The interesting thing about losing weight is that many people think that it a one time process that begins when you make changes that get you losing weight and it ends when you have achieved that.
But it can never really be like that as that would only be a short term fix and the solution for the long haul is to continue with the changes you have made otherwise you will find yourself back at your overweight self. So, instead of yo-yo-ing up and down with your weight here are five strategies for losing weight and keeping it off.
1) Strength training exercise works best - People who have allowed their muscles to become weak and flabby burn less calories than they should be. This is why they become overweight. And what's worse is that they will continue to gain excess fat weight unless they fix up the problem right down at base level.
Losing weight is easier when your muscles are toned.
The condition of your muscles is crucial to boosting your metabolism as it is the driver of the metabolic rate. So, this is the number one thing you can do to start and keep that process going. Just 2-3 sessions each week are needed but some effort needs to be put into them otherwise the results will be disappointing.
2) Interval training - These are short bursts of all out exercise for 10-30 seconds repeated for 8-12 times. The emphasis in on the 'all out' bit so the rest periods of one minute or so have to be very easy. An example of this would be 30 seconds of sprinting followed by a minute or more of walking. If you can get at least one session of this in each week it will really help get you to your weight loss goal.
3) Get yourself healthy rather than dieting - This is the only way for lose weight permanently. If you are overweight you are not healthy. A healthy body is not over-fat and has balanced blood sugar levels and fat burning hormones. Only with proper exercise and healthy eating can you rebuild better health for yourself and your body will give up its fat stores.
Think rebuilding health not losing weight
Eating healthy means ditching the processed foods and getting your butt back into the kitchen and cooking from scratch natural whole foods. Eat 4-6 small meals each day that have a portion of quality protein in each.
Forget losing weight if you continue to eat refined and processed foods that come in packets, boxes, tins or out of the freezer. All of these 'so called' foods are full of nasty chemicals that make and keep you fat. If getting yourself back into good shape is important to you then these foods will not help you achieve that.
Your new goal is to eat 'clean' and it is something that you will get better at the more you do it. Soon you will be shopping around the outside of the supermarket and will rarely venture into the middle aisles as this is where the processed stuff lives.
4) If it goes into your mouth it goes into your journal - This is the way to regain control of your food intake. When you are forced to write down each food item you will see how much of the macro-nutrients (protein, carbohydrates, fats) it has and will be better informed about its value to your weight loss goal.
You can use your journal for just a few weeks or for a few days each week to keep you on track. This strategy is one of the most successful tools to get and keep you losing weight. The few minutes it takes each day to do it is well worth it.
5) Allowing yourself some treats - Life is not about deprivation and you can still achieve your health and fitness goals with regular treats. Just write it down in your journal and treat them as part of your new eating plan - one that you can live with for the rest of your life.
The long term goal of losing weight can be more difficult than losing it in the first place and that is why you have to make some permanent changes to both your activity and eating habits to make sure it will not come back to haunt you. These strategies will help you and they get easier the longer you do them.
If you would like to know the real reasons you have been unsuccessful in your attempts to lose weight, come grab my free report on the Best Way To Lose Weight at http://noexcusesbodymakeover.com/
I guarantee you'll find it to be a real eye-opener.
Article Source: http://EzineArticles.com/?expert=Carolyn_Hansen
Friday, 8 July 2011
Tuesday, 28 June 2011
How To Lose Weight With The Best Stomach Fat Exercise
Our body loves to move, so whatever physical activity we do will improve our health by stimulating our heart and working our muscles. Muscles and joints need to be used regularly. Like any machine, our body benefits from regular use. If machinery is not used it can break down, seize up or rust. In other words, its condition deteriorates, just as our body does. Unfortunately, one of the signs of bodily deterioration is a build up of fat, particularly stomach fat
Whenever we move we use calories. The more we move, the more calories we use. The more vigorous the movement, the more calories we use. You will see that on the monitor screens of exercise equipment. The harder you go the more calories you lose. This is the basis of the best stomach fat exercise.
We need to do vigorous, calorie-burning exercise to lose weight and we need to do it regularly. The trouble is, this is hard to sustain. But most of us can sustain short bursts of strenuous exercise. That is where high intensity interval training comes in.
There are a number of benefits when you change to this method of exercise:
You lose stomach fat faster
You need less time - 20-30 minutes a session
Your metabolism increases and helps you to keep losing weight long after the sessions finish
You strengthen your heart, muscles and bones
You build up your energy levels
You feel good about yourself
How it works
This type of exercise calls for working the body to its maximum for short bursts and then resting it for short periods. For example, if you are exercising on a stationary bike, you go as hard as you can for 8 seconds and slow down to a more moderate speed for 12 seconds. You do this for 20 minutes at a time, 3 or 4 times a week. You do need time to warm up and to cool down, so the whole exercise period lasts for about 30 minutes.
An Australian research team found this type of exercise program produced the best results. They also found it produced much better results than walking at the same pace for 40 minutes at a time. In fact, interval training resulted in three times the weight loss. Other studies have supported the benefits of high intensity interval training.
You can alter the activity and rest periods to suit yourself and your capabilities. It works well for cardio vascular exercise like walking, running, jogging and swimming. This means you can fit it into whatever exercise you are doing or intend to do.
We all complain we do not have enough time, but we should be able to find 20 or 30 minutes 3 or 4 times a week. Now we cannot say we do not have enough time to exercise. Barring physical disabilities, we can all do this regardless of age and physical fitness.
You will lose stomach fat if you start this method of exercise. This works for any age or any level of fitness. William Burnell has enjoyed the benefits of following a healthy lifestyle and likes encouraging others to do the same.
Article Source: http://EzineArticles.com/?expert=William_Burnell
Whenever we move we use calories. The more we move, the more calories we use. The more vigorous the movement, the more calories we use. You will see that on the monitor screens of exercise equipment. The harder you go the more calories you lose. This is the basis of the best stomach fat exercise.
We need to do vigorous, calorie-burning exercise to lose weight and we need to do it regularly. The trouble is, this is hard to sustain. But most of us can sustain short bursts of strenuous exercise. That is where high intensity interval training comes in.
