What Is Weight Loss | Weight Loss Diet

10 Healthy Snack Makeovers for Weight Loss

noreply@blogger.com (Anonymous) — Fri, 23 Aug 2013 08:19:00 -0700

10 Healthy Snack Makeovers for Weight Loss and Energy.

Now that the Christmas season is over, many peoples thoughts are heading towards thinking about ways to loss weight. Most people struggle with the snacking in between meals and tend to choose the wrongs things. Here are a few tips to help you to regain that ideal body size.

Regular Snack 1.

2 ounces (60 g) pretzels
Total Glycemic Load (GL): 33
Total calories: 216

Magic Snack 2.

3/4 ounce (20 g) pretzels
1/2 green apple with 1 tablespoon peanut butter
Total GL: 14
Total calories: 208

The Fixes
●Decreased the number of pretzels by more than half to limit refined carbs.

●Beefed up the snack with a filling piece of fruit and some peanut butter for blood sugar “staying power.” This snack will help you stay full longer than if you ate just the pretzels.

Regular Snack 3.

1 berry cereal bar
Total GL: 26
Total calories: 140

Magic Snack 4.

14 ounces (125 ml) low-fat mixed-berry yogurt topped with 2 tablespoons All Bran cereal
Total GL: 9
Total calories: 148

The Fixes ●Substituted yogurt for the cereal bar to slash the GL. Because these bars contain cereal, we often assume they’re good for us, but they’re often lower in fiber and higher in sugar than their cereal counterparts.

Added All Bran cereal on top for crunch and a bit of whole grain.

Regular Snack 5.

15 plain salted crackers
3 ounces (85 g) cheddar cheese
Total GL: 22
Total calories: 624

(Watch your portion size!)

Magic Snack 6.

6 whole wheat crackers
1 ounce (30 g) Swiss cheese
1 small pear
Total GL: 13
Total calories: 299

The Fixes●Switched to whole wheat crackers and cut the portion by more than half to decrease the GL.

●Limited the cheese to decrease saturated fat. Cheese is indeed a Magic food, but you need to eat it in moderation.

Added a piece of fruit to add back some calories. Because of its fiber and water, the pear will fill you up more than the crackers.

Regular Snack 7.

1 chocolate chip granola bar
Total GL: 14
Total calories: 163

Magic Snack 8.

1 cup light popcorn mixed with 10 peanuts and 1 tablespoon semisweet chocolate chips
Total GL: 8
Total calories: 160

The Fixes●Swapped the granola bar, filled with added sugar, for popcorn (a whole grain, high-fiber food) to lower the GL.

Added peanuts for a sugar-stabilizing dose of protein and “good” fats that will help you stay fuller longer.

Threw in some chocolate chips to satisfy your sweet tooth.

Regular Snack 9.

14 jelly beans
Total GL: 27
Total calories: 150

Magic Snack 10.

15 dry-roasted peanuts
Total GL: 1
Total calories: 84

The Fix●Slashed the GL to almost nothing by substituting peanuts, which are satisfying and full of protein, fiber, and healthy fat, for jelly beans, full of nothing but blood sugar-raising sugar.

Weight Loss Mistakes

noreply@blogger.com (Anonymous) — Mon, 12 Aug 2013 05:31:00 -0700

Four Weight Loss Mistakes and How to Avoid them

Mistake 1: Ignoring portion size

The food you are eating may be fine but research shows that average portion sizes have increased by up to 50% over the last thirty years so if you are struggling to lose weight it could just be that you are eating too much.

The fix:

Use the guide below and reduce the size of your meals and snacks by 15-20%. You’ll be amazed how such a small and simple change can make such a big impact on your waistline.

2 cupped handfuls = a serving of milk, yogurt, lettuce or green leafy veg.

1 cupped handful – a serving of cooked pasta, rice, breakfast cereal, couscous, bulgur wheat, beans, pulses, fruit or vegetables.

The size of your hand = a serving of bread

The size of your palm = a serving of meat, chicken, fish, poultry or cottage cheese,

The size of a clenched fist = a serving of potatoes, bread

The size of 2 fingers (index and middle) = nuts and seeds, hard cheese

The size of the tip of your thumb = margarine.

Mistake 2: Skipping breakfast

Breakfast eaters are invariably thinner and healthier than breakfast skippers. This is because missing breakfast cheats you of a great opportunity to bank a whole host of important nutrients and causes blood sugars to plummet increasing the likelihood of over-eating throughout the rest of the day.

The fix:

If you can’t face the idea of eating first thing, try stimulating your appetite by getting up a little earlier and going for a run, do a few minutes yoga or just take a brisk walk around the block. Research from Kansas University shows that people who exercise before breakfast not only burn more calories and experience better fat loss; they also automatically eat a healthier diet throughout the rest of the day.

If lack of time is the main reason for skipping breakfast prepare something in advance that you can eat on the run such as a whole meal pitta spread with a little peanut butter or Tahiti paste, banana slices and honey, a tin or carton of fruit in natural juices or a home-made, whole meal fruit muffin or a fresh fruit smoothie in a flask.

Mistake 3: Munching lunches with hidden fats

Commercially prepared sandwiches and salads can be far higher in fat than you might think and poor labeling can make it difficult to know exactly how many calories you’re eating. The National Consumer Council recently criticized a number of high street sandwich chains for selling seemingly healthy sandwiches that had more than twice as much saturated fat as a McDonald's!

A guide to nutritional labels:

*Fat -20 grams or more is too much, 3 grams is the minimum

*Saturates - 5 grams or more is too much, 1 gram is the minimum

*Sugars - 10 grams or more is too much, 2 grams is the minimum

* Fiber - 3 grams or more is too much, 0.5 grams is the minimum

The fix:

Always read the nutritional label of your lunch.

These guidelines allow you to work out whether a food is high or low in a certain nutrient at a glance.

Alternatively, make your own lunch or have it made to your specifications at the local deli or sandwich bar. Swap white breads for whole meal wraps, stone-ground or rye breads. Add in some lean, protein in the form of fish, chicken, ham, prawns or turkey and plenty of fresh salad.

Keep fat levels low by swapping butter and margarines for a light scraping of low fat spread and instead of mayonnaise which has an average of 240 calories per tablespoon, go for chutneys, pickles, cranberry or apple sauces which contain an average of just 40 calories for the same amount.

Finally, liven up your salads with a drizzle of good quality balsamic vinegar or sweet chill dipping sauce (both have approximately 14 Kcals per serving) instead of oily salad dressings which can add up to whopping 250 calories per serving.

Mistake 4: Winding down with wine

Whilst the occasional glass of wine won’t do you any harm, relying on it to put a full stop to your working day is never a good idea. Alcohol lowers blood sugar levels making you feel tired and over stimulates your appetite (hence the reason behind aperitifs). It also robs the body of a great many essential vitamins and minerals and may increase the likelihood of calories from food being stored as fat.

The fix:

Never drink alcohol before your evening meal. When you are hungry cravings for alcohol are generally stronger but drinking it only serves to lower blood sugars further so hold off, at least until after you've eaten. You will invariably find the desire for your favorite tipple subsides quite considerably after eating. If you do still want a drink have one but in a small glass.

Alternatively, a spritzer or an elder flower cordial with sparkling water, ice, fresh mint and slices of lemon served in a large wine glass can make a refreshing substitute.

10 Healthy Eating Tips

noreply@blogger.com (Anonymous) — Mon, 12 Aug 2013 05:23:00 -0700

10 Tips will make an immediate difference to your healthy eating

1. As well as your meals and snacks, have an extra 300ml of semi-skimmed milk every day. Milk is packed with calcium, which helps to keep bones strong.

