or after.
For some people, getting back on the straight and narrow after a breakout would be virtually impossible. If you are one of these people, than this method is not for you. Others will feel rewarded and refreshed and ready for the next leg of their journey.
Visualization
Don't underestimate the power of visualization. Picture yourself how you would like to be - over and over again. Keep this picture in your mind as you are walking, swimming, asking for a tomato juice (when you think you want a sugary soft drink), declining a piece of birthday cake at a party or downing your 10th glass of water for the day. Achieving your goals will require just as much brain power as anything else.
Everyone should talk to their partner, if they have one, about how they can motivate you. That could mean to never mention your new eating and exercise plan, or to act as your drill sergeant throughout the process, or something in between. Either way, it is essential to let them know. The person you love can be a huge help or a massive hindrance if they don't know what you want from them. Remember you can't regain your health and look great, by not doing or eating anything differently. Change requires change.
It's also helpful to remember that you probably didn't pile on a sneaky 25 kilos in a couple of weeks, so don't expect it to be gone in two weeks. It takes time to achieve
weight loss If you have any other motivational techniques that you have found work for you, please let us know so we can share them.
Yours in health,
Leisa St Ledger
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Not Just Fat
By
Cheryl SalernoThere are pills, programs and prepackaged "foods" to help us lose weight, complements of the billion-dollar weight loss industry. Most of these options target fat-burning as the key to weight loss. But weight is not just fat. In fact, there are three other big contributors to being overweight: water, undigested food and emotional weight.
THE FATS WE KNOW
Fat can be stored energy (I.e., calories) we're not burning because of a sedentary lifestyle or too high a caloric intake for what we realistically need. It can also form in the body from incompletely digested fats when we're overdoing the wrong food choices or when the liver/gall bladder isn't working up to par.
Generally, we know what not to eat. But we may not know that cooking with a microwave -- besides upping the carcinogens in food -- also increases the bad cholesterol content. These are all simple problems to remedy: Eat less, move more, choose fresh foods and unplug the microwave.
Including fat-burning foods in our diet, such as grapefruits and pomegranates, are helpful, as are selecting more of the sour, bitter and pungent foods, rather than the salty and sweet foods.
For men, weight loss means essentially more physical activity, because men store weight differently than women. Male fat storage is genetically programmed to store more superficially and be more readily available for acting to "protect the tribe." Women's fat, on the other hand, is nested more deeply and intricately between tissues so that mothers have a steadier supply of energy for tending offspring. This genetic difference means that it takes longer for women to lose excess weight than men.
WATER, WATER EVERYWHERE
Fat on the body is usually firm, whereas water weight is softer and jiggly. The body can hoard water for at least three reasons: It's not getting hydrated regularly enough; the kidneys are not working up to par; or we're eating the wrong kind of salt, which most of us do and we need to change that.
Why change our salt? If your salt pours smoothly, it has been high-heated. This process binds the sodium and chloride molecules together for a non-clumping pour. But these minerals are supposed to separate in the stomach and be used for various purposes. Bound together, when they enter the digestive tract and bloodstream, they become an irritant. The body's natural defense against irritation (and inflammation) is to surround the culprit with fluid to protect other cells. Hence, water weight.
So switch to a nice sea salt that clumps and sticks together and avoid processed foods, which are loaded with it. I highly recommend http://celticseasalt.com. Also, eat foods that act as a diuretic: watermelon, cucumber and cranberry, whole or juiced. And remember water, nature's preferred flusher and hydrator, surpassed only in health benefits by coconut water.
UNDIGESTED FOOD
This has got to be the yuckiest category of body weight. It has been estimated that, by our mid-30's, most people are carrying at least 5 - 10 pounds of undigested food, caked in the small and large intestines. On autopsy, the large intestine of John Wayne was over 40 lbs. and Elvis' colon weighed in at over 60 lbs. Not healthy.