There are a number of benefits when you change to this method of exercise:
You lose stomach fat faster
You need less time - 20-30 minutes a session
Your metabolism increases and helps you to keep losing weight long after the sessions finish
You strengthen your heart, muscles and bones
You build up your energy levels
You feel good about yourself
How it works
This type of exercise calls for working the body to its maximum for short bursts and then resting it for short periods. For example, if you are exercising on a stationary bike, you go as hard as you can for 8 seconds and slow down to a more moderate speed for 12 seconds. You do this for 20 minutes at a time, 3 or 4 times a week. You do need time to warm up and to cool down, so the whole exercise period lasts for about 30 minutes.
An Australian research team found this type of exercise program produced the best results. They also found it produced much better results than walking at the same pace for 40 minutes at a time. In fact, interval training resulted in three times the weight loss. Other studies have supported the benefits of high intensity interval training.
You can alter the activity and rest periods to suit yourself and your capabilities. It works well for cardio vascular exercise like walking, running, jogging and swimming. This means you can fit it into whatever exercise you are doing or intend to do.
We all complain we do not have enough time, but we should be able to find 20 or 30 minutes 3 or 4 times a week. Now we cannot say we do not have enough time to exercise. Barring physical disabilities, we can all do this regardless of age and physical fitness.
You will lose stomach fat if you start this method of exercise. This works for any age or any level of fitness. William Burnell has enjoyed the benefits of following a healthy lifestyle and likes encouraging others to do the same.
Article Source: http://EzineArticles.com/?expert=William_Burnell
Friday, 24 June 2011
The 3 Best Ways to Burn Body Fat
people talk about losing weight what they really mean is losing fat because that is what they really want to get rid off. But how do you do that? The best way is to get your body to burn that stored fat as fuel.
There are three ways to do this right:
Step 1
First you have to reduce the amount of calories that you are taking in each day so that your body won't store them as fat. If you are eating more than you are burning off in physical activities then any excess will be stored in the body as fat. When you start eating less, then the body will start reducing those fat stores that you have hanging on your thighs, butt and stomach.
Step 2
The next thing to do is to start getting more active. There are two types of exercise which can help with this. The first one is aerobic exercise which is activities like riding bikes, swimming, walking and jogging and dancing. These types of exercise get the old furnace burning and expending energy. When you start exercising your body starts needing more fuel to keep up with the new activity and so this is when it starts raiding the fat stores and you start losing weight. Weight training and Pilates build lean muscle tissue which boosts the amount of calories that you burn even while resting. So combining both types into your exercise routine will be the best so that you can get the best fat burning from working out.
Step 3
The final step will be to take daily actions that can aid in keeping your metabolism up. This would include drinking lots of water, eating smaller meals more frequently, eating more of the negative calorie foods such as unlimited fruits and vegetables like a salad twice a day, drinking and eating thermogenic foods such as green tea and hot peppers that have been shown to boost metabolism for a few hours after eating them. Also try fasting for 24 hours one day a week and see how the pounds fly off and how much better you will feel. Studies are starting to show the many benefits of fasting on the whole body, not just for weight loss. These are all helpful for keeping your metabolism up.
These three steps are really the best way to burn body fat and keep it off for good.
Are You Tired of Diets and Exercise Routines that Don't Work? For the Best Ways to Burn Body Fat Click Here
Article Source: http://EzineArticles.com/?expert=Valene_Dubbelman
There are three ways to do this right:
Step 1
First you have to reduce the amount of calories that you are taking in each day so that your body won't store them as fat. If you are eating more than you are burning off in physical activities then any excess will be stored in the body as fat. When you start eating less, then the body will start reducing those fat stores that you have hanging on your thighs, butt and stomach.
Step 2
The next thing to do is to start getting more active. There are two types of exercise which can help with this. The first one is aerobic exercise which is activities like riding bikes, swimming, walking and jogging and dancing. These types of exercise get the old furnace burning and expending energy. When you start exercising your body starts needing more fuel to keep up with the new activity and so this is when it starts raiding the fat stores and you start losing weight. Weight training and Pilates build lean muscle tissue which boosts the amount of calories that you burn even while resting. So combining both types into your exercise routine will be the best so that you can get the best fat burning from working out.
Step 3
The final step will be to take daily actions that can aid in keeping your metabolism up. This would include drinking lots of water, eating smaller meals more frequently, eating more of the negative calorie foods such as unlimited fruits and vegetables like a salad twice a day, drinking and eating thermogenic foods such as green tea and hot peppers that have been shown to boost metabolism for a few hours after eating them. Also try fasting for 24 hours one day a week and see how the pounds fly off and how much better you will feel. Studies are starting to show the many benefits of fasting on the whole body, not just for weight loss. These are all helpful for keeping your metabolism up.
These three steps are really the best way to burn body fat and keep it off for good.
Are You Tired of Diets and Exercise Routines that Don't Work? For the Best Ways to Burn Body Fat Click Here
Article Source: http://EzineArticles.com/?expert=Valene_Dubbelman
Tuesday, 8 March 2011
Three Simple Ways to Lose Weight Naturally and Fast
Many people dream of losing weight either for health reasons or to look slim. At this time and age, having a fit and healthy body can really be considered as an asset. With this, not only will you be able to do any hobbies or sports that you like; you will also get better opportunities in life because you are more energized. However, to lose weight naturally and fast and to have a healthy and fit body is something you have to work for and you can not expect it to happen by itself as you wake up one day. Listed below are three simple ways you can apply in your daily routine to lose weight naturally and fast.
• First, remember the eight glasses of water a day rule? Drinking water is a great way in cleansing your body system and in boosting your metabolic rate. Research shows and you may sometimes feel that thirst and hunger are triggered together. When you are dehydrated or you feel thirsty, you sometimes mistakenly think that you are hungry, right? With this, you will eat up that will add up to your calorie and fat intake. The way to avoid this is to keep your body hydrated. Water also suppresses your appetite, so when you drink a glass of water before meals, you will surely eat less and this will help you lose weight naturally and fast.
