how to loss weigth

The Best Known Weight Loss Method

2012-11-25T10:31:00.000-08:00

here are many weight loss products, methods and techniques available to choose from. Most of these procedures and methods carry lots of side effects. Most of the people complain that these methods do not work at all. Yes, it is a fact that most of the weight loss products and methods do not work. But nothing to worry for because today you will going to find out the best weight loss method that actually works. It will help you in reducing weight quickly and above all, it will not cost you a single penny.

So here we go.
The whole method has been divided into three phases, and in order to get most out from this method, you must follow all the three steps simultaneously.

Step-1
Start doing exercise. If you do not have time to do exercise (as most of the people do not find time), start walking. Include walk in your daily routine. You can walk anywhere. It is strongly recommended to walk at least a mile every day and gradually add miles.
I hope you will find this step very easy and you wouldn't be having any problems following this step.

Step-2
Now here comes the difficult part but I will try to make it simple and easy for you. At this stage you need to focus on your diet. You do not have to cut off anything. Here are a few things you need to do:

- Add more food items to your diet preferably healthy food items. No need to change your eating habits or eating schedules. Keep eating whatever you eat, just add a few more things to the list.

- What you need to add to your diet? Well, add fruits, vegetables, soups, juices, water, calorie-free beverages, salads and everything that has fewer calories.

- Meantime, stick to low-calorie and low-carbohydrate. I know this seems to be hard but there is no alternate. If you will keep on taking carbohydrates, you cannot lose weight.

- Drink 8 to 10 glass of water every day in winter. In summer, drink 15 to 20 glass of water per day. Drink one glass of water before meal.

Step-3
Finally, start using a weight loss supplement - a healthy one. Please make sure that weight loss supplement/product that you use contain raspberry ketone because it increases the metabolism process. Or you can simply use raspberry ketone powder but in that case, you have to stick to raspberry ketone dosage and make sure you do not take more of it.
This is all. Stick to this three-step method. You will see results after a week or so. If you wish, you can omit step-3.

Try raspberry ketone supplement to reduce weight quickly.

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

Weight Loss Tips - The Top 10

2012-11-25T10:29:00.003-08:00

op 10 Weight Loss Tips

Losing weight and keeping it off isn't difficult - all you need is a few changes and the motivation to get you started. Not sure where to begin? Have a look at these great tips for easy weight loss...

1) Keep a Food and Exercise Diary
This is a great way of keeping track of your foods, drinks and how much you have worked out over a week. Be honest with yourself and write down everything - even if you have a bad day.

2) Exercise to Maintain Weight Loss
Exercise helps you burn fat and calories and also helps boost your metabolic rate, even when you're resting so try to work your way up to doing a 30 minute workout 5 days a week.

3) Measure Food Amounts at Home
Weigh out foods and don't eat too much of the 'wrong' thing. For example if a recipe tells you to use
2tbsp dressing, don't go over this as a few more excess measurements all adds up to excess calories.

4) Still Eat Foods you Like
Have a rare treat so that you don't feel too deprived - just don't let a small treat turn into a big binge of crisps, chocolate, alcohol and fast food - you'll destroy all the hard work you've put in!

5) Think Long Term - Not Short Term
Losing weight fast is what everyone wants, but losing weight slowly actually allows your body to adjust and keep weight off for longer. Set goals for losing weight but think of it as a long term venture.

6) Savour Your Food
When you eat - enjoy it! Chew and enjoy the textures and flavours of your food - this will keep you fuller for longer and will reduce the likelihood of you reaching for the unhealthy snacks later.

7) Increase Workout Intensity
As a beginner you may be able to manage short workouts 2-3 times a week. Find the time to exercise and gradually increase your workout program to help you keep the weight off.

8) Keep Motivated
Buy yourself treats such as new clothes to celebrate your weight loss, work towards your goals such as having energy to play in the garden with your children - anything that keeps you motivated.

9) Weigh Yourself Once a Week
Weighing yourself everyday is a bad idea - weight fluctuates when muscle mass etc is varying. Have a weekly weigh in (i.e. on Monday morning before breakfast) and use it as motivation for the next week's weight loss.

10) Enjoy Your Workout!
Performing the same workout day after day means that your body gets used to it, therefore making it less effective each time you do it. Varying your workout keeps it exciting and if you're enjoying it, you're more likely to put more effort in. Go cycling, swim, do dance classes, play football in the park, go jogging and mix up your workout regime and your body will continue to burn fat.
Try out these 10 simple tips and you'll not only be able to lose weight but also keep it off!

Bio box

Hi I am Gary Abernathy author of this article and many more. I am an avid Health and fitness nut. I have had a weight problem all my life up to about 5 years ago, When I finally done something about the weight problem. I now write articles such as this one, and have a web site set up so that people can read more interesting articles about weight loss. Please go to this link and check it out. http://losingweighttobehealthy.com

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Fast Weight Loss Dieting - Shouldn't I Just Decrease My Calorie Intake To Lose Weight Fast?

2012-11-25T10:28:00.001-08:00

Speed. That's typically the first word that comes to the minds of many who are looking to get in shape. Fast weight loss dieting is something that many want to do, but don't really understand what truly will work quickly... WITHOUT the negative consequences.

That being said, one of the most common approaches to lose weight fast is to simply decrease your calorie intake. The theory is very straightforward: If you eat X amount of calories a day and you are either gaining weight or maintaining weight, then simply reduce your calorie intake by X amount, and you'll get amazing results. Although the numbers game here makes sense, it's not as straightforward as it may seem.

Why?
The reason why is very simple: It is highly recommended that you DO NOT solely focus on losing weight fast simply by decreasing your calorie intake simply because WHAT and HOW you eat is more important than HOW MUCH you eat.

You see, you could just decrease your calorie intake and eat nothing but an unhealthy lunch each day (such as 4 slices of pizza and some fries) to reach your total daily calorie intake requirement. Doing this may equal the total amount of calories you need as far as NUMBERS are concerned for you to lose weight, but you are doing your body a major disservice. What will end up happening is you'll suffer from a mountain of problems (a slower metabolism, digestive issues, more body fat, a loss of energy, and more)!

The primary focus should always be on what it is you are eating and how you are eating as opposed to how much you are eating. This is not to say that you can eat as much as you want and still lose weight. You still do need to eat a little less than you normally would if you want to lose weight, but the point I'm trying to make is that strictly focusing on decreasing your calorie intake is not going to get you the results you want.

Now, to explain the WHAT and the HOW...

The WHAT means eating the right types of nutrients (such as foods high in antioxidants, healthy fats, healthy carbs, protein, vitamins, and minerals). The HOW means eating smaller meals more often throughout the day, eating slower, not eating bad foods late at night, ALWAYS eating breakfast every morning, etc.

So, to answer the question of if you should simply just decrease your calorie intake to drop those pounds quickly, as you can see from the above, this is definitely not a good idea. Focus more on what it is you are eating and how you are eating and you'll not only drop pounds quickly, you'll also improve your overall health as well... PERMANENTLY!

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Information About the Five Factor Diet

2012-11-20T06:09:00.001-08:00

What is the Five Factor Diet?

The Five Factor Diet is found in a book called The 5-Factor Diet which was written by fitness trainer Harley Pasternak with Myatt Murphy.

Who is Harley Pasternak?

Harley Pasternak is a fitness trainer whose clients have included John Mayer, Halle Berry, Mandy Moore, and many other celebrities. He has appeared on television as a nutrition and fitness expert on such shows as The Oprah Winfrey Show and The Tyra Banks Show.

How much does this diet cost?

The 5-Factor Diet book is available in hardcover for about $17. It is also available as an online membership at the diet's official Web site for around $20 a month. The only additional costs for following this diet are purchasing regular grocery store foods or ingredients for recipes, as well as fitness equipment such as a set of dumbbells and a stability ball, which can be found for about $15 each.

What is the 5-Factor Diet about?

The key principle of the 5-Factor Diet is to eat five meal each day that must be made up of five components: a lean protein, a complex carbohydrate, fiber, a "good" fat, and a sugar-free drink. The food choices Pasternak recommends are based on the Glycemic Index (GI), which rates foods according to their effect on blood sugar levels. (Eating foods with a low GI, as well as high-fiber foods, may help control cravings and prevent overeating by keeping your blood sugar stable.) Pasternak provides some additional key points behind the basis of his diet, including the importance of both protein and fiber as they relate to weight loss and good nutrition in general. Pasternak says getting regular exercise is 50% of his plan. He says you must exercise five days a week to get the "full benefit" of the plan. He suggests five exercises, to be done five days each week, that take about five minutes each to do. Photos and step-by-step instructions for exercises are provided in the book.

What is the food like on the 5-Factor Diet?

