• TIPS FOR WEIGHT LOSS

Ways to Burn Fat

There are several ways to burn fat. Some of them require exercise and some are simple tips on what to eat and drink. And if you want to lose weight then you need to pay attention. You see it doesn’t do you any good just to know you have to take action.

One of the best ways to burn fat is to pump iron. That’s right, what you thought would put weight on is the very thing that will take it off. This is why: a pound of muscle burns up to 9 times the calories of a pound of fat. Additionally, it boosts the metabolism so after you finish exercising you still burn fat for hours afterward.

And if you can crank up the intensity this will also help you to burn more fat. You can do this with interval training. For example, if you walk on the treadmill all you would need to do is add a minute of incline walking every five minutes.

Here’s a good food tip to burn fat and that is to eat more dairy. Naturally, it needs to be low fat and not a large portion, but if you can eat three small servings a day it will help. It’s the calcium in the dairy that triggers your body to burn excess fat faster.

Another food you can add is fish. In particular, tuna, salmon and mackerel. It’s best to eat them three to four times a week. Eating good protein in general is the idea.

A couple of other ways to burn fat with foods are eat bananas due to the amount of potassium and peanut butter/ jelly sandwich on WW it’s rich in magnesium.

A couple of last tips on foods and those are to never skip breakfast, cut out bad carbs such as bread, potatoes and rice. Instead focus on fruits, veggies and whole grains.

There’s only two drinks that help and those are water which you should drink plenty and green tea, the green tea has cancer fighting properties and boosts metabolism.

Finally, one of the last ways to burn fat is to stay calm. Stress will cause you to put on weight because it stimulates your appetite then you eat out of emotion not hunger.

To find more ways to burn fat get the best selling e-book Fat Loss For Idiots. Even smart people lose fat with this book.

Interval Training for Weight Loss

Using interval training for weight loss is a great way to increase metabolism and intensity in your workout. This is because you can do it a little at a time instead of it being a do or die mission. Many people simply start new workouts that are too hard for them.

Then when they strain or pull a muscle and end up in pain they’re afraid to exercise again out of fear. It doesn’t need to be like this if you increase the intensity a little at a time.

Interval training means that you increase the intensity of the workout for a few minutes then go back to a slower pace and you do this throughout the entire routine.

For example, if you’re on a treadmill walking then you walk fast for 10 minutes then slow for 10 and back and forth like this for say 30 minutes. Then you may increase it next time to 15 minutes of fast walking and 10 minutes slow this way you increase calories burned.

Another way to vary treadmill workouts would be to use the incline feature as a way to increase difficulty plus work other muscles in the legs as you do so.

The great thing about interval training is that you can use it in any type of exercise or training, since all you do is speed up and slow down or use heavy resistance or light. In addition, for more weight loss benefits you increase fast time minutes.

This way you burn more calories and lose more weight, so why not add interval training to your workouts? You could even do it at home cleaning house by cleaning faster and slower.

There really is no downside to interval training for weight loss because you have all the control, so if it gets too hard you can always slow down for a well earned rest.

Think about what you’re doing each day and how you can add the principle of interval training to make a difference on how many calories you burn.

Exercises for Weight Loss

There are many types  of exercises for weight loss. Your level of fitness is what determines the type of exercise you do. After all,  a person who is just starting can’t do what a person does who is in great shape. We all have to start somewhere.

If you haven’t exercised in a while then it might be best if you begin with something not as strenuous like walking or yoga. Then as time goes on increase the intensity. For example,  you can start out walking 30 minutes then increase to 60 as well as walking faster and walking uphill. This way you increase endurance and intensity.

The goal is to do exercises for weight loss that raise  the heart rate and metabolism at the same time. Cardio is great for doing this as long as you continue to build intensity.

A combination of cardio and weight training is ideal for weight loss since cardio works the heart and weights strengthen the muscles. Gaining muscle is very important since muscle burns more calories which will help you lose weight faster.

Only you know what level of fitness you’re at, so it’s up to you to convey this to a personal trainer or simply know your limitations and not overdo. If you don’t know what exercises work what then go to youtube and watch videos to get ideas and learn how to do them properly.

When you design your workout be sure to write everything down so you can chart progress. Exercises for weight loss require more reps and sets,  so make note of that as well.

Naturally, what you eat is just as important as exercise. To lose 2 pounds a week a diet of 1200-1500 calories would be a good start.

Now all you need to do is begin that’s half the battle right there. Don’t put it off begin asap because tomorrow never comes!

Rapid Weight Loss Diets- Safe?

Rapid weight loss diets are popular because most people want to lose weight fast. Every time you turn around there’s a new diet pill or fad diet that claims to take weight off fast. And their claims may be true, but what else do they do? What are the possible side effects and will the weight stay off?

Those who are obese may rationalize rapid weight loss by thinking it will be better for them to lose the weight fast since there are all kinds of health risks that go along with being overweight and if they lose it they will somehow become healthier faster. However, doing this could make matters worse.

After all, there’s a multitude of health concerns involved that require supervision by a health care professional when you drastically change your eating habits. Not to mention, when you buy certain types of diet products online without knowing anything about them then combine the two.

