Natural Weight Loss | Weight Loss Advice

Natural Weight Loss - 5 Tips To Lose Weight Rapidly

2007-11-18T23:11:00.000-08:00

So, you want to lose weight quickly and you have been trying a lot of weight loss methods out there that promise you that you will lose weight in months. But a lot of those weight loss programs just aren't delivering what they are promising right?
Well I too struggled with losing weight but I did lost 30 pounds in 3 months and is now maintaining my current weight. Read on to learn how I did it.

Here are 5 tips that will help you lose weight rapidly. You also will find a weight loss diet below that I follow that really works!
1. Avoid Trans Fats and High Fructose Corn Syrup.
Believe it or not but these two ingredient can cause terrible harm to your health...mentally and physically. You will notice that these 2 ingredients are in almost every food you eat - so you are going to have to be very selective in your grocery shopping.

2. Take a magic pill?
Ridiculous! There is no magic diet pill that can make you lose 100 pounds in 30 days or whatever - and if there is then you are going to gain it all back and will also experience negative side effects. Don't fall victim to the hype of the latest fat-burning drug commercial. The side effect of these drugs can harm your health in the long-term and short-term.

3. Lose one pound a week.
If you are not losing at least one pound a week on your chosen weight loss regimen - then it is because you are doing something wrong or you aren't trying. If you are still overweight and is not losing at least one lb per week, then there is something wrong here. You need to set that one lb a week goal and do your best to achieve it.

4. Train wrecks will happen.
You are going to crash one day and eat lots of unhealthy foods that you shouldn't... and it's OK. But instead of repeating the same mistake, just get back on track the next day. You're allowed to "mess up" every now and then when trying to lose weight, just don't make a habit out of consuming an excessive amount of food and messing up every day.

5. Drink Lots of Water
Water can help a lot when you are losing weight. Drinking water will trick your body into thinking it is full. Drinking water will also help flush toxic out of your body and blood, which will help you feel much more energize to exercise.
Water also does so many other things that help you lose weight. Try drinking water when you feel hungry and drink it constantly in small amount.

Does it Work?
If you follow the tips above and the diet below, I can tell you that you will achieve your weight loss goal and lose 30 pounds in the next 3-4 months.

The Diet That Works
The diet I am referring to is called Fat Loss 4 Idiot. The diet involves tricking your body's metabolism so that it consumes a certain number of calories a day, so your metabolism will adapt to it and will not burn off anything else.
The most common reason most people can't lose weight on a diet is because they have a strict diet in which they eat the same foods each day - which get boring and then they stop.

With Fat Loss 4 Idiots, you trick your body everyday about what you will be consuming. Your body will turn into a burning machine because it doesn't know what calorie will come next.
I promise you that if you follow Fat Loss 4 Idiots - You will lose 9 lbs in only a month or less.
Click here: http://www.sexyfatloss.com to try "Fat Loss 4 Idiot" and see the result for yourself.
Article Source: http://EzineArticles.com/?expert=Sean_Bower

Trust Omega 3 Protein for a Perfect Health

2007-11-14T02:50:00.000-08:00

By Micheal Thomas

We have been hearing a lot about Omega 3 protein these days. But do we actually understand the benefits and necessity of consuming these protein rich omega 3 supplements?
Most of us are aware of the fact that fishes are a rich source of Omega 3 and protein. Omega 3 supplements such as fish oil contain not only DHA and EPA but high levels of Protein as well.

Omega 3 fatty acids are a family of polyunsaturated fatty acids that are crucial for the effective functioning of our heart and brain. These consist of Alpha-Linolenic acids, Docosahexaenoic acids and Eicosapentaenoic acids.

The essential fatty acids form an integral part of our cell membranes but cannot be manufactured by our bodies. Thus, we sometimes may need to solely depend on a protein-rich omega 3 diet and fish oil supplements for getting these fatty acids.
The dietary sources of omega 3 consist of cold water fishes such as salmon, sardines, tuna, mackerel and Hoki. Other than fishes, protein-rich omega 3 food are soybeans, tofu, walnuts and flaxseed oil.

Thousands of health journals and magazines have been published that talk about omega 3 and their positive effect on our health.
The most talked about benefit of Omega 3 fatty acids is their role in reducing the risks of coronary heart diseases. DHA and EPA present in fish oil lower the triglycerides in blood and maintain HDL 'good cholesterol' levels.

Consumption of Omega 3 and protein helps in treating mental problems such as depression, sleeping disorders, schizophrenia etc. EPA, an important fatty acid improves the communication between nerve cells and enhances memory & I.Q.
The essential fatty acids increase calcium levels in the body and improve bone strength. This is why doctors recommend protein-rich omega 3 supplements for people suffering from arthritis, osteoporosis and joint pain.

A relatively new discovery about Omega 3 and protein is linked with healing burns and wounds. Fish oils promote a healthy balance of protein in the body which in turn helps in fast recovery from burns.
DHA and EPA have blood thinning properties which helps in preventing blood clotting and blockage of arteries. People consuming omega 3 supplements have 70% lower risks of suffering from strokes and heart attacks.

Purchase the Right Omega 3 Protein
The market is flooded with omega 3 supplements of all kinds. However, one must remember, not all omega 3 products are equally beneficial.
First look for the fish oil that has high EPA and DHA content. Our suggestion is a fish oil extracted from Hoki fish which has naturally high levels of DHA fatty acid. The Hoki fish is a cold water species found in the Southern oceans of New Zealand.

It is a good idea to purchase only 'Molecularly Distilled' fish oil supplements if you are considering one. This ensures that all the toxins and contaminants like mercury, metals etc have been removed from the oil and it is safe for human consumption.
The amount or dosage of omega 3 is different for different people. Thus, it is best to consult you physician before you start on any supplement. Take omega 3 supplements regularly for enjoying perfect health and a long life.

Micheal Thomas is an editor for a series of health related websites. Learn about the best fish oil capsules that we ourselves use daily after extensive product comparisons and research over at http://www.omega-3-fish-benefits.com
Article Source: http://EzineArticles.com/?expert=Micheal_Thomas

Ways To Keep Fit

2007-11-12T02:40:00.000-08:00

By Kadence Buchanan

With the high fat content and all the unhealthy ingredients in the American diet, it's important to take steps to ensure that you can keep in shape. In this article, we'll discuss some basic steps that you can take in your life to help you to stay fit.
- Watch what you eat. Fatty meats such as beef, pork, and ham should be consumed in small portions if at all, and you should opt for low-fat dairy products to keep your fat consumption to a minimum.

- Get an exercise buddy! We're much more likely to stick to an exercise schedule if we have a partner spurring us on, causing us to not want to disappoint our partner for a workout session. Simply having someone to work out with can increase the efficiency of your workout program quickly and efficiently.

- Record your results when working out. For example, if you do push-ups, record how many pushups you can do on a day-to-day basis. When you see that the number that you can do is increasing, you'll be spurred on to continue making progress. Also, by monitoring your progress, you can see when you hit a roadblock in your routine more easily, allowing you a better chance of finding the problem that is occurring.

- Eat fruits and vegetables as often as you can. Fruits and vegetables contain numerous nutrients that are necessary for the proper functioning of the human body. Vitamins and minerals are prevalent in most every fruit and vegetable that you can eat. The National Cancer Institute recommends at least 5 servings of fruits and vegetables per day, but more can be even more beneficial to your health.

- Get outside! The sunlight provides Vitamin D which is important for the proper mineralization of bones. Also, those who spend time outside often experience less depression and more energy, giving you ample opportunity to increase your workout.

- If you're taking some time out watching TV, you can get a great workout while you watch! When the show that you are watching hits a commercial break, take the opportunity to do a set or two of sit-ups or pushups to help keep in shape. Doing some workout activity every commercial break can make you fit in no time!

These are just some basic tips when it comes to maintaining a proper level of fitness of the body. The proper method of staying in shape includes a combination of proper diet, exercise, and lifestyle choices.
Kadence Buchanan writes articles on many topics including Fitness, Cooking, and Health
Article Source: http://EzineArticles.com/?expert=Kadence_Buchanan

How to Naturally Lose Weight Fast - 5 Secrets

2007-11-05T01:30:00.000-08:00

By Marie-Claire Smith

Losing weight has become a national obsession, and with good reason: we all want to look our best. We do it for health, we do it to look sexy to the people to whom we feel attracted. Sure, diet pills from the big drug companies might or might not work, but who knows what they are doing to our bodies: just look at the fen-phen debacle of the late-1990s.

Happily, there are ways to naturally lose weight while avoiding potentially dangerous diet pills manufactured by drug companies. Here are 5 secrets for how to naturally lose weight fast:

Secret #1: Know your calorie math:

Put simply, over a given period of time you will lose weight if you burn more calories than what you take in. Pretty simple math, right? The unfair thing is: some people have a naturally slower metabolic rate (the rate at which your body naturally burns calories). That is why you have thinner friends who can eat twice as much as you eat without gaining a pound. However, even they are not exempt from the calorie math. So, start becoming acutely aware of how many calories you are taking in per day versus how many you are burning through exercise. If the math adds up, you will be subtracting pounds from your rear, thighs and tummy before you know it.

Secret #2: Drink more water:

Water is the natural way to flush your system clean. As you begin to lose more weight, your blood will be flooded with toxins rejected from the cells in your body. Drinking more water will help flush these toxins out. Water also helps with basic cellular functioning and, importantly, metabolism.

Secret #3: Get a pedometer:

Pedometers, or step counters, are really great little inventions. Just attach one to your belt in the morning, reset the counter to zero, and go about your day. At the end of the day, remember or write down your "score" (number of steps). After a few days, you may find yourself trying to outdo your own high score! A pedometer makes it easier to visualize the connection between your daily activity and your calorie burning. Pedometers start at around $1.

Secret #4: Cut out dessert:

People who try to diet usually end up gaining all of the weight back within a few weeks. Reason: when we deprive ourselves of food, we end up craving it more and then end up blowing the diet. Try this: instead of going cold turkey on sweets, just cut out your after-dinner dessert. Even shaving those extra 200 calories from your daily diet means taking in 6,000 fewer calories a month!

Secret #5: Learn which snack foods are good for you:

Snacking is one of the biggest enemies of a weight loss plan. Eating healthier snacks can actually make you want to eat less. Reason: your body craves healthy food. When you eat right, you will be less hungry.

Losing weight naturally is the best way to go. As you lose weight, you will feel better and you will look better to those to whom you are attracted. By understanding the connection between caloric intake and calorie burning, you have the right foundation in place for seeing significant weight loss.

Looking to burn more fat, faster? Try a proven eating plan invented by a professional bodybuilder: http://www.No-Fat-Yes-Muscle.com/
Article Source: http://EzineArticles.com/?expert=Marie-Claire_Smith

Weight Loss Smoothie Recipes

2007-10-26T00:50:00.002-07:00

By Nancy W
Smoothies can be a quick and simple part of your meals for your weight loss program. Preparing special meals to include the foods that are allowed on your weight loss plan can often be a drag and seem like too much trouble. When meals are not easy to fix, it could be a tempting time to grab the wrong foods.

Here are a few weight loss smoothie recipes to give you variety, and have the added benefit of being extremely fast to prepare your smoothie meal.
Banana Smoothie:
8 ounces of non-fat milk or soy milk

2 Tablespoons Herbalife Vanilla Formula

1 Soy Protein Smoothie Mix

½ of a banana

4 to 6 ice cubes (optional). Blend in a blender.

Mocha Smoothie:

8 ounces non-fat milk or soy milk

2 Tablespoons Herbalife Vanilla Formula

1 Soy Protein Smoothie Mix

½ teaspoon Decaffeinated Instant Coffee

4 - 6 ice cubes (optional). Stir or blend in blender.

Black Forest Smoothie:

8 ounces non-fat milk or soy milk

2 Tablespoons Herbalife Chocolate Formula

1 Soy Protein Smoothie Mix

½ Teaspoon Black Walnut Extract

½ Banana (optional)

4-6 ice cubes (optional). Stir or blend in blender.

If you have a blender, drink mixer, or small hand held mini mixer, it will save you time in your shake preparation. If not you can simply chop the fruit ingredients to very fine pieces to include in your smoothies.

You can enjoy these smoothies as they are fast and convenient for a meal on the run as well as healthy for you. These smoothies make it easier to stay on your weight loss program because they are a fast way to stay on a healthy eating plan.

Your weight loss can be made easier with soy protein smoothie mix by Herbalife that you can buy at Smoothie Mix And you can find a variety of Smoothie Recipes at Smoothie Recipes for a simple solution to replace one or two meals a day. Once you know you love the Herbalife products, you can save 25% or more with the Herbalife Discount
Article Source: http://EzineArticles.com/?expert=Nancy_W

Cardio Treadmill: The Perfect Health Machine

2007-10-13T08:16:00.000-07:00

By Joann Grant

People who are fitness freak will agree to this that treadmills are the best equipments to burn the body fats. Treadmills have come as a rescuer to the people who are loaded with extra fat on their body and have high cholesterol. Treadmill workouts help you fight against various cardiovascular diseases.

Today, treadmills are available to you in various models and with many features. The superior quality of treadmills come equipped with a number of effective preprogrammed workout plans. These programs are designed specially to reduce the high cholesterol levels and put out the extra fat. Such treadmills also feature special belts that help you monitor your pulse rate and keep track of the echo level of your heart. All this is displayed at the display screen of your treadmill. Such treadmills have been commonly called as the cardio treadmills. These treadmills are specifically meant for the people suffering from various cardiac complications.

These types of treadmills have become a common place today. They can be found everywhere. They have become an important part of the total lifestyle of the people. You can see them in hospitals and in all the health care institutes.

While exercising, these treadmills help you perform various tests on your body. One of the most common tests that you can perform with it is ECG. In this test, the treadmill will help you analyze your heart's condition. Besides this, a cardio treadmill also features a blood cholesterol level monitor. This gives you an edge to keep a constant tab on your blood cholesterol level.

But these are not the only features that a cardio treadmill provides to you. Your cardio treadmill has also in offer for you a cushioning system. This cushioning provides you a jerk free workout environment. This type of environment is particularly good for the cardiac patients. Cardio treadmills also provide you with a cardiac endurance test. All in all, it is a perfect health and exercising equipment.

But getting a good cardio treadmill is not an easy job. You should be well aware of all the features that a cardio treadmill comes equipped with. So while choosing a cardio treadmill for your home, it is better to consult a physical trainer. Apart from this it is also important for you to consult a good health care expert. But all this comes to you at a little more cost than a regular treadmill.

The cardio treadmill models are being manufactured by almost all the brands. These model come with a lifetime warranty. The most popular cardio treadmills models are Smooth 9.25X and the Landice L8. Landice also comes with an another cardio treadmill model Landice L7.

To get more information on treadmill, treadmill care and types of treadmill visit http://www.treadmill-online.com/home
Article Source: http://EzineArticles.com/?expert=Joann_Grant

Top Ten Weight Loss Tips

2007-10-11T07:42:00.000-07:00

By Barry Hughes

There are thousands of diet books published each year on weight loss. You see the late night television infomercials with their pills, equipment and programs. They all promise fast and sometimes incredible weight loss results. The truth is that you can lose weight on any diet, well at least for awhile. The problem is in keeping the weight off. I have come up with my top 10 weight loss tips that if followed will result not only in weight loss but permanent weight loss.

1> Make a list of the reasons why you want to lose weight
There is a saying “If you don’t know where your going then any road will take you there”. A goals list helps you focus on your reasons to do it along with what weight you want to be at in the end. Review this list daily to always keep it fresh in your mind of exactly why you are doing it.

2> Cut your calorie intake by at least 500 calories per day
Here is the hidden secret: 3500 calories equals 1 pound. To lose one pound of fat per week your body needs to burn 500 more calories per day then it consumes. If you cut your caloric intake by 250 calories and burn 250 calories exercising per day then you could easily lose weight with these two techniques alone. Cutting just 500 calories a day would result in a 52 lb weight loss in one year.

3> Get at least 7-8 hours sleep each night
Some amazing things happen when you sleep. Your body goes into repair mode and recharges itself. Muscles don’t grow when your working out. They grow when you sleep to repair the damage down to the muscle during the workout. I also believe that this is when the miracle of weight loss has it’s greatest advantage so don’t neglect it.

4> Take a multi vitamin daily
Multi vitamin supplements are needed to help boost your general health. When you gained weight, you were probably not eating the best foods available. It is my opinion that a multi vitamin will help aide your body in processing food better and in muscle development.

5> Limit Sodas to diet and drink more water
This was a very hard one for me but if you can switch to diet or preferably water you can cut an additional 100 or more calories per bottle. For example: If you drank 5 bottles of soda every day and at as usual that would amount to a 3500 calorie deficit per week resulting in a 1 pound weight loss in and all by itself. That would add up to a 52 pound weight loss in one year just by getting rid of the soda pop.

6> Increase natural food intake, reduce processed foods
Natural foods such as vegetables and fruits are for the most part already low calorie choices. Processed foods add tons of sugar and other ingredients that you can’t even pronounce. Do your body a favor a stay away from processed foods as much as possible. Processed foods are high calorie, non-nutrient foods for the most part.

7> Exercise at least 3-4 times per week
Depending on several factors such as weight, age, type of exercise and frequency; you can burn several hundred calories in just 30 minutes while at the same time building muscle. Muscle burns more calories thus it’s a win - win situation. The more muscle you build the more calories you will burn. Exercising also helps increase your metabolism which is a calorie eater.

8> Keep A Food Diary, Journal Or Blog
Keeping track of what you eat, why you eat and what’s going on with your body is important in weight loss success. First, it keeps you focused on your goal. Second, if you stop losing weight then you can review your journal to see if there is something that you are eating or exercise that you are not doing.

9> Find A Weight Loss Partner
Finding another person to help each of you lose weight. It can help greatly in weight loss by keeping you focused on your goals and making you accountable for your weight loss. When things make not be going the way you want they can be a great person for inspiration, advice and a sounding board.

10> Create A Plan And Stick With It
Layout exactly how and what you will eat. There are thousands of diet plans on the market. Everything from “The South Beach Diet, The Zone, Atkins, Weight Watchers, Nutra System, Jenny Craig” etc. The list is endless. Which ever plan you choose - stick with it and plan an end date to achieve your goal. Doctors suggest not to lose more than 2 pounds per week so for example; if you have 50 pounds to lose then your goal would be to reach your weight loss no sooner than 25 weeks from the day you start. It is however very important to have some date in mind to give you something to strive for.

Reward yourself as you lose the weight. Give yourself little gifts along your weight loss journey to reward your efforts. See you lighter, later.
Barry Hughes is working on losing Weight and has found these ten tips to successful in weight loss.
Article Source: http://EzineArticles.com/?expert=Barry_Hughes

Weight Loss Cure Tips To Burn The Fat

2007-10-03T23:29:00.000-07:00

By Navneet Brar

FOOD is more powerful than any prescription weight loss diet pills. You are overweight for the most simple of reasons; because you are eating the wrong foods, the wrong types of calories per meal, and you are also eating meals in the wrong patterns of the day!

If you are making the same deadly diet mistakes as most other people, you might lose some weight temporarily, but you will actually get fatter in the long run. Feel the difference, if you want to lose your weight and dissipate your ugly belly fat then motivate yourself and the following free tips as the weight loss cure:
1. Do not wait for your 5-6 hours between your meals
This makes you extremely hungry and you go for a huge meal. This is the worst way and a wrong habit. You will never lose your fat by this method. Just adopt the habit of getting frequent proteins meal after every 3 hours throughout a day.

2. Change your diet plan
Go for rich carbohydrates and lean proteins like eggs white, fish or protein powders etc.

3. Drink lots of water
Prefer lots of water to soft drinks or juices having high amount carbohydrates.

4. Plan a disciplined low calorie diet for a whole day
Have your high calorie meal early in the day and make your dinner lowest calorie meal.

5. Take fiber
Include digestible amount of fiber like in salads every day.

6. Go for morning walk
Going for pre-workout and post workout meal raises the metabolic rate throughout the day. It helps in weight loss, fat burning and produces more energy.

7. Say no to bread, alcoholic beverages, and carbonated beverages
NO Fried foods. You may eat broiled or baked chicken. The Basic Fat Burning Soup can be eaten at any time you feel hungry during the day because soup will not add calories. There is no need to purchase such expensive pre-packed food and supplements. There is no place for the processed foods or those having sugar in them.

8. Avoid Sugar intake
If you are addicted to sugar, this is could be a horrible hurdle to overcome. Sugar substitutes are also as bad as sugar because these sugar substitutes increase your hunger level.

9. Get adequate sleep
To burn the fat efficiently your body needs at least eight hours of sleep. Your body needs both mental as well as physical rest. Make daily meal plans with no repetition which will encourage your body to burn more calories and fat.

For permanent weight loss, lose your body fat without damaging your metabolism, without supplements and without drugs. And the results will be visible to you and everyone around you within a few days!

Navneet Brar compares the topmost 5 weight loss products along with their live traffic ranking, user reviews and user ratings. To get more information on weight loss products & programs, you can visit my website www.top54u.com
Article Source: http://EzineArticles.com/?expert=Navneet_Brar

Underactive Thyroid and Weight Loss - Issues and Concerns

2007-10-01T01:40:00.000-07:00

By Phillip England

A lot of people fail to see that there is a relationship between an underactive thyroid and weight loss. An underactive thyroid and weight loss cause a significant effect on one another. This is because having an underactive thyroid contributes to weight gain and loss of energy.

What’s hypothyroidism?
To understand how a hypothyroidism can affect you and your weight loss goals, you need to know what it is and how it can contribute to weight gain. It is a condition that happens when your thyroid gland fails to generate enough quantities of thyroid hormones that are essential for regulating the metabolism of your body.

Thyroid hormones and metabolism
In the subject of an underactive thyroid and weight loss, remember that lacking enough thyroid hormones can decrease your metabolism. This can result to weight gain, depression, poor concentration skills, constipation, dry skin, and tiredness.

Your condition
In understanding how an underactive thyroid and weight loss can affect you, you need to know that you gain a lot of weight prior to diagnosis or when your condition is poorly managed. Medication is usually prescribed in the form of Thyroxine.

Thyroxine
Thyroxine is prescribed for those with an underactive thyroid, and weight loss is usually one of its end results. However, you need to ensure that you are exercising regularly and eating healthy balanced meals so you can effectively lose those unwanted pounds.

Improve your condition
However, when you have problems with an underactive thyroid and weight loss, remember that treatment with Thyroxine does not promise immediate results and recovery from your condition. It may take around nine months or more for your symptoms to improve or go away, depending on the severity of the case.

Counting calories
Make sure you keep your daily caloric intake in check if you are having problems with your underactive thyroid and weight loss. Cutting down on your calorie intake can help in weight loss. However, if weight loss is not achieved after several months, check if you are underestimating the amount of calories you are taking in everyday, or your hypothyroidism is not being controlled effectively by treatment and medication.

Check with the doctor
Check with your doctor if you are having problems with an underactive thyroid and weight loss. Your doctor can guide you on how you can safely lose weight while making sure that your hypothyroidism is being treated carefully.

Understanding hypothyroidism
The more severe your hypothyroidism is, the more you are at risk for gaining more weight. When your metabolism decreases because of the condition, remember that the reason behind gaining weight is not entirely related to the accumulation of excess fat in your body. In fact, the extra weight may come from excessive water and salt accumulation.

How much weight you can lose
Once your hypothyroidism is treated, you can expect to lose around 10% of your body weight. That is a small yet significant decrease in your body weight. Over time, your body weight should return to normal with the practice of a healthy diet and regular exercise regimen. However, since the condition develops over a long span of time, it is normal to expect that there won’t be any obvious weight loss even after the treatment for hypothyroidism is successful.

Mind the symptoms
Remember that if all the symptoms are treated but you are not able to lose weight, it is possible that your weight gain is not completely the fault of your thyroid. When hypothyroidism is already treated and your hormone levels are on the normal range again, your ability to lose or gain weight should return to normal, too.

Maintenance and treatment
Never self-diagnose. Remember that only your doctor can correctly diagnose and prescribe the right medication to treat your underactive thyroid. Furthermore, take into consideration the following measures to keep yourself healthy throughout your treatment:
• Reduce your caffeine intake

• Reduce your alcohol intake

• Stop smoking

• Avoid iodine-rich foods since high levels can contribute to an underactive thyroid.

• Eat foods that are high in selenium like broccoli, tomatoes, whole wheat bread, and tuna.

• Exercise regularly at least 30 minutes a day.

Remember that determining the right treatment and weight loss goals can help in restoring your weight back to normal in a healthy manner while avoiding other health complications.

Phillip England is a weight loss expert and Author of the popular report "The Ultimate Weight Loss Secret". To receive your free information on the secret that doctors, and health companies either don't know, or don't want you to know, please see http://www.theultimateweightlosssecret.com/secret
Article Source: http://EzineArticles.com/?expert=Phillip_England

Fitness Habits and Losing Weight

2007-09-24T03:04:00.000-07:00

By Eric Cho

These days just about everyone you meet is looking to lose a few pounds. In fact, obesity is the number one health problem facing the developed world today. Fitness habits and losing weight go hand in hand in resolving this issue.

Some may think that the answer is pretty straightforward. The basic theory is that in order to lose weight a person must take in fewer calories than are burned for the same 24 hour period. However, calorie reduction which happens too quickly will cause the body to think it is starving and thus it begins to store fat so that it can be used later by the body as a food supply.
That means that in order to be successful in reducing calories it will need to be done slowly while increasing the level of fitness. Physical activity is an important part of the formula to lose weight.