Each of the five snacks or meals required six out of seven days on the 5-Factor Diet must include what Paternak refers to as "5-Factor Foods" (low-fat protein, low- to medium-GI carbs, fiber, a healthy fat, and water or another sugar-free beverage). Pasternak says consuming moderate-carbohydrate, high-protein meals will help you stay fuller longer, which diminishes between-meal hunger pangs. An example of a 5-Factor meal would be baked chicken, mixed vegetables with a drizzle of olive oil, a half cup of lentils, and a glass of sparkling water.
There are some specific recommendations among the acceptable foods on the plan, such as choosing white meat poultry over dark and avoiding grapes because of their high ranking on the GI. So it is important that you read the eating guidelines carefully before you begin planning your meals.
Pasternak provides more than 100 recipes in the book, all of which require only five main ingredients and five minutes of preparation.
Each week, there is one day Pasternak calls a "cheat day" when you can eat absolutely anything you want.

Is the 5-Factor Diet a fad diet? Will it work?

The 5-Factor Diet would not be considered a fad diet because it provides healthful eating guidelines, recommends a variety of foods without excluding any food groups, and is adaptable to your own preferences. Additionally, it recommends regular exercise. All of these points are hallmarks of a sound diet plan. On the other hand, all of the "five of everything" rules does make this diet seem rather "gimmicky." (And the name-dropping on Pasternak's part -- "Halle Berry loves my fajitas!" -- doesn't make it seem less so.)
There is not really any new or exclusive science behind the plan; it's actually just good, common-sense advice about making better eating choices and becoming more active. There is no "weight loss magic" to eating five meals a day, and always being required to eat all five of the "5-Factor Foods" together at one time isn't necessarily any more effective than eating them among different meals or snacks.
Weight loss comes down to calories in/calories out. Whether you eat five or three meals a day, if you burn more calories than you take in, you'll lose weight. If, for example, you completely remove high-calorie and high-sugar foods such as white bread and soda pop from your diet and replace them with whole grains and sugar-free beverages, and you work out most days a week, you are virtually guaranteed to lose weight.

How long does the 5-Factor diet last?

Pasternak presents the diet as a 5-week plan (again ... five!), but you will need to stay on it quite a bit longer if you have more than about 10 pounds to lose. It does not provide rapid results, which is actually a plus. You can expect an average loss of one to two pounds a week after the first week. This diet is safe and adaptable as a permanent lifestyle.
C'tnd Who is the 5-Factor Diet for? >>

From Jennifer R. Scott, former About.com Guide

Updated February 28, 2011

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Is Lossing Weight Hard For You?

2012-11-19T05:39:00.001-08:00

People throughout the western world are concerned about weight loss. As time passes our society is becoming more concerned about health and weight issues. There are lots of reasons for this. We all have our own reasons for wanting to lose weight (and inches from our waist lines). How you approach losing weight is far more important than your personal reasons for wanting to lose the weight. It is not healthy to have a "lose weight at any cost" mentality. The good news is that there are a lot of different ways that you can lose weight as well as lose inches from your waistline. If you are concerned about how to lose weight keep reading. We will help you find a way that works for you!

Only drink water. Believe it or not, one of the easiest ways to drastically reduce your caloric intake is to replace your juice drinks, your sodas, your energy drinks, your alcoholic beverages, etc with water. Cold water is the best to drink. There are no calories in water. Your overall level of health is much improved when you drink water (and it keeps you properly hydrated). Depending on what kind of soda you normally drink even reducing your intake by two servings can lower your caloric intake by at least two hundred calories. In addition to lowering the amount of calories you take in, drinking water instead of those other beverages cuts down on the amount of sugar, high fructose corn syrup and other chemicals that your body would normally take in.

Don't call your new efforts a "diet." Instead, call it "eating more nutritious meals" or something close to that. The word "diet" has taken on a very negative feeling. When you refer to your new habits as "a diet" you are a lot more likely to resent them than if you call them what they are: "new healthy eating habits." Instead of using negative images to describe your new eating habits you positive and action based words for your descriptions. Using these types of phrases will help you when people ask you why you are eating differently (or less often) and it will help you feel more proactive about the choices you are making.

Join one of the support groups on the internet. This is different than joining a weight loss program. With an online weight loss support group you don't have to worry as much about calorie intake or weigh ins or paying dues. You simply are able to get support for your endeavors by talking with people who are facing the same struggles you face. There is a lot of support and inspiration to be found through weight loss support groups online. You might even be able to find hints that will help you with your weight loss efforts. There are many different weight loss support groups online. It isn't hard to spend a little bit of time in a few different ones to help you figure out which group you like the best.

Everybody worries about weight loss at least a few times during their lives. The key to finishing a successful weight loss program is to come at it with the right attitude and to keep yourself inspired so that you don't give up. You can easily get down to your goal weight if you find ways to view the different parts of your weight loss program in a positive light.

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7 Essential Steps to Permanent Weight Loss

2012-11-16T03:50:00.002-08:00

Do you want to achieve permanent weight loss? Do you want to end that cycle of yo-yo dieting and rebound weight gain? Are you fed up and frustrated that you cannot seem to lose weight and keep it off for good?

Well if you answer yes to these questions then you're pretty much like millions of other people out there who struggle with their weight on a daily, weekly, monthly, and yearly basis.
Thankfully, however, this doesn't really need to be a struggle at all. There is a proven way of losing weight for good and I'm going to share with you the necessary steps to take right now. So, lets take a look at the 7 steps to take if you want to achieve permanent weight loss.

Step 1 - Get your mind-set right.

This is huge. In fact, if you don't do this you won't get anywhere. Having the right mind-set is what will allow you to make the right decisions regarding nutrition and exercise so it really is the foundation of everything.

Step 2 - Set your goals

Goal-setting is crucial in helping you map out your journey to permanent weight loss. Having an end vision in sight will help you stay motivated and focuses, but you also need to determine your short term and medium term goals as well so that you can track your progress.

Step 3 - Focus on nutrition

Make sure you know exactly what you should be eating. As we say in the weight loss industry, abs are made in the kitchen, not the gym! So make sure that you know exactly what to eat and what not to eat.

Step 4 - Understand the important of exercise

Its not only about doing the exercise, but about understanding what exercise to do. In reality, long cardio sessions should be ignored for weight loss. Instead your focus should be short metabolic conditioning and high intensity sessions that only last about 15 or 20 minutes. When it comes to exercise, its all about quality, not quantity.

Step 5 - Educate yourself

Don't simply rely on others to tell you what to do. Learn exactly what to do yourself and become a student of weight loss. As they say, knowledge is power, so its important for you to empower yourself to lose weight for good by building your knowledge so you no longer find yourself lost and confused.

Step 6 - Find support

Its important to have support along your journey. The best thing to do is to make yourself accountable to others. Share your weight loss ambitions and goals with them and you'll be more motivated to keep hitting those targets.

Step 7 - Put everything together

Put everything together into a system of permanent weight loss and you'll always know where you're going and you'll have those firm foundations in place to keep you going and going, even when the going gets tough.

If you do all of this then there's no reason why you won't get from where you are now, to where you want to be... and I would bet my bottom dollar that you want to get to a place where you feel slim, healthy and happy in your body. This is achievable for everyone, you just need to believe it and then design your system to follow.

Toby is a recognized fat loss expert and health coach. He works mainly with women over 30, helping them escape yo-yo dieting and rebound weight gain and lose weight forever. He is currently offering a limited number of free 1 month trials to his weight loss membership site and permanent weight loss system, Fully Fat Free.

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How to Prepare a Weight Loss Plan

2012-11-16T03:48:00.002-08:00

Many of you on weight loss diets eat less in order to lose weight. It will definitely make you lose weight but unfortunately, you will not lose it permanently. As soon as you come off the diet and begin to eat normally again, the weight will start to creep in at an even faster pace and before you know, you'll be back on square one.

There is no such thing as a fast weight loss plan in which you will lose permanently. Yo yo diets, fad diets, one meal a day diets, low calorie diets only lead to one constant thing - and that's consistently losing out on energy you need to work and carry out daily chores. You start to feel lethargic and drained out. So it is important to remember the concept of eating well for our body, mind and soul. After all, the human body is like a machine... there is nothing magical about the way it works. It requires three things to keep it going: food, exercise and rest.

SUPPLYING THE RIGHT FUEL A lot of people avoid carbohydrate foods like bread, pasta and rice in the belief that they are fattening. But actually they are precisely the foods to be eaten - the source of energy.

Healthy eating and a balanced diet is the key to controlling your weight without losing energy. The body runs better on some fuels than others. Eg: Most of the Energy we use comes from carbohydrates. But the body actually prefers to use fat for energy and saves the carbohydrates to feed the brain.

So when the body has vast stores of fat that can be used, why is obesity such a problem? Unfortunately, it is our today's lifestyles, diet, long hours of sitting work and lack of exercise which allows for fat built up in our bodies.

WANT TO KNOW HOW TO GO ABOUT?

1) Decrease the caloric intake by 250 a day.
-Have complex carbohydrates which allow gradual release of energy and keeps your blood sugar levels constant so you don't suffer from sugar cravings, hunger and weakness.
-Stick to a low fat diet.
Fat has twice the calories of carbohydrates.

2) Increase your output or the energy used by 250 calories a day. -You can easily achieve this by 30 minutes of cycling or jogging or an hour's brisk walk.
-Remember - To burn your body fat, you must exercise for a minimum of 20 minutes each day.
Therefore, the key to lose body fat safely and permanently is a low fat diet relatively high in complex carbohydrates and protein combined with an appropriate exercise regime.