• Second, be mindful of your calorie intake and include "negative" calorie foods (see below). Read the labels of food to know how much calories you are going to take. Know the amount of servings in a package and strictly stay with eating one serving of food. It is very easy eat more than one serving, if one is not aware this fact. If there is an alternative food you can eat that will give you lesser calories but same energy, eat it. For instance, a half cup of rice is 300 calories but a half cup of spinach is only 15 calories and both foods can give you the same amount of energy.
• Third, include "negative" calorie foods! These are the foods that have no calorie at all. In fact, these foods use more calories to be digested than the calories they contain. For example, a cup of your favorite dessert is 500 calories and your body will need 250 calories to digest it. The remaining 250 calories will be converted to fats already. This is avoided when it comes to eating negative calorie foods. Some examples of negative calories foods are papaya, orange, pineapple, broccoli, lettuce, radish, and cabbage so make sure to include them in your daily meal.
Lastly, to lose weight naturally and fast, do not skip meals. Some people believe that skipping meals will make them thinner but it is actually the opposite. When you deprive yourself of food, you tend to crave and eat more on your next meal, so avoid getting super hungry. Ideally, eat small servings of food more often. Say for example, you can eat light meals six times a day instead of eating heavy foods three times a day. These are just three simple and easy ways to lose weight naturally and fast. Just remember that being healthy is not just about becoming slim but also looking and feeling healthy as well.
Thank you for your time & attention to this subject. Please read more and share with your friends the Herbs and Right Foods Help Lose Weight Naturally and Fast for life long Health benefits awareness
Rakesh would like to invite you to check out more articles on wellness, health, health tips, natural home remedies, healthy relationship advice etc. Most importantly you can Opt in to receive FREE Course Body Constitution Test and alerts on new information posted on the blog site.
Article Source: http://EzineArticles.com/?expert=Rakesh_Sethi
• First, remember the eight glasses of water a day rule? Drinking water is a great way in cleansing your body system and in boosting your metabolic rate. Research shows and you may sometimes feel that thirst and hunger are triggered together. When you are dehydrated or you feel thirsty, you sometimes mistakenly think that you are hungry, right? With this, you will eat up that will add up to your calorie and fat intake. The way to avoid this is to keep your body hydrated. Water also suppresses your appetite, so when you drink a glass of water before meals, you will surely eat less and this will help you lose weight naturally and fast.
• Second, be mindful of your calorie intake and include "negative" calorie foods (see below). Read the labels of food to know how much calories you are going to take. Know the amount of servings in a package and strictly stay with eating one serving of food. It is very easy eat more than one serving, if one is not aware this fact. If there is an alternative food you can eat that will give you lesser calories but same energy, eat it. For instance, a half cup of rice is 300 calories but a half cup of spinach is only 15 calories and both foods can give you the same amount of energy.
• Third, include "negative" calorie foods! These are the foods that have no calorie at all. In fact, these foods use more calories to be digested than the calories they contain. For example, a cup of your favorite dessert is 500 calories and your body will need 250 calories to digest it. The remaining 250 calories will be converted to fats already. This is avoided when it comes to eating negative calorie foods. Some examples of negative calories foods are papaya, orange, pineapple, broccoli, lettuce, radish, and cabbage so make sure to include them in your daily meal.
Lastly, to lose weight naturally and fast, do not skip meals. Some people believe that skipping meals will make them thinner but it is actually the opposite. When you deprive yourself of food, you tend to crave and eat more on your next meal, so avoid getting super hungry. Ideally, eat small servings of food more often. Say for example, you can eat light meals six times a day instead of eating heavy foods three times a day. These are just three simple and easy ways to lose weight naturally and fast. Just remember that being healthy is not just about becoming slim but also looking and feeling healthy as well.
Thank you for your time & attention to this subject. Please read more and share with your friends the Herbs and Right Foods Help Lose Weight Naturally and Fast for life long Health benefits awareness
Rakesh would like to invite you to check out more articles on wellness, health, health tips, natural home remedies, healthy relationship advice etc. Most importantly you can Opt in to receive FREE Course Body Constitution Test and alerts on new information posted on the blog site.
Article Source: http://EzineArticles.com/?expert=Rakesh_Sethi
Monday, 7 March 2011
Speed Up Metabolism - Burn Calories Fast
Are you starting to gain weight even if you are not eating that much? Can't you lose those extra pounds no matter how hard you try to follow your restricted diet? Do you badly want to lose weight just as easy as it once was? When we age it becomes more difficult to stay fit. When we were younger it was easier to lose those extras. We can even lose them in a week! Even if it is different now, you should not lose hope because you can still do something about it. The only way to lose those pounds easily again is to speed up your metabolism. Read on how to speed up metabolism and lose the fats now.
Understand What Metabolism is
In scientific terms, metabolic rate is defined as the rate at which our body burns calories. Not everyone has a fast metabolism. In fact it even slows down as we grow old but there are also other reasons why our metabolism decreases. Generally, overweight individuals have a slower metabolism than normal people. Those who are slimmer obviously have a faster metabolism. This means that people burn calories differently even if they have the same activity level, diet, and weight.
Determine What Influences your Metabolism
When you reach the age of 40, your metabolism rate reduces 5% per decade. As we all know age plays a big role on our metabolism but there are also other factors that may affect it as well. Aside from that, gender is also a factor. Men burn more calories than women because they have more muscle tissue in their bodies. Another factor is heredity. If most of your family members have fast metabolism then there is a big chance that you burn calories as fast as they can too.One more factor that affects our metabolism is the Thyroid disorder which can either slow down or speed up metabolism.
Eat Small Meals Frequently
It is important that you replenish your body will food to give it enough fuel to burn the other calories that you have consumed. If you deprive yourself of food for a long time, your body will eventually think that it needs to slow down its metabolic rate to compensate the "starvation" it is experiencing and make your body store fat easily. It is best to have four to six small meals per day to increase metabolism. Make sure that you eat enough calories daily. Ideally, women should consume 1200-1800 calories a day while men should get 2000 calories or more to speed up metabolism.