2. Don’t be scared to pile your plate with extra vegetables or salad in addition to those listed in the recipes. Try to have at least five servings of fruit and veg every day.

3. Liven up salads with this home-made, fat-free vinaigrette: blend 50ml water with 200ml balsamic vinegar, 2 tbsp mustard, 50ml lemon juice, 2 tsp crushed garlic, 11/2 tsp sugar, 1 tsp dried parsley and lots of black pepper. Chill before serving.

4. Choose high fibre starchy foods such as wholemeal bread, wholegrain cereals, brown rice and wholewheat pasta. The extra fibre in them will help to fill you up, keep blood-sugar levels steady and prevent tummy troubles.

5. Don’t add salt to meals when you’re cooking or at the table. The easiest way around this is to throw out the salt pot!

6. Eat fewer processed foods and more fresh foods. Processed foods are often high in fat, saturates, added sugars, salt and/or additives, while at the same time containing little fibre and few vitamins and minerals.

7. Have at least two portions of fish each week, one of which should be oily such as salmon, mackerel, trout, sardines or fresh tuna. Oily fish are rich in omega-3 fats, which help to keep the heart healthy.

8. Never skip meals, especially breakfast. Research shows that people who skip breakfast tend to be heavier than people who eat this meal, probably because skippers end up eating more during the day as a result of hunger cravings.

9. Drink 6-8 glasses of water each day to prevent dehydration and help fill you up. Our bodies often mistake thirst for hunger, with the result that we eat when all we really want is a drink.

10. Cut down on caffeine by drinking fewer cups of tea and coffee. If you drink large amounts, cutting down will make you feel less jittery and help you sleep better. Herbal, fruit and green teas are a much better alternative.

Healthy Portion Sizes Control

noreply@blogger.com (Anonymous) — Mon, 12 Aug 2013 05:21:00 -0700

Food manufacturers set recommended portion sizes to give us choice. But how clued up are we about what these serving sizes actually are?

How realistic are the portion sizes set by the food industry? And could we really be doubling our intake of calories, sugar and salt each day without realising?

Biscuits

There are many of us who could chomp through half a packet of biscuits in one go. But did you ever wonder what the food industry considers a biscuit ‘portion’? One well known brandstates in their nutritional information that a recommended serving is just one biscuit. But in reality, who takes only one? This means, by reaching for that second, innocent biscuit, you’re eating double the calories, sugar and fat set by the manufacturer.

Cake

If you had six adults sitting around a table, and you proudly brought in a small cake measuring just five inches across, you might expect to get a few strange looks. But that’s exactly what some manufacturers reckon is an adequate serving. Check the packaging. Many brands suggest cutting a five inch cake into six portions. That’s a 30g serving each – or three bites. But beware of tiny cakes covered in frosting - one slice of iced carrot cake could contain 26% of your recommended sugar allowance for the day. But can you really stop at one slice?

Tinned foods

You buy a tin of soup, empty the contents into a saucepan, heat and then pour the lot into a bowl and eat it. No, wait. Just because food comes in a small, 400g tin, doesn’t mean it serves one. Many soups as well as tinned beans and macaroni state on the label that they serve two people, giving nutritional information per half tin. But how many of us actually save the second half of the tin for later? Or are we still hungry and end up scoffing the lot?

Pizza

Pizza chains and takeaways vary on individual portion size, stating anything from a 7” to 9” pizza as one serving. So you could be forgiven for picking up an 8” pizza from your local supermarket and assuming it feeds one. Check the label – one 8” supermarket pizza that we saw actually gives the nutritional information per half pizza.

If you didn’t cut the pizza in half and save the rest for another day, you would be eating twice the amount of salt and saturated fat stated by the manufacturer. Putting it bluntly, depending on the pizza, this could amount to a thirst-quenching 3g of salt per pizza.

Ice cream

Forget all thoughts of extra large ice cream cones and towering sundaes. The generally accepted industry portion size for ice cream is two scoops, equivalent to a 100ml serving. But how many of us overdo this in reality, and sneak a couple of extra scoops in the bowl?

If you’re one of them, here’s a sobering thought: one 100ml portion of chocolate ice cream can contain around 45% of your saturated fat allowance for the entire day.

Pasta

We’ve become a world of pasta lovers. But banish all thoughts of plates overflowing with spaghetti. Manufacturers’ recommended serving sizes for pasta range from 75g-100g per person. If that’s difficult to visualise, it’s about the size of a tennis ball, or a clenched fist. If that shocks you, you’re not alone.

A study published in the Journal of the American Dietetic Association found that some people overestimated individual pasta serving size by as much as 156%.

Cereals

Depending on the size of your breakfast bowl, you could be eating double the amount of cereal that manufacturers suggest. Most cereal portions are set at 30-50g, which works out as about six dessertspoons.

Research commissioned in 2007 by the Foods Standards Agency found that a whopping 75% of people unknowingly dished up more than the recommended serving size on the pack; many at least double the amount.

Crisps

Buying a large sharing-sized bag of crisps to munch through with a friend in front of a film? While it’s easy – and tempting – to crunch through half the pack, you might want to bear in mind that the industry reckons a ‘portion’ of crisps is around 30g.

That works out at about 10 large crisps. And if you do decide to ignore the advice on the packet, remember that one modest 30g serving can contain a not very modest 12% of your recommended daily intake of fat.

How to Lose Weight Naturally

noreply@blogger.com (Anonymous) — Mon, 12 Aug 2013 05:09:00 -0700

How you can lose your weight fast and naturally?

Because of the fact that obesity is such a world wide problem, looking for information on how to lose weight naturally may be easier than you imagine. However, before we get into the specifics of natural herbal weight loss, it is important that one understands the many complications that arise as a direct result of being overweight as well as the factors that influence it. For example, while hereditary and genetics can be blamed to some extent for causing obesity, chances are that the root cause is more likely to be something like an over indulgence of fast foods like hamburgers and hot dogs that contain high amounts of empty calories. Since the term ‘calorie’ is very commonly misunderstood, it is important to understand the difference between calories and ‘empty calories’. While most people assume that calories are the primary cause of fat in the human body, the truth is very different as they are essential components of ones dietary intake. However, the crux of the problem stems from the fact that calories are the main cause of obesity when consumed in excess.

Once the body has utilized the amount of calories it requires generating energy, the left over calories are converted into fat and stored within the fat tissue all over the body. Some of the other factors that are also known to increase the risk of obesity include suffering from certain types of medical conditions, high stress levels and a lack of any significant exercise. Some of the most effective natural weight loss tips center around the combination of eating the right foods and getting the right amount of exercise.

Calorie counting is definitely a healthier and more effective method of dieting than compared to weight loss because of the fact that it does not suddenly put the body under additional stress as a result of the sudden change in nutrition.

There are a number of natural herbal weight loss remedies available that have been tried, tested and perfected over a number of years, from all over the world. For example, one of the best methods of losing weight fast naturally is to eat apples after your meals.

The advantage of apple consumption is the fact that they fill your stomach faster as they contain pectin and are known to make you feel full for a much longer time than other foods. Moreover, the fact that they are quite low in calories only serves as an advantage as it does not enhance the weight increasing effect. Eating about 3 apples a day is highly recommended and adding a sweetener like honey also helps promote much faster and healthier weight loss.

There are a number of steps that you could incorporate into your daily lifestyle that will help you lose weight quickly and naturally. For example, cutting down on the number of meals you consume per day is likely to play a significant role in boosting your metabolism. Walking on a regular basis as well as performing some kind of physical exercise is likely to be very effective if you are looking to lose weight fast. Protein shakes are regularly used by fitness conscious individuals as they help convert he fat content of the body into muscle mass. This plays a vital role in developing the structure and physique of the individual. However, one should also keep in mind the fact that although protein shakes are known to contribute to the shedding of about 4 to 6 pounds of body weight per month, this can only be achieved when it is accompanied by a low calorie diet as well as good exercise program.

