weight loss and fat burning

By Keble D McDermoth

Without an eating plan that works, your weight loss won't work. There is a common fitness phrase that says, "you cannot OUT-RUN a bad diet", which explains exactly how important an effective eating plan is. 

No matter how much you exercise, it will be very challenging to lose weight unless you change your diet. There are endless different diets and diet advice out there which makes it really easy to get lost in the ocean of different ideas. In addition, if you don't have a simple plan that works, you will drown in it all because every week there seems to be a new fitness idea coming out.

Therefore, I've created a list of four major diet tips that will help you to lose weight quickly. These are based on five years of training a wide variety of personal training clients. I learned that once my clients followed these diet guidelines they found success. Of course, there are plenty of other guidelines that you could add to this list, but these are the most effective and simple one's that I've found. Step 1 - Plan Your Meals: Many people cheat on their diet because they don't know what to eat at a given time. They didn't pre-plan their meal so they aren't prepared when it times to eat. So, when they get really hungry, they have no choice but to get something really fast to satisfy the hunger. And, this is usually a dish filled with unhealthy choices. However, when you plan your meals, you will always know what to eat which will help you to make better choices.

Meal planning is also really EASY. 

All you have to do is think about what you want to eat the day before. There is no need to be perfect though. All you need to do is write on a piece of paper or in your smart phone, a summary of the what you would like to eat the next day and where you will get it from. Once you plan your meals consistently for some time, it will become second nature and you will no longer have to write anything down anymore. Step 2 - Reduce Refined Carbohydrates From Your Diet: Many people think that high fat diets is really what makes them gain weight. However, the real culprit is carbohydrates. More specifically, refined carbohydrates, which includes, white rice, bagels, white breads, processed sweets etc. These are basically foods that were stripped of most of the natural ingredients found in nature. These food affects your weight loss in the biggest way because your body doesn't know how to break them down. Therefore, your body converts these carbs to fat which is stored in your fat cells. If this continues for a long period of time, weight loss becomes even harder. 

Why?

Because your body eventually becomes more and more insulin resistant. This means that your body doesn't produce enough insulin to take the sugar in the carbohydrates from your bloodstream. To ensure that this doesn't happen to you, make sure that you are consuming more complex carbohydrates such as, sweet potato, brown rice, fruits and vegetables etc. Step 3 - Eat More: This sounds contracting because our focus here is weight loss yet I am telling you to eat more. What I really mean though is that you should consume more small meals more often. The model I recommend is 4-5 meals per day. Breakfast should be a big meal because it is your jumpstart in the morning. However, the other four meals could be a little smaller. You can also eat the traditional three big meal while adding 1 small snack between each big meal. Step - 4 Keep a Balance: This goes without saying but "balance is the spice of life." Many people like to go all in with their diet and eliminate all of their favorite delights instantly. However, this usually seems to cause more havoc in the end because many of these people will eventually start craving these foods even more at some point. Rather, try to build a solid foundation by doing things a little slower. Instead of giving up white rice altogether, cut down to 1 scoop which will eventually make it easier to let if go altogether in the future. 

A great way to keep a good balance is to substitute your cheat foods with organic delights. Therefore, if you love chocolate a lot, try going to an organic store and picking some organic choices. This will be a lot more healthy for you because it has more healthy ingredients in it. 

And, you are still getting the good taste out of it. ______ In the end, it is all about creating a good relationship with food. Make sure you are eating to LIVE and not living to EAT. How To Get Shredded Article Source: http://ift.tt/1MLjb5x

By Jon Allo A woman's hormones are different to a man so women do need different diet tips. Hormones affect appetite control, metabolism and weight loss. A woman has to deal with weight loss problems that men don't. Here are 3 key tips for weight loss for women that will help you to focus on your personal weight loss goals. 1. Your Head Can Tell You That You're Hungry (When Really You're Not). The first of these diet tips for women relates to research published in the Proceedings of the National Academy of Sciences. Here women who were involved in the research stated they were not hungry when looking at, smelling or tasting desserts like chocolate cake or cinnamon rolls. But their brains registered the desire to eat them. Men, in contrast, did not have this issue. Women should also recognize that premenstrual syndrome (PMS) can lead to cravings for sweet foods. If you do have cravings, try and plan for them. For instance, dark chocolate helps to manage your chocolate cravings as it is very rich and you only need small amounts to get that chocolate satisfaction. 2. After Exercise Hunger. Another problem women have to deal with that men do not is a large increase in a hormone that tells you that you're hungry right after a workout. Therefore, that urge you get to start eating snacks right after you have done some exercise is not in your imagination. Research reveals that this might be due to evolution. Women are designed to make sure they remain fertile, and one of the ways your body tries to do this is by making sure that you don't run out of calories to burn. Some elite female athletes have injections to stop their monthly menstrual cycle to help curb that desire to eat after an intense training regime. This, of course is not a recommended solution. Some of the best diet snacks can be made by cleaning, cutting up and storing fruits and vegetables, so they can be grabbed quickly after your workout. That way you are not tempted to open that bag of potato chips or packet of cookies. 3. Building Muscles Doesn't Mean Being Bulky. In the same way that women are designed to protect their reproductive systems, men are designed to have less body fat and more muscle, partly due to their primary hormone, testosterone. Strength or resistance training to build muscles is often ignored when looking at tips for weight loss for women. Women worry that if they try to build muscles they will end up looking like a bulky male body builder. But big muscles are built with the help of testosterone, a hormone that is predominate in men and very much lower in women. Even women who do an intense weight training regime everyday can't build the bulky muscles to match male bodybuilders.Regular resistance training on your upper body, lower body and core will add lean mass to your physique and you'll burn more calories on a daily basis. Do you want to learn more ways to lose weight and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Get more nutritional information, the best exercise programs, fitness motivation and a FREE eBook with over 100 tips for losing belly fat here. Article Source: http://ift.tt/15Yy4zM