There are simple things that a person can do to increase their fitness level. Too often it’s assumed a gym membership is a requirement and although that might be nice, for some people not being able to afford a gym membership is not a valid excuse for not getting fit.
Walking is not only cheap it is the best activity for both burning calories and keeping your heart healthy which is also very important. When a person is extremely out of shape, first consult with your doctor and once the go ahead is given, start slow for example go for a walk around the block.

Increase the speed of the walk or the duration of the walk as fitness improves and then incorporate some hills. If jogging is preferred it can also be incorporated into the workout.
Another option is to purchase fitness equipment for the home. This equipment can include rowing machines, treadmills, stationary bikes, and ski machines.

A treadmill takes up space but overall it is a great choice but they aren’t cheap. Stay away from bells and whistles and finding an affordable treadmill will not be a problem.
Stationary bikes have been around for a long time and they are also a good choice. They take up very little room, are low impact, and a great place to start getting into shape.
Rowing machines will give a total body work out and they have minimal impact on the joints which is beneficial for anyone with joint problems. However it can take a little bit of practice getting used to.

Ski machines are also a good choice for a full body workout however they do take up a fair bit of space. If space is no problem, they are an excellent choice but do start slow as injuries can occur.
Now that exercise equipment options have been covered, food now needs to be addressed. Start by doing a calorie calculation to determine the current calorie intake then reduce this by 250 to 500 calories a day. Do not reduce calorie intake by more than 500 calories or the body will go into starvation mode. To lose weight a man should be taking in on average no more than 2000 calories and a woman on average no more than 1500 calories. Of course if the daily activity level is really high then calorie intake will need to increase as well.

Fitness habits and losing weight go hand in hand because you cannot have one without the other. Combining calorie reduction with increased physical activity is the start to successful weight loss.
Thyroid Weight Loss Treatment
Article Source: http://EzineArticles.com/?expert=Eric_Cho

How to Increase the Loss of Belly Fat Quickly

2007-09-20T04:38:00.001-07:00

By Jack Landry

Believe it or not, but water is very effective for the loss of belly fat quickly. Water is a vital part of any safe and consistent weight loss. Water is so important to your body for many regular body functions, plus it can actually boost your weight loss over time. Here's what water does for your body:
-- As you diet and exercise, it removes toxins and waste from your system, cushions and lubricate your joints, and protects your major organs and your spinal cord from damage.
-- It replaces fluids lost during exercise or as your diet changes (some foods cause you to lose more water than others).
-- It increases and maintains circulation, which is required for healthy digestion and organ function, as well as increased fitness.
-- It assists in the digestion and absorption of food, and in the transportation of oxygen and nutrients to the cells.
-- It helps maintain healthy skin and consistent muscle tone.
-- Water is one of the few natural appetite suppressants. Studies show that if you drink too little water, your body will deposit more fat on your body. The higher your water consumption, the less fat your body will deposit.
-- It assists in every enzymatic and chemical reaction in the body. And it also helps the body to utilize proteins and enzymes more efficiently, helping you lose more weight.
-- It assists the body's circulation of fluid and blood, which also increases metabolism.
--Iit increases muscle contractions, which means more fitness and less fat.

Be sure to drink water anytime you feel thirsty. In fact, anytime you feel hungry, drink some water first. Because we are no longer in touch with our bodies' intuition, we often mistake thirst for hunger.
The usual formula for the amount of water to drink per day is 8 cups or 64 ounces per day, but always trust your own intuition and results. If you have difficulty drinking large quantities of water, try adding a little sea salt or squirt of lime juice to make it more palatable.
Also try warm or room temperature water. Drink the purest water you can find, since chlorine and other additives to our water tend to cause weight gain. Use spring water or artesian well water wherever possible.

Are you looking for information about how to increase the loss of belly fat quickly? If you are serious about getting help with your diet, try an easy and effective fat loss plan that anyone can follow by visiting http://www.simplefatloss.info
Article Source: http://EzineArticles.com/?expert=Jack_Landry

Fat Loss the Fighters Way

2007-09-17T09:54:00.000-07:00

By Rob Pilger

*Jumping Rope: 3 Rounds/2 Min. duration/1 Min rest between rounds.
First let me say that I feel jumping rope is a very underused training tool. It takes alot of coordination, and rhythm to use this training tool. So don’t neglect it. Be sure to attack it!
The more you jump rope the better you will get. Your conditioning will improve, along with your rhythm and coordination. Better yet, your waist line will begin to shrink!
Seriously this training tool will cut you up in no time if you stick with it.

*In between rounds do 15 swiss ball oblique crunches then rest a Min.

*Shadow Boxing: 3 Rounds/2 Min. duration/1 Min rest between rounds.
Shadow boxing is great for working on technique and warming the upper body up for the bag and mitt work to follow. Perfect throwing the jab, right, hand, and left hook.
You can combine working on your foot work too with shadow boxing. This is great for total body conditioning. You will be burning alot of calories while shadow boxing. You will also be stripping that fat from your body.
Be sure to use a mirror if possible as it is impossible to have bad form while using the mirror. Keeping your hands up and punching while turning your hips and shoulders.
Get into a zone feeling the leverage you get into your punches and finding your rhythm as you work on your footwork.

*In between rounds do 15 Push ups then rest a min.

*Heavy Bag: 3 Rounds/2 Min. duration/1 Min rest between rounds.
The heavy bag work will make you feel just like that, like you have been worked. Trainers you will get your clients in great shape with this tool.
You will also release a lot of frustration and stress hitting this bag. Leaving you feeling worked and empowered afterwords.
The bag is not hard to hit. It just takes time and patience to master the form. Be sure to keep the form the same as the shadow boxing.
Your physique will be taken to a new level after working the heavy bag. So will your confidence, as it will be like never before.
My clients from all walks of life love this bag and working it.
You to will be soon enjoying the benefits and joys they have been receiving.

*In between rounds do 15 reverse crunches

*The above methods are staples in the fighter’s workout. Their bodies look the way they do for a reason. The above workout is fun, intense, and sure to get your but in shape!
Two minutes may not seem like a lot, but trust me it can seem like an eternity when your leg's are tired and arms feeling heavy and fatigued.
Just keep working. Your conditioning, confidence, and skill will improve fast.
More importantly your physique will begin to look lean and tight.

Grab a free killer boxing training fat loss special report at Boxing Training Workouts Rob Pilger of www.Pilgerstrainingsystems.com is a Certified Strength and Conditioning Specialist and Level II USA Boxing Coach. He has successfully trained people using the boxing workout for improved fitness levels, and improved performance in their chosen athletic endeavor . Rob is also creator of The Ultimate Boxing Workout DVD. Please visit www.TheUltimateBoxingWorkout.com to begin your quest for an improved phsique.
Article Source: http://EzineArticles.com/?expert=Rob_Pilger

Tips For Making Healthy Food Choices

2007-09-16T06:26:00.001-07:00

By Gabriel J. Adams

A healthy diet is not necessarily boring, insipid or tasteless. On the contrary, a healthy diet includes foods from all food groups and is rich in fruits and vegetables, high-fiber and whole grain foods, poultry and lean meat, fish and low-fat dairy products. The key to a healthy diet is in making healthy food choices and not in starving yourself or abstaining from certain foods.

Saturated fats adversely affect cholesterol levels in the body and should be avoided. While unsaturated fats are not as harmful, it is still a good idea to limit your overall fat intake. Avoid all foods that are deep-fried and keep all fried foods to a minimum. Eating poultry without the skin and choosing lean meats, skimmed milk and low-fat dairy products also helps keep your fat consumption in check.

Increasing your intake of oily fish such as trout, herring and salmon, provides your body with essential omega-3 fatty acids that reduce the risk of coronary heart disease. However frying fish can destroy its health benefits. Instead, fish should be grilled, broiled, boiled or baked.
Cutting back on your intake of cholesterol-high foods such as egg yolks, shellfish, whole milk and organ meats including liver is good for your heart.

Including plenty of fresh fruits in your diet will help your body get the requisite amount of sugar that it requires. Reduce your consumption of refined sugar as well food and drinks that contain added sugars in order to prevent the incidence of diabetes.
Replace foods that are low in fiber including white bread, chips and candy with foods containing soluble fiber including oat meal, oat bran, strawberries, peas and beans as well as insoluble fiber including wheat cereals, turnips, carrots, whole-wheat breads and Brussel sprouts.

Drink a minimum 9 glasses of water a day in order to stay well hydrated. Avoid drinking too many caffeinated drinks including tea, coffee and colas, which are diuretic cause the body to lose water and get dehydrated.

Stay healthy with Zincosamine and Dr. Earl Mindell Basic.
Article Source: http://EzineArticles.com/?expert=Gabriel_J._Adams

Weight Loss Workout Routine Benefits

2007-09-10T08:56:00.000-07:00

By Gary Gresham

Is a weight loss workout routine right for you? Answer the following questions to find out. Do you feel sluggish at the end of the day? Do you feel tired and stiff after a long day at work? Are you stressed out most of the time?

Too many days without adequate exercise, rest and fresh air can leave you feeling as tired on the inside as weak muscles feel on the outside. If you suffer from this kind of fatigue, try a weight loss workout routine and increase your whole body's energy level.
If you want to shed extra pounds and tighten muscles, a weight loss workout routine, that combines a cardio workout and strength training, is perfect for you.

It could be just what the doctor ordered for extra energy, increased metabolism, and the feel good endorphins your body produces after exercise. Want to feel good all day? A weight loss workout routine is the way to do it.
It is easier than you think to achieve these extra benefits, and the best part is, you can do it at home. With a few pieces of quality home gym equipment, like a treadmill or an elliptical exerciser, you could soon be seeing your muscles tone, your energy level boost, and your moods get much better.

Studies show that working out regularly reduces stress and helps you to handle adversity better. You'll feel boosts in important neural chemicals all day long if you start home workouts like a treadmill workout program.
As you add strength training to your routine, you will see more fit muscles and longer, leaner body lines. This part of the weight loss workout routine will speed up your metabolism and increase your body's ability to burn fat long after your workout.

A cardio workout routine followed by strength training helps your muscles metabolize the lactic acid that causes the burn and ache after a workout. These kinds of workouts are excellent for burning excess body fat. If you are looking for increased energy and decreased stress, a weight loss workout routine is the perfect choice for you.

Copyright © 2005 Treadmill Info.com All Rights Reserved.
This article is supplied by http://www.treadmill-info.com where you will find valuable information, ratings, reviews, articles and buying tips before you make the investment in quality fitness equipment. For more fitness related articles go to: http://www.treadmill-info.com/articles_1.html
Article Source: http://EzineArticles.com/?expert=Gary_Gresham

Exercises to Lose Abdominal Fat and Flatten Your Stomach

2007-09-07T10:10:00.001-07:00

By James Penn

The first and most important step towards developing a six pack is to lose weight. The rationale behind the weight loss is that the abdominal muscles will not show unless the ideal muscle to fat ratio is reached.

The two most effective forms of exercise for losing weight are weight lifting and cardio exercises. Weight Lifting: Lifting weights will result in a decrease in the development of fat by the body.
Lifting weights will result in an increase in muscle; the more muscle a body has the more energy it is capable of burning.

Extra energy in the body is consequently stored as fat; for this reason, building extra muscle in the body will ensure that this extra energy is utilized and prevented from turning to fat.
The most effective muscles to work on are larger muscles groups such as thighs, hamstrings, back and the chest; as these are larger muscles they will consequently burn larger amount of energy in order to sustain themselves.

Cardio exercises: One of the most common and popular forms of exercise, cardio is a great way to lose weight as it is capable of utilizing fat stores for energy and preventing excess energy form being stored as fat. By staying in motion for an extended period of time, your body is capable of utilizing glucose stores for energy, and then moving on to utilize fat stores for energy.
Suitable cardio exercises include running, power walking, swimming, cycling, basketball, soccer, tennis or any other exercise or sport that involves continuous movement for an extended period of time.

Some of the most popular forms of cardio exercise are as follows:
1) Running: running is extremely popular as it does not require any particular equipment and can be done virtually anywhere. Running can burn a significant amount of energy, however it can cause discomfort to certain joints such as knees and ankles.
2) Cycling: Cycling can be performed outdoors (on a bicycle) or inside (on a cycling machine) and requires use of the legs in order to burn energy.
3) Swimming: Swimming is a full body exercise and the more body parts that are involved the more energy this exercise is capable of burning. Thirty minutes of an intensive stroke such as breaststroke is capable of burning more energy than thirty minutes of running. One of the benefits of swimming is that it allows for joints to be fully supported, thus preventing the joint damage that can occur through running.
4) Step Aerobics: This involves an intense workout for the legs, buttocks and hips and burns around the same amount of energy as swimming. This form of exercise is available in video or in a class; therefore it is able to be performed at home or in the gym.
5) Elliptical trainer: For those with gym access, or who are lucky enough to own one of these machines, the elliptical trainer will burn energy whilst protecting joints from injury due to impact activities.
6) Power walking: Brisk walking is an excellent form of exercise. Whilst it may not burn off as much energy as running, it will minimize the extent of damage to joints done through impact with the ground.
7) Rowing: Rowing machines are extremely simple to use and have the potential to burn as much energy as running or cycling. Vigorous rowing can significantly increase the heart rate and burn quite a lot of energy.
8) Rock climbing: Rock climbing is capable of burning almost as much energy as swimming. Rock climbing can be quite strenuous, and does involve the use of a large amount special equipment and technique. Whilst not for the faint hearted- it is a lot of fun, particularly when climbing with a partner.

When exercising, it is important to remember to set realistic expectations and to not be too hard on yourself during exercise. Refraining from doing so will ensure you have a higher chance of enjoying the exercise and will prevent you from becoming disheartened and discontinuing the exercise.

When losing weight to develop a six pack, many people will be aiming to develop and strengthen muscle simultaneously. This will have the opposite effect on weight as muscle is denser than fat and weighs more, thus this increase in muscle will negate the loss of weight through a decrease in fat.

In many cases, an individual’s weight will increase instead of decrease. This is not something to be worried about. Rather than constantly weighing yourself to determine your progress, try checking your clothing. A decrease in fat should leave your clothes feeling a little loose.

Discover how to achieve flat, firm and sexy abs by downloading your free report entitled "From Jiggly Jelly To Fabulously Flat - Turn Your Jelly Belly Into A Six Pack" from http://www.firmupyourabs.com/
Article Source: http://EzineArticles.com/?expert=James_Penn

How To Lose Belly Fat With A 10 Minute Workout

2007-09-07T10:10:00.000-07:00

By Steve Chaballa

Are you looking to change the shape of your body or trying to lose belly fat without joining a high priced gym? If so, try this high energized cardiovascular fitness routine that that was developed by Keli Roberts.

With this 10 minute exercise routine you can burn up to 150 calories every single day.
The first two minutes of this fat burning routine is: Jump Rope - Begin by performing two jumps for each turn of the rope. Safety: Use the correct size jump rope and always land softly on the balls of your feet (that is the upper part of the bottom of your foot). Keep thinking I am losing weight.

Minutes two to three: Squat Thrust into a Push Up. The proper technique for this exercise is to stand with your feet shoulder width apart and your arms strait down next to your sides. Slowly squat down with your head forward and bring your hands to the floor just outside of your feet. Your hands should be pointing forward as well. Then in one movement, push your legs back and out behind you (into a pushup position). Perform one strict pushup and then jump back into your squat position and then stand back up. Keep thinking, the fat is vanishing.

Minutes three to four: Jump Rope with only one jump per turn. Keep thinking, The fat is melting away.

Minutes four to five: Back to the Squat Thrust and Push Up only this time you are going to add the Side Plank. After completing your squat thrust and push up, you are going to lift and rotate your left arm off of the ground and over your head. Your left foot will rotate and rest on top of you right foot. And you will rotate your neck so you are looking up at your ceiling. Rotate back to the center and repeat on the other side. When finished, hop back into your squat position, stand up and start again. Keep thinking, no more belly.

Minutes five and six: Jump Rope. Same as minutes three and four. keep thinking, I am losing body fat.

Minutes six and seven: Back to the Squat Thrust and Push Up only this time you are going to add the Leg Lift. This is the same as minutes two and three only this time you will lift the toes of one foot about twelve inches off of the ground only after you have performed your push up. Lower your foot and repeat on the other side. Hop back up to your squat position, stand up, and start again. Keep thinking, goodbye belly.

Minutes seven and eight: Jump Rope. Same as minutes three and four. Keep thinking, my belly is getting smaller.

Minutes eight and nine: Back to the Squat Thrust and Push Up only this time you are going to add Mountain Climbers. Repeat everything as in minutes two and three only this time after your push up, you will quickly jog in place from your push up position. Make sure you bring your knees up to your chest on each rotation. Perform 5 jogs and repeat this entire process. Keep thinking, I am going to lose weight.

Minutes nine and ten: Jump Rope. Same as you first two minutes. Keep thinking. If I do this everyday, I will lose belly fat. Good luck to everyone.

We recommend using a soft padding such as a yoga mat when performing this exercise. This will cut down on any injury and save some of those knee joints for you. If you need more information on gym mats and yoga mats, please visit Ultimate Fitness Equipment - for all of your fitness needs.
Article Source: http://EzineArticles.com/?expert=Steve_Chaballa

Healthy Food Choices - Lose Belly Fat and Love Handles

2007-09-05T00:33:00.000-07:00

By Francisco Lakay

Our bodies build up a memory of our eating habits and respond in a likewise fashion, e.g. if you normally eat 3500 calories per day and switch to only 2000 a day, your body will think that there is a food scarcity coming and adapt to store reserves ... in the form of body fat! Ironically, counting calories initially rewards you with weight loss in the first 2 weeks or so, but from there on your body has adapted to your new eating pattern, holding on to its fat reserves. It's like exercising your muscles - if you keep on doing the same exercises to build muscle, your body will build a memory of the type of exertion and adapt to use the least amount of effort to complete these exercises. Therefore, your muscles will be well toned but you will not be able to increase muscle mass.

First out, you should focus on eating more meals a day instead of just 3 large ones. Try to eat something every 2 hours to avoid overeating when you become very hungry. Listen to your body - do not eat out of a lack of something to do! Here's the type of foods you should concentrate on:
1) Fibre - low GI bread, popcorn (air-popped)
2) Greens - leafy, fresh green vegetables like spinach, lettuce, etc. Make chicken salads with avocado, tomato, cucumber, etc.
3) Nuts - what's your favorite option on an empty stomach? Protein or health bars? Go for unsalted, non-roasted nuts instead, e.g. almonds.
4) Fruit - only fresh fruit, and no, juices do not count! They generally contain extra additives, unless specified otherwise on the container. Go for apples, bananas (only during the day) and other exotic fruit (anything goes).

Remember, the overall idea is to start eating healthy and maintaining this to reduce excess body weight. Do not pursue this on your own - involve a family member or friend to act as an accountability partner of sorts. No use eating right in front of the family and pigging it out for dear life when you come across a buffet! Plan your meals at least one day in advance to avoid grabbing whatever is at hand when you become hungry.

Francisco Lakay is the author of the exciting site Natural Weight Loss, where you will find free information to enhance your weight loss naturally! Previously struggling with being overweight, he can profess that these free weight loss tips definitely aided his loss of stomach fat and love handles.
Article Source: http://EzineArticles.com/?expert=Francisco_Lakay

5 Stomach Exercises for Six Pack Abs Now

2007-09-03T09:59:00.000-07:00

By Jack Landry

Almost everyone wants six pack abs now, or his or her abs to be flatter or more toned. While ab exercises will tone and build abdominal muscles, ab exercises will not get rid of abdominal fat. The only way to get rid of fat is cardiovascular exercise.

By combining abs exercise and cardiovascular exercise, you can get rid of fat and tone abdominal muscles. After the fat is melted away, your toned abdominal muscles are visible and create the look of a flat, hard tummy. With some dedication and sweat, you can tone your abs and pave the way to a flat tummy with some abs exercise.

Traditional Crunches
Perhaps the most effective abs exercise is the traditional crunch.
Lay on your back with your knees bent. Place your hand behind your head, and then roll up, feeling your abdominal muscles tighten. Hold the crunch for a second or two, roll back down, and then repeat.
Be careful not to press your hands on the back of your head. This will cause neck strain. Simply let the abs do all the work to lift your upper body.
You should feel like your upper body is being pulled towards the ceiling. To work the side abdominal muscles, twist slightly to the right and left while performing the crunches.
To reduce back strain, you may want to try using a fitness ball. With your feet flat on the floor and your knees bent, lie back with the ball positioned between your lower back and the floor, and then simply perform your crunches.

Hip Extensions
To begin this abs exercise, lie on the floor and put your feet up on a bed, couch, chair, or fitness ball. Use your abdominal muscles to lift your mid-section inline with the rest of your body. Hold this position for a few seconds, relax, and then repeat.

Leg Lifts
Lie flat on the floor to begin this abs exercise. Lift your legs up together until they are perpendicular with the floor, and then slowly release your legs back down to the floor.
You can alternate lifting each leg separately, and then both together if you wish. This is not a good abs exercise for anyone with lower back problems, as it can cause back strain if done improperly.

The goal of the exercise is to use your abdominal muscles to lift your legs, not your back. To reduce strain on your lower back and help you use your abdominal muscles to lift your legs, try placing your hands, a folded towel, or a yoga wedge under your buttocks.

Toe Taps
This simple abs exercise may seem too easy to be true. Begin by sitting in a chair or on a fitness ball. Sit up as straight as possible and put your hands behind your head. Lift your legs with your knees bent so that your feet are about six inches off the floor. Alternating between feet, slowly tap your toes as lightly as possible against the floor, using your abdominal muscles to regulate your leg movement.

Woodchops
This abs exercise can help tone the thighs and arms as well. You may feel it in your whole body and get your heart pumping to burn some calories and fat.
Start in the lunge position with one knee bent before you and the other knee bent almost to the ground. Outstretch your arms with your hand clasped in front of your front shin. Stand, rotate your body, and reach to the ceiling facing the opposite direction.

To add resistance to this abs exercise, wrap an exercise band around a pole or something sturdy and hold it in your hands.

Do you want six pack abs now? If you want to learn the truth about how you can achieve a great looking stomach, visit http://www.truth-about-abs.info for more information.
Article Source: http://EzineArticles.com/?expert=Jack_Landry

How To Get A Six Pack in 30 Days

2007-08-30T07:11:00.000-07:00

By Darren Davis

Many people are looking for a guide on "how to get a six pack" and are often given the wrong information. Here are 3 factors that you must follow if you are serious about getting a six pack:

Nutrition
The initial step to Six Pack Abs is focusing on the Nutrition. If often happens that there are strong six pack abs, but these are covered with fat. Hence, ideal Nutrition is an important and primary Step to Six Pack Abs. The first plan is to decide five or six mini-meals during the day. This frequency of meals expedites the metabolism. The list of foods that result in prevention of six pack abs are – white bread, fructose corn syrup, sugars, hydrogenated oils, fast food, dessert, candy, soda, pasta. The foods that will enable to attain the goal of six pack abs are as follows – green tea, protein, fish, chicken, natural peanut butter, eggs, nuts, vegetables, fruits, whole grain breads, olive oil, oatmeal and water. The fundamental Step to Six Pack Abs is to modify the eating routine considering the above mentioned foods and adapt to a new style of diet.

Exercise
The second Step to Six Pack Abs is to include three types of exercises in the daily routine. They can be broadly classified into cardio, ab exercises and weightlifting. All these exercises must be practiced minimum 4 times in a week. To perform the cardio exercises, one of the following has to be chosen – walking, swimming, biking or running. It is of prime importance that when one of this is selected, there has to be consistency, regularity and diligence in the execution. The key is performing cardio in bursts. While running, walking must be done for sixty seconds followed by sprinting for 15 seconds. This cycle has to be repeated ten times. Weightlifting is a very effective Step to Six Pack Abs as 3 pounds of muscle can burn calories equivalent to a 1 mile jog. This burning takes place even while the body is stationary.

Ab Exercises
The third Step to Six Pack Abs is Ab Exercises. A huge database of such exercises can be accessed over the Internet. Those which can be done in a relaxed manner with exultation should be selected.

Find Out More On How to Get a Six Pack
Article Source: http://EzineArticles.com/?expert=Darren_Davis

3 Pregnancy Weight Loss Tips

2007-08-28T09:50:00.001-07:00

By Savanah Douglas

Giving birth is one of the things in life that most women would not ever give up. The resulting child is something that is so precious to us, and we know at that point we are embarking on a lifelong journey with this new little person. The weight that we are left with after the birth, however, is not so welcome. It is natural and healthy to gain weight when you are pregnant, it serves many natural purposes, but sometimes it seems as though many new mothers suffer with pregnancy weight loss and are unable to shed the extra pounds that they put on while they were pregnant. The fact is, though, that pregnancy weight loss is very much the same as weight loss at any other time, and may even be easier if you know how to do it.

The formula for weight loss is actually a simple one. It is calories in, calories out, and if you are taking in fewer calories than you are burning then the difference will be realized as a loss of body fat. You can accomplish this in a few different ways. You can either cut down on the amount of calories consumed during the day, or you can increase the number of calories that you are expending. Try doing the following things and you will see results.

Make sure that you are eating a balanced and healthy diet. This would be true, especially if you are breastfeeding. In fact, breastfeeding helps a woman to burn some of those calories, so you actually have a leg up on the bottle feeders. Make sure that you are getting some exercise, I have found that walking is a very good way to shed some pounds, and drink plenty of water. I know that it sounds simplistic, but by doing these few things you will realize the pregnancy weight loss that you want.