Lower Your Blood Pressure

noreply@blogger.com (Anonymous) — Mon, 12 Aug 2013 05:03:00 -0700

5 Powerful Foods that Lower Your Blood Pressure

Are you eating enough of these 5 amazing foods that help reduce high blood pressure?

Did you know that stroke and coronary heart disease still remain to be on the list of the top three main causes of death in the USA? It's time to take your health seriously so you don't fall victim to these!

What is High Blood Pressure and how does this come into play?

According to the National Institute for Health, blood pressure levels of 140/90 mmHg or more can be classified as hypertension.

The worst part about having high blood pressure is that the condition can sometimes be present without any symptoms and before we know it, the damage is already extensive. Serious problems that have been associated with high blood pressure include kidney failure, heart attack, heart failure and stroke.

What are the Risk Factors Associated with High Blood Pressure?

Blood pressure can be influenced by a lot of factors – age, race, family history, tobacco use, sedentary lifestyle, diet, binge drinking, and stress levels. Chronic conditions such as sleep apnea, diabetes and high cholesterol levels can also precipitate the development of hypertension.

What can You Do to Lower Blood Pressure?

You don't need potentially dangerous drugs to control and reduce your blood pressure. Controlling blood pressure levels could be as simple as doing lifestyle modifications and eating healthier.

If you are a smoker, quit. If you drink heavily, try to practice self-control. At work, take the stairs instead of the elevator. And if you have been obsessed with sweet, sugary foods as well as processed fast-food meals, then modify your eating habits as well. Learn to eat the right kinds of food before it's too late.

Below are 5 of my top picks for powerful foods that could help you lower your blood pressure levels:

1. Artichokes

The use of artichokes has been implicated in the lowering of cholesterol levels in the blood. Since hypercholesterolemia is one of the risk factors for high blood pressure, this information is actually good news. Three clinical trials conducted separately by Dr. Barbara Wider supports this fact. In Cochrane Database of Systemic Reviews’ October 2009 issue, where the result of the study was published, it was shown that patients who were diagnosed with hypercholesterolemia and given Artichoke leaf extract exhibited a decrease in their blood cholesterol levels.

Artichokes taste amazing steamed (generally steam for about 1 hour) and then dip each piece into a mixture of olive oil, grass-fed butter, and garlic. Delicious!

2. Bananas

A study published in The New England Journal of Medicine says that incorporating bananas in your day-to-day meals can actually cut stroke-related deaths by as much as 40 percent. A 1997 study at Johns Hopkins University recommended eating at least five bananas daily to achieve the desired effect, and that is to lower elevated blood pressure levels. However, a study conducted by Indian researchers at the Kasturba medical college revealed that people who eat two bananas a day, for one whole week, can lower their blood pressure levels by 10 percent.

Bananas are rich in potassium, which is responsible for the proper functioning of the heart. It works with sodium to maintain balance of the body’s fluids, which is an important factor in the regulation of blood pressure.

3. Beets

A research study conducted by scientists from Barts and The London School Medicine revealed that simply drinking one 500 ml glass of beetroot juice each day can produce astounding health benefits, especially to the heart.

Beetroot juice has been found to lower high blood pressure levels. Professors Amrita Ahluwalia and Ben Benjamin, from the William Harvey Research Institute and Peninsula Medical Center, respectively, led the research efforts, which revealed that the consumption of dietary nitrate that is found in beetroot has BP-lowering effects in as fast as 1 hour after ingestion, with the effect lasting for up to 24 hours. The result of the study was published in the March 2008 issue of Hypertension.

You can try beetroot juice, or also try baked beets sliced on salads or as a side dish to dinner.

4. Cocoa

A study conducted by researchers from Germany’s University Hospital of Cologne revealed that cocoa can significantly lower high blood pressure levels. Study results were published in the Archives of Internal Medicine. The beneficial heart effects of cocoa are attributed to its flavonoid content, specifically procyanids.

Because cocoa is most commonly found in chocolate, people falsely assume that eating a lot of chocolate could be good for the health. Keep in mind that cocoa in chocolates have undergone a lot of processing, and it has been mixed with loads of sugar, so this is not totally healthy. The best way to take advantage of the health benefits offered by cocoa is to choose raw cacao – it is good for the heart, the brain and the liver. Raw cacao nibs go great in smoothies! Also use organic cocoa powder in smoothies or homemade hot cocoa sweetened with stevia instead of sugar.

5. Garlic

Researchers from South Australia’s University of Adelaide have conducted studies, which provide solid proof that the consumption of garlic can indeed help lower elevated blood pressure levels. Garlic supplements in powder form were given and results revealed that it produced a reduction in systolic blood pressure. Garlic has been known all over the world as a very important herb, especially with its heart-protecting capabilities. It helps lower blood cholesterol levels and prevents blood from forming clots (which could lead to heart attack and stroke).

Furthermore, the Proceedings of the National Academy of Sciences journal has published the results of a laboratory test showing how garlic juice can lead to a decrease in blood pressure levels. Eating the equivalent of 2 cloves of garlic each day can significantly contribute to the health of the heart.

by Frank Mangano
Consumer Health Advocate
Author of the popular book: Blood Pressure Miracle

How To Dance For Weight Loss

noreply@blogger.com (Anonymous) — Fri, 1 Mar 2013 05:28:00 -0800

Losing weight does not all have to be about punishing gym sessions pumping iron and pounding the treadmill. If the gym or regular exercise simply isn't your bag, then have you considered dancing for weight loss? Before you get too excited, I am not talking about putting a mini-skirt on or your John Travolta style white suit and hitting the discotheque. Any amount of calories you burn strutting your stuff on a night out is usually cancelled out by all the alcohol and junk food you consume. However the are ways that you can effectively use dancing to lose weight, and you will still have lots of fun a the same time.
Have You Tried Zumba?
Zumba is the new dance and fitness craze that is sweeping the nation, but what is Zumba? The word Zumba means to have fun and move fast and originates from a Colombian word. Zumba is a high paced and energetic workout that combines latin music with aerobic dance moves. It is a very effective cardiovascular workout that includes resistance training for a total workout. An hour of Zumba will burn a high number of calories and incorporates fast and slow music rhythms which also promotes effective movement, body sculpting and muscle toning. Because you are really enjoying yourself, the time passes quickly and you burn more calories than you might realise. Find a local class or buy a DVD, and give Zumba a try.
Burn Calories Playing Computer Games
Playing computer games can hardly be described as an integral part of a healthy lifestyle, but the advent of more interactive consoles (such as the Wii) has changed things. Dance games (such as Just Dance) have become very popular, they involve copying dance routines and being scored on your performance. They are really good fun and can be great to play with a friend. They also provide a great cardiovascular workout, just be aware that they can be addictive. Make sure that you don't overdo things and injure yourself. The key again is that you are making exercise fun and enjoyable.
Find Your Ideal Dance Style
If you really want to lose weight by dancing, then you must find a form of dancing you will enjoy and stick with. Any activity that gets your body moving will help you burn calories. Trying out a couple of different classes is a good idea, here are a few suggestions:

Tango
Line Dancing
Ballroom Dancing
Salsa
Flamenco

Now that you have some ideas for how to dance for weight loss, there really is nothing stopping you. Go ahead and boogie your way to weight loss success.

