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Weight Loss Help and Tips

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Weight Loss Help and Tips

5 home remedies to lose weight
High Intensity Interval Training And Belly Fat Loss
How to lose thigh fat
Best foods for losing belly fat
How to lose belly fat in 2 months or less
Best way to lose belly fat for men
Why do women have belly fat?

Posted: 07 Nov 2012 09:39 AM PST

"You cannot lose weight at home; the only way to lose weight is by going to the gym 3-4 times per week". This is what most people believe and although this is one of the most effective ways to get fast results, there are still other ways or home remedies to lose weight. In this post we will discuss 5 home remedies that are simple and easy to introduce in your daily life.

#1 Remedy: Protect yourself from the kitchen cupboards

If you can't find any snacks (chocolates, potato chips, sweets) in your kitchen cupboards you won't eat them! This is a very simple technique that works great. Take pre-caution measures and empty your cupboards; remove all sweets, chocolates and other snacks that are 'bad' for your diet. Instead add more fruits on the kitchen table, unsalted popcorn, nuts, green tea and other snacks that are calorie friendly.

#2 Remedy: Get the right tools

Having the right tools when you need them is very important. We are talking about kitchen tools that will help you prepare your food in a healthier manner and in a diet friendly way. For example:

A Kitchen scale: If you follow any diet or recipe you will need to measure your ingredients and food portions.

A collection of healthy recipes: The web has a plethora of weight loss recipes but in most cases you can't find them when you are ready to cook. So, get prepared in advance and either bookmark or print your favorite recipes, prepare your shopping lists and make sure that you have everything in place before you start.

Olive oil: We love olive oil since it is healthy (can lower you cholesterol levels) and has less fat than other alternatives (butter, corn oil etc.).

Steamer: This is optional but very useful when you have one at home. A steamer will cook your vegetables and other food saving you a lot of calories.

You may also need an egg separator (to separate the egg white with the yolk), a fruit juicer (to prepare your nutritious drinks) and a fat-separating pitcher (to remove fat from stocks and soups).

#3 Remedy: Do not eat in front of the TV

Eating in front of the TV is a bad habit. The only place to eat is the kitchen table and once you have finished your dinner, try not to snack while watching TV. Snacking usually involves food items that are high in calories and fat so it's better to avoid them altogether.

#4 Remedy: Exercising at home

While the other home remedies are more for preventing weight gain, the only way to reduce your weight while at home is through exercise. Exercising at home doesn’t have to be intense but it has to be regular. Doing a couple of exercises once in a while will not do any good at all but exercising regularly (at least 2-3 times per week) can generate results.

There are many ways to workout at home, you can either get a fitness DVD and follow the instructor (Pilates is a very good example) or you can create your own workout schedule. The most important thing to remember is that your routine should be intense and raise your heart beat levels otherwise you are just wasting your time.

Also, do not underestimate the efficiency of household chores in losing weight. Cleaning the windows for example is a great exercise that will keep your house clean and will also act as a great fat burner. Doing gardening work, carpet cleaning, car washing are some other examples of activities you can do at home.

#5 Remedy: Take it seriously

If you made the decision that you want to lose weight and that you want to do it at home then you need to take it seriously. Being at home makes it easier to break your schedule and skip your workouts. It is more likely to choose the comfort of your couch instead of the effort to exercise so you need to make up your mind and take some serious decisions.

You need to set-up a schedule and follow it religiously, you need to prepare your diet plan and stick to it at all costs. If you fail to have self-discipline then it is more than certain that you will NOT lose weight while at home and none of the above home remedies will ever work.

On the other hand, if you are prepared to make sacrifices and if you have the willingness to meet your weight loss goals then you can do it at the comfort of your home. It's your call.

The post 5 home remedies to lose weight appeared first on Weight Loss Help and Tips.

High Intensity Interval Training And Belly Fat Loss

Posted: 07 Nov 2012 05:50 AM PST

With so many new and “revolutionary” training methods constantly advertised in television, magazines, and on the internet these days, it is easy to get lost in a sea of false promises. However, luckily, you have ended up in the right place, as my goal is to help you lose belly fat and achieve your own fitness goals, not sell you a product or service.

Introducing High Intensity Interval Training

In this article, I will go over one of the oldest yet most effective and engaging type of training ever created. The method of training I am referring to is HIIT or High Intensity Interval Training which has been widely used by athletes and celebrities to get in shape quickly since the early 1970s.

Targeting Fat Loss

HIIT training works so well because there is no rest in the entire workout, this has a greater impact on the number of calories you burn than standard routines and will therefore target your bodies’ fat stores more aggressively. Our bodies as efficient as they are find it necessary to store excess fat in fat stores for later energy use. This is why you will notice fat build up in certain areas like your stomach, thighs, or hips.

Where your body chooses to store this fat is different between each individual and by first recognizing where your own body is likely to store fat, you can begin to fix the issue. But keep in mind, when you lose fat there is no way to control exactly which area the fat loss comes from and to eventually drop that stubborn belly fat most people experience, you will need to drop fat from your entire body.

What is HIIT and why it's so effective in losing weight

Now that you understand that concept, we will go back to discussing HIIT training. The way HIIT training is able to allow you to keep moving the entire workout, is by alternating between low to moderate training periods (used to recover) and high intensity training periods. The lengths of these periods can vary, as there are many forms of HIIT training out there, but the same core techniques will always apply.

Keeping your body moving the entire workout is what makes this style of training so effective, because by keeping your heart rate elevated the entire workout you are burning more calories in a shorter time period.

Raising your Resting Metabolic Rate

However, the effect HIIT training has on fat loss does not stop there; it does something even more unique in the next 16-24 hours following your workout. By increasing your bodies EPOC( or Excess Post-Exercise Oxygen Consumption ) HIIT training will actually raise your Resting Metabolic Rate ( the rate at which your body naturally burns calories ) for up to 24 hours.

If that was not enough benefits for you, another way HIIT’ style of training can benefit you is increase your cardiovascular health and reduce your risk of cardiovascular diseases. This to me is the most important thing for you to consider in the long run and why HIIT training is truly helpful to your overall health.

Nevertheless, by now you are probably wondering how YOU can incorporate HIIT training in your life, so I will go over a few simple techniques you can use. First, as I said HIIT training comes in many varieties and the workouts are relatively short (10-30 minutes). The workouts can vary from weighted routines with dumbbells, barbells, or kettle bells to just running on the treadmill. The easiest way to incorporate HIIT training in your own life would be just three to five 10-minute sessions a week. You can do them on a treadmill, stationary bike, in the yard or down the street just follow these basic guidelines.

Step 1. Start by Warming up for 5 minutes by walking slowly or even just walking in place. Be sure not to skip your warm-up because it is very important for injury prevention and will get you ready for the workout.

Step 2. Based on your fitness level, pick a split for your workouts walking and jogging. A beginner could start at 40 seconds of walking per 20 seconds of jogging for example. You would then set a timer to 10 minutes total and follow this layout.

Walk 40 Seconds

Jog 20 Seconds

Repeat for 10 times.

Step 3. Finish the workout by moving into your cool down and stretching phase, this last step should last 3-5 minutes and is just to bring your body back to a normal level. If you have a few extra minutes you can also incorporate static stretching into your routine here, a few good muscles to considering stretching would be your Quadriceps, Hamstrings, Calves, and Piriformis muscles .

Now that is just one way to approach HIIT training and I chose that method because it is an easy yet effective way to get started. If after doing that a few weeks, the workouts are too easy, just extend the total time to 15 minutes or change the walk/ jog split to something like 30 seconds of walking per 30 seconds of jogging. Be sure to not to rush the progression on your workouts but you can eventually incorporate running in place of the jogging.

HIIT and Weight Lifting

Another style of HIIT of HIIT training worth mentioning is combining HIIT with weightlifting techniques, primarily using lower or full body exercises, to burn even more calories. I included a sample routine for you below.

Toe Touches– 15 Reps- Just reach down and touch your toes, knees, or calves depending on what your flexibility allows and then come back up.

Forward Lunges- 10 repetitions each leg

Side Lunges- 10 repetitions each direction

Jogging Butt Kicks- 50 feet

Arm Circles – 20 reps both arms.

Jogging High Knees – 50 feet

Trunk Twists- 20 reps

Bodyweight Squats– 30 reps

That is a great beginner routine to get started in HIIT and does not require any equipment at all. If after a few of weeks of following that routine it becomes too easy, you can increase the reps in the individual exercises or even do the whole circuit twice. However, do not try to progress too soon as that can lead to injury or over-training.

The post High Intensity Interval Training And Belly Fat Loss appeared first on Weight Loss Help and Tips.

How to lose thigh fat

Posted: 06 Nov 2012 06:58 AM PST

How to lose thigh fat – Introduction

You may have heard quite a lot of times the saying that 'men are from Mars and women are from Venus'. In some aspects of weight gain this saying rings truth. The different 'sex' hormones can be responsible for the fact that men and women tend to deposit fat easier in different regions of the body. The area of the thighs is one of them as women have the tendency to store fat in the region of the thighs easier and men in the abdominal region.

These biological differences serve a purpose in nature and have been in some way vital for the human species through time. However, nature did not have America's next supermodel or the western society, calorie rich diets in mind when evolution was taking place and for some women can be a nightmare.

So what can you do to lose fat from your thighs? To be perfectly honest here there is not a magic solution for losing fat from the region of the thighs. However, there are ways to maximize your weight loss and we have looked into some of them in this article.

Losing thigh fat with the correct diet

Following a weight loss regime will help in reducing your weight and fat from all over the body, including your thighs. There is not such a thing a specific diet which will concentrate on the one specific area and spot fat reduction is a myth. Well I would rather say that there is no scientific evidence to say that it happens. Therefore, when you are on a weight loss program your body will break down fat from all of your body.

You may have seen diets which concentrate on abdominal fat, however, that don't mean that your body will selectively lose weight only from the abdomen. There can be other factors which can increase fat deposition in the abdomen and a 'good' diet would improve some of these factors.

But let's go back to the scope of this article which is how to lose thigh fat.So what is a correct diet? It is a balanced healthy diet which will improve fat metabolism in general.

Why the type of the diet is important?

If you consume less calories than you use you will lose weight; Yes? Yes that is in part true. However, when you lose weight you don't lose only fat. You do lose glycogen (sugar stores), water and protein as well as fat. Some types of diets will help in improving the body's metabolic processes which can translate in your body burning fat as fuel more efficiently, and in addition can be more beneficial for health. Fat stored in your thighs is less metabolically active, in contrast to the abdominal fat, and can be more persistent. The better your body uses fat as a fuel the more fat you will lose.

! Always remember that weight loss does not translate to fat loss only.

Long term diets

I am not a supporter of quick 1 week diets anyway. You can lose some weight on those weight loss regimes but to be honest you lose a lot of water and glycogen rather than measurable significant amount of fat. Now think about it if you want to get rid of persistent fat sitting on your thighs would a quick diet work? The answer is probably not. Opt for a diet which is longer in term.

Diet examples

Studies support that the Mediterranean style diets have positive outcomes for both weight loss and health. Moreover, diets which are lower on carbohydrates and higher on protein are considered good in improving fat metabolism. Such diet examples are the zone diet, the New Atkins diet and the Ducan diet. Always choose the weight loss regime which suits your individual preferences and lifestyle. You can also look at foods that burn belly fat to help you make up your mind.

I don't need to lose weight; my only issue is the thighs

As I mentioned above, following a healthy balanced diet which will help you improve fat metabolism could be your best bet. You don't necessarily need to concentrate in losing tones of weight but look into increasing the amount of fat you use as a fuel in place of other fuels such as sugar. Such diet should still provide you with adequate calories, and nutrients that your body needs.

Moreover, your somatotype (in simple words your body shape) does play a role. There a few different formal and informal categorisations of body types and shapes, but in simple words if your shape is 'bottom heavy' you have the tendency to store more fat in your thighs, bottom etc. Well you cannot change your body type but you can keep your weight and fitness in a level which will stop your thighs going out of control.

Some tips I have mentioned in previous articles to help you increase fat metabolism are:

Delay having breakfast. The body uses more fat in the morning after an overnight fast and when blood sugars are low. Delaying breakfast can help you increase the amount of fat you burn as a fuel.
Have times of fasting and feeding. Basically all it means is don't skip meals however, avoid eating a lot of little meals all the time. This can help the body to use all the different fuel systems and it uses fat and sugars as fuels (amongst others).
Cut down on sugars. The body loves using sugar as fuel as it is quite easy to use. The more sugar you consume the more the body depends on using sugar and it finds it harder to mobilise the fat reserves.
Drink green tea. Some studies have shown that green tea can help in increasing weight loss. This doesn't mean that only drinking green tea will make miracles. It is in addition to a weight loss regime, or if you are just following a healthy balanced diet everyday and are in an adequate for your needs calorie range.
Drink coffee. Similarly with green tea, coffee is considered to help in increasing the fat you mobilise as fuel. However, do not over consume coffee as it can have negative effects in your nervous system.

How to lose thigh fat with exercise

Apart from following an adequate diet, in order to lose thigh fat fast you should consider taking on some exercise. Again spot fat burning doesn't really work; however exercise can have 2 effects regarding your thigh fat.

First: It can increase the fat you burn and can help with any weight loss results. With exercise you use calories during the actual exercise and during recovery. After a bout of exercise the body uses calories in order to repair and build the muscles, replenish its stores etc. As you build your muscles in time you increase your resting metabolic rate. The more muscle mass you have the higher your metabolic rate which means that the more calories you use even when you don't do anything.

Second: By exercising the area of your thighs, it may not act as burning the fat from that area only but it can help in improving the appearance. As the muscle fitness and mass increases the area will look firmer and it will stop things going south.

Not to forget that exercise is good for your health. It is always recommended to try and exercise at least 4 times a week for any gains, however, I do support that any physical activity is better than no physical activity. Just be aware that the results you will get will depend on how much you put in.

! Always consult the appropriate medical and fitness professionals before taking on exercise.

It is always recommended to follow a full body work out however, bellow are a few exercises as an example.

Tip: For maximising fat burning perform resistance exercises first and aerobic exercises last.

Always start a work out with warming up to avoid injuries. It is best to do a few minutes full body warm up, but if time is limited make sure at least you mobilise and warm the muscle groups and joints you intend to use.

Sample exercises to lose thigh fat

Back leg extension (standing): Standing up hold on to the back of a chair with both hands. Keep legs hip width apart and the knees soft. Push the right leg backwards and raise it as far as it is comfortable without having to lean forward. Keep your back straight but allow for your back to arch as you raise your leg. Keep the exercise slow and controlled. Bring the leg back to the ground. Repeat with the left. (Repeat x 4 on each leg)

Start with using your own body weight and resistance. You can increase resistance by adding ankle weights.

Isometric squats (With or without gym ball): Stand against a wall. Make sure your back and shoulders are straight against the wall. Keep feet hip width apart and place them slightly forward with heels on the ground. Lower yourself to the floor by bending the knees to 90⁰ angle (until your upper legs are parallel to the floor. Shuffle your legs as you lower to the point you feel comfortable and balanced. Hold for the count of 10 and slowly straighten back up. You can perform the exercise by placing a gym ball at your back between yourself and the wall. (Repeat 4 times).

! If you are carrying too much weight squats can place a lot of strain in the knee joints and can result in injuries. Try performing the exercise by lowering only slightly (i.e. 10%) and build the fitness of your muscles. Increase the depth in time or if in any discomfort best avoid the exercise.

One leg circles (side lying): Lay on the floor on one side. Place arm straight under the head and the other across at the front to keep balance. Keep both legs one on top of the other straight. You can bend the leg on the knee closer to the floor slightly for balance. Make sure your body is on a straight line and you do not deviate forward or backwards. Lift the top leg a few inches. Start rotating leg as if you were writing a small circle in the air clockwise for the count of 5. Lower and rest for 30 sec. Repeat 4 times and then do the same exercise with the circles going anticlockwise. Repeat the exercise by laying on the other side, with the other leg in the same fashion. Perform the exercise slow and control. If you find it too hard you can do fewer repetitions.

The Bridge: Lying on the floor supine (preferably use a mat) place your hands on your side and shoulders straight. Bend your knees 90⁰ with the feet flat on the floor, and legs hip width apart. Contract your abdominal muscles (see tips) Tilt your pelvis upwards slowly as you start lifting your back off the floor to form a bridge. Lift as far as comfortable. If you start losing you position you have lifted too far. Hold for the count of five and lower your body back to the ground (release abdominal muscle contraction). Repeat x 4.

Tip: You can practice prior to exercise how to contract your abdominal muscles. Imagine that there is string that goes through your tummy. Contact your tummy as if you were pulling the string and bringing your tummy in. Pull in as far as you can and then start releasing slowly until you find the point you feel most comfortable.

! Remember to keep breathing.

Tip: When you lift your back imagine as if you are peeling your spine off the floor vertebra by vertebra slowly until you reach the height which is within your comfort. To lower imagine as if you are placing your spine back on the floor vertebra by vertebra again. Keep the exercise slow and controlled.

Cycling (Static or outdoor): Cycling is a good aerobic exercise which does not work only the muscles of your lower body. Why not cycle to work or the shops, or take the family and/or friends out for a fun ride. Exercising does not have to be a separate commodity but it can be part of the everyday lifestyle and activities.

Swimming: Plain old swimming in the pool or for the lucky ones in the sea. Swimming is a good all over body aerobic exercise. In the water body weight decreases and is especially good if you are carrying a lot of body weight as it decreases the strain from your joints during exercise. You do not have to achieve 40 lengths from the word 'go'. You can build on it slowly or even just walk up and down the pool for a start until you feel more able and fit.

Why not try performing some exercises in the water or join a water exercise class?

The above are only suggestions on how to lose thigh fat with exercise. You should always consult the appropriate medical and/or fitness professional before taking on any exercise especially if there are health issues and/or concerns. A fitness professional should be able to ensure that you are performing exercises correctly and in your own lever of ability which will minimise the risk of injuries.

The post How to lose thigh fat appeared first on Weight Loss Help and Tips.

Best foods for losing belly fat

Posted: 05 Nov 2012 05:26 AM PST

You probably have a mix of thoughts crossing your minds when we talk about food, especially when you are aspiring to lose belly fat. However not all foods are bad, and not all will lead to gaining belly fat. There are some food items that even help you burn fat and manage your weight. These food items should be evenly distributed across your diet.

Instead of worrying what not to eat, why not think of what foods you can eat. Lets look at those listed below.

Whole grains

Whole grains are very rich in fiber and they contain a very few calories. Found mostly in cereals, breads and rice they can be a good source of your carbohydrates. Eating whole grain can help you counter starvation and assist you in refraining from overeating. Choose 100% whole grain on your cereals and bread to get the most of it.

Oatmeal

It is a cereal that you can eat anytime of the day. Some people use oatmeal to promote good bowel movement. Also, eating oatmeal every day helps you eliminate fat and other toxins in the digestive tract. This is because oats, once taken in, absorb water from the body, and with that, the different fats and toxins are also added in. They are then finally excreted in as a stool. This means you can easily lose weight with oatmeal. It is a good choice to add oats to your diet instead of cutting the carbohydrate source of your meals.

Almonds and nuts

If you want a healthy snack that helps you decrease your belly fat, then almonds and nuts are the best choice for you. They are a good protein source that contain few calories. The fat content is low and you can safely eat a substantial amount and not worry too much of about gaining weight.

Olive oil

It is a notorious source of fat. Yes fat! We need fat as it offers nutrients to our body. What olive oil has to offer is a different kind of fat, and that is the positive fat which contains low cholesterol. This is a preferable choice to having oils that contain saturated fats. You can use olive oil as salad dressing instead of your usual dressing which contains a lot of fat.

Berries

Berries are rich in fiber and they can be a good snack for you as well. Try to avoid processed berries that are in jams or cans of preserved fruits. They increase your calories and like all processed or preserved foods, always contain a higher calorie content due to the added preservatives and artificial flavourings.

Eggs

They are a good and healthy source of protein. Eggs contain a decent amount of fat with lesser cholesterol, which is the yolk (the yellow part), whilst the albumen (the white part) is the part rich in protein. Studies have shown that they help to reduce belly fats, and are much better than your usual bagels. Eggs are also advisable if you are forming muscles or developing body parts.

Beans and legumes

Beans and legumes can be added to your favourite meals such as burritos. Plain black pinto beans help you decrease saturated fat level in the body. This is due to the fact that beans and legumes are rich in vitamin b12, said to help in metabolising fat.

Lean meats and fish

If you want a good protein source which contains less fat and calories, then fish meat is the best choice. You can still eat your favorite pork and beef as long as you go for lean meat, so cut out the fat on those meats. By the way, fish meat, such as that from salmon contains omega-3, benefits the heart.

Green vegetables

This is undoubtedly one of the "must have" foods. Green veggies are rich in almost everything: nutrients, minerals, vitamins, fiber – you name it. A daily serving of 5 or more would be ideal. You will decrease your belly fats as they burn more calories than those they offer.

Dairy product

Calcium helps break down fat, and some research show that it also prevents its formation. Of course you should choose low fat dairy products and have them once a day. Drink milk daily.

Teas

Studies have shown that teas, maybe cold or iced, are better than standard beverages and drinks. Tea is a more natural drink and some teas such as green tea promote increased metabolism. It is said to be better than coffee in terms of promoting weight loss and is definitely better than carbonated sodas.

With all the above you can now enjoy a good food choice. All of these are simple ways to eat well. When you eat well you won't be afraid of gaining weight as you are in control. A sensible diet is a skill that is developed and practised and knowing what is good and bad for you is a great start in helping you practice your smart diet skills.

Enjoy your belly fat losing diet, and don't forget to continue with your regular exercise and workout plans. Good luck!

The post Best foods for losing belly fat appeared first on Weight Loss Help and Tips.

How to lose belly fat in 2 months or less

Posted: 14 Oct 2012 12:58 PM PDT

Two months may seem like a long time to lose belly fat, but you have to remember it took you years to put on that extra weight, you cannot expect it to disappear overnight. Two months for most people is a very realistic goal to start seeing great results from their nutrition and workouts.

In two months of training, you can safely lose up to 15 pounds of body fat, drop a good amount of water weight, and maybe even build some muscle. However, the key to success will be your consistency; you cannot put in a low effort by missing workouts constantly and using poor diet and expect great results.

How to lose belly fat in 2 months

The beauty of exercise and dieting is that you get out of it what you put in to it every time. Nevertheless, our bodies are complex organisms; therefore, you will also have to be smart about your training to achieve optimum results. Unlike what you may have heard on TV or read in a magazine, there is no magical fat loss pill, you cannot lose weight by sleeping in a certain kind of workout belt, and cooking in a certain brand of oven will not make your food magically healthier.

However there are key diet guidelines that can help you and I will list them for you right now , no you don’t need to pay me 3 easy payments of 9.99 or buy my book , it is completely free and useful information anyone can benefit from.

The Diet

Basic Diet Guidelines

-Choose Whole Grains and Fresh Vegetables over Refined Grains and Simple Sugars

– Avoid highly processed food, along with other food sources packed with empty calories, which have no nutritional value. (Such as Soda)

-Drink at Least 96 ounces of water everyday.

– The first week of dieting, measure and weigh all your food with an automatic scale, which usually cost around 10 dollars. This will give you an idea of serving size on foods.

– Eat four or more meals per day to help balance your diet and keep your metabolism higher. Eating smaller meals allows you to keep variety in your diet and keeps you from having extreme bouts of hunger and cheating on your diet.

Food Specific Guidelines

Fowl – With any food such as chicken or turkey, you can save a lot of fat and extra calories by removing the skin.

Fish- Fish is generally a healthy alternative, but beware some types of fish such as salmon are high in fat. When buying tuna be sure to get it preserved in water not oil, as the oil adds empty calories

Nonfat Milk – Nonfat milk is a great alternative to whole milk and low fat milk, once you get used to the thickness and slight taste change you will never need to go back.

Cheese – Cheeses are another food that some types are exceptionally high in fat, while others are lower in fat, you can always choose no fat cheese.

Beef – When choosing beef, it is important to go with leaner cuts ,for example a 3 ounce cut of sirloin could have 25 fat , while a leaner cut only has 10.

If you follow these general guidelines the first 2 months of dieting I am sure you will see great results, if you notice your results are not coming fast enough after a week or so , you may need to count your calories daily to ensure weight loss.

However, most people will see great results by just “cleaning” up their diet. Cutting out a lot of fat in your diet will cut many calories from your day-to-day nutrition. Fat is the most calorie packed nutrient and is a major reason a lot of people are overweight One meal from a fast food restaurant such as McDonalds because of its of its high fat content can pack as much calories as 3 home cooked meals.

The Workout

Exercise is another important factor you will need to consider if you want to lose the most weight possible. To lose that stomach fat you will need to lose fat from all over your body. Weight training or Cardio can be a great tool to maximize your fat loss, and the easiest programs to pickup and start losing weight on are HIIT programs.

The intensity of these programs keeps you active, and your heart rate elevated throughout the entire workout, burning a lot of calories meanwhile improving your cardiovascular efficiency. The programs themselves are also very adaptable and can be done with minimum equipment. For ease of starting, I included an example program below you can do with no equipment at all, and still burn many calories and thus lose fat.

HIIT Walking / Jogging Program

	Workout 1	Workout 2	Workout 3
Week 1	20 Minutes Total: Jog 15 seconds , walk 60	20 Minutes Total: Jog 15 seconds , walk 60	20 Minutes Total: Jog 15 seconds , walk 60
Week 2	20 Minutes Total: Jog 15 seconds , walk 60	20 Minutes Total: Jog 15 seconds , walk 60	20 Minutes Total: Jog 15 seconds , walk 60
Week 3	20 Minutes Total: Jog 30 seconds, walk60 seconds.	20 Minutes Total: Jog 30 seconds walk 60 seconds.	20 Minutes Total: Jog 30 seconds walk 60 seconds.
Week 4	20 Minutes Total: Jog 30 seconds walk 60 seconds.	20 Minutes Total: Jog 30 seconds walk 60 seconds.	20 Minutes Total: Jog 30 seconds walk 60 seconds.
Week 5	20 Minutes Total: Jog 30 seconds, Walk 30 seconds	20 Minutes Total: Jog 30 seconds, Walk 30 seconds	20 Minutes Total: Jog 30 seconds, Walk 30 seconds
Week 6	20 Minutes Total: Jog 30 seconds, Walk 30 seconds	20 Minutes Total: Jog 30 seconds, Walk 30 seconds	20 Minutes Total: Jog 30 seconds, Walk 30 seconds
Week 7	20 Minutes Total: Jog 60 seconds , walk 30 seconds	20 Minutes Total: Jog 60 seconds , walk 30 seconds	20 Minutes Total: Jog 60 seconds , walk 30 seconds
Week 8	20 Minutes Total: Jog 60 seconds , walk 30 seconds	20 Minutes Total: Jog 60 seconds , walk 30 seconds	20 Minutes Total: Jog 60 seconds , walk 30 seconds

The program is simple; you start only jogging 15 seconds and then walking 60 the first 2 weeks. However, as your cardiovascular system gets stronger, in week 3 and 4 you now jog 30 seconds and walk 60, and so on until you progress to week 8. If for some reason, you get stuck and could not complete at least 2 of the 3 workouts for the week, redo that current week instead of moving on.

Also, be sure to allow at least a 1 day of rest in-between workouts, I recommend something like Monday, Wednesday, and Friday. When your body gets more used to training and you notice you do not get sore as much, you may do more frequent workouts.

Conclusion

If you follow the diet guidelines I listed above, along with a good exercise routine such as the one I outlined, you will definitely be on the right step to losing the weight you want. Just remember it takes time for true fat loss to occur, however once you do lose it, it will stay gone for good and you can live a healthier life.

The post How to lose belly fat in 2 months or less appeared first on Weight Loss Help and Tips.

Best way to lose belly fat for men

Posted: 10 Oct 2012 02:53 AM PDT

What is really the best way to lose belly fat for men and is it different from what women should do? This is because women have more reasons than men to get rid of the belly; may it be aesthetics, self-confidence or just the mere fact that stomach fat is not a woman’s thing but mainly a men’s ‘privilege’. This of course does not mean that men should not care about their appearance and even more about the bulging belly. In this article we are going to examine which is the best way to lose belly fat for men in a natural and healthy way.

Belly fat for men is dangerous

The most important reason why men should care about their belly size is because it is dangerous. It is a signal that something is wrong with your body’s chemistry and a warning to take immediate action. The presence of excess abdominal fat may lead to cardiovascular diseases, liver problems and malfunction of a number of body organs. The situation gets worse as you grow older since you can expect to have problems with your joints, knees and back. You may be joking with your friends about ‘your full of beer’ belly but belly fat is classified as the most dangerous form of obesity and should be eliminated.

Best method to trim your belly

Now that you are convinced that belly fat is not only good for your image but it is also dangerous let’s see what you can do.

First you should understand how the belly fat is formed. For sure it does not happen overnight and it is not the outcome of last night’s beer. It is the result of sedentary lifestyle and bad diet. Men that have stomach fat are those that do not exercise, those that perform light activity jobs (clerical jobs, drivers) and those that drink huge amounts of soft drinks, alcoholic drinks and fatty food.

Unfortunately the majority of men fall into this category and that’s why according to research men have higher percentage of belly fat than women.

So, it is clear now that the process to lose your belly fat will take time and will require you to change some of your existing habits. The truth is that you need to do 2 major things: change your diet and introduce exercise and physical activity into your daily routine.

Diet that can help you lose belly fat

Many people are afraid to hear the word ‘diet’. They have the misconception that by dieting you are not allowed to eat the things you want and you will end up having a miserable life. This is far from truth. By dieting to lose belly fat we simply mean following a balanced diet without exaggerations. You need to minimize the consumption of fatty foods from your diet and replace them with more natural foods.

For example fried potatoes, burgers, sausages, sugar soft drinks, full fat dairy products and alcoholic drinks should be taken in moderation. You are not expected to completely eliminate those from your diet from the first day but you need to start consuming less of these foods and more fruits, vegetables, fish, water and low fat products. Your goal is to gradually create a balance on your food items so that you eat 40% carbohydrates, 40% protein and 30% fat.

It is not that difficult to follow this diet pattern especially when your health is at risk. It is a matter of habit and once you get used to this healthier lifestyle you will enjoy it more and do it without difficulties.

Diet alone does not help neither do crunches

Everybody knows that besides adopting a balanced diet you also need to start exercising. What many people do not understand is that crunches or abs do not help you in losing belly fat. When we say exercise, we do not mean start making crunches and abs; these do not provide any assistance at this stage. What you have to do is get up and away from the couch and start moving.

This is the first step. Once you become more physically active the next step is to start doing some form of cardio exercise or sport. There are many ways to get the results you want and enjoy it at the same time. You can start cycling with friends or simply walking, running, playing basketball, football, tennis or any sport/activity you enjoy.

Once you wake up your muscles and start melting the belly fat you can go to a gym or visit a professional trainer to develop a program especially for your own needs and requirements. It is not suggested to do that from day 1 because you will get bored and probably quit.

The best way is to first get physically active with things you like doing and then second to get more serious by going to a gym or joining fitness program. As mentioned above crunches and abs cannot help you lose belly fat, they can help you form a six pack after you have lost the excess stomach fat using cardio exercise and possibly resistance training exercises.

To sum up, men have belly fats because of their lifestyle and their unhealthy eating habits. Belly fat is dangerous for your health and if you have belly fat you need to take it seriously and take action.

The best way to lose belly fat for men is by adopting a balanced diet and by becoming physically active either by doing sports or exercise. Either way the key for success is consistency and loyalty. Whatever you choose to do, do it consistently for a number of weeks and months until you get the results you want and do not just quit from the first weeks.

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Why do women have belly fat?

Posted: 14 Sep 2012 01:26 PM PDT

God created women from a man's rib. Does this include the belly fat as well? Women have higher fat percentage than men causing women to attain belly fat faster. As annoying as it may seem, but women do have belly fat for more than one reason. This article will try to explain why women have belly fat and also provide some tips on how to lose belly fat for women.

Reason #1 Reproductive function

People always say that "the essence of being a woman is to give birth to a new life". This is indeed true because the ability of a woman to carry a baby on her tummy for nine months and give birth is what differentiates a woman from a man.

Because of such function, a woman's body needs to increase its fat deposits, most especially on their belly, to prepare for childbearing. These fat deposits are reserved energy to make sure that a woman has constant supply of energy during pregnancy as well as during delivery. In addition to that, belly fat also acts as a cushion (along with amniotic fluid) to help protect the fetus from possible accidents and the other forces of the external environment.

Reason #2 To protect vital organs

Belly fat, in general, is present to both genders as well as to either lean or obese persons. However, the quantity of belly fat differs – less for slender people and more for obese people. But the fact still remains that belly fat is always present.

Belly fat is there to protect your internal organs (stomach, guts, liver, spleen, pancreas, etc.) from physical harm. There was even a claim that a man survived a bullet attack because he was too fat that the bullet wasn't able to penetrate through the thick belly walls.

True or not, the fact that belly fats alter the momentum of penetrating objects still remains as well as the fact that belly fat protects the organ in one way or another. But you have to remember however that excess belly fat also poses risks to one's health. If a bullet won't kill you, your fat deposits will.

Reason #3 Alcohol drinking

Statistically, men drink around 2 to 6 bottles of beer on an average and women drinks around 1 to 5 bottles of beer. But women have lesser alcohol control causing them to increase their beer consumption to twelve bottles of beer per session or until she's to drunk to stand.

This means that your caloric intake increases as you order another bottle. Here are some of the common alcoholic drinks and their corresponding average calorie content. Do note however that caloric content may change depending on alcohol content

Alcoholic Drink, volume calories

Whisky: 100ml, 220

Gin:100ml, 220

Brandy: 100ml, 220

Rum: 100ml, 220

Beer: 500ml, 184

Martini: 100ml, 175

Bailey's Cream: 1 glass, 120

Bacardi: 1 glass, 118

Reason #4 High calorie food is a woman's BFF

God said, "Man represents my image, woman – my emotions." No wonder women are way more emotional than men. These emotions are the reason why women are more sensitive than men.

When a woman feels depressed, she will either dial a friend's phone number or dial for a pizza. It has been proven from a recent study that women love to eat when they feel sad. This is because; food provides a feeling of fulfillment causing you to feel relieved from any stress.

Excess sweets, carbohydrates, fats, or any food with such kind of calorie amount tends to be left unburned. Unused calories, as we all know, are converted to fat deposits, especially in the belly, which the body can burn by doing exercises.

Another high calorie food that women love to have when depressed are sweets. Among any other sweets, chocolate has been the number one choice because of its ability to raise the happy hormone serotonin and provide the body with phenylethylamine – a chemical that makes you feel happy and in love, thus making chocolate the ultimate food for a depressed woman.

Reason #5 Chitchats than workout

Women are highly motivated to lose weight and get rid of belly fats. However, when a woman finds her gym buddies, she usually chitchats with them and forgets about workouts.

Because of such characteristic, gyms become a rendezvous point for people who want to do talk with other people, rather than the original purpose of going to the gym to burn fats and tone muscles

Another contributing factor is that, when a group of women gather for a girls' night out, women talk, eat, and drink. This sedentary activity will definitely increase the numbers on the scale.

As mentioned above, women have belly fat for a reason. In some cases it is absolutely uncontrollable and necessary as this is used for special functions. On the other hand, some women have belly fat because they did not properly take care of them. That means, if you want to learn how to lose belly fatand acquire flat and lean abs, you better start eating right and exercising regularly.

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Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Wed, 06 Mar 2019 12:03:00 +0000

Weight Loss Help and Tips

Deciding On Effortless Advice Of Paper Rater reviewingwriting
Rapid Advice Of Russian Wives Considered
Deciding Upon Plans For GoDateNow RussiansBrides
Real-World Advice In jump4love Uncovered
Clarifying Effective charmdate.com Programs
Major Elements In anastasiadate.com Across The Usa

Deciding On Effortless Advice Of Paper Rater reviewingwriting

Posted: 01 Mar 2019 01:28 PM PST

Generally it’s preferable to be good at only one factor. PaperRater has one free option and one premium plan. The premium has an choice to subscribe for a year, or on a month-to-month basis. But producing a flawless block of content for your paperrater web site, blog and different online platforms turn into straightforward while you go along with any software to resolve your whole writing points.

You keep possession of any mental property rights, resembling copyright, that you’ve got within the content you undergo PaperRater for overview paperrater reviewingwriting. This content will solely be used in accordance with our Privateness Policy To the extent permitted by law, this license continues even after you stop utilizing PaperRater.

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In keeping with what I’ve seen thus far PaperRater is probably one of the best free grammar software. After I ran our plagiarism pattern by means paper rater review of PaperRater, it told me that the piece was 33% unique. Strong grammar checking permits you to discover these pesky errors and proper them earlier than delivering your paper.

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PaperRater’s pricing and deployment additionally makes it a really perfect and dependable app for college kids and entry-level staff. Despite the fact that it is a free utility, it emphasizes that instruments are paperrater not hidden behind shock signups, log-ins, and trial provides. Since PaperRater is cloud-primarily based, users don’t must download any software program – so long as their device is linked to the internet, they can conduct fast writing checks anytime they should.

Plagiarism is a rising concern for each lecturers and students as papers are typically copied in entire by unscrupulous students, or portions of text will not paperrater be properly cited by writers which are ignorant or careless. We provide an Originality Rating that signifies the share of your paper that’s unique.

The second step is one which requires a bit more data on what you will write. After you have written your first draft, tear your paper aside. Yes, you read that appropriately. Should you write by hand like I do, make a replica (take a picture or sort it out on a computer). If you happen to already typed it out, then just print out a copy, seize a pair of scissors, and minimize every paragraph of your essay (in case your essay is de paper rater facto lengthy you would possibly wish to write out the topic sentence and final sentence of the paragraph as a substitute.) Now that your essay is actually in pieces, have some enjoyable with it. Attempt putting paragraphs in different places to see if they make more sense there. Chances are that after you might be completed you should have a better idea not solely of where each piece ought to go but also of the aim that each piece serves for the writing as an entire.