By Craig Geswindt  One of the most obvious signs that you have weight issues can be seen right in the middle, the belly. When you start adding a little more weight without your knowing, it is your belly that would be the first to inform you as soon as you face the mirror and take good look at yourself. Actually, you do not even have to take a look at the mirror to notice this. You would notice it already when you wear your pants and wonder why you have to adjust your belt a little by loosening it so you could be comfortable. This is why you do have to learn the tricks of losing belly fat fast. Exercise is definitely one of the most effective ways of losing the fat stored in your belly.  Of course, the mere sound of it is already exhausting. But you really do not have much choice. If you want to be slimmer and if you want to have a washboard belly then there is no other way but to sweat out. Of course, it is also very important that you know about the routines that should be performed in order to flatten your belly. In this respect, it is recommended that you get the help of a gym instructor. Diet is another way of losing belly fat fast. You should be careful with what you eat. This could not be done though if you do not even know what kinds of food should be found on your meal table. One thing is sure though is that you may have to cut on your carbohydrates. While carbs may be necessary for energy, these would have undesirable effects on your body if you do not make use of such through physically strenuous activities. Aside from a controlled amount of carbs, you should also be careful with your sugar intake. You may find it unbelievable, but lack of sleep could be a factor for bigger bellies.  There is actually a study that has proven this. According to this study, people who sleep less than five hours at night tend to have bigger bellies than those who sleep for 6 hours or more. If this is the case, you really should try minimizing your nightlife a bit. You should make it a point to sleep early so that you could lose belly fat. While this may seem a minor factor, you should still consider doing this along with proper diet and regular exercise. By combining the three methods above, you could surely lose belly fat in no time.  Of course, the reduction would be gradual and you may not even be able to notice the changes. However, it would surely be advantageous that you do start with the application of the three methods. Aside from these, you should also avoid things that could make you grow your belly, such as stress. You have to relax a bit so that you would not be prompted to indulge in belly-growing habits when you are stressed out. Discover some new tips and techniques on belly fat weight loss by checking on this great resource here. Article Source: http://ift.tt/1IcqNOp

By Jon Allo  To successfully burn body fat you need an effective all round fat burning program.  But it has to be done correctly and in a way that you can stick with so that you don't put the fat back on when you stop. Here are 5 quick tips to help you lose body fat starting today. 1. Don't Restrict Your Calorie Intake Too Much. If you restrict your calorie intake too much, your body thinks that it is going into starvation mode, so responds by slowing down your metabolic rate to make the most of the food it is getting. For your metabolism to operate efficiency and burn calories, eat plenty of fresh fruits and vegetables, protein, lean meats and whole grains. These foods will keep you full, and are not stuffed with saturated fat, sugar and calories. 2. Don't Miss Out Breakfast. To kick start your metabolism out of its resting metabolism rate you need to fuel your body after sleeping. Having a healthy breakfast helps to wake your system and get it working to burn body fat. If you're skipping breakfast, you're more likely to reach for high sugar and high calorie snack foods during the morning. 3. Get Yourself Moving. Research shows that after sitting down for 4 hours or more, your system produces less of the enzyme that helps to burn body fat and cholesterol. But, by just standing up and moving about kicks your system back in to gear. If you sit down for your job, ensure that you get up and move around for 5 minutes every hour. 4. Have An Effective Exercise Program. Cardiovascular exercise burns fat and the most calories, but just for the period that you exercise. When you stop exercising, the calorie burn stops. On the other hand, strength or resistance training goes further. You burn calories while you are exercising and you also burn calories after you have stopped exercising. This is because your metabolism needs to restore the glycogen, or energy, back to your muscles. The best exercises to burn body fat are a mixture of both cardio and resistance training. 5. Have A Weight Loss Plan. One of the main challenges that people face when they try to lose body fat is that they see the change in lifestyle as a prison sentence. But you have to remember that you are actually trying to have a healthier lifestyle. You need to make your diet and exercise routine work in such a way that you can maintain it. If you're too restrictive and don't allow yourself to have anything you enjoy, you won't be able to keep it up. Do you want to learn more ways to burn fat and get fit? Are you confused about healthy eating? Do you want to know the best workout techniques to get the results you want? Get more nutritional information, the best exercise programs, fitness motivation and a FREE eBook with over 100 tips for losing belly fat here. Article Source: http://ift.tt/15Yy4zM

