5 Steps For An Effective Fat Loss Workout Program

5 Steps For An Effective Fat Loss Workout Program

5 Steps For An Effective Fat Loss Workout Program

5 Steps For An Effective Fat Loss Workout Program

If you want to lose weight, sooner or later you are going to need to start a fat loss workout program. This does not mean that you need to be spending hours in the gym everyday, but you should plan on exercising regularly. These 5 tips will help you to face your fat loss workout positively.

1. Begin Slowly.

You will need to start your fat loss training program slowly. If you make it too tough at the outset you may strain a muscle not able to exercise for a couple of days or even weeks. Your body will need time to get used to the extra exercise. Get started with a slow and gradual pace and then increase the intensity as you become comfortable with your new regime.

2. Weight Training.

An effective fat loss workout will need to include an element of resistance training, or weight training. Your body will create muscle when you workout with weights and because muscles help to burn calories and fat, the more muscle mass you have the better. If you are working out with weights 2 to 3 times a week you can reach your weight loss goal much faster. If you don't have access to weights, use cans or water bottles.

3. Cardiovascular Exercise.

Most fat loss training programs include some type of cardiovascular exercise. Any exercise that raises your heart rate and keeps it up can be considered cardio exercise like cycling, running, walking or swimming. In addition to increasing your heart rate, it also conditions your lungs, and burns fat. To get the maximum results from your cardio exercises, use interval training where you swap between higher intensity exercise with low intensity recovery periods.

4. Don't Want To Go To the Gym? No Problem!

There are many good ways to exercise at home to stay fit and healthy if you don't want to go to the gym. There are some great pieces of equipment that provide good ways to exercise at home that do not cost the earth to buy. Simple things like free weights, an exercise ball, resistance bands and a yoga mat are generally low cost and you can often pick up second hand exercise bikes, elliptical trainers and treadmills in your local classified ads or car-boot sales.

5. Be Regular And Be Patient.

Just doing one fat loss workout is not going suddenly make the excess weight drop off. Successful weight loss requires regular exercise and a healthy diet. You need to burn more calories that you consume and combining regular exercise with a healthy diet plan will give you weight loss success. But it will take time. Remember it took years to gain all that fat and it could take a year or more to lose it all. With determination, focus and motivation you will succeed.

Article Source: http://EzineArticles.com/9003932

5 Steps For An Effective Fat Loss Workout Program

5 Ways To Start A Healthy Diet Meal Plan

A healthy diet plan is not only about what you eat but also how you can modify your lifestyle to get into a regular healthy eating routine. The 5 tips below will help you love your healthy diet meal plan instead of hating it because of the hassle or guilt you feel if you don't follow it.

1. You've Got Nothing Prepared For A Healthy Meal.

After a busy day, nobody want to come home feeling tired and hungry and then having to start preparing something healthy to eat. To get around this problem, you can cook a range of healthy meals at the weekend and refrigerate or freeze these meals so they'll be ready to heat up at the end of a busy workday.

2. All The Drinks In The Vending Machine Are Sugar Filled Sodas.

Often all the drinks in vending machines are unhealthy sodas or other sugar loaded refreshments. Watch out too for diet sodas that have no calories. They contain countless chemicals to make them calorie free, they are not a healthy alternative. Smoothies are an excellent fresh healthy drink for any time of the day. They only take a couple of minutes to make, they are simple to carry around and can stay fresh for up to 2 days when kept in the right container.

3. I Want To Eat A Healthy Meal But I Don't Want To Spend Hours Preparing It.

Once you've mastered how to put together a few quick and healthy dishes, you can prepare delicious and nutritious meals in minutes rather than hours. Omelets, stir frys and salads are a few quick and easy meals that you can include in your weight loss meal plans which can be prepared in less than 20 minutes.

4. Convenience Foods Are Quick And Easy.

Obviously convenience foods offer a quick and easy solution to mealtimes but they are not the best things to have as part of your healthy diet meal plan. If you can't find the time to prepare yourself healthy meals, opt for convenience foods that are nutritious like canned beans, canned tuna, fresh fruits, Greek yogurt, nuts and seeds. These foods don't need to be cooked and provide a quick meal or snack when you're on the go.

5. I Buy All The Wrong Stuff At The Store.

If you don't have a clear idea of what you are going to buy when you go into the grocery store or what you are going to eat for the coming week, you'll end up buying foods you don't need or ingredients for meals that are complicated to prepare. Make a list before you go of all the things you need so you know exactly what you want when you go shopping for food. Also, don't shop for food when your hungry. Those high calorie fast foods will be too tempting to ignore if you've got an empty stomach.

Article Source: http://EzineArticles.com/9006344

The Top Two Vegetables To Balance A Weight Loss Diet

As we move forward to the future, more and more ways to lose weight are introduced to unsuspecting health buffs-from magic pills to diet plans and highly overrated gym gadgets and paraphernalia. What many people do not realize is that a healthy body, and longevity, for that matter, does not have any unknown secrets. All it takes, really, is to have a solid weight loss plan. In this article, we will be presenting three types of food that will help you achieve your weight loss goals, which is essentially a chunk of what we call a Mediterranean diet.

Asparagus
Probably one of the most balanced foods out there, asparagus may make your urine smell fouler than usual. For every 3.5 ounces or 100 grams of asparagus, your body will receive only 20 kilocalories of carbohydrates. This amount is little compared to what nutrition experts recommend, which is 300 grams. A simple diet for a weight loss plan that includes asparagus gives you a boost in Thiamine or vitamin B1, Vitamin B2 or Riboflavin, Vitamin B3 or Niacin, Vitamin B5 or Pantothenic Acid, and Folate or Vitamin B9.