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Enhancing and writing are fairly completely different. Both of them require totally different sorts of abilities. That’s the reason being a very good writer is never a assure that you can be a good corrector. So you is usually a fantastic writer but a terrible paper editor. In writing your educational essay and papers, you want talented editors who can understand the assignment paper rater and can make the needed corrections that will enhance the standard of your work. Through the use of a professional proofreader who’s knowledgeable of the essay matter, you might be certain that all your necessities will be met. Hiring a good custom enhancing service company to edit your work will convey you extra satisfaction than you’ll normally get proofreading it by yourself.

It occurs to the most effective of us, as a result of the truth is that most of us simply can’t catch all of our personal errors. Studying over the same text again and again, we are able to simply overlook several of the identical errors again and again. Your next step is to contact another person and ask if they might kindly review your work. After all, it is best paperrater to make sure that this can be a particular person that you trust fully. The integrity of your work is a sacred thing in academia, and it ought to be protected by all parties thought-about. It may, again, be a peer inside your examine program, or maybe a friend or family member. There are quite a few providers online that may connect you with a professional editor, if you are willing to pay for such services.

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Rapid Advice Of Russian Wives Considered

Posted: 01 Mar 2019 05:24 AM PST

Dating apps spurred no less than fifty three crimes in Denver final 12 months. So, this vacation season, why not get some useful dating recommendation from a meme? You may learn one thing about historical figures within the process russian wife. Everytime you really feel annoyed take a deep breath, rely to 10 or go do one thing else for some time. You’ll most likely discover that whatever was making her moody will subside as shortly as it arose.

All respectful websites aren’t free. Some gents are inclined to see money as a problem relating to mail order brides web sites. 'Why would I pay for love?’ – one may ask. You are paying for services supplied by a staff of professionals russian wife who made every thing potential to let you feel secure on this web site. Thus, you’re paying to use a platform and to get help in case you need it. None of free apps and websites can guarantee the success of your efforts.

Inside Major Elements For Russians Brides

Russian wife. If you happen to chase your crush around always, you may come off as obsessive and she will both tire of you or she’s going to begin to really feel creeped out. Both approach, she will think that you just do not hot russian brides need a life exterior of her. How you can get a woman to love you? They are saying the way to a person’s heart is thru their stomach, proper? Taking her out to eat is ok and all, but a home-cooked meal can actually push her over the edge.

Major Criteria For Russians Brides – The Best Routes

Quite a few Russians in Turkey left the nation after a Russian Su-24 jet was shot down by Turkish F-16s within the Turkey-Syria border space on Nov. 24, 2015. To understand somebody, you might russian wife want to meet them in individual. Most guys will still be willing to have sex together with her (and presumably even date her) solely primarily based on how she seems.

Perceive that rejection is a part of the dating deal. Some ladies will not be interested as a result of they do not feel the spark or the clicking. Respect that–it is higher to have honesty up front than to insist on a gathering of minds and our bodies that’s never going to be nicely appropriate hot russian brides however is compelled and uncaring. Quite than taking rejection personally, understand that this is a crucial step in finding the fitting girl amid a sea of ladies who aren’t your excellent match.

Have some fun with the following tips. Understand that you may lose some ladies alongside the way however observe makes excellent, and every russian wives time you lose one, that’s just one extra woman who’s not wasting your time anymore, and making room for another one who’ll be incredibly attracted to you very quickly.

It can be intimidating, even online, for a guy to contact you. And so usually the conversation falls flat proper out the gate as a result of he is limited to saying a boring hi there, a tacky opener, an autobiographical letter, or some type russian brides of random query. After some time, these all fall flat and regardless of how charming or witty he’s, it will get old, even for the blokes. Help them out slightly.

Men are extra vulnerable to retaining their choices open, potentially dating more than one individual without delay (within the early stages) and keeping an eye out for future options. This truly disguises an underlying vulnerability in the male sex; though russian brides keeping a couple of ladies as potential choices would possibly come across as disrespectful and “participant-like”, males fear their pride will likely be wounded in the event that they make investments all their energy into one girl who may name things off.

She took numerous time and effort to get ready for a date with you, so be sure to notice and recognize it by complimenting her. Not solely must russians brides you inform her how beautiful she seems to be, however you also needs to compliment her on something she’s sporting or on the scent of her fragrance.

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Deciding Upon Plans For GoDateNow RussiansBrides

Posted: 16 Feb 2019 12:41 PM PST

Go from good friend to girlfriend or buddy to boyfriend. Well, anyway Shaun, you did not ask for advice. You state you love her and also you wish to be close to her. You state your self price is shot and that the article struck a chord. I hope that my response will assist you not to give up on your couple, as you said you wonder: why you trouble. I’m hopeful you shall have a coronary heart felt sit down discussion together with your wife. Even perhaps show her this blog. I wish you the best.

Having somebody need you, when you don’t need them, can also be “energy” over them. There is no method of realizing whether they’re being variety, in any given state of affairs, because they are “simply mates” or as a result of they secretly nonetheless want you and can’t say no. On condition that, it is best to chop all contact when romantic feelings usually are not shared. As you feared, it does certainly forestall them from “moving on” as nicely. You had good instinct. Hearken to it next time. Lower them free, at the very least till they genuinely transfer on. Then there will not be a lingering downside of mismatched feelings and no probability of people being dishonest or hurt.

Plans For GoDateNow – The Best Routes

Not if their parents will help it. Tons of of them spend weekend afternoons on the marriage market in town’s Individuals’s Park, seeking out spouses for their daughters. It’s all very businesslike – the signs they maintain up read like résumés, giving age and peak, then training, job, assets, and earnings. Prospective suitors or their dad and mom alternate cellphone numbers to arrange meetings, or browse the details of 300 potential brides discovered godatenow reviews russiansbrides in the 5 RMB (US$zero.80) booklets that matchmakers promote. A corresponding e-book with 300 eligible men prices 30 RMB ($4.seventy five). Evidently, males are in demand. But not for a lot longer. China’s 1979 one-little one policy and the wave of sex-selective abortions it provoked have skewed the country’s gender stability for a generation; in line with the Chinese language Academy of Social Science, by 2020, 24 million Chinese men will likely be unable to search out a wife.

An Update On Painless Systems In GoDateNow

Whereas a good deal of folks from all walks of life are using iPhone spy software to catch dishonest lovers, the expertise can godatenow be being used for different reasons as well. Two of the most common ones are watching over youngsters and monitoring workers.

Looking for lady , homosexual woman, bisexual woman for chat, flirt, find mates, meet folks , on-line dating , marriage. Looking good, really & beautiful girls & ladies who believe in friendship. So before you go on a date remind your godatenow self why you are a catch and why anybody would be fortunate to spend time with you. Also, ensure to decide on a place for your date that evokes the sort of mood you need the date to have.

Do not try to summarize yourself in one thing the length of a tweet or two. As an alternative, go for the punchline. Use one thing that you’re truly inquisitive about and switch it right into a tweet length, one-liner, or quick story — assume upbeat or even funny. I sing Bob Dylan within the bathe and Robyn in the automobile" or I lived in a houseboat for 3 months…till it sank. (Simply kidding, it did not sink. I simply moved to dry land.)" or even a quote from your favorite TV present (Tom Haverford from Parks and Recreation is a private favorite: When life gives you lemons, you promote some of your grandma’s jewellery and go clubbing") says one thing about you and helps spark dialog. And remember to use photographs that show you mid-activity — running, portray, wine tasting, skydiving — they assist spark significant convos as well.

Subsequent, you’ll transfer on to the non-public description part of your profile. That is crucial to the type of folks you want to appeal to. Most individuals take a look at your photos first (we’ll get on to that a bit later godatenow on) but at some stage, they will read your profile. And let’s be trustworthy, the form of individuals you actually wish to date are the kind of people that will take the time to read a profile. So let’s get cracking.

Crushes are a little bit bit like the romantic love adults really feel toward one another. And in a manner, a crush will help us think about the kind godatenow of person who we wish to love once we grow up. They assist us understand which qualities we notice and like in another individual — and possibly a couple of that we do not like.

For those who’re still disappointed by dating and find yourself at all times in search of something higher, chances are you’ll need to come again all the way godatenow down to earth—and bear in mind there is no such factor as an ideal relationship Wondering whether something is a pink flag or more severe? Learn if your doubts are dealbreakers (or truly completely normal).

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Real-World Advice In jump4love Uncovered

Posted: 13 Feb 2019 05:29 AM PST

Texting a woman that you like is probably one of many scariest things on the planet for a guy. Nicely I have been with my woman for 12 yrs and when been threw alot I’m making an attempt it now I hope that it really works and would not open a door to a greener place. We been married for 5 of them I pushed and pushed then she bought the itch and I stored pushing now hopefully this enter jump4love works trigger she is a really nice women. It’s even harder trigger I work out of city and now we have 2 littles ones that we love a lot and have enjoyable along with additionally but children do play a big factor. All I can say is what u got to loose it is already gone so it needs to be a win win situation.

Ask her how you can win her again. This will likely appear too simple or too direct, but it might actually be a very powerful step to take. Ask her how she feels about what wants to change jump4love about your relationship collectively. Simply by asking, you will indicate that you just care about what she’s thinking and that you’re ready and prepared to put effort into your marriage.

The Facts On Convenient Advice In jump4love

When you’re in a relationship now and you’re squirreling away cash for a divorce; keep in mind that your spouse will nonetheless be entitled to half of your money, property, and assets in case you are found. Chew with jump4love your mouth closed. It’s straightforward to get into the habit of eating fast and not worrying about whether or not your mouth is closed, however no lady needs to see a half-chewed bite of hamburger rolling round in a guy’s mouth.

Nice ideas Pwap – the keep away for a while tip jogged my memory of the previous saying – absence makes the heart grow fonder. A lot of the strife too, comes from what we have now to do as dad and mom – it’s a very demanding function where there’s little time to mirror however you so rightly remind us to. If you can step again and see it for what it is somewhat than pointing the finger that helps.

A great way to slender down the choices is to put in writing a brief listing of a few of the greatest moments or reminiscences of your relationship. Buying jump4love her a chunk of bijou that symbolizes that moment will mean the world to her and show simply how a lot you treasure being along with her.

I need to speak about HOW to have the dialog with partners about bringing intercourse toys into the bed room as well as some tips, tips and what to anticipate. On the end, I’ll jump4love deal with among the causes of us are hesitant to deliver up intercourse toys with partners. It’s time to do that deconstructing, friends.

Given your description, I’m concerned that this young girl will not be a very good candidate emotionally for a relationship. It feels like she has some self-esteem points. She is primarily getting her validation and feeling good about herself by getting sexual consideration from males. Whenever you mix it with the fact that her most severe jump4love relationship experience had, what you take into account, a “deviant” sexual part, she may be seriously confusing sex for love, shallowness, and validation. The fact that she is so willing to sleep with you casually, but cautious of an precise “date”, lends assist to her fixation on sexual attention solely.

No-Fuss Programs Of jump4love In The USA

Walk fastidiously along the friendship line. When you’re branded as just a pal, a romantic relationship is virtually not possible to create. When you’re dating a Korean girl jump4love, you’re competing with everybody constantly, whether or not you prefer it or not. How is that even attainable, you ask? You’ll be able to thank social media.

We cant speak on telephone as she is always there with him. He says cuz he tryi g to restore his relationship with her becuase of the lies he has to keep our friendship secret. He keep saying be loves her ot me. So why all this secrecy?? As they been residing as a couple for 6 months and all his lies are i the open is there a chance for me to win him back? How can i obtain that? Have u acquired any advice toget me started. I am ready for yr guide. I’m additionally questioning if there may be hope ? I simply dont understa d all this secrecy even so i am still his wife.

Since you suggest a particular occasion at a particular time, and body it in the way that you simply’re simply “in search of somebody to go with you,” she will be able to just textual jump4love content again she would not have time that day and no hurt completed. If she truly would not have time, but would like to exit with you, she’ll absolutely let you already know.

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Clarifying Effective charmdate.com Programs

Posted: 12 Feb 2019 11:40 PM PST

At first although, I bear in mind being to shy to ask. I was watching The Rewrite lately, a film that Netflix thought I’d love but that I turned off within quarter-hour. Hugh Grant performs a playboy who is only thinking about utilizing women. He’s instructing writing at college, the place he meets Marisa Tomei, a single mother who is gorgeous and weak.

Working nights is not the most useful. When you feel like that’s placing a damper in your social life, it’s possible you’ll want to attempt on the lookout for a brand new shift or a brand new job. Many ladies charmdate russiansbrides who are interested won’t thoughts assembly up for breakfast, brunch, or lunch although. In fact, you possibly can give you loads of daytime dates that have an advantage over the nighttime.

Chances are you’ll suppose that girls are used to meeting males on a regular basis, however the reality for many women is that they really feel like they infrequently meet any men they like. That is charm date why I want to assist you to study to place yourself forwards in a method that’s respectful to women whereas still being outgoing.

That is most likely probably the most single essential factor for ladies. Women need to really feel affection from the one they love—and a number of it. Please understand this. It’s not a want, it is a want. Each time you leave the house, or she will get up in the morning, and even charmdate russiansbrides as you sit and watch TELEVISION, let her really feel your affection. Show her you love her. In case you are getting up away from bed and do not assume to greet her first, particularly if she’s right there within the mattress subsequent to you and awake, she’s going to really feel that you don’t care. Even in case you don’t imply something by it.

The following step after you’ve got began these three issues is to have a pleasant nose to nose meeting along with your wife. Hopefully once you meet up, she’ll take notice of the adjustments you have made and are engaged on in your life. This can charmdate.com be a great time to brag about the progress you’ve got made and to let her know what you’ve got got going on, particularly where bettering your career and route are involved.

Often you donвЂt know when youвЂre going to get requested out by someone. When it occurs, it might probably throw you fully off guard and trigger you to act awkward, say something silly, and even charmdate damage anyone unintentionally. These tips wonвЂt assist much after the fact, but itвЂs good advice to bear in mind so youвЂre prepared to deal with things flawlessly subsequent time.

What you will see that is that the fellows who’re able to rekindle their misplaced love are those who don’t give away their energy like this. They don’t seem determined by contacting their ex in a complete panic. They don’t charmdate.com become overly emotional in front of them. In a nutshell, they play their playing cards very near their chest and keep their ex guessing as to how they really feel. Even if they are actually hurting emotionally, their wife would not understand it.

Thoughts On Factors For charm date

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It is tempting to hope that individuals made unhappy by online dating will stop. However folks do things that make them unhappy on a regular basis, and businesses typically revenue from their unhappiness. Dating apps want current customers to maintain charm date using them, maybe even to start out paying for brand spanking new features. Desperation will not be essentially their enemy; the achievement of domestic bliss is certainly not their friend.

If these tips don’t be just right for you, do not lose hope. Keep optimistic, and have faith that you’ll discover the fitting person charm date russiansbrides in time. There isn’t any point in speeding right into a relationship, solely to comprehend that you’re totally improper for one another. Want you all the easiest for this endeavor.

When I learned in regards to the 6 Intimacy Skills after my husband had retreated from me, I was confused what to do as a result of this strategy was so totally different from my controlling default. Fortuitously, I had the assist of different surrendering women to help charm date me know the way to apply the Intimacy Skills to what I used to be going by means of. As a result, I received the playful, passionate marriage I might all the time wanted.

My husband and I were married for 14 years, together for 15 and I left him 2 years in the past. I quickly realised that I had made a large mistake and tried to go back but other individuals instructed charmdate.com russiansbrides me he not wanted me so I did not trouble and we spent a year fighting over our youngest because the older child needs nothing to do with him.

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Major Elements In anastasiadate.com Across The Usa

Posted: 10 Feb 2019 12:41 PM PST

For many, reaching under their bed and pulling out their used, dusty, never-washed Magic Wand while scrolling by means of Crash Pad videos is a well-known solo night time in. However, after we add another person into the bed room, the Magic Wand stays tucked away amassing mud under the mattress. I can anastasiadate not stand dating apps — it takes the entire chase out of the equation, which is the enjoyable part for each events. I used one for about a month and folks would respond a couple of times, then never message back again. It seemed like they were on there to get validation, but to not observe by means of with really going out. It was an enormous waste of time.

Compared – Realistic Methods Of anastasiadate.com

I have kids. I like them. But if I didn’t have children, I might undoubtedly have more selections in life, and when my time comes to die I might achieve anastasiadate this peacefully without worrying even a little bit bit about what I am forsaking. There’s something to be mentioned for that possibility.

Necessary Details For anastasiadate.com

An Italian woman would by no means leave her friend alone. Subsequently, both have a pal so you all pair up, or you need anastasiadate.com an odd number: 1, she is by herself; or 3, so she will be able to spend a while with you as a result of she leaves two pals collectively.

This enterprise is sweet for many who like to play matchmaker with friends and people who like to socialize. A background in website or app development may also help you set up the technical side of your operation. I believe anastasia dating the thing that the majority guys are missing is the best way to be themselves, and how one can train others to be themselves.

Mail-order brides typically come from less developed nations. These brides are prepared to keep their miserable nations to get hitched in developed nations that vow a life filled with bliss. Understanding the way you current yourself (and thus how others might understand anastasiadate you) is essential both earlier than and through a date. In actual fact, if you happen to’re venturing into online dating, then the earlier than" stage is extraordinarily important.

You see, most guys will do every part they’ll to please girls into liking them, however guys who couldn’t care less about impressing random girls stand out like a rose amongst thorns. It can anastasiadate.com take 3 or four meetings or extra before you actually get to know enough about someone to really feel safe enough to supply them with more private information. Take your time and ensure, don’t rush this process.

I’ve INFORMED MYSELF it’s over, advised myself I’m shifting on, I’ve put a plan into motion and am engaged on myself and getting again to all these outdated hobbies. Trying back I see the wife has been doing this for a year or so, throughout anastasiadate.com the marriage. It’s what obtained her to point, a month ago, to announce her need for a divorce and to inform me she was completed, completed, gone, marriage was dead, it was over. No hope, no likelihood. She has been VERY CLEAR about this.

The best way to not get turned down for intercourse out of your wife, quit asking. No extra asking, no extra arguing, totally ignore her and act like it doesn’t matter to you even more than it does not matter to her. It is the identical means you take care of her anger about mundane bullshit, you out anger" her. The minute you as man get on a bended knee she’ll even lose extra anastasiadate.com respect for you than she already does not have. I at all times love these brilliant educated ladies giving males advice on what men have to do, and what girls want, when ladies do not know what they want. Ladies only know one thing, what they don’t need, and that’s often what you need.

You realize that your happiness does not exist on the opposite facet of any particular person, place, or factor. It exists inside you, within the here and now. You cease thinking that a relationship would be the source of your happiness, and as a substitute you’re in a position to view your relationships as a channel to deliver the achievement that you already anastasiadate.com have. So stepping into with this mindset on a primary date means that you will give off very totally different power than going into it with the mindset that you just want this particular person to save you or to make your life higher.

Nonetheless, if she does not answer either of those texts, drop your efforts, keep some dignity in the interim, and put her quantity in the will try once more some other time" bin. If you know anastasiadate how to be discreet, you may make a woman fall for you or even flip her on in just some conversations. But right here, properly get to seducing a lady with simply 20 simple questions, preferably through texts.

The post Major Elements In anastasiadate.com Across The Usa appeared first on Weight Loss Help and Tips.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Tue, 05 Mar 2019 12:24:00 +0000

Weight Loss Help and Tips

Hello World

Posted: 07 Mar 2013 05:31 AM PST

Hello, World! This is my first WordPress publication…

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Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Sat, 03 Mar 2018 12:06:00 +0000

Weight Loss Help and Tips

Why do women have belly fat?

Posted: 14 Sep 2012 01:26 PM PDT

Reason #1 Reproductive function

Reason #2 To protect vital organs

Reason #3 Alcohol drinking

Alcoholic Drink, volume calories

Whisky: 100ml, 220

Gin:100ml, 220

Brandy: 100ml, 220

Rum: 100ml, 220

Beer: 500ml, 184

Martini: 100ml, 175

Bailey's Cream: 1 glass, 120

Bacardi: 1 glass, 118

Reason #4 High calorie food is a woman's BFF

God said, "Man represents my image, woman – my emotions." No wonder women are way more emotional than men. These emotions are the reason why women are more sensitive than men.

Reason #5 Chitchats than workout

Women are highly motivated to lose weight and get rid of belly fats. However, when a woman finds her gym buddies, she usually chitchats with them and forgets about workouts.

Because of such characteristic, gyms become a rendezvous point for people who want to do talk with other people, rather than the original purpose of going to the gym to burn fats and tone muscles

Another contributing factor is that, when a group of women gather for a girls' night out, women talk, eat, and drink. This sedentary activity will definitely increase the numbers on the scale.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Fri, 02 Mar 2018 12:28:00 +0000

Weight Loss Help and Tips

We feel that it must be regarded as a privilage and responsibility even though it is not required.

Posted: 14 Feb 2018 05:23 AM PST

The initial stage to creating an excellent essay may be to plan forward. Thus, you should recall to get started composing with the outline. There are special points you must take into account when composing argumentative essays. The more fire you’ve got for a creating topic, the more straightforward it’ll actually be to carry that emotion to your own crowd and make a common ; appropriate descriptive article. Single tale to begin article. This actually is where you provide a limit to your own composition. Feel of your own composition’s dissertation for a promise to your own audience for what team of analysis you’ve made for the publications and help it become particular. The tips presented via the essay must certanly be exact.

There’s no issue on the imagination to enhance paper bags that are brown.

All the TOEFL essay themes were produced with writing paper the similar function in your mind. Interview documents ensure it is possible for you to use individuals as your own sources in place of books. When you collect enough stuff to start you must coordinate your essay. It truly isn’t wise to live on really feeble points within your composition. At times, in elaborating a time, you need to offer illustrations. It doesn’t should be in an official article kind or ideal phrases. For some thing to become a common ; appropriate convincing essay topic, it should be an arguable issue.

Hospitals use pcs to keep up files that are patient.

There are lots of matters that are going to be offered for that papers. Slim your topic by discovering a particular question your document will reply. Looking at what you’ve composed to day, make a listing of phrases it really is possible to look around endeavor to get posts for your own document.

Weight Loss Help and Tips Newsletter: You are now unsubscribed

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Reminder: Shutting Down

noreply@blogger.com (From Zero To Expert) — Tue, 18 Dec 2012 17:16:00 +0000

Fellow customers,

After much consideration, we have made the difficult decision to shut down Feed My Inbox over the course of the next couple of months.

Timeline

There will be no immediate impact on your account. Email updates will continue and you can still login to add/remove feeds at your liesure.

The same is true for webmasters. Your embedded forms will continue to work and accept subscribers until January 10, 2013.

Starting today (November 9), we will no longer accept new signups or feed subscriptions via FeedMyInbox.com. Again, this does not impact your account.

December 1- all outgoing emails will have a note on top explaining the shut-down

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Feed My Inbox Alternatives

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Long story short, we failed to generate enough revenue to sustain the business long-term and justify the time necessary for ongoing support, maintenance and feature development.

We are incredibly grateful for your support along the way and apologize that it didn't work out differently.

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Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Tue, 04 Dec 2012 11:15:00 +0000

Weight Loss Help and Tips

Why do women have belly fat?

Posted: 14 Sep 2012 01:26 PM PDT

Reason #1 Reproductive function

Reason #2 To protect vital organs

Reason #3 Alcohol drinking

Alcoholic Drink, volume calories

Whisky: 100ml, 220

Gin:100ml, 220

Brandy: 100ml, 220

Rum: 100ml, 220

Beer: 500ml, 184

Martini: 100ml, 175

Bailey's Cream: 1 glass, 120

Bacardi: 1 glass, 118

Reason #4 High calorie food is a woman's BFF

God said, "Man represents my image, woman – my emotions." No wonder women are way more emotional than men. These emotions are the reason why women are more sensitive than men.

Reason #5 Chitchats than workout

Women are highly motivated to lose weight and get rid of belly fats. However, when a woman finds her gym buddies, she usually chitchats with them and forgets about workouts.

Because of such characteristic, gyms become a rendezvous point for people who want to do talk with other people, rather than the original purpose of going to the gym to burn fats and tone muscles

Another contributing factor is that, when a group of women gather for a girls' night out, women talk, eat, and drink. This sedentary activity will definitely increase the numbers on the scale.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Wed, 28 Nov 2012 11:56:00 +0000

Weight Loss Help and Tips

How to keep fruit and vegetables fresh

Posted: 27 Nov 2012 06:18 AM PST

We all know that a diet rich in fresh fruit and vegetables is ideal for good health. However, it is not always easy to store fruit and vegetables correctly to prolong their life and keep them fresh for the maximum time. We’ve all had soggy lettuces, bruised peaches and mouldy carrots lurking at the bottom of the refrigerator. Here is a guide on how to store your fresh produce to prolong its life and avoid food wastage.

Remember that the time that fresh fruit lasts will vary a lot with the climate, in some areas, fruits that are normally stored at room temperature may need to be stored in the fridge due to high temperatures and vice versa.

Buy as fresh as possible

Fruit and vegetables will last longer if they are as fresh as possible when they are bought. The freshest produce is often found at farmers markets or smaller local green grocers, rather than the big supermarkets. Supermarket produce may have been stored for weeks before it even makes it to the shelves, so it's often not exactly at its best by the time it gets home with you. If you buy at markets you are also more likely to buy in season produce, which will taste better and be more nutritious.

Beware of tricks used by supermarkets to make produce look fresher. Fruit and vegetables are often sprayed with a fine mist of water to appear 'dewy' and fresh, and whilst market vegetables may be imperfect to look at, chances are they are actually fresher.

Storing Fruit

Different fruits require different storage techniques to keep them fresh for the longest time possible. Fruit should be kept unwashed and gently rinsed in cold water before eating, unless they are very dirty, in which case they should be washed carefully and completely dried before storage.

Fruits that should be kept in the fridge:

In general fruits that are stored in the fridge should be covered in a plastic bag or wrapped in plastic to protect from contamination from other foods and avoid contact with oxygen.

Berries, such as strawberries, blueberries and raspberries: Even in the refrigerator, these will only last a few days. It is important to remove any spoiled berries to prevent others from being affected. Strawberries will last longer if the green top is left on during storage.

Berries also freeze well, but should be places spread out on a tray to freeze initially, to prevent the berries freezing together. Once they are frozen they can be stored together in a freezer bag.

Grapes: These should be stored in a plastic bag unwashed in the refrigerator crisper and can last around five days.

Apples: these can be stored in the refrigerator or in a cool dark place and can last up to four months under the right conditions.

Fruit that needs ripening at room temperature

Many of the fruits we buy are under ripe, and so require ripening before we can eat them. This is best done at room temperature.

Pears, Mangos, Plums, Peaches and other stone fruits: These should be ripened at room temperature in a paper bag until they give a little when pressed. After this they can be stored in the refrigerator to slow down further ripening.

Pineapple: This can be ripened at room temperature or in the refrigerator. As the sugar in this fruit is concentrated at the bottom, storing the pineapple upside down can improve the sweetness, by allowing the sugar to spread through the fruit.

Fruits that should be stored at room temperature

Some fruits lose their flavour or texture when stored in the fridge.

Melon: This becomes rubbery and loses flavour if stored in the fridge; although once ripe and cut it will last for longer at cooler temperatures.

Lemons and limes: These can absorb flavours from the fridge and last a long time at room temperature anyway.

Bananas: These can give a banana flavour to other things in your fridge. Cold temperatures can also damage the fruit which is more accustomed to a tropical climate, as well as slow or prevent the process of ripening. To speed up ripening, place bananas in a brown paper bag.

Oranges: These should also be stored at room temperature, and will usually last up to two weeks when ambient temperature isn't too high.

How to store vegetables

As with fruit, vegetables should be stored unwashed in plastic bags and then rinsed before eating.

Vegetables to store in the refrigerator:

Vegetables should be stored in the crisper for best results.

Broccoli: This will last for around 3 to 5 days

Beetroots, carrots and radishes; Green tops should be removed before storage, then these should last for one to two weeks

Corn: For best results leave corn in husks and eat as soon as possible as even in the crisper, these will only last one to two days.

Lettuce and other leafy greens: these will last between one and seven days, depending on their initial freshness. Remove any leaves that start to go limp to preserve the others.

Vegetables that need to be ripened at room temperature

Tomatoes: These should be ripened out of direct sunlight at room temperature. Once ripe, they should be eaten immediately for best flavour, or store in the refrigerator, where they should last two to three days.

Vegetables that should be stored at room temperature:

Onions: These should last for two to four weeks. Store in a cool, dry place away from sunlight

Potatoes: Store away from light, which can cause potatoes to go green.

Using up fresh produce

We have all been in the situation when we have a large quantity of fruit or vegetables on our hands that is reaching the end of its days and if left longer will be inedible. Rather than waste this food, there are numerous ways to use up produce if there is simply too much to eat before it goes off.

Cakes, muffins and bread: Add fruits such as bananas, apples, or stone fruits, or grated vegetables such as carrot or zucchini to batter to create a high fibre, nutritious snack. Baked goods can also be frozen until needed.

Omelettes: Any vegetable can be thrown into a omelette for a quick, nutritious lunch or dinner.

Ice cream or frozen yogurt: Ripe fruit is ideal in as an ingredient in a frozen dessert as they give more flavour and add nutritional value.

Pickles: Pickling vegetables is a great way to use up a surplus of stock and the finished product will last for ages.

Soups: Cook up a quick vegetables soup to use up an excess of stock, then freeze to eat as a quick healthy meal later.

Purees: Fruit and vegetables can be cooked, pureed and frozen. They can they be defrosted and used later in baking, to make a soup or even as a topping from ice cream or yogurt.

Don't be afraid of frozen.

Many people avoid frozen vegetables, thinking them to be less nutritious than their fresh counterparts. However, in many cases this is not the case. As frozen vegetables are snap frozen almost as soon as they are picked, they actually retain a lot of their nutrients, in some cases more than fresh vegetables that have been transported, stored and then sitting on the supermarket shelf for weeks.

Frozen vegetables are great to have on hand for a quick nutritious meal and eliminate the worry of using up food that is going to go off.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Fri, 23 Nov 2012 11:56:00 +0000

Weight Loss Help and Tips

5 Bodyweight exercises that burn fat

Posted: 22 Nov 2012 12:57 AM PST

Not everybody wants or can spend an hour in the gym everyday training. A lot of people would be happy to know a handful of exercises which they can do at home and still have the fat burning benefits.

In this article we have gathered 5 exercises which they use your own body's weight but they can still provide a fat burning and muscle building workout. I don't believe in absolute statements such as 'the very best of exercises' or 'the only exercises'.

These exercises are not the only 'best' exercises you can do as there is a plethora of exercises which will deliver good results. You can use these in combination to another workout or pick the ones you like and use them with others you may have in your list. Below are some things to keep in mind regarding exercising.

Before you start exercising

1. When you are exercising your body will use calories (energy) to fuel the exercise, no matter what exercise it is. The type of fuel, whether it is fat, sugar or other will depend on the type of exercise, the intensity, the meal consumed before and when and a number of other reasons.

2. In very simple terms, the exercise must place some considerable challenge in your body and muscles in order to 'build muscle'. However, this doesn't mean that you should jump to intermediate level when you never exercised before in your life so you get maximum results. You are more likely to get loads of injuries and suffer. Build gradually.

3. The more muscles/muscle groups you use when performing an exercise the more fat you are likely to burn.

4. The more muscle mass you have the more calories and fat you will burn even when you're resting.

5. It is always recommended that you consult a medical professional and/or a fitness professional before taking on exercise especially if you have pre-existing health complaints and injuries.

You can also read: 28 weight loss tips with exercise | Best time of the day to exercise

5 Bodyweight exercises that burn fat

The exercises below are placed in an order in which they could be performed as a little circuit workout and alternate the muscle groups they target. However, even if you performed in isolation or at a different order is as good.

Just be aware not to overload one group (i.e. front legs) and neglect another (i.e. back of legs or upper body). It is always best to train muscles in balance and throughout the body to avoid muscle imbalances and injuries in the long term.

! It is important to do a 5-10min warm up prior to starting exercising. A warm up session should aim to warm and mobilise the major muscles and joints.

Rope skipping

You will need a rope to perform the exercise. You can buy 'special' skipping ropes but in my opinion any rope which is suitable for your height is fine. The one I usually use to train is a children's one which I bought from a shop for a couple of dollars. It does have some bright yellow handles but 'hey' it's fit for purpose. However, the length is important, as if it is too short for your height you will be tripping yourself with it.

How? To perform the skipping, try to keep your back straight and avoid leaning forward. Keep the elbows tacked in your body and the turning of the rope should come from the wrists. If you have to rotate your elbows to turn the rope then the rope may be too small. If you are a beginner in skipping, best jump two footed as it is easier to do. You can build different variations as you become more confident, such as alternate legs or cross arms etc.

How much? Perform for 3 min at the start of your workout to get your muscles and cardiopulmonary systems going, and then for another 5 min at the end. Skipping is more of an aerobic exercise and for maximising the fat you burn it is better if you perform resistance exercises 1^st and aerobic exercise at the end. The 3 and 5 min may not seem as much but trust me if you never skipped before (being a child was the last time) you will find that is not as easy. If you are more fit then by all means add min on. Go at you own paste and fitness level.

Push ups

Push up or press ups as they may also be called, target the muscles on the chest, shoulders, arms, and back. There are a number of variations in performance and when performed on the floor with straight legs then they also work leg tummy and buttocks as stabilisers.

How? 1. Lay prone on the floor with palms flat on the floor placed slightly wider under your shoulders. Keep arms extended but do not lock the elbows.

2. Extended legs and toes tacked in to the floor (raise on to your toes), keep your back straight.

3. Contract your abdominal muscles and buttocks. Keep breathing don't hold your breath.

4. Inhale, bend your elbows and lower your body to the floor.

5. Exhale, extend your arms and push your body back up to starting position. Repeat movement.

Easier variations include push ups against the wall (if you are really unfit) or the keeping the legs bend (on fours). Harder variations include one arm push ups or the legs placed on a bench or Swiss ball. Aim for what suits your own fitness level.

How much? Well it is quite a hard exercise. Aim for 4 to start off, rest for 30sec and perform another 4. If that is too hard then just do 4 and try to build on it or go for one of the easier variations and build on it. If you are fit and can do a couple of sets or more push up by all means judge it and go for it.

The plank

The plank is a good all over body stability exercise.

How? It is the same with the push up starting position. In the plank you just hold yourself in that position for a few seconds. Contract your abdominal muscles and buttocks. Easier variation includes assuming the plank position with placing your elbows bend under your shoulders and resting your forearms on the floor. Harder variations include placing your legs on a bench or Swiss ball and also alternating from side with one arm to centre to alternate side.

How much? Hold your position for 30 sec rest for 30 sec and repeat for another 30 sec. If you are unfit 30 sec will seem like a lifetime. As with all other exercises follow your fitness level and build on that.

Rear leg raises

Rear leg raises target the muscles at the back of the legs (hamstrings), and buttocks (gluteal). It also works the muscles of the back, chest and tummy as stabilisers.

How? 1. Get on an all fours position on the floor. Bend the elbows and under the shoulders and rest the forearms on the floor.

2. Contract your abdominal muscles and buttocks.

3. Raise your right leg keeping your leg straight. Raise the leg no further than hip level. Perform movement slowly and controlled.

4. Lower your leg to the floor and raise again. Repeat movement with the left leg.

For a slightly easier variation bend your knee with your heel pointing on the ceiling. Make sure that movement comes from the hip and not the knee when you raise the leg.

How much? Repeat 4 times with each leg.

Stick ups

The stick up exercise works the upper back, and shoulder muscles and also those muscles located in the shoulder blades (scapula). A good exercise which can offer some relief from upper back stiffness especially if cause from sitting in a desk for a long time. However, do consult a doctor if you have any previous complaints in that area and don't take it for granted that every treatment fits everybody.

How? 1. Standing up, keep the back straight, shoulders back and down.

2. Lift your arms straight above your head.

3. Slide your arms by bending the elbows and tucking the elbows on your side. Keep the forearms looking upwards. When lowering your arm squeeze the shoulder blades together so when your arms have slide down the shoulder blades have gone back into their place.

4. Extend the arms upwards in the same manner and repeat. Perform exercise slowly and controlled.

There are variations in which you perform the exercise against the wall or lying on the floor.

How many? Perform 8 stick up exercises. It is a simple but quite hard exercise. If 8 is too many, then adapt the number as with every other exercise and build on it.

20 healthy weight loss tips

Posted: 21 Nov 2012 03:40 AM PST

This article provides you with 20 healthy weight loss tips. When you want to lose weight you need to make sure that you do it the healthy way and in a way that it will not cause any problems to your physical or psychological health.

Everybody, very well knows the basic principles for weight loss: less food, more exercise. It may sound easy but the exhaustive pace of everyday life makes it almost impossible to achieve.

After a full day in the office, nobody is enthusiastic about the idea of a green salad or boiled chicken for dinner. Not to mention that two-hours running on the treadmill is not a good idea either.

The bad news is that you never lost ten pounds in three days-which means that you should be prepared to start a weight loss process that will take time and effort.

The good news is that there are some healthy weight loss tips that can help you lose weight without having to fall into hunger or adapt to “drastic” solutions with disappointing results.

This article presents 20 tips that will help you get the body you always dreamed off in a fast and healthy way, and it will also help you maintain this weight for a long time.

Tip #1. Drink lots of water

We often confuse thirst with hunger, leading to load our body with unnecessary calories when what we really need is a glass of cold water. If you prefer, you can add some lemon slices to the jug of water for extra flavour or to drink tea with fruit flavour but no sugar. It is a simple and healthy trick that will help you a lot in your weight loss efforts.

Tip #2. Think about what you can add to your diet, not what to remove

Set a goal to try and consume the recommended 5-9 servings of fruits and vegetables per day. This will ensure that your body takes the necessary fiber, while fighting hunger. You must also not forget the many benefits of vegetables for your health and disease prevention.

A good way to eat more vegetables is to mix them with the food. For example you can have vegetables in your rice or soups, in chicken as salads or in pasta. This is better than eating them on the side.