By Gregory L Gomez Unfortunately one of the most difficult things for people to accomplish is to lose weight and get fit. To achieve this in a natural way, maintaining healthy nutrition and a regular exercise plan is your ticket to success. As simple as that may sound it actually confounds most people which is the main reason nearly 50% of American adults are overweight. Losing weight is difficult because not only must a person completely revamp their eating habits and maintain a consistent exercise routine, but also consider the length of time it will take to lose the excess weight. This is usually what throws people off course. In other words, sure it may be rather easy to eat healthy and exercise for one week, but how about for one month, a half of year, a whole year or longer? The length of time needed to drop the weight will depend on how overweight a person is, and how consistently they stick with their plan. There are some people who want to lose weight but do not want to workout. If you are one may be leaning this direction, it's important you understand that it will be hard to lose weight without exercise. Even though exercise comprises of only about 30% of a person's weight loss success, the other 70% being nutrition, working out regularly still plays a key role in creating a healthy life. Not only does working out burn calories and fat from our body, but it lends a motivational hand to help remain inspired with this new way of life. It is very easy to slip back into old habits and routines when you are not motivated to lose weight any longer. If that's not reason enough for you to include exercise into your weekly routine, let's look at the numbers and that may help change your outlook on this healthy habit. Say for instance an individual whose calorie amount to maintain their current weight is 1,800 calories per day. This past week Monday through Friday this individual was able to create a deficiency of 350 calories each day by focusing on healthy choices and portion size. The deficiency total for the work week totals 1,750 calories which is equivalent to about a half of pound of weight lost. However on Saturday, this individual went out with a group of friends to celebrate a birthday and this is where the problems began. Not only did this person have 3 alcoholic beverages but had a number of appetizers along with an enormous meal. To top it off, since this person was under the impression that since they maintained healthy nutrition during the week they ordered a large chocolate overload dessert and devoured afterwards. Do you realize that amount of food comes out to over 2,500 calories? That amount goes entirely over the amount of calories allowed for a day let alone for one particular meal. This is one of the main reasons why it is hard to lose weight without exercise to burn off any extra calories that may be tossed into your body on any given day. By maintaining this healthy habit, you will not have to worry much if a birthday celebration or a night out with friends arises since you will have exercise to back you up to help get rid of the junk. Gregory L. Gomez, a LAUSD teacher who's also on journey to develop a healthy life in an effort to lose weight and get in shape. Follow his progress on http://ift.tt/14s0n54 as he strives to lose nearly 100 pounds by eating healthy and maintaining a consistent exercise routine. Get a FREE monthly Healthy Choices Newsletter along with a Healthy Eating eBook just for stopping by at http://ift.tt/176KbPD. Article Source: http://ift.tt/14s0n58

By Wil Scott They tell me to just stop eating. Okay, I admit it, I've been fighting with my weight all my life. I have been thin, average, and overweight. I know the struggle all too well. My mother never had a weight problem and was my biggest critic. My mother would give me that wonderful motherly advice of, "Just stop eating!" Well, that was a lot easier said than done. And truthfully, overweight folks don't need to stop eating (this would put our bodies into starvation mode, thus storing more fat). I mean, we don't want to starve, right? I am also sure you have heard some folks making fun of the very obese.  This is very hurtful and can lead an overweight person right back to overeating, seeking comfort. I know... I've been there. Now, there are those who are overweight due to medical issues and medications that may make them gain weight. This is not the person's fault. So what are us regular folks who are overweight supposed to do? We stick to our guns and we work at change. Yes, I said it... CHANGE. I know, I know, we all fear any type of change, but change is a good thing and this type of change could save your life. All it takes is a little work and I said a little. Believe me, it can be done. I realized that I was having issues doing the things I loved to do, going places I loved, and being a lively part of my family.  I became a recluse because I felt uncomfortable because I was too big. My clothes looked awful, at least to me and my mother was relentless on the "just stop eating" speech. What really hurt was when I overheard another family member state how "huge" I was and that was an embarrassment, "She should really do something about her eating problem." Wow! Thanks to very much for that! I, as many do, began developing some medical problems because I was getting older and larger (thank you sedentary job). So, I decided to CHANGE. I changed my habits... my eating and lifestyle habits and it was not hard at all. When I made that commitment, I saw an immediate change in me. I was very unhappy as I was, but when I realized that this weight had to go and I needed to get healthy. I was doing it and when I saw the weight coming off and I went down 2 sizes, I was really happy. My family congratulated me, my friends thought it was awesome and I was feeling good about me. I promise, it was not a selfish good, but an accomplished good. I had really done it! How did I do it? Again, I broke a bad habit. My bad eating habit, my bad food choices habit. I gathered all the information I had pushed away into the dark catacombs of my brain and made a plan. My change of lifestyle and my plan that was right for me. It was easy. I did it and I continue to follow this as a rule. My new loving it lifestyle. Old, bad habits have been broken. I personalized this and made it fun for me. I worked on my weight/wellness goals. I did not want to follow a regular routine that was a cookie cutter plan for everyone... that's not me. I needed my own plan on my terms and that's what you have to do. Make a plan, a goal, and stick to it. I made it fun so I would stick to it. It is just a change in habits. I changed one thing at a time so I would not feel deprived of anything. That is the most important thing. You do not want to feel deprived of anything, yes you can have your cake and eat it too... just not a humongous piece and not every day. You do not want to feel that you are on a diet (that is a bad word in my home). You are making a change and making your life better. You are eating better and you are feeling better. When you make the decision to change your habits, particularly eating and lifestyle, you are literally going to glow. Remember, you are not going to stop eating, you are going to eat great and eat healthy, and you'll never again hear those words, "Just stop eating." For more information about this subject and author, Wil Scott, please visit http://ift.tt/1Fh1tbG. Article Source: http://ift.tt/1Hc6lvS

By Darryl Goes Estimates place the percentage of dieters that fail in their objective at 80-95%. By failing, it means that either they do not lose weight at all, or they gain weight instead of shedding off. Surveys have revealed that of those who have undergone dietary programs, only one percent lose weight and do not gain it back. This is a very important subject matter because obesity research is very relevant today. Obesity is a growing problem in the United States in particular, and health and nutrition experts are working non-stop in determining factors that influence the increased prevalence. The biggest losers There are many diet and meal plans being offered today. The general observation is that of these programs, the biggest failures are those that involve radical changes in a person's eating habits. For instance, diets that replace regular meals with fruit juice, cereal bars, or milkshakes seemed ended up with people failing miserably in the long term. Similarly, programs that are overly strict in the daily caloric intake of dieters resulted in more failures than successes. The meltdown resulting from these diets and their inability to promote long-term weight loss are often attributed to the lack of an effective method to re-educate the dieter on their eating habits. After the program's implementation, most dieters just go back to the way they were. They only realize that these old eating habits have caused the increase in weight that motivated them to undergo a dietary program in the first place. Why people fail to keep the weight off Perhaps we need to focus on the factors that influence the non fulfillment of the objective to maintain weight loss. Long-term success is largely dependent on a combination of two factors. These are food intake and physical activity. Poor success rates are associated with the inability of the person to monitor daily food intake as well as the lack of physical activity on a daily basis. Meanwhile, studies show that people who succeeded in maintaining a weight loss ranging from 30 lbs. to 60 lbs. for a year at the least managed to do so by changing their lifestyle, engaging in a regular exercise program and monitoring their meal servings and frequency of food intake. Many clinical studies performed with obese persons support the validity of the positive effect of behavior modification in weight loss. Binge eating is one of the problems associated with obesity and the failure to keep the lost weight off amongst dieters. Binge eating is in turn associated with certain pervasive psychological issues. There are diets that work, but there are also diets that seem to do more harm than good. Nevertheless, the outcome of a program is wholly dependent on the choices that the dieter makes. Some diet plans have innate virtues that increase chances of success. However, even the most highly regarded programs can fail in the long term if the person fails to recognize the need to leave behind habits and behaviors that favor weight gain over weight loss. Get more information about weight loss program and good nutrition programme to lose weight. Article Source: http://ift.tt/1GzSgsd