A wholesome diet for a weight loss plan, should be rich in Vitamin B because this vitamin family is essentially responsible for good metabolism. These vitamins increase the rate of metabolism, thus burning fat faster and making the cells grow and heal faster. With this, you can expect healthier skin, better muscle tone, a boosted immunity system, and improved red blood cell count to fight anemia.

Broccoli
Cultivated as early as 2000 years ago, this vegetable was a highly valued source of nutrition among Italians but was not fully known around the world until the 1920s. Very similar to cauliflower, this is one of the must-haves on your dinner plate if you want the best simple diet for weight loss plan. Evolved from a wild variety of cabbage, this veggie dates back to the roman Empire then later on spread to the Mediterranean areas and was later introduced to the United States.

There are basically three main types of broccoli: the Romanesco, the Calabrese, and the Sprouting type. The Calabrese is found mostly in Great Britain and it is distinct because of its large head which measures up to 20 centimetres in diameter. The Romanesco has a fractal look and is kind of yellow green. The Sprouting Broccoli has thin stalks but similarly large heads with the Calabrese.

A well balanced weight loss plan must include, broccoli because it is very rich in carbohydrates, giving about 6.64 grams for every 100 gram serving. On top of that, it has a fair amount of dietary fiber which is a very important component of the digestive system. This prevents you from experiencing headaches and constipation.

As you know, a solid weight loss plan must include a good amount of carbohydrates to provide the body enough energy to burn. This also regulates sugar in the blood and is a good substitute for protein. What this does is to burn fats and prevent them from clogging the arteries and thereby avoid cardiovascular diseases.

Article Source: http://EzineArticles.com/8985464

How to Get Extreme Weight Loss and Stay Safe

If you're on a fat loss program at the moment, one of the first things you might be questioned is how fast you can lose weight and stay safe while you do it.

So you will always get people who just want to lose weight and do not really give a care about how they do. They just want it gone now, most people do not realize that health should be a priority.

Moreover, there is no need to jeopardize your future health just to get into your skinny jeans in a week - not to mention the torture, even while you do it.

Instead, you want to take a moderate approach and lose weight quickly, but your body without causing too much trouble in the process.

So how can you lose weight quickly? What is the most extreme rate of weight loss that you should even consider? Let's have a look at what you need to know regarding this subject.

Schedule your diet

The first thing you need to think about is how long you plan to use the power. Are you just a diet for a week or two?

If this is the case, you can probably find a slightly faster rate of loss of total fat, because you will not be starving your body for too long. Remember, all plans are essentially starve yourself to some extent. How much depends on the severity of the food really is.

If you plan to power for more than a few weeks, you're better off accepting a slower weight loss and make it rest for good.

How much weight you have to lose

Moving along, you also ask how much weight you have to lose. Is it a couple of pounds here? Or are we talking about 20-40?

If you have more than 10 pounds to lose, you will not be using the plans extreme weight loss and stay safe.

If you have a few pounds to shed, then fine, you can probably do so without danger. Get the intense regimen and down just as quickly. The more intense the power is, the faster you will lose the weight anyway, so you can come off as quickly. But if you have many pounds to lose, you just never going to lose their "fast".

Your body's tendency

Finally, think of your body trend. Do you tend to store fat easily? If so, your body will not give up so easily. In this situation, you can not perform as well on the extreme weight loss diets. A more moderate approach will likely result you better.

So there you have the main points to keep in mind as you go about your diet program. The extreme weight loss may be possible in some cases, but in many cases there is more weight to lose, a moderate approach is the safest bet.

Article Source: http://EzineArticles.com/9003311

3 Delicious Grilled Vegetable Recipes Perfect for Weight Loss

If you want to take a break from the usual salads and steamed vegetables, fire up your grill! Grilling lets you do more with the food you have, plus it won't get in the way of your weight loss journey because it's yet another healthy way of preparing food. If you want to stick to a fruit and vegetable diet plus other weight loss friendly foods like chicken breast and fish, throw them into your grill - you won't even feel like you're on a diet!

Here are 3 mouth-watering grilled vegetable dishes for weight loss that you can't afford to miss:

1. Mediterranean Style Grilled Vegetable Sandwich

What you need:

• 1 loaf focaccia bread
• 1 medium eggplant, sliced into strips
• 2 Portobello mushrooms, sliced
• 2 red bell peppers
• 3 cloves garlic, crushed
• 4 tbsps. mayonnaise
• 2 tbsps. Olive oil, divided

Preparation:

Place eggplant strips, mushroom slices and red bell peppers in a grill rack. Brush with olive oil then cook in a pre-heated grill over medium-high heat. Grill until eggplant and mushrooms are tender and bell peppers are blackened. Set aside and allow to cool for a few minutes. Slice bread loaf lengthwise. Combine crushed garlic and mayonnaise to make the sauce and spread the mixture on each half of the focaccia bread. Peel, core and slice cooled bell peppers then arrange it on the bread together with the eggplant and mushrooms.

2. Grilled Chicken and Greens

What you need:

• 4 boneless and skinless chicken breast halves
• 4 zucchinis, sliced into 1/4-inch rounds
• 1 sweet onion, thinly sliced
• 4 cloves garlic, minced
• 1/2 cup plain yogurt
• 1/4 cup olive oil
• 6 tsps. masala, divided
• 1 tsp. salt
• 1/2 tsp. ground black pepper

Preparation:

In a small bowl, combine 4 tsps. masala, garlic, olive oil, salt and black pepper. Place each chicken breast half in an aluminum foil about 12 x 18 inches, then coat each with the mixture and sprinkle each piece with 1/2 tsp. masala. Place onion and zucchini slices on top of the chicken. Seal packets but leave room for heat circulation. Cook on a pre-heated grill over medium-high heat for 20-25 minutes until cooked through. Serve topped with yogurt.