Eating more vegetables is a healthy habit that once you get used to it you will not realise that you are doing it.

Tip #3. Eat only when you are hungry

Many times, our desire for food is not due to real hunger but due to other several psychological factors. Hunger is the message of our organism to tell us that we need fuel, so if the desire for food is not due to hunger the food will not make us feel better. On the contrary we will feel worse because of the extra unnecessary calories we will consume. It is also a not healthy habit because it does not offer anything and will help you destroy your weight loss efforts.

Try to reduce the portions of your meals and increase their frequency. Notice after each meal if you feel bloat or tiredness so as to understand when you feel real hunger and when you eat because of other factors.

Tip #4. Avoid after dinner snacks

The most dangerous time to destroy your weight loss efforts and diet is after the last meal of the day, when you lie down in front of the TV with a pack of chips or a box of crisps and biscuits. This is the time that you eat out of a habit without really being hungry.

If you cannot resist the temptation of a small “sin” after a long day, obtain healthy snacks such as low-calorie cereal bars or ice cream without sugar and fat and allow yourself to have one per day. When you get used to this try to further reduce the calorie load with a cup of tea with no calories.

Tip #5. Enjoy your favourite foods

To completely avoid your favourite foods will not create the desired results since the feeling of deprivation leads to exaggeration. Think the last time you did not eat a chocolate for a month and the quantity consumed when you decided that you are ‘allowed’ to eat chocolate.

Instead of excluding from your weight loss program and diet foods you really enjoy, be sure to buy them in smaller amounts and to eat them less often, once or twice a week. Moreover, the expectation is what makes the satisfaction greatest.

Tip #6. Do not be too strict on your weight loss program

When you need to exit your diet for a while, walk to the cafe serving the best waffles, or organize a night out with friends. For even better results do not buy sweets or other snacks for home- instead replace them with plenty of fruits and limit these night outs to one per week. Thus, you will not have to worry that you will give up to the temptation while you are at home.

Tip #7. Eat several small meals during the day

Weight loss is the result of eating fewer calories than those we burn. When, however, we are constantly hungry this is not easy at all. Research shows that people who eat 4-5 meals a day find it easier to control their appetite and weight.

Apply this method for your own weight loss program. Try to divide the calories you consume during the day in many small portions. Make sure that you consume as much as possible calories before noon, with the evening meal being the last time you eat in a day. This is not only good for your weight loss efforts but it is also a healthy habit because it gives enough time to your body to function the 'burn' process properly.

Tip #8. Spicy food!

Add seasoning’s or hot spices in your food, which will enhance the taste and make you feel that you eat more.

The meals enhanced by tasty spices will stimulate your taste and create a sense of satisfaction, without actually eating more.

When you want something sweet, choose a hot caramel flavour with cinnamon or ginger. It gives you for some time the sweet flavour you need, with fewer calories.

Tip #9. Fill the kitchen with healthy and easy meals

The easy-made meals or snacks that are prepared quickly solve a lot of your problems (cooking time, preparation time etc) and lead you a step closer to weight loss success. These will prevent you from ordering something from a fast food restaurant or to order pizza, because you can within 5-10 minutes prepare your own healthy meal.

Such healthy foods include:

Frozen vegetables
Ready, purified salads
Canned vegetables (tomatoes, beans)
Arab pies of bread or wholemeal toast
Slices of boiled turkey (for toast)
Low-fat cheese
Black rice (quick boil)

Tip #10. Order kids meal!

When eating out, you can order an individual pizza or a small sandwich. In this way you keep the calories low and the quantities consumed controlled.

Another trick is to use smaller plates. This helps the portions look larger and if by looking at them you mind is satisfied, then most likely your stomach will also be satisfied.

Tip #11. Eat season fruits and vegetables

If you do not like certain fruits or vegetables, this is possibly due to the fact that you eat them when they were out of season. This makes them almost tasteless and odourless. In contrast, season fruits and vegetables are more delicious and less likely to disappoint you. They are tasty and healthy and help weight loss!

For example, strawberries, which are naturally sweet, sprinkled with a little cognac, or low-fat yoghurt and accompanied with canned fruits, are one of the best desserts you can enjoy without guilt.

Tip #12. Replace the fried potatoes that accompany your meal with grilled vegetables

Eating fewer fried potatoes, pasta or bread and more vegetables, will help you a lot in your weight loss efforts. Experts say even that you can save 100-200 calories if you reduce the amount of fat and starch foods to your plate and increase that of vegetables.

Tip #13. Find alternative ways to manage stress

Sometimes in our life, we are faced with situations that create us a lot of stress. Instead of looking to food for comfort, prepare some inedible healthy tactics to fight stress that work equally well.

Experts suggest to read a book, listen to music, write a diary, to practice deep breathing, meditation, or you can browse an album with photos of your loved ones.

Tip #14. Exercise a lot and keep fit

It may sound weird, but it is wrong to use the exercise as a means of punishment for yourself because you eat a lot, or in order to win the right to eat more. That is why many people say they hate exercise.

Instead, focus on how beautiful you feel, how much better sleep you have at night, and how much more energy you have when you exercise. Physical exercise is good for you whether you are trying to lose weight or not. See, therefore, exercise positively and try to make it your second nature.

Tip #15. Adopt the standards of the Mediterranean diet

It is a fact that the Mediterranean diet is a standard for any form of diet. The purpose is to include the Mediterranean diet in your weight loss program and diet.

The ingredients are simple. Use virgin olive oil as often as possible, preferably in salads with fresh vegetables, eat legumes one to two times a week and replace meat with fish, so that you do not consume meat more than once per week.

Tip #16. Avoid alcohol

Especially during the summer, excessive alcohol consumption should be avoided, as it is causing increased urination and dehydrates the body, not to mention the calorie load that alcohol has. Prefer lots of water and natural juices that will not give you a lot of extra calories and above all they are healthy.

Tip #17. Prefer fish and seafood

Especially in the summer you should eat light. The main concern is replacing meat with fish. Therefore you should prefer fish instead of meat, which will provide you with the necessary feeling of satisfaction, but with fewer calories and in a healthy way.

Avoid, therefore, fried food and prefer fish and seafood. Some ideas for fish meals are: mackerel, mullet, red snapper, bonito, perch, sardines, crops, rock, sea bream, and grouper.

Tip #18. Treat constipation problems

In their efforts to start a diet, many individuals experience constipation problems, which, apart from the adverse effects on the body, also affect the weight loss process.

Two basic steps you must follow to address this problem is: the daily consumption of more fiber, which have the capacity to contribute to the greater mobility of the gut, and the increased consumption of liquids, helping to correct the metabolic function. So you should increase the consumption of fruits and vegetables like oranges, apples, pears, plums, broccoli and greens.

Tip #19. Do not exclude from your diet any food group

Many of the “active” weight loss diets you will find support the exclusion of certain groups of foods such as carbohydrate-or fat-from your diet. This, according to nutritionists, is a big unhealthy mistake, as the body needs all nutrients-vitamins, minerals, trace elements, fiber, proteins, etc., which recruits from the different levels of the food pyramid.

Thus, carbohydrates such as bread and pasta, and meat and olive oil should not be missing from our diet, as they provide our body necessary nutrients and also have several benefits, ranging from disease prevention and the proper functioning of the metabolism, to high levels of polyunsaturated fatty acids (omega-3), helping to reduce cholesterol levels.

Tip #20. Eat a good breakfast

Some people when they are trying to loose weight they make the mistake of not eating breakfast. Avoiding breakfast is not a good idea at all because your will feel hunger during the day and at the end you will consume more calories during your meals. Not eating breakfast will also help you to eat snacks, in order to fight your hunger and at the end the calories you consume are more. In fact, research shows that people who eat breakfast every morning are more likely to maintain normal weight and they also find it easier to adapt to a healthy weight loss program.

To succeed in your weight loss efforts is up to you. This article gave you 20 healthy weight loss tips that can help you lose weight in a fast, healthy and efficient way.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Thu, 22 Nov 2012 11:54:00 +0000

Weight Loss Help and Tips

I Want To Lose Weight Where Do I Start

Posted: 21 Nov 2012 01:06 AM PST

I finally made the decision: I want to lose weight! If you’ve decided that you need to lose weight – be it for aesthetic or health reasons – it's often difficult to know where to begin. There are so many different techniques, methods and diets to try that it's almost impossible to make an informed decision. Luckily, weight loss usually comes down to a few important rules and these are where you should start. This article will take you through the most basic rules of all – reducing your calorie intake and increasing the amount of exercise you do.

Create a calorie deficit the healthy way

Although it isn’t fashionable to say that weight loss is just about creating a deficit in the number of calories your body uses, in reality that's all that really matters. For that reason if you're beginning to lose weight you need to work out how many calories you consume on an average day. It can be quite shocking to discover how much you're eating which is why it's always useful to make a note of everything you eat over a certain period. Once you have a benchmark you can then work on reducing your average intake.

This is important because many people assume that they have to crash diet in order to lose weight. Fortunately, this simply isn’t true and trying to eat as little as possible can actually damage your health and chances of losing weight in the long run. For example, if you suddenly stop eating then you may lose weight but your body's metabolism will also have decreased. This means when you go back to eating normally you'll put on weight much faster. Another problem is that a crash diet is very difficult to keep up for any length of time.

If you want to lose weight you have to exercise

Exercise is the other piece of the weight loss puzzle. If you’ve never been interested in sports then increasing the amount of exercise you do can seem daunting. You might imagine that the local gym is full of slim, fit people and be embarrassed to visit. The truth is that to lose weight you need to start exercising as much as possible. Some experts estimate that you need to perform cardiovascular exercise for around 250 minutes a week in order to lose weight which is a lot more than many people do in a month.

It's important not to think you have to reach this goal straight away though. Start by setting yourself smaller targets and work up to 250 minutes a week. This will increase your confidence as you can see gains in your fitness. If going to the gym doesn’t excite you then consider going swimming, joining a dance group or taking up a new sport. Jogging is also great for weight loss although you need to be careful not to increase your mileage immediately.

Follow a weight loss program that suits your needs

Hopefully this article has given you a few ideas for getting started with weight loss. It's vital that you come up with a plan – both for diet and exercise – that you can stick to for an extended period. The most common mistake people make when trying to lose weight is not creating a balanced diet which means it's difficult to be consistent. Yo-yo dieting (where someone loses weight, puts it back on and then loses it again) is not only frustrating but could also potentially damage your health and hence should be avoided at all costs.

In summary, if you want to lose weight you should work out your daily calorie intake and then decide how to reduce it by at least 20% – potentially more if required. You should then increase the amount of exercise you do in a way that's fun, enjoyable and sustainable.

5 Ways to lose one pound of fat

Posted: 21 Nov 2012 12:00 AM PST

To lose one pound of fat you need to take a number of factors into account. First you need to understand the role of fat in the body, what it takes to lose fat and why fat is the cause of a number of diseases. There are many ways to do that and in this article we discuss the 5 most effective ways to lose one pound of fat.

What is fat?

Fat is unused energy stored in the body. This is a very simple explanation of fat but is enough to understand that fat is the result of excess energy (calories) consumed through food that is not burned in the body and as a result gets accumulated in the muscles and body organs. When we consume food our body processes it and takes the energy needed to carry out the normal body functions as well as give us energy to cope with our physical activities. When the calories we consume through food are too many and not used by the body as energy they are stored in the fat reserves.

Fat is not necessarily bad, on the contrary it is vital for the normal functioning of the body as it is used for building up cells, producing hormones and keeping the temperature of the body at normal levels. What is not needed is excess fat that is the cause of a number of cardiovascular diseases and the major cause of obesity.

How to lose fat?

In mathematical terms one pound of fat is about 3500 calories. In other words when you consume more calories than your body burns and this number is above 3500 you gain one pound, on the other hand when you consume 3500 calories more than you consume you lose one pound. It is a straightforward calculation and to lose one pound of fat you need to ensure that the number of calories burned are constantly more than you consume.

For example if you can manage to create a 500 calorie deficit per day then in one week you will lose one pound. If your target is to lose 10 pounds in 2 months then you need to burn 580 calories more per day (10 pounds x 3500 calories = 35000 / 60 days). Have in mind that the minimum number of calories your body needs per day is about 1800-2000 so it is not recommended to go beyond this number. Here are 5 of the best ways to lose one pound of fat.

1. Avoid full fat foods

Since the only source of energy is the foods and drinks we consume, by minimizing the calories we eat and drink we increase our chances of losing weight and fat. So, try to avoid full fat foods, processed foods or foods that contain sugars and artificial substances. Instead prefer low-fat foods, sugar free drinks and lots of fruits instead of snacks and sweets. Read carefully the food label of each food you consume and ensure that it is low in fats, calories and sugars. Organic and natural foods are by definition healthier and have less calories and fat than non-organic food items.

2. Prefer fat burning foods

Although there is no such thing as fat burning foods, you can give preference to foods that are fat friendly. For example low fat milk and low fat dairy products, almonds, fish, oats, whole grain, lean meat and green tea are foods that have minimum amount of fats and they are recommended for a healthy diet. Some of these can even help you burn more calories by eating them than the calories they contain and they usually called negative calorie foods.

3. Fiber, fruits and vegetables

Fruits and vegetables are full of fiber, vitamins and minerals; Fiber has the special characteristic of keeping you full for longer periods and is also wasted from the body without adding to the fat reserves. This is the reason that all diets and weight loss programs suggest that you eat 5-6 servings of fruits daily. With fruits you keep your stomach full and away from other full fat foods.

4. Cardio and fat burning exercises

Dieting is the best way to protect your body from consuming fat but the best way to lose the accumulated body fat is through exercise. Exercise is the only way to accelerate the fat burning process and burn more calories. Not all exercises are equal when it comes to fat loss since exercises that accelerate the heart beat rate generate better results. The most common form is cardio exercises (walking, running, aerobics, cycling, swimming, tennis, squash, climbing etc.).

For even better results you can combine strength training exercises with cardio. Remember your goal is to increase your fat burning process so what is needed is less but more intense repetitions of the exercises (with minimum breaks) and not long repetitions with long breaks. Your goal is to push yourself to the limits so that the body will utilize the fat reserves for energy. This action is needed to actually lose more calories and in turn fat from the body. Exercising does not only make you weigh less but also look better.

5. Consistency is the key for fat loss

We mentioned above that in order to lose fat you need to constantly generate a calorie deficit between the amount of calories consumed and the amount of calories burned (remember 1 pounds = 3500 calories). The key for long term success is not to do that only once or a couple of days per week but to constantly keep the calories burned more than the calories consumed.

So you need to create a diet and exercise plan and stick to that plan for some time (at least a couple of months). Make sure that you exercise 4-5 times per week for at least 45 minutes per session. Combine your cardio exercises with weight lifting and strength training exercises and ensure that you follow a healthy balanced diet with moderate consumption of fats and carbohydrates. If you do that consistently for a number of weeks you will notice results both when you weigh in and in your appearance.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Wed, 21 Nov 2012 11:39:00 +0000

Weight Loss Help and Tips

Pilates for weight loss – Can you lose weight with Pilates?

Posted: 20 Nov 2012 08:12 AM PST

What is Pilates?

The Pilates technique was introduced by Joseph Pilates as a form of exercise in America (1926) and ever since they have grown into popularity and are now accepted in their use. Through the years they have evolved into different techniques (i.e. STOT Pilates, modified Pilates APPI technique, contemporary Pilates and so on) using apparatus such as the reformer, with books written about them, and DVDs for people to take home and practice.

The supporters and developers of different Pilates techniques claim a number of benefits to their name from improving posture and balance to losing weight, and those who use them will vouch that miracles do happen.

Different Pilates methods

Although the different Pilates methods developed can vary in their technique, they are all based in the 'classic' technique created by Joseph Pilates. In its essence the 'Pilates method' is a series of exercises which use the body's own weight and resistance. In theory, it teaches the body how to use its own mechanisms to recruit the 'core' muscles throughout the body.

Pilates exercises can be practiced as mat based and/or machine exercises and cover multiple levels of ability, with difficulty and intensity of exercises increasing as the level of ability progresses.

The Pilates method is based in 6 core principles: 1. Breathing, 2.Centering, 3.Precision, 4.Control, 5.Concentration, and 6.Flow.

Pilates for weight loss: the science

Research in Pilates in general tends to be of poor quality and has been a controversial subject. One of the main reasons is because there are actually so many different techniques/methods and variety of exercises it makes hard to test all of them in a study. Research is limited into specific exercises and/or exercises routines making it difficult for clear cut conclusions to be made.

There is very little research which has looked into Pilates in weight loss and is not of high quality. The little research that has been carried out does suggest that Pilates exercises can help to lower the Body Mass Index (BMI)and achieve weight loss. However, due to the limited amount of good quality studies available there is no strong scientific evidence to support a statement such as 'Pilates will lead to weight loss'.

In theory it is a form of physical activity, and as with any kind of physical activity some energy expenditure and some fitness gains will be achieved.

How to lose weight with Pilates?

Here is a step-by-step guide on how to lose weight with pilates and generally what you need to have in mind when choosing Pilates for weight loss.

Pilates is not the appropriate exercise choice if you are looking to increase calorie expenditure radically or you need to achieve large improvements in aerobic and strength components. Pilates exercises, especially those for beginners, are a more 'gentle' form of exercise and will not result in burning huge amounts of calories.

For those who are in general inactive and do not exercise at all Pilates will provide a challenge to the muscles and could result in higher energy expenditure (in very simple terms calorie burning).

Energy expenditure can increase in more advanced levels and/or with the use of apparatus such as the Reformer, and the Cadillac. The apparatus provide resistance, and increase the difficulty of the exercise and in result the effort made to carry out the exercise. Some mat-based techniques tend to use apparatus such as gym balls and thera-bands (resistance elastic bands) which can similarly increase resistance and muscular effort.

5 Steps on how to lose weight with pilates

1. Always start at an appropriate level. At a beginners levels exercises may not appear as they provide any muscular benefits or may seem very easy. It is easy to want to jump to a higher level which could provide you with more challenge, more calorie burning, and faster. However, one of the principles in which Pilates exercises are based on is precision and this is for a reason.

• For exercises to provide the muscular and fitness benefits they are aiming to provide.
• To avoid injuries. If any exercise is not performed properly and to the appropriate difficulty level, it can lead to back injuries, muscle strains, joint and ligament injuries etc.

2. Choose a technique/method/class which most suits you individually. There is not one technique proven to yield better results than another. When choosing a class is good to know what certifications the teacher has. Prefer teachers which have completed full courses from reputable colleges/institutes or have combination of qualifications such as fitness instructors, physiotherapist etc.

Regulations on Pilates certifications are not strict or very clear cut and a number of instructors may have just completed a weekend course which in some cases does not provide them with the appropriate skills.

3. Avoid fanatic schools that tend to preach extreme practices. For example that the only way is contracting the abdominal muscles 24/7. You can practice some elements of Pilates when sitting in your office, in the car, or watching TV, however, it is not natural to have any muscle contracted constantly.

4. Avoid home exercises. Unless you are an experienced fitness instructor is best to avoid DIY exercises at home. Not trying to undermine the home exercise regimes, however, in the case of Pilates exercises precision and control is vital. Not only for the wanted fitness gains to occur but also to avoid injuries. Carrying out exercises, at the beginning at least, supervised by a certified professional will have the benefit of carrying exercises in the correct technique, keeping safe and working on the appropriate level and routine of exercises.

5. Health first. As with every form with exercise if you have any medical conditions consult a medical professional before starting. A medical professional will be the most appropriate person to advise you in terms of weight loss and exercise which will most suit any medical needs.

Benefits of pilates for weight loss

1. Pilates can in some terms provide a full body workout (i.e. a number of muscles work to stabilise the body while mobilising a joint). However, effects are more region specific. Pilates exercises concentrate on the deep and superficial muscles of the abdomen (tummy), back and gluts (hips). They tend to give a flat tummy effect by conditioning the abdominal muscles and improving posture.

They could also help with reducing fat deposition in the abdominal and waist area (what some people can refer to as 'love handles') and the hips. If a muscle becomes more conditioned and works more efficiently it will in return burn fat more efficiently. A six pack may take quite a lot of time and effort to achieve though.

2. Results of Pilates on weight loss may be more prominent in terms of losing 'inces' in and around the areas conditioned (see previous point) rather than in kilos lost.

3. It could be more suitable for people who to start off can't sustain heavy or intense exercise or prefer classes rather than gym sessions. Additionally, it may be more suitable for those who just want a light firming form of exercise to top up their weight loss or just sustain a firm body shape.

4. For more radical results in achieving weight loss is best combined with other forms of exercise and physical activity.

5. As with every exercise, for muscular effects to take place it can take approximately 4 weeks. Moreover, any gains will depend on the intensity, duration and frequency of the exercise i.e. how long, how many times per week, how challenging for the muscles etc. These are the laws of physiology and apply to all kinds of exercise not just Pilates.

If you overload the muscles will not necessarily achieve better results faster. Muscles need an appropriate amount of challenge for fitness gains, and a good fitness professional should be able to provide you with the correct level, program and routine for your individual needs.

Is lap-band surgery a safe way to lose weight?

Posted: 20 Nov 2012 03:34 AM PST

Some people reside to surgery to lose weight. This is because either they cannot lose weight naturally or because they need faster results. One of the most popular surgeries is the Lap-Band surgery. One must be very careful before choosing such weight loss methods and certainly it should be after the close examination of a certified doctor. There are many parameters to examine before you are allowed to undergo surgery and it should be understood that weight loss surgeries are not applicable for all people. Let’s see below more details about Lap-band surgery as a way to lose weight.

What is Lap-band surgery?

Lap-band is an adjustable gastric banding system that helps you consume less quantities of food and this gradually leads to weight loss. It is applied through a surgery procedure with all the risks associated with surgeries. Lap-bad is an FDA approved system but not for all people. You must be at least 30 pounds above your normal weight and must not suffer from other more serious conditions or diseases.

Who can use Lap-band surgery for weight loss?

1. Men and Women who are at least 18 years old

2. Overweight people having more than 30+ pounds (for a period of more than 5 years) above their normal weight with a BMI of at least 40

3. People who have already tried to lose weight healthy but for various reasons have not succeeded. Healthy weight loss is always the recommended way to lose weight.

4. People who are not alcoholics

5. People who have a good state of health and not suffering from other diseases.

Who cannot use Lap-band surgery for weight loss?

Lap-Band surgery is not recommended if:

1. You have gastrointestinal problems, heart problems or other chronic diseases

2. You are addicted to alcohol or other drugs

3. You are allergic to certain materials used by the lap-band system

4. Women who are pregnant

5. Generally people with a history of disorders or problems that prohibit them from going under any type of surgery.

Your doctor or surgeon can examine your health condition and make recommendations as to whether you can use lap-band or any other weight loss surgery.

How much does lap-band surgery costs?

Lap-band surgery and after treatment follow up may cost you up to $30,000. This depends on many factors but many patients stated that the overall cost is close to this amount.

Should I use Lap-Bad surgery for weight loss?

Now that we have gathered all the facts about lap-band the next question is: Should I consider lap-band for weight loss?

By definition we are against any non-natural ways to lose weightand this also includes lap-band or any other surgery. Only in exceptional cases should someone reside to such risky measures especially when there are many ways to lose weight naturally, safe and healthy. You may read that the method is safe but it is still a surgery and it is still non-natural. Why go under all this trouble and take all the risks and costs when you can safely lose weight?

Remember that there are no short-cuts when it comes to losing weight. You many need more time if you decide to do it healthy but you are sure that you are doing a step towards a healthier life. Even if you do the surgery you still have to change your lifestyle if you want to keep the weight off.

Surgery will not give you a permanent and effort-free solution to your weight loss problems. Many people have also reported side effects after surgery which made their situation worse than before. Our recommendation is not to consider surgery before trying to solve the weight loss problems in a healthy way.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Tue, 20 Nov 2012 11:35:00 +0000

Weight Loss Help and Tips

How to lose weight if you have a slow metabolism

Posted: 19 Nov 2012 06:46 AM PST

People often refer to as having a slow or a fast metabolism. This categorization has also been used some times to explain why some people may put on weight easier or slower and /or why they can fail losing weight. Is there such a thing as slow metabolism and if so what can someone do in order to lose weight?

This article will look into some basic metabolic principles and how does energy expenditure (calorie burning) work so as to understand better how to lose weight if you have a slow metabolism.

What is the metabolic rate?

In order to understand what 'slow' or 'fast' metabolism is and how it affects weight gain, we will first explain some basic metabolic principles. Firstly metabolism is the combination of processes that take place in the body in order to function and maintain life. The means in which we take in nutrients and deliver energy as required is called metabolic regulation.

The rate in which the cells break food into energy (or simplified the rate in which we burn calories) is the metabolic rate. So when people usually refer to a 'slow' or 'fast' metabolism they usually refer to the metabolic rate.

Each person's metabolic rate depends on genetics, hereditary factors and amount of lean body mass (i.e. body mass minus fat such as in adipose tissue). However, it must be noted that in the general healthy population these differences are very small and metabolic rate on its own will not necessarily lead to measurable weight changes.

How does the metabolic rate work or measured?

The diagram bellow is a simplified way of explaining how the metabolic rate works.

An important thing to understand here is that regulation of energy metabolism and body weight takes place by highly complex systems and is not as simple as 'slow' and 'fast' metabolism.

What affects metabolic rate?

A second step is to look into which factors can cause substantial changes in the metabolic regulation and affect the metabolic rate and what makes some people to burn calories slower or faster. Some of these can affect directly the metabolic rate and others can affect hormones or organs which are involved in metabolic regulation and result in dysfunctional metabolism.

Some of the factors are summarised in table1 below; for the purposes of this article we will concentrate only at the aspects which can cause the metabolism to slow down.

Condition / factor	Effects
*1. Thyroid dysfunction*	Hypothyroidism: in simple words is when the thyroid gland does not produce enough thyroid hormones. One of the effects of hypothyroidism is decreased metabolic rate, and changes in the metabolic regulation. Weight gain can be common in hypothyroidism, not only due to the slowing down of the metabolic rate and the hormonal changes but also as a result of other symptoms. Symptoms such as fatigue, depression, and weakness can lead to decreased physical activity and associated bad eating habits.
*2. Genetic conditions / diseases*	There are a number of different conditions and these can range in the way they affect metabolism and weight gain. However, it is beyond the scope of this article to look into each one in details.
*3. Very low calorie intake*	This could include very low calorie diets, fasting for religious or other purposes, anorexia etc. Metabolism slows down to conserve energy and its own stores. Also muscle mass can be lost which would further decrease the metabolic rate.
*4. Sleep deprivation*	Chronic lack of sleep does not directly lower metabolism. It affects production of some hormones which are involved in metabolic and appetite regulation.
*5. Stress*	Stress affects hormone production which indirectly influence metabolic rate. Stress can have a dual effect. For some people it indirectly increases metabolic rate and for some it decreases it.
*6. Menopause*	During menopause a number of hormonal changes take place some of which influence metabolism. Menopause has been associated with low energy expenditure at rest and exercise and increase in central fat deposit and fasting insulin levels.
*7. Age*	Metabolic rate decreases with age. Some scientist will argue that the decrease in the metabolic rate starts as early as 25 years of age. One of the reasons for metabolic rate changes is the decrease of muscle mass with age.

How to increase your metabolism?

1. Consult a medical professional: In cases where metabolic changes and weight gain are due to medical conditions/disorders or you have any concerns, the best way forward is to consult the appropriate medical professional. It is important to receive the appropriate medical treatment for any medical conditions, as these could have serious implications to health if not treated properly. In addition, for some medical conditions it is important to follow the appropriate and recommended diets.

You could try every trick on the book for metabolism or weight loss but if not appropriate you could actually be harming yourself and worsening a condition.

2. Increase your muscle mass: Probably one of the most important ways of increasing the metabolic rate. With exercise is not just a matter of burning calories while we exercise. The more muscle mass we have in our body the higher the metabolic rate at rest. In the average healthy person what makes the difference in having a 'lower' or 'faster' metabolism is muscle mass (more specifically what is called lean body mass which is the muscle mass and organs).

Any form of physical activity will increase the rate in which we burn calories so you don't necessarily have to join the gym, simple things such as going for a walk, taking the kids swimming, or cleaning the house can help.

3. Avoid very low calorie diets: As mentioned above very low calorie diets can decrease the metabolic rate (see table 1). In order to lose weight decreasing the calorie intake may be necessary and metabolic rate may show some decrease in order for the body to adapt. The recommended calorie intake is 1500-2000 kcal per day for women and 2000-2500 kcal for men.

These are just guidelines and calorie intake does depend on individual factors such as levels of physical activity, age and body build. For a sedentary person who consumes 3000 calories a day is safe to aim reducing the calories within the recommended ranges. For a sedentary person whose calorie intake is within the upper recommended limits then a small decrease up to 500 calories should be sufficient and safe.

There are healthy ways of decreasing calories or increasing energy expenditure instead for losing weight without having to resolve into very low calorie diets.

4. Do not skip meals: Delaying having breakfast will actually help in burning more fat as fuel. However, skipping meals does not help your metabolism. Some scientist will argue that the body needs both periods of fasting and periods of feeding. This could help in improving metabolic flexibility which is the ability of the body to adapt easily in utilizing carbohydrates (sugar) and fats as a fuel and transition between them.

In very simple terms the systems becomes more efficient. In other words avoid loads of small meals and snacks (healthy or not) but aim to have all the meals in a day (i.e. breakfast, lunch and dinner).

5. Increase protein intake: Some studies have shown that protein does help in increasing the metabolic rate. However, you do need to include carbohydrates as well as very low carbohydrate intake can have negative effects in thyroid hormone production.

6. Caffeine: Caffeine is considered to increase the metabolic rate and the use of fat as fuel. However, caffeine is a stimulant and can induce a stress response among other negative effects. Therefore, it would not be recommended to have large amount of caffeine especially if you are experiencing other day to day stresses.

7. Sleep well: As mentioned earlier sleep deprivation can affect the body's metabolic processes. Sleep is important for the body and it does allow it to reset itself. A good night's sleep can make miracles for your body in every aspect.

8. De-stress: As with sleep, stress can have negative effects, not only for your metabolism. If you are actually one of those people who lose weight when under stress you may be tempted to think that is not a bad thing. Chronic stress can have number of implications to health and could actually result in chronic conditions.

9. Cold: Cold does increase metabolic rate as the body works harder in order to sustain its body temperature. Some people have gone as far to create the 'cold diets' in which they recommend to drink iced water and turn the heating off in the winter.

Although in cold weather we do burn more calories, chronic exposure to cold can actually lead into weakening of the immune system and being ill. So torturing yourselves with a T-shirt in the snow or with iced baths is definitely not recommended. Dress appropriately at all times and just simple appreciate that in the winter you will be using more calories.

Do You Know How to Lose Stubborn Belly Fat?

Posted: 19 Nov 2012 06:24 AM PST

Do you know how to lose stubborn belly fat? Take the following multiple choice quiz and see if you know all there is to know about how to shrink you waistline and keep the inches off.

(1) What types of foods contribute to excess fat in the abdominal area?

(a) Foods high in monounsaturated fats, such as nuts, seeds and dark chocolate.
(b) Fried foods
(c) High protein foods
(d) All of the above

Answer: (b) Fried foods often add unwanted inches to the abdominal area as the majority of their calories come from saturated fat. This type of fat is made from animal products and is also known to raise the level of cholesterol in the bloodstream. Therefore, fried foods are not only bad for your waistline but for the health of your heart as well. Foods high in monounsaturated fats are actually good for the abdominals if they are consumed in conservative portions. High protein foods speed up the metabolism and therefore help burn fat.

(2) What types of foods should be eliminated from the diet if you want to lose stubborn belly fat?

(a) Eliminate all sugary foods such as doughnuts and pastries.
(b) Toss out any foods that contain trans fats, such as chips from the vending machine.
(c) Remove low-fat dairy foods.
(d) Both (a) and (b)

Answer: (d) – Both (a) and (b) are the correct answers. Low-fat dairy foods, such as yogurt or skim milk are actually helpful in getting rid of belly fat as they release fat from fat cells in the abdominals and therefore reduce the amount of fat that is absorbed.

(3) Which food actually increases the body's capacity to burn calories and therefore reduces belly fat?

(a) Chili peppers
(b) Oat or rice bran
(c) Asparagus
(d) None of the above

Answer: (a) Chili peppers. Hot peppers of any kind contain capsaicin which increases the capacity for the body to burn calories by as much as five to ten percent.

(4) What is the best way to speed up the metabolism and therefore reduce fat from the belly?

(a) Eat foods high in protein, such as egg whites, chicken, fish, nuts, seeds as well as certain berries.
(b) Consume nutrient-rich foods such as fruits and vegetables.
(c) Drink plenty of water.
(d) All of the above.

Answer: (d) All of the above. Combined, all of the above approaches work as they speed up the body's ability to burn calories and therefore reduce belly fat.

(5) When trying to lose weight, it's helpful to detox the system to flush out any impurities so you can burn fat more efficiently. Which of the following fruits then is particularly useful in flushing out the kidneys?

(a) Kiwi
(b) Apple
(c) Cranberries
(d) Apricots

Answer: (c) Cranberries are specifically helpful in flushing any impurities from the kidneys. In fact, they are often used in clearing infections from the urinary tract.

(6) By adding fiber to your diet, you can significantly lose belly fat. Therefore, by simply doubling your fiber intake, how much weight, on average, can you lose in a year?

(a) 5 pounds
(b) 15 pounds
(c) 10 pounds
(d) None of the above. You can't lose weight by merely doubling the amount of fiber you consume.

Answer: (c) 10 pounds. It's been shown that if you simply alter your eating habits and include foods that contain more fiber, you will also see a lower number on the bathroom scale.

(7) Which of the following exercises is the best exercises to lose belly fat?

(a) Crunches
(b) Lifting Weights
(c) Running
(d) Both (b) and (c)

Answer: (d) Both (b) and (c) are the correct answers. Although crunches are good for toning and strengthening the abdominal area, they will not necessarily reduce the fat. The only way to burn fat is by speeding up the metabolism. A cardio workout like running assists in increasing the heart rate and the body's ability to burn fat and calories.

Used in conjunction with resistance trainingor an anaerobic exercise such as weightlifting, you will indeed lose weight in the abdominal area. That's because resistance training causes you to keep burning calories even after you’ve completed your session of exercise.

(8) Which of the following beverages will aid in reducing one's waistline?

(a) Skim milk
(b) Coffee
(c) Green tea
(d) Both (a) and (c)

Answer: If you said (d) – both (a) and (c), you are correct. Skim milk is a low-fat dairy product. Any low-fat dairy product is helpful in lowering the amount of absorbed fat in the abdominal region and therefore reduces any accumulation of fat. Green tea too is a good beverage to consume if you want to reduce inches from your waist as it's been proven to boost the metabolism and therefore burn fat. On the other hand, coffee dehydrates the system and is not a good choice if you want to lose weight in the abdominal area. It's important to keep hydrated when you want to burn calories and lose excess weight. So coffee isn't the best choice when it comes to something to drink.

(9) Which of the following foods is not rich in fiber and not necessarily helpful in weight reduction?

(a) Chick peas
(b) Strawberries
(c) Potatoes with skins
(d) None of the above.

Answer: (d) None of the above. All of the foods listed are rich in fiber and can help you lose weight if consumed in conservative portions.

(10) If you must cave in to temptation, which of the following treats would be best to eat if you want to keep your belly washboard flat?

(a) One or two bites of dark chocolate with almonds.
(b) An ice cream sandwich.
(c) Pork rinds.
(d) None of the above.

Answer: (a) Believe it or not, it's been found that you can eat a small amount of dark chocolate without any adverse effects. If you wrap it around a protein like almonds, then you'll even obtain more benefits. Dark chocolate contains monounsaturated fat, which is produced from plants and is an acceptable food to eat provided you consume only a small portion as it's also dense calorically.

How do you "weight in" when it comes to belly fat? Did you get most of the above answers right or do you need to do some more homework? Regardless of your score, remember to keep a healthy perspective, which is the best way to lose belly fat. You're already on your way to losing weight if you can maintain a positive outlook.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Mon, 19 Nov 2012 11:23:00 +0000

Weight Loss Help and Tips

The 17 day diet review

Posted: 18 Nov 2012 06:56 AM PST

The 17 day diet appears to be the new craze in the weight loss world. It is not unusual for diets to appear, become fashion and in time disappear or get discredited by professionals. So it will not come as a surprise if the 17 day diet follows the same path or if people start questioning its credibility.

So does the 17 day diet really work or is just one of the many trends that come and go? This article will look at the details of the 17 day diet and review these.

The 17 day diet details

The diet was designed by Dr. Mike Moreno a family practice physician and became popular after being introduced in a US TV program. The diet is mainly available through the internet, and is detailed in the 17 day diet book, published by Dr. Moreno.

The diet is divided into 4 cycles each lasting 17 days which are accompanied with specific diet plans. The cycles are as follows:

1^st – The accelerate cycle (Days 1-17). During the 1^st cycle the diet plans allow unlimited lean protein (in the form of lean meat including 2 eggs per day), a small amount of oil (i.e. flaxseed oil or olive oil), small amount of fruit and probiotics such as yogurt. Total recommended/given calorie intake is 1200 cal.

Diet plans don't allow starchy vegetable such as potatoes, processed or 'white' carbs (i.e. pasta, bread), sugars and alcohol.

The plans also include drinking green tea and 64 ounces (aprox. 2 litters) of water. According to Dr. Moreno the 1^st cycle is like a cleansing period in which the body clears sugar and toxins from the blood. It also promotes rapid weight loss and fat-burning, discouraging fat storage. It promises weight loss of 10-12 pounds.

2^nd – The activate cycle (Days 18-34). During the 2^nd cycle the diet plans decrease the amount of fat into 1 serving and introduces 'healthy carbs/starches'. Examples of Dr. Moreno classifies as healthy carbs/starches are legumes, brown rice, bulgar and sweet potatoes. The average calorie intake is around 1500 cal.

What is important in this cycle is 'calorie cycling'. What is classified as calorie cycling here is alternating low calorie days with high calorie days. The theory is that this calorie yo-yo'ing will confuse the body and will keep the metabolism guessing. In result the 'confused' metabolism will not slow down and weight loss will not plateau.