This weight shows as a bulging gut. It's not beer. It's old food, fecal material and the water that tries to insulate the rest of the body from the bacterial pockets festering inside us. The saying, "Death begins in the colon" reflects how serious it can be for a body to carry this kind of weight over the years.
A great fallacy in our thinking is that intestinal detoxification can be done effectively in a short period of time. Not true. It's wise -- in fact, necessary -- to embark on a lifestyle overhaul of what we eat and include periodic colon cleansing, done gradually and safely over time.
Innumerable health complaints seem to lessen or disappear with cleansing and detoxification. Weight loss is one benefit, but a lighter toxic burden in the system is accompanied by fewer and fewer symptoms from such ailments as arthritis, fibromyalgia, headaches, allergies, low back pain and a host of other complaints.
I use Oxy-Powder, available from http://oxypowder.com, which liquefies fecal matter impacted in the colon lining and flushes pockets of gas and mucous that contribute to bloating and bacterial growth. Because oxygen is the main active ingredient, the entire system is made healthier. Doing a few 10-day sessions of this supplement every year for a few years yields you years of health and vitality in the long run.
MENTAL and EMOTIONAL WEIGHT
Weight gain can happen because of hormonal changes (such as, pregnancy/child birth, or the slowing down of thyroid function over time), stress, illness, depression, poor food choices and inactivity, to name the most common. Weight gain persists for quite different reasons. While apathy or depression or stress may be operative, other powerful subconscious influences may be at work:
Fat as an insulator to protect self from others
Fat as a reflection of a personality that is "too heavy" and needs to lighten up
Fat as a projection of authority issues, as in "throwing your weight around"
Fat as proof of unworthiness, low self-esteem
Fat as a cry for help, to be noticed, to be a "big person"
Fat as a punishment or rebellion against another
Fat as a sign of loyalty to an overweight family or groupto name some of the most common deep reasons.
When subconscious motivators can be honestly confronted, we have a better chance -- perhaps the only real chance -- of losing the excess weight that threatens our health physically, mentally and emotionally.
Cheryl Salerno is a Certified Quantum-Touch Practitioner and has been a student of Holistic Health for over 30 years. Twenty years as a Certified Massage Therapist in a clinical chiropractic setting gave her an appreciation of the mental and spiritual aspects of physical health. An avid reader of the Edgar Cayce health readings, she incorporates those principles into her energy healing practice at the Main Pain Center in central New Jersey. Visit
http://mainpaincenter.com/ for more information.
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Green Tea Diet Pills
By
Kelly A MartinGreen tea diet pills are one of the best forms of weight loss because they work in many different ways. Avatrim is one of the best forms of green tea diet pills because it targets suppressing your appetite, gives you energy, and boosts your metabolism.
The biggest and hardest problem with dieting is trying to stop you from eating so much. It is common to have food cravings for fatty foods. Often times these food cravings are too difficult to resist and you eat more than you should. When you try to suppress your appetite, you might even feel hungrier. Often times, people who think about not eating eat even more because they are thinking about it so much. They feel hungry. When you diet and try not to eat anything, then you also suffer from hunger pains that are unbearable too. Green tea diet pills work by suppressing your appetite. This helps in weight loss because you are not having the fatty cravings for foods, you are not thinking about eating, and you do not have the hunger pains associated from eating less when you are dieting.
Another common side effect from not eating as much when you are dieting is the feeling of being extremely tired and unable to do anything. You might find yourself sleeping more than you normally do because your body is lacking the needed energy levels to have a normally productive day. Green tea diet pills work by giving you the energy levels you need without having to eat the amounts of food your body needs to be active. You can be productive and have a great day because you are not tired when you take Avatrim.