3. Classic Barbecue Grilled Vegetables

What you need:

• 1 eggplant, cut into 3/4-inch thick slices
• 6 mushrooms, stems removed
• 3 zucchinis, sliced
• 2 red bell peppers, seeded and cut into strips
• 2 cloves garlic, peeled and minced
• 1/4 cup chopped fresh basil
• 1/4 cup lemon juice
• 1/4 cup olive oil

Preparation:

Place eggplant slices, mushrooms, zucchini slices and red bell peppers in a medium bowl. In a separate bowl, thoroughly combine garlic, basil, lemon juice and olive oil. Pour the mixture over the vegetables and toss to coat. Cover and refrigerate for at least an hour. When ready, cook on a pre-heated grill over high heat for 2-3 minutes per side until cooked through. Allow to cool before serving.

Aiming for weight loss is now a lot easier with these healthy and delicious grilled vegetable dishes!

Article Source: http://EzineArticles.com/9007493

7 Quick Tips On How To Lose Weight Without Exercise

Want to know how to lose weight fast without exercise? Well, exercise is better, but there are a few tricks you can do without breaking a sweat and can help shed the pounds.

You can do it by making a few healthy changes to your daily diet and lifestyle. In fact, "To speed your results, research shows that what you do when you're not exercising is nearly as important as the workout itself", says Stacy Sims, Ph.D., an exercise physiologist and nutrition scientist at the Stanford School of Medicine's Prevention-Research Center in Palo Alto, California.

Let's cut to the chase and talk about how to lose weight fast without exercise.

How and What to eat.

Drink a couple glasses of water or herbal tea before each meal. Sometimes we are confused between hunger and thirst, so drink a glass or two of water and wait for a few minutes to make sure you're really hungry before you dig in.

Eat foods that take some time to digest. You will feel full for longer if you eat foods that take longer to break down in your stomach. Focus on foods that are high in fiber, such as: particular fruits (raspberries, pears and apples..), Vegetables (peas, artichokes and broccoli) and Grains (like whole-wheat spaghetti, bran flakes and barley).

Eat slow and take smaller bites. By dividing your meal into more crumbs, this helps you eat slower which in turn can stretch out your meal and make it easier for you to identify when you're full.

Breakfast in the morning. Studies show that eating breakfast jump starts your metabolism and gets it working for the day. Skipping this meal will not help you lose more weight. Giving your metabolism something to do first thing in the morning gets it burning calories. When you don't eat for long periods of time, your body functions as if you're fasting because food is scarce, and accordingly burns less energy, and this doesn't help if you want to know how to lose weight fast without exercise.

Eat on a regular schedule. If your eating times are unpredictable or you tend to skip meals, your body will hang onto calories for an emergency, so try to have your meals at the same time each day if you can.

Turn off your TV and Computer when you're eating. Don't eat while you're watching a show. Instead of having the right amount that you need, you run the risk of eating until the program is over or you hit a commercial break, which might be well past the point of feeling full.

Avoid stress eating and midnight snacks. Instead of eating for comfort, do something like meditating, exercising, playing a musical instrument, or reading. And don't eat late at night as your body doesn't burn a lot of calories while you're asleep.

Article Source: http://EzineArticles.com/9004439

14 WAYS TO WAKE UP WITH ZERO BELLY

I’m impatient.

If I buy something online, I want it delivered immediately. If I order at the drive through, I don’t want to idle while it’s being whipped up.

And if I take some steps to flatten my belly, I want to see results—fast.

While researching my new book, I stumbled upon a fascinating study showing rapid weight loss is the key to permanent weight loss. Slow and steady may win the race, but most of us drop out long before the race is run. That’s why, compliments of Zero Belly Diet, I developed these 14 things you can do today to wake up thinner tomorrow.

Are you going to lose 10 pounds in the next 24 hours? Of course not. But you can take steps today that will give you visible results tomorrow. Don’t believe me? Then ask Rosie O’Donnell. I took her through a brief Zero Belly workout and two days later doctors told her that her stomach muscles had tightened dramatically. “I’ll look like Pink in about three weeks,” she jokingly exclaimed on The View.

14- BLEND A PLANT-
PROTEIN SMOOTHIE

Zero Belly Diet test panelist Bryan Wilson, a 29-year-old accountant, lost 19 pounds and an astounding 6 inches from his waist in just six weeks on the program, and he attributes his success to the Zero Belly shake recipes in the program. "I love the shakes. I added them to my diet, and almost immediately I lost the bloat,” Bryan said. "I'm a sweet craver, and the shakes were an awesome alternative to bowls and bowls of ice cream I would have had."

Protein drinks are great ways to get a monster dose of belly-busting nutrition into a delicious, simple snack. But most commercial drinks are filled with unpronounceable chemicals that can upset our gut health and cause inflammation and bloat. And the high doses of whey used to boost protein levels can amplify the belly-bloating effect. The Zero Belly solution: Try vegan protein, which will give you the same fat-burning, hunger-squelching, muscle-building benefits, without the bloat.