3^rd – The achieve cycle (Days 35-51). During the 3^rd cycle the diet plan expands and allows a large variety of fruit, vegetables, proteins, fats and starches/carbs. Protein is restricted to the size of a sponge.

The cycle also allows 100 calorie snacksand a serving of alcohol.

4^th – The Arrive cycle (days 52-life). The 4^th cycle is the maintenance cycle which is meant to last a lifetime. The diet plan is to just follow plans from cycles 1, 2 and 3 through the week. At the weekend the plans allow 1-2 favourite meals (eat what you like) and 1-2 alcoholic drinks per day.

The recommendation given is splurge but do not binge. The theory is that in his way dieters can keep in track with their weight and it will be easier to pick up on Monday from where they left off. The last cycle is considered to be the weight stabilisation cycle. Dieters are advised weighing themselves once a week and if they have gained 5 pounds to go back to the 2^nd cycle and diet until they lose the weight.

The theory behind the 17 Day Diet

According to Dr. Moreno the diet will guarantee fast, radical and sustainable results. The theory behind it is that:

By breaking down the diet in 17 day cycles dieters will not feel bored and are more likely to comply with the diet. In addition the body takes approximately 17 days to adapt therefore each cycle is 17 days.
A 2^nd aspect is calorie cycling and tricking the body and the metabolism. By calorie cycling the metabolism will not slow down and therefore weight loss will not plateau.
The diet will give the basis for healthy eating and healthy lifestyle so when dieters arrive in the 4^th cycle they will just practice what they learned from the previous 3 cycles.
The diet is also accompanied with a 17 min exercise workout which will aid in both weight loss and healthy living.
Dr. Moreno is citing a scientific research which supports that fast weight loss has more sustainable results than slow weight loss.

The facts

It is not a very bad diet. It has some principles for healthy eating and lifestyle, such as don't eat junk food, and do eat fruit and vegetable combined with exercise. Some people do like to follow a specific diet when trying to lose weight, and in comparison to some other diets available in the market, it is not too bad.

However, it is not something new. The Dukan diet has a similar 4 phase outlook and structure. Phase 1 or cycle 1 in all those diets involve a very low carbohydrate high protein plan. There is some scientific evidence to actually support that higher protein diets are better for health than higher carbohydrate diets. However, very low carbohydrate diets are not recommended. There are healthier options when choosing carbs, such as legumes instead of bread or pasta and can be as healthy if included in a diet.

Indeed the body does take about (±) 2 weeks to adapt completely to changes. So if transferring from a high carb to a very low carb diet there will be some effects until the body adapts. Dieters can expect to feel tired, have cravings for sugar, feel irritable and have possible mood swings. Therefore, following the 1^st cycle can be a challenge for some people. Lowering carbohydrates gradually may be easier and more feasible.

Depending on the level of exercise, an adequate amount of carbohydrates should be taken. Exercise does not necessarily require large amounts of carbs as years ago used to be believed. However, if involved in intensive exercise, eating some carbs is important.

The 1^st cycle is predominately a low calorie diet. Yes the body shifts into burning more fat during a low carb diet, however, during the 1^st week most of the weight lost will be water mainly with some fat and protein. Needing time to adapt means that the body needs those 2 weeks to adapt before making long term metabolic changes. In addition, any low calorie diet would result in weight loss.

The 1200 kcal could be for some people within a safe range however, calorie intake can depend on body build, age, gender and levels of physical activity. For example men in general have higher calorie ranges and for some 1200 kcal may be too low.

Some research does show that in obese and morbidly obese people, very low calorie diets and fast weight loss can be more effective and can show better results. However, if obese and/or morbidly obese, taking on radical changes such as following a very low calorie, very low carb diet can be a shock to the body. It is recommended that a doctor, medical professional and/or a registered dietician, as there may be high risks for health.

In terms of overweight people there is no sufficient scientific evidence that fast weight loss can have better results. I must note that the research Dr Moreno has cited in his book is regarding obese women and not overweight. In general, fast weight loss is not recommended.

Some studies have shown positive effects and some have studies have suggested that there may be links to negative long term effects to health.

The diet appears to promote a long term obsession with dieting and weight. It does recommend dieters weighing themselves once a week and if they have gained 5 pounds to go back into dieting. This constant preoccupation with weight and dieting is surely not a healthy behavior.

It is probably much better for people to commit themselves in changing behaviors and eating habits rather than follow a lifelong diet. Finding the reasons why one may have put on weight and changing those behaviors and reasons could have long term sustainable results. If for some people it works to follow the diet in order to make those changes could be as effective. However, I would not recommend lifelong weight and dieting obsession. Balanced diet, moderately lowering calorie intake, and increasing physical activity is as good and safe option for losing weight.

As with every weight loss programsif suffering from any medical/health conditions and complaints always consult a medical professional before starting any diet. The 17 day diet would not be recommended for people who may have kidney problems/complaints, diabetics, pregnancy, high uric acid such as gout. If in any doubt or if you have any concerns always consult a medical professional.

Why I am not losing weight?

Posted: 18 Nov 2012 06:44 AM PST

I have been able to lose 13.5 pounds. I am having trouble going below 200 pounds. I have been eating 1,000-1,100 calories daily and walking 2 to 2 1/2 miles per day. I do not understand why I am not losing weight. Any advice would be appreciated. Thank you so much!!

Thank you for your question. In theory with what you are doing you should be losing weight, however, there could be a couple of reasons for weight loss to have slowed down. I have listed a few things for you in order to answer your question.

1^st I would advise to check with your doctor for any hormonal problems such as thyroid dysfunction and possible underlying diabetes. Excess weight can be connected with hormonal imbalances or possible first stages of type 2 diabetes. If you haven't had all these checked I would highly recommend it. Such issues can slow down weight loss or they could be the reason you cannot lose any more weight. In such case your doctor will be able to advise you in terms of treatment and appropriate diet.

2^nd Make a diary of the foods and drinks you eat for about a week. It could be little things which you may not have accounted for such as fizzy drinks (coke, lemonade), sugary milky coffees, alcohol etc. which can carry a lot of extra calories. From your diary you can see if indeed there are things which were adding to your calorie intake and you can adjust your diet accordingly.

3^rdYou have lost quite a lot of weight so far. Was that done over a long period of time or quite quick? Sometimes the heavier we are (especially passed the overweight range) the more difficult it is to lose that little bit of extra weight. It could be that your body reached a plateau and is straggling to gain the momentum it needs. Some research has shown that for some people with a lot of excess weight is best to follow a very low calorie diet. But before you consider following a radical diet have a check with your doctor (1^st point as well as if it would be safe for yourself). Very low calorie diets can be hard to follow and can put considerable strain to the body. In addition, if you do follow a very low calorie diet, make sure that:

Consult your doctor and make sure is safe, appropriate and that there are no underlying medical issues.
You have a varied nutrient intake. Aim for a diet that has a higher protein intake and lower carbohydrate intake. Keep some carbs for your walking.
Don't follow it for very long period. Use a very low calorie diet to help your body gain momentum in losing weight and not as a very long term prospective.
Account that you are doing some walking and should have an appropriate calorie intake for it.
If you do lose some more weight increase your physical activity/exercise and slightly increase your calories to have enough energy for exercise.
If you do opt for as low as 500 kcal a day best not to do any high intensity exercise.

4^th Make sure you do not skip meals. I understand that you do consume an average of 1000 kcal per day, however, if you have breakfast and nothing else all day for 10 hrs until the night you could be slowing down your metabolism. You would still use some of your own reserves for fuel but your body will try to hang on to as much as it can as it feels that is starving through the day.

It is best to have all 3 meals through the day (breakfast, lunch, dinner). You can try to delay breakfast in the morning to increase fat burning but do have it. Also have a protein based breakfast which helps in felling full for longer. Moreover, you could add green tea to your diet which has been linked with increasing metabolism and aiding weight loss.

However, don't expect that you will lose loads of weight with just drinking green tea. It just helps in combination with everything else to increase weight loss.

5^th Try splitting your 'walking' into 2 sessions instead of one. Some studies suggest that by having 2 sessions of exercise can increase metabolism. It may be helpful to add some resistance exercises as well. Don't have to go to the gym just adding a couple of exercises for 10 min such as bicep curls could help. I would not recommend lifting heavy weights or doing squats as it can put extra strain to your knees and back and lead to injury.

Light weights, and to your ability. In general just try to keep physically active through the day with things such as cleaning the house, walk to the shops instead of taking the bus etc. However, if you do follow a very low calorie diet do not increase your exercise.

I hope these few steps help to put you in the right direction. If you have any further questions please do contact me again.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Sun, 18 Nov 2012 11:06:00 +0000

Weight Loss Help and Tips

Weight loss with crash diets, is it possible?
How to lose weight if you have PCOS?
5 weight loss mistakes you should avoid
5 Foods to avoid while dieting
10 tips for those who are desperate to lose weight fast
9 Tips for maintaining weight loss
11 ways on how to lose water weight

Weight loss with crash diets, is it possible?

Posted: 18 Nov 2012 12:23 AM PST

Is weight loss with crash diets the same as looking for gold at the end of a rainbow? Wouldn’t be great if we could eat whatever we liked and when we did need to lose weight, we could pick up a miracle diet follow it for a week and get results in our doorstep. Wouldn’t be great if there was a bucket of gold at the end of the rainbow as well? Well for a lot of the available crash diets that's more or less the case. I am holding my breath for the one diet that I might have missed.

Crash diets explained

There are actually hundreds of different crash diets in the market and it is beyond the scope of this article to look into each and every one of them. Crash diets are usually of restricted calorie intake and aim in achieving radical weight lossin a small period of time. Such diets are usually fasting diets sometimes combined with exercise and are often accompanied by supplements, diet pills or laxatives.

It is very common for crash diets to be based on a fruit or vegetable which is meant to have unique weight loss powers. Examples of such diets are the cabbage, grapefruit and the acai berry diets. In general a lot of the crash diets are based in extreme eating habits such as drinking only juice (juice diet), or ingesting a tape worm (the tape worm diet, yes it is real).

Although crash diets are predominately short in duration (usually 3- 10 days) some may advocate that they can be followed for longer or follow a cyclical pattern such as one week on one week off . Crash diets have in general been criticised as being unrealistic, unhealthy and that there isn't such thing as quick weight loss. However, there are testimonies from people who swear they lost the weight and it is the best thing on earth. So what is the truth, and do crash diets actually work?

Crash diets: the theories answered

Each crash diet has its own theory behind it. In this part I will look at some of these theories and provide an answer for each.

Theory 1: In some simple terms one theory is that if you radically reduce calorie intake you will lose weight.

Well that is partly true. By reducing calorie intake the body will mobilise its stores to use for the energy it requires. In order to lose weight there will have to be a negative energy balance, which means that the calorie intake should be less than the calories used by the body. It must be noted that in real terms this is a little bit more complicated than that and there are a number of factors that can influence the metabolic processes of the body such as medical conditions, and stress. But we will accept for the purposes of this article that this is in part true for the average healthy person who sleeps well and is stress free.

However, what is important to remember is the process in which the body will start using its energy reserves. Even if complete starvation takes place the first thing the body will start using is its glycogen stores (sugar stores) from the liver and the muscles. It will then start mobilising some fat and protein and within all the process it will lose a lot of water as well. The body does use some fat throughout the day anyway, but to it does need more time to adjust in burning solely fat once glycogen has started finishing.

Protein is the most important thing so it will try to save it as much as it can. It will use some protein in the process but it will indeed try to spare it for as long as possible. What does all that mean in terms of weight loss? In the first phase (about 1 week) of fast like dieting what you lose is glycogen loads of water and some fat. In general the amount of fat lost is not measurably significant.

So yes you will lose pounds but is mostly glycogen and water with a small amount of fat. In addition, metabolismwill start to slow down quite quickly so by the end of a week you will be burning even less energy.

Theory 2: The fruit/vegetable/supplement has unique properties and causes the body to lose weight very fast.

Whether is acai berry, or cabbage, or grapefruit or a juice from Mars there are not sufficient scientific evidence to show that either of these induces weight loss. Some studies which may be available are of poor quality and results are highly questionable. Some of the fruit may have different nutritional properties such as acai berry is an antioxidant and is no doubt that they may have positive effects in health. However, this is a different matter and not always related to weight loss.

To my knowledge these which have shown results in some scientific studies in aiding weight loss are green tea catechin and dietary calcium on its own or in combination with vitamin D (basically from food and not as a supplement). However, do not expect to drop dress sizes with just drinking loads of green tea. A healthy and appropriate weight loss program will be needed in combination.

Theory 3: The diet plan will change the body's metabolism achieving weight loss and it will be all from fat.

Well there are ways to alter the metabolic processes and increase the metabolic rate (rate by which we burn calories). However, for any long term adjustments to take place (example retraining your body to burn fat more efficiently) do take around 2 weeks. Each person may react differently and may take slightly longer or slightly quicker in making such biological adaptations but at average 2 weeks is the time required. A 3 day crash diet is unlikely to induce such long term changes.

It is true that your body will start adapting to extreme conditions almost immediately. The word is start and in extreme conditions it will adapt for survival. For instance in starvation or fasting style diets the body will start to make metabolic changes in the 1^st 8 – 10 hours after the last meal. If no food is being ingested as the day goes on changes will continue to be made with survival in mind.

In addition, the body can learn/adapt to burn more fat as fuel however, there is no such thing as burning only fat. We use a combination of fuels all the time. We can use one kind of fuel more or less according to the activities we carry out and our diet among other factors.

Theory 4: Fast weight loss with crash diets is healthier and safe.

There is not a yes or no answer for this. It is true that some studies have shown that obese people who achieve fast weight losshad better long term results in sustaining the weight loss and in terms of health. It is also true that a number of studies suggest that crash diets can lead to weight fluctuations related to yo yo dieting and have been associated with a number of health complaints and risks.

What is important to consider is what kind of diet is used and if someone is obese or not. There are major differences from biological to general health between obese/morbidly obese and just overweight people. It is often the case in obesity that health risks deriving from obesity outweigh the health risks of a fast weight loss.

However, in either case I would not recommend to follow a crash diet just because you read somewhere that research says is better. Always consult a medical professional especially if there are any other medical conditions and complaints present. It could well be that the strain put on your body trying to deal with food deprivation is high and risky.

I would definitely argue that a crash diet such as the tape warm diet is not healthy or safe for anybody regardless of body size, age, or any other factor in the world. This is just an example to actually say that some diets are far from healthy or safe. Some very low calorie diets may be recommended for some situations, but it is usually advised to try and include a variety of foods and nutrients.

Also some of these diets are only meant to be followed for a very small period of time. They are not designed for longer as they may not be healthy or safe. If you are not getting results from a 1 week diet does not mean that you need to do it longer but that it is actually not working. Maybe it is true that you will not lose 1 dress size in a week. Moreover, restrictive and very low calorie diets have been associated with musculoskeletal complaints, and can lead to suppression of the immune system leading to high risks of contracting illnesses and infection.

Theory 5: The diet is cleansing, detoxifying, as nature intended, healing, will aid digestion.

There are not actually sufficient scientific evidence to support that detoxing or cleansing the body has any health benefits. The body has its own mechanisms to filter and remove toxins. In addition, some of the theories in which foods are 'toxins' for the body and which are 'healing' foods are not based on scientific evidence.

Diets which are very restrictive in what kind of foods they allow such as just juice diets could lead in nutrient deficiencies. Very restrictive diets which are recommended for long periods have been connected with vitamin A, vitamin C and amino acid deficiencies. All nutrients are vital for the body, including fat. Nutrient deficiencies are far from 'healing' or 'healthy' for the body.

In addition some of these fasting/only liquids diets can lead to gastrointestinal complaints. Suffering from diarrhoea is not a form of detoxifying or aiding digestion or 'the way nature intended'.

In simple words the benefits gained from a crash diet are not usually sufficient enough. Any weight lost will be mostly water and it will be gained back very quickly. If someone wants to use a crash diet to lose that inch to fit in that dress/trousers etc yes it is possible as long as you are aware that is not actually loads of fat what you are losing.

How to lose weight if you have PCOS?

Posted: 18 Nov 2012 12:08 AM PST

We got the following question from a reader: How to lose weight if you have PCOS. I have POCS (polycystic ovary syndrome) and I need to lose 15 pounds in 6 months. It is so hard to lose weight with this condition. What diet should I use and what else can I do?

I assume that by saying you have PCOS you mean polycystic ovary syndrome. I am sure that your doctor will have filled you in about details of the condition. It has some genetic basis but research is unsure to what extent women are born with it. Overweight and obesity have been related with developing the condition as well as family history of type 2 diabetes. Studies support that there is a relationship between developing symptoms of PCOS and insulin resistance.

In very simple terms insulin resistance means that the hormone insulin is less effective in stimulating the body cells. Insulin is involved in the metabolism of sugar in the body, by stimulating the cells to take sugar from the blood and use it for energy or store it among other things. Due to the high risk and the links to diabetes it is quite important to try and keep your blood sugars to a low level and stable (within normal ranges).

You would benefit from reducing your calorie intake, and increase exercise to achieve weight lossand improve insulin sensitivity and sugar metabolism. I would very much suggest following a lower carbohydrate – higher protein –lower fat diet. Below are some of my suggestions:

1. Decrease your calorie intake.

If you find it easier to follow a specific structured diet I would recommend choosing one which is a higher protein – lower carbohydrate diet. Such diets are the zone diet (or 30-40-30), the new Atkins diet and the Dukan diet. I am sure that you will find a plethora of other high protein diets available, however, avoid the ones which tend to cycle calories or carbs (i.e. one day high carbs – one day low carbs or one day high calories – one day low calories cycling). Your aim is to achieve stable and low blood sugar levels which 'cycling' or fluctuating calories/carbs diets don't particularly do.

I find the 'New high protein diet' book by Dr Charles Clark and Maureen Clark quite good. It has a number of recipes and lists of foods for meals which you can choose from. If you are not a person to follow an organised diet to the letter the book can be quite useful. This is a suggestion, as there are a number of high protein recipe books which you can pick up from anywhere if you need meal ideas.

2. Avoid the so-called crash diets.

In a general manner whether you do it yourself or follow a specific style diet, what you are aiming for is to have meals which contain protein, small amount of fat and small amount of carbohydrates. Examples of protein are: red meat, chicken, fish, dairy products such as cheese, and eggs.

Examples of carbohydrates are: bread, pasta, potatoes, cakes, sugar and pastries. Choose complex carbohydrates instead of refined carbs i.e. whole meal instead of white bread and pasta. If you look at food labels aim for those with low Gl or GI (glycemic load and glycemic index respectively). If you can try avoid large amounts of bread, pasta etc all together. Opt for legumes which have a lower amount of carbs and for vegetables, salad and fruit instead. If you can't live without bread etc. as I said opt for wholemeal and have only one slice per meal.

In terms of fat intake, try to lower the amount of fat as well. Best avoid trans fats all together which are found in processed foods, hydrogenated oils such as vegetable oils, crisps, margarine, fried foods etc. Well in general do avoid takeaways, fried foods, fast food and junk food sweets and snacks. I would not suggest going for low fat versions such as low fat version of a cheese.

Opt for cheeses which are lower in fat anyway such as cottage cheese or if you have full fat cheese have a smaller portion. Also avoid fruit yogurts as they may have more sugar, but if you are going to choose between a cake and a fruit yogurt the later is better or add some fruit to plain yogurt and half a spoon of honey even better. Find those combinations that work better for yourself. Do opt for healthier fats such as those found in avocados, oily fish, nuts, olive oils etc. They are beneficial for health.

3. Lower your calorie intake.

Keep a diary of what you eat and drink for a week. This will help you see which foods/drinks you can avoid in your diet and also find calories you are consuming which didn't think were there. Things such as fizzy drinks and sugary milky coffees and hot drinks contain quite a lot of calories and sugar. Have no sugar in your coffee if you can help it, or have a green tea instead and only one coffee a day.

In average females need 1500 – 2000 Kcal per day. The amount of calories will depend on amount of physical activity and exercise, fitness, build, age etc. In general terms 1200 – 1500 kcal is a safe range for dieting. Don't go hungry though and don't over decrease your calorie intake to start off. I understand that it may be difficult to lose weight with PCOS.

Try with a moderate calorie reduction and if you see that it is not working then consult your doctor for the option of going on a very low calorie diet. In some cases a very low calorie diet may be recommended especially if health risks due to weight are present. However, it should be your last option as it can be very hard to follow and can place a lot of stress to your body as well as it may carry some health risks.

4. Be realistic in your weight loss expectations.

You will lose some fat in the first 2 weeks but majority of the weight loss is water, glycogen (stored sugar) and some protein. It does take 2 weeks approximately for the body to adapt to diet and metabolic changes so don't give up if you don't see massive results at first. Allow 2-3 weeks and then evaluate your diet.

How much weight have you lost, how do you feel and how difficult is it. If you are used to having a high carbohydrate diet you may experience some craving and mood changes in the first 1-2 weeks. Your body is used to having carbs and it will miss it. Be prepared for it. Find things you can do to distract yourself like a hobby or go for a walk.

Set realistic weight loss goals for each week/month. There is not point setting your weight loss for a stone per month as if you are not going to reach it you will be very disappointed and you may lose your diet momentum. Set it low and if you do lose more, then it is a bonus and you can reward yourself. An average of 0.5 – 1kg per week is within a healthy range for weight loss. However, it does depend on each individual, and also you may find that you may get some good results at first and maybe reach a plateau or straggle at the beginning and then gain momentum. Each person is different.

5. Our bodies burn mainly fat first thing in the morning after an overnight fast, when blood sugar levels are low.

If you can delay having breakfast even for 30min you extend the time by which your body burns fat. Also if you have a protein breakfast it will make you feel full for longer and you will avoid having sugar craving between meals.

6. If you can avoid snacks is the best thing.

However, if you find yourself feeling peckish between meals opt for healthy snacks such as fruit, vegetable sticks or a handful of dried fruit and nut. Dried fruit and nuts are very nutritious but can contain a lot of calories so do keep it to just a handful.

7. Exercise.

It will improve your blood sugar levels, health and increase weight loss. Choose an exercise workout which will suit you. An all over body work out is always better. If you do go to a gym you can get advice from one of the trainers and they should be able to show you an easy and appropriate workout. It doesn't have to be for hours upon end. As little as 30min a day, 4 times a week should be enough to yield some results. If you can do more exercise the better. If you cannot go to the gym you can try walking, running, cycling, swimming.

You can get some small weight to use at home and do some upper body exercises and some leg, bum and tummy exercises. Is always best to consult an exercise professional to show how to perform exercises correctly as incorrect technique can lead to injuries. A professional can also tell you what your level is as he/she can assess your fitness level.

In terms of increasing fat burning is best to do resistance exercise first (i.e. weights) and aerobic after. An example of a very simple workout can be: 5min warm up mobilising all joints upper and lower body. You could even worm up by hovering the house or tidying up. Start with low weights (i.e. 1kg) do 5x bicep curls for each arm, 30 sec rest, 10 arm circles (no weights) in each direction, 5x each leg prone swimming (from Pilates) and 10 crunches. Then go for a 15min brisk walk; that could be to the shops or around the block. Alternatively if you have stairs go up and down the stairs a couple of times.

This is just an example of a 30min workout. Is always best to consult an exercise professional who can assess your fitness level and ability and also health status (i.e. health questionnaire); this will ensure that the appropriate exercises and at correct level and technique are provided.

Before you follow a diet or exercise regime consult a medical professional especially if there are pre-existing health complaints.

8. Try to increase your sleep.

6 hours is ok but it may not be sufficient to provide rest. Lack of sleep can lead to weight gain or hinder weight loss.

Hope this is off help and if you would like more explanation for any of the points please do contact me.

5 weight loss mistakes you should avoid

Posted: 17 Nov 2012 08:46 AM PST

People will often say 'I tried everything but nothing works and I can't lose weight'. There are a few exemptions in which weight loss is hindered due to physiological reasons such as specific medical conditions. For the rest, to put it simply, weight loss should happen. However, in reality it is the majority of people who find it almost impossible to achieve their weight goals.

In previous articles we have looked at some of the factors which influence the success of a weight loss program. In this article we will look at simple mistakes which people may make when pursuing their weight loss goals. Avoid these and you could be a step closer in succeeding to shed those pounds and possibly making life slightly easier.

Mistake 1: Losing weight for the wrong reasons.

The reasons why we choose to do something can influence the final outcome. Before you start on your weight loss quest, ask yourself the question 'why do I want to lose weight'. If you are doing it for someone else or because you think you should be, or even because Angelina Jolie has, then you may not be on a good start.

Have your own clear reasons which will keep you motivated and focused in what you want to achieve. Weight loss can be hard at times and it may take months to get to your ideal weight; in order to stick to it you will need a good reason why.

Mistake 2: Choosing an inappropriate weight loss program.

There are hundreds of diets available in the market and can be a mind field to decide which one to follow. Often people will follow the latest trend and even more often a quick fix. A common result is to think that again you failed to lose weight. Well maybe is the diet that failed you and you who have failed the diet. It would be great to believe that there is a magic wand which will make you slim but to my knowledge there isn't. A quick fix fashionable diet may be like the magic wand; just a fairy tale.

Pick a regime which is supported by science and evidence, is safe and provides a balanced and healthy program and most of all suits your lifestyle and your preferences. Make your choice realistic as well. A diet which promises 20lbs in a week may belong in the magic wand category. A regime which has worked for Angelina Jolie may not necessarily work for you.

Mistake 3: Unaccounted calories and double eating.

Have you ever thought how many calories are in a packet of mints? Well it can vary slightly for each brand, but I know that the ones I keep in my bag contain 155 kcal per packet. I also know that through a working day I can easily go through the whole packet. 155 kcal will not tip the scales but a packet of throat sweets or mints is only one example of calories you may be consuming through the day which are unaccounted for. A green tea with a spoonful of sugar, a packet of crisps or an energy drink can all be examples which if added all together may give you a calorie overload.

It is easy to control and calories count the big meals, however, it is the little things which can go unnoticed and can make a difference. Another example is finishing off leftovers (especially if you have children) or nicking food of someone else's plate. In your mind you may think 'I hardly had anything to eat for lunch' but in reality you could be having an extra meal with all the unplanned calories. They still do count.

Mistake 4: Classifying food as 'good' or 'bad'.

Foods are often classified as 'good' and 'bad' and in many diets people are advised to avoid some 'bad' foods like the plague or eat unlimited of the 'good' foods. Undoubtedly there are some foods which can be potentially damaging to health especially if consumed in large quantities. However, these classifications can have a number of drawbacks in terms of weight loss.

Psychologically when classifying foods as 'good' or 'bad' it makes the 'bad' foods feel as a sin and it can make you feel as you are depriving yourself. If you feel that you are being deprived the diet can feel like a prison service; well I don't know many people who do actually enjoy or want to stick to a prison service. Needless to say that weight loss will feel a lot harder and will not be sustainable, making it more likely to indulge to every 'bad' food you can get once the diet is over.

Moreover, you may follow a diet of fruit and salads, all classified as 'good' foods and you can lose weight on it but in the long term it will neither be healthy or sustainable. Think food in balance and variety. As I have already mentioned in previous articles 'replace' don't 'avoid' and eat in moderation. For example if you do like having chips you could replace the deep fried-take away ones with homemade cooked in the oven with a little bit of olive oil and have them once a week.

To add to the above you could also over eat in 'good' foods. Foods such as mixed nuts, avocado's and oils may be very 'good' for your health but they do also contain quite a lot of calories.

Mistake 5: Forgetting about the rest of your lifestyle

You have the diet and the plan – check!

You are correctly calorie counting and have dealt with all of the above – check!

You are still struggling – check!

What could possibly go wrong?

Well what about the rest of your lifestyle?

Factors such as not drinking enough water, lack of sleep and stress can all influence weight loss. Check your lifestyle as well and try to make those little changes which could make a big difference. The benefits will stretch beyond to just losing weight.

I will be boring and I will finish off with saying, exercise. If you are going to make a change in your lifestyle make it to be more physically active.

5 Foods to avoid while dieting

Posted: 17 Nov 2012 08:37 AM PST

In this article I am going to present 5 foods to avoid while dieting or at least reduce their consumption to a minimum in order to succeed in your weight lost and reach an optimum health. I am sure you are familiar with several foods which are detrimental for your health and I may cover some of them, but I hope I will introduce something new for you.

All the following foods can have some harmful effects, so try to avoid all of them and start eating healthier today.

1. Unfermented soy products

Many people who are committed to having a healthy life style have been convinced in believing that processed unfermented soy products are good for health. Soy is seen as miracle healthy food of 21st century. The soy industry is a huge business and its popularity and success was the result of a massive investment in marketing.

So what's wrong with soy and why it's unfermented products havoc health?

Soy contains natural toxins (anti-nutrients) which interfere with enzymes needed for protein digestion. Soy also contains several substances which interfere with normal body functioning. Just to name few:

• Hemagglutinin – causes red blood cells clot together, therefore disturb absorption and distribution of oxygen to tissues

• Phytates – can prevent absorption of several minerals

• Gointrogens – can interfere with thyroid function

Moreover, majority of soy on US market is genetically modified (GMO) (European soy should be "GMO clean", but there is no guarantee due to contamination through natural pollination). This form of soy is resistant to toxic herbicides Roundup; therefore it is loaded with this toxic pesticide. It also contains genes from bacteria that produce a protein which has never been part of the human food supply.

2. Fructose

A few years back fructose was the healthy solution in place of sugar. Whether it was for weight loss purposes or health purposes (i.e. diabetes) it was used in plethora. These days fructose has fallen a little bit out of favour.

So why should include fructose in your foods to avoid while dieting shopping list?

Scientific theories suggest that in nature foods would not normally contain large amounts of fructose. Therefore the body is not accustomed in consuming too much of it.

One theory of how this happens suggests that fructose has a greater potential in turning into fat in the liver in comparison to glucose (ordinary sugar). In other words when you consume fructose it is more likely to be turned into fat and stored than if you were consuming ordinary sugar.

A second theory supports that fructose is linked with appetite deregulation in the brain. Some fructose based sweeteners used in foods derive from high-fructose corn syrup (HFCS). Moreover, some scientists have implicated HFCS as a possible contributor in excess energy consumption (eating too many calories).

However, let's make it clear: don't stop eating fruit. The amount of fructose contained in fruit does not really translate in high amounts unless your diet consists of just fruit.

3. Trans-fats

Everybody needs some fat in their diet, however, the chemical structure of fat plays an important role in the way is processed in the body and the health implications it can have. Often people connect saturated fats with health risks and conditions, but if there is one fat to really watch is the trans-fat.

Why should you remove foods containing trans fats from your diet?

Well trans fats have been connected with a number of health risks. They are believed to increase the risk for coronary heart disease and components of the metabolic syndrome. In addition, studies suggest that trans fats may exacerbate diabetes as they can increase insulin resistance (in simple words the cells resist the effects of insulin and respond slower or not at all). These are some of the health risks, as the list goes on.

In brief it is suggested by studies that trans fats can cause more health problems than saturated fats. When it comes to trying to avoid trans fats it can be a mind field as most food labels do not list the amount of trans fats they contain. In general is best to try and avoid processed food, fast food, margarines, and deep fried food.

4. Sugar

I think, these days, just about everybody is aware about the harmful effects of sugar in both the waistline and health. It does make me sad to say that sugar has to go as I do love cakes, chocolate, sweets, cheesecakes…the list goes on.

However, sugar does contain a lot of calories. If your aim is weight loss then sugar is your number 1 enemy and it is definitely one of the foods to avoid while dieting.

In addition, to the high calorific properties of sugar it can also increase health risks such as development of insulin resistance and diabetes. In simple words when sugar enters the system, your body produces a hormone called insulin which one of its roles is to signal to the cells to absorb sugar.

Too much sugar and all the time can lead into producing too much insulin all the time. When the cells are chronically stimulated by insulin they can become kind of insensitive to it which can then lead to what is called insulin resistance and diabetes.

In addition sugar can make insulin to rise in the body sharply and fall sharply which amongst others it can make you feel hungry, irritable, and tired.

One point to remember, when we refer to sugar is not just the one you add to your coffee. Starchy foods such pasta, bread, cereal and pastries are mainly sugars. It is quite hard to remove all sugars, however not impossible. When it comes to bread, pasta and rice an alternative can be to opt for wholemeal.

Moreover, you can replace the morning cereal with a protein based breakfast which can make you feel full for longer and can provide a better insulin response.

If you are experiencing any issues or health complaints with any of the above mentioned is always recommended to consult a health professional before making any changes to your diet.

5. Farmed salmon

A quite high amount of salmon which is consumed in USA and Europe is farmed. A few studies have looked into the level of contaminants contained in farmed salmon and the health risks these can impose. The studies are more or less in agreement that the level of contaminants is higher in farmed salmon than in wild salmon; the question however is what does that mean in terms of health?

Some of the contaminants studies refer to are concentrations of dioxins, polychlorinated biphenyls (PCB),3 polybrominated diphenyl ethers, and some pesticides. These names may not make much sense for a lot of people; however, the main argument about all these contaminants is mainly that they increase the risk of cancer amongst some other health issues.

Some studies have argued that the level of contaminants in farmed salmon depend on the region it has been raised. For example Chilean and South American farmed raised salmon is believed to contain less contaminant than European farmed raised salmon. A lot of these points, as well as the argument of whether the benefits of consuming salmon outweigh the risk, have not been fully explored and answered.

A solution to the issue could be to aim for either wild salmon or chose farmed salmon which could be less contaminated. In addition, why not try other oily fish which can taste as good and still contain all the necessary nutrients beneficial for health?

In summary the 5 foods to avoid while dieting are: unfermented soy products, fructose, trans-fats, sugar and farmed salmon.

10 tips for those who are desperate to lose weight fast

Posted: 17 Nov 2012 03:18 AM PST

Are you desperate to lose weight quickly but you do not know where to start? Every time you climb on the scales or look in the mirror you think I need to lose weight. Time goes on and you still need to go on a diet but to be quite honest you don't know where to start. It's not laziness, it's not that you are avoiding the matter is simply you just don't know how.

People assume losing weight or going on a diet is a simple straight forward affair. We very well know that this is not the case. Whether being breaking the habits, or choosing the best diet for yourself, or what is a good diet or not, it is not as easy as it sounds.

In this article, I have summarised some steps and tips to help you start on the weight loss mission.

Step 1 - Consult a medical professional

Before you even think about any diet, if you suffer from any medical/health condition or have any health concerns consult the appropriate medical professional. Even if you know that losing weight is necessary due to a specific medical condition, do not just follow any diet, ask if the diet you are thinking of is appropriate or just ask for general guidance.

Not all weight loss regimes are appropriate for everybody and for some people changes in the diet may have detrimental effects to their health. Do not let the fact that you are desperate to lose weight take on your logic and force you into desperate measures. Your health is very important.

Step 2 - Find how much weight you want to lose.

It may sound not important but knowing how much weight you want to lose can help you decide on the type of diet regime you can follow. So do you want to just lose a couple of extra pounds, a few more or half of your current body?

Obviously the more weight you want to lose the longer it is going to take. Therefore, you should be looking at diet regimes that are designed for long term rather than shorter versions and vice versa. This does not mean that you cannot follow a long-term diet for a couple of months; the aim is to be realistic about your goals and stay away from desperate weight loss measures.

Step 3 - Be realistic about what your weight loss goals.

When choosing a weight loss regime be realistic in what you can expect from it. Yes there are hundreds of diets or methods which do promise the world and amazing weight loss results in less than 2 weeks etc. There may be exceptions and there may be some people whose body may work in extraordinary ways but in general do not expect to lose 10 lbs. in a week. If you have a lot of weight to lose, be prepared that it will take some time and there may be weeks which are slow, weeks which are fast or weeks where nothing is happening.

Each individual is different and each and every one will progress in a different way.

Step 4 - Keep a foods and drinks diary for a week

Record what you drink and eat for a week and you will learn a lot from it. You may already know that you eat too much or the wrong things but sometimes if you see it in writing and in detail you can find things which you never thought mattered. Keep it as detailed as possible as it is the small little things, such as the 2 sugars with coffee, or the sneaky biscuit in the office, which add up.

I remember a work colleague once who used to say to me that her big problem is picking. She would make the kids school lunch and have a packet of crisps or steal a couple of chips from the dinner plate and a piece of this and a piece of that….when she added them all up it was a big calorie surprise.

Step 5 – Find out your own diet style.

Let's be clear here. No matter how good or healthy or successful a diet regime or method is, if it does not suit your needs it will not work. You may discipline yourself and follow it for a while but you will soon get fed up and hate the whole thing and eventually give up.

Losing weight can be hard to do for some people, so imagine if you are doing it in a way which is wrong for you. By all means even if you are desperate to lose weight, I would never recommend following a regime which may be harmful to your health just because it suits your style, so don't go swallowing any tape warms in a hurry.

Ask yourself the questions: 'What foods do I like to eat?' 'Do I have a busy schedule and eat out a lot?' 'Do I hate cooking and depend on ready meals?' 'Do I like a strict specific diet or do I prefer something more flexible?'

Ask as many questions you can think which will help you determine which way is the best way to go about losing weight. If you feel you can't do it without support then maybe you should consider a diet club such as 'weight watchers' or 'slimming world' and so on.

Step 6 - Research about diet regimes

There are hundreds of weight loss programsout there and there are some 'Diet reviews' as well. Read what each diet has to offer, how does it work and what scientific evidence is there for it. Once you know all the above, like how much weight you need to lose and what style of diet suits you then look what diets are out there.

It may sound long winded but there are some important points here:

1. You are actually following something you like,

2. To the best of your ability you have found something which is safe and does not have massive health risks.

3. You are not wasting your money or energy in the process.

Step 7 - Plan

Ok, you worked out most of the above and you have found a nice little regime for you self or maybe you want something simple healthy and flexible. Before you start getting confused or lost in the process, plan.