You can lose weight and get in the best shape of your life within weeks after delivering a baby. Download our special report at http://www.healthy-after-baby.info/
Before and After Pregnancy Pictures can be viewed on our website.
Article Source: http://EzineArticles.com/?expert=Savanah_Douglas

5 Keys To Weight Loss Motivation

2007-08-26T10:58:00.000-07:00

By Scott T Smith

What's your biggest weight loss challenge? The diets, the consistent exercise? In whatever particular difficulty we encounter, it most often comes down to motivation. So just how do we maintain our drive? Finding the key to weight loss motivation may be all it takes to keep the pounds off for good. Take a look at these 5 recommendations for getting going and staying motivated in your quest to lose weight:

1.) Keep a Positive Attitude
So grade school did hold some valuable lessons. While it's easy to say, remaining positive is an absolute imperative in weight loss. Doubting yourself is the surest way to defeat - if you don't think you can do it, you won't have any reason to continue. Think not of how far you have to go, but of how far you have come.

2.) Make Your Goals Achievable
Nothing can be more discouraging than watching your goal get more and more remote. But often we lose track of reality in the excitement of our effort - we set a goal that cannot be reasonably achieved. Work gradually. Set a goal of meeting your meal plan, or exercising three times a week. Don't say "lose 3 pounds this week" - once you begin to meet your weight loss plan, the pounds will begin to come off.

3.) Involve Your Family
There's hardly a more supportive group of people to be found than our family. If you've got a problem, they can help. If you want to tell them about your successes, they'll listen. Describe to them your efforts, and what you do each day to lose weight. At the barest minimum, you've always got the most important people in the world behind you.

4.) Exercise With a Partner
Getting to the gym, going for a walk, making it to aerobics class every day can be a challenge if you're alone. Finding a friend that you can exercise with can make all the difference. Not only will you have someone to talk to, but someone with whom to share your difficulties of losing weight that can empathize with you. And weight loss motivation will come so much easier for both you and them - neither of you will want to let the other down, so getting out each day won't be a problem. Talk to your friends or your coworkers and see if anyone's in the same boat as you. You might be pleasantly surprised.

5.) Be Persistent!
Don't give up easily. This is easy to say, but being patient and trusting yourself and your weight loss program is the only way to take of the pounds. If you just remember to be patient, your weight loss motivation will come all the easier. Losing weight doesn't happen overnight, but with steady commitment it does. Remember to look for support from your family and friends if you run into trouble, and most of all, stick with it!

Nobody finds weight loss motivation immediately. But you can discover yours by considering these five ways to get into your weight loss program and stay in it. Good luck!

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Article Source: http://EzineArticles.com/?expert=Scott_T_Smith

The Benefits Of A Weight Loss Fitness Program

2007-08-24T07:04:00.000-07:00

By Linda J Bruton

Healthy weight loss is the result of good health and fitness. Therefore a good weight loss fitness program can be extremely helpful in restoring normal weight. Most people are aware that exercise assists weight loss by burning calories, but other important benefits are less known.

A weight loss fitness program involving daily aerobic exercise causes glucose in the body to be processed more quickly, lowering blood sugar levels. High blood sugar levels and poor insulin function have been directly linked to obesity. Exercise, therefore, lowers the risk of becoming obese. The intensity of the exercise is more important than its duration. The more intense the exercise, the faster the body will use the blood sugar. Intensity of exercise should be gradually increased to avoid hypoglycemia. If you have weight problems, only use low impact aerobic exercises.

Exercise will certainly help with weight loss, but it is not the only factor. If you want to lose weight, you must eat a healthy, natural low calorie diet. An effective weight loss fitness program will include a low sugar, low fat, natural diet, plenty of rest and adequate amounts of pure water. If health and fitness is a primary goal, weight loss will be a primary benefit.

A good weight loss fitness program encourages both weight loss and general fitness which has the advantage of improving a person’s quality of life in many ways. A program that works for you and that you will commit to is more important than an intensive program that requires radical changes and that you will drop after a couple of weeks.

A regular disciplined diet and exercise routine that aims to improve your health over time is gentler and more likely to be successful. Change is progressive. The first step to good health and a healthy weight is to make the decision to improve your lifestyle. Start the journey and stay with it. If you do that, your health will improve and so will your life.

Healthy weight loss does not have to mean deprivation or back-breaking exercise routines. To discover simple strategies for lasting weight loss and a free book of delicious recipes, be sure to check out my Painless Weight Loss blog at: http://www.painless-weight-loss.com/
Article Source: http://EzineArticles.com/?expert=Linda_J_Bruton

10 Popular Exercises to Losing Stomach Fat and Love Handles:

2007-08-21T05:39:00.000-07:00

By Francisco Lakay

Part 2 contains the other 5 popular exercises to lose stomach fat and love handles, as well as some valuable Power Tips on putting your exercise into overdrive and gear up into high
burning calorie mode. So, without further ado, here are the other 5 exercises:

6)Dumbbell lunges: Stand up straight with feet together and a dumbbell in each hand against your sides. Take a step forward and bend your front leg till your thigh is parallel to the floor. Return to the starting position, bringing your arms up to your chest. Do one leg first and then repeat with your other leg.

7)Dumbbell flyes: Stand with your legs shoulder-width apart and a dumbbell in each hand, palms facing into your sides. Slowly raise your arms out to the sides until it is parallel and level with your shoulders. Slowly return arms to your sides and repeat.

8)Leg lifts: Attach ankle weights to both legs and assume a comfortable standing position. Lift one leg and try to touch your knee with the opposite elbow (almost like taking large steps with legs lifted up high). Interchange legs and elbows as one set and NOT as one leg at a time.

9)Leg cycles: Lie flat on your back with hands behind your head (loosely!). Lift your legs into mid-air and bringing your knee up to your chest, try to touch your knee with the opposing elbow (feel it in your abs!). Interchange legs and elbows as one set.

10)Cardio: Choosing either a treadmill or an exercise bike (preferred), do a quick 5 minute stint. Starting at a moderate pace for 30 seconds, raise the intensity level every 30 seconds for up to 3 minutes (e.g. end at intensity level 8 after starting at level 3). Finish the last 2 minutes at the starting intensity level as a cool down.

Power Tips:

*During the whole exercise routine do not take any breaks, rather just move right on into the next exercise to maintain a decent heart rate. You will notice that every other exercise targets a different muscle group, meaning you do not have to rest that muscle before continuing.

*Exercise with a large squirt bottle of ice cold waterwith ice blocks and take a sip in between exercise, especially during cardio sessions. Ice cold water will burn more calories, even more so during exercise!

*Do the cardio as if you are participating in a race, do not just leisurely cycle at the different intensity settings. Look like you are in a hurry to get there! Try to cycle 3 miles in 5 minutes as a challenge, or even more if that is too easily attainable for you!

*Exercise before breakfast if at all possible. This will kick start your metabolism even more, enabling you to burn more calories during that whole day! Watch out for more helpful tips on exercise, healthy eating habits and maintaining focus at Natural WeightLoss.

Other useful resources:

*Six Pack Abs

**Burn the Fat

***Workout Pass

10 Popular Exercises to Losing Stomach Fat and Love Handles - Part 1

2007-08-20T08:34:00.000-07:00

By Francisco Lakay

The most popular question today on how to lose your love handles is that of fat burning and spot toning ("spotreduction"). However, the only way to overall body fat loss isthrough aerobic exercise, resistance training and healthy food consumption. How do you know which exercises will help you to lose stomach fat and love handles? You simply look for a solution that has previously worked for others. So let me enlighten you on the10 most popular exercises that will aid you in losing stomach fat and love handles (along with any other excess body fat). Also, look out for the Power Tips at the end of this article. Useful resources: *Six PackAbs, *Burn theFat

1)Warm-up: do 10 minutes of cardio exercise on either a treadmill or exercise bike. Starting at a moderate pace for 1 minute increase the resistance after each minute, e.g. start at resistance level 3 setting, increase to 4, 5, 6 and 7. After 5minutes decrease the resistance one level at a time until you finish at the starting level.

2)Shadow boxing: with a dumbbell in each hand, starting with your arms below your middle, make boxing movements while moving your hands higher. End this exercise with your arms as high upin the air, while maintaining good movement.

3)Dumbbell rows: keeping your feet shoulder width apart, withboth arms against your sides with a dumbbell in each hand. Bendforward to a position where your back is parallel to the floor.While keeping your hand palms turned towards your body, slowly lift your arms straight up in front of you (at the same time)and return to the starting position.

4)Dumbbell press: position your back on an exercise ball, with your knees bent and your feet flat on the ground. Rest yourhands with dumbbells on your chest with your palms facing in thedirection of your legs. With one fluid movement raise both arms straight into the air and slowly return to the starting position.

5)Scissor kicks: Lie on your back with hands tucked into your sides. Straighten both legs and slowly raise them from the floor. Slowly move legs away from each other, to the sides. Return to starting position and repeat.

Part 2 of this topic title will reveal the other 5 popular exercises to lose stomach fat and love handles, as well as some valuable Power Tips on putting your exercise into overdrive and gear up into high burning calorie mode. Natural Weight Loss will give you all the free information on maintaining ahealthy lifestyle.

7 Exercises To Help You Lose Stomach Fat And Love Handles

2007-08-18T04:11:00.000-07:00

By Francisco Lakay

Combine these exercises with a decent 30 minute aerobic workout at least 3 times a day and you will see immediate results. Free information on the best exercises EVER can be found at the listed site below. Here follows a list of the 7 best exercises to enhance the loss of stomach fat and love handles:

1) CRUNCHES - Lie flat on your back and with your knees bent; lift your shoulders off the floor without using your neck.
2) LEG RAISES - Lie flat on your back, raising both legs from the floor at the same time in a fluid movement.
3) REVERSE CURL - Lie on your back and bend your knees towards the chest, while keeping your hips on the floor.
4) CAPTAINS CHAIR - While sitting on a sturdy chair, grip the armrests and slowly lift your knees towards your chest. Keep your back straight and do not use your neck muscles!
5) FLUTTER KICKS - Lie on your back with knees bent and your feet flat. Straighten both legs and alternate lifting each leg at 45 to 90 ° angles.
6) FULL SITUP WITH TWIST - Lie on your back with knees bent and your feet flat. Contract your abdominals and raise shoulders off the surface. Twist shoulder towards the opposite knee and return to starting position.
7) STRAIGHT LEG OBLIQUES - Lie on your back and lift your legs straight into the air. Rotate your legs to either side alternatively, whilst keeping your legs straight at all times.If you start to concentrate on these 7 "belly fat burners" you will see results in due time! Natural Weight Loss will offer you more free information to further aid your "overall weight loss". Who knows, you might even show off your flat, sexy stomach on your next tropical vacation.

5 Ways to Lose Your Stomach Fat and Love Handles

2007-08-13T15:06:00.002-07:00

First off, let me clear the air by definitely stating that you cannot target "problem areas" on your body through exercising. That's right, you cannot spot reduce "excess weight" off your middle by only doing midsection exercises! When you exercise you kick start an overall weight loss of your whole body, meaning that you will lose excess weight evenly over your entire body, over time.

So how do you go about removing unsightly stomach fat and love handles over time? Here are 5 enhancers that will aid your overall weight loss:
1) Exercise (yes you will have to exercise!). Do 30 to 45 minutes of aerobic exercise for 3 to 4 times a week. Combine this with strength training to enhance your muscles, which in turn will further aid your automatic fat loss (Follow the link at the bottom to see why)

2) Determine your optimal calorie intake for your body's goal weight. That way you will know how much calories you are supposed to consume per day, e.g. 2000 calories per day, while you currently may consume 3500.

3) Food consumption. Avoid processed foods at all costs! Go for green, leafy, fresh vegetables and lots of fruit. Minimize excess animal fat intake and steer clear from hydrogenated fats and oils (read the labels!). Look out for food with the Heart Foundation's emblem on them. (HOT TIP: Do NOT go shopping on an empty stomach! You will buy some junk food to stem the hunger pangs.)

4) WATER. Do not forget to drink your 8 glasses of water. Set yourself a goal to drink one tall glass before eating any food.

5) Meal spacing. Eat something at least every 2 hours - make it 6 smaller meals per day, instead of only 3 large ones. Do not wait till you are completely hungry before eating something again ... listen to your body, it will ‘tell' you when to eat the next meal.If you start to concentrate on these 5 "weight loss enhancers" you will see results in due time! Natural Weight Loss will offer you more free information to further aid your "overall weight loss". Who knows, you might even partake in the next sporting event and give it a full go without going breathless.

The Fitness Cardio Secret That Propels Lance Armstrong

2007-08-13T15:06:00.001-07:00

By Jim O'Connor

What is Lance Armstrong doing that you can do to improve your results?
Most people exercise to lose weight, focusing solely on that one single goal. But wait, it is not only about looking aesthetically pleasing, getting in those tight jeans, or losing ten pounds. It is really about improving your health, and human performance.

Each day when you are huffing and puffing on the treadmill, focusing vigorously on keeping yourself lean, have you ever thought about what physically is occurring in your body besides burning a bunch of calories?

For improved results, more people need to stop focusing solely on calorie burn, and start thinking about improving such fitness values as VO2 Max, or maximum oxygen uptake.
What exactly is your VO2 Max? VO2 Max is defined as the highest rate at which oxygen can be taken in and used during high intensity dynamic exercise. When you are exercising aerobically on your treadmill, each and every muscle contraction requires oxygen to break down the fats, carbohydrates, and protein; thus, providing energy (ATP) needed to fuel the muscles in order for movement to occur.

Humans, at rest, need 3.5 ml of oxygen, every minute, for each kilogram of body weight just to support the cellular activities in the tissues that keep us alive.
Now let's get back to our treadmill. As you increase the speed or incline (intensity), more oxygen is required to transfer the oxygen through the blood and into the muscles. Due to increased intensity during your exercise session, more oxygen is required to initiate the energy releasing process.

Now let's take the treadmill up to a speed and incline where you can no longer catch your breath comfortably. The intensity has increase significantly, but you have reached an upper limit on the amount of oxygen you can take in. This is your VO2 Max.
VO2 Max values differ from individual to individual. Factors such as age, health, activity levels, training programs, and genetics all affect VO2 Max. A sedentary person has a VO2 Max of around 20 ml of oxygen per kilogram of body weight per minute of exercise. A highly trained endurance athlete can have a VO2 Max of 70 ml/kg/min.

Now why does Lance Armstrong win all those bike races? Yes, he has a great training program, a great coach, and great equipment. However, his genetics for an endurance athlete are nothing short of astounding. Do you know his VO2 Max measures around 83-85 ml/kg/min, while an average person's is around 40? For Lance, his success is attributed to a combination of great training, will, desire, and unbelievable genetic makeup.

A Super Human Lance:
1. Lungs - 2 times the capacity of the average person
2. Muscle - Accumulates less lactic acid and is more efficient at
removing it.
3. Heart - Is about 1/3 larger with a resting heart rate of 32 beats per
minute, and peaks around 200 beats per minute.
4. Body Fat - 4-5 percent before the Tour starts, while an average
person has 15-20 percent.
5. Food Consumption - Needs 6500 calories per day, and upwards of
10,000 per day when biking in the mountains during his 120 mile race.
Truly amazing!

How do you improve VO2 Max? Improvement is seen by progressively challenging yourself aerobically with consistent workouts at 60% to 85% of your maximum heart rate (220-age) for an extended period of time. The most important variable is to continue attempting to increase intensity levels of your workouts. Progressively overloading is the key; your body will adapt, and improve your VO2 Max as well as burn more calories for decreased body fat.
Now you ask, how can I measure my VO2 Max?

For the most accurate measurement, you can go into a hospital, or a University Human Performance Lab and get the test. You will generally use a treadmill or a stationary bike, and be given an oxygen mask to measure your oxygen exchange. You will also be connected with chest electrodes to measure your heart response. The main objective is to walk, bike, or run as the intensity is progressively elevated until it is not possible to go any longer. (You should be cleared or monitored by your physician before attempting a VO2 Max test.)

The easier. but not as accurate way, is to do an estimated sub maximal aerobic capacity test.
The following is one of the many tests that can be used.
Find a 400 meter track, bring a stopwatch, and walk/run as fast as you can go for 12 minutes. Keep track of the number of meters you have gone in 12 minutes, and use the following formula.
Distance Covered in Meters - 504.9 / 44.730 = Estimated VO2 Max

Here is a rough guide:
4-5 laps covered, your VO2 Max will be around 30.5-7 laps covered, your VO2 Max will be around 45.7-8 laps covered (2800 meters), your VO2 Max will be around 62.8-8.5 laps covered (3200 meters), your VO2 Max will be around 679 laps covered (3600 meters), your VO2 Max will be around 70.
Learn to keep a close eye on your fitness values and try to continually improve them. Improvement will lead to great health benefits, and may result in your goal of decreased body fat (depending upon your nutritional habits.)
______________________________________________
To receive your complimentary subscription to Wellness Word Multimedia Newsletter, visit: http://www.WellnessWord.com right now!
______________________________________________
** Attention: eZine Editors/Website Owners **Feel free to reprint this article in its entirety in your eZine, Blog, Autoresponder, or on your website as long as the links, text, and resource box are not altered in any way.
Healthiest Regards,
By: Jim O'Connor (The Fitness Promoter)- All Rights Reserved

Jim O'Connor, a celebrity Exercise Physiologist from Beverly Hills, California, is the editor of Wellness WORD Multimedia Newsletter, and the author of a popular ebook called Home Gym Shopping Secrets. Jim's Passion is educating the public with proper scientific researched health and fitness information.

For further information contact:
Jim O'Connor - Exercise Physiologist/The Fitness Promoter
Wellness Word, LLC9461 Charleville Boulevard, #312Beverly Hills, CA 902121-866-935-5967
http://www.wellnessword.com/ http://www.homegymshoppingsecrets.com/

Strength Training In Your Fitness Muscles

2007-08-13T15:06:00.000-07:00

By Jon Arnold

Everybody wants to know the proper way to lose weight and stay in shape, and there are so many different ways that people go about it. Some of the methods that are used are healthy and useful whereas other methods are not-so-healthy; rather than using steroids and other seemingly natural or healthy supplements to build your fitness muscles, consider the benefits of proper exercise and strength training to not only get in shape, but stay that way as well.

What many people fail to realize about building your fitness muscles is that the best way to get into shape is to find a healthy combination of aerobic exercise and strength training. One of these does little good without the other and it is important to find a healthy balance between the strength training and the aerobic workout, one that works for you and your fitness muscles as well as what you are able to handle.

The reason why aerobic exercise is so important to building your fitness muscles is because it helps to regulate the amount of oxygen that flows through all of the important organs and muscles in your body, including your heart, your lungs, and other areas of your body. The more efficiently oxygen flows through the body, the more easily the body is able to handle additional resistance, making it easier for the body to build its strength and fitness level in the end.

While steroids are often the resort that many people turn to when it comes to building their fitness muscles, this is not a healthy option. This is not genuine fitness, and what is not genuine fitness never lasts. This is not to mention the fact that steroids cause health problems as well, including problems with the heart and the lungs that can be hard to repair.

Depending on your level of strength and fitness, at least thirty minutes of aerobic exercise are required in addition to any strength training that you may do in order for your workout to truly pay off. The more repetitions you do the more lean fitness muscles you will be able to build in the long run.

Before you start strength training to build your fitness muscles you should definitely pay a visit to your physician. Have your health checked out and make sure that you are up to the task and whatever you do, make sure that you stay away from the bad things like the steroids and the supplements, as they are not effective ways to build strength and retain your fitness muscles in the long run.

To get more insights and more information about Fitness Muscles Strength Training please visit our web site at http://www.my-health-fitness-guide.com
Article Source: http://EzineArticles.com/?expert=Jon_Arnold

The Secrets of Effective Weight Loss Plans

2007-08-10T19:40:00.000-07:00

By Brue Baker

65% of adults in the United States are overweight or obese. If you are like most people, you have struggled to lose weight at one time or another.
You have been on every fad weight loss plan diet. Initially your weight loss is quick, but then you gain it back and find yourself heavier than before.
This is the dreaded cycle of yo-yo dieting. Yes, in the short term you can lose weight, but every time you do this you may be doing more damage than good because your body thinks it's experiencing a famine.

In response to that famine, your body goes into survival mode and conserves energy by slowing down your metabolism. Your body does its best to hold on to the fat you have for as long as it can.
So, with many diets the weight you initially lose is from fat and muscle. And that loss of muscle slows down your metabolism even further because muscle burns calories. Muscle=Metabolism.
There are also common challenges, emotional and other physical ones that come along with dieting. Many diets or weight loss programs are too restrictive or monotonous, or leave you feeling deprived and don't teach you how to permanently change your eating and exercise habits. They leave you feeling hungry, tired, and craving the foods you miss most.
You've about had it, so you return to your old eating habits and gain the weight back. And the sad part is, the weight you put back on is fat weight.

If you really want to lose weight you need a weight loss plan that is powered by leucine to help preserve muscle while you lose weight from fat. Leucine is an amino acid that heads straight to the muscle where it initiates protein synthesis (the process of building muscle). That is why many professional and Olympic athletes take it as a supplement. Preserving muscle mass also prevents your metabolism from dropping.

But how do you know which weight loss plans with leucine are the best? A good weight loss program that contains leucine should be scientifically formulated to help you lose weight, lose inches, and break the cycle of perpetual dieting. That means they should have scientific studies and tests that are published in scientific journals to show the effectiveness of their product.

To get published in a scientific journal, your findings must be agreed upon by the scientific community as a whole. Many companies hire their own scientists to perform tests on their weight loss products, come up with bogus results that they release themselves.

A good weight loss plan is designed for real life, so it should also addresses the physical and emotional challenges that come along with your weight control efforts. Proprietary formulas, should also be provided with your weight loss products so you can control your hunger, boost your energy, and keep you feeling satisfied. Plus, you should also get healthy personalized menus, specific to your body's needs and your individual preferences.

Along with any diet or weight loss plan that includes leucine, you should also exercise regularly, and eat as many raw fruits and vegetables as possible. If you follow these recommendations, you should be able to naturally, and safely lose weight and keep it off.
Good luck on your journey towards health and wellness!

Brue M. Baker, is an expert on natural health and fitness who has helped people from all across the country sky-rocket their health and well-being. Rather than hitting your head against a wall trying every weight loss plan out there, let Brue introduce you to what he has found to be the best natural weight loss plan on the planet. Visit PerfectHealthShop.net for a free body analysis.
Article Source: http://EzineArticles.com/?expert=Brue_Baker

The Perfect Exercise For Weight Loss

2007-08-07T08:57:00.000-07:00

By Kelvin Ho Wee Min

Of all the exercise programs that you can take up in order to lose weight, nothing comes close to walking, in term of its simplicity and effectiveness. Of course, there are some other exercises that can burn calories in a shorter period of time but most of these exercises involve high impact activities and they usually resulted in higher rates of injury. Walking wins out as the only exercise that will allow you to consistently burns calories over the long term.

In fact, you can consider walking as the world's most perfect exercise. Here are the reasons:
Convenient and Requires Minimal Expense
Walking is a work out that you can do whenever and wherever it is convenient for you to do so- in the early morning or late in the evening; around your home or in a new city. All you need is a good pair of walking or running shoes and you are off. There is no need to depend on the gym's schedule or pay for the gym subscriptions.

Efficient Calorie Burn
Do you know that you burn the same amount of calories for every mile that you walk or run. Given a choice, I am sure many would prefer walking to running.

Less Injury
Also, walking has a lower risk of injury compared to running. Every step you take, running places forces of 6 to 12 times your weight on your body while walking places only your body weight on your body. Which exercise then do you think will take you for the long haul? Obviously, it is walking. With less chances of getting injured, you will be more likely to maintain your exercise program for the long term.

Cut Down Risks of Diseases
Walking for 30-60 minutes, even at a moderate pace, burns stored fat and can build muscle to speed up your metabolism. Walking an hour a day is also found to be able to cut your risk of heart disease, breast cancer, colon cancer, diabetes and stroke by 30%-40%. Final Notes About Walking Multiplying your weight by the distance traveled gives you the amount of energy used for walking. Do realize that in walking, time and speed does not matter. What matters is the distance covered.

To lose weight, you need to consistently burn more calories than you take in and be able to keep at it. That is why I am convinced that walking is the easiest weight loss strategy that really works.

Want More Fat Loss Tips? Kelvin Ho's Free Secret Report "Fat Loss Success" Reveals How You Can Start Losing Weight And Fat Immediately! Click Now For Instant Download: http://www.fatburnworks.com. For more weight and fat loss ideas, visit http://www.fatburnworks.com/weightloss.
Article Source: http://EzineArticles.com/?expert=Kelvin_Ho_Wee_Min

Strength Training In Your Fitness Muscles

2007-08-01T09:12:00.002-07:00

By Jon Arnold
Everybody wants to know the proper way to lose weight and stay in shape, and there are so many different ways that people go about it. Some of the methods that are used are healthy and useful whereas other methods are not-so-healthy; rather than using steroids and other seemingly natural or healthy supplements to build your fitness muscles, consider the benefits of proper exercise and strength training to not only get in shape, but stay that way as well.

What many people fail to realize about building your fitness muscles is that the best way to get into shape is to find a healthy combination of aerobic exercise and strength training. One of these does little good without the other and it is important to find a healthy balance between the strength training and the aerobic workout, one that works for you and your fitness muscles as well as what you are able to handle.

The reason why aerobic exercise is so important to building your fitness muscles is because it helps to regulate the amount of oxygen that flows through all of the important organs and muscles in your body, including your heart, your lungs, and other areas of your body. The more efficiently oxygen flows through the body, the more easily the body is able to handle additional resistance, making it easier for the body to build its strength and fitness level in the end.

While steroids are often the resort that many people turn to when it comes to building their fitness muscles, this is not a healthy option. This is not genuine fitness, and what is not genuine fitness never lasts. This is not to mention the fact that steroids cause health problems as well, including problems with the heart and the lungs that can be hard to repair.

Depending on your level of strength and fitness, at least thirty minutes of aerobic exercise are required in addition to any strength training that you may do in order for your workout to truly pay off. The more repetitions you do the more lean fitness muscles you will be able to build in the long run.