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7 Foods That Do the Weight-Loss Work for You

noreply@blogger.com (Anonymous) — Fri, 15 Feb 2013 04:12:00 -0800

Want to lose weight? Try increasing your daily fiber intake in the form of nutrient-rich high-fiber foods.

Why fiber? Recent research in the Journal of Nutritionsuggests eating more fiber as a way to prevent weight gain or even encourage weight loss. Over the course of the two-year study, the researchers found that boosting fiber by 8 grams for every 1,000 calories resulted in about 4 ½ pounds of weight lost.
Try it for yourself. If you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams. Here are 7 fiber-rich foods that help do the weight-loss work for you.

Apples

A medium apple (3-inch diameter) contains 4 grams of fiber; a large apple (3¼-inch diameter) has 5. Apples also offer a bit of vitamin C and potassium.
Get sweet & savory apple recipes here.

Green Beans

One cup boasts 4 grams of fiber, plus a healthy dose (30% daily value) of skin-helping vitamin C.
Find delicious green bean recipes here.

Sweet Potatoes

>A medium-size baked sweet potato (2 inches wide, 5 inches long…a little larger than your computer mouse), skin included, offers 5 grams of fiber—for just 103 calories. It’s also a nutrition powerhouse: providing 438% daily value of eye-healthy vitamin A (eat these foods to help you see more clearly), 37% daily value of vitamin C, plus some potassium, vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin.
Find delicious sweet potato recipes here.

Raspberries

Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber. Raspberries are also an excellent source of vitamin C.
Find healthy raspberry recipes here.

Strawberries

One cup of strawberries has a respectable 3 grams of fiber and more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep skin healthy.
Find healthy strawberry recipes here.

Chickpeas

Just 3/4 cup of chickpeas has a whopping 8 grams of fiber! You also get a good amount of vitamin B6 and folate, both of which play a role in forming healthy new cells.
Find healthy chickpea recipes here.

Pumpkin

A cup of cooked pumpkin contains 3 grams of fiber. You also get vitamin A (245% daily value), vitamins C, E and potassium.

Find delicious pumpkin recipes here.

10 Painless Ways to Lose Weight

noreply@blogger.com (Anonymous) — Fri, 14 Dec 2012 07:21:00 -0800

Painless weight loss? If you're desperately trying to squeeze in workouts and avoid your favorite high-calorie treats, it can seem like there's nothing pain-free about it.

Yet while eating healthier and slipping in exercise does take some work, it really doesn't have to require heroic effort. Making just a few simple lifestyle changes can pack a big weight loss punch over time.

WebMD spoke to weight loss experts and everyday people who've figured out a few painless ways to lose weight -- and keep it off. Here are their top tips on how to lose weight without sweating it too much.

1. Add, Don't Subtract

Forget diet denial: Try adding foods to your diet instead of subtracting them.

Add in healthy goodies you really love, like deep-red cherries, juicy grapes, or crunchy snow peas. Slip those favorite fruits into your bag lunch and breakfast cereal; add the veggies into soups, stews, and sauces.

"Adding in really works, taking away never does," says registered dietitian David Grotto, RD, LDN, author of 101 Optimal Life Foods, but do remember to keep an eye on overall calories. And don't forget to add in something physical, too, whether it's doing a few dance moves before dinner, shooting hoops, or taking a quick stroll.

2. Forget About Working Out

If the word "exercise" inspires you to creative avoidance, then avoid it. Maybe the trick to enjoying a workout may be to never call it working out.

"There's some truth to that," Grotto tells WebMD, and once you start your not-calling-it-exercise plan, Grotto says you'll discover "the way good health feels knocks down the roadblocks that were preventing you from exercising in the first place."

So burn calories and invigorate muscles by beachcombing, riding bikes, grass skiing, making snow angels, hiking, washing the car, playing Frisbee, chasing the dog around the yard, or even enjoying great sex. After all, a rose by any other name ...

3. Go Walking

Walking when the weather's nice is a super-easy way to keep fit, says Diane Virginias, a certified nursing assistant from New York. "I enjoy the seasons," she says, adding that even when she's short on time she'll go out for a few minutes. "Even a five minute walk is a five minute walk."

No sidewalks in your neighborhood? Try these tips for slipping in more steps:

Trade your power mower for a push version.

Park your car at the back of the lot.

Get out of the office building and enjoy walking meetings.

Sweep the drive or rake the leaves instead of using a leaf-blower.

Get off the bus a few stops earlier.

Hike the mall, being sure to hit all the levels.

Take the stairs every chance you get.

Crank the music and get your heart rate up the next time you mop or vacuum.

It all adds up. If you walk twice a day for 10 minutes and try a few of these tips, you may find yourself with a low-impact, 30-minute workout easily tucked under your belt.

4. Lighten the Foods You Already Love

One of the easiest ways to cut back without feeling denied is to switch to lower-calorie versions of the foods you crave. A pizza tastes just as good with reduced-fat cheese, and when you garnish low-fat ice cream with your favorite toppers, who notices those missing calories?

And while you're trimming fat calories, keep an eye on boosting fiber, suggests registered dietitian Elaine Magee, RD, MPH, author of Tell Me What to Eat If I Suffer From Heart Disease and Food Synergy.

Fiber helps you feel satisfied longer, so while you lighten family favorites, you can easily amp up the fiber by adding a cup of whole wheat flour to your pizza dough, or toss a handful of red bell peppers on the pie.

Don't forget to lighten the drinks going with that meal. Try switching from high-calorie favorites to diet soda or light beer, or maybe add a spritz of seltzer to your wine.

Hate low-cal drinks? Mix your preferred drinks with a splash of the low-cal option, then increase the ratio as your taste buds adjust. And don't forget to keep pouring that ultimate beverage, says Magee: water!

5. Because Hydration Helps -- Really!

Down some water before a meal and you won't feel so famished, says David Anthony, an information technology consultant from Atlanta. "Drinking a glass of water before a meal helps me watch what I eat. … I don't just hog everything, since I'm not so hungry."

Magee, who also writes the "Healthy Recipe Doctor" blog for WebMD, adds that for the compulsive snacker it's a great idea to keep no-calorie beverages at hand "as a way to keep your mouth busy and less likely to snack on junk food."

Going to a party? Grab a low-cal drink in one hand and keep it there. Not only does it make it harder to graze the buffet, but you'll also be less tempted to sip endless cocktails, too.

Finally, keeping your body refreshed with plenty of water may also help your workout, says Anthony. Staying hydrated means "I can exercise more, and longer, than if I don't drink water."

6. Share and Share Alike

With the massive meals served at so many American restaurants, it's easy to go Dutch -- with the dinner plate.

"When we go out, I often share a meal with my wife," Anthony tells WebMD. "We've been known to split a dessert, even a pint of beer. That way, we don't feel stuffed, and we save some money."

You can share more than just a meal out. Why not double up on a bicycle built for two? Go halves on the cost of a personal trainer? Maybe split a gym membership?

"When you're trying to eat better or get more exercise, you can be more successful if you do it with a partner or group," says Grotto. "The community, the partnership, whether online or in person, it really helps."

Twice the motivation, without twice the effort -- a steal of a deal.

7. Tune In, Tone Up

The American Heart Association knows what we love: television. And they also know we need to get more exercise. So why not combine the two, they ask?

Try dancing to the music when you tune into your favorite music show, or practice some stress-relieving cardio boxing when your least favorite reality contestant is on camera.

During commercials pedal your stationery bike, walk the treadmill, or slip in a little strength training doing bicep curls with cans of your favorite fizzy beverage as weights. Or get inspired to really focus: Put in a high-energy exercise DVD and get motivated by the pros onscreen.