What are the dangers of rapid weight loss diets? First of all, the longer you’re on it the more danger increases. Let’s say you’re just 20-30 pounds overweight, but otherwise healthy, a brief period of extreme calorie restriction may not hurt you, but if you do it for an extended time it will.

Of course, even then you should be doctor-supervised. Then there’s the problem that it could trigger bouts of anorexia by changing your eating habits so drastically. And as everybody knows anorexia can be quite dangerous, both physically and emotionally.

Other side effects of rapid weight loss diets include: dehydration, headaches, dizziness, malnutrition, constipation, fatigue, gallstones, slow metabolism, muscle and bone loss and to top it off most likely you will gain the weight back.

The main reason weight comes back is that you didn’t change your eating or lifestyle habits in a healthy manner. As a result, you end up in a weight loss weight gain cycle that is discouraging, defeating and unsafe.

It’s obvious that it can do more harm than good when you lose weight on rapid weight loss diets. Only you can decide if the risk is worth taking, however, you should at least research the product.  On the other hand,  it is considered safe to do it for short periods of time. For example, if you need to lose weight quickly to fit into your wedding dress.

The bottom line is don’t stay on  rapid weight loss diets for long periods of time. If you must do it then use wisdom and don’t put your health in danger.

Weight Loss Stretch Marks

I know this isn’t a favorite topic, but weight loss stretch marks can be an issue of concern. Therefore, it can’t hurt to impart a bit of knowledge about what can be done to prevent, cover, diminish or get rid of these unsightly scars that can make us self-conscious.

Stretch marks are created when a person loses or gains weight causing the skin to stretch and lose elasticity. Usually they appear in the most common areas of weight gain such as the stomach, thighs,hips, upper arms, breasts and lower back. They start out a reddish or purple color and fade with time to a shade that’s closer to your own skin tone.

First of all, let’s look at some ways you can prevent stretch marks from occurring. The best thing you can do is lose or gain weight slowly. Proper hydration is key as well, consuming enough water can greatly reduce the possibility of stretch marks. Next use a good moisturizing skin cream/ lotion that contains vitamin E, vitamin A and cocoa butter. Additionally, a sensible diet is in order with plenty of fresh fruits and vegetables. The genetic factor also plays a major role as to whether you get stretch marks, even so, these tips can make a difference.

If you want to cover stretch marks there’s a couple of ways to do this. One is to use make-up matched to your skin tone or possibly a shade darker. Keep in mind if it’s hot enough to make you sweat, you’ll need a water-resistant product for best results. Also sunless tanning treatments lotions/sprays are quite effective. Note I said sunless, stretch marks will not tan since the skin is scar tissue. There’s no tried and true way to make them disappear, but these methods are effective short term and can help you feel better about how you look especially for special occasions.

You can also receive treatment for stretch marks from weight loss with surgical methods. A popular one is laser surgery where they will either remove or lessen the stretch marks by concentrating a beam of light across the scar tissue which removes layers of skin. This will require a series of treatments. Another way is dermabrasion where the skin is sanded down or buffed; no chemicals used. Or if you prefer a chemical peel can be done which isn’t as aggressive as the sanding method.

Naturally, the best plan would be to maintain a healthy weight and avoid excessive weight gain or loss. On the other hand, if you’ve had weight management issues beyond your control these tips will help you decide what type of action to take if any.

Healthy Exercises

Healthy exercises would be exercise that makes you feel better, not worse. Contrary to popular belief there is exercise that’s not healthy. Exercise that is healthy for one person may not be for another. You will know by how it makes you feel and look.

There are millions of people all over the world who exercise, but hate it. You’re not supposed to hate it you are supposed to enjoy it.

If you dread your workout or exercise routine then it may not be healthy exercise anymore. It just might be time for you to look at other options and see if there is another type of exercise that you enjoy and will be more beneficial.

Or it could be that you’re doing it at the wrong time. For example, if you’re doing a kick boxing class after work when you’re wore out then maybe you need to switch it to a morning class.

Whether it’s the workout itself or the time, if you don’t enjoy it or aren’t reaping the benefits such as weight control, muscle tone and a sense of satisfaction that it’s doing what you want it to do then it’s time to move on to something else.

In other words, is it meeting your needs? Is it working? If not then it has gone from healthy exercises to unhealthy ones which in time can make you quit exercising altogether because you dread it. Exercise is too important to stop, so the best option is to switch.

You can start by looking online for something that may interest you or sign up for a particular exercise class you’ve been wondering about.

Whatever you do don’t quit start looking for other options. Maybe there’s a team sport that sounds like fun or a walking group where you can socialize at the same time.

Only you can decide what’s best for you, so analyze your routine and see if you still enjoy it and if it’s meeting your needs. If not, then look for a new healthy exercise.

Antioxidants for Good Health

Antioxidants benefits are too numerous to go into. For the sake of simplicity let’s just say that they’re the good guys that beat up the bad guys in our bodies. We need them to help us fend off sickness and disease. Eating fast foods and going at a non stop pace can wreck havoc on our health. So, we need these little soldiers to go to battle for us on a daily basis.

To get antioxidants benefits we need to consume them on a daily basis. If you already eat healthy then you may be getting enough. On the other hand, if not, then it’s time to go shopping for some antioxidant rich products.