Before you start strength training to build your fitness muscles you should definitely pay a visit to your physician. Have your health checked out and make sure that you are up to the task and whatever you do, make sure that you stay away from the bad things like the steroids and the supplements, as they are not effective ways to build strength and retain your fitness muscles in the long run.

To get more insights and more information about Fitness Muscles Strength Training please visit our web site at http://www.my-health-fitness-guide.com

Article Source: http://EzineArticles.com/?expert=Jon_Arnold

The Fastest Ways to Lose Fat and Gain Muscle Mass

2007-08-01T09:12:00.000-07:00

By Dane Fletcer

When attempting to lose your body fat and gain muscle there are key things to remember. Burning fat consists of some very essential elements. Most people don’t realize the importance of a simple meal. When the body does not receive the nutrients it needs regularly it stores what it gets for later. This is a natural reaction, like self preservation. Breaking up your meals into smaller portions allows the body to use what it takes in. Eating breakfast is the most important thing you can do for yourself.

Exercise in the early hours gives the metabolism a kick start in the right direction; by eating afterwards it gives your body the energy it needs to burn the non essential fat. Exercising early in the morning helps relieve stress throughout the day, as well as gives the body the energy it needs to get moving. Just thirty minutes 2-3 times a day can increase your metabolism tremendously. Cutting out certain types of foods reduce your fat intake which will make the body burn the fat that already is there.

Whenever exercising it is important to keep a regular schedule this will get the body moving faster. By staying away from natural sugar or fructose will help in the burning fat process. When you burn fat your body releases the toxins that were locked in your cells causing some ill feelings, or side effects.

Gaining muscle mass is achieved by the diet you use. Gaining weight in a good way or by fat is determined by how and when you eat. Eating healthy in the morning is important to your cause. Keeping a log of your intake for at least two weeks before you start is pertinent to your success. Averaging your intake over those weeks will help you determine a daily calorie amount. By adding 300- 500 calories to your diet slowly will help you see if your plan is taking effect; continue adding until a gain is started.

Plan lean muscle gain and control the amount of calorie intake. Bringing in more calories then you burn is important in gaining mass. The proper balance of the diet is important also in achieving the gain. Protein levels should be 20-50% of the diet, Carbohydrates should be 30-60% of the diet balance, and fat intake should be 20-30% of your daily balance diet. However just as important as the food is the fluid. Water is essential to all of us and represents 90% of our body make up. Burning calories uses a lot of this necessary mineral, so replacing it is equally important. Drinking 8oz for 10-15 lbs or bodyweight a day is vital to the body’s healthy functioning.

There are several lean protein choices to help aid in the loss of fat but not loss of Body Muscle. Chicken and tuna are good for this because they are both lean meats and low in fat. Pre and post workout nutrition is also important make sure you keep busy to elevate the metabolism throughout the day.

Dane Fletcher is THE Training Authority – sure, he’s got all the industry recognized “certs”… but here is one chap you won’t see hanging that s**t on his den wall. Dane is more comfortable in the dirtiest hole in the wall gym, than your local polished “Fitness Corral”. Originally from London, he has trained in gyms all over the world and has picked up knowledge all along the way from some of the industry’s most recognized personas.

Dane writes exclusively for GetAnabolics.com, a leading provider of Bodybuilding Supplements and alternatives to Steroids.
For more information, please visit http://www.getanabolics.com
Article Source: http://EzineArticles.com/?expert=Dane_Fletcer

Weight Loss Burn Fat

2007-07-30T14:06:00.000-07:00

By Jaime Saunders

The low carb diet my boyfriend and I used worked great for him, but not all that well for me. I lost weight, yes, but only at a snail’s pace. We both drastically cut our servings portions, and I meticulously counted carbs for every meal. I ate nearly half what he did and stayed active, but where he would lose 5 pounds a week, I’d either lose only a pound, or even gain a pound! On top of that, I was constantly hungry, I had no energy, I was tired and I rarely felt well. What was the difference? I finally learned the difference laid in our different metabolisms. I’m a woman, he’s a man; our bodies have different nutritional needs. I don’t need as many calories as he does, but I need between 15% – 20% more carbs and less than half the fats to feel great and lose weight.

If you want to lose weight and burn fat, that’s the first lesson: Find the diet that works for you. You’re an individual; your body is unique, as are your nutrition needs. I’m not saying a low carb diet isn’t the way for you to go if you’re a woman. It may work quite well for you! But if the diet you use doesn’t help you lose a pound or so a week and you feel unwell or tired all the time, modify it until you get what you need.

Even weight may not indicate whether you’re losing fat, though; that’s why you should measure inches as well. If fat is being converted to muscle, your weight is not a reliable indicator of that loss. However, loss of inches equals fat loss and possibly more muscle tone.

Eating too many or the wrong kinds of fat increases the amount of fat on your body. Avoid animal fats and Trans fats. Use soft margarine spread instead of butter. A good rule to go by is the more solid the fat source, the worse it is for you. So, you should use light vegetable or olive oil rather than lard or shortening.

Drink more water instead of carbonated drinks. This cuts both calories and sodium intake. Sodium causes water retention, meaning more inches. So while you’re at it, eat less salt and fewer salty foods. Chips are mostly empty carbs, fat and salt anyway. They taste great, but have almost no nutrients.

Thirty minutes of sustained cardio exercise burns fat and calories, and it doesn’t have to be high-impact exercise to get your heart rate up. Cardio exercise strengthens the heart, improves circulation, and can improve muscle tone.

There are several ways you can change your eating habits to help you cut calories and make your body burn up that fat! If you have a craving for sweets, drink a cup of fruit-flavored herbal tea sweetened with a teaspoon of honey; the sweet aroma of the tea cuts the craving. Drink one or two full glasses of water just before eating a meal so you’ll already feel full and won’t eat so much. If you don’t eat snacks high in carbs or fats before you go to bed, your body has less chance to store the carbs as fat as you sleep.

Don’t starve your body! Eat five small meals a day, or three small meals and a couple of good snacks. It’s important to keep your body fueled up so you have the energy to do what you need to do!

These are just the basics of losing body fat, so do a little research by discussing your fat loss program with your doctor and doing some online research to help you find what works best for you. The following link is a great way to get started. Click Here to get your FREE diet plan and body composition profile!
Article Source: http://EzineArticles.com/?expert=Jaime_Saunders

Muscle Gain and Weight Loss

2007-07-09T09:41:00.000-07:00

By Victoria Moore

Weight loss accompanied by a muscle building plan is a great way to start loosing weight whilst enjoying the benefits of gaining muscle. Weight loss can be increased by building lean muscle mass, which allows the body to burn additional calories and fats during a restful state. For example a 30min exercise session can burn additional calories up to 20mins or more after the fact.

What are the benefits?
There are many benefits to achieving weight loss and muscle mass, such benefits as being able to portray a leaner, more healthier appearance, decreasing the chances of additional weight gain and being able to enjoy the ability of achieving increased activity. Obtaining muscles mass also allows you to wear a wide variety of clothing without worrying about the excess bulges protruding from the material of a garment.

How Can You Achieve Muscle Mass?
During any weight loss plan, exercise is an important part of the process. You can simply add a series of exercises at only 3x 20min sessions per week. You don’t need fancy or expensive equipment to do this either. Step exercising is very effective for toning the buttocks and thighs, try doing 3 sets of 20 and in only a few days you’ll start to feel the difference. To tone your lower abs, sit in a seat, and raise your legs off the ground, and again a very effective exercise yet completely inexpensive. Incorporate press ups into your weight loss plan because they are great for strengthening the arms or biceps.

Over all there are so many benefits for achieving muscle strength. Start off slowly especially if exercise has not been apart of your weight loss plan in the most recent weeks and in only a few days, you’ll begin to see the difference in your body.

Read The Low Calorie Diet Report, Does it work? Get the truth!
Article Source: http://EzineArticles.com/?expert=Victoria_Moore

Secret Training Tip #240 - Waist Your Breath - Breathing For A Thinner Waist

2007-06-26T17:43:00.000-07:00

By Nick Nilsson

Learn how simply changing the way you breathe while doing crunches can actually help tighten your waist!

The crunch exercise is the backbone of abdominal training. It develops the muscles of the abs to help you build that much-desired six-pack. But did you know that there is a way to do crunches that can actually decrease the size of your waist?

The key to this technique is the top position of the crunch where your abdominals are contracted as hard as they are able to.
When you're in this top position, I want you to breathe in and out slowly a few times. Try to relax every other muscle except the abs. This breathing in and out will intensify the contraction (as you will find out very rapidly).

Here's how it works:
The muscles of the abdomen are arranged in layers around your midsection, similar in concept to the rings in a tree. While you are contracting the rectus abdominus (the top-most front layer of your abs, also known as your six-pack) continuously, the deeper abdominal muscle fibers are relaxing and contracting each time you breathe.

Each time the deep fibers relax, your rectus abdominus (because it is contracting so hard) will squeeze them in a little more, making your waist-area a little smaller and tighter.
The reason this works to decrease the size of your waist is simple. Usually, most people's abdominal muscles just kind of sit there. They don't stay tight, therefore your midsection tends to slouch forward and outward.

This technique teaches your abdominals to maintain a degree of tightness and tone in them even when you are relaxed. This keeps your abs in, leading to a visually smaller waist.
For more information on how to properly execute the Abdominal Crunch, go to:
Abdominal Crunches/Exercise
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Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available at BetterU. He can be contacted at betteru@fitstep.com.

Add High Water Content Fruits And Vegetables To Your Diet For Fast Weight Loss

2007-06-24T15:22:00.001-07:00

Include in your diet things that contain more water like tomatoes and watermelons. These things contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them. They fill you up without adding to the pounds.

Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits of course are an excellent source of vitamins.

If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.

Choose fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.
Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.

Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.

Eat intelligently. The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don't just eat something because you feel like eating it. Ask your self whether your body really needs it.

Mia LaCron is the founder of lose-10-pounds-quickly.info - http://www.lose-10-pounds-quickly.info/ - devoted to helping individuals with their weight loss goals.

A Clean Diet For Permanent Weight Loss

2007-06-24T15:22:00.000-07:00

Getting Started on The Clean DietIf you want to lose some weight then following a healthy eating plan is a good start, but allowing someone else to dictate exactly what, when and how much you can eat is crazy making. Guidance is good but ultimately you must learn to make better choices in your eating which leads to your gaining the ability to maintain your new shape after the weight has been lost. The Clean Diet is the answer.

What is the Clean Diet?
The Clean Diet means different things to different people. My version is less strict than some because frankly I'm not a competitive body builder and I don't have a modeling contract. Unless you must maintain a specific body weight (as actors sometimes do for instance), you probably are of the same mind as I; that being, I want to lead a basically normal life. Eating out sometimes, enjoying parties sometimes, and generally not feeling like I have to "watch what I eat" or suffer the consequences. The way I eat is sometimes called the non-dieting approach because I don't diet, but I do pay attention. That's what the Clean Diet means: paying attention to what you're eating.

What Can I Eat on The Clean Diet?
Vegetables: Enjoy unlimited raw, steam, baked. Go for it. I don't know anyone who got fat because they ate too many vegetables and that includes carrots, beans, corn and potatoes. Unless you are allergic, there is no reason to shun fresh vegetables. Yes they contain carbohydrates. Get over it. Wean yourself from sauces, and learn to like them without added butter or salt. Vegetables like carrots and beets for instance are very high in natural sugars (that's the point -- nature intended to give you sweet things whereby you'd WANT to eat them and would consequently get adequate Vitamin C among other things).

Fruit: Try to eat at least one or two pieces a day. More is fine. There is no reason to restrict yourself to one-quarter of a cantaloupe or 1 small apple. Who comes up with these rules anyway? An apple contains less than 100 calories. That's not exactly going to break the diet bank, is it? Eat all the fresh fruit you like, especially late at night if you're working on learning to give up your chips or cookies habit. Apples are great for snacking, as are grapes, bananas, kiwi or anything else you like. Try to eat mostly fresh fruit, and saved canned fruits for once in awhile.

Dried fruits such as raisins are a super concentrated food source and should be treated with respect. A few thrown on your morning cereal or in your trail mix is fine, but remember super concentrated food is also high calorie food. You don't need a lot to get the nutrients. Learn the difference between densely packed nutrients and loosely packed nutrients. Fresh fruit is loosely packed, high in water content, and dried fruit is dense with little or no water. Corn-on-the-cob is loose, corn syrup is dense (and processed too).

An ounce of raisins contains 85 calories and 201 mg of Potassium, while an ounce of fresh grapes is a mere 20 calories. You'd need four times the fresh grapes to equal the dried.

Clean foods are as close to their natural state as possible without being fanatical about it. There is a world of difference between a baked potato and a bowlful of potato chips. One is a good source of nutrients and one is a highly refined, richly saturated fat, greasy, salty, modified source of nothing but smears on your napkin. One is satisfying and one leaves you wanting more. Betcha can't eat just one was more than a catch phrase for Lay's Potato Chips. It's a truism.

Grains & Beans: Whole grains like whole wheat, rice, millet, barley, and others. Drop the habit to eat chips and crackers out of a box. Once in awhile is okay, but if you eat them regularly, then you need to make a modification. Cakes, crackers and the like are simply not good for everyday fare, if you want to reach a healthy bodyweight. Once in awhile, or special occasions is fine, just not every day. Not even every other day. Once a week is plenty, and if you can't commit to weaning yourself off those foods, then you need to adjust to living with a higher body weight. It's not a character flaw, but it is a fact you must face. What you eat, dictates how healthy you will be, both mind and body.

Whole grain means whole grain. Bread that lists whole wheat is not 100% whole grain. Watch out. Seeing Whole Wheat on the package means nothing. You want to see either 100% Whole Wheat or 100% Whole Grain. Brown bread is not always whole grain, but it may be brown because some molasses was added to color it brown. Whole grain breads are heavier, more dense, chewier. I think they are better. You might not share that belief, especially if you're used to the light and fluffy white bread. When I was a teenager I could easily eat 10 slices of white bread french toast and still not feel satisfied. How ridiculous is that? I could, on the other hand, eat about three pieces of whole grain bread french toast and that was enough.

Isn't Brown Bread Better for You?
Many people think if it is brown it is healthier, but it is not true. If it is whole grain it is better than refined, but that isn't licence to eat lots of bread. A sandwich now and then is just fine, thank you. The best breads are heavy. Think of being a peasant sitting around a fire cooking a thick soup. What kind of bread would be best to sop it up? Some lame white bread that would disintegrate if liquid touched it, or a thick, hearty brown bread that could serve as a staple if need be? I'll take the second.

My favorite thing to eat is brown rice with stuff. "Stuff" means any vegetable concoction, or sauce, or just something to sort of mix in there. Use a little oil, preferably olive or sesame for flavor. My favorite quick vegetable is steamed sliced carrots and onions. Both onions and carrots are naturally sweet and ultra delicious all by themselves. Once you learn to simply eat foods the way nature presents them, you'll find your appetite stays more in line with better health.

I didn't intend to create a food rule book. My intention is to point out that you need not live on a skimpy portion of grains like 1/2 cup of oatmeal with 1/4 cup skimmed milk and a half a slice of dry toast for breakfast. Eat hearty. I'm an example of how hearty eating will enhance your health, and bring your weight into line, not the opposite. I'll have one or two cups of oatmeal with raisins and a sprinkle of brown sugar (it won't kill you) or if you've grown used to it, no sweetener at all. Use milk if you like, or soy milk.

Lean Meats, Chicken, Fish: Support your local butcher and farmer. When you buy your meat from a local butcher you can be assured you are getting the best available. Okay, it costs more than the grocery store brand. If you want the best, buy the best. Avoid farm bred fish at all costs. Simply ask your meat counter to stock fresh fish.

Desserts, Treats & Snacks: It's okay to eat these things, but practice moderation. If you can't do that, and think you'll eat the whole bag, then don't get them when you're alone. Share some with someone else. Buy the smaller size package. Do whatever it takes, but don't tell yourself you can never eat any certain food again, because that just makes it all the more difficult to handle it when the time comes.

The Clean Diet is More a Way of Life than a Strict Set of Eating Rules
Most people will allow themselves one or more "cheat days" every week. The best plan is simply to choose eating clean as your primary eating style, and when you don't you don't but every meal stands alone. If you over ate at breakfast, you just eat your usual lunch. You don't try to "make up for it" by skimping on lunch. That's an equation that will never work. Just eat normally, and when you occasionally overeat, so be it. That way, rather than always thinking in terms of, "I'll start my diet again next Monday," you just get right back on your plan. While no foods are forbidden on a clean eating plan, common sense rules the day.

See if eating a Clean Diet might work for you. Start by adding more fresh fruit, and a few vegetables. Buy frozen vegetables and add them to your other foods, such as when you eat a frozen meal for instance. If you want chips with your sandwich, take a handful (and a half, if you want) and put it on your plate, rather than bringing the whole bag of chips to the table. Decide in advance how many cookies you'll have. Will four be enough, how about five? It's still better than half a bag. Take it one day at a time, one meal at a time, and you'll find things happening in no time.

By Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com

What is the Best Ab Workout for Belly Fat Loss?

2007-06-21T16:08:00.001-07:00

By Mike Geary

The answer to the age-old question of "What is the best ab workout for losing stomach fat?" is...
None! Ab workouts alone don't create enough of a metabolic response in your body to create fat loss.
As a trainer, nutrition specialist, and fitness professional, I often get asked what the best types of exercises and workouts are for losing stubborn stomach fat in order to bring out visible six pack abs. The problem is that most people with excess stomach fat looking to try to uncover their abs are searching for some "miracle abdominal workout" that is going to slash the fat off their abs in no time.

The thing is... they are going about the problem entirely the wrong way! The truth is that you don't lose stomach fat by doing ab workouts.
The problem is that focusing most of your time and effort on abdominal exercises and abs workouts to try to flatten your stomach and bring out 6-pack abs is simply wasting your time from doing the correct workout programs that will acutally reduce your body fat for good.
If I were to choose an answer as to what the best exercises are for losing belly fat, my answer would include full body exercises such as the following:
various forms of squats, lunges, deadlifts, clean & presses, snatches, swings, presses and pulls, mountain climbers, sprinting, etc.
These types of full body exercises would encompass a much higher percentage of the workouts I would design instead of abs exercises directly targeting the midsection. The way you combine those full body exercises into a strategic workout that maximizes your metabolism is also very important.

Don't get me wrong... I do recommend a certain amount of exercises that directly target the abs and core, but these are only a small fraction of the programs I design for my clients as your time is better spent focusing on the full body exercises that stimulate the greatest hormonal and metabolic changes within the body. In addition, a side-effect of working out using mostly full body multi-joint combo exercises are that you indirectly work your entire midsection even though you are not specifically targeting the abs.

Keep in mind that the most important factor for losing belly fat to see your abs is actually in the nutrition arena. No matter how hard you workout, if your diet is full of junk, then your abdominals will be covered with ugly fat. Nutrition is without a doubt the "king of getting a six pack".

So let's clear this up for good...
Stop wasting so much of your time focusing on situps, crunches, leg raises, and all those silly worthless "ab contraptions" in your efforts to try to develop 6-pack abs. Instead focus on high intensity full body lifts using combination multi-joint exercises all strategically combined into highly effective fat loss workouts. Couple that with a healthy diet full of natural unprocessed whole foods as close to their natural state as possible, and those elusive six-pack abdominals will yours in no time!

Check out below for more of my key strategies for getting flat sexy 6-pack abs for life.
Learn more about my secret strategies for losing stubborn stomach fat at the internet's authority for Getting Flat Six Pack Abs

For more workout and diet articles for fast fat loss, see Abs Diet and Training Articles for Fat Loss
For those super busy parents and business people needing fast but effective fat loss programs, go to Fast 4-Minute Fat Loss Workouts
Article Source: http://EzineArticles.com/?expert=Mike_Geary

A Better Body - 5 Easy Steps That Anyone Can Take

2007-06-21T16:08:00.000-07:00

If only there were a 'better body boot camp', we'd be there every February - before spring started to show itself and those lovely winter jackets had to come off.
Although this isn't a better body boot camp, we can offer you 5 practical steps to a better body.
Following these steps at your own pace will help you lose weight, get healthier and be ready for spring when those jackets come off!

Step#1: Drink Up!
You've heard it before: we should all be drinking at least 8-10 glasses a day. But are you doing it?
Are you spacing your water out through the day?
Water will keep you filled up, energized and running efficiently. Lack of water can slow the metabolism and make you confuse thirst for hunger. If there's one step that's easy to make on the road to weight loss, it's to drink more water.

Step #2: Move, Move, Move
We all know we should probably log more minutes on the treadmill or elliptical machine. But what about building more exercise into your daily life?
What about taking the stairs at work or at the mall? Or taking five minutes to dance to your favorite song? Every little bit helps with weight loss so get out there and move!

Step #3: Eat Dessert
We love dessert. In fact, dessert is usually our favorite part of the meal. It's logical and natural to want something sweet to balance off that extra cheese lasagna or that chicken and broccoli casserole.
But what about having a bowl of sweet red strawberries instead of those brownies? What about sliced apples with cinnamon instead of chocolate chip cookies?
Look for ways to build in fruit for dessert instead of sugary snacks and you'll save a load of calories without feeling deprived of that sweet taste.

Step #4: Cut Down Where You Can
Ok, so you don't want to deny yourself the cheesecake or your favorite burger. You have to eat that birthday cake or sample your Aunt Mathilda's famous chicken pot pie.
But do you really need to finish it?
Start cutting back on portion sizes now, not denying yourself, but doing what you can - and you'll find it makes a big difference calorie-wise in the long run.

Step #5: Challenge Yourself
There are some days where the universe is with you. You can go without that chocolate bar, you can drinks lots of water and you actually want that salad for lunch.
Recognize these days for what they are - a chance to leap ahead in your weight loss goals and make up for the times you feel you've blown it.
Run with it for as long as you can. Challenge yourself to make the healthiest choices possible and soon you'll be feeling so good about these choices, you'll want to make more.

So there they are: 5 Steps Towards a Better Body. While you may not lose ten pounds in one week following these steps (on the other hand, you might...), they'll definitely get you started on the road to weight loss, without feeling deprived or hungry.

This article was brought to you by the experts at Free To Be Thin: Diet and Weight Loss Reviews.
For more free weight loss tips and diet reviews, visit www.freetobethin.com.

1-2-3, Weight Loss & Maintenance Has Become So Easy

2007-06-17T07:43:00.000-07:00

Millions of people spend billions of dollars, hoping to achieve the same thing, effective weight management. For years, many people have struggled to maintain a healthy weight and body. With a majority of Americans being overweight or even obese, the problem has grown into a crisis. Nearly 300,000 people die each year from weight-related disease.

Every week seems to bring out the next fad diet designed to help you "shed the pounds." The problem is that most of these programs are not effective. Some work for a few days, but the weight comes back. Others are downright unhealthy. From products to exercise equipment, people are looking for the answer to their weight-management problem.

We believe the key to effective weight-management is a lifestyle of health. The pH Factor Weight-Management System combines a sensible eating plan, exercise, water consumption, and superior nutrition to help you create a lifestyle of health.
We feel the missing key to this challenge for many is the pH factor. Since blood pH is so critical to life, the body protects the blood at all costs. The typical diet consists of foods that when digested create acid that is put into the blood. The body has to neutralize this acid or risk major problems. Fat is one of the primary buffers used by the body to help deal with acid. When the body cannot neutralize acid, it stores it in fat cells.

When attempting to lose fat, we typically cut calories. But, if our system remains acidic, then instead of burning fat, which would release more acid into the system, the body burns muscle instead. The pH Factor Weight-Management System helps you to identify those foods that are creating excess acid in the system and also provides products that are alkaline. This combination can help you to raise your body pH, thereby creating an environment for health.

Tired of fighting to lose weight only to gain it back, again and again. It is a horrible cycle. Not only is it depressing, it is unhealthy. ForMor has discovered what we feel to be the missing key to long-term weight management. It is the pH Factor.
Welcome to the pH Factor Rapid Weight-Loss System. Success with this system requires strict adherence to the system. Failure to follow the system reduces the effectiveness of the system and lessens your chances of accomplishing the desired result.

A lifestyle of health is paramount to weight-management and health. This includes: sensible eating, moderate and consistent exercise, sufficient water consumption, and a good nutritional program. The pH Factor Rapid Weight-Loss System combines these into a simple plan. For the next 14 days, we are going to transform your body into a more effective, fat-burning machine. Order your products a get started TODAY.you'll be glad you did!!!

The pH Factor
"pH" or "potential for hydrogen" is the measure used to determine whether something is an acid or alkaline. It is measured on a scale from 0 - 14, with 6.8 - 7.0 being considered neutral. Anything below 6.8 is considered acid, and anything above 7.4 is considered alkaline. The pH of the blood is just over 7.3. If blood pH is altered, major problems, including death, are imminent. Therefore, the body has multiple buffers in place to make sure the blood pH remains constant.
The primary buffers the body uses are: sodium, calcium, and body fat. When acid is present in the blood, the body looks to neutralize it with an alkaline substance. The primary neutralizing agent is sodium, then calcium. The body actually takes calcium from the bones in order to neutralize blood acid. If it cannot be easily neutralized, then the body stores the acid in the fat cells. That creates a major weight-management problem.