13- MIX UP A
MAGIC ELIXIR

Start each day by making a large pitcher of “spa water”—that’s water filled with sliced whole lemons, oranges or grapefruits—and make a point of sipping your way through at least 8 glasses before bedtime. Citrus fruits are rich in the antioxidant delimonene, a powerful compound found in the peel that stimulates liver enzymes to help flush toxins from the body and gives sluggish bowels a kick, according to the World Health Organization. (It's also one of the vital components to our exclusive one day detox.)

12- GO WILD
WITH SALMON

Lean protein like fish is a great way to fight fat and boost your metabolism. But the salmon you get at the local market might not be the best bet for your belly. The cold-water fish has a well-deserved reputation for packing plenty of heart-healthy omega 3 fatty acids—1,253 mg of the good stuff, and just 114 mg of inflammatory, belly-busting omega 6s. But the farmed variety—and 90 percent of what we eat today is farmed—has a very different story to tell. It packs a whopping 1,900 mg of unhealthy omega-6s.

11 - CRUNCH THE
RIGHT NUTS

Nuts are high in fat, which may seem counterproductive if you’re trying to lose it; but eating a moderate portion of monounsaturated fat, like the kind found in Blue Diamond’s 100-calorie packs of whole almonds, can ward off the munchies and keep you full. A recent study found that participants who ate about 7 grams of monounsaturated fat with a meal reported a 40 percent decreased desire to eat for hours afterwards. The saving grace here is the calorie-controlled serving, which stops you from overindulging.

10 - DO THE
FRUIT LOOP

Nature’s candy, dried fruit can be a great source of nutrients and fiber. But it can also be a source of gas for those who suffer from fructose malabsorption, which occurs when the body has difficulty absorbing the natural sugar. Dried fruits are particularly high in fructose; fresh stone fruits, citrus fruits, and berries are safer options for those with sensitivity. (Bonus: they also make our list of best fruit for weight loss.)

9 - BUY THE RIGHT
ALMOND MILK

Almond milk is a better option than cow’s milk for those with lactose sensitivity, which is why I recommend it as a great base for Zero Belly drinks. But you may be undermining your goals if you’re buying a brand with the thickening agent carrageenan. Derived from seaweed, carrageenan has been linked to ulcers, inflammation, and other gastrointestinal problems. If you notice bloating after drinking almond milk, consider switching brands. Trader Joe’s, Whole Foods 365, and Westsoy make versions without carrageenan.

8 - CAN THE
CANNED SOUP

Good for the soul but potentially bad for the stomach, soup can hide sky-high sodium counts that may lead to water retention and temporary weight gain. (Canned chilis in particular can have more than 800 mg of sodium per serving.) When you overload your system with salt, your kidneys can’t keep up; salt that would otherwise be flushed away has to sit in your bloodstream, where it attracts water, causing increased blood pressure and bloating. Look to stay under 500 mg if possible; Campbell’s Healthy Request, Progresso Light and V8 all make reasonable options.

7 - DO THE
THRUSTER

This is the exercise I took Rosie through. It’s a simple, full-body exercise you need to do for just 8 minutes. But once you do it, you’ll discover a tightening around your core that proves to you it’s working. You’ll look and feel leaner the next day, but over time you’ll really begin to drop serious pounds.

Step one:
Standing tall with your feet shoulder-width apart, hold a pair of dumbbells by your shoulders, your palms facing each other.

Step two:
Lower your hips into a squat until your thighs are parallel to the floor. In one motion, extend your legs to stand up tall while driving the dumbbells overhead. Pause, then lower the dumbbells to the starting position. Do as many as you can until you start to get tired—then pause, and then keep going until you hit the 8-minute mark. Be sure to take it slowly at first. Over time, try to improve your number of total reps—or use slightly heavier dumbbells—with this full-body workout that gets your heart pumping, too!

6 - TAKE A SHOWER
BEFORE BED

Sleep is induced in part by the process of your body cooling down; that’s why we don’t sleep too well when the weather’s hot and muggy. When you take a shower before bed, you activate your body’s thermostat, causing you to fall asleep faster. Better sleep means lower levels of the stress hormone cortisol—which also happens to be a fat-storage hormone. (Cooling down also helps stimulate brown fat, a kind of fat found at the back of the neck that helps your body burn more calories—up to 275 in three hours, in fact!)

5 - HAVE THIS
DECADENT BREAKFAST

Cook up some quick oats, the toss in some dark chocolate shavings, some berries, some nuts, and a dash of cinnamon. Together these ingredients work with the happy bacteria in your colon to produce butyrate, a fatty acid your body needs. Higher levels of butyrate reduce inflammation in your body, and help reduce insulin resistance as well. Less inflammation means less bloating and a slimmer you.

4 - TOSS THE
CHINESE MENU

I love a handful of salty popcorn or the occasional chicken wing blowout, but some of the foods out there are so laden with salt, you can’t help but wake up bloated and feeling fat tomorrow. At P.F. Chang’s, an order of Dan Dan Noodles and some Hot & Sour Soup will cost you—gird your arteries—14,170 milligrams of sodium. That’s 7 days’ worth, assuming you ate absolutely nothing else the rest of the week. Chinese and Mexican food are the worst offenders. If you have a big day tomorrow, use Zero Belly to cook at home—or master P.F.’s menu. (Swap the hot & sour for P.F. Chang’s Egg Drop Soup and you’ll save 7,390 milligrams of sodium alone!)