EAT YOUR BREAKFAST LIKE A KING To start off your day with a high carbohydrate meal is very important. It gives you the energy needed to perform as well as boosts your mental ability.
You can try the following:
-any high fiber cereal with no added sugar
-unsweetened muesli
-low fat yogurt and fruit
-wholemeal toast
-oatmeal porridge with fruits
-dried fruits like apricot, figs, prunes, dates
-English muffins or low fat bagels with no spread

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Loss Weight - Live a Happy Lifestyle

2012-11-12T06:11:00.001-08:00

Loss Weight - Live a Happy Lifestyle

Obesity has become one of the major problems faced by millions of individuals in United states. This has resulted in many weight loss corporate business in the country to boom tin this sector. Although there are great programs conducted, but I feel folks can themselves do quite a bit to lessen their weight. The two most significant elements in weight reduction are work-out (physical exercise) and controlled diet plan. A number of points happen to be place in order to benefit the people looking for to decrease their weight.

1. Have a minimum of 5 servings of vegetables and fruits daily. Most of the fruits are low in calories and filled with nutrition. They also contain many other vitamins and fibers.

2. View these nutrition details: Its a nice idea to understand how many calories you are consuming. Some foods mixture may be deceiving, for example when you have a plate of salad with the topping of high calories and along with it a bottle of soda, then you've just had much more calories then you may get from a mixture of grilled chicken sandwich plus diet soda. So be intelligent with what you in take. Try to eat home cooked food as a lot as possible.

3. Calories are completely cut down if you consume small, but frequently in comparison with three large meals from the day.

4. Give yourself a break: Every time becoming restrictive can anyway demoralize you, so take breaks at every normal interval of time. But don't over-eat at the same time, be cautious and strive to create up for it in other meals.

5. Drinks: Juice, soda, cream consist of big quantity of sugars which we usually do not recommend into diet strategy. Also drink water in a lot.

6. Physical exercise: Don't use your automobile for every now and than, walk wherever you can. Attempt to go for hiking and those loads of bag helps to burn extra calories. Make friends who've an active regular of living, join gymnasium or get a treadmill at your house. Keep in mind to increase your exercise in a very correct way, improve your exercise day by day. Be practical on what your physique can take and steer clear of exertion.

7. Get motivation: To get inspired, speak to individuals who have had good results in weight loss as they will provide you with a lot of inspiration.

8. Try to obtain good and sufficient sleep, reduce tension and live pleased.

9. Appreciate your self whenever you achieve your monthly weight reduction milestones.

10. Not at all give up, even if you've failed a many times earlier.

11. While eating chew the food slowly, that will result in weight loss. Did you ever notice that thin people takes quite lengthy time to consume their food? Eating slowly is one technique that can help to burn pounds of weight. That is because from the time you start to consume, it takes the brain 20 minutes to begin commanding feelings of completeness. Fast eaters frequently consume beyond their accurate degree of fullness before the 20 minute command has had an opportunity to set in. The quantity of calories consumed before you start to really feel complete can vary appreciably based on how quickly you eat. So slow down, take smaller sized bites and appreciate every tasty bite from the meal.
For much more info and Article Connected Well being go to :: HealthWikiNews.com

by Eddy Barber

in Health (submitted 2012-04-07)

Truths about Fast Fat Loss Weight Solutions

2012-11-12T06:08:00.003-08:00

Even if you have excess weight you want to shed on your body, it does not make any sense for you to resort to extreme methods for losing weight fast. Not only will you be disappointed that you have achieved nothing, you will also miss out on some very useful and effective fast fat loss weight solutions. Losing weight is not difficult, provided that you follow some simple tips. You will find that achieving and maintaining that ideal body weight is easy.

'Slow-Carbohydrates' Diets

The first tip with regards to fast fat loss is not to take low-carbohydrates diets, but 'slow-carbohydrates' diets. Even though certain diets, such as Atkins, will help you in shedding weight in double quick time, they can at the same time be hazardous to your health. This can be discouraging because you will find that the you will gain the weight back faster than you can imagine, since such diets are not maintainable over the long haul. It is better to eat proper carbohydrates, and thus eating 'slow-carbohydrates' diets will ensure stable blood-sugar levels, and is a natural fast weight loss regime you can undertake.

Include beans in every meal for your fast fat loss weight regime. Eating beans, as well as legumes, in each meal will not only make your stomach full, but it also keeps your blood-sugar levels stable. Furthermore, it will also help you last from one meal to the next without taking unnecessary snacks in between.

Stick to a lifestyle that promotes better health for your fast weight loss regime. Rather than gorging yourself with fast food and food that is high in sugar content, take a balanced diet which is low on glycogenic index. It helps you to relax (live a less stressful life), and at the same time, achieve the desired results as far as fast fat loss weight is concerned. For those who are in need of fast weight loss solutions, the desire to get instant results can often lead them astray. Rather than jumping into quick-fix solutions, it is wiser to follow the low glycogenic diets, which already has proven results among those who are overweight.

There is a useful publication called 'Complete Idiot's Diet'. This publication enlightens and helps people in need of fast fat loss weight solutions. Although the title may sound 'stupid', it is fully packed with useful simple and easy-to-follow practical steps which you can learn. An online diet generator is also included to help you in your fast fat loss weight program.

by Sylvia Tanady

in Health / Weight Loss (submitted 2010-06-23)

Foods to Avoid If You Want to Lose Weight - High Calorie Foods That Lead to Weight Gain

2012-11-07T15:11:00.000-08:00

Calories should come from healthy foods and not from junk diet. Foods excessive with the following should be avoided.

-Saturated fat
-Calories
-Cholesterol
-Sodium

The following items should be avoided:

-Alcoholic drink: Limited consumption of these drinks reduces risk for hypertension and high blood pressure. But excessive use can sabotage your weight loss regime. Alcohol is responsible for weight gain. Thus keep yourself away from alcohol.

-Meat: Meat as an animal product is loaded with a lot of saturated fat. It is also rich in cholesterol.
-Fast food: Fast foods, such as Pizza, burger, fries, etc. are rich source of calories and sodium. Thus these should be avoided for a healthier life.

-Egg yolk: One egg yolk gives you 80 calories and 215 mg cholesterol. However egg white is a rich source of protein.

-Ice creams: Ice creams are strictly restricted if you want to lose weight. These contain nothing but fat.

-Potato chips: These contain too much fat and salt. 100gm of potato chips can give you 1000 to 1200 calories. Salt is also a rich source of sodium.

-Also chocolate, direct sugar, cake, donut, nut, and pie should not be consumed.
In addition to avoiding above foods you need to

-Eat 5 to 6 light meals to keep metabolic rate high throughout the day otherwise you will be gaining weight as a result of slower metabolism

-Eat foods rich in nutrients else you will be losing muscle not fat

It is advisable to consume adequate calories from healthy sources. Tons of vegetables, fruits, and whole grains should be taken. Protein, carbohydrate, and fat are important nutrients for healthy growth. These should be consumed in moderation.

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Finding the Right Calories for Weight Loss

2012-11-07T15:09:00.002-08:00

Dieting can be a mentally draining endeavor. There are so many diet plans which are often contradictory to each other; you don't know which plan is the best. You have low carb, low calorie, hypo caloric, gluten free, Paleo diet and so many others; you don't know what to choose.

No matter which diet you choose, the all must adhere to the same law of thermodynamics. If you eat more calories than you burn, you will gain weight. The same holds true for the opposite. If you consume less than you burn, you will lose weight.

So how do you know how many calories you need to consume on a daily basis? Although you want to cut your food intake, cutting them too low can be almost as bad as eating too much. Too much of a calorie deficit will lead to quick initial weight loss but soon your metabolism will slow down. When you return to your normal calorie intake along with your slower metabolism, you will gain weight and return back to where you started.

A healthy weight loss diet will yield 1-2 lbs. of fat loss per week. There are exceptions such excess water loss during the initial stage of the diet or obese individuals who hold excess water weight. If you don't fit in these categories and you are still losing 5 lbs. a week, you need to re-evaluate your progress to ensure most of that weight loss isn't muscle mass.

There are several ways you can calculate the amount of calories needed to sustain a healthy fat loss rate. There are complicated equations that take height, weight, and activity level into account. A simpler equation is to take your current weight and multiply it by 15. This is your maintenance calorie level. To lose weight you can take that number and subtract 500 calories per day. Each person is different so you may need to adjust these number a bit.

A truer measurement of you daily caloric intake is to actually measure the amount of calories you are consuming each day. For seven days, record everything you eat. Find a calorie counting website like Fitday to calculate your total calories eaten for the week. Take this number and divide by 7. This is your average daily calorie intake. Take your daily calorie intake and subtract 300-500 calories each day. To ensure accuracy, pick a day for a weigh in and weigh yourself at the same time of day each week. If you are losing weight, stay on track. If you didn't lose any weight, subtract an additional 200 kcals.

If you don't want to guess how many calories you burn each day, you can use a fitness tracker that calculates this data for you. Fitbit vs Bodybugg is a hot debate as to which is the better tracker. Click here for a comparison.