When are you starting the diet? Usually at the beginning of the week is best but if for other reasons it doesn't suit you set a day. Be realistic however, don't start a diet the week you have that dinner party, or wedding or holiday trip etc but don't use it as an excuse either. If you have more reasons not to start the diet constantly well maybe you should go back to square 0 and find if you really want to lose weight.

Make a list of the foods / menus / your diet plan and pin it in the kitchen & keep a copy in your bag. Whether it is a set diet plan or a flexible one or a DIY one have it pinned in the kitchen. You can refer to it any time you need. Keep it in your bag so if you are out you can have an idea about what your diet plan suggests etc.

Write your shopping list and do your shopping. What ingredients do you need for your meals for the week? Make sure you have them all as not having what you want on the day can make you get frustrated or deviate from your diet.

Step 8 - Exercise

Exercise can help you lose weight and also benefit your health and if that doesn't really matter to you eventually you do look good. Exercise doesn't necessarily mean join the gym. As with a diet regime choose the type which suits you best. Find what you like, and if you are unsure about it try different things. A lot of gyms do free day passes for trial or you may be able to buy one or two passes individually.

Other ideas include trying a sport such as football, basketball, tennis etc. Alternatively you can try exercise classes, dancing classes, cycling clubs. There are all sorts of options and activities on offer to choose from.

If money is an issue you can sill exercise for free. Try going running or even just walking, use the stairs instead of the elevator, go cycling in the park.

Points to remember:

Consult a medical professional. Similarly with dieting, if you suffer from any health conditions/complaints or have any concerns consult a medical professional.
Do you need to diet? For some people exercise alone may be enough to help them lose weight and/or sustain their current weight. If your issue is a couple of pounds and in general you follow a balanced healthy diet exercise may just balance that extra biscuit now and then.
Exercise alone is not the answer for everybody and for all your problems. Well just because you started exercising or do exercise doesn't mean that you can get away with a nutritional murder. At the end of the day if you do consume more calories than you use, you will put on weight (unless there are underlying health issues or the gifted few who never put on weight).

In addition, if you are desperate to lose weight and have more than a couple of pounds to lose exercise alone may be a slow process or may not be enough.

Step 9 - Which is the best way to go?

You worked everything out but still you are not sure which one is the best way to go? The healthy way is a balanced healthy diet however, for many people it doesn't really explain anything and is general and confusing.

In general a healthy balanced diet is one which includes all nutrients and from a variety of sources. In simple words it has a little bit of everything. Opt for fresh ingredients and avoid takeaways, fast food, deep fried foods, processed foods etc.

Step 10 - Lifestyle approach

A weight loss regime, no matter how good it is, will only achieve what is meant to achieve, weight loss. But this is what you wanted, yes? Well whatever the reason was making you put on weight in the first place will still the same unless you remove that reason. Is it too much food to blame, or the wrong kind of food, or sedentary lifestyle or all of the above?

Looking at weight loss as a way to change your lifestyle towards a healthier way rather than a magic temporary pill will probably have a lot more long term benefits. When making decisions and choices is always best to look at the long term goals.

9 Tips for maintaining weight loss

Posted: 17 Nov 2012 03:06 AM PST

You have spent considerable amount of time trying really hard to lose those extra pounds. You climb on the scales and the moment of truth has come; to your relief and joy you did it. You reached your weight loss goal. What a great moment. But how long does it last?

Often the weight lost doesn’t stay away for too long and it slowly creeps back. Another diet cycle follows, or you convince yourself that the only way is to be on a diet for eternity, or just give up.

If only you knew that maintaining weight loss is not that hard after all. Well for most of the cases. Read on to find out how and why.

Which diet?

Weight maintenance will depend on which diet did you follow to begin with and how much weight did you lose? To put it blandly if you did a 7 day radical – starvation regime and you lost a couple of pounds it is likely that you will put the weight back on. How to maintain the weight? Choose a better diet next time.

Any weight loss resulting from fast (a few days – 1 week), radical, very low calorie diets is mainly water, glycogen and some not significantly measurable fat. The minute you go back to your usual dietary patterns the weight will go back on as water, glycogen and some fat.

Think ahead

Plan for the after-the-weight-loss period before you even start a diet. For whatever reason you chose to lose weight and follow a weight loss diet, don't just treat it as a blip moment in your life which now is over and thank god for that. Treat your weight loss as a time in which you will make lifestyle changes.

Is always best to choose a healthy balanced weight loss diet which will allow you to lose the weight you want and also teach you how to eat healthy and balanced post diet. These little habits which you will pick up on the way are the ones which will help you to keep the weight off.

A lot of the diet regimes these days do contain sections of how to go about it post-weight loss. Take the time to look into them. They may have valuable advice on what to do next.

Find your weight gain nightmares

Well what does make you put on weight? The simple answer for majority of people would be too many calories, the wrong foods and too little physical activity. Look into more specific reasons such as 'which foods do you tend to eat more'? Is it too many takeaways, too much sugar, big portions and so on? For each person may be a different combination.

The principle however, is one. Whatever made you put on weight to start off is what will make you put on weight again if you don't change it.

Keep a foods and drinks diary for a week

A foods and drinks diaryis usually the best way to find those little weight gain nightmares mentioned above. It will provide you with the information of what do you eat, when and how much and you may find patterns which you didn't know were there.

It is also helpful to include your emotion as well. For example how were you feeling –sad, happy, stressed etc- and what did you eat. You don't have to be an emotional eater but you may choose specific foods based on your emotions. For example, you have those biscuits in the office every time you are stressed or you have that extra cake every time you meet your friends and are having fun chats.

Don't deprive yourself

Changes your dietary habits or your lifestyle doesn’t necessarily mean deprive yourself from specific foods forever. Do have a takeaway day, or a chocolate moment or a cocktails night. Well maybe not have a 'day' everyday. For example have a takeaway day once a week or once every 2 weeks or keep those threats for when you go out. Allow yourself a piece of chocolate or an ice cream, biscuit etc once every so often.

You can still enjoy the things you like, only in moderation.

Keep a plan

Following from above, set your own plan on when you will be having a takeaway for example. This will help you keep more control on the foods you eat. Be flexible about it, your plan doesn’t have to be setting stone. For example if Friday is a takeaway night doesn’t mean that you can't have it on a Tuesday instead or that Friday you may choose to eat something else.

The point is more like saying Tuesday was a takeaway night and Friday I fancied a pizza and Saturday we visited some friends and they ordered some food…..Well you either end up losing count and control or when you do want a pizza to feel as if you depriving yourself when you have to say no.

Don't make food special

Food is food and is a fundamental need for life and that all it is. Some foods can have harmful effects to health or affect your weight, some foods taste better (depending on peoples taste) some foods have health benefits and so on. However, don't start putting food in terms of treats or special or any other category. Foods are not rewards, or treats. A takeaway or cake or whatever else you like is a food item which you enjoy and you occasionally include in your diet. Connecting food with emotions can create emotional cycles and can make food items more important than they are.

A lot of people may say I achieved something today or this week so I earn a takeaway or I will treat myself to a piece of chocolate. If you want to treat yourself choose something else you enjoy such a pampering session, or a dress or fishing trip if you are man or a ticket to a game. There are loads of different things you can do and you can find ideas which they will not necessarily break the bank.

Keep an eye on your portions

Apart from what kinds of foods we eat what is also important is how much we eat. Use a smaller plate and avoid layering the food. If you are still hungry is best to have a little bit more once you finished what you have in your plate. We often pile the food in our plates and eat more than we actually need or past the point of satiety. Also a half empty big plate can make us feel as if there is not enough food but a full smaller plate may not even if the two plates have the same amount of food.

Think of the speed of your hands

A friend recently said to me that how much we eat does not depend only on how fast our mouth processes it but also how fast our hand puts it in our mouth. This is actually a very valid point. It is easy to lose control on how much you have eaten when your fork goes with 100miles per hour and you pile the food into your mouth. Take your time and put your fork down every so often between takes. Give your brain a chance to realise how much food you eat.

11 ways on how to lose water weight

Posted: 17 Nov 2012 02:54 AM PST

Have you ever heard someone say I am having a fat day today? Well apart from the psychological aspect of a 'fat day' there are other reasons which can influence how we fit in our clothes and how our body feels. So if one day you fit just right in your jeans and the next they feel claustrophobic it could be that you have water retention.

What is water weight?

Water retention (water weight) or fluid retention is when your body will retain excess fluid in the tissues and/or the cavities of the body beyond the normal standards. There are a number of different reasons why your body will retain water. Water retention can be visible such as oedema which is associated with the retention of fluids beneath the skin or in one or more cavities of the body and it usually causes swelling.

As there are a number of different reasons why your body will accumulate excess fluids there are different ways to lose the excess fluids and water weight.

1. Fast very low calorie diets

Not a recommended way to lose water weight. People on fast low calorie diets which usually last one week tend to lose mostly water. However, that is not a recommended way to go about losing water weight. If you haven't really got water retention and you just need to look good in that dress for one night you may just achieve that with following a fast diet. However, you will have most probably dehydrated your body and as soon as you start eating normally it will all come back on.

This is without saying that you will most probably be stressing out your body and could have health risks. In addition a weight loss diet is not always what your body needs. Water retention can be cause due to malnutrition and very low calorie intake (especially if consuming less than 1200 kcal). In other words you could be just exacerbating the problem. Most of all water retention could be the symptom of an underlying health condition and it may need medical attention.

2. Consult a medical professional

As mentioned above water retention could be a symptom of a health condition so it is very important that you consult a medical professional first before you look at any option. Some of the medical reasons which can lead to water retention include:

· Diabetes

· Kidney disease

· Cardiovascular disease

· Thyroid dysfunction

· Hormonal imbalances

· Pre-menstrual Syndrome

There are a number of other health reasons why your body may retain water and it is most important to follow a correct medical investigation. It is always highly recommended not to try to home remedyor follow box standard diets designed for losing water if are suffering or have concerns that you may be suffering from any health conditions as it could have detrimental effects for health.

3. Drink plenty of water

You wouldn't think of it but dehydration itself can lead to water retention. Your body is designed for survival and if you deprive it from what it needs it will hold on for dear life in what it's got. Drinking plenty of water will also help circulation and clearance of fluids from the body.

It is a misconception to think that since your body holds on to water is better to avoid water.

4. Low salt diets

Eating too much salt can lead or exacerbate water retention. Although it is suggested that excess consumption of salt is unlikely to cause a massive amount of water retention, it definitely will not help with the problem and it is also not recommended for health. It could also exacerbate other health conditions responsible for water retention such as kidney disease and cardiovascular diseases.

Sodium, which is a component of salt, tends to regulate water balance in the body. Sodium is necessary for a number of functions in the body, but as with everything else when in excess can lead to dysfunctions.

A large amount of salt consumed from the diet does not necessarily come from the salt shaker. Processed foods, takeaways, tin food and junk food in general contain large amounts of sodium and salt. Cutting down on such foods, or reading the labels on foods and making healthier choices will decrease your salt intake by a lot more than just not adding salt in your food.

5. High protein diets

Water retention can be a symptom indicating that the body lacks of protein. Usually very low calorie diets followed for long period of times and vegetarian or vegan diets inadequate in good quality protein can lead to protein deficiencies.

Being protein deficient does not necessarily mean that someone will be underweight as protein deficiency does not always reflect body weight but quality of everyday diet. Someone who is obese could be protein deficient if the everyday diet they follow is high on carbohydrates and sugars and very low on protein.

6. Low GL diets

As mentioned earlier water retention can be a reflection of the quality of the diet someone follows. Diets high in carbohydrates and Glycemic Load have been associated with increased risk of inflammation, obesity and high risk of development of conditions such as metabolic syndrome, and diabetes.

Such conditions can lead in water retention and oedema. On the other hand diets low in carbohydrates, sugars and glycemic load have in general been associated with promoting positive health outcomes. In particular Mediterranean dietary patterns have been suggested by a number of studies as providing a healthy balanced dietary style and decreasing the risk of developing such health conditions as mentioned above, and/or helping to improve health outcomes.

Mediterranean style diets constitute of ample fruit and veg, moderate protein intake and fats such as olive oil and fish oils. Such components are rich in antioxidants, minerals, vitamins and omega fats.

7. Ample of fruit and vegetables

As mentioned above, fruit and vegetablescontain a number of antioxidant components, minerals and vitamins which help to improve the body's functions and promote health. They also contain a large amount of water which will further help in keeping hydrated.

Inflammation and obesity largely constitute in water retention. Aiming for weight losswith a healthy balanced diet can make miracles for your body.

8. Monitor your diet for food intolerances and allergies

Do you feel bloated after you have eaten certain foods? The problem may simply come from an intolerance or allergy to specific foods. Intolerances and/or allergies do not necessarily lead to big allergic reactions but it could be subtle symptoms such as bloating, feeling sick or water retention amongst others.

Allergies and intolerances if unnoticed can lead into chronic inflammations and high amounts of histamine in the body. Apart from the fact that it is not good for your health and can lead to other serious problems, it could lead to water retention. Avoid the foods which irritate your digestive system, make you bloat or just don't agree with you. If unsure and you have concerns consult a medical professional who can properly assess you for food intolerances and allergies or other metabolic functions.

9. Exercise

Lack of movement will affect blood circulation amongst others and can lead in water retention and oedema. Exercise will improve blood circulation and aid with lymphatic function which in result can help in reducing water retention.

You don't have to rush and join the gym, but you can take a walk, pilates, or use the stairs, cycle or swim. In simple words start moving around.

10. Elevate your legs

If you spend a lot of time standing up (in your job for example) or after a long flight you may noticed that your legs feels swollen. Elevating your legs preferably above the heart can help to alleviate the swelling and oedema. Just put your feet up after a long day and place your legs on a stool when you are sitting down.

This may also be helpful for people who suffer with bad circulation. Think of gravity.

11. Medication

Medication can have a dual effect. There are certain types of medication which encourage water excretion such as anti-diuretic tablets. These are usually prescribed by a medical professional as part of treatment for certain health conditions. It is not advised to source the internet to try to find them in the black market in order to help you lose water weight. As with every medication they carry risks and they can have serious complications if taken inappropriately.

On the other hand there are some types of medications which could lead to water retention. Your medical professional should be the one to advise you regarding medications and how to deal with side effects. Always read the leaflets provided with the tablets for side effects or other information provided and if you have any further concerns advise your doctor.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Sat, 17 Nov 2012 11:29:00 +0000

Weight Loss Help and Tips

Best diets to lose weight
How many carbs to eat per day
How to lose 5 pounds in 2 days

Best diets to lose weight

Posted: 16 Nov 2012 06:26 AM PST

If only I had a penny every time someone asked me: 'Which one is the best diet?' I would be rich by now. Well what does make a diet be the 'best diet' for losing weight? I would say that each and every individual on this world would have their own answer. Some of the elements I would look in a diet are:

1. Good weight loss results would be one element. Losing weight is the aim so it does make sense.

2. Health outcomes and risks I would say is the next, after all you don't want to be placing unnecessary risks on your body.

3. User friendliness, in other words how easy is it to follow and

4. Sustainability of the weight lost.

So let's see what we get in the weight loss world. In our diet menu today you will find:

Mediterranean Style Diets – a combination of health and good weight loss results

High Protein Diets – Popular commercial diets

Healthy Diets – Focus on health

1.The diet that suits you

I will first exclude all those fast and radical diets which can have high risks for your health from this category. What is left is the one diet which you have tried and tested and works for you. This is very general as it could be any diet but that any diet is what works for you.

Yes there is such a thing as optimum nutrition and we will look as some diets which do offer that. However, unless a weight loss diet rocks your boat and ticks your boxes it is not the best for you. If you try to do something which you don't particularly like you will manage to do it for so long before giving up and you could end up hating the whole thing.

In addition, not everybody loses weight in the same way or rate. Choose a diet which will suit your preferences and circumstances, will have be health friendly and will return good weight loss results for you.

2. The Mediterranean dietary pattern

To make it clear, the 'Mediterranean style' is not one diet. The Mediterranean diet derives from the countries which are located around the Mediterranean Sea (approximately 18 countries). Each country and regions within the countries have their own dietary habits, customs, cooking practices and so on. So we are talking about a dietary pattern rather than one diet.

To the point however, the Mediterranean dietary pattern has the subject of numerous scientific studies and research over the years and it is believed to decrease the risks of developing certain diseases and returning positive health outcomes. In addition, studies suggest that it promotes weight loss.

Some examples of a Mediterranean type diets are:

The Cretan diet

It derives from the island of Crete in Greece. Although it is not a weight loss diet per se or is not designed by some weight loss/nutritional author it has been suggested by studies to be the cream of the crops of the Mediterranean style diets. You don't have to move to Crete to follow the diet either (although it may sound as a good idea) there is a plethora of cook books and dietary information out there which can provide you with more details. The bonus is that moderate alcohol intake is one main part of the diet.

The Combination diet

It is our very own creation. It is a 2 week dietaiming mainly for abdominal fat. The diet is designed to provide flexibility and a holistic approach to weight loss. What that means is that apart from the diet you get a weight loss package which includes calorie calculator, food diaries, access to weight loss advisor and updates.

3. High Protein Diets

The 'low – carbohydrate' style of dieting is not something new, however it is in the few recent years that it has gained a lot of popularity. More and more studies suggest that diets higher in proteins and lower in carbohydrates tend to be effective in controlling blood sugar and decrease the risk of development of some health conditions.

High protein diets do not go without criticism and scientist are still cautious in their recommendations for consuming high amounts of animal protein.

Why is that? Consumption of high amounts of animal protein has been connected with increasing cholesterol and blood pressure.

Studies do suggest that if consumption of high amounts of animal protein are part of a healthier diet and lifestyle (i.e. coupled with consumption of ample fruit and veg. and an active lifestyle) it actually has beneficial effects to health.

In addition, it is believed that consumption of high amounts of protein can place considerable strain on the kidneys. However, research indicates that high amounts of protein should not lead to kidney problems unless there are existing kidney conditions.

On the plus…

Studies suggest that protein tend to keep you full for longer and therefore people tend to consume fewer calories. In addition, it is suggested that it helps in controlling blood sugar better which has a number of health benefits and it can lead to fewer cravings.

The New Atkins Diet

The Atkins diet has been around for ages and is a classic high protein diet. After having received a lot of criticism of being too rigid and not incorporating any carbs resulting in low amounts of fruit and some veg. it came back in a revised version The New Atkins Diet. The New Atkins diet does incorporate more carbohydrate options and it is still quite popular.

The Ducan Diet

A fairly new diet which gained a lot of popularity after a few celebrities said they are following it. It can be easy to follow as it is not very restrictive. It does make recommendations for a healthier lifestyle rather than just losing weight and for exercise. Although it is not something new or revolutionary it can be a 'not too bad option' out of the commercial diets, is not extreme or unhealthy and people do report to lose weight.

The DIY diet

This is the diet which you follow at home by yourself. If following a rigid program is not your cup of tea it is easy to just make your own. The basic principles of any high protein diet are to consume a higher amount of protein, moderate amount of carbohydrates which mainly derive from wholegrain and a moderate amount of fat. On top of this add ample amounts of fruit and vegetables.

You could pick up a cook book which provides healthy, higher in protein recipes and DIY at home. Keeping an eye on the calories will need to be part of your diet if you want to lose weight.

4. The health related diets

These are the diets which mainly concentrate on health first and weight loss second. This is not to say that other diets do not have health benefits it is more like the case that some diets have been designed to tackle some specific health issues. Needles to say however, that if you have any health issues and concerns the best point of contact is your doctor and/or health professional and you should above all follow their advice.

The DASH diet

The DASH diet claims to be designed by a team of doctors and health professionals and to also have been tried and tested before being sold to the public. The main focus of the DASH diet is to lower blood pressure and it was recently been voted in a survey as no 1 best diet.

As it concentrates on blood pressure it recommends low consumption of animal protein. Although there is a main DASH diet plan, each individual is meant to enrol to the official site and get a personalised diet plan according to the information he/she provides (i.e. age, gender, weight etc).

The plus…It does recommend seeing dieting as a lifestyle approach rather than a short event and encourages people to make lifestyle changes. It also incorporates exercise advice. Overall is not a bad diet although it can be too low on protein at times.

The minus…Just because it is designed by health professionals it doesn't necessarily translate to this diet is good for you specifically if you suffer from high blood pressure or other health conditions. The DASH diet site also recommends checking any diet plans with your own health professional(s) as it could not suit your circumstances. Well if you do suffer from specific conditions your health professional should be advising you regarding your diet in the first place and paying for extra subscriptions may not be necessary.

Also following a very low protein diet for too long may lead to other deficiencies and that should also be discussed with your health professional.

The healthy balanced diet

It is very similar to the DIY diet. You just opt for healthy balanced food options. You can try this at home and could be your cheaper option. It may not recommended for those who are unsure where to start although there is ample of information available everywhere. Couple your diet with exercise or any physical activity and you could have excellent weight and health results.

Consulting an appropriate health/fitness professional is always recommended before making any diet and exercise changes.

A diet is what you make of it. In simple words a diet will be as good or not good depending on how you follow it and how much does it suit your personal circumstances.

Studies which have compared commercial diets between them do not necessarily find large differences in their results. Although some diets may be of better dietary quality what it really comes down to is what works for each individual.

I do exclude those diets which can harm your health though…

How many carbs to eat per day

Posted: 16 Nov 2012 03:59 AM PST

Many people are often confused about the role of carbohydrates in a weight loss diet. We got a number of questions from readers asking a very simple question "How many carbs should I eat per day?" In this post we explain in simple terms how to calculate the amount of carbohydrates to consume per day, analyze foods that have a lot of carbs and how to control your daily intake of carbs.

Step 1: Determine your ideal total daily carbs

The amount of carbs you should be eating each day depends on factors like your age, height, weight, sex and activity level. The first step to determining the amount of carbs you should have each day is to determine the amount of calories you should have in a day. Total calories are best determined by a qualified professional but can be estimated semi-accurately by an online calculator that takes into account all of the factors listed above.

The best calculators are based on a scientifically verified mathematical formula like the Mifflin St. Jeor formula and also take into account your daily exercise or activity level. If you are trying to lose weight subtract 300 to 500 calories from that number. Once you have a number or a range for your total daily calories, divide the number by 8. What you get is approximately the total grams of carbohydrates you should consume each day.

Endurance athletes need more energy from carbohydrates and should divide their daily calories by about 6 instead of 8.

Individuals who are diabetic should consult a registered dietitian or a physician before making dietary changes.

Step 2: Know your major carb sources

There is nearly an infinity of food products that contribute carbohydrates to the diet, so how do you know which are carb heavy and which are not? Usually you should consult the nutrition label to see how many grams of carbohydrates are in each serving. Pre-packaged foods that are traditionally carb-heavy include snacks such as pretzels, chips, cookies, and candy, but also soda and juice. Yes, even juice.

A true serving of juice is about 4 ounces, or about a quarter of a traditional water bottle. When you have a full glass of orange juice at breakfast you can be loading on the carbs long before you've even started your day!

On top of this, many of us get a large portion of carbs from foods that don't come labeled. These are foods prepared by family, friends, ourselves, or even the local take-out restaurant. Rice, pasta, or bread could be the smoking bullet in these dishes, but surprisingly some vegetables such as peas, potatoes, and corn make the list too. All of these items are very high in carbs and should not make up the bulk of a meal.

Finally, we get to treats. A single candy, chocolate, donut, pastry, or mixed drink can pack a punch where carbs are concerned. Here is where moderation is key and it doesn't have to be painful. Life is worth living and sweets are a great part of it, but they are better enjoyed when they aren't accompanied with guilt and health expenses down the line.

Step 3: Splitting per meal

Unless you are an endurance athlete a good general rule is to have 45 to 60 grams of carbs at each meal and 15 to 30 at snacks. If you are on the petite side, for example if you are a shorter female, you want to aim for the 45 and 15. If you have a larger frame and higher daily calories you probably want to go for 60 grams at meals and 30 grams for snacks. It is important to split your carbs up throughout the day and not to have them all at once in a single meal.

When you eat many carbs at once your body stores some in the blood and some in the muscles and liver and everything else gets converted to body fat. It would be great if the body began breaking down fat when you need more energy later in the day, but your body generally drains carbs from your blood, muscles, and liver first leaving you tired and sluggish.

Step 4: Fiber

Fiber is technically a carbohydrate, just not one that our body can use for calories. Fiber instead goes through the digestive system straight to the colon as food for bacteria. It may sound strange, but it is important that these bacteria stay happy. Studies have shown that individuals with healthy intestinal bacteria are often lower in body weight and less at risk for some types of cancer. Also, high fiber foods tend to be healthy for many other reasons and are a good choice for at least half of the carbs in your meal. Good ways to include more fiber include eating oats, whole grain bread or pasta, brown rice, and alternative carbs like quinoa.

Step 5: Added Sugar

If you still have the number for the total calories you should have each day, divide it by 40 and that's the amount of grams added sugar you should be consuming. Sugar found in fruits is almost exactly the same as the sugar you will get anywhere else, be it high fructose corn syrup or table sugar, except for one important difference: nutrients!

The value for total ADDED sugar is so low because added sugar has no nutritional value other than calories. If you choose to get all of your sugar each day from whole fruits have at it, but if you want to have the chocolate cake or the breakfast donut you should at least be aware of the amount of added sugar and how it factors into your healthy diet.

7 Tips to become aware of carbs in your diet:

Know your total calories and divide by 8 to get grams carbs
Aim for 45 to 60 grams carbs for meals
Aim for 15 to 30 grams carbs for snacks
Be aware of major carb sources in each meal and try to keep it to about ¼ of your plate.
Try to have at least half of your carbs from whole grain sources
Aim for 30 grams fiber each day
Limit your added sugars to 10% of your daily calories

How to lose 5 pounds in 2 days

Posted: 16 Nov 2012 03:09 AM PST

“How to lose 5 pounds n 2 days”, now that is something you have probably seen countless times on magazines or book covers, and I am sure it sells many copies. Almost anyone would jump at the chance to lose 5 pounds in 2 days, but is that actually possible, or just a clever trick to sell magazines?

Surprisingly it is actually doable for most individuals, as you can technically lose 5 pounds in 2 days, but only around one pound of it will be fat. The rest will come from water weight, which will help you look slimmer, but it may come back just as fast as it disappeared.

Our bodies are estimated to be made up of around 60% water and the amount of water we are carrying constantly changes depending on what we eat, drink and our physical activity.

How to lose 5 pounds in 2 days

Therefore, some people will be able to drop 5 pounds off the scale in 2 days, but you need to understand that this will not work the same for everyone. Some people may not be holding a lot of water weight and may only lose 1 or 2 pounds, while some people may actually lose more than 5. The amount of weight you could losein 2 days is mostly going to depend on the amount of water you are holding at this time. This is why below I have included a helpful list of tips to help you drop water weight.

Consume More Natural Diuretics

A Diuretic is something that will help your body remove excess liquids better by making you urinate more. Foods that are considered Diuretics are normally high in water content themselves, such as lettuce, watermelon, cucumbers, and tomatoes. Caffeine is also a diuretic, therefore any drink containing caffeine could help, such as coffee, tea or energy drinks. However, do not primarily rely on caffeine as a diuretic as drinks using it are commonly high in sugar.

Avoid Salt

High amounts of salt or sodium intake will make your body more likely to hold on to water and cause bloating. Many doctors have even said your body sends you the warning you are consuming too much salt by storing that extra water.

Drink More Water

On the other hand if you are not drinking enough water daily, then your body will begin to hold onto every ounce of water it can to keep functioning normally. The National Academy of Sports Medicine recommends drinking at least 96 ounces of water per day.

Another factor that plays a large role on how much water weight you are holding is your daily carbohydrate consumption, which brings me to my next point.

Low carbohydrate diets and weight loss

Have you ever wondered why almost everyone who has tried the Atkins or similar low carbohydrate dietshas the same story, “I lost weight quickly at first, but now it came back?" The answer is simple, when you consume fewer carbohydrates on a daily basis; you begin dwindling down your glycogen stores.

This directly affects the amount of water weight your body stores and causes you to rapidly drop water weight. This is how low carbohydrate diets promise to “work”. I am not saying all low carbohydrate diets are bad, as some of them can be effective in long term fat loss, I just felt more people needed to be aware on how they work so well the first few days or week.

But as I said before, there is no “cookie cutter” diet I can recommend to all of you readers that will automatically make you lose 5 pounds in 2 days. I wish it were that simple, however there are far too many individual factors affecting your current water weight for me to apply the same concept to everyone. Although, I guarantee if you follow the key points I outlined above, you will lose as much water weight as your body will allow.

Remember losing water weight is not a permanent change, it can make you look better for now, but if you go back to eating high sodium meals like fast food and not drinking enough water daily, you will gain it back just as fast as you lost it. Nevertheless, that does not mean losing water weight is useless, it is still a quick fix and the things you do to lose water weight are healthier for you in the long run anyway.

And with that I wish you good luck in your weight loss goals, remember they may not happen overnight, but once you lose the weight it will truly improve your quality of life.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Fri, 16 Nov 2012 11:14:00 +0000

Weight Loss Help and Tips

10 Delicious Treats for Under 50 Calories
How many carbs, proteins, and fats do I need to lose weight?
Does exercising on an empty stomach burn more fat?

10 Delicious Treats for Under 50 Calories

Posted: 15 Nov 2012 07:38 AM PST

We all need a little treat in our lives now and again. Sometimes when we are stressed or emotional, or perhaps going through a difficult time, a moment taken to enjoy a food that gives us pleasure can be a breath of fresh air. It must be stressed that using foods for rewards in difficult situations should not become a habit, but the occasional indulgence, especially when you choose wisely can make all the difference to an otherwise monotonous diet.

We all know sticking to a diet can be tough, and at times demoralising, however, watching your weight does not mean you can't enjoy your food and still satisfy your need for something sweet, or perhaps curb your salty cravings.

What is a 'treat food' for you?

'Treat' foods are different for everybody. Think about what you consider to be a treat, is it a bowl (or tub) of your favourite ice cream? Or maybe you are more into savoury treats like chips or popcorn? Some may see a treat as a meal from their favourite take-out or a glass of wine after a busy day at work. In general, people see treats as foods that are eaten on occasion and not part of their every day diet.

This is fine as long as you can really keep them as occasional foods. The danger for some is that indulging occasionally makes it harder to avoid the foods at other times. If you have a bowl of ice cream for dessert once a week, do you then find it harder to resist on other nights?

If you find it easier to eliminate typical treats from your diet completely when trying to lose weightyou may need to redefine what constitutes a 'treat' food, to fit into your new healthy eating plan. Instead of seeing treats as high calorie, high fat, generally unhealthy foods (admittedly that taste good), try to think of foods that are a luxury but aren’t going to destroy all your hard work if they find their way into your daily food intake from time to time.

These foods can be indulged in and enjoyed without guilt. Think seasonal fresh fruits, exotic spices and low fat yet creamy dairy products, all of which may in fact benefit your health.

We are fortunate to have an ever increasing range of unusual and delicious food products in our supermarkets, so make the most of this and buy good quality, fresh ingredients and discover new flavours and food experiences. It is also important to take time to enjoy your treats, low fat, low calorie treats are generally not going to be large, so eat slowly and enjoy every mouthful.

10 Tasty Treats Under 50 Calories

1. ½ cup of strawberries with 2 ½ Tbsp non-fat yogurt -47 calories

Berries are the best friend of the calorie conscience eater. They contain the least calories of all fruits, with the additional benefit of being packed full of vitamins. Not only are they incredibly healthy, but what could be more indulgent, romantic and delicious than a bowl of fresh strawberries. Add yogurt to cut through the sharpness of the fruit and add a hit of calcium, essential for strong bones.

2. Apple with yogurt and cinnamon – 45 calories

By cooking the apple, the sugars in the fruit caramelize and intensify the flavour of the fruit. A perfect winter dessert, serve warm with cool yogurt to contrast and a dash of cinnamon to add flavour. A study done by the US Department of Agriculture found that cinnamon may have beneficial effects on blood sugar levels and lower unhealthy triglycerides (fats) in the blood. Try baking half an appe and add low fat yogurt and cinnamon for taste.

3. Raisins – 45 calories

The perfect alternative to candy or chocolate, and an excellent treat to keep on hand at any time as they are easily slipped into a pocket or purse. Raisins are high in antioxidants, which can protect against cancers and heart disease as well as full of fibre, aiding digestion. Make sure you stick to a small box though, as dried fruit can provide a large amount of calories when eaten in big quantities.

4. Low fat-free Greek yogurt with jam -43 calories

Greek Yogurt is thicker, and creamier than other yogurts, so despite choosing a fat free version this is a luxurious treat, high in calcium and protein. Sugar free jam cuts through the sharpness of the yogurt and provides a little added sweetness without the calories.

5. 1/3 cup blueberries with 1 Tbsp light sour cream – 47 calories

Blueberries are thought to be amongst the highest sources of antioxidants in the food world. Not only this, but they are high in vitamin C, fibre, and manganese (important for converting food into energy). When in season, they are also incredibly sweet and tasty, while light sour cream makes a creamier, tangier alternative to yogurt.

6. 3⁄4 cup almond milk -45 calories

Almond milk is lower in calories than regular milk, but still packed full of nutrients. The creamy texture and taste make it feel indulgent. High in calcium and vitamin D, this treat is good for strong bones, whilst vitamins A and E act as antioxidants, protecting the cells of the body from damage. Unlike regular milk, almond milk contains no saturated fats and high fibre levels, meaning it is heart healthy and good for digestion. It is also low GI therefore keeping blood sugar levels at a stable level.

7. 1 cup Air popped pop corn – 31 calories

For those who prefer a savoury treat, pop corn is an excellent alternative to chips or fried snacks. Buy plain corn kernels, rather than buttered or flavoured varieties, and pop in the microwave or in a pan without added fats. Add spices such as black or cayenne pepper for flavour, the result is surprisingly good and with none of the salt, fat and flavours found in many savoury snack foods.

8. 6 Maraschino cherries – 50 calories

This is a simple, quick treat for the sweet tooth. Often featuring in high fat foods such as sundaes or cakes, the cherries alone make for an indulgent snack without guilt. While they don't provide any real nutritional benefits, at 50 calories for six, they don't do too much damage either.

9. 2 Small squares of dark chocolate – 50 calories

Chocolate is the ultimate of sweet treats and the good news is in very small servings it can also fit into a healthy diet. The darker the chocolate, the higher the antioxidant content, so try to go as dark as possible for optimum health benefits. Two small squares will give you 50 calories, so buy a good quality chocolate, relax and savour the flavour.

10. One container of sugar free gelatine -10 calories

Whilst this is not going to contribute much nutrition to your diet, at 10 calories, it doesn't really matter. Serve with a couple of tablespoons of low fat yogurt to add calcium and variety. Alternatively, make the gelatine from scratch and add chopped up berries and fruit to the unset mix for a few more vitamins.

How many carbs, proteins, and fats do I need to lose weight?

Posted: 15 Nov 2012 07:24 AM PST

If you have spent any decent amount of time researching weight loss diets, there is a good chance you are more confused now then when you started. There are people who recommend high carb diets, low carb diets, no carb diets, high protein diets, low protein diets, low fat diets, no fat diets, or any other possible combination.

I will help you determine which balance you should use, but first you need to realize what it actually takes to lose a pound of fat. One pound of fat is made up of around 3500 calories, so to lose 1 pound of fat you need burn 3500 more calories then you consumed over the course of a few days or a week.

For example, take an individual who has a recommended daily allowance (RDA) of 2000 calories. If that person only consumes 1500 calories a day, over the course of a week (7 days), they will have saved 3500 calories total. That equals 1 pound of fat loss for that week. Therefore, in theory, it does not make a difference which balance of carbs, protein and fats you used that week, as long as you consume a certain amount of calories per day.

But, of course, nothing is that simple. Fats, Proteins and Carbohydrates are all used differently in our bodies and we need a proper balance between the three to function at 100%. To help you decide which balance of the three will work best for you I will go over each ones benefits and uses in the body.

Protein

The primary function of protein is to repair and build body tissues, however if you do not consume enough carbohydrates alongside with the protein, your body will be forced to break down protein to be used as energy as well.

Proteins are made up of amino acids linked together by peptide bonds. Our body uses around 20 different amino acids to build its various proteins. There are two primary forms of amino acids essential and nonessential. Their names describe them perfectly as our body cannot produce essential amino acids; therefore it is necessary for us to consume them in food regularly. However, our bodies can produce nonessential amino acids naturally; therefore, we do not have to worry about consuming them through food.

Exercise And Protein Intake

Whether the form of exercise is aerobic (cardio) or anaerobic (weightlifting) if you regularly exercise it is recommended you consume more protein to aid in recovery and building muscle. If you are focusing on building muscle, experts recommend no less then 1 gram of protein per pound of bodyweight per day.

Proteins Effect on Satiety

When trying to lose weight, satiety or “The feeling of Fullness” can be a big factor to consider when arranging your diet. Many studies have shown protein has the greatest effect on satiety out of the 3 macronutrients. Also considering 1 gram of protein is equal to 4 calories versus 1 gram of fat which is 9 calories, you can easily see why protein is a valuable tool to use in your weight loss.

Overview of Protein

- Recommended Usage: 15- 30% of total calorie intake

- One gram of protein is equal 4 calories.

- Aids in repairing and building tissues in our body

- May also be broken down to be used as energy

Carbohydrates

“Carbs” or Carbohydrates are made up of carbon, hydrogen, and oxygen; they are primarily classified as simple or complex carbohydrates. Simple carbohydrates are sugars, while complex carbohydrates consist of starches. Fiber is also a carbohydrate and studies have shown it is important we consume at least 25 grams of fiber a day for optimum performance.

Carbohydrates are the main source of energy used for all bodily functions and during physical exertion. Carbohydrates are also important to help regulate digestion and aid in the utilization of the protein and fats we consume.

For long-term fat loss, studies have shown it is important carbohydrates make up the largest portion of your diet. Although low carb diets work at first by helping you drop water weight they are not superior in long-term fat loss goals in most cases. It is especially important that the largest portion of your diet be made up of carbohydrates if you are an endurance athlete or have a physical job. That way you can be sure you are provided with enough energy throughout the day, and your body is not forced to break down valuable protein for energy needs.