The body's metabolism adjusts to the amount of food that is taken in. It is what is responsible for absorbing and distributing what the body needs throughout the body. Eating the right amounts of food with proper exercise causes the body to have a healthy metabolism that usually is high. When you slow down your food intake or stop your food intake then your metabolism slows down also. This is because there is less food for the body to work with and it slows down the processing. However, when you begin eating again or you stop your diet because you feel you are finally at the weight you are happy with, then your metabolism doesn't adjust right. This is because your metabolism is still working slowly to absorb whatever it can and when you are eating larger levels again, it is absorbing much more. An example of this is not eating when you are dieting and getting to the weight level you are hoping for. Then when you go off your diet, you gain the weight right back in addition to more weight. Green tea diet pills such as Avatrim work by boosting your metabolism to levels that are healthy and help your body absorb the foods. This way, when you reach the levels of weight you are satisfied with, and then you will not gain the weight back because your metabolism is where it needs to be.
Avatrim is a green tea diet pill that works in many different ways to help your body lose the desired weight you are hoping for by suppressing your appetite, giving you energy, and boosting your metabolism.
Avatrim is the World’s best
fat burner diet pill. You can find more information as well as
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Green Tea Is A Great Fat Burner
By
Fran MullensAre you searching for a great way to burn fat? Are you tired of trying to lose weight, but you just cannot seem to get anywhere? Have you tried every diet, diet pill and diet supplement on the market and still are unable to lose weight? Well, you are not alone.
It is not your fault that you are unable to lose weight. The people who sell the diet plans and the exercise plans and diet pills and the fat burners do not want you to lose weight. Because if you actually did lose weight, they would have no one to sell their magic diet pills to.
Well there is a new diet on the market that really does burn fat. I am talking about green tea, and it works exceptionally well at burning fat. Now in order to lose weight, you need to burn more calories than you take in. It really is that simple. But no matter how simple, it is extremely difficult to actually accomplish. And this is where green tea comes in; the ingredients in green tea raise your metabolism and burn fat.
Green tea works extremely well as an after dinner drink. It will help your body lower your blood sugar levels. When you eat a meal, especially if you eat a lot of carbohydrates, you blood sugar level will rise. Green tea acts as a glucose regulator, which helps you to lose weight. This is a great way to lose stomach fat.
It has also been found that green tea will increase you stamina and energy level. As a result, you are able to have a better fat burning workout because your endurance is increased as a result of drinking green tea or by taking green tea supplements.
If you truly are looking for simple and effective way to help you burn fat and lose weight, then green tea supplements may be what you are looking for. Not only does it help you lose weight, it is heart healthy, helps prevent certain types of cancer, lowers your cholesterol and numerous other health benefits. Green tea really does appear to be a magic elixir.
One of the most effective
fat burners is green tea. At
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green tea fat burner is so effective.
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Finding Your Dieting Motivation
By
Dr. Becky GillaspyIf I asked you to wash my car you probably wouldn't rush to pick up the hose and sponge but if I asked you to wash my car for $10,000 you would probably drop everything you were doing and start scrubbing. Why were you suddenly motivated to do the work? The reason is you saw what was in it for you and you wanted it!
Finding your dieting motivation is no different; you simply have to put a little thought into uncovering what you really want - what is in it for you.
If you asked someone why they are dieting you would likely get an answer such as:
I want to look better
I want to feel better
I want to look good in shorts this summer
I have an event coming up and want to feel good about myself
I want better health
The fact is that most people could come up with a list like this in a very short period of time. Now there is nothing wrong with this list, in fact these are all very valid reasons to lose weight the problem is that this list is not very compelling and the reasons don't pack the emotional power needed to motivate you through tough dieting times.
Finding those true emotion-packed reasons is not hard, you just have to dig a little deeper.
Try this exercise, it is simple but requires a bit of thought. Take out a sheet of paper and number 1 to 15 down the side of the page, now come up with 15 reasons you want to lose weight.
Clients who have done this in the past have uncovered reason that had deep emotional meaning for them such things as:
I want to be able to fit into the seats at the amusement park when I go with my kids
I want to get pregnant and feel my weight is preventing it
I want to accomplish this while my mom is still alive
My weight is preventing me from going for my promotion
These reasons were hidden from their consciousness until they did the work to uncover them but once they were revealed the reasons acted as catalysts in their weight loss effort and kept them motivated until their goal was reached.