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

A Guy's Guide to Weight Loss

2012-11-06T03:48:00.000-08:00

Men, are you tired of all of the weight loss advice that is tailored specifically for women? Well, here's your chance to take center stage. These weight loss tips are just for you*.

Weight Loss Tips for Men
Losing weight is just as hard for men as it is for women. But the way each gender approaches the process may be a little bit different. Weight loss goals might be different, too. Keep these tips in mind as you set up your "guy's" plan to lose weight.

Eat Enough Protein. Plan your meals around lean sources of the macronutrient that will help you build and maintain muscle.
Exercise, Exercise, Exercise. Get out, get moving and burn off your spare tire. Be sure you balance both cardio and strength training.
Relax and Rejuvenate. Simple activities like stretching and getting enough sleep will help you to decrease your stress level and prevent overeating (or overdrinking) from mindless eating during moments of high anxiety.

*Ladies, take this opportunity to go weight loss shoe shopping

By Malia Frey, About.com GuideNovember 2, 2012

Weight Loss Tips for Women Over 40

2012-11-06T03:44:00.000-08:00

Weight loss is harder when you get older, but it's not impossible. You just need to take a few extra things into consideration. Use these tips, designed just for women over 40, to help you lose weight and get the body you've always dreamed of.

Get Screened

Burke:Triolo Productions/Getty Images

Make sure that you are healthy enough for diet and exercise. Find out if a health condition such as hypertension or diabetes might affect the type of diet you should choose. If you’ve been struggling with your weight for some time, make sure that there are no medical or physical barriers to losing weight.

Menopause?

Ralf Nau/Getty Images

Is menopause affecting your weight? Many women struggle with weight loss before, during, and sometimes even long after menopause. This is also a time when many women make changes to their daily routines that may affect their weight. For example, after the kids leave home some women are not as busy during the day with non-exercise physical activities like carrying groceries, lifting laundry baskets and other household chores. Evaluate your lifestyle to make sure that a change in your daily habits isn’t affecting your weight.

Get Sexy

Richard Boll/Getty Images

Yes, you read that right. Get sexy, get confident and get empowered. You might think that you’ll feel better about your body after the diet, but the truth is that the better you feel about yourself before you diet, the more likely you are to have the confidence to endure the lifestyle changes necessary for weight loss. Indulge in a few things that make you feel good about yourself: bubble bath, a new hairstyle, or a sexy new pair of pumps.

Set a Goal

Marcy Maloy Photography/Getty Images

Goal setting is one of the most important parts of any successful weight loss process. If you want to lose ten pounds or less, you can stick to short-term goals. But if you want to lose more weight, set long-term goals and them create short-term mini-goals to reach along the way

Get Motivated

MorgueFile

If you’re like most women over 40, you’ve dieted before. And it’s possible that many of those plans didn’t work. What weight loss barriers have stood in the way of your success in the past? Come up with a game plan before the challenges arise and you’ll be more likely to overcome them.

Build A New Exercise Plan

Peter Dazeley/Getty Images

If you’ve never exercised before, now is the time to start. If you’ve always been active, you need to shake things up and create a new plan. Are you healthy enough for vigorous exercise? Then make sure you add at least one day per week of intervals. Never exercised before? Start slow and build gradually. Use these resources to set up a plan:

Change Your Diet

Jose Luis Pelaez/Getty Images

The best diet for you depends on your goal and your lifestyle. There is no single plan that works for everyone. But you can begin by evaluating your daily eating pattern to see what simple changes you can make. For example, can you drink coffee with fewer calories? Do you have a glass or two of wine at night? Can you cook with less fat? Start with small changes and build from there.

Healthy Eating:

Workout Tips:

Popular Diets:

Is There a Shortcut to Weight Loss?
Is There a Short Cut to Weight Loss? - Why Diets Don't Work
Prevent Weight Gain During Men
Are You Ready to Make a Lifestyle Change?

by Malia Frey, About.com Guide

Updated October 25, 2012

About.com Health's Disease and Condition content is reviewed by our Medical Review Board

Healthy Eating & Diet

2012-10-30T17:31:00.002-07:00

The first step to weight loss is to learn tips and techniques for healthy eating. By changing your diet, you'll improve your health and shed pounds. Whether you count calories, choose a commercial weight loss plan, or just change the way you cook, you'll see results once you take this first step. Get started today!

Avoid Common Diet Mistakes

Don't make any of these common diet mistakes. Shop wisely and eat well to lose weight and keep the pounds from coming back.

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Weight Loss Tips blog.robard.comDiet & weight loss information for professionals & dieters. Read now!

Make Healthier Meals

The best way to cut calories and cut fat from your diet is to cook your food yourself. That way you can control the ingredients and serving size. Healthy cooking doesn't have to be complicated. These techniques and recipes will get you started.

Better Fast Food Choices

Everyone ends up at a fast food restaurant once in a while. Learn how to make better choices and get out of the drive thru lane without ruining your diet.

Diet Plans for Improved Health

Some diet plans are designed to help you lose weight and improve your health. If you have special needs as a dieter, use one of these plans and work with your health care team to get healthy.

Popular Weight Loss Programs

Get basic information about the most popular weight loss programs and find out which plan is the best one for you.

The South Beach Diet
5 Factor Diet
Atkins
Look Younger, Lose Weight with Fun, New Sexy Diet By Malia Frey, About.com Guide

Cardio Workout Program for Weight Loss

2012-10-30T17:23:00.002-07:00

What the guidelines don't explain in detail is how to set up a routine that incorporates a variety of workout intensities, activities and durations. If you only do slow workouts (or staying in your 'fat burning zone'), you not only risk boredom, you may experience slower weight loss. Working harder forces your body to adapt by building more stamina, all the while burning more calories. On the other hand, too many high intensity workouts can lead to burnout, overtraining or even injuries.
The key to a well-rounded cardio program is to include all levels of intensity each week - low, moderate and high, or even a combination of all three.
How to Set Up Your Weekly Cardio Program
When mapping out your weekly cardio workouts, consider including: low-moderate intensity workouts - This is between 60-70% of your maximum heart rate, or a Level 4-5 on the perceived exertion chart. You should be able to talk easily. Examples:

A slow bike ride
Taking a walk
A leisurely swim

Moderate intensity workouts - This is between 70-80% of your maximum heart rate, or a Level 5-7 on this perceived exertion chart. You should still be able to talk with some effort. Examples:

Brisk walking
Step aerobics, Zumba or other types of aerobics
Light jogging

High intensity or vigorous workouts - This is between 80-90% of your maximum heart rate, or a Level 8-9 on this perceived exertion chart. You should have difficulty talking. Examples:

Jump roping
Running/sprinting
High intensity interval training

To monitor your intensity, make sure you keep track of your target heart rate, or use a perceived exertion chart.
Building Your Routine
Below is a chart detailing a sample week of cardio workouts for a person who exercises six days a week. This is simply an example of how to incorporate different types of cardio workouts into a typical week. Modify the workouts according to your own fitness level, time constraints and preferences.

Day	Intensity	Length	Sample Workouts
Mon	HIIT (High Intensity Interval Training)	20-30 min	Sprint Interval Workout
Tues	Moderate Intensity	45-60 min	Brisk Walking or jogging
Wed	Low-Moderate Intensity	All day	Use a pedometer and try to get 10,000 steps
Thurs	Moderate-High Intensity	30-60 min	45-Minute Treadmill Workout
Fri	Moderate Intensity	30-45 min	Cardio Endurance Intervals
Sat	Low-Moderate Intensity	30-60 min	Walking or a long bike ride
Sun	Rest	Rest	Rest

Don't forget to:

Start slowly, if you're a beginner, and work your way up to this level of exercise. How much you need is based on a number of factors, including your fitness level, age, gender and your goals. More about beginner cardio
Warm up and cool down for each workout
Stay hydrated
Stretch after your workout

How Can I Burn Calories Fast?

2012-10-28T06:09:00.002-07:00

Did you know, the more you weigh the more calories you burn per minute? This is one reason so many people have such a hard time reaching their goal weight. They start off on a steady stream of weight loss, but as the weeks and months pass, that steady stream begins to diminish to the point where you feel like you're no longer losing anything. This is where most people become frustrated and give up.
The trick is, knowing you will have to gradually increase your exercise activity in order to burn the same amount of calories you were in the beginning. You're probably thinking, "I can barley do the exercises I do now, let alone increase the intensity", but remember as you lose weight, and become more fit you are also increasing your muscle mass and endurance making physical activity that was once difficult, a lot easier.
To lose weight you need to create a deficit in your daily calorie intake. By cutting back 500 calories a day you will lose a pound a week. This can actually be very simple. For example, cutting back one coffee drink from Starbucks can save you between 300-500 calories and a 30 minute workout on an elliptical for a person 160-200 lb. will burn 250-400 calories (the duration of your favorite sitcom).
There are also many ways to burn extra calories during daily activities, like taking the stairs instead of the elevator, doing a little extra cleaning around the house, taking the dog for a walk, or even cleaning your car. You can even keep track of your daily calories burned with a "calorie tracker". A calorie tracker can accurately track the calories you burn each day. They're small and discreet enough to tuck under clothing so you can wear all day.
To really utilize your calorie tracker, take a few days and track your normal daily activities so you can see how many calories you actually burn during a typical day. Once you have an approx. number, add an extra 500-1,000, and try and meet that goal everyday. This paired with a healthy diet is an easy way to lose weight fast.
Now that you know simple and easy ways to burn calories fast, there is one more thing you need to know in order to successfully lose weight and keep it off. Pace yourself! Trying to cut back too many calories too fast will only create deprivation causing you to binge. Start off cutting back only 250-350 calories first, working your way up to 500.