By Regis C Ndongo A lot of people want to lose weight.  The biggest problem that people have is they do not have any accurate information on how to achieve this. The advice in the following article will help you lose weight. If you are patient and committed, you will be able to reach your targeted weight very quickly. The best time to workout is in the morning, before eating. Studies show that working out first thing in the morning burns calories faster than if done at other times of the day. Chunky soups are a great addition to a successful weight loss plan.  Drinking calories is not a good idea. If you eat chunky soups that are full of healthy vegetables and beans, you will feel fuller longer. You can't resist french fries, can you? They've gotten in the way of many people's weight loss goals. Try baking your french fries to continue with your weight loss.  Slice your potatoes about a half an inch and mix them with oil, put some pepper and salt on them, try a little rosemary and bake them at 400. Gently loosen and turn the fries with a spatula, then bake for a final 10 minutes. They are wonderful with ketchup, and they are also much lower in calories of fat. You will not miss the fried version. These fries are a terrific addition to anyone's recipe box. Come up with helpful habits for weight loss rather than trying to prevent your bad habits.  If you put your focus on changing in a positive way, you are more likely to stick to your diet. Don't think so much about what you can't have, but focus on exchanging something good - like a fruit smoothie - for that sausage and egg morning biscuit you used to pick up. Replacing bad habits with good ones is much easier than trying to eliminate the habit altogether. Set aside enough time in the morning to eat breakfast. When trying to rush out, it can be too easy to grab something that is bad for you to eat it on the way. However, these foods contain empty calories. If you eat oatmeal and some fruit in the morning at home, you will not have a reason to grab a high-calorie breakfast pastry. Enlist the help of a friend when you exercise. This helps you to socialize so that you are having fun while burning calories. Your friend can help encourage you and vice versa. It is a great way to connect with your friends and you will start to really enjoy exercising as you shed those pounds. To chart your progress, take before and after pictures during the course of your diet. This is a much more graphic way to acknowledge the newer thinner you rather than simply reading a number on the scale. You can also show your friends and family your progress if you use pictures. Carefully consider your beverage choices during a weight loss program.  Many liquids except water have calories in them. If you drink juices, alcohol or sodas, you may be taking in more calories than you anticipated. Don't forget to count what you drink in your calorie tally for the day. Use the stairs. Don't use the elevator, no matter how many flights you need to go up. This is an excellent cardio workout and can help you lose weight. This is healthy and helps with weight loss. Once walking upstairs is easy, move up to running, carefully. You should give the advice from this article a shot if you wish to speed up your weight loss efforts. Using the guidance in this piece can help you get the body you want. You will be starting on a new and healthy you while working towards your goals with weight loss. For your daily health and weight loss advice visit http://ift.tt/1AXPJ6D Article Source: http://ift.tt/1CuETf6

By Arslan Asad  There are an endless number of different weight loss diets and methods we can choose from these days. Some are proven to work and some aren't. Some are natural while others are highly synthetic and should be avoided. One or another of them may work better for us than others. However, low calorie or other restrictive diets can leave us short of the nutrition we need to be healthy.  If we include juicing to our diet we will supply ourselves with an abundance of vitamins, minerals, antioxidants, living enzymes and phytonutrients that can leave us feeling healthy and happier about ourselves. This basic principle is something on which all weight loss practitioners agree upon. These jucies recipes have previously worked and may continue to work because its "natural" Juice Vegetables When it comes to weight loss, vegetable juicer recipes have a distinct advantage over fruit juicer recipes. Vegetable juices are more substantial than fruit juices.  Vegetables like tomatoes and carrots can produce a thicker soup like juice that can help you feel more full. Drinking a vegetable juice just before a meal can help improve the feeling of satiety and can also make a great choice for a snack. Fruit juicer recipes are much higher in sugar than vegetable juices. This gives vegetable juices two distinct advantages over fruit juices when it comes to dieting. 1) The sugar content of fruit juices makes them considerably higher in calories than vegetable juices.  Some vegetables are called negative calorie foods. This means that the body requires more energy (calories) to digest these foods than the actual foods provide us! Good examples of such vegetables are asparagus, broccoli and dark leafy greens. 2) The sugar in fruit juices will cause a spike in blood sugar levels followed by a crash that will leave us feeling hungry and irritable. Some vegetables can provide a diuretic effect that can offload us of excessive water in our cells. This can help us shift a little weight and feel less bloated.  Celery and especially asparagus are diuretic vegetables. A word of warning if you juice asparagus - it will make your urine smell obnoxious! This is normal when you drink asparagus juice and is not a cause for concern! Spicy Fat Burners There are spices that we can mix into our juicing recipes that have fat burning effects. Hot spices such as chili powder, cayenne, pepper, all spice, cardamom and coriander all have stimulating effects upon the metabolism. This is can help us shed a few extra calories - every little helps! I am a living example of success in Weight Loss endeavors. I used 3 Week Diet System to lose up to 20 pounds in less than 20 days! Article Source: http://ift.tt/1vx6DNd