It doesn't matter exactly what you do, so long as you're up and active. Aim for at least 15 minutes, says the AHA. But who knows? If you get really engrossed, you just might outlast the last survivor.

8. Size Matters

Eating less without feeling denied is as close as your dinnerware.

That's because while a small portion served on a large plate can leave you craving more, a smaller plate gives the visual signal that you already have more.

"People go by physical cues," when they eat, Grotto tells WebMD. We know we've had enough because we see the bottom of our bowl or plate. "A smaller plate full of food just feels more satisfying than a large plate with that same amount of food on it."

And don't forget smaller bowls, cups, and spoons. For example, try savoring a bowl of ice cream with a baby spoon. Not only does the pleasure last longer, but your body has time to register the food you've eaten.

9. Get Involved, or at Least Get to the Table

When your weight loss efforts lead to boredom or too much self-focus, get occupied with something else. "I eat more if I'm bored," says Virginias, "especially if I'm eating in front of the TV."

So take a break from the siren-call of the tube, and get occupied with things that have nothing to do with food.

For some, that might mean becoming involved with local politics, discovering yoga, or enjoying painting. Or maybe you want to help a child with a science project, repaint the bedroom, or take a class. The key: Have a life outside of weight loss.

Already busy enough? Then at least eat your meals at the table. "The TV is distracting, and I'm just not conscious of eating," Virginias tells WebMD. "Once I'm at the table, with a place setting, I'm much more aware of what I'm eating."

10. Lose It Today, Keep It Off Tomorrow

Finally, be patient. While cultivating that virtue isn't exactly painless, it may help to know that keeping weight off generally gets easier over time.

That's the result of a study published in Obesity Research, where researchers found that for people who had lost at least 30 pounds -- and kept it off for at least two years -- maintaining that weight loss required less effort as time went on.

So if you crave the results reported by successful "losers" like these -- improved self-confidence, a boost in mood, and better health -- cultivate patience. You may find your way to sweet (and nearly painless) weight loss success.

11. Bonus Tips

If 10 tips for painless weight loss (or maintenance) aren't enough, how about trying some of these ideas from WebMD's weight loss community members?

Eat at the same times every day (including snacks). Sure you can't do this all the time, but some people find that knowing when to expect their next meal or snack makes them a lot less likely to graze. Our body appreciates rhythms, from seasons to tides, so why not give it what it craves?

Make only one meal. Instead of making something high-cal for the family and low-cal for yourself, get everyone on the same healthy-eating page. Weight loss and maintenance is easier when everyone's eating the same thing -- and you're not tempted to taste someone else's calorie-dense food.

Remember that little things add up. So keep eating a little fruit here, some veggies there, continue grabbing 10 minute walks between meetings. Weight loss is a journey guided by your unique needs, so hook into what works for you -- and do it!

What is Medical Weight Loss?

noreply@blogger.com (Anonymous) — Fri, 12 Oct 2012 07:19:00 -0700

Medical weight loss is defined as bringing together all the best information from the varied fields of medicine to create a custom individualized weight loss plan for individuals seeking to lose weight and keep it off for the long term. There are many scientifically proven methods of weight loss that can be utilized as part of a medical weight loss program to help someone achieve their weight loss goals.

There are serious health consequences to be overweight. Individuals with a Body Mass Index or BMI that exceeds a healthy range are putting themselves at a much higher risk for a host of medical conditions. Heart disease, Sleep Apnea, Diabetes, Back and Knee Pain, Hypertension (high blood pressure), Stroke, Gallstones and Gall bladder problems, and even Depression can caused or worsened by obesity or being overweight.

The best way to lose weight and maintain a healthy weight is to commit to a medical weight loss program such as Slender Wonder . In a medical weight loss program, each patient is evaluated and treated according to their unique individual needs. A variety of weight loss tool and techniques are incorporated into your own medical weight loss plan. With the right plan and a strong commitment you can achieve a healthy weight for the rest of your life.

The Slender Wonder medical weight loss system is a safe and effective weight loss program that has evolved over 35 years with tens of thousands of patients being treated successfully in South Africa. The Slender Wonder medical weight loss system will improve your health through comprehensive medical weight loss programs, the latest medications and supplements , diet counseling, pointers on how to prepare healthy meals, behavioral support and a team of professionals passionate about weight loss. Doctors and staff work with you individually to help you succeed in your goal to live a healthier and longer life.

Fat is Good !!!

noreply@blogger.com (Anonymous) — Fri, 28 Sep 2012 07:25:00 -0700

Fat is a nutrient that is an important source of calories. One gram of fat supplies 9 calories - more than twice the amount we get from carbohydrates or protein. Fat also is needed to carry and store essential fat-soluble vitamins, like vitamins A and D. There are two basic types of fat. They are grouped by their chemical structure. Each type of fat is used differently in our bodies and has a different effect on our health.

When we eat a lot of high fat foods, we get a lot of calories. With too many calories, we may gain weight. Eating too much fat may also increase the risk of getting diseases like cancer, heart disease, high blood pressure or stroke. Health experts recommend that we should get no more than 30% of our calories from fat to reduce our risk of getting these diseases.

Fat is found in many foods. Some of the fat that we eat comes from the fat we add in cooking or spread on breads, vegetables or other foods. A lot of fat is hidden in foods that we eat as snacks, pastries or prepared meals.

We can reduce the amount of fat we eat by cutting down on the fat that we add in cooking or spread on foods. We can eat skim milk and low fat cheeses instead of whole milk and cheese. We can also use less fat, oil, butter, and margarine. Another way to cut down on fat is to drain and trim meats and take the skin off poultry. We can also read labels and compare the amount of fat in foods to make lower fat choices.

Fatty acids benefit the body in the following ways:

Elevate mood, resulting in less depression
Improve cognitive function in the elderly
Improve learning and attention span in school-children
Improve vision, especially night vision
Lower the risk of cardiovascular disease
Lowers the risk of breast and colon cancer
Promote healthy skin

Types of Fats
Dietary fats are concentrated source of food energy. They are also the source of linoleum acid, an essential nutrient, and the fat-soluble vitamins A, D, E and K. While we all need some dietary fat each day, a tablespoon is generally sufficient when cutting back on fats, it is helpful to know which the most dietary culprits are.

Saturated fats
Saturated fats are the only fatty acids that raise blood cholesterol levels. Saturated fats are found in meats and whole dairy products like milk, cheese, cream and ice cream. Some saturated fats are also found in plant foods like tropical oils (coconut or palm kernel oil). When margarine or vegetable shortening is made from corn oil, soybean oil or other vegetable oils, hydrogen atoms are added making some of the fat molecules "saturated". This also makes the fat solid at room temperature. Butter, margarine, and fats in meat and dairy products are all especially high in saturated fat.

We can reduce the saturated fats in our diets by using skim milk and low fat cheeses instead of whole milk and cheese. We can also use less fat, oil, butter, and margarine. At the table, use tub margarine instead of butter. Another way to cut down on fat is to drain and trim meats and take the skin off poultry. Simply reducing the total amount of fat we eat goes a long way toward reducing saturated fats.
Unsaturated Fats
Unsaturated fats are usually liquid at room temperature. They are found in most vegetable products and oils. An exception is a group of tropical oils like coconut or palm kernel oil which is highly saturated. Using foods containing "polyunsaturated" and "monounsaturated" fats does not increase our risk of heart disease. However, like all fats, unsaturated fats give us 9 calories for every gram. So eating too much of these types of fat may also make us gain weight.