Lose weight fast with a calorie tracker - Fitbit Ultra Wireless Activity Tracker

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

Eating Healthy Through the Holidays!

2012-10-28T06:06:00.003-07:00

Do the anticipation of the holidays making you cringe because you are "watching" your weight and you know how much food will be available to you and think that there will be a ton of pressure to eat it all - you know how the family is...

Well, here are a few tips that will help you keep your sanity during the holidays.
Don't skip meals. Eat healthy through your day and before you go to the next party, have a small healthy snack which will help you feel less hungry and curb the temptations to dive into all the food.
Keep your goals in mind. Write down where you want to be and keep this in mind throughout the holidays.

Be realistic. Keep a food journal to help you keep track of what you really eat. It's so easy to mindlessly eat during the holidays.

Make the healthiest choice possible. Quickly survey the buffet table and make the healthiest choice; pick the items you like and skip the ones you don't. Try to keep you plate balanced by choosing vegetables and fruits.

Make time for exercise by planning it in your schedule. Exercise helps relieve holiday stress and prevent weight gain. A daily moderate does of exercise can help offset the increase of holiday eating. Try a 10-15 minute walk two times a day

When it comes to food, giving into temptation is a sure-fire way to leave you whimpering on the scale or feeling deprived come New Year's Day. Rather than the all-or-nothing approach to the holidays, approach this season well-armed with a specific plan.

Be aware of your emotional state with your holiday eating. The holidays can bring on a wealth of emotions - good and bad. Some people turn to food to sooth their feelings. Family reunions can be a mix of conflict, joy and even expectations for the holidays can lead to loneliness and disappointments. And, the stress of preparing for the holidays can evoke memories - sad and happy. Learn to talk through, rather than eat through, those feelings. Often relieving pressure and reduce unwanted eating can be as easy as talking with a friend

Keep your perspective! The greatest gift of the holidays is not the buffet table, the fudge, or the champagne. Some of the greatest gifts of the holidays are the conversations, the camaraderie and the laughter enjoyed with family and friends. Plan activities that nourish your sou and build memories such as caroling, tree trimming and get together with others like skating, sledding and strolling through the neighborhood to see the decorations.

Preserve the holidays and drop the binge. Giving into temptation is a sure-fire way to leave you whimpering on the scale and feeling a little deprived after New Year's. Approach this season well-armed with a specific plan.

Still looking for a more solid plan to have during the holidays? We have an eating plan and a free coach to support you through. http://yourw8t.com/products-and-services/
http://www.yourw8t.com

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

Tips to Lose Weight Fast and Easy

2012-10-28T06:05:00.003-07:00

you're like most Americans that have put on some excess weight, you want to know the best way to lose weight fast and easy. Quick solutions is the way most people want to lose weight but this is not a long-term solution and typically is temporary. Let's face it, diets to lose weight fast are continually thrown out such as liquid diet weight loss or taking a 'fat loss' pill. A colon cleanse weight loss diet can be helpful to get rid of toxins in the colon and kick-start your body back into a fat-burning machine!

Another aspect to these quick weight loss diets is it begins to affect the person's metabolism. When you get into a cycle of losing weight and gaining weight, you actually cause your body to become confused and the metabolism that works to burn calories, begins to shut down. When the metabolism slows, losing weight becomes harder each time the individual goes on the next latest 'diet' craze. If you have noticed a slow-down in your metabolism, you can do some things to speed it up, but there is no magic bullet when it comes to permanent weight loss.

There are several foods that burn fat fast which include:

• Almonds - great fiber and protein source
• Asparagus helps to flush out excess fluids from the body
• Lettuce is super low in calories and high in water to flush out fat
• Celery is another veggie that flushes fat from the body
• Lean meats and fish are high in protein making you feel fuller longer
• Eat an apple before every meal and it can help burn more calories of the meal you consume
• Grapefruit has a high concentration of pectin, which breaks down fat in the body
• Water - you must drink adequate amounts of water not just to hydrate but it helps to get your metabolism back on track. People that are dehydrated lose less weight!

When you want to lose weight fast and easy, think about this - changing your diet and lifestyle is truly the only way to burn the fat and keep it off. Getting rid of processed and junk foods will get your body back into a mode of slower weight loss that is permanent and isn't that what everyone wants that has a weight problem?

Lastly, include some light aerobic exercise to truly make your body burn more fat and tone faster than diet alone. You can achieve this by taking brisk walks. Do you have a dog? Why not take Spot for longer walks? He will love it and your body will begin to become like a furnace that burns those excess fat cells when combined with healthy eating! The combination will not only help you lose the weight but keep it off for good!

Want to know more secrets about how to lose weight fast and easy! Want to Know more about exercises that skyrocket your metabolism, the ingredients that you should stay away from, the health foods that are secretly making you fat and the workouts that burn up to 4x more belly fat than traditional cardio, Click here

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

Lose Weight Permanently in 14 Steps

2012-10-23T06:37:00.001-07:00

Are you ready for a permanent lifestyle change that will help you lose weight and keep it off? Are you tired of yo-yo diets and fluctuating results? Firstly, congratulate yourself on making a decision to change. Then follow these detailed steps to enjoy permanent success.
More: Stop Dieting and Learn How to Maintain Weight

1. Write down your reasons.

Why do you want to lose weight? Some reasons could be:

I want to wear skinny jeans.
I want clean arteries.
I want to rid myself of migraines.
I don’t want to get cancer or heart disease.
I want to feel my best.
I want to have more energy.
I want to be around for my loved ones.

Writing down your reasons allows you to re-visit them throughout your journey, especially during your weak moments when you feel overwhelmed and want to quit.

More: A Beginner’s Nutrition Plan for Weight Loss

2. Record your starting weight and measurements.

Most of us hate the scale, but it is a necessary tool in this journey. Hop on the scale, write down your weight, and record it once every week or every month.
Do not weigh yourself every day. If you don’t want to know your number, have someone else record it for you, like your significant other, or a trusted friend.
Also take measurements. Measure your arm (around the bicep), your neck, your chest, your waist, your hips and your thigh. Some weeks, the scale will not move but the inches will. Take new measurements every six to eight weeks.
Do not let the occasional weight gains or no-loss weeks get you down. Use these weeks as motivation. What can you do differently? Can you add another workout? Did you overeat? Assess and move on.
More: Reach Your Weight Loss Goal in 4 Steps

3. Hold yourself accountable.

If you lack self-control, join a weight-loss program such as Weight Watchers as a means to keep you accountable. Having a receptionist weigh you in once per week (and having to pay for it) can keep you honest. Plus, you will get to meet others who are on the same journey.
At Weight Watchers, I learned invaluable tips. For example, we were challenged to sit up straight in our chairs for the entire meeting. This made me realize that I slouched often. Now I am working my core and strengthening my back when I sit.
More: What Affects Weight Gain?
Beware of Weight Watcher’s you-can-eat-whatever-you-want mantra. Although they do push fruits and veggies (they are now zero points), you can still indulge in unhealthy, toxic, and addictive foods.
An occasional fast food trip can easily turn into a slippery slope that ends in failure. After six failed attempts with Weight Watchers, I gained all my weight back, plus more. This was because I allowed myself to continue eating bad foods while on the program.
Although I did lose some weight, I felt terrible, and sooner or later the weight would came back. The few “treats” I allowed myself were ultimately my downfall.
More: 6 Weight Loss Power Vegetables

4. Take a “before” photo.

It’s not fun taking the before photo. However, it does provide constant inspiration. I taped mine to my refrigerator when I first started my journey. I even taped a copy inside my pantry. Once you get to your goal weight, seeing the difference from all your hard work is indescribable.