Eat organic foods for higher antioxidant levels. Many people these days peel or get rid of the skins to lower risk of consuming pesticides. There is less worry of this with organic foods, however, since there is more precaution taken to keep pesticides out.

Choose foods with antioxidants that you enjoy, so that you will eat them more often. Most everyone loves fruit so why not select a few favorite fruits and stock up on them. Examples of fruits high in antioxidants benefits are: wild blueberries, cranberries, strawberries, plums, orange, grapefruit, pineapple, lime, lemon, grapes, dates, mango’s and red apples.

If you’re a veggie/legumes/nuts eater then go for red beans, pinto beans, soy beans, kale, corn, artichokes, broccoli, squash, spinach, carrots, sweet potatoes, russet potatoes, tomatoes, peppers, red cabbage, red beets, pecans, walnuts, hazel nuts and almonds.

Make juices with a vegetable and fruit juicer. These gadgets are great for making a glass of fresh juice that is chocked full of antioxidants. You might be amazed at how good a glass of carrot juice can taste. But why stop there, be creative and whip up a specialty drink or two.

Eat chocolate, especially the dark kind. Say what! That’s right, this is your chance to eat something you love and reap a benefit. However, don’t get carried away, since it’s full of sugar and fat as well as calories.

Take vitamins to get antioxidants benefits. If you get tired of eating foods with antioxidants then alternate days with a supplement instead. The three primary vitamins that have antioxidant benefits are vitamin C, E and A. All three of these vitamins have multiple benefits, so you really can’t lose.

Exercise To Lose Fat

When you exercise to lose fat it helps you to lose it faster. It’s a combination of exercise and eating properly that will give you the best results. Then once you lose the weight you will be toned and not flabby. It also helps you to not have to starve yourself because exercise burns more calories so that means you can eat more.

The best way to do it is to start doing a physical activity that you enjoy. If you enjoy it you will do it. After all, if you dread doing a workout how long will it last? A month, 2  months tops?  Another tip is to do the workout in the morning. Many people are tired at the end of the day and don’t have the energy to do a workout so they don’t do it at all.

If you exercise to lose fat the best form of exercise to do is cardio or aerobic activity. When you get your heart rate up it helps to increase metabolism. A higher metabolism means you will burn more fat and if you work on building intensity you can even get your metabolism high enough to burn fat while resting. However, if you’re out of shape you need to take your time and build intensity slowly.

A great way to start is by using aerobic dance videos. For example, Billy Blanks routines work the entire body and you can start out with a beginner version and work your way up to more advanced. Then as you exercise to lose fat you will do it faster.

It also helps to have a friend or family member do it with you for support and motivation. Then you can workout together and maybe go out shopping or to a movie as a reward. You can also share ideas and diet tips on a regular basis to assist one another with goals.

Statistics show that people who exercise to lose fat with a partner have more fun, lose weight faster and keep the weight off instead of gaining it back.

To recap there are 4 tips and they are:
* exercise to lose fat
* aerobics is the best way
* morning is the best time
* workout with a partner

You can get Billy Blanks or The Biggest Loser
videos by clicking on their links which will take you to Amazon.

3 Top Diet Pills- Are They Safe?

There’s always a new diet pill coming out that supposedly will out do all the rest. I see them advertised everywhere and I know you do too. How does one go about sifting through all of them? First of all, I don’t think you can there’s so many you wouldn’t get anything else done. However, I did do a little research and came up with three worthy of mention.

The first one is Apidexin, its rated number one by experts and number two by consumers. Apidexin has 8 patented ingredients. You might wonder why that matters. Well, this is the deal, you can’t just pay for a patent you have to provide clinical evidence that the ingredients are safe and that you can actually lose weight with them. Other reasons why Apidexin is rated so high is that is has a money back guarantee and a 100% safety rating.

The number two diet pill is Fenterdren. This is the consumer’s number one pick contrary to the expert’s opinion who thought it should be number two. The main reason they believe they chose it over the Apidexin is because you can lose weight with it faster and it’s more effective. It sounds like a hardcore diet pill so if you need to lose weight fast this one is for you. It also has an 80% safety rating.

The third and last one is Fenphedra. This one surpassed weight loss results better than the now banned Fen-Phen. So it seems like some caution should be used if you decide to check it out. It has a few intense stimulants in it that help suppress your appetite and give you an overall happy feeling. It has a 90 day guarantee and a 79% safety rating.

Diet pills aren’t safe to use for extended periods of time unless you’re under doctors supervision. And if you have other health related problems you most likely shouldn’t use them at all. After all, they are considered a drug and caution should be taken. In addition, the weight you lose usually comes back, therefore, it’s a temporary solution.

If you’re serious about getting fit and trim, you’re going to need a solid plan. Burn the Fat Feed the Muscle is currently the top weight loss product out on the market and it has a solid structure that if followed guarantees results. CLICK HERE to learn more about it…

Weight Loss- Lose Stomach Fat

One of the last places we tend to lose weight is the stomach. Losing stomach fat can be tricky and requires a strategy. Just having a strategy, however, isn’t good enough, you need to act on it. Now, let’s look at some ways to lose overall body fat and lose stomach fat too.

Changing your eating habits is a good place to start when you want to lose stomach fat. This means an adjustment needs to be made when it comes to eating foods that are high in fat and calories. It doesn’t mean you have to give them up entirely, but eat them in moderation. For example, eat them only 2 days a week not 5 and eat smaller portions.