By Stephen Basil  How to Lose Weight and Still Eat the Foods You Love Before embarking on any sort of weight loss or fitness journey, it's always a good idea to consult your physician. While this article will provide you with some great weight loss tips, only a doctor will know for sure if the advice is right your lifestyle. It's a common misconception that losing weight means limiting the types of foods you eat. We've all seen it before; a friend starts a new diet and suddenly all they eat are salads and chicken breast. There's nothing wrong with eating those types of food when you want to shed some pounds, but it's completely incorrect to believe that you must eat those foods for weight loss. There's really only one rule that you need to follow when you are trying to lose weight. The magic rule is: Calories In, Calories Out That's it folks. As long as you make sure that you are consuming less calories than you are expending, then you will lose weight. You could practically fill your calories with brownies and as long as you are expending more calories than your foods, you'll find that the number on that magic scale of yours will decrease over time. Now, do I recommend that you only eat brownies to fill your caloric needs?  Absolutely not. The point I'm trying to make is that the notion that you have to eat certain foods for weight loss is nonsensical. So, how do you know how many calories you must consume? Simply put, all you need to do is find a calorie calculator. There are hundreds, even thousands of calorie calculators all over the web. A simple Google search will help you find them at ease. The one thing you want to note is you want to find a calorie calculator that gives you the amount of calories needed to lose weight.  Some calculators may only give you the amount of calories you need to maintain your weight, so make sure you are careful with your search distinction. Some calculators will even give you the amount of carbohydrates, fats and protein you need to consume per day. Those calculators are even better because with those macronutrient amounts, you can easily pinpoint exactly how many calories of each you need to lose weight. Do I have to follow macronutrient amounts? When it comes to down to it, you really don't. As long as you figure out the amount of calories you need from the calculators, you really could just track the calories you are eating and make sure you do not go above that number.  However, I will say that following specific macronutrient amounts will support better body composition. Eating a diet that is proportionate to the amount of fats, carbs and protein will result in more muscle mass and less fat. How do I make sure not to eat too few calories? This is a GREAT question. The beauty of the calorie calculators, especially from trusted websites, is they'll make sure to give you calories that safely lose weight.  Most of them will put you in somewhere around a 250-500 caloric deficit. This is the perfect range to lose weight. At 250 calories below maintenance you will lose anywhere between .5-1 pound a week. A deficit of 500 calories will see you lose anywhere from 1-2 pounds. What if I want to lose more than 2 pounds a week? You don't. Besides the first week of dieting where people may lose upwards of 5-6 pounds because of the loss of water weight, you don't want to lose more than 2 pounds a week. The reason being is weight loss of more than 2 pounds would put you at dangerously low caloric levels. These levels may help you lose more weight in the short term, but your body will adapt over time. You'll eventually get to a point where you stop losing weight with your already low caloric values, and then what would you do? You can't go any lower with your calories or else you'd starve. By sticking to 2 pounds a week, you ensure slow and steady weight loss with a minimal chance of negative health effects. What happens if I hit a plateau and can't lose any more weight? With any sort of caloric restriction, your body will eventually adjust and you may see your weight loss come to a halt. Never fear though, there are some things you can do to get over your plateau. For starters, adding cardio to your weekly workouts can help you get over the plateau. Shooting for cardio about 2-3 times a week can safely add to your caloric deficit and get you back to losing weight. Another thing you can do is plan a day of "no counting calories" every 2 weeks.  On this day, you can simply eat as you choose without worrying about tracking every single piece of food. Just be careful not to go too overboard. The point of a no counting day is to add calories to your diet so your body can reset and begin losing pounds again. Be careful though! You don't want to eat so much that you set your weight loss goals too far back. -------------------------------------------------------------------------------------------- So that's it folks. No longer do you need to follow the salad and chicken diet. Feel free to eat all the foods you want, as long as you stay below your caloric intake needs. Looking for more fitness articles and information? Then check out PerformFreak.Com. PerformFreak offers tons of fitness advice and supplemental reviews. Not only that, we also offer a ton of motivational content to make sure you stay on track! Check us out today! http://performfreak.com Check out some of our most popular content: http://ift.tt/1xi2KwI Article Source: http://ift.tt/1AJ1DBT