Your dieting motivation will be unique to you, take some time now to uncover the compelling reasons you want to lose weight and you will find it much easier to reach your goal.
If you have tried diet and exercise but have had difficulty sticking with your plan then you will benefit from my FREE e-report Think and Grow Thin! Get your free copy of Think and Grow Thin! by clicking on
http://www.weightlosswithoutworry.com/book.phpDr. Becky Gillaspy is the founder of
Weight Loss without Worry a website helping you lose weight without losing your love affair with food.
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Weight Loss Tips - The Benefits Of Eating Small Regular Meals
By
Steven ClaydenWhen it comes to weight loss eating small regular meals is highly regarded as one of the best ways to help control your weight. This article will explain how eating small regular meals throughout the day can help train your body to stop storing calories.
If you don't eat regularly your bodies' metabolism slows down, and your body begins to store more of the food that you eat. If you're the type of person that misses breakfast and eats at unregular times of the day meal then you are effectively training your body to store fat and calories as your body doesn't know when you will eat again.
If you eat more regularly your metabolism begins to speed up because your body begins to learn that more food will soon be eaten so it begins to burn off the calories instead of storing them as it would when you are eating less regularly.
Always eat breakfast as this kicks your metabolism into life for the day ahead and try to eat something healthy every 2 -3 hours. It is important to have a balanced diet and try to eat foods that have a high thermic effect.
The thermic effect is basically works on the principle of how many calories your body burns through eating,chewing and digesting food.
High protein foods for example have what is known as a high thermic effect. The thermic effect scale ranges from 3% to 30%. High protein foods such as fish and poultry for example have a thermic effect of 30%. This means that digestion burns 30% of the calories alone. Complex carbohydrates have a thermic effect of around 20% and at the lower end of the scale come fats and refined carbs.
And of course don't forget to exercise to help your body burn up the calories.
So in conclusion, eating small regular healthy meals helps to increase your metabolism reducing your bodies need to store fat and calories.
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Fat Loss 101 - Master the Basics, Get all the Results
By
Mike OdonnellIt seems everyone want to lose weight, but with all the information out there it just gets more and more confusing for the average person to know what to do? Let's back it up a little and start from the basic understand of how fat loss happens in a simple and easy manner. Once you can master the basics, that is probably 90% of where all your results will come from!
Fat loss first and foremost is a hormonal event, the right hormones telling the body to release the stored "energy" in the fat cells to burn off. It is also important to know that there are also fat "storing" hormones that act in the opposite way, triggering the body to store "future energy" into the fat cells. The body triggers these hormones through many different stimulus like food, drink, exercise, stress and sleep. Fat cells are just the body's emergency storage tanks afterall. If we didn't have fat cells, we wouldn't have survived the famines of the past. It's a built-in survival mechanism that is getting all the wrong signals today. The body wasn't designed around constant intake of food, especially the processed and high in sugar kind. (as that is not something that naturally grows on trees!)
So we know that fat loss is hormonal. Also fat loss occurs when oxygen is present, what is known as aerobic. (which means "with oxygen"...don't get all happy yet all you daily joggers) The other stage is called anaerobic (which means "without oxygen"). Anaerobic training is also known more commonly as "strength training" (which you can tell by the lactic acid burn). Here's where people get confused when it comes to exercise. Most people think that by doing aerobics you burn all the fat you want. Well if that was the case, obesity would of been taken care of in 1986 and your gym aerobic instructors wouldn't have an average BF% over 25%. Who ever said you are guaranteed to burn fat? What about stored glycogen? Plus if you can burn fat in an aerobic state, well aren't you in an aerobic state all day long (minus brief times of anaerobic activity) including sleeping?? So here's the breakthrough, you have the ability to burn fat all day long! The only thing left is the hormones and whether they are saying "empty the storage tanks" or "here comes some more" to the fat cells.