An increase in activity is also in order, aka the dreaded ‘exercise’ word. The results may not be immediate, but the weight will come off, slowly, which is the best way. When you lose weight quickly with pills and fad diets the weight comes right back creating a cycle of gain and lose that is discouraging, defeating and unsafe.

It’s recommended to exercise at least 4-5 days a week at 30 minute intervals. To lose overall body fat which includes stomach fat, aerobic activity is suggested. This could be in the form of cycling, walking , jogging, dancing and even weight training will work if you use super set techniques or do circuit weight training which elevates the heart rate. Of course, you need to be working your stomach as well doing crunches, leg raises and torso twists.

Naturally, with the combination of better eating habits and increased activity stomach fat will begin to disappear. Safe weight loss is about 2 pounds a week so in three months time you could be 24 pounds less. You’ll look great, feel great and get great compliments.

Why wait? Get started today by eating less at your next meal. Then just keep going one day at a time with small doable goals. You CAN lose your stomach fat so go for it!

At Home Fitness

Working out at home is a great way to save time and money. The gym can get expensive if you’re low on funds as well as gas money to and from. Time is saved too, which is great for those who are always in a hurry. Plus anyone can do at home fitness.

It good to have a small amount of equipment like dumb bells, exercise ball, and an exercise mat, but you don’t have to have those either. The main thing you need is consistency.

Don’t forget that simple household tasks and chores are considered exercise. For example, yard work, cleaning, vacuuming and even playing with the kids can get your heart rate up.

This way you also work muscles in different ways and alleviate boredom. There are thousands of people who quit exercise or an activity out of sheer boredom. This is why it’s good to change it up as often as possible. It’s also good to do what you enjoy.

If you enjoy the exercise or activity you will do it more often. For instance, there are a lot of men who enjoy washing and waxing a car, which gets the car clean and is good exercise.

In addition, many people have treadmills or stationary bikes and use them for at home fitness as well as aerobic or step videos. Anything that gets you moving will help you stay in shape at home. Think out of the box and be willing to try some different things.

Start out easy by doing some form of activity or exercise 3-5 days a week for 30 minutes. Then gradually increase the time to 60 minutes as well as upping the intensity.

Naturally, if your goal is to lose weight you will also need to reduce calories. Activity alone will not take off excess pounds nobody likes to hear this, but it is necessary.

Remember, anything you do that gets you moving is a form of exercise. Don’t underestimate at home fitness it works if you do it consistently.

Alcohol and Weight Loss

Alcohol and weight loss are they connected? Do you like to have the occasional drink now and then or do you drink like a fish? If you have a problem with gaining weight you most likely need to watch those alcohol calories that add up as fast as you guzzle them down. When you are on a you don’t have many calories to splurge with. So the bottom line is COUNT the calories that are in what you’re drinking if you can’t afford to drink them then don’t.

If you keep track of what you eat and drink you will have a much better chance of losing weight. If you’re binge drinking or binge eating this is where you can lose all the progress you’ve made. To do this a tad of discipline is needed especially when you’re at a party and you see a skinny person across the room drinking like there’s no tomorrow. And you wonder why they don’t get fat and you do. I’m sure you’ve done this before, I know, I used to do it too, but not anymore.

The thing is you shouldn’t be thinking about their weight anyway, but about yours. The sooner you do this the better. It isn’t good for anyone to compare themselves to others. Do what is best for you and keep the focus on you and YOUR weight loss program. What may work for someone else may not work for you, you need a personalized weight loss plan designed for you. And if alcohol fits into that plan then go ahead; relax, and have a drink.

It may take a little getting used to if you’ve been a heavy drinker to limit your intake of alcohol. Worse yet, you may find that you have a drinking problem when you try to limit it and can’t. In this case you need to seek professional help or think about a 12 step program such as Alcoholics Anonymous. The latter program is free and has helped many people to sober up and get their lives back under control and I’m sure many of them lost a few pounds as an added benefit.

If you don’t drink at all that’s great then you don’t have to worry about alcohol and weight loss. However, you may know someone who does, so it might be nice to share this information with them and help them out. Meanwhile, keep track of calories and do your best to stick to a weight loss program.

Fasting and Weight Loss

Fasting and weight loss is sort of controversial. Some people believe that if you fast you cause the body to go into starvation mode thus lowering metabolism. And as you may or may not know a lower metabolism is not a good thing if you’re trying to lose weight.

Then others like myself believe it can be done effectively as long as you know how to do it properly. For fasting and weight loss to work you need to have a plan that doesn’t abuse the body and cause it to go into starvation mode. It’s not that hard to do and is worth learning.

If someone abuses fasting then yes their body may think it’s starving and slow metabolism down creating the problem of little or no weight loss and the need to get it back up.

To use fasting and weight loss effectively you need to start by cutting out toxins at least a week or two BEFORE the fast. This way you prepare the body for a big change a little at a time. You can’t expect to eat junk food, smoke, consume alcohol or any of these toxic substances and suddenly just stop eating and not have a problem.

The key is cutting them out a little at a time, so that the body can adjust. For example, stop eating junk food one week then cut out sodas the next and so forth.