Let's look at how this all works. Like any machine, our body needs fuel in order operate. Unfortunately, the fuel or food that most people use is not what the body needs or desires. In order to operate at peak efficiency, the body needs the proper food. The typical diet is high in food with little to no food value.
The problem goes much deeper than just lower efficiency. Like any machine, the fuel that we burn creates exhaust or by-products, sometimes called ash. In the body, our food is burned as fuel on the cellular level. The blood is the vehicle used to carry the food to the cell, and is also used to carry the waste or exhaust away from the cell to be eliminated.
When raw fruits and vegetables are consumed, the body breaks it down and sends it to the cells for fuel. The cell burns the fuel and the exhaust is an alkaline ash. When food from the typical diet is burned as fuel, the exhaust created is an acid ash. That acid is then carried in the blood.
Since blood pH is so critical to life, the body protects the blood at all costs. The body has to neutralize this acid or risk major problems.
Our goal then is to reduce the amount of food that creates an acidic ash and increase the foods that create an alkaline ash.

Effects of Acid
Acid in the body acts very much like acid outside the body. It creates waste. It ages the skin, degenerates tissues, and causes major problems. Additionally, most health concerns are created by an over abundance of acid in the system. Reducing acid in the system is critical to long-term health.
Many people love to drink a can of soda. If you look on the label, you will discover that a can of soda primarily contains acid. The pH of a soda is around 2.3. That is highly toxic. The body has to scramble to neutralize that acid in the system. It uses sodium, calcium from the bones or teeth, or anything else it has to in order to neutralize the acid.
Part of this system includes a slight change in some of the foods that we normally would eat. We understand that most people will not eliminate all the bad food from their diet, so instead of eliminating it, we are going to suggest a strategy of reduction.

Water
Most people are dehydrated. Drinking sufficient amounts of good water is critical to your success. In order to determine your water needs, convert your body weight to ounces and divide it by two (2), and that is how many ounces of water you should consume each day. Pure water is the only thing that counts toward your daily intake. Even water mixed with Pro Factor Shakes does not count toward your daily needs. For best results, you should drink only distilled water charged with the Crystal Catalyst Concentrate. Mix one-half (½) ounce of Crystal Catalyst Concentrate to one (1) gallon of distilled water.

Exercise
Building lean muscle, burning additional calories, and improving overall health are just some of the benefits of consistent exercise. For the next 14 days, commit to doing some sort of physical activity for at least 20 minutes a day for ten (10) of the 14 days of this program. That may include: walking, jogging, riding a bike, playing with your kids or grandkids, or other activities like, chasing your spouse around the house, that will raise your heart rate. Make it something you enjoy. Just commit to it for the next two weeks.

Extremes
In life, balance is to be desired. When anything is done to excess, we are in danger of getting out of balance. Usually it is not one piece of cake, or one soda that does us in. It is when sodas, cakes, and other acid-producing foods are consumed in excess that we create problems. You can even get out of balance on the other side. The life span of most professional athletes and vegetarians, is actually less than some couch potatoes. But, we need to identify the things we are doing in excess in our food consumption, and make some extreme choices on how to bring those into balance.

For instance, one customer was drinking 6-8 diet sodas per day. For him, it was an extreme choice to eliminate diet sodas from his daily life, but that was one of the extreme choices he has made. For others it may be 6-8 cups of coffee, or two desserts per day, or the mid-afternoon candy bars. We do not suggest that you necessarily quit these types of things cold turkey. Rather, start to exercise some discipline and control over yourself in these things. Instead of eight sodas a day, drink only two. Instead of four cups of coffee, drink only one or two. Instead of four packs of sugar in your tea, maybe only one or two. Instead of a late night snack, drink two glasses of water charged with the Crystal Catalyst Concentrate. Instead of always taking the elevator, take the stairs once a day. Maybe reduce your portion sizes when you eat. When you go to a buffet, maybe just go through once. Remove from your thinking the idea that when you go to a buffet, "you have to get your money's worth," by eating as much as you can. The purpose of eating is to give you enough fuel to get to the next meal and nothing more. For best results, we strongly suggest that you make some extreme choices.

About The Author
Herbal-Medicine.biz is a one-stop online destination for all your health, nutritional and even home-care needs. We specialize in herbal nutritionals and natural weight-loss supplements.Information on pH Factor Weight Loss and Maintenance System may be obtained here: www.Herbal-Medicine.biz/ph_factor/

98 Percent Of Dieters Fail: A Sensible Lifestyle Is The Answer

2007-06-11T15:58:00.000-07:00

What the Diet Industry Does Not Want You To Know: 98 Percent of Dieters Fail. 98 Percent of dieters either quit the diet or are not able to keep the weight off permanently. This is because diets are to restrictive and force people into cheating because their diet is not providing the nutrition that the body requires. Most diets require something to be cut out. Low Carb Diets require that you restrict carbs, the body needs carbohydrates for energy thus if there is restrictive carb intake the body will crave carb laden foods causing diet sabotage. Low fat diets require that you cut out fat, making people fear all fat believing that any fat is bad, and causing the body to crave fat laden foods.

Why is the diet industry going to set you up for failure and not tell you that you have a 98 percent chance that you will come crawling back to them yet once again. To get your money. It's been estimated that $46 billion was spent on diet products and programs last year alone. The average diet plan cost over $80 dollars each week. If 98 percent didn't fail the diet industry wouldn't be needed any longer. Nobody would be overweight and everybody would know what would work to lose weight.

Sports Nutrition: the Lifestyle that is not a Diet
Have you seen an infomercial that has ever told you to listen to your body, eat what it needs and not force your body into craving foods that would cause fat storage because your starving it of essential nutrients? Probably not, because most information on sports nutrition is available for free and it's something that you do for a lifetime, not a diet you go on for a certain period of time then regain weight and then again hand over your wallet once more to somebody with the latest promise that won't say that 98 percent will be back again within five years.

Your body needs carbohydrates, your body does need fat. The key to losing weight is to eat a balanced diet and not to poison your body with the junk food that is abundant in today's world. Fruits, vegetables, whole grains, complex carbohydrates, healthy fats and lean meats are the staple of sports nutrition. Fueling your body to be able to perform what you require of it during the day is what will help you lose weight.

Fueling Your Body Means Eat
Yes you can eat food and lose weight. Healthy choices and knowing how many calories that your body requires to perform at optimal efficiency will keep cravings for junk food away. The brain alone requires 380 calories per day for the average 150 pound man just to be able to lay in bed all day, the liver requires over 500 calories per day. You have many other organs that also require a certain amount of calories each day. To determine how many calories you need per day just for your resting metabolic rate take the amount you weigh in pounds and multiply that by 10. So if you weigh 160 pounds that is 1600 calories required for your body just to perform basic functions like pump blood. Just to be sedentary you need to add 25% of 1600 to your daily requirements, so that would make it 2000 calories per day just to sit and watch tv, get up and walk to the bathroom and do other basic things without doing anything that would require work The more activity you do the more calories your body requires. The key is not to give your body these calories in the form of candy bars, potato chip, soda etc. Feeding your body with foods that are lower than 30% in fat will amaze you how much food can make up 2000 calories.

Eating more often:
Instead of eating just breakfast, lunch, and dinner. Have the basic 3 meals per day with a healthy snack between them. This will prevent mid-morning and mid-afternoon raids on the junk food machine and help keep your energy up.

For more in depth information on a Sports Nutrition Lifestyle the following books can provide a wealth of information:
*Nancy Clark's Sports Nutrition Guidebook

*Avery's Sports Nutrition Almanac

*Power Eating by Susan M. Kleiner

Any of these books will give you the information you need to stop supporting the diet industry and shelling over your money once again for a likelihood of 98% chance of failure. Enjoy food and don't let anybody make you afraid of it, food is there for our bodies, it's just the junk food that is bad and there are plenty of healthy alternatives out there that will satisfy any craving.

Josie Anderson is a personal trainer and is the owner of www.weight-loss-program-101.com providing weight loss resources to help with many weight loss goals and newsletter to keep you up to date on the latest in the health and fitness industry.

20 Ways To Lose Weight

2007-06-07T15:43:00.000-07:00

1. Take it one step at a time
Start by paying attention to what you eat. Cut back on fat and sweets and add more fruit and vegetables. After you have that under control, add exercise. If you hate to exercise try it for only 15 minutes a day at first, then a 1/2-hour. Keep in mind that while you are exercising you are burning calories and not eating. Also, it will be easier if you chose an activity that you enjoy.

2. Find a friend
It is always good to have support when you are trying to lose weight. Find a friend who wants to lose weight and compare notes, weigh-in together and maybe even have a contest.

3. Use weights
Working out weights will build muscle and raise your metabolism so you will burn more calories. Also, muscle takes up less space than fat so you will be smaller ( but probably weigh more).

4. Eat fewer carbs
Don't eat as much bread and pasta and you will see a difference.

5. Set a goal
Set a deadline to lose the weight and write it down. For example, ' By Dec 14/04 I will weigh 150 lbs or less'. Put it somewhere you will see it daily.

6. Give up soda
If you drink a soda or 2 a day you are adding empty calories. If you find it hard to stop completely, cut back at first and drink water instead.

7. Grill or boil
Avoid fried meat, grill and use lots of spices. You will get used to it and probably enjoy it more.

8. Don't buy junk food
When you go shopping, don't go on an empty stomach and you will be less likely to buy junk food. Keep your home 'junk food free' so you won't be tempted to indulge.

9. Eat breakfast
Consume most of your calories early in the day and always eat breakfast. Don't eat after 8pm and not only will you avoid those added calories but you will sleep better.

10. Give yourself a treat
When you tell yourself that you can't have something you want it more. Give yourself a treat once a day ( i.e. half a cookie) and you won't feel you are missing out.

11. Use smaller plates
Trick yourself into believing that you are eating more by using a smaller plate.

12. Drink lots of water
Drink water when you are feeling hungry and you will get that 'full' feeling.

13. Don't eat everything on your plate
Many times we eat just because it's there. Pay attention to when you have had enough.

14. Eat five or six meals a day
Eating more frequently will keep you from getting too hungry.

15. Plan your workout sessions
Write your workout sessions in your journal or planner.

16. Stay away from fad diets
Fad diets don't work. If you lose weight fast chances are that you will gain it back ( and more)just as fast. It takes time to put it on and time to take it off.

17. Do several workouts a day
While you are watching TV do crunches and leg lifts.

18. Measure your food
If you decide to have junk food for a snack - be sure to measure and control what you eat.

19. Keep pre-cut vegetables
...and ward off those cravings.

20. Create Good Habits
It is a known fact that when we do something twenty-one times it becomes a habit. Create good eating habits.

Sheila Dicks is a wardrobe and image consultant who teaches women how to look slimmer by dressing to suit their body type. Visit her at www.sheilasfashionsense.com to download a copy of her e-book: Image Makeovers and get How to Build a Wardrobe free.

Exciting Fat Burning Breakthrough

2007-05-30T06:38:00.002-07:00

(Text taken from the site Burn the Fat). Visit it here.

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#Lose fat without drugs. When you mention bodybuilders, some people think of steroids or fat burning drugs. It's sad but true - most pro bodybuilders take them. But the joke's on them. Drugs work, but the results are temporary and the side effects are nasty. The tiny handful of natural bodybuilders who have learned how to use training and nutrition science to alter body composition without drugs are the only people in the world who keep their fat loss and muscle gains permanently. Now you can learn these fat burning secrets from a natural bodybuilding champion who knows from real-world experience exactly how it's done.

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Discover your natural ability to permanent weight loss and healthy living by visiting this site now! Click here.

8 Proven Weight Loss Tips

2007-05-30T06:38:00.001-07:00

There are a lot of "crash" diets out there that promise that you'll drop a considerable amount of weight in days or a week.
I have tried a few of these, and in my experience the weight always comes back on, just as quickly since the weight loss tips given are not something that will work with your body.
One thing you don't want to do if you are actually serious about losing weight is to follow these fad diets and their ridiculous weight loss tips.
After their ineffectiveness has been proven time and again, people will start to wise up to that particular diet, and will head off in search of a new craze.
Lets be honest, people are always searching for new weight loss tips because they want to lose pounds and they want immediate results, but this is just wishful thinking.

To lose weight permanently and effectively it will be a rather slow progress, all depending on your metabolic rate and how much you need to lose.
There are however some proven tried and true weight loss tips for aiding in the weight loss process, and I can make you familiar with them.

Weight Loss Tip 1

Don't skip breakfast. Whatever you do follow this advice, because otherwise you are much more likely in fact prone to binge later in the day.

Weight Loss Tip 2

Don't eat anything for at least an hour before going to bed.

Weight Loss Tip 3

Don't snack while watching TV. It's acceptable to eat a meal while watching television, but never is snacking at this time acceptable.

Weight Loss Tip 4

Substitute fruits like; bananas, watermelon, plums, peaches, and oranges for sugary treats like; cookies and candy.

Weight Loss Tip 5

Substitute honey for sugar, and carob powder for chocolate in all recipes. These taste just as good if not better when used properly.

Weight Loss Tip 6

Eat more vegetables. This can even be enjoyable if you have a good cookbook like Good housekeeping's latest edition.

Weight Loss Tip 7

Avoid unnecessary high calorie foods. Instead of a high calorie salad dressing for instance try cottage cheese or yogurt to improve the salads taste and peel of the pounds.

Weight Loss Tip 8

Exercise at least a half hour each day for five days out of the week. Biking on a stationery bike while reading is a great form of exercise to slim legs.

In conclusion there is nothing stopping you from losing weight except yourself. Get off the "I can't do anything about my weight problem" bandwagon and start dropping pounds today!
For more of Beth's expert advice visit her Website now.

9 Quick Ways To Conquer Cellulite

2007-05-30T06:38:00.000-07:00

In our never ending search for the illusive "Fountain of Youth," nothing strikes a chord like the term "cellulite." Interestingly, the term "cellulite" was first introduced to us by a fashion magazine. That fact is sufficient to generate speculation among opposing sides to this controversial subject.

Cellulite is a term that is used to describe fat deposits under the skin that outwardly give the skin a dimpled, or orange-peel like appearance. Cellulite is most often seen in women because the fat is arranged in large chambers separated by columns of collagen fibers.

There really is no substitute for good, old-fashioned, healthy nutrition and exercise. The tried and true methods do work:
1. Watch your diet.
2. Incorporate fresh and natural foods into your diet.
3. Drink plenty of water to avoid dehydration.
4. Limit the consumption of caffeine and alcohol.
5. Avoid high fat foods.
6. Get plenty of fiber.
7. Quit or cut down on smoking.
8. Avoid medications not necessary to health and well being.
9. Get plenty of exercise.

Following a regimen of good health, nutrition and exercise will rid your body of excess toxins and promote a general state of health that is optimum for pursuing any program for dealing with cellulite.

Lastly, think twice or three times before investing huge amounts of cash for so-called treatments or cures. You are now armed with the most important tool you need on your journey to Conquering Cellulite. That tool is knowledge! Use it wisely!

Tony Newton publishes the popular health and wellnesswebsite - www.1st-for-health.com

With lots of informative articles on low carb diets, hair loss, arthritis pain relief, acne and lots more.

Abs: How To Get A Sexy Six Pack?

2007-05-27T08:22:00.000-07:00

There are many factors responsible for abdominal fat like processed food, refined sugar, lack of exercise etc.
But the following two invisible factors are mainly responsible for abdominal fat deposits.
1)STRESS

2)ALCOHOL

1)STRESS:
Stress has become part of daily life. Job pressure, financial insecurity, problems in personal relations, traffic & pollution all take a heavy toll of our mental well being.
All the above factors combined with continuous negative thinking and not living in the present moment lead to a pressure-cooker environment of the mind
All of us lead a life either in the past or in the future.Your mind either thinks about the past or fantasizes and worries about the past. Nobody lives in the present moment living every moment and enjoying it as it is!
This constant oscillation of the mind from past to present and present to past like a pendulum takes a heavy toll of your mind and body.Stress builds up and ageing becomes accelerated.The efficiency of the body's various fat burning organs becomes very low.

Stress is the main cause of stored toxins in the body. These toxins impair the normal functioning of the various fat burning and excretory organs like thyroid gland, lever, kidney etc.
This results in the body not being able to cope up with even normal pressures exerted at various levels due to heavy work or faulty diet and the net result is obesity and weight gain.
Accumulated stress and anxiety from daily stress full modern living releases a hormone known as cortisole.
Research indicates that Cortisole is the hormone responsible for preferential deposition of fat in the abdominal area.
So if you want a sexy six pack, getting rid of stress is very important.
There are thousands of books on relieving stress and positive thinking. But no book has the exact answer for the varied stressful states of mind.
Your breath has a vital connection with your mind. By concentrating on your breath you can control your wandering mind and bring it to the present moment.
Various breathing techniques, Yogasanas and Pranayamas have the power to expel toxins and stress out of your mind and body and make you more and more centered.
My e-book "Proven weightloss secrets revealed" shows various ways to easily overcome stress and to burn abdominal fat without working for hours in a gym.

2)ALCOHOL:
Alcohol consumption leads to abdominal fat.
Stanford university school of medicine has reported a link between drinking alcohol and abdominal fat.
Recent findings report that alcohol drinkers have atleast twice the hip-waist ratios as compared to non-alcoholics.
Alcohol also seems to make the body burn less fat and favours fat storage and subsequent weight gain.
The main problem with alcohol drinking is that the stomach walls directly absorb alcohol. Since it never reaches intestine, the intestine doesn't give "full" signal to the brain. This causes the person to eat more. It has been observed that you tend to eat at least 400 calories more when you are drunk.
So, to reduce abdominal fat you need to reduce alcohol consumption or at least reduce fat consumption whenever you drink.
Spot reduction of abdominal fat is very difficult because fat melts evenly throughout the body. As such to reduce abdominal fat you must strive to reduce fat all over the body.

Expelling the toxins out of your system and correcting the body's fat burning mechanism can achieve this. Detailed explanation of how to do this has been explained in my e-book.
Alcohol also seems to make the body burn less fat and favours fat storage and subsequent weight gain.
Additionally, doing crunches regularly will help you a great deal in overcoming excess abdominal fat.
You can learn more about the various fat burning secrets in my 5 day free e-mail ecourse by subscribing at: http://www.eweightlosstips.com/weightlossltr.htm

Rajesh Shetty.

Expert in weight loss principles of Ayurveda Medical Science and Author of the Best selling book,"Proven weight loss secrets revealed". http://www.eweightlosstips.com/weightlossltr.htm

7 Ways To Stop Nighttime Snacking In Front Of The Tv

2007-05-23T14:55:00.000-07:00

Stop Being Influenced by Food Ads on TV
There is much in the news today about obesity and you can be assured that the food industry fully intends to place the blame squarely on the individual, despite the fact they spend hundreds of millions of dollars every year in an effort to entice us to buy more and more of their products. Children are especially vulnerable to the advertising for cereals, snack bars, crackers, cookies, candy, and fast foods. Colorful packaging, and now even colorful foods to encourage the little shoppers to badger their parents into buying the "convenient" snack packs for them. "Mommy I want it" is exactly the result advertisers are paying to obtain. They know that many adults will give in to the child's demands, just to "keep the peace."

If you live in modern society, you can't escape advertising. How many times have you been happily minding your own business when suddenly the TV screen flashes a big, juicy, something! Your stomach may start gurgling, your mouth starts watering, and the launch sequence for hunger has begun. Once the countdown starts, nothing can stop the launch into the kitchen, or for the seriously dedicated, out the door to go get something to eat. This can happen only an hour after a big dinner. The ads are designed to do this, and they work well as we prove with our food dollars every day.

Count the Food Ads
Next time you watch TV keep a note pad nearby and make a little hash mark every time you see a commercial that encourages you to eat. You'll also notice there are certain ads that seem to trigger the hunger response more than others. What is it about those ads? Do you start to mentally taste the food? Does it remind you of happy occasions? It can even remind you of unhappy occasions which then drives you to want something to eat because you "deserve" it.

Notice whether it is the people in the ad, the message itself, the words they use, even the background music or scenery? See if you can pin-point what, exactly, it is about the ad that draws you in. Notice what you don't like about ads that simply do not interest you. Play college student and do this as homework, and if you can get your kids to do it with you, all the better.
My son has come to me many times to tell me about something he's seen on TV and now wants me to buy. He gets caught up in the half hour infomercials and becomes so convinced their product is the single best thing, that it's difficult to change his mind.

Evenings are an especially rough time for dieters because of the over abundance of advertising for food. Seeing delicious things to eat can create the sensation of hunger until it becomes a patterned response. Turning on the TV then begins to make you hungry, even without the food cues.

7 Ways to Combat Evening Snacking Habit
1. Mute the commercials or switch to another channel (channel surfers already do this anyway). Not watching or hearing the ad can help enormously. Remember, out of sight, out of mind.
2. Use commercial break time to do housework. You'd be amazed at how much clutter you can clear in three or four minutes, and every hour you get at least four of these breaks.
3. Mute the ads and keep your hands busy until your show comes back on with a project like knitting, reading or finishing that book you've been writing.
4. Start a new business (then you're probably not in front of the TV anyway).
5. Step outside and breath some fresh air for a few minutes.
6. Exercise during the ads. Stand up, sit down, stand up, sit down, do this for a full minute. It's a great leg exercise. Use a kitchen chair rather than the couch to be kinder on your knees.
7. Move to another seat in the room. Sometimes just getting up from your usual spot in the room (the coach, or your favorite chair) and moving to another location can help, so can getting a glass of water. Sometimes it's thirst.

Be Willing to Experiment and You can Overcome the Allure of the Food Ads
The worst thing you can do is simply watch and then attempt to combat your growing desire to eat. Once the idea that you're hungry is planted, it becomes much more difficult to change your mind. Instead stop the idea from occurring in the first place by finding something else to do instead of watching another Burger King commercial.

Advertising only works when we're paying attention, either watching or listening. I've no quarrel with advertisers, I advertise my services too, but watching one hundred ads all featuring food after dinnertime is a bit much for anyone to endure. Food ads are designed for you to simply sit and be mesmerized by the flashing words, snappy slogans, colors and lights. Pay closer attention, or pay none at all, but either way you'll gain a much greater understanding of how advertising influences you.

~~ Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of the free e-book: Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com

Get The Daily Bites: Inspirational Mini Lessons Using EFT and NLP for Ending the Struggle with Weight Loss.

3 Secrets Your Diet Book Wont Tell You

2007-05-21T08:28:00.000-07:00

Are you wondering why you're not losing weight? If you're like me, you've tried every fad diet imaginable, and nothing seems to work - at least not long-term. I've personally tried Weight Watchers (that worked great until my schedule changed and I was no longer able to attend meetings), Atkins (not easy to follow for someone who travels a lot and loves to dine out), and crazy fad diets like the cabbage soup diet, the grapefruit diet, juice fasts, and countless others. I was hungry all the time, and I wasn't able to sustain any substantial weight loss because there are three secrets that NONE of those diets told me.

First, diets don't work, PERIOD. Any plan that's highly restrictive, structured or specialized is unrealistic for long-term maintenance. Plus, any diet that requires you to totally eliminate foods from your diet is a recipe for disaster. Personally, I don't care for chocolate. However, when someone tells me I can't or shouldn't have chocolate, it's amazing how I suddenly crave it! When someone takes away a choice, the average person wants that choice back - even if it didn't mean much when the option was available in the first place. Additionally, most diets don't work for everyone, and you won't know if a diet works unless you try it. Trying many diets without seeing results can lead to "dieter's frustration" which, in many cases, just packs on more pounds.

The second point that most diets fail to mention is that you must eat frequently to regulate your metabolism and burn fat. Extreme low-calorie and tiny "portion-control" diets put your body into starvation mode, which means your body clings to food because it doesn't know when its next meal is coming. This explains how you can actually eat less food and consume less calories, and still not lose any weight. If your diet makes you feel hungry all the time, that's definitely not a good sign. The best nutrition plans require that you eat five or six small meals per day, no more than four hours apart.

Finally, diets are lying to you when they say you must be "patient" and expect to lose only one to two pounds per week. For someone like me, who had fifty pounds to lose, this information was devastating. If you have a lot of weight to lose (50 pounds or more), it is not unhealthy to drop three to five pounds per week, particularly in the beginning. In my experience, the greatest motivator is early results. When you can see the fruit of your efforts, you are much more likely to press onward when the going gets tough. Early results can help you maintain focus and keep your determination alive. An excellent all-natural supplement such as NiteTrim (www.NiteTrimDirect.com) can jump-start your results from other weight-loss efforts. Supplements such as NiteTrim can also help you break through the dreaded "plateaus."

Once I discovered these three secrets, I realized that the best way to get in shape and maintain a healthy body is through proper nutrition, regular exercise and appropriate supplementation. By far the best program I've found is a combination of Bill Phillips' Body for LIFE (www.BodyForLife.com) and NiteTrim (www.NiteTrimDirect.com). Bill Phillips has truly made nutrition simple, effective, and easy to follow. Additionally, the Body for LIFE book provides step-by-step exercise and fitness guidance suitable for anyone, regardless of experience or current fitness level. NiteTrim is an all-natural supplement that effectively burns fat, and the company offers a 30-day free trial supply, as well as a money-back guarantee at www.NiteTrimDirect.com

Amy Grant is an avid fitness enthusiast who enjoys SCUBA diving, photography, and empowering people to achieve their goals.

5 Tips To Use Your Head And Let Go Of That Extra Weight

2007-05-19T01:17:00.001-07:00

Notice, if you would, that every diet out there only tends to address your body, but what about your mind? Think about this. If your head does not have the right image or direction, your diet will tend to fail. So how does one get their head on square?

I have been helping people let go of their weight for over 12 years with my live Personal Weight Workshop - and CD programs. I have 5 tips for letting go of your extra weight that are simple and easy adjustments that take no physical effort whatsoever. What would it feel like to 'reprogram' your mental computer and begin your journey to the New Ideal You - while you are resting or sleeping?