Carbohydrates Overview

- Recommended Usage: 50-70% of total caloric intake

- One gram of carbohydrate is equal to 4 calories.

- Carbohydrates are your bodies’ primary source of energy.

- They can spare proteins use for energy, therefore the protein can be used to build muscle and aid in recovery.

Fats (Also Termed Lipids)

Fats are the most calorie packed sources of food in your diet and the reason why a McDonalds Big Mac or Large Fry can have more calories then three healthy meals. One gram of fat is equal to 9 calories, which is more then twice the amount of calories in a protein or carbohydrate. If you are trying to lose weight, fats should make up the smallest portion of your diet however do not remove them completely. If used in moderation fats can even be beneficial to your weight loss goals.

Small amounts of fat can be spread throughout the day as fat consumption stimulates the release of a hormone that signals fullness, used appropriately this can be a great tool to keep you from overeating.

However, large amounts of fats in your diet can lead to overeating through lack of actual food volume and can slow your metabolism.

Fat Overview

- Recommended Usage: 10-30% of total caloric intake

- One gram of Fat is equal to 9 calories

- Fats are useful in appetite control if used in moderation but add unnecessary calories up fast.

Conclusion

With that slightly in depth look at what Fats, Proteins and Carbohydrates really are, you should understand why having a balanced dietis not just important for weight loss but also for your general health. Nutrition is a vast subject, and we barely scratched the surface today, but it should be enough to help you decide the right balance in your diet.

Does exercising on an empty stomach burn more fat?

Posted: 15 Nov 2012 03:20 AM PST

If you have spent a decent amount of time talking to different people about the best way to lose weight, you may have heard the advice…

“Do your cardio in the morning, before you eat”

The effects of exercising in the morning

The basic idea behind this well known theory, is that when you haven’t eaten all night and are in “fasting mode”, all the calories you burn in a workout will directly come from your body fat stores, because you cannot use previously eaten food as energy. Physiologically this is a great approach for extra fat loss; however, there is one more question I think you need to ask.

“Besides body fat, what is another source our bodies can burn for energy?”

The answer is MUSCLE, and this is never a good thing trust me, no matter how bad you want weight loss, you do not want muscle loss. Too intense of cardio in the morning can burn away hard-earned muscle, but that does not mean this method is useless. There is a relatively simple way to get around the issue, just to be safe eat a small amount of protein or 5g of BCAAs and 5g Glutamine in a shake prior to exercise.

True, a lot of the protein you eat prior is going to be burned off as energy for the workout; however, the positive effect of it preserving muscle tissue is well worth it in my opinion. Keep in mind however, during this workout you will have no recently eaten carbohydrates and fats to use as energy, so you may find it harder to keep the intensity as high as a mid-day workout.

Why your body burns more fat in the morning?

Nevertheless, I think a common misconception needs to be cleared up before we discuss this method of cardio further.

Many people believe the reason you burn the fat directly from fat stores upon waking is that your body is in a glycogen-depleted state. However, this is not the case, you see when you go to sleep, after around 30 minutes, you enter the deep sleep phase, during this phase, 95%+ of the calories you burn are from free fatty acids because it is such a low intensity period.

Therefore, since the primary source of energy your body uses during sleep is fatty acids, experts agree when you are awake you will not have to mobilize fatty acids to be used for energy; therefore they are far more likely to be used as energy first.

In the end you need to understand when dealing with our bodies, things are never simple and no one can tell you one way is 100% better then the other. There are far too many factors involved to justify saying, “Morning cardio is FAR superior then mid day cardio”. However I do think it is useful and do recommend it be used, but rather as a way to split your cardio in half.

Split your cardio throughout the day for optimum results

For example if you normally do 40 minutes of cardio daily, I recommend upon waking you eat a small amount of protein, then do 20 minutes of cardio. Continue as normal and do the last 20 minutes mid day, research has shown for years that splitting your cardio up into multiple sessions is very effective in squeezing out more fat loss due to EPOC.

EPOC or Excess Post-Exercise Oxygen Consumption

EPOC or Excess Post-Exercise Oxygen Consumption means our workouts have an “after burn effect”, meaning immediately after a workout we are still burning more calories then if we never worked out. This elevated state of calorie burning begins to diminish soon after a workout however, although some experts claim EPOC does not have as big effect on fat loss as some people say; studies have shown it does help. Furthermore, everyone I have recommended it to has seen improved results over one cardio session a day. It may not be a huge difference, but every inch counts.

That is what long-term weight loss is about, like almost anything in life, getting healthy is a game of inches. Saving an extra 100 calories a day may not seem like a lot but that is 36,000 calories a year, which is roughly 10 pounds of fat saved!

Therefore, I urge you to take any advantage you can get in your day-to-day training, before those extra inches you did not go end up being a few extra inches around your waist.

Nevertheless, most of all I wish you good luck in your health goals, becoming healthier is the greatest step you can take towards true happiness. Money can buy many things, but it cannot buy good health once you lost it, fitness is the closest thing we have to the fountain of youth.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Thu, 15 Nov 2012 11:53:00 +0000

Weight Loss Help and Tips

Why you should avoid very low calorie diets?
5 Diet Rules for Beginners to Lose Weight Fast
Belly fat truth and myths
How to lose belly fat in 2 months or less
Why do women have belly fat?

Why you should avoid very low calorie diets?

Posted: 15 Nov 2012 02:16 AM PST

Very low calorie diets or VLCDs are diets that restrict daily food intake to 1000 calories or less. This is often done with commercial meal replacements, which is the safer alternative, as these are usually formulated to contain appropriate levels of vitamins, minerals and other nutrients to meet daily requirements.

Meal replacements such as Optifast and Sureslim are increasingly popular and provide a nutritionally complete approach to VLCDs.

The second, less desirable way is a calorie counting approach, involving restriction of foods intake or eating solely one type of food such as in the grapefruit or cabbage soup diet. This type of diet can result in serious nutrient deficiencies not to mention antisocial eating behaviours.

Whichever way they are carried out, VLCDs can have extremely serious side effects and are not recommended unless prescribed by a medical professional for very short term use.

Research has found that VLCDs are generally safe when used under medical supervision in those with a BMI over 30, and may be indicated in those with a BMI between 27 and 30 if they have health complications due to obesity.

For this group of people, large amounts of rapid weight loss may produce health benefits. However, for people with healthy or even slightly elevated bodyweight, there is no need for such a strict diet, and to follow a VLCD may even be dangerous.

The average woman requires 2000 calories per day, whilst men need about 2500 to maintain their weight. This is an average figure however, and differs significantly from person to person depending on activity levels, body composition, weight and height.

A VLCD provides less than half the calories required for weight maintenance, which although it may result in weight loss, can also cause serious health problems and is unsustainable and dangerous for long term use.

What does a very VLCD do to your body?

As you are not consuming sufficient carbohydratesfor the body to obtain energy, another source to supply the body with the energy needed for day to day life is needed. Thus the boy starts to break down protein and fat to obtain this energy. Whilst fat is generally not too much of a concern in overweight people, protein breakdown or ketosis can result in loss of muscle and organ tissue.

Although you will be losing weight, half of that weight is likely to be muscle loss. This works against long term weight loss as muscle burns more calories than fat in a resting state, thus by decreasing muscle mass you may in fact reduce your metabolism, meaning it is harder to keep weight off when the VLCD is finished.

Initial weight loss can be extreme. However, this is likely to be due in part to a large amount of fluid loss. Before the body resorts to protein and fat for energy, it will first breakdown the bodies emergency carbohydrate stores, called glycogen. Glycogen is bound to water molecules, thus this loss of glycogen can also lead to water loss.

What are the side effects of following a very low calorie diet for a long time?

Minor side effects of VLCD include fatigue, constipation, diarrhoea, dry skin and nausea. There is also a high incidence of gall stones in VLCD followers. Followers may also experience extreme hunger and cravings. These side effects are associated with fast weight loss.

Other more serious effects can occur is a VLCD is followed for a long time, or is not followed correctly. A very low calorie diet that does not provide sufficient vitamins, minerals and electrolytes is followed, deficiencies can occur. Loss of bone mass is a likely consequence of long term low calorie intake, as the diet will not provide sufficient calcium to maintain bone density.

Electrolytes such as sodium and potassium may also be lacking. These are essential in the cellular processes in the body and if an imbalance occurs can result in serious consequences such as heart failure. General deficiency of other vitamins and minerals can cause a range of other side effects ranging from minor to very serious such as renal and liver disease.

This is why VLCDs are only indicated for weight loss in obese individuals and must always be followed under the supervision of a health professional for a limited amount of time.

Other negative effects of very low calorie diets

A VLCD is an extremely antisocial way of eating. Whilst on the diet you cannot enjoy meals with friends and so may end up avoiding social situations where eating is involved. There is little variety in VLCD, as you are usually limited to a range of calorie and nutrient controlled powders, shakes, and puddings that fit your eating plan.

Whilst a VLCD may help you to lose weight, it does not help you improve your eating and develop healthy habits to maintain your weight loss in the long term. It may produce a quick fix, but may followers report gaining weight back quickly when the diet is finished.

There is no focus on normal natural eating patterns and how to choose the correct foods for a long term healthy diet. When the controlled diet phase is completed it is easy to return to old eating habits, which can cause quick regain of weight especially since calorie requirements are likely to be reduced with a lower body weight that previously.

In conclusion, a VLCD may be indicated for very obese people under strict medical supervision. However it is not recommended for those who do not need to lose large amounts of weight and is not a long term weight maintenance option. A VLCD can be dangerous if not followed correctly and should only be used for a short period of time.

5 Diet Rules for Beginners to Lose Weight Fast

Posted: 14 Nov 2012 06:50 AM PST

The decision to lose weight is easy to make, but it is not always quite so easy to get started on a weight loss diet. There are so many diets promoted in the media that it is almost impossible to know where to start when beginning a diet for the first time. Many diets promise attractively fast weight loss, but often promote an unsustainable style of eating that can't be continued in the long term.

Others offer more long term solutions, but rely heavily on calorie counting and seem to make every meal an exercise in maths Both of which can make following a diet a nightmare.

There is so much conflicting information on the internet, magazines and even according to weight loss experts that it can seem hugely daunting to take on a weight loss diet. Some sources say low carb is the way to go, whilst others swear by low fat. Others say fat is fine, as long as the type is right.

Fruit contains essential vitamins and minerals, but has too much sugar; olive oil is full of healthy antioxidants but also full of calories. It's no wonder many dieters are pulling their hair out with frustration.

It is tempting to dive straight into the diet that promises the most weight loss in the fastest time, but it is important to remember when starting a diet for the first time is that the simpler the eating plan is, the easier it is to stick to and the more likely it is that you will achieve long term results.

You need to develop new long term healthy eating habits and steer clear of fads that may only produce rapid short term results. Remember that weight loss is unlikely to be consistent, some weeks you may lose more, others less and some weeks you may even gain weight. Don't let this discourage you.

There are so many factors that affect our weight on a short term basis that it is more important to look at the overall long term picture. Persevere and you will see results eventually.

5 Diet rules for beginners

To help the first time dieter get started, here at some simple top tips to lose weight quickly (but still at a healthy rate).

1# Set realistic goals and stick to them

Healthy weight loss is considered to be 1-2 pounds per week. This may not sound like much, particularly if you are very overweight, but remember if you lose weight too fast, not only is it bad for your body, but you are unlikely to keep it off. It's definitely a case of slow and steady wins the weight loss race!

To achieve weight loss in the healthy range you generally need to reduce your intake of food by 500 to 1000 calories per day. This could be done as simply as cutting out your two morning tea donuts, or perhaps by reducing portion sizes, or making healthy food swaps throughout the day.

Identifying foods high in caloriesand swapping them for low calorie alternatives can be a simple way to do this that eliminates excessive calorie counting. Swap biscuits for fruit, soft drink for flavoured water or diet drinks and you are well on your way to achieving this goal. Set yourself long term goal weights, and don't sweat the small stuff. Weighing yourself every day is not productive and can give you the wrong impression.

Weigh yourself weekly at the most and set realistic goal weights for months rather than weeks. Take into account a healthy weight for your height and your body type when setting goals. Everyone is different and few of us will ever be the size of Kate Moss, no matter how many diets we follow.

Be aware of what types of eating patterns will fit into your life and you will find easier to follow. It is no good following an expensive meal replacement diet if you are on a budget, or eating ten small snacks a day if you have a hectic job that doesn’t allow you to stop to eat this many times. The easier you make your diet changes, the more likely you will achieve long term results.

2# Avoid drinking your calories

Calories consumed in drinks are often forgotten when considering a weight loss diet. Remember some drinks contain are unexpectedly high in calories. Steer away from sugary soft drinks, large milk drinks such as lattes, especially when made with full fat milk and definitely when topped with whipped cream and flavoured with syrups.

Remember alcohol is very high in calories, and provides little nutritional value. Not only is it easy to knock back a bottle of wine without really realizing it, you are more likely to eat more as well as a result of those alcohol induced munchies.

Although they may be a full of nutrients, juices are also high in calories, so it is important to limit your intake of these too. Also be aware that many other 'healthy' choices, such as smoothies can be high in calories due to their high content of sugar and large size.

3# Eat small frequent meals

Eating small, frequent meals rich stimulates your metabolism, meaning you burn calories more efficiently. Making these meals high in protein and complex carbohydrates also means you will be full longer and less likely to get very hungry and resort to unhealthy food choices or overeat at your next meal.

4# Choose low fat options

Most people know fat as enemy number one to the dieter, and they are not wrong. Fat has the highest number of calories per gram of any of the macro nutrients therefore if you reduce your fat intake, you will automatically reduce calories significantly. The simplest way to do this is to always choose low fat options.

In addition to this try to reduce fat added in cooking. Switch to low fat cooking techniques such as grilling and flavour with herbs and spices rather than fat. A small amount of healthy unsaturated fat such as olive oil is good for your heart, but keep it to a minimum to avoid those extra calories. Finally, limit your intake of the foods we all know are high in fat, chips, hamburgers, ice cream, you know the ones!

5# Burn more calories

For optimum weight loss, it is ideal not only to reduce the calories you eat, but also to increase the calories you burn. If the calories you eat are more than those you burn, you will gain weight. Conversely if you burn more calories than you eat you will lose weight. Therefore, to increase weight loss, the best option is to burn more and eat less, increasing the energy deficit.

Remember you do need calories for normal bodily function, so very low calorie diets are not recommended without medical supervision.

Find an exercise you enjoy, as you are more likely to stick to it. Also think about what fits into your daily routine and what you have time for. Don't go for a sport just because it is an efficient calorie burner, it is much better to choose something you enjoy that burns less calories, but do it more often.

Try exercising in groups or with a friend to increase motivation, and remember to find any excuse to move. Take the stairs or walk to work, it all burns calories.

It is vital to remember however, that exercising does not give you the licence to eat whatever you want. Look into how much exercise is required to burn certain foods; it may be enough to stop you from eating them. The combination of a reduced calorie intake and an increased output is the quickest way to achieve successful weight loss.

Belly fat truth and myths

Posted: 14 Nov 2012 06:41 AM PST

One common concern among dieters is the fat accumulated around the belly, waist and bum. It is obvious that the weight loss world has hundreds of solutions for you to tackle the belly fat issue. In this article I have collected 7 truths and myths about belly fat.

Belly Fat Myths and truths explained

1. There are specific foods that burn belly fat.

There is no or very little scientific evidence to show that there is a specific food or supplement which will cause weight loss in general let alone in specific areas. To my knowledge research supports that green tea and dietary calcium (through foods not supplemented) can help in increasing weight loss. For everything else there may be some theories, very little, poor or no evidence at all that they increase weight loss. For those supplements which could increase weight loss but are deemed unsafe I will put them in the same category.

If you lose weight, you will lose weight from the belly area as well as others. There is no need to spend your money just yet with the promise or guarantee of belly specific fat loss. Just follow an appropriate weight loss diet.

2. Fibre is the saver of the overweight world and you must eat loads of it. Oh yes, it also burns belly fat.

Fibre is recommended in almost every weight loss diet, tip, and article. If you believe everything you read then fibre will save the world, is a magic substance, it will take the dog for a walk and clean the house for you while it makes you thinner!

Well undoubtedly fibre has health benefits like helping to lower cholesterol. It is recommended to include fibre in your diet, especially the one found in vegetables and fruit. However, large amounts of fibre consumption, especially the one which derives from all-bran and cereal, can lead to gastrointestinal complaints and irritation.

3. Women tend to store belly fat easier especially during or after menopause.

Well that may not be quite as true. In fact studies suggest that men tend to store fat more in the abdominal area and women in the areas around the hips and bottom. A theory for this is related to the sex hormones and the differences of them between men and women which lead to differences in fat storage. However, sometimes body type and build can affect where someone may have the tendency to store fat easier. Body shape does not mean that you will be stuck with fat in your tummy however.

It is true that during or after menopause hormones undergo through a lot of changes which do affect where fat is stored. Decrease of some hormones such as oestrogen and increase of others such as cortisol, can favour deposition of fat in the upper body and around the waist instead of the hips and thighs.

5. It is very difficult to burn belly fat.

As mentioned earlier when losing weight you will lose from the belly area as well. Some studies actually suggest that is easier to lose fat from the belly than other locations. Fat in simple terms can be divided into subcutaneous and visceral. Subcutaneous fat is the one stored in the surface underneath the skin and is usually found in the lower body.

Visceral fat is usually stored in the deep abdominal cavity and the organs. Belly fat which is subcutaneous (Usually the one you can pinch) is the one which can be harder to lose.

Sometimes it could be loose skin or unconditioned abdominal muscles which may give the impression of having a 'tummy'. Also bloating can have the same effect.

Studies do indicate that a healthy balanced diet such as cutting down on refined carbs and sugars and increasing protein intake, should be sufficient for belly fat loss.

6. Belly fat is more dangerous than other fat for your health.

Well always think how much excess fat do you have? If you are within a healthy weight range and you just have a bit of a superficial tummy, no it will not kill you. In simple terms subcutaneous abdominal fat is not as harmful as visceral fat. Storing measurably a lot of excess belly fat is considered to increase health risks.

Scientists suggest that a large waist can increase the risk of development of type II diabetes even if BMI is within healthy range. Therefore, it is recommended that waist circumference measurements are taken in combination to BMI. Waist circumference and health risk will be dependent in a number of factors such as ethnic background.

Body fat (especially visceral fat) is considered to produce hormones and in general to be a biologically active tissue. Excess fat (especially visceral fat) can influence cells response to insulin, appetite regulation, and inflammation; and can lead to cardiovascular disease, insulin resistance and type II diabetes, amongst others.

7. Crunches will not help you burn belly fat and are dangerous.

There is no evidence that spot training will burn fat from a specific area. So no if you do 100 crunches does not result in burning all the belly fat and only the belly fat. However, any exercise can help in conditioning the muscles and if performed correctly it is not dangerous. Adding a set of crunches, which are performed correctly, will not result in miracles but also it will not kill you.

It is needless to say that you don't need to invest your money in a super crunch buster machine either. If you have a 'bit of a tummy', exercises which tone the abdominal muscles such as Pilates, can give the flat tummy effect by conditioning the muscles and holding things better in place.

If you have any musculoskeletal complaints which crunches could make worst it is obvious to say, avoid them.

A full body work out which incorporates both resistance and aerobic exercise for the average person is the best choice. This way you do get to condition most muscles and systems around your body. Increasing your muscle mass will help in increasing your metabolic rate and therefore increase the calories you burn.

Always consult a fitness professional when taking on exercise. A fitness professional can assess you physical and fitness condition and devise a program which will correspond to your individual needs. Also can show you the correct techniques for performing exercises and avoid potential injuries.

How to lose belly fat in 2 months or less

Posted: 14 Oct 2012 12:58 PM PDT

How to lose belly fat in 2 months

The Diet

Basic Diet Guidelines

-Choose Whole Grains and Fresh Vegetables over Refined Grains and Simple Sugars

- Avoid highly processed food, along with other food sources packed with empty calories, which have no nutritional value. (Such as Soda)

-Drink at Least 96 ounces of water everyday.

- The first week of dieting, measure and weigh all your food with an automatic scale, which usually cost around 10 dollars. This will give you an idea of serving size on foods.

- Eat four or more meals per day to help balance your diet and keep your metabolism higher. Eating smaller meals allows you to keep variety in your diet and keeps you from having extreme bouts of hunger and cheating on your diet.

Food Specific Guidelines

Fowl - With any food such as chicken or turkey, you can save a lot of fat and extra calories by removing the skin.

Nonfat Milk - Nonfat milk is a great alternative to whole milk and low fat milk, once you get used to the thickness and slight taste change you will never need to go back.

Cheese - Cheeses are another food that some types are exceptionally high in fat, while others are lower in fat, you can always choose no fat cheese.

Beef - When choosing beef, it is important to go with leaner cuts ,for example a 3 ounce cut of sirloin could have 25 fat , while a leaner cut only has 10.

The Workout

HIIT Walking / Jogging Program

	Workout 1	Workout 2	Workout 3
Week 1	20 Minutes Total: Jog 15 seconds , walk 60	20 Minutes Total: Jog 15 seconds , walk 60	20 Minutes Total: Jog 15 seconds , walk 60
Week 2	20 Minutes Total: Jog 15 seconds , walk 60	20 Minutes Total: Jog 15 seconds , walk 60	20 Minutes Total: Jog 15 seconds , walk 60
Week 3	20 Minutes Total: Jog 30 seconds, walk60 seconds.	20 Minutes Total: Jog 30 seconds walk 60 seconds.	20 Minutes Total: Jog 30 seconds walk 60 seconds.
Week 4	20 Minutes Total: Jog 30 seconds walk 60 seconds.	20 Minutes Total: Jog 30 seconds walk 60 seconds.	20 Minutes Total: Jog 30 seconds walk 60 seconds.
Week 5	20 Minutes Total: Jog 30 seconds, Walk 30 seconds	20 Minutes Total: Jog 30 seconds, Walk 30 seconds	20 Minutes Total: Jog 30 seconds, Walk 30 seconds
Week 6	20 Minutes Total: Jog 30 seconds, Walk 30 seconds	20 Minutes Total: Jog 30 seconds, Walk 30 seconds	20 Minutes Total: Jog 30 seconds, Walk 30 seconds
Week 7	20 Minutes Total: Jog 60 seconds , walk 30 seconds	20 Minutes Total: Jog 60 seconds , walk 30 seconds	20 Minutes Total: Jog 60 seconds , walk 30 seconds
Week 8	20 Minutes Total: Jog 60 seconds , walk 30 seconds	20 Minutes Total: Jog 60 seconds , walk 30 seconds	20 Minutes Total: Jog 60 seconds , walk 30 seconds

Conclusion

Why do women have belly fat?

Posted: 14 Sep 2012 01:26 PM PDT

Reason #1 Reproductive function

Reason #2 To protect vital organs

Reason #3 Alcohol drinking

Alcoholic Drink, volume calories

Whisky: 100ml, 220

Gin:100ml, 220

Brandy: 100ml, 220

Rum: 100ml, 220

Beer: 500ml, 184

Martini: 100ml, 175

Bailey's Cream: 1 glass, 120

Bacardi: 1 glass, 118

Reason #4 High calorie food is a woman's BFF

God said, "Man represents my image, woman – my emotions." No wonder women are way more emotional than men. These emotions are the reason why women are more sensitive than men.

Reason #5 Chitchats than workout

Women are highly motivated to lose weight and get rid of belly fats. However, when a woman finds her gym buddies, she usually chitchats with them and forgets about workouts.

Because of such characteristic, gyms become a rendezvous point for people who want to do talk with other people, rather than the original purpose of going to the gym to burn fats and tone muscles

Another contributing factor is that, when a group of women gather for a girls' night out, women talk, eat, and drink. This sedentary activity will definitely increase the numbers on the scale.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Wed, 14 Nov 2012 14:29:00 +0000

Weight Loss Help and Tips

5 reasons to avoid low fat diets

Posted: 14 Nov 2012 02:05 AM PST

When you walk into a supermarket, you are bombarded with products claiming to be 'low fat' 'no fat' 'fat free' or 'less than 10% fat', so it is no wonder that many people have a negative attitude to fat in their diet. Many weight loss diets promote very low fat eating patterns and we are constantly advised to steer clear of high fat foods. Is a low fat diet really the best way to lose weight, or do we need some fat in our diets?

The different types of fat

The answer depends very much on the type of fat. Saturated fats found in fatty meat, cakes, pastries, many commercial foods and other animal products such as cheese and full fat milk, can be detrimental to our health. This fat increases the unhealthy cholesterol, low density lipoproteins (LDL) and the total cholesterol in the blood, while lowering levels of healthy high density lipoproteins (HDLs); the type of cholesterol you want in your blood.

HDL cholesterol helps to remove the unhealthy fat from the blood stream, preventing the build up of blockages. A high intake of saturated fat in the diet has been linked to heart disease, some cancers, obesity, Type 2 Diabetes and a range of other conditions; therefore it is safe to say that a diet low in this type of fat is the way to go.

Similarly, a diet high in trans fats can also lead to negative health effects, much the same as those of saturated fats. Trans fats are found in many commercial food products such as cakes and biscuits and in some oil based spreads such as margarine, (although this is now tightly regulated, and most margarine now contain very little or no trans fats).

Fat contains the most calories per gram of all of the macronutrients, (carbs, protein, fatand alcohol), therefore it makes sense that reducing them will reduce our calorie intake and assist with weight loss. However, fats are not all bad news. In fact it is necessary to include some fats in your diet, or risk nutrient deficiencies and increase risk of conditions such as heart disease.

The fats that we should be including in our diets are the polyunsaturated and monounsaturated fatty acids (PUFAs and MUFAs). These types of fats are found in fish, nuts, vegetable oils, seeds and grains. A healthy diet should not contain more than 30% of calories from fat, but it is essential to include these healthy fats for the body to function correctly.

We need to consume unsaturated fats to provide essential fatty acids, such as Omega 3 and 6. These cannot be synthesised in the body, but are necessary for numerous processes and functions. Essential fatty acids play a key part in hormone production, cell membrane structure, and cell communication to name a few.

Why we need fat in our lives

1# For a strong immune system and inflammatory response

Diets low in unsaturated fats, in particular Omega 3s have been associated with reduced immune response. In animal models, essential fatty acids have even been found to reverse or significantly improve autoimmune diseases. It is also thought that Omega 3s may have anti-inflammatory effects and thus be beneficial for sufferers of conditions such as arthritis.

2# For correct function of the brain and nervous system

Fatty acids help to conduct electrical impulses in the nervous system, they are also the building blocks for cell membranes and hormones which regulate function of the nervous system. Omega 3 fatty acid, DHA, is important both for nervous system development in babies and in preventing deterioration of the nervous system in the elderly. It may delay development of conditions such as dementia and Alzheimer's disease and improve cognitive function. Another essential fatty acid, EPA, when combined with DHA may provide benefits for conditions such as depression, bipolar disorder and ADHD.

3# To absorb fat soluble vitamins

The fat soluble vitamins A, E, K and D are absorbed by the body via chylomicrons, which are globules of fat. If your diet is low in fat over a long period, you are at risk of deficiencies of these vitamins, as they cannot be absorbed. These vitamins are essential for functions such as bone growth, blood cell development and clotting, healthy skin , eyes and reproduction. As well A and E being powerful antioxidants, fighting free radicals in the body.

4# To lower unhealthy blood cholesterol

Unsaturated fats such as omega 3 fatty acids have been shown to reduce levels of LDL cholesterol and increase good HDL cholesterol, as well as reducing the overall amount of fat in the blood. This protects against heart disease, and is also likely to reduce risk of other lifestyle diseases such as Type 2 Diabetes and stroke.

5# For healthy skin, hair, eyes and bones.

Due to their role in cell membranes, essential fatty acids play a part in keeping skin and hair healthy. Deficiencies of these fats may result in flaky itchy skin and dry brittle hair. It has also been found that women taking Omega 3 supplements experience less bone density loss over time, indicating a preventative effect in conditions such as osteoporosis.

Omega 3 fatty acids are also thought to have beneficial effects on many aspects of eye health. A diet high in this essential acid can help to protect against macular degeneration, decrease dryness and redness and improve production of tears.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Tue, 13 Nov 2012 11:17:00 +0000

Weight Loss Help and Tips

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What’s the recommended calorie intake for women to lose weight?

Posted: 12 Nov 2012 11:44 AM PST

The recommended calorie intake for women to lose weight depends on the following factors: age, weight, height and activity level. Let's see how you can calculate your Body Mass Index (BMI), Basic Metabolic Rate (BMR) and the number of calories you should eat per day in order to lose weight.

Step 1: Calculate your Body Mass Index (BMI)

Depending on your BMI you belong to one of the following categories:

BMI of 18.5 or less –> Underweight
BMI of 18.5 to 24.99–>Normal Weight
BMI of 25 to 29.99 –>Overweight
BMI of 30 to 34.99 –> Obesity (Class 1)
BMI of 35 to 39.99 –> Obesity (Class 2)
BMI of 40 or greater–> Morbid Obesity

This is more of a scientific classification of your weight and does not necessary mean that if you have a normal BMI (18.5 -24.99) you do not need to lose weight. If you want to lose weight or not this depends on how you feel about your body. The BMI calculation is just an indication that is used for medical purposes. To calculate your BMI you need to apply the following equation:

BMI= (weight in pounds * 703) / (height in inches) x (height in inches)

BMI= (weight in Kg) / (height in meters) x (height in meters)

Step 2: Calculate your Basic Metabolic Rate (BMR)

BMR is the amount of calories our body needs to carry out basic body functions such as breathing, digestion, blood circulation etc. It is the minimum amount of calories you spend each day. You can calculate your BMR using the following equation. Please note that the formula below applies for WOMEN only:

BMR = 655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

BMR = 655.0955 + (9.5634 x weight kg) + (1.8496 x height cm) – (4.6756 x age)

Step 3: Calculate how many calories you need per day

Once you know your BMR you can calculate how many calories you need per day in order to maintain your current weight. This number is important because if you want to lose weight you need to consume fewer calories than what you need. To calculate your daily calorie requirements you can use the following formula depending on your lifestyle:

If you are sedentary (minimum or no physical activities): BMR + (BMR x 20 %)

If you are lightly active (doing some form of light exercise, e.g. walking): BMR + (BMR x 30%)

If you are moderately active (exercise at least 3 times per week): BMR + (BMR x 40%)

If you are very active (exercise daily): BMR + (BMR x 50%)

If you are extra active (intensive work out on a daily basis): BMR + (BMR x 60%)

The table below shows the average daily calorie requirements for women based on their weight.

Weight	Female
50 kg / 110 pounds	1680 Cal per day
60 kg / 132 pounds	1800 Cal per day
70 kg / 154 pounds	1920 Cal per day
80 kg / 176 pounds	2040 Cal per day
90 kg / 198 pounds	2155 Cal per day
100 kg /240 pounds	2270 Cal per day

Calorie intake for women to lose weight

Ok, so you have calculated all the above numbers but what do these numbers actually mean? Let's demonstrate this will a real example.

The basic Data: Woman aged 40, Current Weight: 70Kg, Height 1.60M, Lifestyle: Lightly active (doing office work, household activities and walking for 1 hour per week).

Calculating the BMI

BMI= (weight in Kg) / (height in meters) x (height in meters)

BMI = 70 / (1.6×1.6) = 27.34

A BMI of 27.34 tells us that this woman is in the category of overweight.

Calculating BMR

BMR = 655.0955 + (9.5634 x weight kg) + (1.8496 x height cm) – (4.6756 x age)

BMR = 655.0955 + (9.5634 x 70) + (1.8496 x 160) – (4.6756 x 40) = 1433 Calories

1433 is the number of calories needed by this woman's body to carry out normal functioning.

Calculating Daily Calorie Needs

For lightly active (doing some form of light exercise, e.g. walking): BMR + (BMR x 30%)

i.e. 1433 + 430 = 1863 Calories

1863 Calories are needed per day for this woman to maintain her current weight of 70Kg. For this particular woman to lose weight she should consume fewer than 1863 calories per day. If her goal is to lose 2 pounds a month then she needs to save 7000 calories per month (1 pound of fat is 3500 calories). So, to be able to save 7000 calories per month she should reduce her calorie intake by 233 calories. This means that the max amount of calories to consume per day in order to lose weight is 1863-233 = 1630. Following a balanced diet and exercising regularly can speed up this process.

Healthy recipes for Weight Loss

Posted: 12 Nov 2012 09:47 AM PST

Sometimes you are looking for a healthy launch, snack or dinner but you just don’t know what or how to prepare it. We have carefully compiled a list of healthy recipes for weight loss that are delicious, can be prepared easily and above all they are calorie friendly. We will continue to update the list on a regular basis and you are welcomed to submit your own healthy recipes.

Healthy Recipes for Weight loss

Low carb meat loaf
Spicy cauliflower
Baked walnut-cinnamon apples
Mixed berries whey-protein smoothie
Green salad with Greek graviera cheese recipe

Healthy Lunch Recipes for Weight Loss

Low carb meat loaf (serves 8 )

Ingredients

2lb extra lean minced beef, 2 red onion finely chopped, 1 garlic clove finely chopped, ½ red pepper finely chopped, ½ cup fresh parsley chopped, 1 tsp cumin, 3 eggs, 2 tbsp olive oil.

Preparation

Mix all the ingredients in a mixing bowl. When mixture all blended together form a meat loaf on a baking dish. Cook the loaf in the oven at 200 degrees for 45min or until cooked through. Use a knife to check if cooked at the thickest point of the loaf.

Serve with vegetables or salad.

Spicy cauliflower (serves 1)

You can make your vegetable option more interesting and tasty. Eat as a main meal or a side salad to your main meal.

Ingredients

325g (12oz) steamed or lightly boiled (cooked through but with a crunch) and chopped cauliflower.

90g (3oz) chopped red peppers

1 tbsp pine nuts

75g (2 ½) finely chopped spring onions

100 g (3 ½) finely chopped tomatoes

1tbsp finely chopped mint

Sauce: 1tbsp olive oil, ½ tsp turmeric, 1tbsp lemon juice, pinch of cumin, salt & pepper to your taste.

Preparation

Mix well all the ingredients given above for the sauce. Place the cauliflower, pine nuts, spring onions, tomatoes, and mint in a bowl. Add the sauce and toss/mix until all evenly combined.

You can add a pinch of chilly if you like more spice. Taste before adding.

Nutritional Information: Carbs: 9.5g, protein: 6g, fat: 24g,

Healthy Snack recipes for Weight Loss

Baked walnut-cinnamon apples (serves 4)

Ingredients

4 apples , 1 cup of raisins, ¼ chopped walnuts, ¼ tsp cinnamon, ½ tsp natural vanilla extract, ½ cup of water.

Preparation

Preheat the oven at 150 degrees Core and pierce the apples using a fork in several places around the centre to prevent them from bursting. Mix the raisins, walnuts, cinnamon & vanilla in a bowl and stuff the apple with the mixture. Place in a baking dish and put any mixture left over the apples (if any left) and then poor the ½ cup of water over them. Cover with foil and bake for 30min or until tender.

You can serve with Greek style or thick natural yogurt for extra taste.

Healthy Drink Recipes for Weight Loss

Mixed berries whey-protein smoothie (serves1)

An easy recipe for breakfast or a refreshing snack beverage. You can use fresh berries instead of frozen if you are looking for a less cold option.

Ingredients

50g frozen berries (blueberries, strawberries, blackberries etc.), 25g whey protein powder, and water.

Preparation

Place the frozen berries and the protein into a mixer/blender. Add half a glass of water and blend. Add water or ice-cubes to your preference.

You can blend with low fat natural yogurt or milk if you like smoothies thicker and with fuller taste.

Nutritional Information:Fat: 0.5g, Carbs: 10g, Protein: 18g

Healthy Salad Recipes for Weight Loss

Green salad with Greek graviera cheese recipe (serves 4)

Ingredients

Salad: mixed lettuce, (romain, red leaf, green leaf) 5 cherry tomatoes chopped in half, 1 red pepper, a pinch of fresh thyme, 4 x wedges of greek graviera cheese (if you can't find graviera use a salty yellow cheese of your preference. Chop and mix together in a salad bowl. Use as much lettuce as you like and as many different varieties you like.

Preparation

Sauce: In a shaker add: 1tspn honey with a little bit of hot water (to mix and liquidise the honey with a spoon).

then add: 2 tbspn olive oil, 1 tsp wholegrain mustard, 1 tsp balsamic vinegar, 1 tsp raisins,. Cover the shaker and shake all together.

Best foods to build muscle for women

Posted: 16 Feb 2012 07:43 AM PST

Gaining muscle always seems to take the back seat to losing weight for women, but muscle can actually help in the quest for weight loss. In fact, adding some pounds of muscle will improve your body composition- an important factor in determining your overall health. While you are lifting weights your body is strengthening its bones, lowering your heart rate, and maximizing your lung capacity. The popular belief is that protein powder is all that's needed to get ripped, but this is inaccurate (and unpleasant).

Energy (Calories, Iron, and B-vitamins)

The first thing to understand is that strict weight lifting does not require you to fuel up the way you would for a run. There are some weight lifters who make it into an intense feat- moving from machine to machine and working so hard that their heart is racing and sweat is pouring by the end of just a few minutes, but this represents only a few of the many people who lift weights.

Casual (and I mean not deathly exhausting) weight lifting only requires a modest increase in daily calories because the majority of the hurt you are feeling is you pushing past the load-bearing capacity of your muscles. So don't use weight lifting as an excuse to have an extra helping at dinner. Weight lifting can help with weight loss, but not in quite the way people have always said.

Adding muscle does not increase your caloric requirements drastically, but it does do some great things to reduce fatigue during the day- making your goals that much more achievable.

So what do you need as a woman to power your workout?

Iron and B-vitamins are big-time nutrients for athletes. Iron helps your blood deliver oxygen from your lungs to the rest of your body. Women have a higher requirement than men for iron (18mg vs. 8mg a day respectively) and are therefore more likely to be anemic. Iron-deficiency anemia can cut your workout short by reducing the oxygen carried from your lungs to your muscles.