After you accomplish this you then begin to fast certain meals, not every meal. You may eat breakfast, but then only drink fruit or vegetable juice for lunch. Then eat a light dinner and, of course, you’re now eating healthy foods; junk foods are gone. This is how you gradually prepare the body for fasting correctly.

It takes discipline for fasting and weight loss to be effective. This is another great thing about fasting and that is it teaches disciplined eating habits. You can’t just eat when you want or what you want, that’s not how it works if you want to lose weight.

Once you get to the full fast, drinking only juices, you may want to do it for a weekend to start. Or a time when you’re not very active, so that you won’t get weak.

Then in time you can do the fast for longer periods, however, this is not something you do as a lifestyle, it’s for short periods. This way you gain discipline and detoxify the body as well as lose weight in a healthy and safe manner, without stressing the body.

Now you know how to do it correctly so why not give it a try?

Healthy Food Tips

Healthy food tips aren’t any good unless you follow them. This is the problem and that is that many people know how to eat right, but they don’t do it. In this day and age when information is readily available online and everywhere you go on healthy food tips how can anyone not know how to eat the right foods. They know but don’t do!

Just for the heck of it I’m going to lay out the basics. It all starts at the grocery store. When you’re shopping for food you need to read the labels! You are looking for calories, fat, salt and sugar amounts of each food you buy.

Healthy food tips are right there for you to read if only you will. Before you go shopping you need to research and find out how much of each is the right amount for you. Obviously, if you’re trying to lose weight then you choose low cal, low fat foods.

You also need to know about portion control and not eat heaping helpings or multiple helpings. This is basic healthy eating 101, we all know this.

Always eat breakfast and eat several small meals a day not 3 great big ones. Keep track of what you eat it all counts! Do not allow yourself to get hungry, hungry people over eat. Stressed out people over eat, so stress and emotional eating is a no no.

Don’t eat just before going to bed use the 3 hour rule and eat your last bite of food three hours before bedtime. Drink more water and less soft drinks. Eat more fresh vegetables and fruits as well as less processed foods.

These healthy food tips are of no benefit to you if you don’t do them. If you choose to have poor eating habits then you will pay and you will pay dearly as time goes on.

Just eating right isn’t enough either you need to have a consistent exercise routine in place to reap the full benefits of healthy foods. Diet and exercise work together to maintain good health. If you don’t know this then you have been living in a cave.

The reality is that people know and don’t care, but they will care after a stroke or heart attack lands them in the hospital like it did my mother as well as my brother and father.

I’m determined that poor health doesn’t sneak up on me how about you? Don’t say I can’t afford it when in fact you can’t afford not to.

Weight Loss Routine

A weight loss routine is essential if you plan to lose weight and keep it off. A fad diet or diet pills may work temporarily, but the weight will come right back. Therefore, it makes sense to have a routine, something you do by a change in lifestyle.

A change in lifestyle is the only way to have permanent weight loss. It doesn’t have to be a drastic change, so that your life is turned upside down and you’re stressed out about it.

You can get a weight loss routine by changing one thing at a time this way it’s doable. Why set yourself up for failure? This is exactly why many diets and fitness plans don’t work. People attempt to make drastic changes and realize they can’t do it!

Or they may try someone else’s plan which won’t work either. It needs to be your plan a weight loss routine that you designed because only you know what you can and can’t do.

Okay, so where do you start? You start with the beginning of the day at breakfast. Just make it your goal for the week to eat a low calorie healthy breakfast, no donuts or junk. Did you know you can get rid of hundreds of calories just by doing this one thing?

After the week is up move on to doing lunch the same way; a low calorie healthy lunch for a week. The next week move on to dinner and pretty soon you will have a pattern of eating healthy. If you fall off the wagon a day or two just get right back on, don’t rest there.

While you’re doing this make it a point to add a little more activity each day like walking, playing with kids or maybe going up and down stairs at work or home. Something is always better than nothing. This is how you will gradually design a weight loss routine.

It needs to fit into your daily life, not something that totally disrupts and causes chaos by interfering with your job or family. I’m not saying there’s no effort, because there is and it’s all up to you to follow through. No reason to delay get started right away.

Weight Loss Methods

There are many weight loss methods, however, the key is to have one that actually works. If you have a weight loss method and it isn’t working it’s time to change methods. How long should you give a method to work you ask? If you haven’t lost even 1 pound in 3-4 weeks time you need to start thinking about changing methods.

Most people want to lose weight quickly, but that’s the worst thing you can do. If you lose it fast it’s going to come back. However, if you lose it slowly over time by changing eating habits and adding an exercise program then you will most likely keep the weight off.

When people lose weight fast it’s usually with some fad diet or diet pills. Diet pills are good if you’re extremely obese and are under a doctor’s care, but not for an ordinary person who just needs to lose a few pounds. These weight loss methods aren’t for everybody.

Then there’s the lose water weight method. Losing water weight only works for a short time as it also comes back unless you abuse water pills or some other extreme method of getting rid of water in your body. These weight loss methods are not recommended or safe.

The best way to lose weight is by changing eating habits with small doable goals one day at a time combined with an exercise program that you do consistently. If you’re tired of weight loss methods that do not work then why not do what does work?