The changes that I have seen over the years by just changing our internal programs have been astounding. I've met many people who felt hopeless and had resigned themselves to an attitude of, "This is just how my life is going to be." Maybe you have met these people as well or maybe you are one of them. Haven't you found that the air around them feels heavy and/or gray? The energy seems to be hidden or non-existent. I have then witnessed these same people change to having a bright feeling and optimistic view of how their life can be with some minor alterations in their thinking. Have you ever been around someone who has that attitude? Have you noticed the energy that surrounds them? Wouldn't it be great to feel that way too? Wouldn't it be wonderful to have people feel that way just by being around you? Below you will find my 5 tips that can help you achieve this. Are you ready to come out of the shadows and open the curtains you have been hiding behind? Then let's get started!

1. You cannot lose weight unless you are a "loser" by nature.
Let's change your internal dialogue right away. Most people don't understand that words have power and the word "loser" just doesn't work for your subconscious mind. When you "lose" something, what is the first thing you focus on? Finding the item you lost! Then you want to go find it! This begins the "yo-yo" effect with your weight. You lose weight and then you eventually gain it back just to prove subconsciously that you are not a "loser" and to fill the void of having something "missing". Mostly, this is done with food. Next time, tell yourself that you are "letting go" of your extra weight and see the difference! "Letting go" implies that you have made a decision that you are done with this thing. You do not want it anymore. I'm sure that you don't want that extra weight so what do you do with something you don't want anymore? You "let go" of it, or "remove it". Or, as my wife says, you "dump it". This was beneficial for her as it reminded her of letting go of something that she wanted out of her life, NOW. Like leftover fish from last week in the refrigerator. DUMP IT!

2. How will you know when you have arrived?
Imagine boarding a plane for Hawaii only to find out that the pilot doesn't know how to get there. Would you stay on that plane? Why then would you start to let go of your weight with no idea how much or when you will arrive at your new self? You must know how much you want to let go of and when you will arrive. I bet there are many of you that have already imagined what you used to look like in those "old jeans". Or if you have always struggled with your weight, you may have imagined and felt those feelings of, "I wish I could look like, ____". This is your journey. Not that celebrity you keep seeing on E!TV or in an US Magazine. Time is progressive, not regressive. Your imagination of how you want to look needs to be in the future, not the past. Forget how you looked at 18! Forget how Angelina Jolie looks! How will you look when you reach your ideal weight? What will it feel like when you fit into those new Seven jeans? How will your spouse, friends, family and strangers respond to you when you reach that goal? Soak up that feeling and then set your time line and the result you desire. A good rule of thumb is 10 lbs. per month.

3. Stop dieting and start living!
Have you ever noticed that the word "Diet" starts with "d-i-e?" I think that all our subconscious minds will have a problem with that program. Diets tend not to work so why continue to follow them? Think of this word, 'diet' and how it makes you feel. Most of you would feel a similar thought to having to do anything you don't "want" to do but think you "have" to do it. Diets generally are also a temporary change. I don't believe that anyone seeking to change their bodies would want it just temporarily, but permanently. So let's not use the word "diet" when referring to your new path. You are changing your thoughts to change your life. Change your lifestyle and behavior so that you can let go of your weight and enjoy your life!

4. Drink water to help flush out those extra pounds.
Coffee, soda and other drinks are not water and water is the only liquid that can truly help your body flush out the extra weight! Focus your attention on having a glass of water in the morning, one for lunch and finally one in early evening before you go to sleep and enjoy how much better you feel. You wouldn't let your car go without the proper fluids, would you? Or, if you have, what happens when you do? It breaks down. The parts begin to wear out. Keep all of your gears wet and fluid. Drink that water. Don't like water? There are many things out there to help you. Not only can you use hypnotherapy to increase that desire, but you can add little things to your water to make it easier to take in. Some people have found adding little things to it can make it enjoyable. Some suggestions are: slices of lemon, lime, orange, cucumber or even sprigs of mint. For some, the temperature of water makes a difference either ice cold or room temperature. Others have a preference of either sipping it or gulping it down. Find out what works best for you.

5. Dump the emotional baggage.
Many people don't realize that a great deal of their weight is from stuffing down emotions and keeping it like baggage. Emotions like anger, hurt, shame, guilt, frustration and fear are just a few that are keeping many people from Becoming their Ideal Selves?. Everyone has their own history of hurts and pains. Are these feelings ever easy to deal with? So what do you do next? Typically, one will "protect" themselves from having "it" happen again. To protect themselves, they will guard themselves emotionally. The way your body responds to this is by building a physical "wall" to aide in the emotional one they've built. This physical wall acts as a pseudo buffer. What ends up happening is a vicious cycle. Your increasing size or weight then creates more emotional baggage. What do you do when your waste baskets start to overflow? I think it's time to empty your wastebaskets. Ready to start a new life? Then let's let go of the old one. What will it take for you to let go and let your ideal self come out?

The contents of this article are copyrighted by Travis Fox, Inc unless otherwise indicated. All rights are reserved by Travis Fox, Inc. Reprint Rights: If material is to be reprinted, it must be appropriately credited and sourced with the author's name, affiliation, and the author's website URL. We ask that we be notified of reprints by email at JFox@travisfox.net

Listserv and Website Rights: If the material is posted on other listservs or on websites, we ask that it include the author, affiliation, and a link back to the TravisFox.net website. We would appreciate knowing about you, so please email us your link!

About the author: Dr. Travis Fox is a noted speaker and lecturer in the field of human development using your mind as the key. In addition to his sell-out seminars, he also has his own line of CDs for order on his website.

For more information on Dr. Fox's programs you can visit his website at www.TravisFox.net or call his offices in Atlanta, Georgia 800-991-1951

7 Keys For Reducing Calories While Eating Out

2007-05-17T15:02:00.000-07:00

Here are seven tips for getting the calories out of restaurant meals while still ordering your favorites.

1. Say NO to Super Sizing. The size you ordered is already too big. Stop super sizing and you'll save money. Better still, order one dinner and ask for an extra plate. Many restaurants will do this for a dollar or two, and it's well worth it. Then share the meal with your friend and you split the cost straight down the middle. Another option is to order from the so called "appetizer" menu. Two people could order three entrees, one dessert and split the whole thing and it's still a ton of food!

2. Skip the Bread and Rolls. Most family restaurants still serve a bread basket with your meal. Unless it's a fresh baked loaf or some really special bread, just skip it. You don't need to fill up on ordinary bread when you're paying good money for a meal. Just ask for it to be taken away if you can't resist, but frankly, you're an adult, you can resist, if you want to. You can simply choose not to put a roll on your plate. Try it, just once and see if you don't walk out of that restaurant feeling strangely powerful.
If you can't skip the rolls, at least skip the butter. That's right. Eat it plain. Whole grain bread is delicious all by itself.

3. Stop Ordering Drinks. Soft drinks are a huge cash cow for restaurants. For pennies they sell you a squirt of syrup and carbonated water and act like they're doing you a big favor by only charging you $1.29 for a giant 64 ounce soda. Start saving those dollars. Especially if you're ordering "to go" skip the drink. If you're eating it there, ask for water, or at least switch to diet drinks. Never drink "fat pop."

4. Slow Down You Eat Too Fast! What's the rush? Take your time, savor the moment, enjoy the flavors. A big part of getting in touch with your hunger signals and learning to eat what really will satisfy is learning to recognize the subtle signs of hunger. You won't know when you're approaching satisfaction if you've gobbled everything down in five minutes. Take a bite then notice how many times do you chew before you start wanting to swallow? Once, twice? Make an effort to chew your food and your body will be much happier. A very large part of digestion begins in your mouth, not to mention you'll get much more pleasure if you let the food linger.

5. Trim Visible Fat and Skin. I know, you really love the skin--of course you do, it tastes good, it should, it's pure fat. Do you want to get leaner, or do you want to eat fat? You choose. I never eat chicken skin and never eat the visible fat hanging off a steak, good taste or no. You have to decide what you want more, the second's worth of pleasure of a yummy taste, or a lifetime of carrying around an extra 40 lbs? I know this is counter to the low carb crowd's belief that fat is good, carbs are evil, but I've maintained an 80 pound weight loss for 18 years without dieting and I don't eat visible fat or skin. Enough said.

6. Ask for a Doggie Bag at the Beginning of Meal. When the food is served, immediately portion off some to take home for tomorrow. Most restaurants in the US serve way too much. There is no law you have to eat it all. Do this frequently and soon you'll find you're getting an extra lunch out of that meal.

7. Read Restaurant Confidential by Michael F. Jacobson and Jayne Hurley, and start checking out how many calories you're really eating. If you eat out frequently and you carry extra weight, then that's probably the problem right there. This little book can help you realize why it seems you don't eat that much yet you can't lose any weight. Hardees recently introduced a new burger that clocks in at just under 1200 calories all by itself! Now that's frightening.
If you really want to get a handle on your weight problem, look first to where you eat, second at what you eat, and third how much you eat. Where, What and How Much? Try these steps choosing one tip at a time, and see how easily you can take some of the calories out of restaurant food.

Kathryn Martyn, Master NLP & EFT Practitioner, Author, Speaker and Weight Loss Coach brings a fresh approach to weight loss. Her step-by-step method works when all else has failed. "It's not about the food, but the mood."Read "Changing Beliefs, Your First Step to Permanent Weight Loss," and get "The Daily Bites: Lessons in Using EFT for Weight Loss" to get started on the path to the body you want www.onemorebite-weightloss.com/getnews.html

7 Excuses For Not Starting Up Your Weight Loss Diet

2007-05-04T06:17:00.000-07:00

Changing habits is one of the most difficult challanges we human beings are facing. This also applies to changing food habits, and especially starting a weight loss diet, when you are used to eating what you want when you want it. When we feel defeated by this challenge it is easy to find excuses for not doing it. I'll discuss 7 common excuses for not starting up or staying on a fitness diet, and give you some tips on what to do to get your mind "on track" again.

1." I simply love good food, I will never be able to carry this diet out!"
There are two points worth commenting on in this statement. If you tell yourself that you will never be able to carry out your fat loss diet, I can almost guarantee you, you won't. What you should tell yourself is: "I definitely will be able to carry out this fat loss diet" and repeat it as often as possible. If you do, your mind will trust you more and more and finally it will know this as the truth.
Who said that you can't eat good food? There are plenty of delicious gourmet foods you can eat while you lose weight and you can eat as much food as you want - but you have to eat it in certain combinations. There are weight loss programs today that pay attention to anybody's needs and preferences and emphasize certain foods as the main ingredients in the diet. Choose a diet for losing weight that fit your preferences and tastes best.

2. "I have tried this many times before and I'm always falling back to my old eating habits before I have reached my weight loss goal. "
So, why not do it right this time? What did you do wrong last time, so you flipped out from your weight loss program? And the time before that? And before that? Do you see a pattern here? Did you use the same excuses? Be aware of what you said to yourself to justify the quitting of your diet. Look at your mistakes in a positive way, learn from them and do not make the same mistake this time.

3. "I will not be able to do my work good enough when I have to starve every day."
If you have been on a diet for losing weight before, you know that this is BS. First, after a few days of little but healthy food - you will feel an increase in your energy. If you exercise in addition, the raise in energy will be even greater.
And which other person but yourself, said that you have to starve? There are fat loss plans out there structured so that you'll never even have the slightest starving feeling during the dieting period. So that is no excuse for omitting your diet at all.

4. "My family and I always go to Sizzler's every sunday - a tradition that we love."
If that is a family tradition you love, there is no reason to stop it. If you chose a high protein diet, you can eat as much grilled meat as you want and even mix it with vegatables and carb substitutes. Or if you prefer fruits and vegatables - stay to these. Anyway, eat whichever combination you want but don't eat so much -especially of foods high in fat and sugar. If this is the only "freak-out" per week, go to Sizzler's, MacDonald's, Golden Coral or wherever, and eat as much as you want. But stay on the diet the rest of the week, and you'll still lose weight.

5. "I love to take a glass or two of cold beer when I'm sitting in the garden after dinner."
Do it, but not every day. If you limit it to let's say twice a week, you're on the safe side; You will still lose weight if you stay on your diet, even with a few glasses of beer, wine or brandy per week. So, don't use this argument for an excuse not to begin to lose excess fat.

6. "I travel much in my job, and have to stay in hotels and eat the hotel's food."
Most hotels will give you the food you order. If you stay on a low fat diet, order low fat food or choose food low in fat from the buffet. The same with low carb diets; order meat, fish, low carb vegetables and even carbohydrate substitutes. So, if you really want to lose weight, the hotel and traveling life is no valid excuse for omitting your weight loss.

7. "Many fat people seem to be very happy - why can't I just be happy with who I am?"
Maybe you can. The question you have to ask yourself is: Am I happy with myself now? If you can answer an honest "yes" to this question, stay away from weight loss diets. If your answer is "no", then find a diet among the arsenal of different types of diets offered today, that fits your needs and preferences best.
The selection of diets has never been bigger or more varied than today, so you can find one that fits you and your needs perfectly.

Terje Brooks Ellingsen is a writer and internet marketer. He runs the website 11-Weight-Loss.net. Terje enjoys to give advice and help people with slim fast programs and other weight loss products

7 Part Plan To Beating Childhood Obesity

2007-04-28T07:32:00.000-07:00

Everyone from politicians to parents is talking about fighting the war against childhood flab. It is odd that in relatively wealthy countries such as the US and Australia improving children's health, weight and fitness should be a problem but it appears to be a sticking point with many.

Childhood obesity in a developed country like Australia and the United States is essentially a lifestyle issue. Children are overweight because they eat inappropriate amounts and types of food and they don't exercise enough. To put it simply many children are stacking on the weight because calorie intake is higher than calories burned.

Children's lifestyles are generally a reflection of those who raise them so parents need to figure heavily in any strategies put forward to improve the health and wellbeing of the next generation.
The trouble is many parents have grown accustomed to outsourcing those hard to deal with issues such as sexuality and drug education to schools and other agencies. Children' health and well-being is an issue that parents should take prime responsibility for. Parents can beat childhood obesity rather than leave it up to schools to fix or politicians to meddle with.

Here is a simple, fool-proof lifestyle plan that parents can adopt to ensure their children grow up healthy and fit rather than overweight and unhealthy:
1. Limit the amount of children's television, computer and electronic games usage to a maximum of two hours a day. Very little physical exertion is needed to watch TV or use other electronic equipment so for the sake of fitness their use of these needs to be limited. Send children outside, suggest they walk or ride to a friend's house or even suggest they have a friend or four over to play. One third of Australian children would prefer to play computer games than play outside so parents may have to be assertive and, at times, over-zealous but so be it.

2. Children walk or ride a bike to school each day. Recent Roy Morgan research revealed that 60 per cent of Australian 6 - 13 year olds would like to walk to school but only 30 per cent actually do. Most children would get their required minimum two hours of exercise a week by walking or riding their bikes to school. This may mean that parents may have to walk to school with younger children or ensure they are adequately supervised. Bike riding is not safe for every child but more bike tracks in the vicinity of schools would be a great start.

3. Keep unhealthy food out of the trolley and include more fruit. This may be stating the bleeding obvious but as keepers of the family purse parents have the main stake in what food goes in and what stays out of the shopping trolley. It seems that parents are on the right track as more Australian children eat fruit after school than sweet biscuits but even so the number of fruit eaters can do with a boost. Only 43 per cent of Australian children eat fruit after school so more fruit could be a good place to start.

4. Serve healthy meals at the table on a regular basis. The humble ritual that sees adults and children who are related to each other breaking bread together on a daily or at least regular basis has a lot going for it. Far from being a refuelling stop mealtime is an opportunity for everyone to catch up and to share good healthy, well-prepared food. True, busyness of life get in the way of this healthy ritual but it is about getting our priorities right.

5. Parents play with their children or join them in a physical activity. The family that plays together stays thin together could well be the motto of our times. It should be easy for adults to sell their children on the virtues of playing physical games outside as play comes before work in most children's dictionaries. Fathers tend to be the kings of play but work and other lifestyle factors can get in the way.

6. Encourage children to be involved in at least one organised physical activity each week. Some parents may need to be insistent but 88 per cent of Australian children say they enjoy sport so getting children motivated for physical activity shouldn't be hard. There is no shortage of options for children these days as there are activities and sports that cater of a diverse range of interests, abilities and body types.

7. Parents model a healthy lifestyle. Do as I do not as I say is the idea here. It is little use parents telling their kids to go out and play as they tuck into their second wine or they slump into the couch. Modelling is the most important tool in the armoury if we want children to develop sustained healthy eating and exercise habits. For the record, a healthy lifestyle is one where people talk to each other (ideal for emotional well-being), one where food and alcohol intake occurs in moderation and physical activity is a natural part of the day.

This plan has a great deal going for it. It is cost-free, easy to use and places the responsibility where it lay - with parents. It also has the added bonus of promoting healthy relationships as if they follow this plan parents and kids should spend more time together which can't be a bad thing.

For further ideas to help you raise happy children and resilient teenagers visit www.parentingideas.com.au . While you are there subscribe to Happy Kids newsletter and receive a free report - Seven ways to beat sibling rivalry.

Michael Grose is Australia's leading parenting educator. He is the author of six books and gives over 100 presentations a year and appears regularly on television, radio and in print.

For further ideas to help you raise happy children and resilient teenagers visit www.parentingideas.com.au. While you are there subscribe to Happy Kids newsletter and receive a free report Seven ways to beat sibling rivalry.

3 Surprising Statistics About Our Weight

2007-04-27T06:12:00.000-07:00

To say that Americans are obsessed with dieting is an understatement! Pick up any magazine, tune-in or turn-on any source of advertising and you're bombarded with the latest diet schemes and food fads. More often than not, they are endorsed by some familiar Hollywood celebrity, or promoted using some other cleaver technique.

It's no mystery that the weight-loss industry has built a thriving empire. In America, for example, we spend about 35 billion dollars every year on an assortment of weight loss products and plans. In addition, we spend another 79 billion dollars for medication, hospitalization, and doctors to treat obesity-related problems. Even with this, the obesity epidemic continues to spread. Sadly, we have become the heaviest generation in our Nation's history.

The National Center for Health Statistics reports that we have some very good reasons to be concerned about our weight-gain. Americans, for example are packing-on the pounds faster than ever before and weight-related medical problems are taking center stage. Diseases like heart disease, diabetes and yes... even certain forms of cancer have all been linked to obesity.

Here are a few of the surprising statistics about our weight:
- A whopping 64 percent of U.S. adults are either overweight or obese. That's up approximately 8 percent from overweight estimates obtained in a 1988 report.
- The percent of children who are overweight is also continuing to increase. Among children and teens ages 6-19, 15 percent or almost 9 million are overweight. That's triple what the rate was in 1980!
- Nearly one-third of all adults are now classified as obese. At present, 31 percent of adults 20 years of age and over or nearly 59 million people have a body mass index (BMI) of 30 or greater, compared with 23 percent in 1994.
(The BMI is a number that shows body weight adjusted for height. For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of 25.0 - 29.9 is overweight and 30.0 or above, is considered obese.)
Modern life both at home and at work has come to revolve around moving from one "seated" position to another: whether it's television, computers, remote controls, or automobiles, we seem to be broadening the scope of our inactive endeavors.
At times, life seems to have gotten almost too easy! For entertainment, we can now just sit-down, dial-up our favorite TV program or DVD movie and enjoy hours of uninterrupted entertainment...
And all those simple calorie burning activities that were once a normal part of our daily routine not so long ago? Long gone! You know the ones I'm talking about... activities like climbing stairs instead of using escalators and elevators. Or, pushing a lawnmower instead of riding around on a garden tractor. And what about that daily walk to school? Now, our kids complain when the school bus happens to be a few minutes late getting to the busstop!
Along with the convenience of our affluent lifestyle and reduction in energy expenditure, have come changes in our diet. We are now consuming more calorie rich and nutrient deficient foods than ever before.

Here are a few examples of what we were eating in the 1970's compared to our diet today (information is taken from a recent U.S. Department of Agriculture survey):
- We are currently eating more grain products, but almost all of them are refined grains (white bread, etc.). Grain consumption has jumped 45 percent since the 1970s, from 138 pounds of grains per person per year to 200 pounds! Only 2 percent of the wheatflour is consumed as whole wheat.
- Our consumption of fruits and vegetables has increased, but only because the U.S.D.A. includes French fries and potato chips as a vegetable. Potato products account for almost a third of our"produce" choices.
- We're drinking less milk, but we've more than doubled our cheese intake. Cheese now outranks meat as the number one source of saturated fat in our diets.
- We've cut back on red meat, but have more than made up for the loss by increasing our intake of chicken (battered and fried), so that overall, we're eating 13 pounds more meat today than we did back in the 1970s.
- We're drinking three times more carbonated soft drinks than milk, compared to the 1970's, when milk consumption was twice that of pop.
- We use 25 percent less butter, but pour twice as much vegetable oil on our food and salads, so our total added fat intake has increased 32 percent.
- Sugar consumption has been another cause of our expanding waistlines. Sugar intake is simply off the charts. According tothe U.S. Department of Agriculture, people are consuming roughly twice the amount of sugar they need each day, about 20 teaspoons on a 2000 calorie/day diet. The added sugar is found mostly in junk foods, such as pop, cake, and cookies.
- In 1978, the government found that sugars constituted only 11 percent of the average person's calories. Now, this number has ballooned to 16 percent for the average American adult and as much as 20 percent for American teenagers.
The days of the wholesome family dinners so near and dear to our hearts, where we all sat around the kitchen table to discuss events of the day, are now a part of our sentimental past. They have been replaced by our cravings for take-out and fast-food. We have gradually come to accept that it's "OK" to sacrifice healthy foods for the sake of convenience and that larger serving portions mean better value.
And, since I have been throwing-out statistics, here's one more: Americans are consuming about 300 more calories each day than we did twenty years ago. We should actually be eating less because of our decreased activity level, but instead are doing the opposite!

Decide TODAY that healthy eating and exercise habits will become a permanent part of your life! Begin to explore your values and thoughts and other areas of your life where change may be required, and then take action. Begin slowly, but deliberately to make improvements in the areas you identify. And remember, it has taken a very long time to develop your habits, and it will take some time to undo them - so be patient!

The information contained in this article is for educational purposes only and is not intended to medically diagnose, treat or cure any disease. Consult a health care practitioner before beginning any health care program.

Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.

7 Little Known Facts About Cellulite

2007-04-26T05:52:00.000-07:00

Cellulite is a condition for which cures are commonly sought. The lumpy, rippled skin which typically appears in the thighs and buttocks area known as cellulite is typically associated with a weight problem; however an individual need not be overweight to have cellulite. The condition is caused by water retention and circulatory problems that may have resulted from a variety of factors including hormones.

A weakening of the connective tissue located just beneath the skin can also result in cellulite. Although cellulite has been known to occur in men, it is much more typical in women.
Millions of dollars are spent each year on cellulite treatment creams and other types of products to eradicate cellulite, a condition that is considered to be unattractive and believed by many women to be a rare condition. In truth, most women have cellulite and it actually begins to form just after puberty hits. The degree of cellulite varies, but more than 90 percent of all women have it to some degree.

So, if all women have it, is there anything you can do about it? Many people fail to do anything about their cellulite because they believe there is either nothing they can do about it or that it's simply fat. The truth is that it isn't fat that there are actually number of steps that women can take to prevent and reduce the appearance of cellulite.

The most important step women who are concerned about cellulite can take to reduce and prevent its appearance, is to eat a healthy, well balanced diet that is low in fat. Women who do this from an early age, and maintain such a diet, are shown to have far less problems with cellulite than women who do not. Exercise helps to keep the body toned and promotes good circulation, another key step in fighting cellulite.

Finally, the benefits of drinking plenty of water have been touted for many health conditions and cellulite is no different. The main purpose of cellulite is to wash away toxins within your body which can help to increase circulation, thus preventing and reducing cellulite.

It has been suggested the genetics as well as the surge of hormones that many women face, may also be among the causes for cellulite development. While there is nothing you can do about your genetics, and little you can do about your hormones, fighting cellulite by living a healthy lifestyle has been shown to produce amazing results.

Studies also indicate that cutting down or quitting smoking altogether can also provide an improvement in the appearance of cellulite. This is mainly due to the fact that smoking causes damage to small blood vessels, which increases the risk for cellulite.

It's important to keep in mind that while many of the cellulite products on the market today are effective, they can only provide optimal results when combined with a healthy diet and exercise regimen. A gentle skin massage in the areas affected by cellulite can also be beneficial in restoring circulation and reducing the appearance of cellulite.

Emily Clark is editor at Lifestyle Health News and Medical Health News where you can find the most up-to-date advice and information on many medical, health and lifestyle topics.

6 Simple Steps To Lifelong Weight Loss

2007-04-23T05:43:00.000-07:00

If You are sick of losing the same weight over and over, and feeling like a failure because your last "diet" didn't work, try these tips to not only lose weight, but lose it for good. I have watched hundreds of clients over the years and almost without exception, those that lose their weight once and for all have these six basic habits as a part of their lives.

1. Keep a food diary
For at least five days and up to a week, keep a pen and paper handy and write down everything you eat, how much, where and when you ate it and who you ate with. Try to write it down as you eat it. Most people find that when they try to remember everything at the end of the day, they leave something out. I have also had clients tell me that they didn't eat something because they knew they were going to have to write it down. Be completely honest with yourself. You don't need to show anyone the results, but most will be very surprised by them. Particular environments and people can often trigger certain eating behaviors that are readily apparent when you use a food log.

2. Don't eat too little
Very low calorie diets will, in the short term, help you lose weight but they're extremely difficult to maintain. You'll gradually become tired and irritable, lack the energy to exercise, and people won't want to eat with you because the long list of 'taboo' foods renders restaurant menus, and even family meals at home, unsuitable for your overly strict diet. For a more detailed description of the effects of low calorie diets click here.