We can reduce the fat and unsaturated fats in our diets by using less fat, oil, and margarine. We can also eat more low-fat foods like vegetables, fruits, breads, rice, pasta and cereals.
Cholesterol
Cholesterol is an essential fat made by the liver. Many people get additional cholesterol by eating meat and dairy products. Too much dietary intake may raise blood cholesterol levels, and lead to heart disease. Cholesterol is transported through the bloodstream by lipoproteins.

Knowing the facts about cholesterol can reduce your risk for a heart attack or stroke. But understanding what cholesterol is and how it affects your health are only the beginning.
To keep your cholesterol under control:
- Schedule a screening
- Eat foods low in cholesterol and saturated fat
- Maintain a healthy weight
- Exercise regularly
- Follow your healthcare professional's advice
Trans Fat
Trans fats are produced when liquid oil is made into a solid fat. This process is called hydrogenation. Trans fats act like saturated fats and can raise your cholesterol level. Trans fats are listed on the label, making it easier to identify these foods. Unless there is at least 0.5 grams or more of Trans fat in a food, the label can claim 0 grams. If you want to avoid as much Trans fat as possible, you must read the ingredient list on food labels. Look for words like hydrogenated oil or partially hydrogenated oil. Select foods that either does not contain hydrogenated oil or where liquid oil is listed first in the ingredient list. Sources of Trans fat include:
- Processed foods like snacks (crackers and chips) and baked goods (muffins, cookies and cakes) with hydrogenated oil or partially hydrogenated oil
- Stick margarines
- Shortening
- Some fast food items such as French fries

Why do we need fats?
Although fats have received a bad reputation for causing weight gain but still some fat is essential for survival. According to the Dietary Reference Intakes published by the USDA 20% - 35% of calories should come from fat. We need this amount of fat for:

Body to use vitamins: Vitamins A, D, E, and K are fat-soluble vitamins, meaning that the fat in foods helps the intestines absorb these vitamins into the body.
Brains development: Fat provides the structural components not only of cell membranes in the brain, but also of myelin, the fatty insulating sheath that surrounds each nerve fiber, enabling it to carry messages faster.
Energy: Gram for gram fats is the most efficient source of food energy. Each gram of fat provides nine calories of energy for the body, compared with four calories per gram of carbohydrates and proteins.
Healthier skin: One of the more obvious signs of fatty acid deficiency is dry, flaky skin. In addition to giving skin its rounded appeal, the layer of fat just beneath the skin acts as the body's own insulation to help regulate body temperature.
Healthy cells: Fats are a vital part of the membrane that surrounds each cell of the body. Without a healthy cell membrane, the rest of the cell couldn't function.
Making hormones: Fats are structural components of some of the most important substances in the body, including prostaglandins, hormone-like substances that regulate many of the body's functions. Fats regulate the production of sex hormones, which explains why some teenage girls who are too lean experience delayed pubertal development and amenorrhea.
Pleasure: Besides being a nutritious energy source, fat adds to the appealing taste, texture and appearance of food. Fats carry flavor.
Protective cushion for our organs: Many of the vital organs, especially the kidneys, heart, and intestines are cushioned by fat that helps protect them from injury and hold them in place.

Tips & Tricks:

noreply@blogger.com (Anonymous) — Fri, 14 Sep 2012 07:56:00 -0700

Quick Late Night Snacks That Fight Fat

As you go about your diet plan, one thing that you may find yourself struggling with from time to time is late night snacking. You're at home, bored, often alone, and there really isn't much to do. Except snack, that is.

But, if you want to see successful weight loss on your diet plan, you must find a way to either overcome this late night snacking habit, or choose wisely so that it doesn't cause an offset to your progress.

The important thing that you should remember is the fact that you can have a late night snack as long as the calories are accounted for. If, on the other hand that late night snack causes you to overconsume over and above your desired calorie intake for the day, then it's definitely not going to move you along the road to progress.

The following late night snacks will help you see results because not only are they lower in calories, but they're loaded in nutrients that will help to calm your hunger so that you feel satisfied after eating them and don't go reaching for more.

Here are some quick ideas to get you started.

Yogurt with Flaxseeds

The first late night snack to consider is yogurt with some flaxseeds added in. This snack is great because it's going to give you a nice blend of proteins, carbohydrates, along with healthy dietary fats that will help to keep your blood sugar levels stable into the overnight fasting period.

Aim for half a cup of yogurt along with 2 tbsp of flaxseeds and you'll only be taking in around 200 calories with this snack.

Cottage Cheese With Peanut Butter

Next up on our list of snacks for the late-night period is cottage cheese along with natural peanut butter. Cottage cheese is a quality source of casein protein, which means it will digest for hours in the body, delivering a steady stream of amino acids to your muscle tissues.

For those who are doing hard workouts daily, this is important for good muscle building and repair.

The peanut butter that you have along with the cottage cheese will help to slow the digestion even further, so you won't wake up hungry.

Egg Scramble

If you're looking for a quick late night snack that's light on the body, try and egg white scramble. Scramble up some egg whites along with a little bit of low fat cheese and then top with salsa for added flavor.

This snack will only come in around 150-200 calories and will be filled with quality protein that your muscles need.

PB Celery Sticks

Finally, the last great snack to consider when getting ready to turn in for the evening is some celery sticks smeared with peanut butter. Peanut butter is a rich source of healthy fats as well as protein and the celery hardly contains any calories at all.

This late-night snack should only come in at around 150 calories as well, so it's easily added to any diet plan.

So there you have some of the best late-night snacks that you should consider adding to your diet program. If you are really struggling with late night hunger to a large extent, then you should also consider a good appetite suppressant such as Phen 375, which will help you control this hunger so that you can stick with your diet plan and late night snacking doesn't derail your progress.

Full List of Benefits ... Obesity and Mobility

noreply@blogger.com (Anonymous) — Fri, 14 Sep 2012 07:55:00 -0700

What are the Benefits of using Phentemine375?

Apart of the ones mentioned previously, you will also see from using Phen375 and weight loss in general are:

Health Benefits:

General Mobility
Improved Sleep, starting the next day well rested
Increased Energy
Reduction of Aches and Pains
Overall Contentment

Life Benefits:

Greater Self Confidence

Improved Self Esteem

Better Appearance

Improved sex drive

Wider Opportunities to enjoy life

Participation in more Activities

Improved Enthusiasm and zeal for Life

Obesity and Mobility – Looking Beyond Appearance

As you go about your health and fitness diet plan, you're likely monitoring your progress closely in the mirror, taking note about just how close you're moving to your goal.

You have a certain physique image in mind that you want to attain and are working hard to get to that slim, attractive figure.

But, you don't want to make the mistake of just putting all the focus on your physical appearance. While looking good definitely is important as it will increase your self-confidence levels and allow you to feel better overall, you can't discount the physical limitation that you will remove when you do lose the excess weight.

Let's take a closer look at this issue so you can be sure that you keep it in mind as well. The more positive benefits you know that come from successful weight loss, the higher your motivation will be to continue.

Obesity and Joint Stress

The very first thing that you really must think about is the fact that with all that excess weight you're carrying around, this will be a great stress load on all your joints. If you want to maintain an active lifestyle, you may start to find that you suffer from knee, hip, or lower back pain over time.

The more weight you're carrying, the worse this problem will be and in many cases it will seriously hinder your overall mobility and quality of life.

Obesity and Muscle Fatigue

Another issue related to obesity and mobility is the fact that your muscles will be much quicker to fatigue when you have an extra 30-60 pounds on your frame. For you, each time you perform any sort of physical task it will almost be as if you're putting your body through a weight lifting session. While many people who are obese have come to grow stronger muscles because of this, often they are still not strong enough to overcome the fatigue that's brought on from carrying this excess weight.