The Fat loss hormones were are going to focus on briefly are insulin, glucagon, and growth hormone (GH). Insulin is a fat storing hormone, while glucagon and GH are fat burning hormones. If insulin is present and elevated, the other hormones go down (this is an important relationship to realize). Another hormone called cortisol (stress hormone) is a muscle breakdown hormone....and that is not something we want in our fat loss quest. Below are just quick and easy bullet point on how to maximize the fat burning hormones and minimize the muscle breakdown/fat storing hormones (don't think all muscle breakdown is bad, you need to break down and rebuild the cells it's when you have excessive breakdown and minimal rebuilding that is the issue as that will lead to a loss of muscle).
Your #1 enemy, sugar and all it's hiding places (drinks, sauces, dressings, etc). If it has a label, read it and see what sugars you are really getting, as everything you put into your mouth counts! Why is sugar bad? Because sugar will be quickly absorbed into the blood which cause a spike in your blood sugar and with that spike the body releases insulin to take care of it (shuttle excessive blood sugar into the fat cells for storage!). So like I tell my clients, every time you put sugar into your mouth just tell youself "I don't feel like burning fat for the next 3-4 hours" as that is exactly the hormonal signal you are giving it. Remember also, when insulin is high glucagon and GH go down (this is important to remember especially at night)
So let's recap, for fat loss we want:
* Minimal insulin levels thoughout the day (no high levels/spikes except during the post workout window when the insulin sensitivity is maximum, it goes into muscle not fat)
* Maximum Glucagon (which is directly inversely proportional to insulin levels)
* Maximum GH (which is controlled by insulin, exercise response and sleep)
* Keep Cortisol in check (you will have some, but excessive will lead to muscle loss)
For Insulin control (and max Glucagon response):
* Keep levels low by not eating sugar or foods that quickly break down into the bloodstream
* Have protein with every meal (as that will slow down the digestion of any sugars). Also protein intake stimulates the release of glucagon.
* Improve insulin sensitivity with glycogen draining exercise (resistance training) which will in turn reduce your insulin resistance (which is one of the biggest reasons for obesity and a serious increase of risks for many other diseases including heart disease, cancers, diabetes, accelerated ageing and more!)
For max GH response:
* Most of your daily GH is released in the first couple hours of sleep at night (75%) . Keep your insulin levels low (which means no big meals or sugar 2-3 hours before bed) and get to bed by 10pm to get the maximum response
* Exercise with Intensity (for fast twitch muscle recruitement, not slow twitch), whether it is resistance training or doing interval training like sprints. Short burst of anaerobic intense exercise (lactic acid burn) will in turn signal the body to release GH. Long aerobic activities (jogging, etc) will NOT. (The old arguement of look at the body composition of a sprinter vs the marathon runner...the sprinter has more muscle and very low bf%, the marathon runner has little muscle and a higher bf% even if they look smaller) See the role of lactate in exercise induced GH response.
* Exercise in a fasted state has also shown to increase GH levels (again make sure you have enough energy to get through the workout, a small meal may be needed 1-2 hours prior if the activity it too intense)
Minimize excessive Cortisol:
* Keep all exercise under 45min (remember we want to increase the intensity in a short period, not the duration). Anything longer will just start wasting muscle as fuel.
* Practice relaxing throughout the day, don't stress out over things that mean very little in the long run (ask yourself will this really be important in 1 week, 1 month, 1 year). Get perspective on things in your life, and detach from things that really don't matter. Smile more, take deep breaths throughout the day, get out in nature, find your passions in life, etc. We are too stressed out and our body was only meant to use stress in short bursts (fight or flight response) not all day long events.
So if you can master these small steps, you will see tremendous changes. Now what if there was something else you could do to decrease insulin resistance and improve GH response to exercise and sleep? Hey how about something that also helps the health of the gut, improve digestive process and liver function (which is an important organ for fat burning). Hmmmmmm.....could that be Intermittent Fasting?? Wow....look how everything starts to nicely come full circle!