Drink Iced Water
Some think that drinking hot water is going to make them lose weight. Sorry but it is the other way around. To speed up metabolism, you should drink ice cold water as often as you can. This will make your body work its way into warming that cold water turning it to body temperature.
Exercise
To speed up metabolism you should exercise at least 3 times a week. Aside from getting lean muscles, working out regularly will keep your metabolism up and get your body to burn more calories. Now that you know how to speed up metabolism you will have greater success in your weight loss challenges.
If you are looking for a proven system to lose Fat FAST, click Celebrities Diet Secrets and discover the best-kept diet secrets of top models and actresses. Click Diet Tips for Women Now and start looking amazing. You don't want to miss this!
Jasmine is a top expert on weight loss, health living, and diets. She has written numerous articles on the topics of weight loss, health, fitness, and diet.
Article Source: http://EzineArticles.com/?expert=Jasmine_Banks
Understand What Metabolism is
In scientific terms, metabolic rate is defined as the rate at which our body burns calories. Not everyone has a fast metabolism. In fact it even slows down as we grow old but there are also other reasons why our metabolism decreases. Generally, overweight individuals have a slower metabolism than normal people. Those who are slimmer obviously have a faster metabolism. This means that people burn calories differently even if they have the same activity level, diet, and weight.
Determine What Influences your Metabolism
When you reach the age of 40, your metabolism rate reduces 5% per decade. As we all know age plays a big role on our metabolism but there are also other factors that may affect it as well. Aside from that, gender is also a factor. Men burn more calories than women because they have more muscle tissue in their bodies. Another factor is heredity. If most of your family members have fast metabolism then there is a big chance that you burn calories as fast as they can too.One more factor that affects our metabolism is the Thyroid disorder which can either slow down or speed up metabolism.
Eat Small Meals Frequently
It is important that you replenish your body will food to give it enough fuel to burn the other calories that you have consumed. If you deprive yourself of food for a long time, your body will eventually think that it needs to slow down its metabolic rate to compensate the "starvation" it is experiencing and make your body store fat easily. It is best to have four to six small meals per day to increase metabolism. Make sure that you eat enough calories daily. Ideally, women should consume 1200-1800 calories a day while men should get 2000 calories or more to speed up metabolism.
Drink Iced Water
Some think that drinking hot water is going to make them lose weight. Sorry but it is the other way around. To speed up metabolism, you should drink ice cold water as often as you can. This will make your body work its way into warming that cold water turning it to body temperature.
Exercise
To speed up metabolism you should exercise at least 3 times a week. Aside from getting lean muscles, working out regularly will keep your metabolism up and get your body to burn more calories. Now that you know how to speed up metabolism you will have greater success in your weight loss challenges.
If you are looking for a proven system to lose Fat FAST, click Celebrities Diet Secrets and discover the best-kept diet secrets of top models and actresses. Click Diet Tips for Women Now and start looking amazing. You don't want to miss this!
Jasmine is a top expert on weight loss, health living, and diets. She has written numerous articles on the topics of weight loss, health, fitness, and diet.
Article Source: http://EzineArticles.com/?expert=Jasmine_Banks
Thursday, 3 March 2011
How to Achieve Weight Loss the Sensible Way!
How to achieve weight loss the sensible way!
Many people in the western world struggle with weight issues. Unhealthy diets combined with a sedentary lifestyle often leads to weight gain and resultant health problems. Heart disease and childhood obesity are at an all time high, so it is hardly surprising that fad diets are big business
Unfortunately, weight loss is not as simple as buying in to some celebrity endorsed fad diet. Many fad diets promise instant weight loss and some of them actually do work in the short term, but losing weight in such a fashion is not sustainable in the long term. Once you revert to your normal diet, you will inevitably put some, if not all, of the weight back on.
I need to lose weight-what should I look at first?
The only you can lose weight and actually KEEP it off, is by changing your lifestyle and dietary habits permanently. Weight loss is a simple equation: if you burn up more calories than you are eating, you will lose weight. It really is that simple.
In the first instance, you need to take a good, hard look at your diet. Chances are you are deluding yourself about how much and what rubbish you really eat. Keep a food diary for at least a week. Write down every single thing you eat and drink. Do not be tempted to cheat by omitting to include the burger and coke you sneaked in after work one night. You are only cheating yourself!
Well I wrote everything down and it looks bad...
Now you have admitted to yourself that you have an addiction to burgers and chicken vindaloo, you need to rethink your whole diet. Work out what the trigger points for bad eating habits are. It might be that you work long hours and you skip breakfast, eat nothing all day, and then binge on take out late at night. You need to plan for 3 healthy meals per day.
1. Breakfast is the most important meal of the day. Make sure you eat at least something, even if it is only some fruit.
2. If liquid lunches are your weak point, get into the habit of taking a healthy sandwich or salad to work. That way, you will not be tempted into ordering pie and chips down the pub.
3. Try and plan a low fat, healthy evening meal.
4. Eat as much fresh fruit and vegetables as you can.
5. Drink lots of water. It will help control your appetite.
6. Allow yourself a few treats. Chocolate is good for you in small amounts, as is wine. Just try not to go overboard!
My diet is now much healthier, but I still need to lose some more weight!
If you are very obese to begin with, changing to a healthy diet will usually see significant weight loss initially. However, you might find that you reach a particular point and then struggle to lose any more.
Exercise is the key!
By combining gentle exercise with a healthy diet, you will be able to reach your weight loss target. You do not have to embark on a marathon training programme-not unless you want to!-but exercising at least 3 times per week, will make a big difference to your weight loss programme.
What type of exercise is good for me?
1. Walking is great for those who have not exercised for years. Instead of driving everywhere, try parking further away from the office and walking the last mile. Not only will you burn some extra calories, your backside and legs will tone up nicely.
2. Try a class, for example Pilates or yoga. They are great for posture and gentle exercise.
3. Cycling is great exercise. It is also great fun!
4. Swimming is good for you. If you hate swimming, try an aqua exercise class.
If you are determined and motivated, you will be able to achieve your weight loss goals. By doing it sensibly, your weight loss will be sustainable and you will be far less likely to pile the weight back on a few months down the line. You CAN lose weight sensibly by following these simple tips!