3. Neither feast nor fast - They weren't kidding when they said "breakfast is the most important meal of the day." Studies show that those who skip the first meal, end up eating more total calories throughout the day and tend to make less healthy choices. Try to eat at least 3 meals a day. Optimally you should spread your calories throughout 6 small meals per day. This will keep your metabolism bustling and your blood sugar level even to help avoid binging.

4. Freshness Counts - The packaging and processing generally found in "convenience" foods generally reduce the nutrient values of foods and substantially raise the caloric content. The American Dietetic Association recommends at least 3 - 5 servings from the fruit and vegetable group per day. No time to prepare "home made" meals? Try preparing in bulk on the weekends to make healthy choices readily available. Cut up a large bowl of fresh fruit, (1c = 1 serving) or pre make a large bowl of salad or cut up veggies. I usually prepare a weeks worth of chicken or pork so I can quickly reheat it and add it to any recipe.

5. Hydrate your way to quicker weight loss
Drink water ahead of coffee, tea, or soft drinks. Including the 'hidden' water we consume in food, we need 64 oz. per day. More is recommended to counteract the dehydration caused by caffeinated beverages and intense exercise or excessive heat.
How much do we need to drink? In general you should be drinking enough water per day so that your urine is nearly clear.

6. Eat less, exercise more
The great thing about food diaries is they show you where you can cut the number of "extra" (calories). Many people eat out of habit when they are not even hungry. You may also need to make dietary changes if you begin or increase the intensity of a fitness program.
I know, you are going to say, "I don't have time because ...(insert your favorite excuse here). Ask yourself this..."how much more energy will I have when I am not carrying around this extra _____ pounds? How many more things will I enjoy and feel good while doing when I am in a fit healthy body? Is it worth a few minutes a day to incorporate these simple habits into your day?

About The Author

Article by Dianne Villano. Dianne is a personal fitness instructor certified through the National Academy of Sports Medicine with over 17 years experience. Dianne specializes in weight loss programs and programs for beginners. For more articles or free fitness tools visit www.custombodiestampabay.com

3 Day Diet -- Make Believe Diet Plans

2007-04-20T14:34:00.000-07:00

The 3 day diet mixes certain types of foods that supposedly react in a specific way to increase your metabolic rate. Apparently, you'll burn fat at a higher rate than usual, but be careful and don't abuse the power of the diet's reaction.

This reaction is so powerful that the 3 day diet can only last 3 days, beyond which the author can't be held responsible for what might happen to you. The power of this reaction must be respected and should be followed by taking four to five days off.
When on the diet, you must follow the proportions exactly as stated by the author. If you don't follow the exact proportions, you will spontaneously combust and miss out on your new, thin body.

The 3 Day Diet Menu
Breakfast on the first day begins with coffee (no sugar), one half a grapefruit, and a piece of toast with 1 Tbsp peanut butter.
For lunch, you are allowed a can of tuna, a piece of toast, and black coffee.
Dinner consists of 3 ounces of chicken or lean meat, a cup of green beans, one cup of carrots, one apple, and one cup of regular vanilla ice cream.
The other two days of the diet are exactly the same as the first day, even though the menus are different. One specific change is recommended on Day 2. Eat two beef franks for dinner in place of three ounces of lean meat. The science supporting this change is apparently a very big secret and the author refuses to reveal it.
The 3 day diet claims that you can lose 10 pounds in 3 days. Whether or not you actually lose 10 pounds is not important, how could it be? The 3 day diet doesn't exist. It's all make believe! Is there any other conclusion to make?

Make A Better Decision
The 3 day diet is a bad fad. The powerful reaction, caused by certain food combinations, is exploitation at its best. Who wouldn't be tempted to buy a new weight loss product proven to dramatically reduce your weight and improve your health?
Can the 3 day diet cause weight loss? Absolutely! Simple calorie restriction will take off the pounds. The 3 day diet is nothing more than severe calorie restriction over a very short period of time. Followers of the diet will soon start asking for refunds!
Severe calorie restriction causes Diet Shock , a state of energy conservation to protect against starvation. Your metabolism drops drastically followed by weight regain.
Another downside to the 3 day diet is the restriction on carbohydrates. Low carbohydrate diets primarily lose water weight. As soon as the dieter goes back to eating a normal diet and consuming a normal amount of carbohydrate, this water weight will be gained back.

The 3 day diet will cause you to gain weight, not lose it. Excellent information can be found in my Healthy Weight Loss Page. The URL is in the author bio section.
To Healthy Living!

Michael A. Smith, MDChief Medical COnsultantDiet Basics Website. Dr. Smith is the Chief Medical Consultant for Diet Basics, a content based weight loss website dedictated to all dieters. To view his page referrenced in the article, use this link... Healthy Weight Loss

3 Ways Going With The Flow Will Make You Fat - And What To Do About It!

2007-04-18T07:46:00.000-07:00

Wanna know the truth? If you're going to be slim, you're going to have to swim against the current. You're going to have to take charge of your body and make your own decisions-cause if you go with the flow today, I guarantee that you're going to be fat.

Here are 3 reasons why:
#1) Rampant Portion Sizes
'Supersize it', 'Biggie Fries', 'Value Meal', 'Super Big Gulp' - phrases that we use so commonly, it's hard to believe that we'd have to explain what they mean to someone from another era.
Restaurants have blown their portion sizes so big in the name of providing 'value' that one meal could feed a small soccer team. Considering that your stomach is roughly the size of your fist (but thank goodness it stretches!), the portion sizes you get today in the average restaurant could probably fill 5 or more stomachs.
But we're told to get our money's worth right? So go ahead and eat up. That way you can spend your money going to the doctor for obesity related health problems later. That's truly getting your money's worth!

#2) Diet as Religion
Diets boast a stellar 2-5% success rate (that's a 98% FAILURE rate by the way). And yet if an alien landed in North America, he (or she) would be convinced that our society must be built on the value of dieting.
Billboards, magazines, books, television shows, ads, even restaurant menus-everywhere you look you're inundated with the latest diet, diet food or diet plan. Diets are touted as the ONLY solution to weight loss.
We have more diets on the market now than ever before. We have more people on a diet now than ever before ? and yet we continue to get fatter?is there ANY POSSIBLE connection here?

#3) Escalator Generation
Go with the flow and you'll enjoy a multitude of worldly conveniences. You can microwave your dinner in 5 minutes, load your dishwasher in 2 and pay the dog walker in 1. You don't have to walk to the store - just hop in the car. Your kids don't have to go swimming - they've got a new Xbox game. Don't bother taking the stairs because there's an elevator.
You can sit at a desk for long hours without even getting up from your chair. And when you do come home from work - you have the luxury of flopping on the couch and watching 'Friends' while eating takeout.
Go with the flow my friend and you'll expend less energy while eating more. Oh - and you'll also be told that taking a pill is the only way to solve the problem of your ever-increasing waistline.
One of the best photographs I ever saw was of the front of a gym. There was a staircase leading up to the gym with an escalator beside it. And you guessed it - people were taking the escalator UP to the gym! The only guy on the stairs was walking DOWN them. That pretty much sums up the problem.

Unfortunately, if you go with the flow in our world today, chances are very high that you're going to get fat. BUT by knowing what you're up against, you can take steps to go against the flow. By taking a stand, taking charge and making positive choices for your body - you can live slim and healthy in a world skewed towards weight gain.

Discover how to lose weight WITHOUT diets, drugs or surgery. There IS an easier way. To learn the secrets of the masters click here: www.weightmasterycoach.com

3 Guilt Free Fat Burning Food After Dinner Snacks

2007-04-13T09:23:00.000-07:00

Want an after dinner snack? Jealously watching your family consume full-fat ice-cream, biscuits and cakes as you're reading this, and feeling left out? Then try these delicious alternatives, designed not to limit your calorie intake, but to be satisfying, providing nutrient-rich and low energy dense food.

Fat Burning Snack Idea No. 1: 1 handful of strawberries in a bowl topped with a serving of low fat fruit yogurt.
Substituting low fat yogurt for ice-cream is a good way to cut your saturated fat intake, as some yogurts have less saturated fat than ice-cream. It is also a source of calcium, and your body's absorption of calcium peaks just before going to bed.

Fat Burning Snack Idea No. 2: Make yourself some low fat, low sugar (use dried fruit instead of sugar to sweeten) bran muffins through the day or on the weekends. Throw some nuts in as well.
Freeze them down and get one out at night when everyone else is having cakes or snacks. Eat them with a nice warmed cup of plain low fat milk.
If you're not consuming your 30 grams of fiber each day, the extra fiber from the bran will help get things moving making this a good choice for an after dinner snack.

Fat Burning Snack Idea No. 3: Buy Yourself Some Biscuits But Do Your Homework - Look In Your Local Health Food Store.
Read the nutrition panels and look for brands that contain low levels of sugar, total fat, saturated fat and sodium. A biscuit that contains low levels of fat, but high amounts of sugar will not achieve your end of consuming less calories per gram of food, so make sure the biscuit is both low in fat and sugars.
Also look for the lowest levels of sodium that you can find in a biscuit. Many overweight people also have high blood pressure If you're one of these people, this may be something you watch already when shopping.
Having encouraged you to buy a healthier biscuit, this snack should still only be an occasional snack and should not be used as an everyday treat.
So the moral to the story is to do as the Romans do, but leave out the saturated fat, added sugar, and sodium and give your body fat burning food with nutrients it can't live without some of which are calcium and fiber.

Want more information about fat burning foods, research, recipes, or just test your knowledge, then visit Savvy Fat Burning Foods
Copyright @ 2005 Jenny Mathers All Rights Reserved.
Date Written: 28th April 2005

5 Surefire Ways To Weight Management

2007-04-11T08:22:00.000-07:00

You have finally decided to tackle weight management and lose that pesky weight but you still don't know where to start. Sometimes it is tougher to get started than to keep going! Before you do, there are a few things to think about first.

1. How much weight do you want to lose? First, if you are overweight, a loss of 5 to 15 percent of your body weight may improve many of the problems linked to being overweight, such as diabetes and high blood pressure. The American Dietetic Association suggests weight management goals be based on achieving the best weight possible in the context of overall health. Achieving an ideal Body Mass Index is not always realistic or desirable.

2. You Don't Have To Lose It All Today. There is a temptation to take drastic measures to lose lots of weight quickly. This is a huge mistake. If you lose weight too fast, you are likely to lose muscle rather than fat and also increase your chances of developing other health issues such as gout and gallbladder problems. Try and think about your weight loss as a process. Take it one pound at a time. This should keep you from feeling so overwhelmed.

3. Come up with a plan to prevent Stress Eating. According to research, yo-yo dieters tend to turn to food for comfort. (When you inhale a bag of chips after a fight with your boyfriend or coworker, you're using foods to cope with your stress.) Successful weight managent means finding ways to address the problem directly. Stress can make weight loss difficult. Finding ways to outsmart it is the key. But you can OVERCOME IT...Ask yourself whats driving your emotions. Are you tired? Emotional? Anxious? Once you find out what the cause is, you can come up with another way to release it without stuffing your face with junk. Try taking a walk, writing in a journal or take a bath. Trying stress- reducing activities such as meditation can serve as a preventative measure as well.

4. Have Fun. Weight management is not about forcing yourself through a diet. Most successful people say they feel great! They give themselves the ok to have something they want. That way they do not feel like they are giving up all their favorite foods. Focus on the positive changes and how you feel. Instead of saying "I can't have that", figure out how you can fit it into your diet.
Give yourself non-food rewards. Buy yourself something nice. New jeans, that massage you have been wanting. Buy yourself some great workout gear that will motivate you.

5. Figure out your emotional reason for staying on track. Make a list of all the reasons you want to lose weight. I don't mean saying because you want to look hot in a bikini. I am talking about picturing yourself feeling uncomfortable in a bikini, but uncomfortable in your clothes! What makes you shudder when you think about staying the way you are?
Think about all these while deciding to make a change. Just remember, YOU CAN DO IT! IT IS ATTAINABLE! Believe in yourself and you can reach your goal of weight management and weight loss.
Happy Weight Loss!

Jody Branch is owner of Online-weight-loss-resources.com. She is an expert author in the field of weight loss and fitness.

5 Easy Weight Loss Tips You Can Use Right Now

2007-04-06T06:55:00.000-07:00

Sometimes, just the thought of starting on a diet and fitness regimen can be so overwhelming, we stop before we even give it a shot. Let's not be overwhelmed then, OK? Instead, let's look at 5 easy ways you can start down the path to a slimmer, lighter you.

1. If you have a sitting job, stand up and stretch yourself every half an hour. Most of the jobs today are indeed sitting jobs that are in one word sedentary. This is especially true for those who sit and punch away at the keyboard or toy with the mouse all day long.
So if you have such a job, make it a point to get up at least every half an hour and stretch yourself.
2. Stop being a couch potato. It is the easiest thing in the world to become a couch potato. You know what we are talking about don't you? That shapeless thing that sits or reclines on a shapeless chair in front of the television and thoughtlessly munches away at something fried!
If you are inclined to become a promising old couch potato, break the habit, cut at the very root of the vine. And you want to know what is the best way for that? Take away that favorite chair of yours. In fact, it would be a very good idea if you could keep a chair that isn't too comfortable in front of the TV.
3. Eat only when you are hungry. Some of us have the tendency to eat whenever we see food. We use parties as an excuse to stuff ourselves. Understand that the effect of a whole week of dieting can be wasted by just one day's party food. Whenever you are offered something to eat do not decline it completely bit just break of a nibble so that you appear to mind your manners and at the same time can watch your diet.
4.When you decide it's time to start working out, start slowly and don't get discouraged if you don't achieve your fitness goals after the first week. Many people make this mistake. They feel that if they really push their bodies they can lose more weight in a couple of workouts. This is a very serious thing in fact.
If you try to push your body too much in the first few goes, you are likely to end up with sprained joints, a sore back and even torn ligaments. The rule to be followed here is slow and steady wins the race.
5. Finally, I would like to let you in on a easy fitness secret. As it is I understand that most of us tend to put on weight particularly in the mid section, right. It is the tummy that seems to have a mind of its own. Well I will tell you a sure shot method to reduce the flab around the waist line. Mind you this doesn't hold true for postpregnancy tummies. This is what you have to do.
Breathe in air as strongly as you can and as you do so, tuck in your tummy as much as you can. Hold it like this for a few seconds and then slowly release your breath taking care not to let out your tummy. Try to keep breathing like this at least fifty or sixty times in a day.
In fact breathe like this whenever you can remember to do so. After the first day, you should feel the muscles of your stomach tightening each time you do this. Then you know that you are on the right track.If you practice this without fail for 20 days, at the end of the twentieth day, you will have lost at least an inch!

James B. Allen is the publisher of Power Living Press. He invites you to come learn more about living a healthier,wealthier, more beautiful and more powerful life TODAY by visiting:
www.PowerLivingPress.com

5-step Weight Loss Program For Permanent Weight Loss

2007-04-04T12:22:00.000-07:00

Every Journey Worth Taking Begins with a Single StepHere are five easy steps to gain control of your weight loss efforts. Start at the beginning, then take small steps, each and every day and you'll climb that mountain.

STEP 1: State What You Want Now
"I want to lose 50 pounds."
Is that achievable in the next month? If not, break it down into smaller mini-goals. "I want to lose 5 pounds this month."
What other ways can you say what you want, besides wanting to lose some weight?
"I want to step on the scale and see (state a number) pounds (remember, keep it something you can achieve in one month).
"I want to feel my pants getting looser."
"I want to see myself in the mirror wearing last year's bathing suit and it fits."
"I want to notice my clothes are getting too big for me."
"I want to easily bend over and touch my toes."
"I want to get up from a seated position, easily and gracefully."
Those are positive goals. Focus on what you want. How you want to feel, what you want to experience.

STEP 2: Make A Plan
Get out your weekly calendar and start with eating less (portion control), eating more (healthier foods), or eating differently in some way.

STEP 3: Consider Exercise
Adding regular exercise helps more than anything else because the more active you become the more calories you burn, and if you build muscle, the more calories you'll burn at rest. What, when, how often? Do you need equipment, books, tapes or can you just get started and gather the other ingredients as you go?
Write it all out. Your plan should include which days of the week and at what time. Don't make the mistake of trying to decide you'll exercise every day. You're not likely to stick to a plan that doesn't have build-in off days. Make it easy at first. You can always add more later.

STEP 4: Decide Whether Your Plan Is Workable For You
Take a look at your plan and decide whether it's possible. If not, make changes until it is.
Start by listing each item, and then asking yourself how will you achieve this?
1. I want to eat less quantity. I'll achieve this by having half or three-quarters of the amount I usually have. See if that is sufficient. Keep a food diary for one week, religiously writing down everything that goes in your mouth.
2. I want to eat more healthier foods. I'll achieve this by adding more fruits and vegetables for snacks, so when I'm hungry, or think I'm hungry an apple or some carrots might be my snack of choice. This has the added benefit of more nutrition.
3. I want to eat differently. I'll achieve this by paying more attention while eating. Turn off distractions. Think of each bite as a separate event. Write down what I'm tasting and see what I notice now that I never noticed before? Different smells, sights, textures, and subtle tastes. I'll make an effort to really chew each bite at least 10 times.
4. I want to add some exercise. I'll achieve this by getting a book either at the library or a store, get a free pass to my closest gym, talk to friends, borrow exercise tapes. Find exercises I can do in front of the TV at first, or on the floor in my bedroom when I first get up or whatever works. No matter if others see me, I don't care. Start slowly, after the first few weeks, add more if I'm ready.

Close your eyes and imagine your plan.
If you chose getting up an hour earlier, can you see yourself doing it? Does it fit? Are you a night person? If so, an early morning workout probably won't pan out - stick to midday or evening workouts. Find what fits for you.

STEP 5: Set Up Plan A And Determine What You Need To Get Started
Plan A: I need a small notebook I can carry with me for keeping track of daily foods (this is only needed for a week or two to get an idea of what I'm eating).
Need monthly calendar to track my exercise minutes, even if it's only 10 minutes this month and 20 next, that's progress. You are after progress, not perfection. There is no such thing as perfection.
Visit library or order book online for using bodyweight for exercises. Pushups, crunches, etc., can be done without any extra equipment.
Buy healthy foods to have on hand such as fruits, cut up vegetables. Make dinner at least twice a week and freeze leftovers into ready-to-eat frozen meals.
Purchase or order supplements, protein powders, etc., if I want them.

Putting It All Together
Start working your plan. Don't wait for the next full-moon or some other arbitrary starting date. Just get started. The sooner you start, the sooner you begin to see results.
If you use EFT (Emotional Freedom Technique), do it at least three times a day. It only takes a couple of minutes and you can do it while you do other things, so get it done. Check in with your list of behaviors you'd like to change, and then work on one issue each week or until it becomes a non-issue, then move to the next.

You might start with frustration that things aren't happening fast enough:
Example EFT statements:
"Even though I'm frustrated by all these instructions, I deeply and completely accept myself."
"Even though I don't want it to take so much effort, I deeply and completely accept myself"
"Even though I hate all this and just want to wake up skinny, I deeply and completely accept myself."
No matter what, if you are putting attention on this process, then you are making progress. It doesn't matter if you keep to your plan exactly. What does matter is that you make a plan at all.
If you make a small effort every day you'll find that some days will be better than others, and that's okay. It's easy to forget, and fall back into our usual patterns which is why keeping a notebook handy helps keep you on track. So does scheduling your workout time just like you would any appointment, and then keeping it.

The point is not to be perfect--the point is to take action.
You can use a grading system, such as one point for achieving each item on your list, and tallying the points at the end of the week. You could also color in the squares on the calendar, so when you achieve what you planned, you color it in, but if you didn't achieve what you planned, you don't color it in. That way you can see at a glance how often the calendar is colored, how many squares are missing, etc. You can also see as months go by how you are improving. Having a visual display of your progress can help keep you on track. Remember, expect to be less than perfect in the beginning.

If the idea that you won't be perfect is all it takes to keep you on a really strict path at first, that's fine, but be aware you'll likely slip a time or two in the following weeks. Think of it as nothing more than a learning experience, and go ahead to see if you can prove me wrong. That would be great. Just no matter what, no matter if it's been a week since you did anything on your list, it does not matter; just pick up where you left off and start again.

Small Changes Equal Big Results
There are 365 days in a year. If you achieved your goals on 200 of them this year, wouldn't that be an improvement over last year? As you improve, your weight will fall. That's how it works. That's why people who achieve their best weight and maintain it have learned how to stay "on plan" than "off plan." Eventually you don't really think of it as a plan at all but just how you are. It becomes your new way of life.

I don't diet, and I never have yet I maintain my weight. I don't restrict myself but my choices are what makes the difference. I can eat candy, cookies and cake any time I want, but usually I don't want to. That's the difference. When someone says they can eat what they want, they mean they usually want to eat foods they know will support their health goals.

Use these five steps to get started on a plan, right now. Start by getting a small notebook, then starting writing down th days of the week, thinking about your schedule and how you'll make some changes to your routine. After all, it's your present routine that isn't working, so you must make some changes. Make them fit, and then you'll fit into those smaller jeans in no time and this time it will be a permanent weight loss.

By Kathryn Martyn, Master NLP Practitioner, EFT counselor, author of Changing Beliefs, Your First Step to Permanent Weight Loss, and owner of OneMoreBite-Weightloss.com

3 Simple Weight Loss Tips From The Pros

2007-04-02T09:06:00.000-07:00

Tip 1) DRINK A GLASS OF WATER AFTER EACH SNACK
This will help you get in your 8 to 10 glasses of water each day but it can also have other benefits. Ever feel hungry after eating a handful or standard serving of nuts? Try drinking water afterwards. The water will help you feel full and prevent overindulgence.
Drinking water after a snack will also help remove the aftertaste from your mouth and can help curb your desire for more.

Tip 2) EAT SLOWLY & ENJOY YOUR FOOD
You will feel full and more satisfied if you take the time to savor your food and chew it slower. Don't get in the habit of eating while standing or eating quickly. Sit down and chew.
Eating slower will help you enjoy your food more, pay attention to what it is you are actually eating and get a better sense of when you are actually full.

Tip 3) EAT YOUR LARGER MEALS EARLY, AND SMALLER MEALS LATER
You will feel better and lose weight quicker if you eat a large breakfast and eat a smaller dinner. You may also want to eat the majority of your carbs earlier in the day, saving a salad and lean meat protein for dinner.
Eating larger meals during the part of the day when you are most active will help you to feel satisfied throughout the day and curb cravings for unhealthy snacks.

To Your Health,Brent Hollins
Discover Amazing Secrets, Tips and Resources to Lose Weight..In Only 30 Seconds - Free!www.e-healthdirectory.com/ezine.html

4 Tips For Fast Fat Loss Part IV

2007-03-30T11:32:00.000-07:00

Fat Loss Tip #4) Eat More Protein

Yes, it's important to keep your protein intake high when dieting to make sure that you don't burn off any muscle tissue in your quest to get ripped. But that's not what I'm talking about. I'm talking about taking in protein in order to boost your metabolism and burn more fat, in addition to helping preserve and build your lean muscle tissue.
In a study published in the American Journal of Physiology, one group was fed a high protein diet (just over one gram per pound of bodyweight per day) while the second group consumed a protein diet near equal to that of the RDA.
The group eating the high protein diet burned more fat than the group consuming protein near equal to the RDA.
One reason for this could be an increased thermic effect. The thermic effect of the RDA group was elevated 16% after eating.
However, in the high protein group the thermic effect increased 42% after eating, almost 3 times that of the RDA group.
This thermic effect of digesting your food peaks approximately one hour after eating. Spreading your daily caloric intake over 6 meals a day, eating every 2 to 3 hours, helps to take advantage of the increased metabolic rate that accompanies eating.
In other words, the more often you eat, the higher your metabolic rate, i.e. the number of calories your body burns each day.
In addition, by adding more protein to each meal, you also increase your metabolism. Your body requires more energy (i.e. calories) to process protein than it does to digest carbohydrates.
Do you understand what that means? Think about it. Think about all those people and so called experts that have continually said that a calorie is a calorie.This is simply not true. Your body's metabolic rate is affected by the number of meals you eat, the frequency of those meals (how much time passes between each meal consumed) and the macro nutrient composition of those meals.
A calorie is not simply a calorie and they are not equal.
Depending on the number of meals, frequency of meals, and macro nutrient composition of meals, the same person's metabolism will be different on two very different meals plans, even if the total number of calories is the same.

Let's review some simple changes you can make right now in your nutrition program to rapidly increase your body's ability to not only build muscle but burn fat also.
1) Eat 6 smaller meals per day, as opposed to 2 or 3 larger ones. This will ensure that you supply your body with the nutrients necessary to build muscle and burn fat, as well as increase your resting metabolic rate.
It will also prevent your body from kicking into starvation mode, which can happen when you go too long between meals.
If this happens, your body will start burning muscle for energy and increase your body fat stores, as well as slowing down your metabolism. All of these are things you want to avoid. As a matter of fact, they are the exact opposite of what you are trying to achieve.
2) Eat a high protein diet consisting of at least one gram of protein per pound of lean body mass. This helps ensure that your body has the protein available to maintain a positive nitrogen balance, which can lead to an increase in your muscles mass.
It will also increase your metabolic rate, allowing you to burn more body fat than a low protein diet, without as large a decrease in your daily caloric intake, which will also help avoid the starvation mode discussed in the previous paragraph.

Try these simple changes in your nutrition program to help you rapidly increase your muscle mass, burn off unwanted body fat and achieve the ripped muscular body that you've always wanted. Or, if you are a woman, the long, lean, sculpted, sexy body you've always wanted.