About the author: Mike ODonnell is a professional health and fitness coach. You can see more free health and fitness information on his blog at
http://www.theiflife.com/The IF Life is also focused on using Intermittent Fasting for maximum fat loss, muscle, performance, health and living life to the fullest.
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Loose Belly Fat The Lazy Dieter's Way
By
Jonathan A ParkerIf you're looking to loose belly fat with the least amount of effort required, this article will give you some top tips for saving time and/or effort.
Foods you can prepare quickly
If you are looking to save some time on the preparation front, then there are certain foods that you should be eating regularly that are also extremely quick to prepare.
These can be classified into three types themselves; cold cooked food, raw foods, and processed foods.
Examples of cold cooked foods could include cooked chicken or turkey; both very lean meats that should be a part of everyone's diet. These could form a salad or just be eaten on their own. I usually have a chicken salad every lunch time as it only takes one minute to prepare in the morning before work.
Example of raw foods would be raw leafy vegetables such as lettuce, spinach, rocket etc. These all contain vital vitamins, minerals and antioxidants, and should be eaten at every meal time. These raw examples provide a convenient alternative to other fibrous green vegetables that must be cooked such as sprouts and brocolli.
Example of processed foods that are suitable for eating when you're trying to loose belly fat are protein bars and protein shakes. These are very good sources of protein containing minimal carbohydrate and fats and although they shouldn't be relied on, can keep you going between meals if you don't have much time.
Eating the same thing
By eating the same foods regularly you can become a lot more efficient when trying to loose belly fat.
Time and effort can be saved in a number of different ways, including:
Shopping
You always buy the same food so you know where it is in the supermarket and don't have to waste time looking for it. To improve on this even more you could use online grocery shopping and just have a similar order placed for the same time every week
Preparation of food
When you make a small number of meals regularly, you are able to find quicker ways to do certain tasks involved. No need to learn new recipes, and when you have that special man or lady over to dinner, you've cooked your regular meals so many times that you have them absolutely mastered.
Psychologically
I've always found that I see considerably better results when trying to loose belly fat when I stop thinking about food as a treat or for enjoyment, and start to see it as necessary fuel for survival. When you make the same food over and over again, although it can still be very tasty, it's never a 'treat' as such and I find this helps reduce cravings for the 'bad' foods.
Not eating something in the first place
When trying to loose belly fat, there is one single thing you can do that is more powerful than any exercise or workout in the world, and that is not eating something in the first place.
The painful truth is that no workout or exercise plan can out-train a bad diet so in order to loose belly fat, you need to make sure that you don't put that food in your mouth in the first place.
Consider an example here - when you go jogging you burn around 150 calories per hour more than you would just sitting still. By working for 2 seconds on not putting the chocolate biscuit in your mouth, you can save yourself a whole hour or more of pointless jogging
You can find more of Jonathan Parker's FREE artices on how to
loose belly fat on his website.
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Mustard, Chili, and Weight Loss
By
Robert RisterIt's a surprisingly frequent question, "Is there a relationship between mustard and weight loss? And what about chili peppers, too?"
The benefit of mustard for dieters is very straightforward. A tablespoon (14 g) of mayonnaise--and most of us prefer two tablespoons or more on our sandwiches--contains 99 calories (kcal)and 11 g of fat. Because we go for both the "feel" as well as the taste of mayonnaise, we tend to eat more.
A teaspoon of mustard--which is enough to give a zingy taste to sandwich if you spread it thinly--comes in at just 3 calories and zero grams of fat. Switching from mayo mustard can easily save you 200 calories or more for every sandwich. And chilies are just as low-calorie with an additional benefit.
An Australian clinical study finds that eating an ounce of chopped chili peppers every day can protect cholesterol from forming atherosclerotic plaques, and the benefit is measurable in as little as a month.