By Deborah A White Eating breakfast every morning is one of the healthiest habits to have if you are watching your weight. Several researches have proven that having breakfast prevents overeating later in the day, giving you a nutritional boost and ramping up your energy levels at the same time. Choosing - and keeping track of - the foods you eat at breakfast will dramatically impact your weight loss efforts and overall sense of well-being. While some are packed with zinc, iron, calcium, and magnesium, others provide important amounts of vitamins, fiber, and antioxidants. We compiled a list of healthy breakfast foods you should definitely consider eating in the morning. 1. Raspberries A cup of raspberries packs 8 grams of fiber, which is one of the most important nutrients your body needs. A recent study published in Journal of Nutrition has shown that eating 8 grams of fiber for every 1,000 calories you take in will result in a whopping 4 1/2 pounds of weight lost over the course of two weeks. In other words, eating one cup of raspberries in the morning can set you up for weight loss success. Mix them with cereals and yogurt for an absolutely nourishing and delightful morning meal. 2. Oatmeal Oatmeal has long been one of the healthiest foods available - and it appears that several studies deem it as an excellent choice for breakfast. Packed with fiber that keeps you feeling fuller for much longer, oatmeal contains slow-release carbohydrates that can help burn more fat if eaten 3 hours before exercising. Furthermore, slow-release carbohydrates will not spike blood sugar as high as refined carbohydrates do, resulting in more weight lost over a shorter amount of time. Consider playing up a slow cooker oatmeal recipe if you are unsure of the best way to cook this food. With just a sprinkle of cinnamon on top, you will have a scrumptious and all-natural breakfast waiting for you when you wake up. 3. Flaxseed Flaxseed is a golden mine of omega-3 fatty acids, which can contribute to improving your health and giving you a sense of well-being. Two tablespoons of flaxseed pack more than your recommended daily intake of omega-3's, as well as fiber and lignan, an antioxidant with potent effects against breast cancer. Add flaxseed to a green smoothie, or sprinkle them on top of your oatmeal for a super-nourishing pairing. Keep in mind that flaxseed will pass through your body without being digested, so make sure to buy them ground or grind them yourself at home. 4. Blueberries When added to a glass of unsweetened, fat-free Greek yoghurt, blueberries become one of the tastiest foods for breakfast. Although tiny, these fruits pack a big antioxidant punch that will protect your body against free radical damage, and prevent a wide range of life-threatening conditions including cancer. What's more, studies show that blueberries can improve memory, motor skills, blood pressure and even metabolism, which makes them a must-have for every morning meal. Throw a cupful of blueberries along with a few spinach leaves, two tablespoons of flaxseed and a sprinkle of cinnamon in your blender, and mix until smooth. Add ice cubes and keep mixing until frothy for a nutrient-packed, refreshing smoothie. Final Thoughts Apart from blueberries, flaxseed, raspberries and oatmeal, there are many other healthy breakfast foods that can turn your morning meal into a punch of nutrients. These include grapefruit, eggs, almonds, oranges, wheat germ, and even whole grain cereals. A word of caution: avoid taking in too much fiber in the morning, otherwise you will be having frequent bowel movements later in the day. Author Deborah White is on her own journey to health and wellness. Remember that you are the only one you have. You deserve the best; always strive to make yourself better and healthier! We at Only the Essentials can help you do that. Get all the information you need about How To Eat Healthy at Only the Essentials. Also check out our FREE report "Better Health And Anti-Aging Through Supplements & Super Foods" for a healthy grocery list! Article Source: http://ift.tt/193BKFu

By Taye Hassan What exactly are fat burning pills and how could they help you lose weight? That could be the most important question on your mind as you try to find lasting solutions to your weight loss problems. You might have heard from close friends and the media that there are magic pills, so to say, that could help you burn fat in no time. Especially, if you have tried all sorts of exercise or workout regimens, diet programs, and what have you, without any appreciable record of success. In as few words as possible, fat burning pills are made from the blending of relevant herbal ingredients, such as L-Carnitine, Hydroxycitrate (HCA), Capsaicin, etc., That could naturally trigger off fat burning or weight loss in human body. How Fat Burning Pills Work? These weight loss pills work when ingested into your body by helping your body to burn fat faster, boost your metabolism as well, and also enhance your energy levels beyond what you could have achieved ordinarily without taking diet pills. And you can lose weight through this means without necessarily engaging in any rigorous workout or intensive exercise sessions. Which Fat Burning Pills Work Best? Well, you should know that there are numerous weight loss diet pills in the market today, but they don't all work the same. Whilst the concept of magical diet pills is a farce, a mere media propaganda, there are still some of these pills that deliver to a very large extent on their claims and promises. At the same time, you will also come across those that failed out rightly to deliver on their promises and they might even increase your chances of developing cardiovascular diseases and other related ailments. It therefore becomes imperative that you choose carefully, and get to know the ingredients before you buy fat burning supplements and most importantly confirm from your medical adviser or doctor before putting any of such pills into your blood stream. As a matter of fact, the fat burning pills that are found to be really effective in weight loss have been discovered to perform three-some functions - they help burn fat faster, suppress appetite and food cravings as well as increasing energy levels. Not only that, your mood and efficiency during any workout sessions would be given a huge boost. And you'll no longer feel tired or weary to go for your workout and the result you'll get upon your weight loss would be greatly improved. How Do You Buy? Over The Counter Or With Doctor's Prescription? You will definitely not need a doctor's prescription before you buy most of these weight loss pills. You can easily buy the non-prescribed ones over the counter or online. However, there are some of them that have been found to contain ingredients which effects on human body system require close monitoring by medical or health practitioners. Those are the ones that you must obtain a doctor's prescription for before you could buy. How Safe Are These Weight Loss Pills? Ordinarily, as explained above, you are not supposed to be able to buy any of those pills that could be dangerous or unsafe for your body system. If there's a need for you to use any of such, it has to be medically established to be in your best interest, then followed by a doctor's prescription and its administration would need to be closely monitored. Nonetheless, there are still some over-the-counter fat burning supplements that might react adversely to a lesser extent on your body system. They could trigger off some allergies and mild body reactions based on individual body physiology, but such are not really a major concern, otherwise they would have been removed over the counter by the relevant authorities. Even at that, you still want to be sure you're buying some diet pills that your body can accommodate without any discomfort, thus, ensure you are familiar with the ingredients and their effects on your body, where that is practicable. Remember, the best option before you buy, is to consult your doctor, especially if you are in doubt or have some allergies to any of the ingredients contained in the fat burning pills. Finally, buying the right fat burning pills that your body would accommodate and react positively to will help you to a very large extent in losing weight without necessarily engaging in rigorous or extreme workouts. Phen375 has been one of the top fat burning pills that many users have given positive feedback about its effects in helping them lose weight effortlessly. You might want to read about its detailed review here on my blog. Article Source: http://ift.tt/1BX6fZh