5. Set up an anchor.

An anchor is something that continually reminds you how far you have come. There are several options from which to choose. I like the paper clip chain because I can make several to hang on my refrigerator, in my closet, in my food pantry, and even in my car (to remind me to make good choices when on the run).
My first week at Weight Watchers, I lost 5.6 pounds, so I clipped five colored paper clips together. And so forth. Watching your chain grow is fun and inspiring.
More: 5 Liver Health Tips for Weight Loss

6. Educate yourself.

Knowledge is power, and once you find out what you’ve really been consuming, it will be easier to stop eating it. You will quickly become disgusted and even angered over the facts that have been hidden from you for many years.
For example, I thought dairy was healthy for me. When I gave it up, I lost weight easily. I also lost my migraines, allergies and stomach/digestive problems.
More: 5 Digestion Tips for Athletes
Educate yourself through credible books, documentaries and Internet sites. Here is a list of documentaries to watch:

Food Matters
Forks Over Knives
Fat, Sick and Nearly Dead
Killer at Large
King Corn
Food, Inc
The Gerson Miracle
The Beautiful TruthHere is a list of books to start reading:
The Eat Clean Diet, Recharged by Tosca Reno
Eat to Live by Dr. Joel Fuhrman
Eat Right, Live Longer by Dr. Neal Barnard
The Food Revolution by John Robbins
Whitewash – The Disturbing Truth about Cow’s Milk and Your Health by Joseph Keon
The Complete Idiot’s Guide to Plant-Based Nutrition by Julieanna Hever
The China Study by Dr. Campbell (stars in Forks Over Knives)
Green for Life by Victoria Boutenko
The Green Smoothies Diet by Robyn Openshaw
Overdosed America by Dr. John Abramson

More: 6 Top Health Books and Authors
Here is a list of great cookbooks:

Thrive Foods: 200 Plant-Based Recipes for Peak Health by Brendan Brazier
Blissful Bites: Vegan Meals That Nourish Mind, Body, and Planet by Christy Morgan
The Complete Idiot’s Guide to Gluten-Free Vegan Cooking by Julieanna Hever
The Engine 2 Diet by Rip Esselstyn
The McDougall Quick and Easy Cookbook by Dr. John A. McDougall
The Happy Herbivore Cookbook by Lindsay Nixon
Going Raw by Judita Wignall
Live Raw by Mimi Kirk

7. Give your kitchen a makeover.

Get rid of processed foods and any other garbage that you know is bad for you. Be aggressive. Are you addicted to this food? Does it hold you hostage? Remove it and never allow it back in your home. Not only is it making you fat, it’s hurting you from the inside. Throw it out.
Now fill your home with whole foods and fresh produce. You can do this all at once, or you can take baby steps by slowly removing and replacing these foods each day. You’ll notice a change in your taste buds within a week or so, and it’ll be much easier to pitch the bad foods.
More: 7 Ways to Eat Smart and Lose Weight

8. Give your dinner plate a makeover.

Decrease (or remove) your intake of animal protein (meat/dairy), and dramatically increase your intake of vegetable, fruits, leafy greens, raw nuts, beans and seeds. Both protein and calcium can be found in whole and plant-based foods.
An easy way to get good food in your body is by juicing or drinking green smoothies. Buy a juicer or high-powered blender and start each day with a green juice or green smoothie. Getting these greens into your body will help change your taste buds and give you amazing energy and clarity.
More: Try a Plant-Based Diet for Weight Loss

9. Start eating more raw foods.

Aim for at least 51 percent of each meal to be raw. You won’t believe how easily you will start dropping excess pounds. This is because raw foods have all of their living enzymes still intact. While you can still get nutrients from cooked veggies, you won’t get those living enzymes.
If you want to get serious about going raw, I recommend buying a dehydrator, a nice food processor, a juicer, and a good blender. These changes don’t have to come all at once, but if you really want to dive in, try a juice fast.
More: 3 Plant-Based Power Meals for Athletes

10. Decrease or eliminate alcohol consumption.

Alcohol can make you fat. Not only is alcohol a toxin, it can also ruin your progress. Either stop drinking altogether, or enjoy the occasional cocktail or glass of red wine (stay away from the sugary concoctions). Measure out your intake and stop after one or two glasses. Avoid becoming intoxicated as this not only harms your body, but also makes you want to eat unhealthy foods.
More: Does Beer Affect Your Training?

11. Take it slow.

It takes years to become overweight, so don’t expect it all to come off in a few months. Gain it slowly, lose it slowly. If you want it to last, take your time and do it right. Don’t rush the process. Instead, enjoy the journey. Learn from the bad weeks and celebrate the good weeks.

12. Surround yourself with positive people.

What you are about to do may save your life. If your friends aren’t on board, or downplay your new lifestyle, get new friends. I know this sounds harsh, but it can make or break your goals.
If your old friends’ main goals are drinking, eating bad food, and lying around doing nothing, then it’s time to find friends who have the same (healthy) goals that you have. If you’re lucky, you may inspire several of your old friends to get healthy as well.
More: 13 Ways to Maintain Your Weight Loss
Surrounding yourself with positive influences makes this journey much easier. Start a monthly clean-eat or plant-based potluck. Make a new Facebook page. Find workout buddies. There are many websites and groups dedicated to good health. Join one.

13. Start a manageable workout routine.

Find something you love to do. I prefer exercising outdoors, but I also love my local YMCA. The classes are fantastic: Zumba, Yoga, Pilates, CrossFit, Running, Power Walking, Nordic Walking, etc. This is also a great place to meet new, like-minded friends.
I enjoy hitting the park on nice days, strapping on my ankle weights and grabbing my hand weights for a nice, sweaty power walk. I also love workout videos. I get bored easily, so I change up my workout DVDs each week. You can get different workout DVDs from your local library.
More: Calorie Bargains to Help You Lose Weight

14. Believe in yourself.

Don’t set yourself up for failure before you even start. Stop calling yourself weak without giving yourself a chance. Change your outlook to a positive one. Stop selling yourself short. Believe in yourself. Believe that you will be successful, and it will happen for you. Your past does not dictate your future. This will work.
Increase your metabolism and tone up faster. Find a fat-burning class.

By Rebecca Siekmann • For Active.com

10 Exercises for Flatter Abs

2012-10-23T06:33:00.000-07:00

Mix and match any (or all) of our fun firmers to make your middle little in no time.
Your trainer Lisa Wheeler, national creative manager of group fitness for Equinox in New York City, designed these moves.
You'll need A hand towel and a 5- to 8-pound weight
The plan Take five minutes (even two minutes here, three there) most days to perform your fave combo of the chiselers. Try one set of 8 reps of all 10 moves, or pick a few and do two sets of 12 reps.

Trimming Tap

works abs, obliques, shoulders, butt, thighs
Start in side plank, left palm on floor, right arm extended to ceiling, hips lifted, feet stacked. Hold plank as you tap right foot in front of left, then behind, for 1 rep. Do reps. Switch sides; repeat.

Perfect Pike

works abs, shoulders, butt, thighs
Start in plank with a folded towel under toes. Engage abs as you lift hips and slide feet toward hands, keeping legs straight, so body forms an inverted V. Return to start for 1 rep. Repeat.

Sizzling Swing

works abs, shoulders, triceps
Start in reverse plank: wrists under shoulders, fingers forward, legs extended. Drop hips and swing them back between arms, sliding heels and keeping legs straight. Return to start for 1 rep. Repeat.

Whittling Walk

works abs, shoulders, biceps
Start in plank, then bend elbows to bring forearms to floor; move right hand to left elbow and left hand to right elbow. Lift right arm over left, placing it in front of left on floor, as you walk toes 1 step forward. Repeat with left arm, then reverse move to return to start, for 1 rep. Repeat.

Get-Lean Lift

works abs, shoulders, butt, legs
Start in plank, then lift hips, coming into Downward Dog, as you raise left leg to ceiling and bend left knee behind you, foot flexed. Return to plank. Switch sides to complete 1 rep. Repeat.

Sculpting Sweep

works abs, obliques, shoulders, biceps
Start in plank with a folded towel under toes. Engage abs as you slide knees toward outside of right elbow, then slide feet back to plank. Switch sides to complete 1 rep. Repeat

Side Slimmer

works abs, obliques, shoulders, butt, thighs
Start in side plank, left palm on floor, hips lifted and feet stacked, right arm reaching past ear to create a straight line from ankles to wrist. Bring right knee and right elbow toward each other. Return to start for 1 rep. Do reps. Switch sides; repeat.

Rear Raiser

works abs, shoulders, biceps, butt, legs
Start in plank with forearms on floor, a weight behind bent right knee, foot flexed. Tap right knee to floor, then return to start for 1 rep. Do reps. Switch sides; repeat.

Play It Straight

works abs, shoulders, back
Crouch with knees bent under chest, heels lifted, arms extended, palms on floor, to start. Press forward into plank; hold for 1 count. Return to start for 1 rep. Repeat.

Waist Cincher

works abs, obliques
Start on left side, left forearm and hip on floor, feet stacked, right hand holding dumbbell on right hip (as shown). Lift hips to create a straight line from feet to head, keeping dumbbell at hip. Return to start for 1 rep. Repeat.

Basic Plank Pointers

Keep feet hip-width apart. Make it easier: Spread legs slightly wider.
Place wrists directly beneath shoulders with elbows soft, fingers pointed forward.
Be sure shoulders are pressed down and relaxed—no shrugging.
Form a straight line with back from head to heels. Remind yourself: Flat's where it's at.
Head aligns with spine, and neck is long. Focus a few inches in front of hands to adjust your position naturally.

Increase your metabolism and tone up faster. Find a fat-burning class.

Cant Lose Weight

2012-10-22T13:34:00.003-07:00

know it is frustrating, but did you know there are so many reasons a woman can t lose weight it is like the whole world, and our bodies, is working against us. I am not kidding, with so many things not in our favor it is amazing that any woman can lose the weight she wants to.