Shedding the extra fat will really make a remarkable difference on just how fatigued you feel at the end of the day. With the weight gone, you'll find you'll have energy all the way up to when you're ready to go to bed.

Obesity and Heart Rates

Finally, the last factor that links obesity to mobility is the heart rate factor. When you're carrying around all the fat mass on your body, you're going to have to work that much harder to transport yourself around and this is going to place great strain on your heart. You'll find that you get breathless walking up even a short flight of stairs and experience higher than normal heart rates because of it. Having such a high heart rate is not going to be healthy and could eventually cause your heart to become overworked, so this is yet another reason to really focus on shedding the excess weight so that you get to a healthier state. So there you have all the many reasons why appearance shouldn't just be the primary focus of your weight loss plan. If you want to sustain a higher quality of life over time, then you must do something to rid yourself of the excess weight.

A lower calorie diet along with Phen 375 to make following that diet easier is the perfect combination to allow you to accomplish this goal.

How Can You Determine Best Fat Burner? And How To Use It?

noreply@blogger.com (Anonymous) — Fri, 14 Sep 2012 07:51:00 -0700

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How Can You Determine Best Fat Burner? And How To Use It?

Basically Phentemine375 is a pharmacy grade weight loss pill that synthesizes hormones and compounds in the body that decrease the body’s ability to store fat and increase the body’s ability to burn stored fat reserves. Based on many years of proven results, phentemine is a highly successful weight loss product that acts as a suppression aid whilst increasing energy levels and metabolism levels.

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Phen375 Is a pure synthetic fat burner appetite suppressant, within 2 weeks an average of 10lbs is lost with the majority of users, up to 6 weeks shows an average result of 25lbs with larger built persons losing even more.

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How to Journal Effectively To Stay Motivated

noreply@blogger.com (Anonymous) — Fri, 14 Sep 2012 07:49:00 -0700

Struggling with your motivation? If so, take comfort in knowing that this is a perfectly normal occurrence. Many people do struggle from time to time with their motivation levels but it's only those who are able to push past this who are going to see long-term results. Rather than getting all held up over the fact you aren't motivated, what you want is a game plan in place that you can turn to that will help bring these motivational levels back up again. That's where a journal comes into play. By taking the time to utilize a good journal each day, you can turn to this when you need a little bit of a motivational boost. Let's look at a few of the facts that you need to know in order to journal properly to increase your motivation.

Take Pictures

The very first thing that you can do to make your journal far more effective is to make sure to include progress pictures. Very often it's hard to spot differences in our body's when we look at ourselves on a day to day basis. But, when you look back over a period of time – say three or four weeks, then you can see clear differences in how you're progressing along. Progress pictures will help you realize this and get the sense that all your hard work is in fact paying off.

List Your Weight Lifted

Next, you should also take the time to write down precisely how much weight you've lifted each workout as well. Listing this is going to allow you to look at your workout program and see how far you've come from that perspective. Remember, any gains in strength do indicate progress as well, even if the scale isn't moving downwards as you'd like. If you're lifting more weight during your workout, this likely means that you've actually built some new lean muscle mass which then means that could be why the scale hasn't moved down at the moment. Take comfort in knowing that lean muscle mass will actually help you stay leaner in the long-run, thus you are moving in the right direction.

List How You Feel About Your Day

Another very important thing that you'll want to do when you journal is list how you feel as you go about your day. Do you feel frustrated, upset, angry, or are you feeling somewhat confused over your program entirely?

Getting these thoughts and feelings down can help you notice trends in your behaviour and that can allow you to gain insight into how you should deal with these feelings so that you stay on track with your program. For example, if you're often feeling sad and lonely and turning to food for comfort, this could indicate that you should either try and expand your social network or possibly even seek counselling.

If you never took the time to journal your feelings however, you would never have realized this and thus may have just continued on as you were. Any way you want to look at it, a journal is a very effective tool for helping to increase motivation and keep you committed to your program. Having a good journal in place, along with a proper workout program, a good diet, an effective appetite suppressant such as Phen 375, and proper goals so you know what direction you want to move in will ensure that you're always taking positive steps towards success.

5 Easy Exercises to Target the Ripped Tummy

noreply@blogger.com (Anonymous) — Fri, 14 Sep 2012 07:41:00 -0700

If you're looking to start up a workout program to slim the tummy and get rid of your love handles, performing the right exercises will be key. By fully challenging all the muscles surrounding the core region, you can see better fat burning benefits and really get that toned look that you're going for.
Unfortunately though, many women spend far too much time on exercises that won't deliver, which is why it's definitely worth your time and effort to learn those that will. By including the following five exercises in your program more often, you will see much faster progress.

Let's have a look at the main ones to consider.

The Plank

The very first exercise to include is the plank. The plank should always be a standby in your ab workout because not only is it going to work the abs, but it'll also work all the muscles lining the back as well. To perform it simply place the forearms on the floor underneath the body with the legs stretched out behind you, balancing on your toes. When in this position keep your body as flat as possible so you resemble that of a table top. Hold this for 30-60 seconds, or until you can no longer maintain proper form.

Crunches on an Exercise Ball

Next up on our list of exercises to target your tummy are crunches on an exercise ball. These are fantastic for calling the muscle fibers deep within the core into play. Due to the reduced base of support underneath you, you're going to have to work that much harder to maintain balance.

Try and perform a set of 12 reps at a time before taking a rest and continuing on.

Lying Leg Raises

Third, leg raises are the next exercise to include. These are fantastic for working the lower abdominal muscles, which tends to be problematic for most women.

To perform them, lie flat on the ground and then slowly lift the legs up off the floor and bring them to ninety degrees. Pause for a second and then lower so they're just about touching the floor again. Don't let them come completely down however as this will really reduce the tension on the abs and the goal is to keep them in a constantly contracted state.

The Bicycle

The bicycle is another excellent tummy exercise that will firm those love handles quickly. To perform this one lift the legs slightly above the ground while you bring one knee into the chest. While doing so, simultaneously twist the body so the opposite side comes to meet that knee and then reverse directions for the next rep.

Perform ten reps for each side in a row and then relax again before doing a second set.

Accordion Sit-Ups

Finally, the last tummy toner you should be doing is the accordion sit-up. These are very simple and straightforward. First, get into a flat lying position on the floor.

From there, bring the upper body up while you bring the knees up to meet it at the same time. In essence, it should look like you're an accordion as you do this movement.

Pause at the top and then lower back down again.

So there you have the top tummy toners that will quickly firm up your stomach and help you see faster results. If you can combine all of these three times a week with a good appetite suppressant such as Phen375 to help you maintain your lower calorie diet, it won't be long before you have your own set of toned abs.

Four Tips for Using Low Carb Diets

noreply@blogger.com (Anonymous) — Fri, 14 Sep 2012 07:32:00 -0700

If you've been looking at all the various diet programs that are out on the market, one variety that you've without a doubt come across is the low carbs diet.

Almost everyone seems to be jumping on the low carb bandwagon as the diet promises fast and effective weight loss.

While it's true that these diets can help you reach your goals, you must remember a few important tips to make sure that they work most effectively for you.

Let's go over the main things to note so that you can see fast results from your low carb diet plan.

Cut Back On Exercise Volume

The first tip that you'll want to keep in mind is that when on a low carb diet plan, you should cut back on your exercise volume slightly. The reason for this being that you won't have as much stored muscle glycogen when using a low carb approach, and it's this muscle glycogen that fuels all your physical activity.

When it drops down, so will your intensity level so to help maximize the benefits that you get from your workout, go for shorter sessions instead.

Eat Plenty of Vegetables

The second tip to remember when on a low carb diet is that you must never cut out or reduce your consumption of vegetables.