By Regis C Ndongo  There are a lot of things you can do to lose weight, and many people have tried these methods. This article provides tips to help you accomplish your goals.  People may have different body types, lifestyles, health issues and nutritional needs, but the basics of healthier living are the same for almost everyone. Think about joining a weight loss program. They have supportive staff members and resources like home food delivery. If you are able to afford it, joining one of these organizations can really help to make losing weight easier. One of the best ways to keep weight off is to avoid eating in the hours before bedtime.  Do not eat right before going to bed: you will not burn any of these calories and they will be stored as fat. Try reading a good book instead of eating. Make sure you monitor the amount of calories you imbibe when losing weight.  You will have a lot of trouble losing weight if you are eating too much. If you eat too much, you cannot lose weight. Logging your consumed calories in a food journal will hold you accountable and inform you of how much you'll need to burn. Exercise regularly to lose weight. If you can, purchase a gym membership.  Walking, taking Tai Chi or using Pilates can be an attractive exercise choice.  Consult your doctor before starting a program if you have underlying health concerns. You can find many exercises to do at home or on lunch breaks that will help to get you in shape. Constantly being around active people can help you shed pounds. By surrounding yourself with active people, you are more prone to be active as well. People who are couch potatoes will not help you achieve your goals. Leaner meats and cuts are an easy way to cut fat.  Consider using chutney or salsa as healthier substitutes for sauces, such as barbeque or steak. This can flavor your meat without adding too many calories. Chutneys come in flavors that are sweet and fruity, and your meat will explode with exciting new taste sensations. Be sure to eat a wide range of foods.  If you repeatedly eat the same things, you'll get bored and eventually crave and eat the unhealthy staples you once did. Make sure to eat a balanced diet. Keep a weight loss journal and keep a log of what food tempt you or cause you the most hindrance in losing weight. Write which foods you've had, the amount you have eaten, and how you are feeling that day. This can help you discover what is triggering your overeating and help you to see where you need to make changes. Make sure you have plenty of other things to enjoy besides food.  Cooking and eating are a primary hobby of many people. That's not a problem. Eating can be very enjoyable. Just ensure that you have other interests that you enjoy just as much or even more. Get yourself a new hobby, especially one that involves being active. Whole wheat pasta is worthy of a change. This type of pasta helps you lessen the amount of carbs you consume as you try to lose weight. Try using pasta that is whole wheat. They're full of fiber. They also have the ability to satisfy hunger for longer. Try using a clothing size as a goal rather than a weight. Keep the scale out of your head. Weight can fluctuate daily and vary from one person to the next.  Everyone is different, so trying to reach an ideal weight when you are just starting out is counter-productive. You should aim to fit into a specific size of clothing instead. As previously stated, people differ with what works for their weight loss plans.  One needs to find what is most effective for them personally, get into the right frame of mind, stay committed and continue to live a healthier life. For your daily health and weight loss advice visit http://ift.tt/1AXPJ6D Article Source: http://ift.tt/1CuETf6

By Marshall Crum What motivates you to lose weight? Finding a reason to drop a few pounds is not all that hard. We all start with a lot of enthusiasm, but when the going gets tough, it gets hard to keep the desire to improve ourselves. Usually it's a simple thing that gets us started down this path. Do you want to feel more attractive or enjoy life more? Do you want to be fit and strong, lower your blood pressure or take pressure off your joints. You are the only one who knows if your reason is enough to motivate you. Finding motivation to lose weight might be the easy part. The hard part is staying enthusiastic and motivated. How to stay motivated to lose weight? It is not rocket science and there is nothing new. It all starts with a plan. Like anything you try, it takes some preparation if you want to be successful. It is important to look ahead and plan how to overcome obstacles along the way. Take control of the weight loss process and you greatly increase your chances of a successful lifestyle change. Unfortunately, most people don't plan ahead. Instead, they rely upon two things: their initial enthusiasm, and when this wears off, their willpower. But these may not be enough to overcome temptations and difficulties faced when we try to change our eating habits and lifestyle. Here are some things you can do that might help you stay motivated to lose weight; 1. Write your weight loss plan.  There is nothing that helps us stay on track better than having a plan to follow. Put the main reason for losing weight at the top in big bold letters. Think about the What, Why, How of your weight loss goal but make it realistic and achievable. 2. Make a list of the things you want to gain by losing weight.  Gaining something is always more motivational than losing something. But, here's the deal, the list must be something YOU want for yourself, not what you think other people want for you. Motivation and desire are personal things and come from within. 3. Decide how you are going to lose the weight.  There are three ways that generally work. You can do this by changing what you eat, exercise or changing what you eat and exercise. Changes in what we eat and how active we become to lose weight must become a permanent part of our lives if we want to keep the weight off. 4. Make some goals but keep them small.  Achieving a small goal is more motivational that missing a bigger one. If your goal is to change your lifestyle by eliminating 3500 calories a week from what you eat, write down how you will eliminate the 3500 calories. At one pound every week you could conceivably drop 52 pounds a year with one easy step. Pride in achieving a goal is a great motivator. 5. Reward yourself when you achieve a goal.  Provide an incentive to keep working at it but don't use food as a reward for losing weight. The idea is that celebrating your weight loss success will motivate you and increase your resolve to continue. 6. Get a buddy.  Someone to support and encourage you. Working with other people who are interested in losing weight or getting fit can help encourage you and greatly increase your chance of success. Whether it's family, friends or on-line chat room, having support can make a lot of difference for your success. It's hardly a secret that a key to successfully losing weight is being motivated. But finding motivation may be easier than staying motivated. Not seeing immediate results, boredom, lack of support from family and friends can sometimes make the motivation fly out the window and cause us to give up. CLICK HERE to learn how to lose weight, get fit and stay motivated while you do it. Article Source: http://ift.tt/K2mbl1