3 - CHECK
YOUR GUMS

No, not the pink things that hold your teeth in place. Your sugarless gum may be causing your belly to swell. Studies show that sorbitol, a sugar alcohol used in most sugarless gums, takes a relatively long time to digest, and undigested sorbitol in your small intestine acts as a hothouse for the fermentation of bacteria, causing bloating and flatulence. Additionally, each chomp sends a signal to your brain, triggering hunger hormones. Stick to just a few pieces a day, or try a product like Simply Gum, which is made with only 6 ingredients, none of them artificial.

2 - STOP WITH THE
“ENERGY BARS”!

Why don’t they just call them what they really are—calorie bars? Energy bars cause you to gain weight fast in four ways. First, they often contain lots of whey, which can cause bloating in those with lactose issues. Second, many are packed with soybeans, which some folks find just as gas-inducing as the other magical fruits. Third, a lot of chemicals go into many brands, and studies show that people who eat processed foods gain more weight than people who eat whole foods, even when calories are equal. And of course, they carry the health halo when most of them are just glorified candy bars. Cut these 300 or more calories and you’ll look leaner and meaner tomorrow.

1 - DROP THAT
YOGURT!

I cut yogurt out of my diet for several reasons. First, while yogurt has a reputation for fostering healthy belly bacteria, the reality is quite different. Most yogurts are so high in added sugar that they actually feed the bad bacteria in your gut. They’re also high in lactose, a natural sugar found in dairy that many of us have trouble breaking down. The combination of the two can cause bloating and inflammation that can make you look and feel fatter than you are. Don’t eat yogurt today, wake up thinner tomorrow. Or if you must eat yogurt, look for one with 8 g of sugar or less, such as Chobani Simply 100’s blueberry flavor, one of my favorites.

src : http://www.eatthis.com/14-ways-wake-up-with-zero-belly

10 Ways to Walk Off Fat Faster

10 Ways to Walk Off Fat Faster

Here’s how to boost your calorie-burn big time—without much extra effort.

by Tracy Teare
From Health magazine

Here’s how to boost your calorie-burn big time—without much extra effort.

Use your arms

Vigorously pumping your bent arms helps you go faster—and burn more calories, says Lee Scott, walking coach and director of WoW Power Walking in Toronto.

Take smaller steps

The best way to boost your speed—and thus your burn—is to take shorter, faster steps, Scott explains. Time yourself walking 100 steps, then recover for one minute. Count another 100 steps, and try to shave five seconds off your time. Repeat 12 times.

Get some poles

Using Nordic poles torches an average 20 percent more calories by engaging the muscles in your upper body and torso, says Mark Fenton, author of The Complete Guide to Walking. Plant the pole firmly at a 45-degree angle behind you, then push back forcefully against the ground to propel yourself forward.

Set goals you can see

Choose markers (stop sign, park bench, etc.) and speed up until you reach them, suggests Therese Iknoian, author of Fitness Walking. Slow down for the same distance.

Wipe the pavement

Roll through from heel to toe. When you get to the ball of your foot, push off as if wiping gum off your sole, Iknoian says. This will get your calf, hamstring, and glute muscles involved—and the more muscle you use, the more calories you burn.

Go shoe shopping

To get the most power from your push-off, opt for a shoe with minimum cushioning and maximum flexibility in the front of the shoe, Fenton says.

Stand straight

When your body’s aligned, your back and butt muscles are able to work more powerfully, so you walk faster and torch more calories. Stand tall with a straight spine, keeping your ears and shoulders aligned over your hips.

Skip killer hills

Don’t assume the biggest inclines are the best for burning fat. “It’s better to maintain your speed on a moderate hill than to slow down substantially on a steeper one,” Fenton says.

Raise your rate

Wearing a heart-rate monitor is like having your own coach keeping you at optimal fat-torching pace. “It’ll give you a push if you’re slowing down too much, but also get you to ease up if you’re pushing too hard,” Iknoian says.

Add strength

Simple moves like push-ups and lunges get more muscles involved for major burn, reveals Harley Pasternak, who trains many celebs, including our November cover celeb Hilary Duff. When you walk, stop every five minutes and do one minute of moves. This will help up your metabolism over the long-term, too. What’s better than burning more calories while you walk? Blasting them off while you sleep, of course.

 src: http://www.health.com/health/gallery/0,,20432121_2,00.html

Slim for Life: 10 Strategies to Lose Fat and Keep It Off

Slim for Life: 10 Strategies to Lose Fat and Keep It Off

No crazy gimmicks or deprivation diets here. These 10 smart new strategies will help you shed fat and keep it off.



JAY SULLIVAN


Use fat to burn fat.


Trying yet again to lose those last 10 pounds? We hear you. In fact, 50 percent of women say that within six months they gain back any weight they've managed to ditch. And more than a quarter have dieted so many times they've lost track of the number. Well, get ready to stop the endless yo-yoing: Science has finally come up with simple, groundbreaking solutions for lasting weight loss. We checked in with the top experts in the field and scoured the latest research to bring you the skinny on everything you need to reach your slim-down goals and stay there.


Make your fat burn fat.


Seriously: Your flab can help you shed pounds. How? Just as there's more than one kind of fat in food, there's more than one type in your body. White fat is the bad stuff you want to zap. But a second kind, brown fat, actually torches calories. "Up to 80 percent of adults have brown fat deposits in their bodies," says Aaron M. Cypess, MD, PhD, an assistant professor of medicine at the Joslin Diabetes Center and Harvard Medical School. This good fat is powerful because it's packed with mitochondria, the parts of cells that generate heat. When activated, as little as two ounces of brown fat can gobble up as much as 20 percent of your body's calories.


Exercise is one of the best ways to get your brown fat in gear. In a study, scientists at Harvard's Dana-Farber Cancer Institute discovered that working out releases a hormone called irisin, which converts white fat to brown. Exercise for a half hour at least five days a week to turn up the burn.
Pop some vitamin D.