For more sensible weight loss tips and ideas, plus a FREE weight loss report, check out - http://getslimlookgreat.com
Article Source: http://EzineArticles.com/?expert=Rachelle_Le_Monnier
Many people in the western world struggle with weight issues. Unhealthy diets combined with a sedentary lifestyle often leads to weight gain and resultant health problems. Heart disease and childhood obesity are at an all time high, so it is hardly surprising that fad diets are big business
Unfortunately, weight loss is not as simple as buying in to some celebrity endorsed fad diet. Many fad diets promise instant weight loss and some of them actually do work in the short term, but losing weight in such a fashion is not sustainable in the long term. Once you revert to your normal diet, you will inevitably put some, if not all, of the weight back on.
I need to lose weight-what should I look at first?
The only you can lose weight and actually KEEP it off, is by changing your lifestyle and dietary habits permanently. Weight loss is a simple equation: if you burn up more calories than you are eating, you will lose weight. It really is that simple.
In the first instance, you need to take a good, hard look at your diet. Chances are you are deluding yourself about how much and what rubbish you really eat. Keep a food diary for at least a week. Write down every single thing you eat and drink. Do not be tempted to cheat by omitting to include the burger and coke you sneaked in after work one night. You are only cheating yourself!
Well I wrote everything down and it looks bad...
Now you have admitted to yourself that you have an addiction to burgers and chicken vindaloo, you need to rethink your whole diet. Work out what the trigger points for bad eating habits are. It might be that you work long hours and you skip breakfast, eat nothing all day, and then binge on take out late at night. You need to plan for 3 healthy meals per day.
1. Breakfast is the most important meal of the day. Make sure you eat at least something, even if it is only some fruit.
2. If liquid lunches are your weak point, get into the habit of taking a healthy sandwich or salad to work. That way, you will not be tempted into ordering pie and chips down the pub.
3. Try and plan a low fat, healthy evening meal.
4. Eat as much fresh fruit and vegetables as you can.
5. Drink lots of water. It will help control your appetite.
6. Allow yourself a few treats. Chocolate is good for you in small amounts, as is wine. Just try not to go overboard!
My diet is now much healthier, but I still need to lose some more weight!
If you are very obese to begin with, changing to a healthy diet will usually see significant weight loss initially. However, you might find that you reach a particular point and then struggle to lose any more.
Exercise is the key!
By combining gentle exercise with a healthy diet, you will be able to reach your weight loss target. You do not have to embark on a marathon training programme-not unless you want to!-but exercising at least 3 times per week, will make a big difference to your weight loss programme.
What type of exercise is good for me?
1. Walking is great for those who have not exercised for years. Instead of driving everywhere, try parking further away from the office and walking the last mile. Not only will you burn some extra calories, your backside and legs will tone up nicely.
2. Try a class, for example Pilates or yoga. They are great for posture and gentle exercise.
3. Cycling is great exercise. It is also great fun!
4. Swimming is good for you. If you hate swimming, try an aqua exercise class.
If you are determined and motivated, you will be able to achieve your weight loss goals. By doing it sensibly, your weight loss will be sustainable and you will be far less likely to pile the weight back on a few months down the line. You CAN lose weight sensibly by following these simple tips!
For more sensible weight loss tips and ideas, plus a FREE weight loss report, check out - http://getslimlookgreat.com
Article Source: http://EzineArticles.com/?expert=Rachelle_Le_Monnier
Tuesday, 8 February 2011
Weight Loss Truths - The Quickest Way to Lose Weight Might Be Different For You Compared to Others
The basic concepts required to lose weight are thought to be fundamentally the same for everyone. The bulk of the pounds can be shed through physical activities as well as change in diet. Although these two are very important, each can be looked at in greater detail to provide more specific benefits. When looked at through a microscope they can be more effective for different demographics of people in different ways.
Take exercise for an example. There are a few core activities most look too such as running, abdominal crunches, and weight lifting. In reality, all 3 provide different benefits and may even be contradictory to each other. Lifting weights for weight loss is counter intuitive because naturally the body builds more muscle fibers through the heavy weights and therefore creates more mass. So the results on the scale may be skewed.
Another example is abdominal crunches. Contracting the muscles in the stomach builds the muscle fibers in your stomach but do not necessarily reveal your abs. The abdomen muscles do not show for many because there is a layer of body fat on top of it. Crunches alone sculpt them but do not necessarily burn the fat. This is where running is very important. By getting your body to the proper heart rate and maintaining it for twenty minutes or so, it gives the body the best chance at actually burning fat. It will result in becoming leaner and will help to reveal the underlying muscles in the stomach.
Since the quickest way to lose weight can vary from person to person, stop looking to one weight loss program for everything. Look to a variety of activities to improve overall health and the shape of the muscles. The benefits of many different approaches will work in unison to help reach weight loss goals. Some weight loss programs may work differently from one person to the next. Results should always be taken with a grain of salt because as humans, bodies are all made differently with different metabolisms.
So in the end, be sure to find the specifics of certain workouts and find what is more effective for you. If high intensity training isn't what you need, go for a slower paced program to get you started. Just because someone else started at high intensity workouts may not mean it's exactly where you should start. The truths about weight loss are always going to be hazy but stay head strong and determined. Only then will goals become reality.
To lose weight really fast is definitely tough. But if you are tired of not being able to break through the mold; and lose weight naturally.
Keys to your success are here at http://loseweightreallyfastinfo.com/
Article Source: http://EzineArticles.com/?expert=Jared_Borja-Perez
Take exercise for an example. There are a few core activities most look too such as running, abdominal crunches, and weight lifting. In reality, all 3 provide different benefits and may even be contradictory to each other. Lifting weights for weight loss is counter intuitive because naturally the body builds more muscle fibers through the heavy weights and therefore creates more mass. So the results on the scale may be skewed.