You know it’s not working if you’re on a gain and lose cycle that has been going on for years. The goal should be to lose the weight then maintain it.

This is unsafe and will have you on an emotional roller coaster ride that never ends!

If you continue to use weight loss methods that do not work you will never be happy or fulfilled. So, the next time you think about it remember slow and easy wins the race.

Eat High Energy Foods

When you eat high energy foods it they give you natural energy. I’m not talking the kind of energy that caffeine or sugar gives. Those two bring you up just to let you down twice as hard. This is why they should be cut back or cut out it’s not healthy energy.

Starting the day out with a good high energy breakfast is the best way to begin. Most people know that carbs provide energy, however, it’s best to have a balance of high energy foods, which include a combination of protein, fats and natural sugars.

Some high energy foods for breakfast would be high fiber cereal, low fat dairy, boiled egg, bananas, whole grain breads, oranges and orange juice to name a few.

If you need a healthy high energy snack go for apples, grapes, carrots, peanut butter & jelly sandwich, energy bar, trail mix and nuts, especially peanuts, walnuts and cashews.

For lunch eat a tuna, turkey or grilled chicken sandwich on whole grain bread, pasta or green bean salad, spinach, carrots, cheese sticks, pears or a large salad with eggs, cheese, chix strips and low fat dressing. A good dessert would be a small fruit smoothie.

High energy foods for dinner could consist of lean roast beef, sirloin, fish, pasta, potatoes, rice, beans/lentils, broccoli, and water melon or cantaloupe for dessert.

Remember, the last meal of the day should be the smallest one not the largest as we have been taught. Small portions and frequent small meals is what keeps energy up.

Lastly, plan meals if possible and prepare snacks ahead, so that they’re ready to go with you as you go out the door. This way you won’t have to give in to junk food if you get hungry.

Count Calories

If you need to lose weight you have to count calories. That’s just the way it is so you might as well get used to the idea. It’s not as hard as you might think once you get used to it.

There is no magic number we should eat, however, if you eat about 1500 a day combined with moderate exercise you should be able to lose about 2 pounds a week. You see, the most important factor in getting your weight to do exactly what you want it to do is calorie intake. Not fat, not carbs, not certain foods. It’s calories.

Whether your goal is weight loss, weight gain or just maintaining your current weight, the one factor playing the biggest role in making this happen is the number of calories you are eating. This isn’t an opinion or a diet fad. This is the proven science of the human body.

The amount of calories you need depends on the size of your body and level of activity. One pound of fat has about 3,500 calories. A reduction of 100 calories per day will cause the loss of one pound of weight in 35 days. By just cutting out the calories equivalent to one slice of buttered toast from your diet, you can lose 15 pounds in one year and a half. Maybe now you can see why it’s important to count calories.

The best diet is one that can be maintained for many months or years until healthy eating habits become a way of life. As a general rule, your daily calories should not be reduced below 15 percent of the calories required by your target weight and activity level.

The first few days you count calories are the hardest because you have to look up the number of calories of each new food. It may seem that you are spending more time writing down what you eat than eating. Don’t be discouraged it gets easier as you go.

There is also a great e-book you can get called Burn the Fat Feed the Muscle you can check it by clicking here. You will be amazed when you count calories and exercise how much better you look and feel.

Lowfat Diets

Low fat diets can help you lose weight, however, you still need to watch calories and exercise. Most people know fat in their diet can raise cholesterol and put them at risk for heart disease, but keep eating high fat foods anyway.

Then there are people who know they have poor eating habits and are seeking to change them. If you’re eating foods high in fat you can make changes a little at a time. You don’t have to give everything up all at once and eat low fat diets.

Many people don’t start changing from high fat diets to low fat diets because they fear giving up their comfort foods like ice cream, chips, donuts, cake, pizza and other high fat foods.

They don’t seem to realize you can eventually exchange the old bad eating habits for new good ones by doing small doable goals. All you need to do is set a doable goal of no high fat food for 1 day then once you’ve done that you can go for 2 days then 3 and so forth.

You can alternate the days and eat your normal high fat foods one day and low fat foods the next. However, on the high fat food days you need to remember the long term goal is to cut these foods to a minimum. So, you may want to eat smaller portions than you used to.

Alright let’s look at some low fat diets foods. These are the foods that you want to start replacing the high fat ones with, but remember you need to also pay close attention to the calories, low fat doesn’t necessarily mean low calorie.

Low calories foods: Lettuce, carrots, tomatoes, strawberries, spinach, egg whites, baked potatoes, grapes, angel food cake, oatmeal cookies, breakfast cereals (some), watermelon, air-popped popcorn, tuna packed in water, green peas, wheat bread, pancakes, beans, rice, pretzels, vegetable soup, chicken soup with rice, 1% milk, low fat yogurt and low fat cottage cheese, lean meats/fish no skin, no frying.

Most all fresh fruits and vegetables are low fat except avocado’s and olives. Read labels for nutritional information while shopping and have a calorie/fat chart that tells you what’s what.

Once you get started you will be amazed at how much better you feel and look when you eat healthier and begin to lose weight. When you accomplish small doable goals you will ultimately reach long term ones rather than deprive yourself of everything all at once.

Low fat diets will help, however, calories must be counted and an exercise plan in place.