Taking this vitamin daily may help you drop pounds. A study at the University of Minnesota found that people who started a weight-loss program with higher levels of D lost more than those who weren't getting enough of the nutrient. Other research suggested that vitamin D appears to boost the effectiveness of leptin, a hormone that signals the brain that you're full. Because it's difficult to get D from food, Shalamar Sibley, MD, an assistant professor of medicine at the university, says you may need to take a vitamin D3 supplement. Many experts now recommend 1,000 international units every day.
Get in the mood to lose.

You don't really want dessert, but your friends are having some, and they're urging you to join them. So you give in and order a piece of tiramisu. Sorry to say it, but you've just committed sociotropy, aka people pleasing, a behavior that can make you gain weight. In a recent study, women and men who regularly experienced negative emotions like guilt, anxiety, and anger, and were impulsive and disorganized, tended to be heavier than those who were more even-keeled. "Women score slightly higher than men on people-pleasing measures," says Julie Exline, PhD, an associate professor of psychology at Case Western Reserve University. That may be because guys are raised to be assertive while women are socialized to value relationships and "basically to be nicer," Exline explains. In other words, we're inclined to go along with what the rest of the group wants to do, which includes digging into the tiramisu after dinner. If you feel pressured to pig out, "tell your friends politely but firmly that you're fine with what you have and that you're not hungry for more right now," Exline advises. Hold your ground and your pals will get the message.



Revoke your license to splurge.

Talk about a catch-22: Doing something healthy, like eating a low-cal meal, can make you less likely to exercise and more likely to gorge yourself with food later on. This is because of a phenomenon scientists call licensing, which happens when we feel that we've earned the right to be self-indulgent. Most people have a tendency to want to balance things out, says Kathleen Vohs, PhD, an associate professor of marketing at the Carlson School of Management at the University of Minnesota. So when we do one thing that's good for our health, which often requires exerting plenty of discipline and self-control, we like to follow it up with something that lets us indulge ourselves.


So how do you lose your license to overeat? Being alert to the fact that good choices can trigger bad behavior is a smart start. Next time you're tempted, think of an instance in the past when you failed to resist; recent research found that you'll want to improve on your previous performance.
Chew on this.


Most of us eat quickly, chewing each bite just a few times, which means we consume more food than we realize. Slow down and you'll slim down: In a recent study, people who chewed each bite 40 times ate almost 12 percent less than those who chewed just 15 times. When we chew longer, our bodies produce less ghrelin, a hormone that boosts appetite, and more of the peptide hormones that are believed to curb hunger. "Chewing seems to stimulate the gut to make appetite-suppressing peptide hormones," Dr. Cypess explains. Plus, the more you chew, the more thoroughly you break down food, which may release nutrients into your blood faster and give your brain time to register that you're full. From now on, focus on eating slowly at every meal. Put down your fork between bites and work your way up to 40 chews per mouthful of food.
outsmart your appetite.


Don't blame your chocolate craving on a lack of willpower.
 Turns out, there's a physiological reason ice cream, french fries, and cupcakes are so hard to resist: Our bodies are wired to crave rich food. Studies have shown that the taste of fat can give us the munchies by triggering a release of chemicals similar to those experienced by drug addicts. "Some people are hypersensitive to food," says Eric Stice, PhD, a senior research scientist at the Oregon Research Institute. "They find things like chocolate cake orgasmic, so they tend to overeat it."


The trick to keeping your appetite in check is avoiding foods that make you lose control. That's tough to do when you're surrounded by mouthwatering choices everywhere you go, but Stice says that a technique called mindful resistance can help. "If you're tempted to have a scone with your coffee at Starbucks, instead of thinking about how delicious it will taste, tell yourself you'll get health benefits such as a smaller waist or a healthier heart from not having it," he says. "Doing this actually changes your brain by strengthening the area that helps you resist things and weakening the region that makes you think of treats as a reward."


In addition, eat healthy foods throughout the day to keep your glucose, which fuels your body, at a high level so that you feel energized and satisfied. You'll also be better able to resist cravings when you snack on nutritious choices like fruits and vegetables, low-fat yogurt, and whole-grain bread topped with a little peanut butter, according to a recent study that showed that eating consistently helps us control our impulses.

Get back to nature.

You're more likely to stay slim if the view out your window includes hills, water, a park, or a street that leads to one of those things. In a North Carolina study, counties with more natural amenities, including mountains and lakes, had lower obesity rates. "It could be that there's something healing and calming about simply being outside," says Stephanie Jilcott Pitts, PhD, an assistant professor at East Carolina University. For instance, research has shown that people tend to be happier walking outdoors than inside. They also stride faster, yet feel less exertion, than they do on a treadmill. Not only that, hoofing it outside curbs cravings along with calories: In a study, regular chocolate eaters who took a brisk 15-minute stroll consumed about half as much of their favorite treat as those who didn't go for a walk. So take your workout outdoors. If your neighborhood isn't made for exercising, find a park nearby and head there as often as you can to bike, run, or hike.

Pudge-proof your cells.