Vegetables are so low in calories in the first place that they'll hardly contribute any carbs to your diet at all, but more importantly they're chalk full of nutrients.

Add vegetables to each meal and preferably each snack you eat and you'll move that much further ahead on your diet plan.

Drink Up

Moving on, it's also going to be essential that you're drinking enough water when on your low carb diet plan. Higher protein, lower carb diets do tend to have a dehydrating effect on the body, so by drinking more water you'll help to offset this.

Also, by having plenty of water throughout the day as well as using an appetite suppressant such as Phen 375, you can really take the edge off your hunger as well.

Low carb diets by nature tend to decrease the overall hunger levels you feel, but adding more water and your appetite suppressant take this effect one step further.

Add A Few High Carb Days

Finally, the last thing that you should note is that you should aim to have a few higher carb days in your diet as well.

High carb days are going to help to offset any slow-down to your metabolism that you experience, therefore helping ensure that you don't hit a diet plateau.

Higher carb days will also help to relief you of any food cravings that you may be suffering from as well, so this can be an added benefit of having these in there.

All in all, low carb diets can definitely be an effective way to structure your fat loss approach but you must be sure to do so wisely by making use of all of the above tips. If you are sure to follow these, you will see the fat loss progress you're looking for.

What is Weight Loss?

noreply@blogger.com (Anonymous) — Sat, 16 Jul 2011 06:12:00 -0700

Basically weight loss is loosing weight, but what other accurate sources has to say about it, for instance "Wikipedia" says: "weight loss" refers to the loss of total body mass in an effort to improve fitness and health, and to change appearance.

Therapeutic weight loss, in individuals who are overweight or obese, can decrease the likelihood of developing diseases such as diabetes,heart disease, high blood pressure, osteoarthritis, and certain types of cancer. While being overweight had been thought to be linked to stroke there is no strong evidence to support that link

Attention to diet in particular can be beneficial in reducing the impact of diabetes and other health risks of an overweight or obese individual.

Weight loss occurs when an individual is in a state of negative thermodynamic flux: when the body is exerting more energy (i.e. in work and metabolism) than it is consuming (i.e. from food or other nutritional supplements), it will use stored reserves from fat or muscle, gradually leading to weight loss.

It is not uncommon for some people who are currently at their ideal body weight to seek additional weight loss in order to improve athletic performance, and/or meet required weight classification for participation in a sport. However, others may be driven by achieving a more attractive body image. Notably, being underweight is associated with health risks such as difficulty fighting off infection, osteoporosis, decreased muscle strength, trouble regulating body temperature and even increased risk of death.

There are many diet plans and recipes that can be helpful for weight loss. While some are classified as unhealthy and potentially harmful to one's general health, others are recommended by specialists. Diet plans are generally designed according to the recommended caloric intake but it is important to note that the most successful diets are those that simultaneously promote physical activity. There are many dietary programs that claim to be efficient in helping overweight individuals to lose weight with no effort. However, the long-term efficacy of these plans is questionable.

weight loss is, in most cases, achieved with the help of diets since dietary restriction is generally more manageable than making a significant change in one's lifestyle (although weight loss is generally associated with some degree of change in lifestyle habits) or beginning to practice a sport. In that regard, a wide variety of dietary strategies have been designed to meet the needs of individuals seeking to lose excess weight. Calorie-restriction strategies are one of the most common dietary plans. Notably, daily calorie consumption for dietary purposes vary depending on a number of factors including, age, gender, weight loss goals, and many more. For instance, nutritionists suggest that a minimum of 1,200 daily calories should be consumed by women in order to maintain health. The daily calorie consumption by men, on the other hand, could approach 1,500 It is important to note that these recommendations primarily target relatively healthy individuals who seek weight loss for a better body tonus. However, individuals whose obesity places them at an increased risk for diabetes, heart disease, or other conditions, may follow a more strict diet, but only under the close monitoring of a physician and/or specialist. In some cases, obese individuals may need to restrict their daily calorie intake to 800 or even 500. According to the U.S.Food and Drug Administration (FDA), healthy individuals seeking to maintain their weight, should consume 2,000 calories per day.

Low-calorie regimen diets are also referred to as balanced percentage diets. Due to their minimal detrimental effects, these types of diets are most commonly recommended by nutritionists. In addition to restricting calorie intake, a balanced diet also regulates macro-nutrient consumption. Therefore, from the total number of allotted daily calories, 55% should come from carbohydrates, 15% from protein, and 30% from fats with no more than 10% of total fat coming from saturated forms. For instance, a 1,200 calorie diet would consist of no more than 660 calories from carbohydrates, 180 from protein, and 360 from fat. Although counting calories seems difficult altogether, the long term benefits of calorie restriction are many. After reaching the desired body weight, the amount of calories consumed per day may be increased gradually, without exceeding 2,000 net (i.e. derived by subtracting calories burned by physical activity from calories consumed). Combined with increased physical activity, low-calorie diets are thought to be most effective long term, unlike crash diets which can achieve short term results, at best. Physical activity could greatly enhance the efficiency of a diet. The healthiest weight loss regimen, therefore, is one that consists of a balanced diet and moderate physical activity.

Diet Pill | Fat Burner

noreply@blogger.com (Anonymous) — Fri, 10 Dec 2010 06:47:00 -0800

Are Fat Burner Really Safe and Effective?

Fat burner and diet are becoming more popular each and every day as the number of people failing to keep up with their exercises for more than a month have left many people frustrated and dishearten with their progress. However, along with the rise in popularity is also the growing concern whether these so called diet supplement are even safe regardless if they are effective.

Safety is always a major concern for a lot of people, as the number of scary things we hear regarding bad side effects and other issue, is more than enough for anyone to be more cautious with what they take. Next to safety, your next concern should be efficiency as the present cost of fat burners is not cheap.

The cost is probably one of the reasons why numerous individuals questions the effectiveness of fat burner as some do not really know the real purpose much less how these things really work and we all know that lack of knowledge lead to a doubt and ultimately misconception.

One of the misconceptions that created the negative feedback about diet supplement or fat burner is the notion that these are wonder pills, miracle pills or cure and that it could work alone even without any diet and exercises. Nope! Sorry to hate bust your bubbles people, but these are no magic silver bullet pills that could make you look sexy in less than a month by doing nothing at all, why you still have all your old unhealthy habits.

Diet pills are just what the name implies “ingredients in a pill that are suppose to help you lose weight” and nothing more. Many are recommended for obese and overweight individuals who are having trouble losing weight on their own or are looking for a faster more effective weight lose and a few are using them to help with their present workout program getting a bit more energy and pushing themselves farther than they might normally be able to. In other words, a booster to aid and not magically turn you overnight into someone who carries a six pack abs. If this is what you think about diet pills or fat burners, better wake up because you are just dreaming.

Now that you understand the truth about diet program, meaning diet plan, exercise and water consumption they it is time to make your knowledge wider. You should take the time to educate yourself on a great new product that is working wonders for people just like you .By giving you the most effective brand and one that will not make you think about safety as Phen375 is produced in an FDA approved facility.

Phentemine375 is one of the best diet supplement that is making headways this year because its effectiveness. Imagine a diet pill that is more effective than most drugs are currently being offered. It is formulated to fully synthesize the hormones to make the body burn fat faster by increasing the level of the metabolism and energy; this is what makes the drug worth every penny.

The best thing about Phen375 is the fact that combining this with any exercises and diet plan is perfectly fine. In fact, you should not solely rely on Phen375 to help you lose weight and not because it is not effective but it is only an aid and therefore exercises and proper diet is a must for long term success.