These are great tips, but if you’re REALLY serious check out Burn the Fat Feed the Muscle it’s currently the top weight loss product out on the market and it has a solid structure that if followed guarantees results. CLICK HERE to learn more about it…

Effective Diets

The most effective diet is the diet that you will do. I know it sounds simple, but it’s the truth. There is no magic diet that works for everybody because everyone is different. Their body responds differently and this is why so many diets or diet plans fail.

To be real there will be need to be trial and error. In other words, it may take a while to get a real honest to goodness plan that actually works. However, it will be worth it because you will finally have a plan that will help you maintain weight loss instead of the old gain and lose type of dieting that most deal with all their life.

It’s okay to take bits and pieces of various diet plans and formulate them into one just for you. In fact, a personalized diet is the most effective diet, one you know you can and will do!

After all, if you don’t follow it then it can’t be effective can it? Don’t fall into the habit of going from diet to diet. Or at least if you do gain knowledge from each one and use it to design your own. This is how people acquire effective diets that work.

Of course, you need to keep it healthy and not go for fad diets or things that sound too good to be true. As you know these are scams that do not work.

Almost anyone with good knowledge of exercise and diet can lay out effective diets that will help people lose weight. However, the people won’t stay on it if it doesn’t suit them.

I could put one in here and it would work for some, but I know that it will only suit a few.

One simple way to do it is cut calories down to the 1200-1500 range, no less than 1200. You can still eat the same foods as usual, but change the portion size to reduce calories.

Eat several small meals a day, so that you won’t get hungry. Hungry people overeat! That’s why many times three traditional meals don’t work; too long between meals.

Now you know the basics on how to use effective diets all you need do is insert the exact foods of your choosing with portioned calories and do it on a consistent basis.

Get Into Shape the Fun Way

There are special occasions that people feel the need to get into shape for like a wedding, prom or maybe a new bikini. The problem is they want to do it fast and fast weight loss isn’t only near impossible. but also unsafe. Not to mention, it doesn’t last.

When you lose weight fast more times than not it comes back with a vengeance. On the other hand, if you lose it slowly by changing eating habits it usually stays off.

Naturally, it’s not only eating that you need to be concerned with it’s also activity or exercise. And that’s the part that can be fun! It’s never fun to go on a diet, but there are many activities you can do that are fun and the best part is that while you do them you burn calories.

You can get into shape playing with kids running around doing what they do. For example, frisbee, throwing a ball, kickball, tag, hide and seek, tennis, volleyball and tag football are all games you can play with kids or adults for that matter.

Some other ideas to get into shape the fun way are water aerobics, belly dance class, step class, Billy Blanks and Richard Simmons videos, hiking, walking and cycling to name a few. It’s also fun to do activities with a partner; someone you enjoy spending time with.

Getting into shape doesn’t have to be monotonous either just alternate days of activities like water aerobics on Monday and Wednesday and cycle on Tuesdays and Fridays or whatever combination you choose. You don’t have to do the same thing over and over.

As long as you’re consistent it will work, that is if it’s combined with good eating habits. Nobody can lose weight or get into shape if they don’t do both.

Now, this is what you do. Make a list of activities you enjoy and begin to do them on a regular basis without fail, combined this with eating 1200-1500 calories a day. In 30 days time you should see and feel the difference in your body and lose 5-8 pounds.

And that’s how to get into shape the fun way!

Maintain Weight Loss and Stay Healthy

If you want to maintain weight loss and stay healthy you can do it. The key is to stay consistent with the program that helped you get there. Many people gain weight back because they stop doing what they did to lose the weight.

They stop exercising and revert back to unhealthy eating habits. All this does is create a yo-yo gain and lose issue that can go on for years. When you do this it’s hard on your body and self esteem as well. Nobody feels good when they’re over weight.

Once you’ve reached the weight you desire it’s time to reevaluate weight loss goals. Now that you have lost the weight it’s time to maintain weight loss with a new plan.

The new plan will allow you to up calories a bit and not workout as hard as you did to lose. Only you know how many calories less you ate to lose, so only you know how many you need to maintain weight loss. If you feel comfortable with your workout leave it alone.

While you’re over weight you are out of balance and when you’re in the process of losing you’re out of balance too. However, now you want to create a balance.

Being in balance won’t feel natural at first because you’re used to being out of balance. You will want to under eat, over eat, exercise more, exercise less, back and forth like you have been. It’s a matter of habit more than anything, you crave being out of balance because that’s what you’re used to. This is what you’re up against to maintain weight loss.

The good thing is that now you know, so you can gain control over your emotions. Just because you want to do something doesn’t mean you have to do it. You can control your emotions with your mind. It’s called discipline!

Discipline is a foreign word to a lot of people, but it’s what you need to maintain weight loss. It will help to reset goals and write them down. It’s also a great idea to share them with another person who is going through the same thing, which will provide emotional support.

Remember it’s a lifestyle now not a diet and you’ve won the battle!

Weight Loss Toning

Weight loss toning makes sense doesn’t it? Really now who wants to lose weight and not tone their body while they do it? After all, if you don’t then you’re left with flabby upper arms for all to see as they jiggle along every time you wear a sleeveless top. Not to mention those flabby thighs that keep you from wearing your favorite shorts. As you no doubt know only exercise can tone your body and keep you looking your best so that no matter what you wear you look GREAT!