Another example is abdominal crunches. Contracting the muscles in the stomach builds the muscle fibers in your stomach but do not necessarily reveal your abs. The abdomen muscles do not show for many because there is a layer of body fat on top of it. Crunches alone sculpt them but do not necessarily burn the fat. This is where running is very important. By getting your body to the proper heart rate and maintaining it for twenty minutes or so, it gives the body the best chance at actually burning fat. It will result in becoming leaner and will help to reveal the underlying muscles in the stomach.
Since the quickest way to lose weight can vary from person to person, stop looking to one weight loss program for everything. Look to a variety of activities to improve overall health and the shape of the muscles. The benefits of many different approaches will work in unison to help reach weight loss goals. Some weight loss programs may work differently from one person to the next. Results should always be taken with a grain of salt because as humans, bodies are all made differently with different metabolisms.
So in the end, be sure to find the specifics of certain workouts and find what is more effective for you. If high intensity training isn't what you need, go for a slower paced program to get you started. Just because someone else started at high intensity workouts may not mean it's exactly where you should start. The truths about weight loss are always going to be hazy but stay head strong and determined. Only then will goals become reality.
To lose weight really fast is definitely tough. But if you are tired of not being able to break through the mold; and lose weight naturally.
Keys to your success are here at http://loseweightreallyfastinfo.com/
Article Source: http://EzineArticles.com/?expert=Jared_Borja-Perez
Saturday, 5 February 2011
Burning Fat Naturally Means Low Cost Easy Fat Loss
Oh no I've put more weight on! How on earth can I start losing weight without spending money I do not have at a gym? It is something we all ask from time to time, more so in the current financial climate. Money for things like the gym is not always the option we can choose, how can that happen without drugs or a weird diet plan.
This is something that can be done with not too much extra effort or cost. One way to achieve this is to change your usual half hour workout. Instead squeeze this half an hour into eight minutes. Start your routine with a warm up involving walking quickly for two minutes then do a fast sprint for just fifteen seconds. Now walk again for another thirty seconds at an easy pace and sprint again for fifteen seconds. Once this has been done walk steadily for thirty seconds. Alternate between these two routines for another six times doing a fifteen seconds sprint and a thirty seconds walk then you are finished in a very productive eight minutes.
This method will boost your fat burning and keep your workout shorter. Making the heart work and muscles pumping burns energy and your body keeps burning after you have finished your workout. Please keep in mind that if you are a beginner to exercising then it would be best to keep at a steady rate until your body is used to this regime. Once you are prepared to push yourself a little bit then running and walking for as long as you can manage will burn a whole lot more fat than just jogging along the same pace all the time. This is just one way of burning fat without it costing a great deal of hardship to yourself.
Ebony is not made of money and she likes to do things that are natural and that be done in conjunction with something else. She also knows that as part of her health routine walking is one way to feel good and lose weight. http://www.health-and-beautytips.com
Article Source: http://EzineArticles.com/?expert=Ebony_Rosie_Holmes
This is something that can be done with not too much extra effort or cost. One way to achieve this is to change your usual half hour workout. Instead squeeze this half an hour into eight minutes. Start your routine with a warm up involving walking quickly for two minutes then do a fast sprint for just fifteen seconds. Now walk again for another thirty seconds at an easy pace and sprint again for fifteen seconds. Once this has been done walk steadily for thirty seconds. Alternate between these two routines for another six times doing a fifteen seconds sprint and a thirty seconds walk then you are finished in a very productive eight minutes.
This method will boost your fat burning and keep your workout shorter. Making the heart work and muscles pumping burns energy and your body keeps burning after you have finished your workout. Please keep in mind that if you are a beginner to exercising then it would be best to keep at a steady rate until your body is used to this regime. Once you are prepared to push yourself a little bit then running and walking for as long as you can manage will burn a whole lot more fat than just jogging along the same pace all the time. This is just one way of burning fat without it costing a great deal of hardship to yourself.
Ebony is not made of money and she likes to do things that are natural and that be done in conjunction with something else. She also knows that as part of her health routine walking is one way to feel good and lose weight. http://www.health-and-beautytips.com
Article Source: http://EzineArticles.com/?expert=Ebony_Rosie_Holmes
Friday, 21 January 2011
3 Tips to Achieve Your Weight Loss Goals
Do you find it difficult to achieve your weight loss goals? Do you find it difficult to stay consistently on your weight loss plan and avoid overeating?
If you are such a person then here are 3 tips exactly for you. By following these tips you can stick to your weight loss plan and avoid breaking the rules.
1. Reward yourself with an irresistible offer:
An effective strategy to motivate ourselves in any situation is to reward ourselves. We can decide beforehand that if I do such and such thing then I will reward myself with such and such thing.
While pursuing weight loss goals you can decide that if you reach your goal or if you reduce calorie intake by so much within a week you are going to reward yourself with something.
The trick here is to make the reward very very enticing. It should be something you want and enjoy. The offer should be an irresistible one so that you feel compelled to stick to your goal.
Another thing to remember is not to make a food reward. Don't say to yourself that if you control your eating for the whole week you will reward yourself by going to your favorite restaurant and eat whatever you feel like eating.
This may defeat the whole purpose of the exercise. Find some really enjoyable reward other than food. Use your creativity here. It is best to make a habit of frequently setting up rewards so that weight loss becomes fun!
2. Put less food on your plate:
While eating it is a good habit to try and finish whatever is there in the plate. Psychologically we will not feel like getting up without finishing all the food we have put on our plate.
So let's make it a habit of putting less food in our plates to begin with. Even if you are feeling very hungry, put less food in the plate. When you have finished it within 2 minutes you can again put more food but do the same. Put less food again.
When you do this, it can be easier to control how much we eat. We might stop after a few times of serving ourselves.
3. Reduce speed:
It seems that it takes 15 or so minutes for our brains to get the message from our stomachs that they are full! In the meantime we might have been eating even though our stomach was full. We just didn't get the message from the brain at the right time to stop!
So how do you overcome this problem? One way is to eat slowly. There are a lot of benefits in eating slowly. You might have noticed that people who take a lot of time to eat and are slow eaters are usually very slim people!
What could be the reason behind that? One reason is that they can avoid overeating because the brain gets the message a full 15 minutes later from the stomach. In the meantime the rest of the people have been overstuffing themselves at a furious pace while the slow eaters were not doing it so fast.