This means more pain, more fatigue, and a slower recovery. B-vitamins also do their part by helping your body break down nutrients for energy. Eating foods high in both of these nutrients can give your body the oxygen and energy it needs to push through your workout, even when things seem their worst. Iron comes in two types: animal and plant source.

Animal source iron is far more compatible with our intestines than plant source iron is, meaning that you need far less of it. For example: spinach is a plant high in iron, but the body can use only about 5% of the iron listed on the label.

Meats are the best iron source, but if you can't or choose not to eat meat, you may consider supplementing your iron. B-vitamins can be found in many meat, seafood, egg, and diary products as well as in whole-grains.

The absorption of many B-vitamins is negatively affected by alcohol however, so be sure not to drink for at least 48 hours prior to a workout.

Bone Health (Calcium, Phosphorous, and Vitamin D)

You may not think it, but weight lifting isn’t just a workout for your muscles, it's a workout for you bones too! For women, bone density and bone growth is mostly decided by the age of 25, long before anybody starts to worry about osteoporosis.

Fortunately, weight-bearing exercises like those that build muscle are a great way to trick the system and store more minerals in the bones while you can. When you lift weights you will be putting strain on your bones as well as your muscles, and it is important to eat foods that will help to repair both. For bone health calcium, phosphorus, and vitamin D are the three to look for.

Calcium and phosphorus are two minerals that aid in bone strength and vitamin D is the partner in crime that helps them get into the body. Dairy products aside, high calcium foods include oranges, broccoli, almonds, beans, and dark leafy greens.

Phosphorus, like calcium, can be found in dairy products but is also common in beans and fish. Vitamin D, as a fat-soluble vitamin, is found mainly in fish oil from fatty fish varieties. An easier way to get your daily vitamin D is from the sun. Fifteen minutes a day of exposure (without sunscreen) is just enough each day to get the Vitamin D you need.

Recovery (Protein, Vitamin C, and Zinc)

To understand muscle building it is important to understand how muscle is built. During intense exercise we tear some of our muscle tissue. During the repair, the body adds more muscle over top, making you larger and stronger than you were before.

When you plan for your muscle-building workout you should be planning for wound healing. There are three big nutrients that are needed for this: protein, vitamin C, and zinc. You usually need somewhere between 80 and 120 grams protein per day just to maintain your body in a resting state. Building muscle requires even more.

Eggs have protein and many other nutrients; and don't forget to eat the yolks. The stigma surrounding eggs, that they raise bad cholesterol, has been mostly dis-approved. Besides, about half of the protein in an egg is in the yolk!

Meat is also great, but choose carefully. Go for cold cuts, lean meat, or fish. If you enjoy beef you should start including lean cuts such as round, loin, shoulder, and chuck. Beef is high in iron and zinc as well as protein.

Just remember that a serving is 3 ounces, or about the size of a deck of cards. Nuts, beans, and alternative grains like quinoa are also high in protein. Vitamin C and zinc are nutrients that aid in wound healing.

Vitamin C helps to re-build connective tissues while zinc is important for growth and cell replication. Eating foods high in vitamin C and zinc can help speed up the recovery time between workouts. Vitamin C can be found mostly in fruits (oranges, grapefruits, and strawberries) and vegetables (bell peppers, broccoli, and Brussel's sprouts). Zinc can be found in meat, seafood, and nuts- conveniently all high-protein foods!

10 awesome foods for women who want to build muscle!

So here is the run down- 10 awesome foods for women who want to build muscle!

Oysters
Tuna
Lean Beef
Beans
Raisins
Leafy Greens
Oranges
Almonds
Broccoli
Eggs

How To Stop Binge Eating At Night

Posted: 13 Feb 2012 07:30 AM PST

So imagine this, you just spent all day following a solid diet plan and you even got in some exercise. However, now its night time, you are bored, your families probably asleep and you are most likely watching TV. You grab a “harmless” bag of potato chips and before you know it they are halfway gone. I have bad news for you, there is a good chance you just ate more calories than you saved all day dieting and burnt off exercising. This means to an extent you just wasted an entire day and did not move any closer to your goal of weight loss.

What a horrible thing to think about right? But you’re in luck, you were only IMAGINING remember, you don’t actually do that do you? Well the fact is we all have been there before, I have done it, you have done it, and everyone you know has done it. It is a common problem facing many people every single night, people are more stressed than ever these days and this means they are staying up later , binge eating more and thus continuing to sabotage their own plan to lose weight.

How to stop binge eating

However, you are probably wondering how you can avoid binge eating at night and save your own diet? There are actually a few simple steps that you can follow to avoid excess eating at night time.

Step 1: Go to bed earlier, sleep is very important in our day-to-day lives and you should be getting at least 8 hours of sleep every night to ensure a healthy lifestyle.

Step 2: If you have to stay up late or find you cannot sleep one night, keep yourself entertained! Boredom is a primary reason people binge eat at night, they just have nothing else to do and find themselves hungry.

Step 3.: If it is too late for you and you are up later and bored already and find yourself hungry , drink a cold glass of water first . This may be all you need to feel full again and may even relax you enough so you can fall asleep.

Step 4: If drinking the water does not ease your hunger at all and you still need to eat, at least make sure you choose a healthy snack. Eat something such as raw vegetables, fruit, or 100-calorie snack packs. Even sugarless gum works for many people as it keeps them chewing.

By following those simple steps hopefully, you will be on the road to breaking your unhealthy night time eating habit and keeping your weight loss goals on track.

Prevention is the best way to fight binge eating

However, if you find yourself still wanting to eat unhealthy at night consider taking all junk or unhealthy foods out of your household until you break your habit. Binge eating at night time is regarded by many Doctors and Fitness Experts to be as addictive as smoking , you just begin to do it every night and look forward to that last snack.

Pre packaged healthy snacks are also a great way to keep you on track. Pre package things like raw vegetables, fruits, low salted pretzels, baked chips ect in containers and place them in easy to grab locations so eating healthy is convenient for you.

Drinking water is important

Nevertheless, I cannot stress enough how important for you drinking water is for you in your weight loss , a common cause of extreme hunger at night is you are not consuming enough water on a daily basis. The human body has been estimated to be made up of around 60% of water and you need to be drinking around 96 ounces a day to keep in peak health. However, more importantly regarding this matter, water also can help suppress your appetite, if you are hungry and drink a glass of water and wait 10 minutes, you might find you are not hungry any more Your body has a tendency to make you feel hungry when all you really need is water.

In conclusion, with binge eating becoming so habitual for many people, the easiest way to stop it is either by going to bed earlier or if you can’t sleep, at least keep yourself busy. If those two tactics cannot keep your hunger at bay then follow the more direct methods I listed above for you.

I hope that with the knowledge you have gained from this article, you will find it easier to stick to your diet during the night and reach your weight loss goals faster.

How many calories you should be eating a day

Posted: 09 Feb 2012 08:06 AM PST

Have you ever noticed with jealousy that you don't seem to be able to eat as much as some other people? You may be one of the rare individuals blessed with the gift of eating as much as you want, but more likely you are one of the masses who have to watch what they eat to stay trim. The first step in taking good care of your body is to know how many calories you should be eating a day. So take out a calculator and sit yourself down, I'm going to explain it all. Be sure to keep track of the numbers you get for each step!

Find out your Resting Metabolic Rate (RMR)

Calculating the number of calories you need each day for normal body functioning is the first step in finding how many calories you should be eating a day if you want to lose or gain weight.

Step 1: Weight

Did you know that heavier people often have more muscle mass than the general population? Any extra pounds make for built-in weight training, which can put tremendous strain on the bones and cause the muscles to kick into overdrive. Those with more muscle mass, or perhaps just a larger frame, also need more calories each day. Fortunately, this is one part of your energy equation that you can change by adding muscle or losing weight.

Take your weight (and I mean your accurate current weight) and follow the equation below:

FOR KILOGRAMS: 10 times your weight in kilos
FOR POUNDS: 4.54 times your weight in pounds

Step 2: Height

The influence of height on daily calories is a bit less of a mystery- taller people have inches of body to feed than shorter people do! Unlike weight this is not something that you can modify.

Find out your high in inches (12 inches to a foot) or meters and use the following equation:

FOR CENTIMETERS: 6.25 times your height in centimeters
FOR INCHES: 15.88 times your height in inches

Step 3: Age

Age has a negative effect on daily calories and it shouldn't come as a surprise. Yes, you tend to be less active as you get older, but also your body doesn't function as effectively, your cells don't replicate as frequently, and you have a general lower need for nutrients. This equation only works if you use your true age, not how old you tell your friends are. If you don't know your age, consult a calendar.

AGE: 5 times your age in years

Step 4: Gender

I hate to say that men need more calories than women- even women of the same age, height, and weight. This step is where you can add everything up: add your numbers from steps 1 and 2, subtract the number from step 3, and add or subtract the number below according to your gender.

MEN: Add 5
WOMEN: Subtract 161

Step 5: Activity

The number you got in the previous step is called your resting metabolic rate (RMR). This is the amount of calories you burn each day without trying. These calories go toward maintaining your brain, heart, liver, kidneys, and muscles. If you want to understand how your daily activities factor into this equation, you need to do some soul searching and think about just how active you are in your day. Your 'activity factor' usually falls somewhere between 1.2 and 1.9 with 1.2 being somebody who is completely sedentary with no daily exercise and 1.9 being a professional or endurance athlete. Choose where you fall with care- if you overestimate you are only cheating yourself!

SEDENTARY: Multiply RMR by 1.2
MODERATE EXERCISE: Multiply RMR by 1.4
INTENSE EXERCISE: Multiply RMR by 1.75
ENDURANCE EXERCISE: Multiply RMR by 1.9

How many calories to eat per day if you want to lose weight?

You may or may not choose to modify this number, depending on whether you want to lose, gain, or maintain your weight. If you want to keep your weight the same but transition fat to muscle there is no need to change your daily calorie intake.

TO GAIN WEIGHT: Add 300-500 calories
TO MAINTAIN WEIGHT: Add 0 calories
TO LOSE WEIGHT:Subtract 300-500 calories

Take the number you get and try to keep your calories to about that level each day! This method is not foolproof; using an equation to determine your total daily calories is fine for estimation, but it doesn't account for your body's innate metabolism. The simplified version of this equation (called the Mifflin St. Jeor equation) is below:

MALE: 10 * weigh (in kg) + 6.25 * height (in cm) – 5 * age + 5

FEMALE: 10 * weigh (in kg) + 6.25 * height (in cm) – 5 * age - 161

For example:
For a male age 35, weight 90kg, height 1.80m doing little or no exercise the Resting Metabolic Rate is 1855 calories and the number of calories needed per day to maintain current weight is 2226 calories. Our calculator also shows the BMI which is 27.7 (according to BMI classification the person belongs in the overweight category). In other words if this person wants to lose weight he needs to reduce calories per day to a number below 2226. Let’s say that he manages to consume 2000 calories per day then he will save 6000 calories per month which is about 2 pounds (1 pound = 3500 calories).

How to estimate your daily calorie requirements

Finally, here are some tips for better estimating your daily calories:

Get an accurate and current weight
Be honest with yourself about your daily exercise habits
Don't try to decrease your calories more by more than 500 a day to lose weight
Speak to a qualified health professional about getting a body composition analysis
Speak with a qualified fitness professional about determining your resting metabolic rate (RMR) through scientific testing

Best time of the day to exercise?

Posted: 06 Feb 2012 08:06 AM PST

Best time of the day to exercise? Well it depends on what you want to achieve. Different studies have looked at various physiological and exercise components at different times of the day. Although some elements may only appeal to athletes, the time of the day exercise takes place can have different effects.

However, we must be careful not to overestimate just one factor, time for our purpose. There are a number of other factors which will similarly influence the effects of exercise and for that matter the results we will get out of it. The type, intensity, duration, regularity, timing of meals, even geography and not to forget individual differences are some of those factors which will play a role in what results you get at the end. So as a first conclusion, as with most things, there is not one-fits-them-all answer.

Exercise for fat Burning

Does the time of the day matter in burning fat while exercising? It may come as a surprise but yes it can affect what fuel you burn. Before you jump on the exercise horse though, remember it is not that simple.

To the point however, your body tend to burn more fat in the morning. The reason, in simple words your blood sugar levels are at their lowest in the morning after an overnight fast. Your body will mobilise the next available fuel which is fat (amongst others in smaller percentage). In addition, hormones tend to peak in the morning following what they call circadian rhythms. Circadian rhythms in summary are changes in your body including physical, mental and behavioural which tend to follow an approximately 24 hour cycle. Cortisol which tends to aid in fat burning is at its highest in the morning as well.

Downfalls: Cortisol is a stress related hormone and as yes it is not the only stress hormone which is high first thing in the morning. Exercise itself is stressful for the body so in combination you could be placing quite a lot of strain and stress. In addition, having breakfast and the type of exercise will influence what fuel your body will burn during exercising.

Best time for exercise adherence

Some studies suggest that people who exercise in the morning are more likely to build a routine and adhere to exercise in the long term. They suggest that one of the reasons could be the fact that by the afternoon or evening people may feel tired and also have more time to find excuses not to exercise. If you find it hard to stick to exercise in the long term then giving it a go in the morning may help in building a routine.

However, morning exercise can be a stressful affair for your body (see above) and also it doesn't mean that it suits everybody. The best way to stick to exercise is to opt for the kind of exercise you like (i.e. gym, classes, swimming etc) and also to fit it to your own lifestyle and circumstances.

Exercise for performance

A number of studies have compared aerobic and anaerobic performance in the morning and in the afternoon/evening (usually around 18:00hrs). Their findings suggest that performance is greater in the afternoon/evening than in the morning. In general studies indicate that some performance components, such as strength, maximal power etc, are higher in the afternoon/evening than in the morning. In addition, afternoon/evening exercise can induce higher neurological and hormonal responses.

What does all that mean in simple words? Well basically that you are likely to perform better and for longer and some processes in your body to respond better. Although there is, as always, some controversy studies suggest that you may have more physical gains as well by exercising in the afternoon/evening. Basically, some argue that by performing for longer during an exercise session that would normally lead to gaining more by that exercise session. Also with exercise inducing higher hormonal responses these responses could lead to a more favourable towards anabolism outcome. In very simple words you could be getting more muscle hypertrophy.

Keep in mind: Some studies are carried out with well trained athletes and not everything applies to the average 'Joe'.

Exercise for better sleep

US physical activity recommendations for adults and older adults.

The current physical activity recommendations suggest at least 150 minutes per week of moderate-intensity aerobic physical activity or at least 75 minutes per week of vigorous-intensity aerobic physical activity (or an equivalent combination of moderate- and vigorous-intensity physical activity).
Taken from Buman, M.P, King, A.C. (2010)

A number of sleep organisations recognise that exercise can be an important non-pharmacological component for the treatment of poor sleep. Considering that issues with sleep affect approximately 50 to 70 million Americans annually and an estimate 10% of US population can suffer with insomnia, this can be important.

But what do studies say? Long term exercise appears to have a beneficial effect and to improve sleep. The results about the acute effects of exercise on sleep are not that clear. In simple words don't expect massive changes in your sleep by exercising just once but you will have to be exercising for longer time. In addition, intensity and duration will also play a role. Exercise session of 2hr and longer may actually keep you awake, as well as exercising less than the current US physical recommendations.

In terms of time of the day, results are not as clear. However, in general there is a notion that exercising to close to bed time could negatively affect sleep. Best time to exercise for sleep appears to be in the afternoon (4-8 hrs prior sleep). However, exercising even in the evening was better than no exercising at all, so if the evening is the only time you can spare don't drop it.

Exercise for health

The benefits of exercise in terms of health are documented over and over again. This does not always mean that all exercise is good for everybody. Exercising first thing in the morning can place a considerable amount of stress and strain on the body. In addition, you may need to follow a more thorough warm up to make sure all body components are well prepared.

Early afternoon hormones tend to dip and you may feel more tired and it could be that you may struggle through it. Afternoon/evening sessions are suggested to show better health protective results. However, research results are not entirely in agreement and there is not one fits-them-all answer.

In general advise a medical professional before taking on exercise especially if you have pre-existing health conditions and complaints. If your aim for exercising is health benefits advising an appropriate professional will put you in the right direction depending on your personal needs and circumstances.

In conclusion…..

Which is the best time to exercise will depend on what you want to achieve and which are your personal circumstances.

References

Bird, S.P, Tarpenning, K.M. (2004), Influence of circadian time structure on acute hormonal responses to a single bout of heavy-resistance exercise in weight-trained men. Chronobiology International. 21(1):131-46.

Buman, M.P., King, A.C. (2010), Exercise as a Treatment to Enhance Sleep. American Journal of Lifestyle Medicine

Reilly, T., Baxter, C. (1983), Influence of time of day on reactions to cycling at a fixed high intensity. British Journal of Sport Medicine. 17;2: 128 – 130.

Scheen, A.J., Buxton, O.M., Jison, M., Van Reeth, O., Leproult, R., L’Hermite-Balériaux M., Van Cauter E., (1998) Effects of exercise on neuroendocrine secretions and glucose regulation at different times of day. American Journal of Physiology Endocrinology and Metabolism. 274:E1040-E1049

Weight Loss Success Stories: Secrets of a traveling dieter

Posted: 02 Feb 2012 08:00 AM PST

A true weight loss success story and an honest review of Atkins, South beach, Jenny Craig, Medical Weight loss and Weight Watchers.

I have struggled with my weight most of my life. To top that off, I travel almost every week for work, and I spend more time in hotels and dining in restaurants than I do in my own home. But I'm still losing weight.

In high school, I victoriously joined the varsity swim and dive team and lost sixty pounds while following a strict meal regimen and an incredible amount of daily physical activity, partnered with an unfaltering amount of willpower. And as I'm sure you've guessed it, as most yo-yo dieters would empathize, that weight crept back up on me.

It's important that both men and women struggling with their weight understand the diet industry. This is a multi-billion dollar industry – annually. If half the items worked as promised, we wouldn't be overweight anymore. The industry wouldn't make billions of dollars any longer because there wouldn't be a need for it. And quite frankly, statistics of obesity rates in America would no longer be so atrocious (33% of adults, 17% of children, according to the Centers for Disease Control and Prevention.)

I have come to learn there are no true quick fixes that are both effective long-term and sound for your body and health. As my father has always told me, you did not put on the weight overnight, and so it will not come off overnight. Unfortunately for most, this is an incredibly daunting and equally intimidating piece of information. Below are some of experiences and opinions on several popular diets and various diet trends.

The Atkin's Diet

I would first like to point out that this diet has now been revised, but the same rules apply: low carbohydrate, high protein. I never noticed any significant weight loss on this diet, and I followed this regularly for months as it was not an option: my parents were doing this, as well and I was maybe fourteen. I remember how awful the cravings for sweets and carbohydrates were the first three to five days. These were probably the most overwhelming cravings I have ever experienced in my life: my mother would make whipped cream with Splenda and sugar-free Jell-O for dessert, and it always felt like there was never enough.

In terms of eating on this diet, it makes me sick to relive the amount of bacon and beef I ate, every day, simply because it was "allowed." The ultimate goal of this diet was to put your body into ketosis, which is not a bad place to be, because it means your body is using fat for energy, but one of the by-products of ketosis is a molecule called acetone, that cannot be used. It is typically the reason why people on low-carbohydrate, high-protein diets have bad breath, and if you've ever used a test kit strip to check out the amount of ketones your body is expending, this specific molecule is the reason the strip turns purple when you test your urine with it.

I can see this program working for a few weeks, at the most. There is no plan for the long-term involved, absolutely no emphasis on physical activity, and unfortunately, with such tight restrictions on what you can and cannot eat (despite what this diet suggests, fruit and whole grain is necessary for specific vitamins and nutrients in your health), there is no longevity to sticking with this plan.

South Beach Diet

I read these books and fell in love with them. I still cook meals from their cookbooks because they are healthy and delicious. This diet was designed originally for patients with Diabetes and it works because you're eating from the Glycemic Index. The smaller the number on the Glycemic Index, the longer a food keeps you feeling full. It also means your blood sugar level will not spike, and the idea behind spikes and lulls in your blood sugar level is simple: when your blood sugar level spikes and then suddenly drops, you will feel hungry because your body is signaling a low sugar level. Eating according to the Glycemic Index, you prevent such spiking, which in turn keeps you feeling satisfied.

I loved that the South Beach Diet explained medical and biological facts in easy to understand, every day language. This plan puts an emphasis on explaining the how and why your body works the way it does. For instance, it explains why artificial sweetener, used in excess, is just as bad, if not worse, for your body. It also explains the difference between fat, saturated, and unsaturated fat, and why using a full-fat version of an item would overall benefit your body as opposed to a low-fat or fat-free version of the same product. However, as with most plans, it was much more difficult to live life day-to-day while following this diet than I would hope and I gained back every pound, and then some, when I stopped.

Jenny Craig

Now, I will admit that Jenny Craig probably has some of the best tasting frozen food I've ever had. This program costs you based on the amount of weight you need to lose and the cost of food each week, which is actually fairly expensive. You'll also have to stock your fridge with fresh veggies and a few other staple items, which is going to add to the overall expense of losing weight. The program is designed to teach you about well-balanced meals, as well as portion control. And I do believe this is a valuable lesson for any overweight person: let's face it, you didn't get fat because you can handle your portions or you know what a well-balanced meal looks like.

This program fails, however, because you are doomed if you have to go out to eat for a celebration, or a work function, or just because sometimes, it's nice to dine out. I'd also like to mention that while the portion control is nice, unless you weigh 150 lbs., a single frozen meal is not enough to make you feel full, and while most people believe in order to lose weight, and "diet," you'll have to feel hungry, that simply is not true.

I wasted a lot of money on this program, which is regrettable. I also did not lose nearly what I had anticipated, and while Jenny Craig locations do sell exercise equipment and workout videos, my consultant never once discussed physical activity with me.

Medical Weight Loss

Another program I regrettably spent far too much money on. This is a diet plan with doctors and dieticians on staff to keep you motivated. They do blood work, monitor your cholesterol, blood pressure, ketones, etc. The up-side is getting to cook your own meals. The downside is the cost of the program (again, you'll pay per pound you're hoping to lose) in addition to protein bars, snack foods, and various high fiber, high protein mixes designed to boost weight loss. These items are pretty tasty, in all honesty, but you are required to eat three, every day, and most of these items are $14, for a box of seven. So, it's a very expensive plan.

I loved several of the technicians at the location I frequented. I did lose weight, as well, but there is a specific list of food you can eat, how often per week you can it said food, and there is not much wiggle room: if the food is not listed on your sheet, you don't get to eat it. Period.

I tried almost any weight loss program available…

I have participated in fasts, fad diets (how many of you have heard of the cabbage soup diet?) and I have even tried my own "diet plans," as well as taking diet pills – a road I will never go down again. The truth is simple: people who need to lose weight need help in doing so. As I stated before, obese men and women did not become overweight because of their knowledge of eating well-balanced meals and understanding portion control. There is no quick fix for undoing years of what's been done to your body. You will have to put in the time and effort, and when you're ready, it will be worth every tear, and pound, shed. So, what works for me?

Weight Watchers

I have been a part of Weight Watchers online for a long time now. I would not be honest if I said I haven't gone astray before, but the beauty of Weight Watchers is really learning what it means to be healthy. There is an emphasis on physical activity that is unsurpassed in the diet industry. They reward you for being active. There are Weight Watchers 5k's to sign up for, as well as a program called Lose for Good, which allows you to give back to the community based on the weight you lose. They calculate points based on fat, protein, carbohydrates, and fiber, as opposed to only focusing on one aspect of nutrition. Weight Watchers encourages you to go out to dinner, and enjoy a piece of cake on a special occasion, or eat full-fat cheese instead of omitting it completely. They allow you to splurge, and drink alcohol, and you don't have to feel guilty for it. The learning comes naturally, and dare I say, it's even fun. I have met wonderful people on the forums. I have learned great new exercises and have discovered a desire to be active in my life, and I attribute all of this to Weight Watchers.

All in all, the most successful weight loss programs are balanced. They put an emphasis on whole grain, and fresh fruits and vegetables, and lean protein, but also on healthy fats and exercise. They are attainable in your everyday life because let's face it, what good is a "diet" if it doesn't fit into your everyday life?

How to read a nutrition label correctly

Posted: 30 Jan 2012 07:17 AM PST

If you are seriously interested in losing weight then one of your first steps is to learn how to read a nutrition label correctly. Nutrition labels are in all foods and it is very important to be able to interpret the data from the label and based on that to make the decision on which foods to consume.

For individuals who are trying to become more health-conscious, reading a food label can be difficult. These tips can help you learn how to read a nutrition label and change the way you eat forever.

Serving size: The most important thing you will take away from a nutrition label is the serving size. For instance, look at the serving size and number of servings on a 16 oz soda or a box of cereal. You may realize that the beverage you have been enjoying at only 120 calories actually has 2 or 3 servings in the bottle or the serving size for your cereal is much smaller than what you pour every morning. (See also: Easy tips to cut 200 calories per day from your diet)

Calories: The percent daily values on a label are based on a 2000-calorie diet. If you are thin, small, and inactive this may be an overestimation for you. If you are bulky, tall, and athletic this is an underestimation. Before looking at a label, get an estimate of how many calories you should be eating a day. If you use an online calorie calculator, be sure it factors in your age, gender, height, weight, and activity level.

For those trying to lose weight, subtract 300-500 calories. Remember that the calories listed on the box are only for one serving of that food. If there are five servings in a package and you eat the whole thing, that's five times the calories listed! (See also: The ultimate list of fat burning foods)

Fat, saturated fat, and trans fat: After you have an estimate of the amount of calories you should eat a day divide it by 30. That is the estimate of total grams of fat you should have in a day. Only about one-fourth of those fat grams should be saturated fat. None of it should be trans fat. When a food is well balanced the percent daily value of each nutrient, listed down the side, should be about equal. If a label has a much higher percent daily value for fat than it has for calories, you have yourself a high-fat food. If the percent daily value of saturated fat is higher than total fat, beware: the fat in this food is particularly unhealthy.

Sodium: Generally the milligrams sodium should not be more than twice the amount of calories. Canned soups commonly have disproportionately high sodium for the calories. Why to I compare sodium to calories? Because if you eat a 1200 mg sodium soup that is 200 calories, you have 'used up' a large chunk of your daily sodium on a small portion of food. Are you going to eat unsalted food for the rest of the day? Very unlikely. People with high blood pressure should consult their doctor, but should usually aim for about 2000 mg of sodium a day. If you don't know if you have high blood pressure, or even if you think you don't, go to get it checked.

Cholesterol: Recent evidence has shown that only about 10% of the population is affected by consuming dietary cholesterol. These individuals should try to keep the total daily cholesterol below 200 milligrams per day. Foods low in cholesterol have less than one tenth the cholesterol compared to calories. For example: a 200 calorie food should have less than 20 mg cholesterol, a 300 calorie food should have less than 30. For those who do suffer from high cholesterol, eating foods enriched with plant sterols may be beneficial. If you do not know if you have high cholesterol, go get it checked!

Carbohydrates, sugar, and fiber: If you know about how many calories you need per day, divide that by 8. That is the total amount of carbs you should have each day in grams. Divide that number again by 5 and that's the amount of sugar. Yes, it's a low, low amount! The majority of your daily carbs should not be sugar. Diabetic patients should consult their doctor or dietitian about carbohydrates in their diet. Patients are generally recommended to have about 45 to 60 grams of carbs per meal. This is even a good rule of thumb for the non-diabetic population. If you do not know if you are diabetic, guess what? Go to get your blood sugar tested, along you're your blood pressures and cholesterol!

Finally, fiber is very important for health and has been linked to successful weight loss. About 25 grams a day is recommended and it can be a hard goal to reach, so if your food is high in calories (in the 400-600 range) it should also be high fiber (5 g or more per serving). (See also: 13 healthy snack ideas for weight loss)

Protein: Protein, like fiber, has been liked with feelings of fullness and reduced appetite. Some people have decided that this link warrants a diet where you consume nothing but protein and fat and cut out carbs completely. High protein diets can result in severe kidney damage, so I strongly discourage this weight loss strategy. Also, carbohydrates are the pretty much only source of energy used by the brain; so if you cut them out don't expect to be thinking very clearly.

Again, if you know your ideal amount of calories per day, divide that by 20 and you will have a rough estimate of your daily protein requirements in grams. Unless you are building or maintaining a lot of muscle, try not to exceed this number. Contrary to popular belief, supplementing vast amount of protein in your diet is not a great way to gain muscle. Muscle building requires muscle-specific exercises and requires less protein than you might think. Those with kidney disease should speak with a physician or a dietitian about their protein intake.

Vitamins and Minerals: The only vitamins and minerals required to be on a nutrition label are Vitamins A and C, Iron, and Calcium. Deficiencies in vitamins A and C are not very common, however iron deficiency (known as anemia) and calcium deficiency (a risk factor for osteoporosis) are common. Women in particular suffer from anemia and osteoporosis. Unlike for protein, carbohydrates, and fat, the levels of nutrients recommended do not change by weight or height, only by gender and age. Look for the percent daily value and aim to get 100% each day, or else take a multivitamin. Other vitamins and minerals like vitamin E, thiamin, niacin, and phosphorus may be listed on the nutrition label. These are great to know when they are there, but are not listed reliably on all foods.

One or two trips to the supermarket along with these tips can be all it takes to become a master of food for life, something that will definitely come in handy in achieving healthy weight loss!

Summary Tips for Reading the Nutrition Label:

Check your serving sizes and try measuring them out
Multiply all other values by the amount of servings you consume
Learn the amount of calories per day that is right for you
Calculate the amount of fat and saturated fat you should eat per day
If you have high cholesterol, aim for less than 200 mg cholesterol per day
Sodium is too high if it is more than twice the amount of calories
Have about 45-60 grams carbs at a meal and about 15-30 grams for snacks
Aim for only about 10% of your daily calories from sugars.
Snacks should have 2 g or more fiber, meals should have 5 g or more.
Try to pick snacks with protein but don't drastically exceed your protein per day
Aim for 100% of vitamins and minerals each day
Check your blood sugar, blood pressure, and cholesterol regularly. In fact, do it now.

What are liquid diets and do they work for weight loss?

Posted: 26 Jan 2012 07:34 AM PST

Fast weight loss, no calorie counting and no hassle. This sounds like every dieters heaven and a dream come true. This is also what most liquid diets profess to offer, but is it too good to be true?

Liquid diets defined

A liquid diet is more or less what it says on the box; a dietary pattern which consists mainly of fluids (liquids). There are a number of different ways and patterns in which liquids diets can be followed, depending on who has devised the dietary plans. Some liquid diets suggest replacing all meals with a liquid of some sort and some which replace only some of the daily meals and suggest a low calorie solid meal for the rest.

The liquid meals tend to be shakes, or soups, juices, smoothies or just a dietary liquid formula. For some commercial liquid diets you can purchase their pre-prepared shakes, soups or dietary formulas and often they may also provide some snack bars and other nutritional supplements. There are also the do it yourself liquid diets in which dieters can make their own liquid meals, juices, shakes and etc.

Some of the most common commercial liquid diets (pre-prepared or DIY) include the slimfast, Medifast, Optifast, Hollywood diet, Master Cleanse diet, Cabbage diet and the juice diet. (See also: Most popular weight loss diets)

Apart from the commercial form of liquid diets there are also 'hospital' or 'medical' liquid diets and are usually prescribed before a medical procedure, because the patient may be unable to swallow solid food, as a supplement to the existing diet or in general for a specific medical reason. Medically prescribed liquid diets vary in their constitution and could be of clear liquids (water, gelatine, broth) or of a specific formula.

The weight loss principles of liquid diets

Well the weight loss principles are pretty much simple and more or less the same for most of them. By eating the recommended liquid meals people consume a low amount of calories through the day. Therefore, they lose weight. Some of the diets do include a miracle or a super food element to them and a number of them also profess on the detox element of following a liquid diet.

Studies haven't yet provided strong scientific evidence regarding the existence of a super food so I cannot positively and with no doubt say that it is the magic powers of cabbage which will make you lose weight if you follow the cabbage diet for example. Another common claim of the liquid diets is detoxing; the body goes through a detox process by following liquid diets. Based on the detox claim diet loss is either enhanced by effect or is a pleasant secondary effect of detoxing.

However, there is not strong scientific evidence regarding the detoxing effects of diets either. As a matter of fact there is no evidence to actually support a 'detoxing' process takes place at all, apart from the one which your liver does all the time.

So what is proven? Most liquid commercial diets tend to consist of 400-800 kcal dietary plans. These diets tend to belong in the category of very low calorie diets (VLCD) which create a calorie deficit and in principle lead to weight loss.

Do they work?

It is quite relevant how well these diets work and whether people do lose weight on them. Liquid diets are not recommended to be followed for long period of time and some are only safely recommended for 7-10 days. A week to 10 days does not usually produce any measurable significant fat loss and most of the weight lost is water and sugar. The result is to put the weight back on quite quickly post dieting. (See also: Do quick weight loss diets work?)

If you follow a VLCD for prolonged time you will lose weight but so you will with starvation which in some cases may be cheaper. However, starvation is not recommended as a safe, healthy or wise way for weight loss and I would most definitely not recommend it.

Studies which have tested some of the commercial liquid diets have produced controversial results. In simple words there is not much agreement whether they work in promoting weight loss and whether the weight is maintained post diet. For some cases of morbidly obese people a VLCD may be recommended as the best solution. However, such cases the risks of following a VLCD outweigh the risks of obesity. Moreover, they should always be followed under the guidance of a medical professional as they can have detrimental effects to health.

Issues involved

As with most controversial diets there are a number of issues related to liquid diets. Here are some of them.

Potential of misuse: As already mentioned liquid diets are usually recommended to be followed for a limited amount of time. However, guidelines and recommendations can often be ignored and people can follow them for longer periods. Well recommendations are there for a safety reason and when ignored the results do come with a potential risk and a number of health problems.

Inadequate nutrient intake: Formulas sold as part of a liquid dietary pattern have improved a lot since they first come out. However, still there is a debate about the limited amount of nutrients they may contain. The lack of nutrients may be more prominent in DIY versions which tend to be based on just one food or one group of foods or if a diet is followed for prolonged periods.

Inadequate fibre intake: Fibre can be an important element for digestive processes, health and weight loss. Quality is as important as quantity, and a number of liquid diets may not provide either of them.

Constipation / Gastrointestinal complaints/complications / Nausea: Constipation can be a side effect due to inadequate fibre intake. But also your digestive processes may be suffering a little bit, thus gastrointestinal complaints can be common.

Hair loss: Think nutrient deficiency. Our body needs all nutrients including fat and there is a reason for it.

Dizziness: Very low calorie intake can be one of the reasons why people may experience dizziness. You may think you have enough energy stored for the whole neighbourhood however your body doesn't like sadden changes and it does take time to adjust. Losing a lot of weight too fast is something else which may lead to health complaints.

Regaining the weight past dieting: If the weight lost is mainly water and sugar then you are most likely to put it straight back on. On the other hand is a common diet issues. If you follow a diet for 'x' amount of time and you lose 'y' amount of weight and you go back to what you where eating before the diet you are likely to be back t where you started.

Moreover, if you follow a VLCD for a period of time your body will try to adjust to that diet. The minute to stop liquid dieting and go back to solid food and higher calories here will come the weight.

Metabolism slowing down: Look above. You go to a VLCD your metabolism will slow down on a bid to survive. These mechanisms are there for a reason; if you were in nature and there was no food you would need to survive as long as possible. So you could be potentially struggling to lose the weight. In some cases a VLCD may be the only option to kick start a weight loss and research may have shown favourable results for morbidly obese cases. However, this is usually done under the guidance of a medical professional and when the risks of obesity outweigh the risks of dieting, or when some metabolic processes have 'lost their way' to put it in very simply words.

No behavioural modification: Following a box standard liquid doesn't quite teach people how to eat or makes a lot of changes in the eating behaviour. The extra weight got there in some way and part of it is because of specific eating behaviours. Changing these behaviours is what will help to deal with the future and maintaining the weight loss.

The verdict

Indeed a lot of liquid diets may have improved a lot in recent years. However, some are still in the category of 'fad' dieting which most of the time is not recommended. For some people it may be that little help to push them into weight loss or may kick start the processes, but for most it may not be a recommended solution. Not all liquid diets are the same and therefore quality of the diets is different between them. Make sure you consult a medical professional, and search for real scientific evidence.

Overall, apart from some specific cases you may be better off sticking to the old fashion healthy balanced diet.

20 ways to burn 100 calories in 10 minutes or less

Posted: 22 Jan 2012 09:16 AM PST

Do you know that by burning just 100 calories (extra) per day you can lose about one pound per month without extra effort? It sounds good and really is if you manage to spend just 10 minutes per day. This will not be your 'official' exercise routine but the ace in your sleeve to get faster results.

Everybody can find 10 minutes per day to work out and there are hundreds of exercises to choose from. You can even do them at home or at a time it suits you better. Most people prefer to exercise in the morning before going to work and this is the best time to exercise. Morning exercises are more efficient in burning fat since your body has to convert fat (from the reserves) to energy in order to deal with the extra requirements and in addition will help wake up your body, digestive system and mind.

Below we outline 20 suggestions to burn 100 calories in 10 minutes or less.

5 exercises that burn more than 100 calories every 10 minutes*
Aerobics, Step: high impact	128
Bicycling, Stationary: vigorous	134
Circuit Training: general	102
Rowing, Stationary: vigorous	109
Ski Machine: general	122

15 Sports and activities to burn 100 calories in 10 minutes*
Basketball	102
Bicycling: 12-13.9 mph	102
Boxing	115
Football	115
Handball	154
Martial Arts	128
Racquetball	128
Rope Jumping	128
Running: 6 mph (10 min/mile)	128
Skiing: cross-country	102
Snow Shoeing	102
Beach Volleyball	102
Water Polo	128
Climbing stairs	100
Weight training (super circuit)	137

Calories and weight loss

We mentioned above that doing a 10 minute session per day can help you lose 1 pound per month. For those interested in the theory and reasoning behind this statement, this is the logic:

One pound of fat is approx. 3500 calories. In simple terms if you manage to burn 3500 more than you consume you will weigh one pound less. So, if you do a 10 minute session per day (using one of the exercises and activities specified above) you can generate a deficit of 30×100=3000 calories per month which is about one pound. Of course there are other factors involved like loss of water weight so we suggest also reading about the difference between weight loss and fat loss.