By Uma Daga  Will you gain fat or muscles from weight gainer is the first question that comes to a person's mind who is wishful of trying a weight gainer. Some people find it difficult to gain weight in spite of eating right.  They are advised to take the aid of weight gainers. But then, after resorting to this option, weight isn't the only thing that is gained. Solid mass, muscle provider or lean mass enhancers are other terms that are associated with weight gainers.  This effectively means that one can gain fat and muscles too, based on how these products are consumed. Read on to get a deeper insight about how you may gain fat or muscles from weight gainers. Weight, Muscle or Fat? Weight gainers are nutritional supplements that assist in weight gaining and add muscle to the body. They come in powdered protein form that can be consumed after being mixed with milk, water or juice. The primary rule connected with gaining weight is to increase the overall calorie intake by consuming the right amount of protein. Proper calorie increase will lead to an increase in weight. One pound equates to around 3,500 calories, so adding an additional 500 calories per day will help you gain a pound in a week. The additional 500 calories can be gained with the help of supplements that boast of high concentrates of protein, carbohydrates and fat.  The pounds that are gained can be converted into muscle. However, as the calorie requirement for every individual is different, the amount of weight and muscle that they would like to gain also differs from person to another. This can be easily controlled with the amount of supplement consumed. Weight gainers come with dietary fat that help their users stay lean during the muscle building process. It keeps the fat build up under control and helps in adding just weight and muscle. It is well advised to opt for gainers that have medium chain triglycerides and as little saturated fat as possible. Overlooking this would increase fat gain along with weight, thus defeating the purpose of the supplement. Sugar is added to improve the taste of these supplements. This is why it is important to check the ingredients on the nutritional labels and ensure that a lot of sugar isn't consumed. Most gainers contain around 30-60g of protein per serving.  The human body can burn only up to 5-9g of protein per hour. The excess protein that isn't burnt turns into fat. So it's important not to rely on just one source of protein and consume these supplements in moderation and at intervals. It is also essential to back the consumption of weight gainers with a proper workout. The act of increasing calories and consuming supplements, without working out properly, will add fat as well. A Perfect Balance Eating more is considered to be the simplest way of gaining weight. As a person can eat only a limited quantity of food for putting on weight, he/she has to take the help of supplements to achieve the required weight gain. But being totally dependent on a weight gainer is also a mistake. It shouldn't be the primary source of protein and calories. In fact it should serve as a supplement to the regular diet.  The amount of calories consumed should be equal to the difference between the current intake and the actual requirements. All the best! Article Source: http://ift.tt/19lLZ9j

By Hayden Rhodes   Clients the world over, ask me how to lose belly fat, shape up and feel better.  Ninety nine percent of those individuals also inform me, 'I have tried everything and nothing seems to work'. Well I have news for you; nothing will work unless some basic fundamentals are firmly put in place to bolster your health and fat loss quest. SECRET FUNDAMENTAL 1: CORE TRAINING IS USELESS WITHOUT CORE QUESTIONS Forget about core training and abdominal crunches, they are more than useless if you are not self-motivated to commit to what you start. Swap core training with core questions. Get real and ask yourself, "What is the specific reason I am doing this for?" Ask yourself, "What do I want solved in my body?" and "Why is this important to me?" When your answers arrive, get them out of your brain, through your body and jot them down. In a book, on paper, where ever, just write them down. Make a long list and verbalize your core answers as often as possible out loud. The more reasons you have and the more engrained they become into your psyche, the more core power you will be able to draw on when the tough gets going. And we both know that tough times are a part of the process of change. True core power comes from questioning who you are and leads to strong self-motivation and committing to your self. Committing to your self must become priority. No commitment. No long-term health or fat loss results. Period. Now write your list. SECRET FUNDAMENTAL 2: MAKE SPACE & REPLACE Is your environment or daily schedule jam-packed? What can be cleared out both physically and mentally so that space in your life can be created? Cluttered environments and lifestyles tend to slow us down, block us from moving forward and crowd out the potential space that is required for any transformation to occur, fat loss or otherwise. Do you really need all those books, papers, magazines and meetings? Do you really need to be on Face book so often? Making space in your life so that you have the time and peace of mind, to do the things your body needs, is crucial. Dropping belly fat requires time and dedication to develop new habits and daily routines. Cluttered houses, work desks and minds do nothing to speed up the process of new change. As space clears up physically aim to keep it free from clutter and as space becomes available in your schedule, replace it with positive habits that reinforce the answers to your core questions. Here are a few ideas. Replace eating on the run with sitting down and chilling out at meal times.  Replace the all day TV diet with a small daily dose of TV and get away from the addictive flickering screens. Heaven forbid, replace the constant supply of coffee, juices and soda with real water from time to time. Replace the chaos on your desk with an organizer and the 1.00AM bed times with better sleep patterns. Replace the routine coffee and cake with a walk and talk. Heck, here is an idea, replace the car with pedal power and move your legs! Making space in your life and replacing old habits with new positive nourishing behaviours is crucial if you wish to drop belly fat and shape up for good. No new habits. No new you. Period. Now make some space. Hayden Rhodes coaches individuals and organizations around the world how to build their health and energy so that performance and productivity in all realms of life and business remain high. Successful, healthy and happy people know the science and secrets to living well and Hayden teaches these methodologies though personal coaching, corporate seminars, fun team building trainings and proven performance principles. He teaches a proven ABC process so that anyone can take their power back and play a bigger game at life or at work. He is an avid surfer and 'surfing health nut' who has worked alongside CEO's, celebrities, amateur and professional athletes and even Rock Stars. For more information on how you can build your body and your business please visit http://ift.tt/1EcstDO so that Hayden can help you or your team personally. RpmHealthClub.com Article Source: http://ift.tt/1aryywY