Another reason could be that chewing food properly aids in better digestion. Many of us are in such a hurry while eating that we don't break the food properly into pieces before swallowing them. This can result in poor digestion and putting load on our stomach.
It is said that you need to chew each morsel of food atleast 30-50 times before swallowing.
Eating slowly can be one of the most effective means of getting slim and staying that way. We can eat slowly by taking smaller bites, chewing them more and putting less food in our plates at a time. We can try eating at an unhurried pace and dedicate atleast 20-30 minutes for each meal!
Learn how to lose weight in 15 days!
Discover techniques to drop weight fast and get in shape - rapid weightloss tips
Article Source: http://EzineArticles.com/?expert=Syd_Hs
If you are such a person then here are 3 tips exactly for you. By following these tips you can stick to your weight loss plan and avoid breaking the rules.
1. Reward yourself with an irresistible offer:
An effective strategy to motivate ourselves in any situation is to reward ourselves. We can decide beforehand that if I do such and such thing then I will reward myself with such and such thing.
While pursuing weight loss goals you can decide that if you reach your goal or if you reduce calorie intake by so much within a week you are going to reward yourself with something.
The trick here is to make the reward very very enticing. It should be something you want and enjoy. The offer should be an irresistible one so that you feel compelled to stick to your goal.
Another thing to remember is not to make a food reward. Don't say to yourself that if you control your eating for the whole week you will reward yourself by going to your favorite restaurant and eat whatever you feel like eating.
This may defeat the whole purpose of the exercise. Find some really enjoyable reward other than food. Use your creativity here. It is best to make a habit of frequently setting up rewards so that weight loss becomes fun!
2. Put less food on your plate:
While eating it is a good habit to try and finish whatever is there in the plate. Psychologically we will not feel like getting up without finishing all the food we have put on our plate.
So let's make it a habit of putting less food in our plates to begin with. Even if you are feeling very hungry, put less food in the plate. When you have finished it within 2 minutes you can again put more food but do the same. Put less food again.
When you do this, it can be easier to control how much we eat. We might stop after a few times of serving ourselves.
3. Reduce speed:
It seems that it takes 15 or so minutes for our brains to get the message from our stomachs that they are full! In the meantime we might have been eating even though our stomach was full. We just didn't get the message from the brain at the right time to stop!
So how do you overcome this problem? One way is to eat slowly. There are a lot of benefits in eating slowly. You might have noticed that people who take a lot of time to eat and are slow eaters are usually very slim people!
What could be the reason behind that? One reason is that they can avoid overeating because the brain gets the message a full 15 minutes later from the stomach. In the meantime the rest of the people have been overstuffing themselves at a furious pace while the slow eaters were not doing it so fast.
Another reason could be that chewing food properly aids in better digestion. Many of us are in such a hurry while eating that we don't break the food properly into pieces before swallowing them. This can result in poor digestion and putting load on our stomach.
It is said that you need to chew each morsel of food atleast 30-50 times before swallowing.
Eating slowly can be one of the most effective means of getting slim and staying that way. We can eat slowly by taking smaller bites, chewing them more and putting less food in our plates at a time. We can try eating at an unhurried pace and dedicate atleast 20-30 minutes for each meal!
Learn how to lose weight in 15 days!
Discover techniques to drop weight fast and get in shape - rapid weightloss tips
Article Source: http://EzineArticles.com/?expert=Syd_Hs
Thursday, 20 January 2011
A Weightloss Diet That Works
If you are looking for a weight loss diet that works, then you need to stay away from fad diets that are all over the Internet nowadays. Of course, spotting a worthless weight loss program is easier said that done. The trickery employed by many con artists out there are so sophisticated that it has become very difficult to set them apart from genuine weight loss plan purveyors. It is a good thing that you have stumbled in this article in your quest to find a diet plan that works. Here, you will learn tips on how to tell whether a diet plan is the real thing or not. By following the advice found in this article, you will never again be fooled by clever marketing tactics and flashy come-ons.
If it is too good to be true, then it probably is. One of the first things that you should look out for when looking for a weight loss plan are over promises When a program says that it can help you lose 10 pounds in a week, you should not get excited with it. Instead, your internal warning signals should begin to sound off. Sadly, many people are willing to believe anything just for a chance to loose weight. Keep in mind that many experts believe that the healthy weight loss rate is around 2 to 5 pounds in a month. So anything beyond that is unhealthy already.
If it asks you to skip meals, stay away from it. No sensible weight loss diet will ever demand that you skip a meal or fast for a long period of time. Skipping meals has been proven by many exerts as detrimental to weight loss efforts. Surely, you will loose weight if you deprive yourself of a significant amount of calories by missing a meal or two. But the effect is almost always temporary. People who have followed such a quick weight loss plan find themselves regaining the weight that they have lost in no time. Instead of fad diets, go for more sustainable ways to loose weight.
The diet plan should emphasize healthy eating. The goal of a good weight loss plan is always the achievement of optimum health. Anything else is secondary. If a diet plan emphasizes the achievement of a perfect body over good health then it is not a very sound plan. How you will enjoy a good-looking body if you are unhealthy and weak? A sound diet plan always includes the modification of ones diet to accommodate more healthier stuff such as vegetables and whole wheat grain. Be wary of plans that ask followers to give up certain types of food. Deprivation rarely works and can even make you fatter. Sensible and healthy eating has always been the main feature of a good weightloss diet plan.
By following the tips above, you can be sure to find a good weightloss plan that you can follow and benefit from. Stay away from quick fixes and stick to proven methods of losing weight.
Click Here to Learn a Weight Loss System that Actually Gives You the Results.
Article Source: http://EzineArticles.com/?expert=Madyson_Roberts
If it is too good to be true, then it probably is. One of the first things that you should look out for when looking for a weight loss plan are over promises When a program says that it can help you lose 10 pounds in a week, you should not get excited with it. Instead, your internal warning signals should begin to sound off. Sadly, many people are willing to believe anything just for a chance to loose weight. Keep in mind that many experts believe that the healthy weight loss rate is around 2 to 5 pounds in a month. So anything beyond that is unhealthy already.