Sitting around can make you flabby. No surprise there, but despite what you may think, the culprit is not just a lack of exercise. In fact, the physical act of sitting or lying down may actually speed up your body's production of fat. When we lounge on a sofa or in a chair, we exert forces on our cells that cause them to become stretched out and to generate flab, researchers say. Glued to your desk every day for eight hours or more? You need to take action, says Richard Atkinson, MD, a clinical professor of pathology at Virginia Commonwealth University. Get up and walk around for five minutes at least once an hour. Take a stroll around the office. Go talk to a coworker rather than sending her an e-mail. Pace back and forth while talking on the phone. "Just standing — even if you're not moving — uses significantly more muscles than sitting down," Dr. Atkinson says. At home, when you're watching TV, get up and jog in place or do jumping jacks during commercials. These short bursts of exercise can help you burn 148 calories an hour and keep your cells slim, not flabby.

Sip green tea.

This healthy brew acts like a diet drug in a mug, but without the negative side effects. A review of studies concluded that regularly sipping green tea can help you drop pounds. This weight loss is the result of EGCG, a compound known to reduce fat absorption, according to new research from Penn State. But that's not all this magic drink does: As it's reducing fat absorption, "green tea also increases the amount of fat that your body eliminates," explains study author Joshua D. Lambert, PhD, an assistant professor of food science at the university. So think about trading your usual afternoon java for green tea instead. Experts say that drinking three to five cups of the regular or decaf variety every day may help you lose weight.

Beat your weight fate.

First, the bad news: Three-quarters of Americans have a "fat gene" associated with a 20 to 30 percent higher risk for obesity. But that doesn't mean you're destined to be heavy. A recent British review found that exercise can trump your genetics. Physically active people with the fat gene are 27 percent less likely to become obese than couch potatoes who have it. We're not talking about training for a triathlon; the active people got just one hour or more of moderate-to-vigorous exercise a week. Aim for the recommended five hours a week (three days of cardio and two days of strength training) and you'll rev your weight-loss results even more.

 src:http://www.fitnessmagazine.com/weight-loss/tips/how-to-lose-fat-for-good/?socsrc=fitfb1504187

3 Exercises To Reduce Tummy Fat

3 Exercises To Reduce Tummy Fat

3 Exercises To Reduce Tummy Fat

Is your unattractive protruding tummy irritating you? Numerous weight control plans and workouts are out there that guarantee tons of things, yet in the event that they have frustrated you, possibly what you require are exercises that helps to lessen tummy fat. Here are those 3 exercises.

1) Bike pumps

Rest on the floor flat on your back. We have a bend of the spine on our lower back that normally raises it a bit and almost does not touch the floor. Ensure you press your lower back to the ground. Put your hands over your head. Lift your left curved knee and your right elbow to touch it. Without bringing your lifted knee and arm down, likewise do elbow-to-knee touching on the other pair. Rehash these bike pumps 20 times before coming back to your initial position. This, together with two more exercises explained below, will decrease tummy fat. Let us move on to the next exercise.

2) Full circle twist of the body-trunk - the torso

Stand straight on the floor, feet separated, and hands on your hip. When you feel sufficiently stable, lift both hands and fasten them together over your head. Turn your face right without moving your legs, from this position you will curve down and sideward on your right side, going toward your foot, and bending till your body-trunk arcs in a circle that passes your left foot and finishes the bend with your hands lifted and fastened over your head again. You can begin from the right or lift as you like. Do 5 full circle body-trunk twists beginning on either side, then change sides.

3) Crunches

Crunches are essential and compelling. A few individuals skip crunches assuming that they are old-fashioned or hard to do, or both. Don't be same to them. Crunches focus on the surfeit fat gathered in your tummy area. Start by lying on the floor, looking up the roof. Ensure your knees are twisted, and that your feet rest flat on the floor. Keep your hands at ear level. Your lower back has a bend that renders it somewhat over the ground. Press your entire lower back till it touches the ground. Bend up till your shoulders are over the ground by some inches. Hold that posture for 5 seconds. Relax. Come back to initial position and rehash.

With these focused workouts, you are certain to diminish tummy fat quickly.

Article Source: http://EzineArticles.com/8998367

3 Exercises To Reduce Tummy Fat

10 Effective Tips To Lose Weight

10 Effective Tips To Lose Weight

10 Effective Tips To Lose Weight

Here you will discover a couple of tips that can help you in your journey to get more fit. They will not mystically make you achieve your objectives however can help you on your way in the event that you are resolved and strive to get thinner.

1. Set small objectives: It is quite normal to dream about a slim body and make that your objective. This objective does however frequently end in dissatisfaction. It is ideal to make numerous small objectives as you go forward. Thus, it is less demanding to achieve your objectives and you feel that you are making advancement which makes it simpler to stick to an eating regimen.

2. Say 'No' to junk food: Avoid taking fast food and other junk nourishment. It adds to your weight and doesn't help you get thinner. If you still want to eat fast food, provide yourself one feast a week when you are permitted to eat junk/fast nourishment.

3. Say 'No' to fried food: Don't eat fried nourishment but rather boil or grill your food. Abstain from utilizing additional fat.

4. Do not skip breakfast: Eating breakfast helps to kick-start the metabolism. This makes you more averse to nibble in the event that you have a decent breakfast.

5. Consume fish and chicken: Fish and chicken are low on fat and can make a brilliant weight reduction diet. Stay away from fat fishes. A decent weight reduction fish is "Tilapia".

6. Keep drinking water: Carbonated water and juice contain a considerable measure of calories. So, drink water and save a considerable measure of calories.

7. Start taking strolls: Walking a couple of times each day isn't too hard however can help you shed pounds quicker. Every other type of physical exercises are additionally great.

8. Eat regularly: Eating numerous well arranged low-calorie nourishment a day helps you keep from nibbling and make you feel less hungry.

9. Do not anticipate dream results: There are numerous weight control plans that guarantees quick results however lasting weight reduction takes diligent work and devotion.