Toning the body doesn’t have to take a lot of time you just need to know what to do and how to do it. One of the best ways to tone is to use some type of resistance training. Resistance training can be done with weights, tubing or even your own body weight. All of these methods are effective, it’s just a matter of personal preference.

Another question you may have on resistance training is how often it’s done. Usually 2-3 days a week is sufficient depending on your goals and how much time you have to devote to it. Keep in mind muscles need at least 24 hours of rest for best results. This rule pertains primarily to resistance training not stretching or cardio exercises which can be done daily.

Now let’s go into bit of detail on how many repetitions and sets to start with. Beginners should start out at most doing 2 sets of 8-10 reps for all major muscle groups. The major muscle groups being: legs, back, chest, abs, shoulders and arms. Most likely you can be finished in 30-45 minutes minutes. Naturally, you want to do 5- 10 minutes of warm up exercises and or stretches before resistance training to prevent injury.

Finally, if you tone and lose weight at the same time you not only feel better, but look better too. Nobody wants sagging, flabby skin. Furthermore, it’s much healthier and faster when you combine toning exercises with a safe balanced diet than to do one without the other. For this reason weight loss toning will be a great asset to your weight loss plan.

Losing Body Fat

Losing body fat is the goal of everyone who wants or needs to lose weight. The hard truth is that it has taken some time to get there, so it will take some time to get it off. The deal is everyone wants to lose weight fast, but this is not the best way to do it.

It’s true that many people aren’t successful with weight loss because success means that the weight stays off. Therefore, if you gain it back this means it wasn’t a success.

To keep weight off permanently you first need to educate yourself on calories, protein, carbs, fats, exercise and metabolism. Once you know how it all works you can conquer it.

In your research you will find losing body fat slowly is the best way. Fast weight loss usually comes right back this is because you need a lifestyle change to keep it off.

Keeping tracking of all calories is a must, food and drink. A calorie calculator is a great tool for this. You first calculate how many calories you need to maintain your weight then eat 100-200 a day less until you reach 1500, no less than 1200.

Reduce calories slowly to give the body time to adjust. Eat a balanced diet of protein, fat and carbs. Dietary guidelines are as follows: protein 10-20%, fat 20-30% and carbs 45-55%.

Eat smaller meals and eat more frequently 5-6 times a day as opposed to the larger 3 meals a day. This helps to speed up metabolism and keeps hunger at bay.

Exercise speeds up weight loss. Also, consider the fact that if you don’t exercise you will be flabby. Choose an exercise you enjoy so that you will do it. All you need is 3 days a week, 20-30 minutes a session to maintain good health and fitness.

Lose body fat a little at a time, at most 2 pounds a week. Weigh yourself once a week to keep it in check. It’s easy to lose 5 pounds, but not 25! Don’t let weight sneak up on you.

Yoga for Weight Loss

If you’re thinking about yoga for weight loss then you should know that it can help, just as any exercise can, however, it’s not the best choice. The reason being is that it doesn’t get your heart rate up enough to burn fat.

For yoga for weight loss to work you would need to combine it with running or some other form of aerobic exercise. This is what a many others do in order to lose weight and reap the benefits that yoga has to offer. Yoga is good for strengthening muscles, improving posture and increasing flexibility. Yoga is also great for relieving stress.

There are a couple of styles of Yoga that can get your heart rate up more than the others. One is Power Yoga. This type of Yoga will most likely appeal to people who are already quite fit, enjoy exercising, and want a minimal amount of chanting and meditation.

Then there’s Ashtanga Yoga it also has rigorous movements like Power Yoga except for it follows a set series of poses with an emphasis on flexibility and strength. Once again this is usually for those who are already in pretty good shape and can follow with no problems.

If you’re determined to use Yoga for weight loss you can do it. Granted it may take a while to get where you want to be, but once you’ve got it down you can do it from home or anywhere.

One of the best DVD’s on power yoga is Total Body Workout with Rodney Lee the link goes to Amazon. It’s reasonably priced at $7.99. This DVD has 213 reviews with 98% of them good so I would say if want to use Yoga for weight loss this is the one for you.

Next Page »

• Archives

  • February 2012 (3)
  • January 2012 (10)
  • December 2011 (11)
  • November 2011 (8)
  • October 2011 (8)
  • September 2011 (3)
  • August 2011 (4)
  • July 2011 (5)
  • June 2011 (1)
  • May 2011 (1)
  • April 2011 (2)
  • March 2011 (1)
  • February 2011 (1)
  • December 2010 (1)
  • June 2010 (1)

• Recent Posts

  • Ways to Burn Fat
  • Interval Training for Weight Loss
  • Exercises for Weight Loss
  • Rapid Weight Loss Diets- Safe?
  • Weight Loss Stretch Marks
  • Healthy Exercises
  • Antioxidants for Good Health
  • Weight Loss Help
  • Exercise To Lose Fat
  • 3 Top Diet Pills- Are They Safe?
  • Weight Loss Motivation at Work
  • How to Raise Metabolism
  • Weight Loss- Lose Stomach Fat
  • At Home Fitness
  • Alcohol and Weight Loss

• Blogroll

  personaltrainerz.com/