Drs. K. D. Ahuja and M. J. Ball of the University of Tasmania (Australia) found that a "freshly chopped chili" condiment eaten every day slowed the oxidation of cholesterol even more effectively than taking vitamin E and antioxidant supplements. The same researchers, along with Drs. I. K. Robertson and D. P. Geraghty, also found that eating chilies for a month lowered resting heart rate in men.
So spice up your diet and lose a few more ounces every week. Mustard and chili peppers can add taste to simple meals and help you lose fat, lose weight, and protect your heart all at the same time.
Author or co-author of nine books on natural healing, Robert Rister is currently blogging on
remission from pancreatic cancer.
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How To Slim That Belly
By
Benjamin WiseAre you finding it difficult to lose the belly fat? There are many factors that are contributing to this problem. The key to your success lies in understanding what you put into your body. If you understand what you eat and what those ingredients do when they are inside you then you will be able to tackle this problem intelligently.
First off you start by cutting out fried food. The nest step you need to take is to cut out heavily processed foods. The problem with fried foods is that they contain what is considered to be empty calories. As a consequence these foods have very little nutrition hence all you get is calories and not nutrition which basically add more fat around the abdomen area.
The nest thing you need to watch is when you eat. Eating late at night just before you go to bed is a bad idea. This way the food just sits in your tummy all night. Preferable you need to eat about three hours before you go to bed and ideally you want to maybe take a brisk walk after a meal.
In terms of exercise you need to cardio, along with cardio do weight and resistance training. In addition to this you can then do exercise that focus on the abdomen area such as sit ups and crunches. A combination of all the above can be very effective because you want to lose weight in general.
To conclude you will also want to vary your exercise routines because if you do the same exercises all the time your body will get used to it and it will stop burning fat at one point or another. And remember to educate yourself about what you eat as this naturally promotes the right action.
To learn more on how to lose abdominal fat select one of the links below. You will also get a Free Bonus ebook - "Training & Nutrition Insider Secrets for a Lean-Body".
Learn more about
Hoodia & Weight Loss.
Finally The Right Way To
Lose Belly Fat - starting today! You can also learn how to get
Six Pack Abs.
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Omega 3 Burn Fat - Does Omega 3 Really Burn Fat?
By
Sean ByrneThere are a lot of people in this world that don't know there are fat burning foods that can and will actually increase the number of fat calories your body burns each day. What are these foods you say? Well, these are most commonly known as free foods which can generally be found in low calories. To be honest, some of these foods are so low in calories that your body will burn more calories metabolizing them.
Now there are some fat burning foods that are very important for all of us who wish to lose weight and keep it off at that for good! In fact it is pretty important if you're one of these people who find it hard to lose weight. Because of your genetics and metabolic system play a role in determining just how fast and also how much weight you lose.
Any Doctor or nutritionist will tell you that perhaps the best way to get any nutrient is to eat a very balanced diet. Well in the case of omega 3 oil, this would be in the form of fish where omega 3 oil is found! Omega 3 is also found in other foods like walnuts, canola oil and flaxseeds. Omega 3 can be found in many popular fish such as salmon, mackerel, herring, trout tuna and sardines. Eating such foods will seriously help your intake of omega 3 oil. However, the truth is that there will be never really will be a quick and perhaps easy fixed method of losing weight that is safe and easy to do.
If you are willing to to a little research it will become alot clear that in fact there are many small things in which you can do to add up over time in the battle against weight loss that can make you feel better about yourself. By taking omega 3 fish oil to burn fat, it is a good way to go for anyone overweight wanting to take steps towards losing weight!
Have you heard of the shocking proof story and real reason why we gain weight by Dr Suzanne Gudakunst? The real reason why people with weight problems can't lose weight has nothing to do with their will power, over eating or the right diet. You can learn more about this shocking story by clicking the link below
You can also sign up to Dr. Suzanne Gudakunst newsletter for free. Its got lots of helpful health tips that can be delivered straight to your email inbox. Click on the link to find out more info.
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