10. Eat fewer carbohydrates: Eat less pasta and bread. Lessening your carbohydrate consumption is quite often one of the best techniques for shedding pounds.

A reward tip can be to get a canine. A canine need to be strolled and will help to get you more dynamic. Never get a canine in the event that you don't have sufficient energy or will to nurture it.

The author of this article has over 15 years of experience in market research of health & fitness.

Article Source: http://EzineArticles.com/8998382

10 Effective Tips To Lose Weight

7 Easy Ways To Lose Weight

7 Easy Ways To Lose Weight

70% of the country are on a diet at any one time. Why? Because most people want to lose weight. The majority do it for vanity but some do it for health reasons. Whatever the reasons people want to lose weight, there are easier ways to do it than a traditional diet. Below are seven alternative, easy ways to lose weight.

1. The Atkins way. Discovered by Robert Atkins in 1992, the Atkins diet is counter intuitive to dieting. You eat fattening food! It was controversial at the time. No veg, no fruit, just plenty of fat and protein. The Atkins diet is a great alternative for someone who doesn't like the healthy option.

2. Pulse training. Pulse training has other names but they all mean the same thing. You basically work like a madman for as little as fifteen minutes a day. The rest of the time you can do what you like. An exercise bike or a treadmill is handy, unless you don't mind your neighbors seeing. You need to really go for it in those 15 minutes. You need to really slog it out for 15 minutes, then relax for the other 23 hours, 45 minutes a day. Your body does the rest.

3. Load your calories in the morning. Your body doesn't burn calories at the same time every day. By loading your calories in the morning your body will burn them off in the afternoon and start burning your fat in the evening. Its weight loss without any effort. No need to exercise, just go about your life as usual, just don't eat after lunch. Shovel in donuts, burgers, whatever you like in the morning.

4. Stop your cravings with a fist clench. Research has shown that you can stave off your cravings by clenching your fists when you feel the urge. Fancy a burger? Or a pizza? Just clench those fists, as hard as you can... And you may need to keep clenching if you are prone to the occasional KFC.

5. Fasting. It's not the easiest way to lose weight but you can fast for short periods of time each week. The theory is that your calories averaged over a week will add up to a certain amount that you need to sustain your weight. If you aren't currently gaining weight then you could lose weight by fasting for one of the days of the week. On that day, cut your calories by half and you will lose weight over time.

6. Make your plates smaller. Psychologically your brain will see a full plate and believe it is eating a full meal. It doesn't really matter how big your plate is either. You can trick your brain into thinking you are getting a full meal, even if your meal is smaller. Just use a smaller plate than usual... In fact get rid of your usual plates and get much smaller ones. It's amazing how easy it is to trick yourself.

7. Get on the soup and liquids. Soup holds liquid in your stomach better and makes you feel fuller for longer. If your stomach is full you are less likely to snack and less likely to eat between meals. Top up your soup with lots and lots of water. Water is a calorie free trick to fill your stomach and stop the urges to snack.

Losing weight can be hard work, the seven tips above can help but if you do a little hunting around you can find even more ways to lose weight.

Most people fail after a period of weight loss success. They diet and then have a little break and the weight piles back on.

And some people just seem to find it impossible to lose weight at all. Well there may be more reasons why you struggle so much. Reasons you don't know.

By far the best way to lose weight is to try something new. Its madness to keep trying the same thing over and over and not succeeding.

Article Source: http://EzineArticles.com/8976749

7 Easy Ways To Lose Weight

8 Ways To Help You Lose Weight Naturally

8 Ways To Help You Lose Weight Naturally

The best way to lose weight naturally is to make healthy lifestyle changes that gradually lower your weight and that you can maintain over the long term. Here are 8 tips to help naturally lose weight.

1. Change Your Diet Slowly.

Make one small improvement to your diet each week. This will allow you to gradually improve the quality of your diet and will help you to lose weight on a consistent basis without drastic dietary changes that you cannot maintain.

2. Be Accountable To Yourself.

There are all sorts of apps, websites, and programs that help you keep track of your calories. Keeping track of what you put in your body can quickly make you aware of where your trouble areas really are.

3. Choose The Right Foods.

Fruits and vegetables are natural weight loss foods as they are low in calories and high in vitamins and minerals. Try to avoid eating too many processed foods that come in a come in a box, can, bag or carton as they often have little or nutritional value and contain high levels fat, sodium and sugar.

4. Out Of Sight Out Of Mind.

Emptying out the fridge and pantry of the heavily processed foods and sugary treats you're used to won't be an easy step, but getting these things out of sight will truly help keep them off your waist.

5. Restock.

On the flipside of out of sight, you will need to fill your kitchen with healthy options and keep them at eye level and in sight. Having what is good for you readily available makes it easier to eat in a way that will help you to lose weight naturally.

6. Allow Yourself Some Treats.

You can still enjoy your favourite foods in moderation and lose weight. If you reward yourself from time to time with a treat you will find it easier to keep with your new lifestyle of healthy eating and exercise which helped you to lose weight in the first place.

7. Portions.

A healthy portion size is probably a lot different from what you thought it was. A simple trick is to use a smaller plate. It will make your portions look larger and it will make you think that you're eating more.

8. Do Exercise You Enjoy.

You don't have to spend hours in the gym every week and there are lots of activities you can do both indoors and outdoors. There are plenty of different exercise options and by giving some of them a try, you're will find at least one that you enjoy.

Article Source: http://EzineArticles.com/8986673

8 Ways To Help You Lose Weight Naturally