It's just not fair, I mean, men can seemingly eat what they want and if they should put on a few extra pounds all they have to do is think about it and the extra weight is gone, right? Ok, maybe not all of them but I know a guy who just recently lost 35 pounds in about 7 weeks. It took me 6 months to lose that amount of weight then as soon as I stopped working hard at it, I put it all back on and then some.
On average women carry 6 – 11 percent more body fat then men do. This is necessary for the regulation of certain hormones and regular menstruation not to mention having all the curves in all the right places. But if you have too much body fat and can t lose weight don't you think you deserve some answers?

One of the reasons is that sometimes we think that if we do not eat we can lose weight. This is so far from the truth that when you read this you will probably kick yourself. Skipping meals is the number one reason why women GAIN weight. That's right, I said gain weight.

Why? Because our bodies enter into what I like to call starvation mode and instead of burning off the excess it holds on to it because it doesn't know when it will be getting more fuel. Your metabolism actually slows way down almost to the point of not working at all. So the fix is to eat five or six small meals a day to keep your metabolism stoked. Make those meals as low carb as you can get, too.
Another reason is lack of exercise. Did you know that all you need to do is walk for thirty minutes a day to lose those extra pounds? Who can't do that? Ask a friend to do this with you or record some favorite music on your mp3 player and just get moving. This along with your new eating plan should be enough to start losing some significant weight.

If you have not yet reached the age for menopause or even perimenopause you might want to do all you can to lose the weight before the time comes. Once you reach this age losing weight will become even more difficult. Menopause comes at different times for every woman so talk to you mother and find out the age she went through it. This is as good a starting point as anything.

Other reasons a woman can t lose weight include stress, lack of significant restful sleep, and ineffective blood sugar metabolism. Which does not mean that you have diabetes, so don't worry, it could just mean you eat too many carbs and you are keeping your insulin production at a high rate. When this happens your body automatically converts the carbs you eat to sugar and when that sugar doesn't get burned up, your body converts it and stores it as fat, usually around your middle section.

Posted on October 22, 2012 by Weight Loss

Best Way to Lose Weight

2012-10-22T06:57:00.000-07:00

What’s the best way to lose weight? Counting calories and moderation.
I get asked from time to time if I had it all to do over again (you know, the whole lose 125 pounds in 10 months thing) if I would still choose to lose weight by counting calories. Honestly, I’m taken aback a little bit. It’s like asking the winner of the World Series a few minutes after winning the championship whether they would’ve done anything different to get there.
I wouldn’t change a thing.
Sure, I know that there are many ways to lose 125 pounds, but not only did my way work alright for me, I think it’s the best way to lose weight period.
Why is calorie counting the best way to lose weight?
Because it’s better than all the other ways, of course. What are all the “other ways,” you might ask? Well, here goes, and try not to get offended:

South Beach Diet
Medifast
Nutrisystem
Slimfast
The Diet Solution
Sonoma Diet
No/low carb diets
Atkins
The Zone Diet
Paleo Diet
Raw Food Diet
Mediterranean Diet
Weight Watchers (not the points, but the money/life membership part)

I strongly believe counting calories is the best way to lose weight for most people. While a couple of diets listed above might be appealing or best for those with certain conditions or set goals in mind (Paleo Diet, for one), for John and Jane Smith in Bangor, Maine or Boise, Idaho counting calories is going to be the best way for them to lose weight.
Remember, this is just my opinion (even though every health organization and government agency agrees with me). Don’t worry though, this post is the first of a two part series — I’ll back my talk up shortly with actual reasons.
For now, though, what do you think is the best way to lose weight? Why?
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Posted by Shawn Tyler Weeks on October 21, 2010.

Easy Fixes for Weight Loss Flubs

2012-10-22T06:54:00.000-07:00

You might have the best intentions, but sometimes you still don't lose weight. It's so frustrating! Maybe your plan just needs a tiny tweak. Check these lists of common mistakes made by dieters. Then learn how to fix your flubs so you can get the results you deserve.

Diet Mistakes:

Calories in Starbucks Coffee Drinks

Friday October 19, 2012

What's your favorite coffee drink? When I go to Starbucks, I order a "venti, nonfat, sugar-free hazelnut cappuccino on the dry side." Yes, I am one of those coffee drinkers whose drink name is so long that it is almost laughable. Last week, while I was ordering the drink at a New York Starbucks, the lady behind me asked me how many calories were in the drink. She was shocked that I knew the answer.
How Many Calories Do You Consume at Starbucks?
My coffee drink contains 110 calories, zero grams of fat, 16 grams of carbohydrate and 10 grams of protein according to the Starbucks app on my iPhone. If you visit Starbucks, or any coffee house, you should check the calorie count of your coffee drink, too. You might be surprised to find that the fat and calorie count is higher than expected. There are a few drinks that top 700 calories. Yikes!
How Order Low Calorie Coffee
If you find out that your morning java fix is too high in fat and calories, use a few simple tips to create a drink that won't ruin your diet. First, make sure that you exercise portion control when ordering. It's easy to mindlessly drink too many coffee calories. I order the largest size of cappuccino, but since I order it "dry," most of the drink is foam. Second, make sure you specify nonfat milk and no whipped cream. Why bother loading your coffee cup with unnecessary fat? Most of the time you can't tell the difference, anyway. And lastly, take advantage of sugar-free syrups. They add flavor without calories.
(photo source: pocius/flickr)

Make A Healthier Pasta Dish

Wednesday October 17, 2012

The trend in weight loss diets these days is to decrease - or eliminate - starchy carbohydrates. High starch foods, like white pasta dishes, don't always contain many healthy nutrients and they are often high in fat and calories. But what if you absolutely love pasta? You don't have to cut out pasta completely. Just use common sense, portion control, and these quick tips for making your pasta dish a little bit healthier.
3 Ways to Make A Healthier Pasta Dish

Add lean protein. Make your meal more balanced by adding a good source of lean protein, like chicken breast or salmon. Lean protein is essential for weight loss and for good health. Try to get some lean protein at every meal to build healthy muscle and boost your metabolism.
Use whole wheat pasta. You'll increase your fiber intake if you use whole wheat pasta instead of regular pasta made with white flour. Diets that are higher in fiber tend to be more effective for weight loss and fiber will help you to feel full longer.
Load up the veggies. If you are making your pasta recipe at home, use half as much pasta and twice as many delicious vegetables. You'll still get the satisfaction of eating a pasta dish, but you'll be eating far less starch and many more healthy carbohydrates, vitamins and minerals.

Healthy Monday Tip - Curb Emotional Eating

Monday October 15, 2012

If we only ate when we were hungry, life would be so much simpler. Fewer of us would be overweight and losing weight would be a piece of cake. But life just isn't that easy. We often eat because we are bored and we frequently snack out of habit. And sometimes, we eat to manage our emotions.
Be Mindful to Manage Emotional Eating
If emotional eating has caused you to gain weight, Michelle Murphy Zive, M.S., R.D., has a suggestion for you. In an article for the American Council on Exercise Certified News, she recommends that emotional eaters practice mindfulness when eating to avoid eating too much.
In practical terms, that simply means that when you eat, you should be aware of the process. She suggests eliminating distractions like televisions and cell phones from the place where you eat your meals. Simple changes to your environment will help you to become more aware of how much you are actually consuming. Setting up a quiet dining space will also help you to pay attention to how full you are and will help you to enjoy your meal and feel satisfied.
These are easy changes to make and they are free. Give them a try this week and see if it makes a difference in your eating habits and your stress level.
(photo source: gleangenie/morguefile)

Should Teens Get Weight Loss Surgery?

Friday October 12, 2012

The number of people who have elected to undergo weight loss surgery is on the rise. As more procedures are performed and as new techniques are developed, the procedure has gotten safer and more insurance companies are willing to cover the procedure. But does that necessarily mean it's right for everyone?
One group that seems to be more interested in the procedure is teens. According to a study published in The American Surgeon in November 2011, the number of adolescent bariatric procedures performed per year in the U.S. has doubled since 2006. And with more celebrities and public figures coming out about their own procedures, the number will probably increase.
When Should A Teen Consider Bariatric Surgery?
According to the National Institutes of Health, weight loss surgery should only be considered for adolescents if the teen has tried to lose weight for at least 6 months without success. The teenager should also meet these criteria:

Have extreme obesity (BMI > 40 )
Be their adult height (usually at age 13 or older for girls and 15 or older for boys)
Have serious health problems linked to weight, such as type 2 diabetes or sleep apnea, that may improve with bariatric surgery

It is also essential that the teen understand the significant lifestyle changes that they will have to adapt to after surgery. For some teens, the commitment may be too much.
If your teen has struggled with weight and has tried a diet and exercise program without success, don't hesitate to speak with his/her pediatrician about the possibility of getting bariatric surgery. Learn about the different procedures as well as complications and risks before making the best decision.

If You Need To Lose 100 Pounds, Where Do You Start?

2012-10-21T12:33:00.002-07:00

One thing we like to do on PEERtrainer is focus on different needs. Needing to lose ten pounds for a woman needs a different approach than a guy needing to lose 45 pounds. What I want to do with this article is focus on some steps people can take if they need to lose 100 pounds or more. Here are some ideas and site resources in no order. My only advice is tackle one at a time.