If it asks you to skip meals, stay away from it. No sensible weight loss diet will ever demand that you skip a meal or fast for a long period of time. Skipping meals has been proven by many exerts as detrimental to weight loss efforts. Surely, you will loose weight if you deprive yourself of a significant amount of calories by missing a meal or two. But the effect is almost always temporary. People who have followed such a quick weight loss plan find themselves regaining the weight that they have lost in no time. Instead of fad diets, go for more sustainable ways to loose weight.
The diet plan should emphasize healthy eating. The goal of a good weight loss plan is always the achievement of optimum health. Anything else is secondary. If a diet plan emphasizes the achievement of a perfect body over good health then it is not a very sound plan. How you will enjoy a good-looking body if you are unhealthy and weak? A sound diet plan always includes the modification of ones diet to accommodate more healthier stuff such as vegetables and whole wheat grain. Be wary of plans that ask followers to give up certain types of food. Deprivation rarely works and can even make you fatter. Sensible and healthy eating has always been the main feature of a good weightloss diet plan.
By following the tips above, you can be sure to find a good weightloss plan that you can follow and benefit from. Stay away from quick fixes and stick to proven methods of losing weight.
Click Here to Learn a Weight Loss System that Actually Gives You the Results.
Article Source: http://EzineArticles.com/?expert=Madyson_Roberts
Wednesday, 12 January 2011
Weightloss Exercise - A Natural Way to Lose Weight
Excessive weight has become a big issue to everyone, men and women alike. Given all the unhealthy effects of fats to the human body, it is definitely not right to take this issue for granted. However, you need a good deal of effort to be successful in living away with weight problems. The primary thing you need to do is to engage in a weightloss exercise.
Not only is exercise helpful in achieving weight loss, it also is beneficial in terms of decreasing the risks of heart disease, cancer, and arthritis. It can also improve the overall fitness of the body. There are different kinds of exercise you can engage yourself into so as you achieve perfectly fit body. However, the best one to consider is the one that can help you lose weight permanently.
Here are a few examples of a good exercise perfect for weight loss. It is interesting that some activities can be very productive and not that much tiring as you are expecting.
1. Sitting while reading and watching TV. Actually these daily activities that you think should be avoided before are more helpful in losing weight rather than sleeping or sitting quietly. This is because these activities burn up brain energy that amazingly burn up the carbohydrates and calories too.
2. Light household chores like washing and dusting. Even a little thing in your lined up chores will help you burn total calories when it is done in a minimum of two to three minutes time per day. When trying to lose weight, a simple dusting could help you burn out the excess fats in the body.
3. Walking. Walking is considered to be the best weightloss exercise. It burns 55 percent of fats in the body. It is a normal activity in your life but amazingly helps you out of weight problems unconsciously.
4. Light jogging. This is effective in burning large energy in just a single session. However this might not be fitted for overweight individuals. It is advised for them to engage themselves first in walking, then brisk walking, until they are developed enough to perform heavier weightloss exercise like jogging.
5. Running. Through running for seven minutes, every minute will help you burn 10 calories.
6. Performing anaerobic exercise. This exercise for weight loss is an intense one. Along with this kind of exercise are weight training, sprinting, and the like. Since all the energy being used in this kind of exercise comes from the carbohydrates in your body, it is indeed helpful in terms of weight loss.
With all these exercises, you will be given a lot of choices in terms of achieving your weight loss goals. You can choose one, which you think is best for you. Or, you can actually do them all. With these natural ways in burning the calories in your body, a good body is within your reach. No side effects involved and no extra cost as well. However, it is important to make sure that you take the weightloss exercise in moderation and in regulation to gain more effective results.
Ronald Yip is a weight loss consultant. For more great tips and advice on Weightloss Exercise, visit http://www.weightloss-recipes.com.
Article Source: http://EzineArticles.com/?expert=Ronald_Yip
Not only is exercise helpful in achieving weight loss, it also is beneficial in terms of decreasing the risks of heart disease, cancer, and arthritis. It can also improve the overall fitness of the body. There are different kinds of exercise you can engage yourself into so as you achieve perfectly fit body. However, the best one to consider is the one that can help you lose weight permanently.
Here are a few examples of a good exercise perfect for weight loss. It is interesting that some activities can be very productive and not that much tiring as you are expecting.
1. Sitting while reading and watching TV. Actually these daily activities that you think should be avoided before are more helpful in losing weight rather than sleeping or sitting quietly. This is because these activities burn up brain energy that amazingly burn up the carbohydrates and calories too.
2. Light household chores like washing and dusting. Even a little thing in your lined up chores will help you burn total calories when it is done in a minimum of two to three minutes time per day. When trying to lose weight, a simple dusting could help you burn out the excess fats in the body.
3. Walking. Walking is considered to be the best weightloss exercise. It burns 55 percent of fats in the body. It is a normal activity in your life but amazingly helps you out of weight problems unconsciously.
4. Light jogging. This is effective in burning large energy in just a single session. However this might not be fitted for overweight individuals. It is advised for them to engage themselves first in walking, then brisk walking, until they are developed enough to perform heavier weightloss exercise like jogging.
5. Running. Through running for seven minutes, every minute will help you burn 10 calories.
6. Performing anaerobic exercise. This exercise for weight loss is an intense one. Along with this kind of exercise are weight training, sprinting, and the like. Since all the energy being used in this kind of exercise comes from the carbohydrates in your body, it is indeed helpful in terms of weight loss.
With all these exercises, you will be given a lot of choices in terms of achieving your weight loss goals. You can choose one, which you think is best for you. Or, you can actually do them all. With these natural ways in burning the calories in your body, a good body is within your reach. No side effects involved and no extra cost as well. However, it is important to make sure that you take the weightloss exercise in moderation and in regulation to gain more effective results.
Ronald Yip is a weight loss consultant. For more great tips and advice on Weightloss Exercise, visit http://www.weightloss-recipes.com.
Article Source: http://EzineArticles.com/?expert=Ronald_Yip
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