Gregg Gillies is the founder of www.buildleanmuscle.com and the author of Get Fit Fast. His articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check out his site on building muscle and losing fat

4 Tips For Fast Fat Loss Part III

2007-03-28T06:45:00.000-07:00

Fat Loss Tip #3) Proper Meal Frequency

Meal Frequency (i.e., the number of meals you eat each day) could be the most important aspect of your nutrition program. If you do this right you will build muscle, burn fat, and with a proper resistance training program, be well on your way to achieving the body of your dreams.
But first, I must burst your bubble. What you are about to read isn't sexy, it's not exotic, secret, or the uncovering of some super Eastern European nutrition system that led to tons of gold medals in weight lifting. I'm also not going to tout some super juice, or specific vegetable that you need to eat outrageous quantities of in order to achieve your goals.
What it is, is sound advice that works. Do this correctly, and you will be well on your way to fitness nirvana. The thing is, most people know about it, yet few actually follow through with it and put it into action.
I admit to being one of them. I've always been in good shape from playing sports, working out with weights and eating right. However, I was in good shape and not great shape because I did things right about 75% of the time.
I ate 6 meals a day, most of the time. I consumed enough protein in each meal, most of the time. I worked out and worked out intensely enough, most of the time.
Why is that, you might wonder. Well, I'm glad you asked. You see, it takes motivation, persistence, planning, and a little bit of sacrifice. Sounds horrible, doesn't it? Don't worry, it's not. But as I've stated before, nothing worth achieving comes easy. Don't get me wrong, it is simple, it's just not easy. But it can be pretty painless, if you have the right mind set.

So, what is it, already? Okay, okay, here you go. Eat six meals a day. No excuses, no exceptions, no nothing. Just do it. I told you it was simple. You might be ready to toss me in the trash because you already know such obvious advice.
But let me ask you this, how many consecutive days have you eaten six nutritious meals? If you are like most people, probably not many.
So if you know it's an extremely important part of achieving your goals and building the body you want, why aren't you doing it more often? I think one reason is that those of us in the industry have failed in hammering home the absolute importance of eating six meals a day. Sure, we say it, but if so few people are doing it, we must not be stating our case very well.
Reason number two - eating six proper, nutritious meals a day takes work. It takes a time commitment, among other sacrifices. And it's not just the time it takes to make the meals, or the time to eat them. It also involves other aspects of your life.
For example, socializing, going shopping, playing sports on the weekends, etc. If you eat six times a day, you need to eat every 2 or 3 hours, tops. What are you going to do, sit home all day every day so you can be near your food? Of course not.
But you will need to plan ahead. This could mean shopping and then cooking most of your food once a week, putting each meal in a microwaveable container, and then carrying meals to work with you.
You may need to invest in a high quality thermos (or two or three) and make your favorite protein shakes to take with you when you are going to be out and about for a while, or bringing some protein bars with you instead.
You may also need to withstand comments from friends and family. In our culture today, most social functions center around food - thanksgiving, Christmas, Easter, even labor day and memorial day are times to get together with friends for a cookout.
Sure, you may be able to eat some of the food available. Even so, you most likely will be around long enough for at least one other meal, in which you will need to be prepared with something you brought with you.
This may require turning down the food offered and whipping out a protein bar, thus dealing with the questions and comments, usually negative, that will most likely arise.
And hey, how many of us have the well meaning mother or grandmother that assures us we are too skinny, we must eat more, offers us everything in site, and just won't take a polite no thank you for an answer?
I know, eating right may not be easy, but it is necessary if you truly want to achieve your best body, and in the shortest amount of time possible.
I've given my lecture on the necessity of eating six times a day. Now let's talk about what this can actually do for you in terms of achieving your muscle building and fat burning goals.
Our genetics haven't really changed during our existence. Initially, food was very difficult to come by and our ancestors never knew when they were going to be getting their next meal.
It was only natural that our bodies became very efficient at storing excess calories just in case they were needed at a later time in order to fend off starvation.
That was great back then. It helped keep many people alive. Now, however, when our next meal is a phone call or fast food restaurant away, it's not so good. Especially since those calories are stored as ugly body fat. Do any of us really want to look like a bear on the verge of hibernation? I think it's safe to say that the answer to that question is no.
This is one of the reasons for eating six meals a day. In general, there are three things that can lead our bodies to storing calories as fat. One would be to consume a very large meal.
This alerts our body to the fact that this could very well be our last meal for a long time to come, so we better preserve as many calories as we can (as body fat, of course) just in case our next meal doesn't come for a long time.
The next reason is going too long between meals. Again, this kicks in our bodies starvation mode and it stores calories as fat because it's not sure when it will be getting its next meal.
A third reason would be a sudden and severe restriction in daily calorie consumption. Just like going too long between meals, this kicks the starvation mode into action, causing the storage of body fat.
Now, what do most people do when they decide they need to lose weight and go on a diet? Correct, they severely restrict calories as well as going a long time between each meal.
This may work at first but eventually causes the exact opposite result that they are looking to accomplish. Their metabolism slows down and they start storing fat, even on so few calories a day.
Add to this mix, that most people who diet don't add weight training to their program and you have a real recipe for disaster. Without adding weight training, at least half of the weight lost will be muscle, not fat, which slows down your metabolism even more.
If you restrict your calories too severely, even if you are weight training, a good percentage of your weight lost will be muscle, as your body doesn't have enough calories to sustain the muscle it has, let alone build new muscle.
This also goes for going too long between meals. If your body goes too long between meals, not getting the necessary calories, protein, and other nutrients, it goes into a catabolic state. In other words, it starts eating your muscle for energy. This would slow down your metabolism, leading to the storage of more body fat. It's a vicious cycle.
In addition, anyone who severely restricts calories and goes a long time between meals will hit upon the first reason - eating an excessively large meal, otherwise known in diet speak as binging. And most of these calories will go straight to being stored as body fat.

A study published in Metabolism (Karbowsa, J., et al. [2001] Increase of lipogenic enzyme mRNA levels in rat white adipose tissue after multiple cycles of starvation/refeeding. 50:734-738.) looked at this very same issue using animals.
The study showed that cycles of starvation and refeeding (i.e., binging) led to an upgrade of lipogenic enzymes. These enzymes promote body fat synthesis. We possess these same lipogenic enzymes. So, if you want to lose body fat or keep off the fat you've lost, don't starve yourself. If you do that, you are only going to binge, leading you to put the fat back on.
Now, how do you avoid these mistakes? You eat smaller, more frequent meals. If you eat every two or three hours, always having a prepared nutritious meal, shake or bar handy, you are much less likely to binge.
By not severely restricting calories and adding weight training, you will lose body fat, not muscle, thereby not only preventing your metabolism from slowing down, but also speeding up your metabolism due to the added muscle from the weight training.
Gregg Gillies is the founder of www.buildleanmuscle.com and the author of Get Fit Fast. His articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check out his site on building muscle and losing fat

4 Tips For Fast Fat Loss: Part II

2007-03-25T08:18:00.000-07:00

Fat Loss Tip #2) Drink More Water

I know, I know, we've all heard this one over and over again. But how many of us really drink enough water? I'm talking at least 10 8 ounce glasses of water a day, minimum. You should really try to take in a full gallon of water each day. Keep reading, and I'll include a secret tip on a specific way to drink water that will increase the number of calories your body burns each day.
Why, you ask? Let me count the ways. First of all, our bodies are over 70% water. That should tell you something right there. And you all know that you can go much longer without food than you can without water.
The body needs a lot of water in order to maintain its daily functions efficiently. In addition, water helps to flush out harmful toxins, as well as prime the body for fat loss.
If your body isn't getting enough water, it does everything it can to hold on to the water it does have. The problem with this, is the way it holds onto the water. You see, over 70% of your muscle is made up of water. It helps to give your muscles that full, pumped look (along with glycogen).
However, if your body is not taking in enough water, that water is used for other things, leaving you bloated. And the way to get rid of that excess water, believe it or not, is to take in enough water.
This will rid you of that excess water weigh that bloats you, and begin to help your body run more efficiently and priming it to begin dropping body fat.
Once you begin taking in enough water, your body starts dropping weight, possibly 4 or 5 pounds in the first week. Now, this is mostly water weight. However, doing so optimizes your bodily functions, allowing it to run more efficiently and start burning stored body fat for energy.
Here's another little trick you can use. Instead of just drinking water, begin drinking ice cold water. You see, there is a metabolic cost to eating. In other words, the digestion of food, as you'll read about in the next tip, takes calories. Well, so does drinking ice cold water.
The body needs to heat up this water in order to be able to use it properly and doing so takes energy, i.e., calories. You can burn another 50 to 100 calories a day by drinking one half gallon to a gallon of ice cold water per day.
It doesn't seem like much. However, in addition to all the other benefits of taking in enough water, by drinking ice cold water, you can drop almost a full pound of fat each month, or about 10 pounds per year.
Not too bad, if you ask me. Part III coming soon. Gregg Gillies is the founder of www.buildleanmuscle.com and the author of Get Fit Fast. He articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check out his site on building muscle and losing fat

4 Tips For Fast Fat Loss: Part I

2007-03-23T07:47:00.000-07:00

Fat Loss Tip #1) Train With Weights

Working out with weights when trying to lose body fat has numerous important benefits. First, an intense weight training session burns calories during the actual workout. Second, an extremely important benefit is that intense weight training elevates your metabolism for up to 39 hours after your actual workout. In other words, because of the intense weight workout, your metabolism has been stimulated where you are now burning more calories while you are doing nothing.

Carbohydrates power intense weight training sessions.

The more intense the session, the more you deplete your carbohydrate stores and the more fat is burned during the recovery phase, i.e. after the workout. In other words, as the intensity of the training increases there is a proportionate increase in fat burning after the workout.
One study showed that 15 exercise sessions per month (50 minute sessions at 50 percent of oxygen uptake) could lead to an extra 2 plus pounds per month of fat loss, strictly from the elevated metabolism and extra calories burned - while doing nothing! That's an extra 26 pounds plus, of fat burned per year.
Another extremely important aspect of fat loss that occurs from training with weights is adding lean muscle to your body. Lean muscle is metabolically active, i.e., muscle burns calories even while doing nothing. So, the more lean muscle you have, the higher your resting metabolism and the more calories you burn each day while doing nothing.
Studies have estimated that for each pound of muscle that you add to your body, you burn another 25 to 50 calories per day while doing nothing. So, an extra 10 pounds of muscle may burn approximately 250 to 500 calories a day, or an extra pound of fat every 7 to 14 days, without making any other changes.
This is essential to taking off the fat and keeping it off. You see, when you add muscle to your body, you greatly increase the number of calories your burn each day. So, once you achieve your fat loss goals you can start eating more food without putting the fat back on, as long as you have built muscle (and keep it by continuing to train with weights)!
On the flip side, if you don't train with weights while dieting and losing weight, two very bad things will occur. First, at least half of the weight you lose will be muscle. And this causes number two, which is that your metabolism gets slower, causing progress to eventually grind to a halt, leading to gaining all the weight back and more.
But now you are even worse off before because your body composition is worse than when you were previously at this weight. You replaced muscle with fat, so now your metabolism is even slower, making it easier to gain even more fat, and harder to take it off.
As you can see, training with weights is an extremely powerful and necessary component of any successful weight loss program. Look for Part II coming soon! Gregg Gillies is the founder of www.buildleanmuscle.com and the author of Get Fit Fast. His articles have appeared in Ironman Magazine and he is a regular contributor to Body Talk magazine. Check out his site on building muscle and losing fat.

8 Ways To Rev Up Your Metabolism

2007-03-21T05:37:00.000-07:00

Yes it's true- and so unfair. As we get older weight gain begins to creep up on us. You hear people every day in the grocery store, around the water cooler, at parties complaining of this additional weight they can't seem to lose. You used to eat anything and not gain an ounce but now it seems 2 chips will send your weight up another notch on the scale. So what is this weight gain mystery?
One thing we know for sure is that our metabolism is slowing down as we get older. Simply put, metabolism is the way our bodies burn the calories from the food that we eat. The shift of midlife weight gain actually begins in our 20's - 30's. We naturally gain body fat while losing lean body mass. This loss of lean body mass can greatly affect our metabolism. Starting at about age 25, a person's metabolism declines approximately 5 percent every decade! So it seems we are entering into the battle of age vs. metabolism. We can't control ageing, so what now? Do we wave our white flags and succumb to what seems a natural progression of unwanted, continuous weight gain?
Absolutely not! There are several simple and natural ways to triumph over this battle at any age.

* Increase Muscle Mass
The most important factor of metabolism is lean body mass. Muscle burns up to 90% more calories than fat. The more muscle mass you have, the more calories you will burn in a day. By adding three to five pounds of muscle you could actually burn 100 - 250 additional calories a day. Try adding a weight bearing activity 2-3 times a week such as lifting free weights, walking, or resistance training. Simply carrying your groceries home could be considered weight bearing! Lifting 5-8 pound hand weights while watching your favorite television show could go a long way towards burning calories.

* Don't Skip Meals!
The myth that skipping meals decreases your total calorie level and helps you to lose weight is not true. When people skip meals or decrease their calories significantly.

* Regular activity
Regular exercise routines such as biking, walking, or hiking will help raise your metabolism during the activity and for several hours after. Even simple movements such as taking the stairs, house cleaning, or simple yard work can help increase your burn rate.

* Adequate Protein
Protein provides the building blocks for muscle. Without adequate protein you may actually lose muscle. You need about 0.4 - 0.5 gram of protein per pound body weight. For a woman weighing 160 pounds she would need approximately 64 - 80 grams of protein daily.

* Sleep!
A 1999 University of Chicago study showed that sleep loss affects the way we metabolize carbohydrates resulting in glucose intolerance and possibly leading to increased hunger and a slowed metabolism. Lack of sleep also can interfere with our energy levels during the day and cause us to skip our exercise routine because we are "too tired". How often have you told yourself that?

* Decrease Alcohol Consumption
Alcohol may suppress your body's ability to burn fat. Studies show that when you drink alcohol, your body burns fat more slowly than usual during that particular meal. Watch your alcohol intake.

* Try a cup of Green Tea
A small study showed that green tea appeared to raise metabolic rates and speed up fat oxidation. The calorie losses were small- around 60 calories/day. Green tea also has other health benefits because of its significant antioxidant components. You might as well add a little boost to your metabolism while protecting yourself from heart disease, cancer, and strokes.

* Got calcium?
Recent research shows that calcium -- three or four daily servings of low-fat dairy products -- can help adjust your body's fat-burning machinery. The more calcium in the cells resulted in an increase in fat metabolism.

Beware of Magic Cures
We have all seen the ads for products that increase our metabolism and promise miraculous weight loss. Metabolism boosters and Fat Burners - not only do the people they show us in the testimonials lose weight they also end up with a firm body and a six pack stomach. Can a pill do all this?
Generally, the answer is no. These weight loss pills are often ineffective, and they can also harm us. Many of them contain either human growth hormone, which can lead to joint or heart problems, or epinephrine type ingredients that are correlated with increased blood pressure. The answer is the good old tried and true: eat a balanced diet that does not exceed your calorie needs, exercise regularly and sleep well. Realize that we may not be able to look 20 again but we certainly can look our best, increase our energy, and enjoy good health at any age.
© Meri Raffetto, 2004
About The Author
Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She offers individual nutrition counseling and has developed one of the only non-diet online weight management programs available on the internet. For more information or to sign up for Real Living's free nutrition newsletter, visit www.reallivingnutrition.com

3 Fast Weight Loss Tips that Work

2007-03-19T08:51:00.000-07:00

Looking to lose some pounds quickly?

Fast and safe weight loss is possible - but only if you do it right. Just keep in mind that we're only talking about losing a few pounds here. 5, maybe 10, within a few weeks. No matter what anyone tells you, you're not going to safely lose 20 lbs. of fat in 2 weeks. It's just not possible. Plus, long-term weight loss success usually only occurs after many months of slow, steady body fat reduction through increased exercise and healthier eating. It's also important to remember to check with your doctor before starting any intense weight loss program.That said, there are some proven steps you can take to lose a few pounds quickly, without hurting yourself. In fact, the following fast weight loss tips will probably improve your health. Sound good? Then here you go...

1. Eat a lot of food - Yes, you read that right, eat a lot!

The process of eating and digesting food requires a lot of energy (calories) and significantly boosts your metabolism, especially when you eat small meals every 2 or 3 hours. The key is to eat the right foods... and none of the wrong foods, at least while you're on your fast weight loss program.

The "right foods" include things like:

- lean proteins (especially low-fat chicken and turkey)

- fresh, uncooked vegetables (especially greens)

- beans and legumes (cooked without added fat)

- unsalted, oil-free nuts and seeds

- small amounts of olive oil and flax seed oil

- lots of pure water (not a real "food" but extremely important)

The "wrong foods" - what you should definitely avoid while you're trying to lose weight quickly - is pretty much everything else, but especially:

- foods and beverages with sugar

- white flour

- breads, pastas, cereals, etc.

- white rice

- potatoes

2. Avoid cravings

- The most difficult part of any weight loss program is dealing with food cravings. When you stop eating the high-fat, high-sugar, high-calorie foods you're used to eating, your body rebels. Your brain tries to force you to go back to eating those unhealthy foods. But there are ways to deal with this natural response. One of the best strategies is to use distraction. Basically, whenever you feel a food craving coming on you get up and do something that takes your mind off of eating. Get out and do some exercise. Read a good book. Listen to your favorite music (fast-paced, heart-pumping music is often the best for this). Talk on the phone with a friend. Play a video game. Just do whatever it takes to distract your brain. After awhile your cravings should lessen.

3. Increase your cardio exercise

- If you're already exercising on a regular basis, do more cardiovascular training to burn more fat. You don't have to do A LOT more, just enough to burn a few hundred more calories per day. Combined with your healthy fast weight loss diet it should be enough to drop a few pounds quickly. If you don't exercise regularly, you should ask your physician to recommend an easy "beginner's" exercise program that includes walking and/or light jogging. Also, try to do activities you enjoy. If you don't like running on a treadmill, don't try to force yourself to do it. Instead, go hiking, ride a bike, play some basketball/tennis/soccer/etc. Just make sure it's something you enjoy... and you'll keep doing it until your waist is a little smaller and your several pounds lighter!

John W. Lewis is a health and fitness writer for several popular web sites. To learn more about fast, safe weight loss visit the Real Fast Weight Loss Blog at: www.realfastweightloss.info

3 Easy Dieting Success Tips

2007-03-19T08:33:00.000-07:00

1. Drink 8-10 glasses of water each day

Okay, for many people this is a big problem. Water doesn't taste all that great generally because water doesn't really "taste" like anything. Drinking water 8 to 10 times each day gets easier the more you actually do it. It is simply a matter of conditioning your taste buds, and yourself, so that it becomes easier to do. Once you get started, you will begin to crave water. To begin with, you should drink a glass of water in the morning first thing, before you eat. This is probably the easiest glass you will drink all day and it will help you remember to drink water all day long. Better yet, why not drink two glasses? If you really cannot bear the taste of water, try using a water purifying pitcher or filter. You can also add a few drops of lemon or lime to your water, but no sugar or sweetener! Ice also helps. Check out flavored waters on the market, too. Just keep an eye out for additives.

2. Eat breakfast

Do not skip breakfast. If you need to go to bed a little earlier so that you can get up 20 minutes earlier each morning, do it! Breakfast is so important to your good health and to weight control. According to Dr. Barbara Rolls a professor of nutrition at Penn State University, "Your metabolism slows while you sleep, and it doesn't rev back up until you eat again." Eating breakfast is not only good for overall weight loss, it will help you stay on track with your diet the rest of the day. You are more likely to binge on something sweet and in the "bread" group if you skip breakfast. You can always keep a couple of hard-boiled eggs in the fridge or some high-fiber, low starch fruit around. If you plan to eat fruit at all during the day, breakfast is the perfect time to do it.

3. Eat at least 3 meals and snacks each day

This can be one of the hardest adjustments to make. After all, you are busy! You already have a "full-plate". When do you have time to worry about filling your plate with more frequent meals? Just like eating breakfast will increase your metabolism, so will eating more often. This will also help you curb your bad-carb intake by making sure that your snacks are planned and occur regularly throughout the day. Really, it will just take a minimal investment of planning time at the grocery store and at home each morning before you head out for the day to make some healthy food choices and prepare a few healthy snacks and meals.

Beverley Brooke, Editor of www.healthandfinesse.com - Free health, diet and fitness articles and weekly newsletters.

2 Simple Steps to Effective Weight Loss

2007-03-18T14:22:00.000-07:00

It's agreed that if you raise the amount of calories you burn and watch what you eat, both the food and the portions, you'll eventually start losing weight. Don't make it more complicated than this.

Step 1 is exercise. You have to. Do cardio and this doesn't mean you have to run. There are plenty of cardio exercises that will give you results and this even includes walking at a good pace. And add weight training to the mix because the muscle you'll build will help you burn more calories. Aim to workout 3-5 days per week.

Step 2 is watch what you eat. You have to. Nutrition is very important and until you realize this, it's going to constantly be an uphill battle. If you feel guilty eating something, that's your intuition telling you not to eat it. Avoid the foods that you know you should avoid, like heavy creams and fried & fast food, and limit how much sugar you take in. Foods that you should eat more of, however, include olive oil, peanut butter, chicken, fish, greens, fruit, vegetables, oatmeal and nuts. There are also supplements you can take like CLA, Green Tea extract and thermogenic products. Supplements aren't the magic solution but adding them to a program that consists of exercise and good nutrition can be very effective. A leading health magazine I read also recommends: 1) Drink protein shakes throughout the day (yes, females too) because it will help prevent overeating. Plus, protein is important. Two shakes is good. 2) Get 7-9 hours of sleep to keep your body in top condition. 3) Add whole grains to your diet, like oatmeal and brown rice, because of the fiber they provide.

Lastly, you'll notice that once you start to lose weight, your motivation will sky rocket. Take this motivation and run with it! The same goes for your will power- as you continue to watch what you eat, you'll start to notice that the bad foods don't look so good anymore. You can do it! Ryan Cote is the author of www.4DaysToBetterHealth.com, a free 4 day healthy living e-course that includes more detailed information on exercise and nutrition.

2 Ways to Start Burning Fat Quickly

2007-03-17T14:36:00.000-07:00

Start Exercising first thing in the morning.

As soon as you wake up in the morning workout for at least 30min to an hour. Studies show that working out in the morning has been shown to burn up to 3x as more fat as opposed to working out at any other time during the day. Here's Why:

During the day your body's main source of energy is the carbohydrates that you get from eating your meals. As you sleep at night for 6+ hours your body uses up all those carbohydrates as energy for various bodily functions that go on even while you sleep. When you wake up in the morning your body doesn't have any carbohydrates as energy to use and it will look to burn body fat instead for energy. For you to take advantage of this morning fat burning opportunity you have to exercise first thing in the morning. Don't eat breakfast because if you do you'll just give your body some carbohydrates as a source of energy instead of the body fat that you want to burn for energy. Another great thing about working out first thing in the morning is that your metabolism gets revved up after your morning workout. Morning workouts keep your metabolism elevated throughout the day. An elevated metabolism throughout the day only means that you'll burn more calories and lose more weight. If you workout at night you may still burn fat while you workout but as soon as you go to sleep your metabolism will slow down and you'll miss out on all the extra fat that you can burn during the day if you had exercised in the morning. When you sleep your metabolic rate is always at its slowest. Other reasons why its good to exercise first thing in the morning is that you get the workout out of the way, and working out in the morning will also reduce your level of stress throughout the day.

Advanced Tip: Want to burn even more fat?

Add another workout to your daily routine 4-6 hours after your morning workout.

Keep your already high metabolism higher by adding a 2nd workout during the day. If you're seriously thinking about adding a 2nd workout to your daily routine then try to do your cardio workouts in the morning. Mostly fat calories are burned doing cardio at a moderate intensities. Make your 2nd workout of the day a workout with weights. Mostly carbohydrate is burned doing weight-training workouts. The muscle that you build from weight training will also help you burn fat. 1lb of Muscle burns 50 calories a day or 1lb of fat every 70 days. Not only will you be burning more calories, you'll look better, whatever your weight is.

Eat Breakfast

Another way to keep your metabolism revved up all day long is to eat breakfast. After you workout in the morning as discussed earlier, just have breakfast and you'll give your body the perfect 1-2 combination to jump start your metabolism. Eating breakfast in the morning is what gets your metabolism started. Don't skip breakfast and wait until mid-morning or afternoon to eat, your metabolism will run slower causing you not burn any extra fat.

Think about this way-Your metabolism is a fireplace that'll burn fat all day long for you if you operate it correctly. When you eat breakfast you are basically throwing a log onto that fireplace to get it started burning fat. Eating breakfast will help stop those cravings you may have later on in the day and along with working out in the morning, eating breakfast will also keep you energized throughout the day and lower stress levels.

Advanced Tip:

Instead of eating only 2 more meals during the day like lunch & dinner, try to eat 4-5 more small mini-meals spaced 2-3 hours apart during the day. Remember the fireplace? By eating these mini-meals you'll be throwing just the right amount of "wood" on the fireplace to keep your metabolism burning calories throughout the day. Don't shut down your metabolism by eating big lunches or dinners, keep that metabolism of yours burning fat all day long.

Morning Checklist

1. Workout for at least 30min after waking up in the morning

2. Eat a healthy breakfast

3. Burn fat & lose more weight during the day

Use these 2 tips to reveal that six-pack, fit into that dress for an upcoming event like a wedding or reunion, or to impress that special someone. Whatever your fitness goal is these 2 tips above will surely help you reach them.

Adrian Bryant is a Personal Trainer and creator of NowLoss: The World's Best Weight Loss Program. Be sure to check out his web site at www.nowloss.com. Adrian Bryant has helped many people reach their fitness goals in his 10+ years of personal training. Adrian holds a B.S. degree in Exercise science from Longwood University.