1. You might want to start thinking about what you gain by being at your weight. This might sound odd, and have published an article on this entitled "What Is Beneath The Weight?"

2. Do a little digging and see how "ready" you are to commit to the weight loss process. PEERtrainer has developed a quick "Coaching Quiz" that will help you understand what your odds are of losing weight based on your current mindset.

If you want to take some baby steps and have some ideas pushed to you as you get ready, please feel free to join our PEERtrainer Tip Of The Day coaching newsletter. If you go to the page you can learn a little more about this free program.

3. Talk to your doctor and learn what diets and diet approaches doctors recommend. It also helps to learn what approaches are not recommended and why. But developing a relationship with your doctor, or finding a very compassionate one is an excellent start. If you had a bad experience with doctors, don't be turned off. There are many many doctors out there who care deeply.

4. Know that weight loss is possible. Do not get talked into thinking that bypass surgery is the only route for you if you have not made the progress that you want. Fruits and vegetables are very powerful, especially greens. They can be magic.

5. Weight Watchers is a great program to learn portion control. No matter what, you need to master the Weight Watchers points system so that you learn to how to make good decisions each day. They also give you three free online assessments which allow you quickly assess if you are ready to lose weight and what some of the specific health risks are.

6. PEERtrainer offers a free "Weightloss Bootcamp"- it is a series of 4 free calls that go over some proven approaches.

7. Really think about the impact the people around you on a daily basis have, and work over time to build a broad support network. Know that people you never expected are there to help you with an array of services- some free, some paid. But there are fundamental approaches that work, and will change how you think about everything.

Common Questions:

-Can I Lose 100 Pounds In 100 Days?

People write about this, and the Biggest Loser mentality has made extreme weight loss fashionable. But those people are under intense medical supervision. You can absolutely lose 100 pounds, but it is going to take a consistent effort and a real focus on the negative influences of those around you.

-What If I Really Don't Want To Lose Weight?

This is very common and one of the things Joshua Wayne talks about in the weight loss bootcamp is the idea of "secondary gain" where you get a benefit of a certain behavior. There are all sorts of situations where fat is actually the solution for people, rather than the problem. This is mental of course, which is why a psychotherapy approach to weight loss is needed along with an MD and a solid diet like Eat For Health or Weight Watchers. This is the focus of the PEERtrainer Coaching/Training Intensive.

What If I Really Like To Eat?

There is really nothing wrong with enjoying food. And you would be surprised how MUCH you can eat of certain foods. This blog post discusses recipes to help you lose weight. They really work!

by peertrainer

How To Get The Motivation To Lose Weight

2012-10-21T12:27:00.003-07:00

The Motivation To Lose Weight

We all know diets work. Every book, article, regimen, fitness plan, you name it works as long as you actually do it. Getting the motivation to follow through is arguably the most important part of losing weight. The information will always be there, but the motivation....that's the elusive piece of the puzzle, the thing that everyone wants and few of us have. How do you get the motivation to get started, stay on track, and most importantly, to get where you want to go?

How To Get To The Core Of Weight Loss Motivation

We get emails from people in everyday sharing their frustrations and challenges with weight loss. About 60% of them say they lack the motivation to stick with their weight loss program. They report that they do well for awhile and lose some weight, but inevitably fall off track- whether due to a loss of focus or some other kind of self-sabotage.

As a Personal Development Coach specializing in weight loss, and who was originally trained as a psychotherapist, it's very easy for me to give them advice, but as I sat down to write this article, I thought it might be nice to really start at the most basic, fundamental level of understanding motivation, and to then work up from there.

So armed with my trusty Mozilla Firefox I did a quick Google search for a basic definition of the word. Here is the first thing that Google gave me to consider (it came from an online dictionary associated with Princeton University):

"the psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and the condition of being motivated."

So let's pull some key words from that definition and see if we can come up with a useful way to apply the concept to weight loss.

Action Toward a Desired Goal:

Taking action here implies that there is a desired goal in place, so the first thing that you must be absolutely clear on is 'what is your goal?'

The challenge here is that it's usually not sufficient to just come up with a number. 20 pounds or 30 pounds isn't going to cut it. You've known that for perhaps years, and telling yourself "I need to lose 20 pounds" over and over again hasn't gotten the job done. Just having a number in mind is not provocative enough of a goal.

So consider: the better question to ask is, "Why do you really want to lose weight"? At first glance, this may sound like an obvious question, but if you're struggling with your weight, you need to ask yourself this question again and again until you have a very clear answer.

Why are you looking to lose weight?

To feel more confident to start dating again?
To get into your favorite pair of jeans?
To feel sexy for your husband or wife?
To look good at your upcoming high school reunion?
Because the doctor told you you're pre-diabetic but that there is still a chance to turn it around?
Because you're sick and tired of feeling sick and tired?

You have to become crystal clear on your "Why". This is the first step in establishing a goal.

Now let's look at the first half of that equation, the part about 'taking action'. When you get clear and write it down, how motivated to take action are you? Do you feel your emotions stirring? Are you feeling the pull to get off the couch? Are you feeling the readiness to break your bad habits and make changes to your diet?

If you're not, then you probably need to do some more work on your "Why", because your "Why" is the foundation of your motivation.

Here is a hint: some people are more naturally motivated towards pleasure (the thought of looking great in a summer dress, meeting a guy/girl, running a 10K), while others are more motivated away from pain (being single forever, having to start taking insulin, having to see their high school friends while being heavy).

The trick is to find out which one- "Towards Pleasure" or "Away From Pain"- is more compelling to you in terms of your weight loss, and to focus on that. Write down all the reasons that cause you to begin to stir and want to take action. This is just for you, so be bold and write everything down, even if it's very personal. This is a very important step that cannot be overlooked.

That Which Gives Purpose

Building on your "Why", what is your deeper purpose behind losing weight? How will your life be better if you lose the weight?

Create a compelling picture for yourself that is rich in detail of how your life will be better.

What will you be doing?
Who will you be doing it with?
Where will you be?
Will the motivation to exercise come naturally?
How will you feel when you're there?
What clothes will you be wearing- or not wearing ; ) ?

In case you didn't notice, all of the above examples were written in "Towards Pleasure" language. But maybe you'll find that doesn't work so well for you- maybe it doesn't quite give you a sense of purpose.

If not, how about if you change the wording around a bit? Remember, some people are more motivated "Away From Pain". If this is you, you'll be more stirred by this question: "So if you don't lose the weight, or if it continues to get worse and worse, how unhappy and miserable will you be?"

Similarly, you may want to create a compelling negative picture for yourself.

If you don't lose the weight, what are you going to miss out on?

What opportunities will you lose out on? Maybe the ability to enjoy healthy time with your family late into your life? Or maybe it'll mean you continue to go out to go to restaurants and take vacations by yourself.

How will your health deteriorate if you don't lose weight?

What does the hospital room look like where you'll have to go for dialysis treatments?

So create a compelling picture for how your life is going to be better if you lose the weight, or worse if you don't. Cultivate this picture until it gives you a clear sense of purpose. When that purpose is there, you will be much close to taking the necessary action.

Remember, that while uncovering your "Why" and the deeper purpose that motivates you is a first step that cannot be skipped over, we all get busy and stressed, and it's very easy to lose our focus. At least until you build some positive, forward momentum and get comfortable with your new habits and behaviors, you may have to remind yourself of your "Why" and your deeper purpose again and again every day.

Write down your answers on an index card and put in by your bed stand or tape it to the bathroom mirror. Every morning and every night remind yourself why you really want to lose weight. Remind yourself why you need to begin taking action today, what the payoff will be if you do, and what the cost will be if you don't.

This is not the only step on the journey, of course, but it is an important one that you have to master early on. Getting the right support in place is also extremely important, as is learning how to handle the stress and challenges of daily life in a healthy, constructive way that doesn't cause you to abandon your weight loss efforts or turn to food for emotional comfort.

Some Simple Eating Adjustments That Will Boost Your Motivation

One very important thing we have observed at PEERtrainer over the years is the difficulty people have sticking to plans where they have to track every detail of their eating. Or where they have to stick to a very strict nutritional regimen that some nutritional guru has convincingly laid out for them. The problem isn't that these plans work. They often work incredibly well. The issue arises when one inevitably falls off track.

Often what happens when people fall off track, is that they either beat themselves up or they just say "screw it" and accelerate their downward spiral. The issue here is simply one of "expectation." Their plan is expecting too much of them. If this pattern sounds familiar, you will want to check out a new and free tool called the "PEERtrainer Cheat System" that you can quickly learn and start to use.

By Joshua Wayne, MA

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1. Write down your reasons.

2. Record your starting weight and measurements.

3. Hold yourself accountable.

4. Take a “before” photo.

5. Set up an anchor.

6. Educate yourself.

7. Give your kitchen a makeover.

8. Give your dinner plate a makeover.

9. Start eating more raw foods.

10. Decrease or eliminate alcohol consumption.

11. Take it slow.

12. Surround yourself with positive people.

13. Start a manageable workout routine.

14. Believe in yourself.

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