5 Tips to make the most of your 10 minute sessions

Plan in advance: 10 minutes is not a lot of time and with a bit of effort everyone can find 10 minutes to exercise. What is important is to plan your session in advance and preferably from the day before.

Be Flexible: You do not have to perform your 10 minute session at the same time every day. Sometimes it will be more suitable to exercise in the morning but other times you may do it after work or even late at night. What is important is to exercise daily and avoid skipping a session.

Improvise: Your goal is to burn 100 calories in 10 minutes and there are more than one ways to do this. You can choose to do the same activity every day or a number of activities during a single workout. For example you can run for 5 minutes and do stationary cycling for another 5 minutes. The combinations are endless all you need is imagination and willingness.

This is a bonus: Do not forget that this is not your formal workout routine but a bonus to help you get quicker results. You should not rely on this 10 minute workout alone but you should still follow a more formal routine for at least 2-3 per week and a balanced diet.

Why not make it 15 minutes? This is not actually a tip for your 10 minute session but once you get into the habit of doing 10 minute sessions why not increase that to 15 minutes per day and get 50% more results. If you follow this approach by making one small step at a time you will soon realize that you can actually do many things and get the motivation you need to meet your weight loss goals.

* Kcal estimation is based on 10 minute sessions for people weighting 160lbs.

The Difference between Weight Loss and Fat Loss and Why You Should Care

Posted: 16 Jan 2012 09:27 AM PST

What is really the difference between weight loss, fat loss and muscle loss and should you really care? Does the scale lie or is there a relationship between weight and fat loss?

The answer is straightforward and this is what we are discussing below.

Weight loss – Water Weight – Fat loss – Muscle loss

The percentage of total overweight and even obese people is rising at alarming levels (Around 33% of Adults are Obese and 17% of Children). People are looking for more ways then ever to lose weight and that is fine, but what is not fine is some of the methods people are using to achieve weight loss and how it truly affects their body.

If the average person loses 12 pounds for example, they will automatically assume it was ALL fat loss and this can be a very costly assumption. When you lose weight or gain weight for that matter, you are changing your bodies’ composition of Water, Fat, and or Muscle. Now I listed them in that order for a reason, water weight is the quickest to change and we will discuss that first.

Water Weight

Water weight commonly refers to the amount of weight in water your body is carrying at that given time and is a constantly changing, considering the human body is estimated to be made up of around 60% of water. Water weight can be affected by many variables in your day-to-day life and can cause your weight loss to be misleading. If most the weight you lose is from water weight, you will most likely gain it back very quickly and that can be a main reason people are turned off by dieting. Most diets these days actually capitalize on this misunderstanding and promise quick weight loss when all they are doing is manipulating your water weight through sodium and water intake itself.

If you do not drink enough water throughout the day, your body will go into a "survival mode" in which it holds on to every ounce of water it can. The other major factor in water weight changes is salt or sodium intake, if you consume less sodium you will hold less water weight and if you consume more sodium your body will retain more water weight, sodium directly affects your body's tendency to store water.

So hopefully by being more informed on that variable in your weight loss, you can now watch your weight loss more closely from that aspect and understand whether the weight you are losing is mostly coming from water weight, which means the weight is likely to come back quickly and is not true fat loss.

Fat Loss

Luckily, the next easiest form of weight loss can be done by losing fat, which is what people actually want to lose. Fat is built up over time and stored around your body, in what experts have coined fat stores. However, it is also important to note where you actually store your fat is largely dependent on your genetics and this is not the same in every individual. To target these fat stores and get rid of excess fat you will need to force your body to burn the stored fat as energy. That is what they are there for after all, your body stores fat for later energy use. However, if you never take any measures to get rid of this excess fat it will just keep building and building.

To lose fat efficiently you need to be in a calorie deficit for the day, meaning you need to have burnt more calories that day then you consumed, if you did not consume enough calories that day your body will be forced to find other ways to create the energy, such as using its fat stores. However, there is more to consider when trying to achieve fat loss through calorie deficits and exercise and that brings us to the final variable.

Muscle Loss

Muscle loss is the hardest thing to achieve and that is a good thing, you never under any circumstance should lose muscle no matter how bad you want to lose weight. Muscle loss is the hardest to do because to lose muscle you need to either be in too big of a calorie deficit (Approaching Starvation) or doing too intense of cardio where your body burns muscle instead of fat. If you cut calories too much and are barely getting enough to even function, like some extreme diets recommend is very dangerous to your short and long-term health. Most experts have agreed that by following a very low calorie diet you may lose 1 pound of muscle per 1 pound of fat so a 50/50 ratio, which is unacceptable.

The other way I mentioned you might lose muscle is through too intense of cardio sessions. Cardio should be done in a pretty comfortable pace if done for long periods of time and if you do need to do intense cardio, be sure to do it in short intervals , long bouts of intense cardio is very likely to use muscle as energy and is a big risk to your general health.

How to ensure you are losing fat…

So, in summary the easiest way to make sure you are losing weight in the desired way of fat loss is to monitor how fast you are actually losing the weight. If you are losing the weight at too fast you are most likely losing water weight or even worse muscle. A good goal for fat loss is to lose 2-5 pounds a week depending on how overweight you are, but remember 5 pounds for most individuals is the top of the line.

More than 5 pounds per week would be a strong indication that not all of the weight loss is resulting from fat loss and you need to reconsider the methods you are using. I included a helpful list of weight loss tips below that hit the key points in being sure your weight loss is mostly fat loss and truly beneficial for you in the long run.

1. Be sure you are meeting your recommended daily servings of water, which is 96 ounces plus an extra 8 ounces for every 25 pounds you are above your goal weight.

(Recommended by theNationalAcademyof Sports Medicine)

2. Avoid very low calorie diets. Calculate your BMR to find out how many calories you should consume per day just for normal function and never go beyond this number.

3. Be sure your cardio sessions are not too intense to avoid your body using muscle as energy instead of fat.

4. Monitor the rate that you are losing your weight at weekly intervals, if you are losing more than 5 pounds a week it is most likely that not all is coming from fat loss and is dangerous to your health.

Posted: 31 Dec 2011 08:38 AM PST

During 2011 thousands of people visited our web site, read our articles, commented on our posts and interacted with our free online tools. To wrap up a successful year for Weight Loss Help and Tips we have selected the 10 most popular posts of 2011. These are the posts that received the most comments and social media mentions (Facebook likes, Google+ and tweets). Go through our list and select your favorite posts and do not forge to share them with your social media friends! You can also register to our RSS Feed (on the sidebar) to receive our new articles directly in your inbox.

Weight Loss Tips
The most visited page of our web site was the home page. More than 1000,000 people landed on our home page in 2011 and selected one of our articles. Our huge collection includes more than 500+ weight loss tips.

Fast weight loss
20+6 tips that matter the most when it comes to fast weight loss. This post explains the most important factors that affect weight loss and what you can do to ensure that you will lose weight and keep it off.

20 Healthy weight loss tips
We always encourage and promote healthy weight loss methods. This post outlines 20 healthy weight loss tips you can easily fit in your lifestyle and get results without making too much effort.

FREE Diet and Exercise Planner
During 2011 we also introduced our free diet and exercise planner. Our on-line tools include a food calorie counter and fitness calorie counter as well as a diet calendar and weight tracker.

Weight loss for women
The majority of our readers are women and this post is especially for them. 12 Weight loss tips for women of any age and body type. If you are not the woman that can spend endless hours in the gym then this post is for you.

Weight loss tips for Teenage girls
More than 60 teenage girls commented on this post asking for weight loss advice and more than 50 got a personalized answer (by email) from our experts. We try our best to reply to all emails and help even more teens get into the right path of following a good diet and exercise program suitable for their age.

Weight loss motivation
You cannot lose weight if you are not motivated enough. Motivation is perhaps the most important success factor. If you are motivated and know what to do you cannot fail. Set your weight loss goals today!

7 Best tips for fast weight loss
The 7 most effective tips for quick results. If you need results fast you must ensure that you follow these 7 tips. Start now and post your favorite weight loss tip in the comment and see what works for other people.

Best weight loss programs
There are hundreds or even thousands of weight loss programs on the Internet today but which ones are the best? Which programs can you trust that they can generate results in a healthy way.

Exercise for weight loss
Last but not least, exercise for weight loss. Regular exercise promotes good health, well-being and weight loss. If you are serious about losing weight then exercise is a must.

7 tips for setting your new year’s weight loss resolutions

Posted: 27 Dec 2011 09:07 AM PST

One more year is coming to a close, the pads come out and the resolutions begin. January is actually the busiest time in the fitness and gym industry. February and March are probably the quietest with most people having given up on the weight loss and fitness effort…well until the bikini time comes around again. Setting New Year's weight loss resolutions is no different than setting other goals. Your goals need to S.M.A.R.T, in other words: Simple-Measurable-Achievable-Realistic-Timely, but most importantly you need to have the desire and willpower to work hard towards your targets. In this article we share 7 tips for setting your New Year's resolutions in such a way so they are achievable and realistic.

1. Set life goals

Instead of making a resolution list of the things you want to do make a list of the things you want to have and/or achieve in your life. For example a resolution list of the things you want to do could look like this:

Resolution List 2012

1. Lose weight

2. Join the gym

3. Change my job

Instead think 'what do I want to have in my life'? For example:

Life Resolution List 2012

1. Look good and feel healthier

2. Be happier in my job

3. Be less stressed

Then think how you can achieve each one of them. Weight loss and exercise can then be a process of achieving to look good and feel healthier but is not the end to all means. In addition, there are other ways to achieve your goal such as eat healthier, or cut down on takeaways and sweets.

If you just concentrate on losing weight you will join the gym and get the next diet regime in the hype of the times. Then you will soon lose sight of why you are torturing and depriving yourself from food. No surprise most gym memberships are sold in January to never be used again by February with maybe small exceptions when preparing for the bikini season.

2. Compare your list with last years

What did your resolution list look like last year? Do you automatically list the obvious things which are expected to be in your list? For example I used to be a smoker and for about 10 years in the top of my list was I will cut smoking. Smoking was bad for me and I knew I had to give up so every year I expected myself to try and stop smoking and then feel depressed as I had failed myself.

In addition think why you didn't follow your last year's resolutions. Did something affect you? Did something change? Finding the reasons why you didn't do what you wanted last year it may be a way to help you avoid the same mistakes or help you plan for this year.

3. Be realistic

Christmas and New Year can be emotionally charged times. The end of an era and the beginning of a new one it can make us make decisions based on emotions and not reality. Don't forget to also ask yourself if you are realistic in what you want. My resolution could well be finding a gold bucket at the end of a rainbow but no matter what I do it may not quite reach fruition.

4. Get off the diet wagon.

Another problem with concentrating with dieting is that you are likely to grab the next diet regime, book etc that looks good. Does it work? You may lose some weight in a few weeks but you will have to stop dieting at some point and then what? Have a break until the next diet or is it that you never stopped.

The weight loss industry is a very lucrative business and it does bank on the fact that you are looking for quick solution. I will go back to my first point which says make life goals and not a dieting commitment. Therefore, weight loss would be part of the life changes you want. Undoubtedly not everybody can do it by themselves, however try to pick that weight loss solution which will help you to learn about healthy eating, give you tips for your everyday life and support in what you are trying to achieve.

5. Get support

Studies have actually shown that people who have support tend to lose more weight and adhere to diet regimes. Support which comes from your immediate family environment is always the best. However, if for any reason you can't make that work support could come from friends, weight loss buddies, and even weight loss clubs and online weight loss services.

There are plenty of choices out there so you can find the one that works for you.

6. Move everyday

Physical activity and exercise is a bonus for your health and weight management. Make a pledge to move every day. You don't have to necessarily pay big monthly subscriptions to a gym. Make a pledge to move a little bit every day.

Go for a walk, or run in the park, go shopping and walk around the shops, have a spring clean, play a game with the kids, have a swim and so on. All you need is commitment and imagination.

7. Start living

Once you set your life goals and resolutions all you have to do is start living. This is my new year's mojo. Stop dieting and start living. I am sure I'm not the only one who says that but I am loving it.

Single best exercise for weight loss for Women

Posted: 15 Dec 2011 08:49 AM PST

This is a question we get very often especially from women: "What's the best exercise for weight loss?" What can I do so that I get results fast and without the risk of putting the weight back? Is there a single exercise I can do at home and make me slim and fit? There are two answers to these questions and this is what we are going to explain below.

First let me say that this is not a new question for us. If you read most of the comments you will see that women are constantly looking for the best way to get fit. It is no coincidence that one year ago we published the post "Best Weight loss exercise for great results" which talks about the most efficient weight loss exercises. Basically the post gives more insight about the number of calories you can burn through stationary bike, elliptical trainer, step aerobics and running. These are certainly among the best weight loss exercises but this is not the complete answer for today's question. The complete answer has other parameters which are equally important to the calories burned by each exercise.

The best exercise for weight loss is the one you can do

What do we mean by this? The best exercise for weight loss for you is the one you enjoy doing. It doesn't matter how many calories you will burn what it matters most is that you do it regularly and for a long time. For example, you can burn approx. 600 calories per hour by doing step aerobics. This is great if you like doing aerobics, if you have the time to do aerobics and if you are physically fit to perform this type of exercise. Maybe step aerobics is the best exercise for weight loss but when it comes to you, this is not your best exercise. You may enjoy walking or running or any other form of cardio exercises and this is what is right for you. The 2 main reasons that most people fail to lose weight with exercise are: boredom and injury. In other words they either get bored to do their workouts or they get injured because they attempted to perform a workout that does not fit into their body style and physical condition. How do you solve this problem?

Make a list of the exercises you like to do

So, as a first step make a list of the exercises you would like to do and find out how many calories you can burn for a 30 minute workout.

Then once you have your list, identify which of the exercises you enjoy doing and select the one(s) that is more efficient in terms of calorie burning. For example, let us suppose that this is your list:

Exercise	Calories burn (30 minutes session)
Aerobics, high impact	250
Aerobics, low impact	180
Aerobics, water	200
Basketball game	270
Bicycling, < 10 mph,	150
Canoeing	130
Dancing, ballroom	110
Weight training	190
Rope jumping	430
Running, 5 mph	300
Stair treadmill	330
Swimming, laps	210
Walking, 2 mph	100

From the list above the best exercise is rope jumping with 430 calories per 30 minutes. Maybe you don't like to do rope jumping but you enjoy dancing, water aerobics, swimming and running. If you only have 30 minutes per day to work out then running is your best exercise for weight loss since it is an exercise you enjoy doing, it is an exercise you can do constantly and it is the most efficient exercise in terms of calorie burning from the other exercises you would like to do.

What if I do exercises I like but get bored again?

It is normal that doing the same exercises over and over again will sometimes make you bored. The solution of this is to do cross training. By doing cross training you basically do different exercises instead of doing just one. This has a number of benefits: first you will not get bored, second you get better results (more calorie burning), third you exercise more muscles and fourth you avoid the risk of injury by moving the pressure to different joints.

You already have the list with your favorite exercises so why not choose 2-3 exercises and do them in terms. For example you can do swimming on Monday, running on Wednesday and finish your week on Friday with aerobics. In between you can do walking for 30 minutes (10 minutes in the morning, 10 minutes in the afternoon and 10 minutes at night). If you take this approach you will never get bored and you will get better and faster weight loss. You can also apply cross-training within your exercise sessions. For example do 10 minutes walking, 10 minutes running and 10 minutes aerobics instead of doing a single 30 minute session. Choose whatever suits you better and do it consistently for a number of weeks.

Learning how to exercise correctly is very important

It is not enough to exercise but you need to learn how to exercise correctly. For each exercise there is a good and a 'bad' way to do it. Doing it the wrong way will not give you the expected results and also you run the risk of getting injured. It is best to consult a professional trainer before starting any exercise or at least make sure that you have the right equipment (e.g. good running shoes, exercise mats etc) before starting your workout. We have outlined 10 fitness tips for women in a previous post that gives you guidelines on how to structure your workout.

Exercise is only part of the weight loss equation

Everybody knows that the best way to lose weight is by following a balanced diet and doing regular exercise. Exercise is a key part of the whole process that can help you lose weight faster but most importantly keep the weight off and never gain it back. Besides that, there many other tips you can follow for more solid results. You need to take care of your diet and lifestyle habits. We have gathered in a previous post 28 weight loss tips with exercise for getting the best results from your exercise sessions.

The best exercise for weight loss for women is…

To sum up the best exercise for weight loss for women is the set of exercises you like doing consistently and for a long time without getting bored and can generate the best calorie burning results according to your lifestyle, body structure and physical condition. Finally, always remember that doing any exercise (even walking on a daily basis) is better than not doing any exercises at all.

The 5 most important weight loss tips for 20 year olds

Posted: 05 Dec 2011 09:31 AM PST

The basic principles of weight loss apply to all ages but there are specific weight loss tips for 20 year old that take into account the energy and enthusiasm of young people. To start with, people in their twenties have more than one reason to take care of their weight and appearance. Ages 20 – 30 is the period to make friends and connections and the last thing you want is to worry about your weight. So, the 5 most important tips that will help you lose weight and make you look better but most importantly feel better are:

Tip #1: Learn the very basic rules of weight loss

You probably do not have the patience to read a lot of theories about weight loss but it is important that you know at least the basic rules:

You will lose weight if you manage to eat less calories and burn more. The only way to eat less is by being selective on what you eat and drink and the only way to burn calories is through exercise and activity (e.g sports).
One pound of fat is 3500 calories. This means that for every 3500 calories you save (by eating less and exercising more) you will lose one pound. If the opposite happens (i.e. you eat more than you burn) you will gain one pound.
If you don't want to go on a diet then use a food calorie counter to count the calories you take in and try to burn more calories through physical activities.

You can also read why lose weight and how to do it correctly for more detail information as well as easy tips to cut 200 calories per day from your diet

Tip #2: Drinks do have calories

Statistically people in their twenties tend to drink a couple (or more) drinks especially those containing alcohol. What you should understand is that drinks do have calories and if not taken into consideration can literally destroy all your efforts to lose weight. It is common to take care of what you eat but neglect the calories contained in drinks and then wonder why you are still putting on weight. You should take note that:

1 can of soft drink (cola diet – non diet) contains 140 calories. If you multiply that by 30 its 4200 calories or 1 + ½ pounds just by drinking one soft drink per day.

1 can of pre-packaged orange juice may contain up-to 600 calories

A regular vodka and tonic has 130 calories

Medium glass of wine has 130 calories

One pint of beer has about 240 calories

One shot of Whiskey about 55 calories

Calories from drinks are considered "empty" calories since they have nothing to offer (no nutritional value)

Tip #3: If you don't want to join a gym then move!

Going to a gym on a regular basis will help you stay fit and within your normal weight. Unfortunately not all people like or want to spend time in the gym but this does not mean that they cannot lose weight. Use your energy wisely and engage into activities that you like and at the same time burn calories. Sports are perfect examples where you have fun, socialize and lose weight at the same time. For instance:

With Cycling you can burn 300-400 calories every 30 minutes

Playing 30 minutes racquetball is equivalent to 300 calories

30 minutes of basketball is 290 calories

30 minutes of tennis is 300 calories

Hint: You can use our free diet and exercise planner to analyze the calories you burn from each sport or activity

You can also read 28 exercise tips for weight loss and Best weight loss exercise for more detail information.

Tip #4: Do you drink enough water per day?

I cannot stress enough the importance of water for a good health and weight loss. Water helps your body organs function better, enables easier digestion, replaces lost body fluids and can delay (and minimize hunger). The best way to start drinking water is by first taking note on how many classes of water per day you normally drink. Do not be surprised if the results are 1, 2 or 0! Many people tend to drink other beverages instead of water but NONE of them can replace water functions. So, find out your daily average and try to increase that to 6-7 classes per day. The more you can drink the better is for your health.

Tip #5: Breakfast, protein and carbohydrates

A protein rich breakfast is important for many reasons. It will give you enough energy for your daily activities and keep your stomach busy until lunch time. It is a fact that many people do not eat breakfast, especially when they wake up late in the morning but it is important to make an effort and change this habit. You can read the importance of a good breakfast for more detail information.

Also you should have clear in your mind about the role of protein and carbohydrates in losing weight. Both nutrients are necessary for a healthy and balanced diet. Protein promotes weight loss by keeping you full for longer, helping you build more muscles (and burn fat) and by making your bones stronger. Carbs are as equally important since they are used as a 'fuel' from the body. They are especially important for those who exercise regularly and when taken in moderation can do more good to your health than any harm. Read more about carbohydrates and weight loss.

Tip #1: Beware of the sweets

I think we all may know that sugar and sweets do contain a lot of calories and are what I call sticky; they stick in the thighs, belly, and bottom and well just about everywhere. If you have the will power of superman then you can go through the festive season without touching them but I'm sure there will not be many people who can do that.

1. Have a daily allowance of sweets. For example set a 200kcal limit a day or 2 sweets a day. Work it out in whichever way it suits you, whether it is keeping your sweet eating for one meal, or a little bit per day, or once a week.

2. Keep your sweet eat allowance for those sweets which you really want. Boxes of chocolates change hands constantly through the season and you could find a couple in work, a couple in the house, sweet sampling in the streets or shops, in your neighbour's or friend's house. As a matter of fact there are in every corner and they look inviting and delicious. Don't spend your day picking and picking and picking, instead save it for those specific sweets which you have been waiting all year for.

Tip #2: Save your calories for the main meals

Cut down on snacking through the day. A lot people tend to pick food all day, and do what we call grazing. Once upon a time everybody used to advise that the secret to weight loss is to eat a little bit and often. This may be recommended if you have insulin/blood sugar problems or if your doctor has advised it for other reasons. However, in general grazing all day can have some problems.

1. You could be consuming more food than you think. Snacks such as a packet of crisps, a biscuit, and a cereal bar etc can contain a lot more calories than you think and when all put together they may be more than your main meal. Be especially careful during the festive period where there are snacks and nibbles everywhere.

2. Plan your snacks and meals so you have an account of how many times and what you are eating.

Tip #3: Plan for the dinner party

Do not skip meals. Do make sure you have the 3 main meals through the day. If you have a dinner party don't just starve all day so you can save your calories for the evening meal. Starving all day and then having one big meal once a day will not do any favours to insulin levels or other metabolism and hunger controlling hormones. The result could be that you may be feeling hungrier and end up eating more or storing more calories as fat.

Tip #4: The 'It is a healthy food so it is ok to eat it' misconception

Well dried mixed nuts are good for you, right? So it is fine if you have a load of those caramelised hot nuts which are popular in Christmas markets, right? Actually the answer is no. Just because a food item contains some healthy ingredients it doesn't mean that is automatically healthy or low on calories. For example a mixed fruit stew, cooked in masses of margarine and sugar probably has as much trans fats and calories as a portion of chips. Same could go for apples covered in chocolate or caramel, or other popular festive foods.

1. Think how far has this food come from its natural form and how much cooking and processing it has gone through before you eat it. Also what ingredients does it contain? A lot of commercially prepared food could be fried or cooked in vegetable oils and margarines. They could also contain high amounts of salts and sugars preservatives etc or you could be adding on top of it loads of toppings such as creams and sauces which are far from healthy.

2. Try home cooking. You could save a lot of money and calories. Well sugar is sugar but if you make your own apples and bake them instead of frying them or add less sugar, or in general go for healthier cooking options you could be better off. You could also be having some quality family time as well.

3. Count all calories. If you are trying to stay on a calorie budget then all calories do count no matter how small or secret or healthy they are. Be aware not to go mad or obsessed with calorie counting but be aware what's coming in.

Tip #5: Work the buffet food.

Buffets are a common festive practice and in general are full of pastries, sandwiches, chips or potato wedges, pizza pieces, breads, mini burgers…and you can fill your plate as much as you like and usually as many times as you like!

1. Look carefully the options contained in a buffet and don't just go through adding everything and anything. There are healthier options such as chicken pieces, salad, some past options. Avoid things which are drowning on mayonnaise or other creamy sauces, loads of pastries or bready foods such pizzas, burgers etc.

2. Don't add it on your plate just because is there and don't eat just for the sake of it. You do not have to eat from every single platter just because is there.

3. Don't over fill your plate as if you are not going to see food for the next 10 years. It is a buffet and it could well be that there is enough food to feed the whole of the neighbourhood. However, it doesn't mean that you have to eat it all. Add one layer not mountains and when you finish wait 5 minutes before you have a second helping. Think are you really hungry or do you just eat because it is there.

4. Don't stand over the buffet and keep on picking. Do you ever say 'I am on a diet' or 'I don't want to eat loads' and you just put one small piece of something on your plate? Then you sit or stand by the buffet and every 2 minutes you go and pick one thing. You can so easily loose count of how much food you had or what you had. Better put on your plate what you think you are going to eat and eat that, than kid yourself with regular trips and grazing.

4. Sit yourself away from the buffet or with your back to it. You will be less likely to go for seconds if you are not constantly looking for food or if you are sitting in a sit which is harder to go back out to the buffet.

Tip #6: Just because it's free it doesn’t mean you have to eat it.

You walk through the mall or though the supermarket and there are tones of people who want to sample this and that. You have a tiny piece of chocolate, a piece of cheese, or a piece of cake. In addition, this morning someone brought a box of doughnuts in the office, or there was a buffet in the kid's school. It is all offered for free so why turn it down.

As with everything else a little piece at the time adds up to a massive piece. You also loose count of what you had and finally just because it is free and someone offers it to you doesn’t mean you have to have it. Saying no thank you is not a bad thing.

Tip #7: Don't fall into the festive moment of compulsive buying & compulsive eating.

The festive season more than often does end up with masses of money being spend and giving in to compulsive buying. As with everything else left post festivities you have loads of food still to eat in your kitchen.

Marketing is well designed to make you buy and with the festive season is so easy to give in to compulsive shopping without a second thought. But think to yourself do you really need so much of everything. The more you buy the more you are likely to eat and from experience it is usually around March that the last box of chocolate gets eaten.

5 Weight loss myths for a safe weight loss

Posted: 16 Nov 2011 06:57 AM PST

If you are looking for weight loss information, you probably read hundreds of weight loss tips and tricks, diet reviews and product showcases but how many of these are truth and which ones are fake or just myths that emerged over time? Read our post below for the top 5 weight loss myths of all times.

Myth #1: Fast weight loss diets work for permanent weight loss

The majority of weight loss programs promise fast and permanent weight loss results. This is one of the biggest weight loss myths for two simple reasons. First rapid weight loss diets are restrictive and this makes it very hard to follow for a long time, as a result people get tired and quit and the result is of course weight gain. Second, crash diets are unhealthy and sooner or later people realize this and give up.

Do not fall into the traps of marketing gurus, if you want to lose weight permanently then follow healthy weight loss tips and guidelines and have in mind that the recommended (maximum) amount of weight to lose per week is ½ to 2 pounds.

Myth #2: Avoid fat and carbohydrates when dieting

Both carbohydrates and fat are necessary for a healthy body. Completely avoiding them is not recommended and will not aid your weight loss efforts. Following a diet that is very low on carbohydrates will make you feel tired and weak and may cause ketosis which can prove very dangerous in certain cases. Carbohydrates are necessary for normal digestion and also give you the feeling of fullness for longer periods thus saving you calories from 'unnecessary' eating.

It is true that fats have twice as many calories as carbohydrates and protein but they are necessary to keep your body in normal temperature levels and your stomach full for longer periods.

The only way to lose weight is by following a balanced diet which includes moderate consumption of both carbohydrates and fat. It is no wonder that during a recent study the DASH diet and Mediterranean diet (both diets are balanced diets) were voted as the best weight loss diets.

Myth #3: You can lose weight by exercise alone

It is a fact that exercise is the only way to burn calories. During a normal day your body burns calories to perform the normal body functions (breathing, digestion, walking, etc) but to accelerate this process and burn more calories you have to exercise. Exercise also promotes good health and increases your chances for a permanent and safe weight loss.

Exercise alone though cannot give you optimum results. You also have to be careful on what you eat. Weight loss will happen when the calories you burn are more than the calories you consume. When this deficit is above 3500 calories you will lose one pound. Also, consider that to burn the calories you consume from a meal may take many hours in the gym so by taking care of what you eat your chances of losing weight are greatly increased.

Myth #4: Light or low-fat foods have 0 calories

Not really. Compared to the same size full-fat version the low-fat will have fewer calories but certainly not zero. The label 'low-fat' is not representative of the number of calories a food may contain. Some low-fat foods have more calories than the full-fat equivalents because of added sugars or other ingredients that add calories.

Myth #5: Just be careful on what you eat without counting your calories

Many people believe that by just eating less (compared to what they used to eat) will lose weight. This is partly true. If you have more weight than normal then this means that you are consuming more calories than what your body needs. So, one of the expected actions to reverse this situation is to start eating less. But this is not the end of the story. You need to know approximately how many calories to save per day in order to lose weight. By making some simple calculations you can find out how many calories to eat per day, how many calories to burn through exercise and how to distribute your calorie intake between meals.

10 Dining out tips for losing weight

Posted: 13 Nov 2011 10:10 AM PST

Eating out is unavoidable but this should not impact your weight loss efforts. There are little things that make a big difference when eating out and if you manage to follow our weight loss tips correctly, you can enjoy your next meal without feeling guilty and more importantly without breaking your weight loss plan.

10 Dining out tips for losing weight

Tip 1: Select a good restaurant

A 'good restaurant' in our context is one that:

Serves a variety of menu dishes (not buffet) including fish and salads

Displays nutritional information for each meal

Has a good reputation for serving fresh food

Tip 2: Decide in advance what to eat

It is better not to go to the restaurant with an empty stomach and it is advisable that you know in advance what to eat. Before leaving home do your research by visiting the web site of the restaurant and make your decisions.

Tip 3: Choose your meals wisely

Eating out once in a while will not destroy your weight loss efforts but it is better to make smart food choices so that the impact is limited to none. As a rule of thumb try to order 'Mediterranean style' dishes such as fish, poultry, salads, legumes and whole grains. If this is not possible then give preference to the following dishes:

Steak – remove the fat and eat only the lean part (no sauces or gravy)

Chinese – prefer dishes that have lots of vegetables and avoid eggs as well as sweet and sour sauces. Go for steam rice instead of fried and try to avoid oil as much as possible.

Italian – Pasta with red sauce is a great choice. Carbonara and other cream sauces better be avoided.

Pizza – Vegetarian pizzas or margarita are better.

Mexican – Spicy foods are good for weight loss since they help metabolism. You can order chicken fajitas with vegetables and rice instead of chips. Minimize though the consumption or sour cream.

Tip 4: Drink Water or wine with your food

Soft and alcoholic drinks are full of calories and sugars. You can enjoy your meal with a class of red wine or water. It's also ok to order a zero (light) soft drink. Also try to avoid fresh fruit juices and cocktails.

Tip 5: Eat an appetizer

It's a good idea to eat an appetizer before your main meal. This will cut down your hunger and save you many calories. When choosing an appetizer avoid creamy food, cheese (for example nachos), sauces (for example chicken wings with barbecued sauce) and prefer: Salads (for example a small green salad), seafood (smoked salmon is a great choice), soups and vegetables. Have in mind that avocado which is used very often as an appetizer has a lot of fat and calories.

Tip 6: What about side dishes?

Restaurants have many choices for a side dish. You can safely choose steamed or boiled vegetables, baked potato (without butter, cheese or sauces), rice, noodles or even seafood. Potato chips, salads with dressings, fried food is not recommended.

Tip 7: Eating slowly does matter

One of the little things that do play a role is eating slowly and chewing your food very well. When eating slowly you give enough time to the brain to get the 'signal' from the stomach that it is full and thus avoiding the consumption of extra and unnecessary calories. Also by chewing your food very well you make the digestion process faster and easier for the stomach. Take your time, talk with your friends, drink your water or wine and enjoy your dinner.

Tip 8: Size does matter

The size of the portion does matter. Restaurants usually have big plates and this makes the food quantity look small but in reality this is not the case. Do not judge the size of the portion from the plate size but during your meal try to stop when you are feeling full. Do not get carried away by what your friends may be doing or eating and make sure that you leave space for a desert as well.

Tip 9: Deserts

Deserts don't have to be full of fats and sugars to be tasteful. You can still enjoy a fresh fruit salad, a low-fat yogurt or a lemon pie for a desert and be happy. It's ok to have a small ball of vanilla ice cream but as a rule of thumb try not to eat chocolate cakes, cookies and creamy deserts.

Tip 10: Enjoy your meal without feeling guilty

Even if you eat more than expected it is not the end of the World. Do not feel guilty about it, try to enjoy your meal and try to be better next time. What is important though is to take corrective actions. If for example you eat a few calories more then try to burn those calories the next day by walking, running or using other forms of exercise. You need to keep a balance so that you are happy and satisfied. If you made a mistake during your meal then you need to correct your mistake by doing something more during your exercise sessions.

The real benefits of the Mediterranean diet

Posted: 30 Oct 2011 01:15 AM PDT

It is a common claim that people in the Mediterranean live longer and are stronger and healthier. Is it true or is it a claim to help sale olive oil?

The Mediterranean dietary pattern has been linked with weight loss and positive health outcomes. Studies seem to be supportive of following a Mediterranean dietary pattern as a solution for weight loss and obesity.

We already nominated the Mediterranean diet as the best diet in our previous post 5 best weight loss programs for women and we have seen how to lose weight with the combination diet, a diet based on the Mediterranean dietary pattern.

In this article we have gathered a summary of some of the real benefits of the Mediterranean diet which go beyond weight loss.

The Mediterranean diet defined

The Mediterranean diet derives from the countries based in the coastline of the Mediterranean Sea. The differences in dietary habits, cooking style ethnic and religious customs make it impossible to give one single definition of what the Mediterranean diet is.

Much of the scientific research originally looked at the benefits of the Cretan diet in Greece. Later studies looked and compared diets in the rest of Greece and Northen Italy. There are common components shared in the dietary patterns in all the countries bordering the Mediterranean Sea however, at the same time there is a large diversity.
Therefore, it may be more accurate to refer to a Mediterranean dietary pattern or style rather than a 'Mediterranean diet'.

Health benefits – cardiovascular disease

One of the main elements of the Mediterranean dietary pattern is the high consumption of foods deriving from plant origin such as fruit and vegetables. Why is this beneficial?

Plant foods are rich in fibre, vitamins minerals, antioxidants and polyphenols, factors which can lead to a number of health benefits. Studies indicate that such elements can have a protective role from cancer and CHD (coronary heart disease). A lot of the characteristic of the plant-derived foods consumed in a Mediterranean dietary pattern such as nuts, fruits, vegetables, garlic, herbs, and red wine contain a large amount of bioactive compounds. These can collectively provide significant health benefits. For example, nuts, are rich in phenols, flavonoids, and phytosterols, fruits and vegetables contain flavonoids, carotenoids, folic acid, and fibre, all of which are important in reducing the risk of cardiovascular disease.

Health benefits – cancer and other conditions

The protective benefits of the Mediterranean dietary pattern, against disease, don't stop only with cardiovascular conditions. Some of the food elements which are part of the Mediterranean dietary pattern, such as aromatic herbs and wild greens, contain antioxidants and other compounds which may have a protective role against cancer and other diseases.

In addition, according to some studies this style of eating has been associated with positive outcomes for insulin resistance (improving insulin sensitivity) and lowering the risk of developing diabetes, inflammation and other conditions.

Drinking wine is a good thing

It is not often you hear the health experts and scientist saying that having alcohol is good. Some of the protective against disease elements of the Mediterranean diet are awarded to the moderate consumption of wine.

The moderate consumption of red wine in particular (1-2 small glasses per day for men and 1 glass per day for women) is suggested to help in reducing the risk of cardiovascular disease. Alcohol contained in the wine is believed to favourably change the balance of fats in the blood which results in production of the HDL (high density lipoprotein) or what people tend to refer to as 'good cholesterol'. Another benefit of consuming alcohol but in moderate amounts is that alcohol tends to stop the blood from clotting together. Finally, wine can contain antioxidants as resveratrol, quercitin and epicatechin which can have a protective role in the blood vessels.

Some studies argue that in the case of women wine consumption can increase the risk of breast cancer. Although these links are not always clear cut, in general it advised that women don't consume wine and alcohol in large amounts.

Beneficial for mental health

Some studies have also looked into the benefits of following a Mediterranean dietary pattern in terms of mental health. Although scientific evidence are not as clear studies support there is a link between following a Mediterranean dietary style and reduced risk of developing some mental health conditions. For example some studies have shown that people who follow a Mediterranean dietary pattern show decreased risk of developing Alzheimer's disease.

Live longer

Studies have shown that people who follow Mediterranean dietary patterns tend to live longer. It is not just an olive oil advert, but it is a scientific fact. I guess it kind of makes sense that if you have fewer diseases you will live longer. Yes that may be one reason why the Mediterranean dietary pattern has been connected with longevity. However, apart from keeping away from diseases which could kill you sooner, elements of the Mediterranean dietary pattern have been suggested to promote longevity.

Variability in the menu

With more than 18 countries based in the Mediterranean region there is plenty to choose from. Each country has its own recipes, customs and styles which can provide the Mediterranean menu with huge variability. Variations are also found within regions of every country so one kind of food may have hundreds of ways by which it can be cooked.

One could argue that you will never feel bored and you can always find something to like in such a huge menu.

Palatability

Apart from being spoilt for choice the menu can quite palatable dishes. In the Mediterranean regions recipes use plethora of aromatic herbs and spices, wine, and other taste enhancing elements.

The use of such herbs and spices is not only good for the taste but also for health. A lot of these aromatic herbs have protective effects on health. For example rosemary and sage are antioxidants possibly due to the components (such as polyphenols or isoprenoids) they contain.

Weight loss

The Mediterranean dietary pattern has also been praised for helping in weight loss. Mediterranean style diets are believed to offer a healthy balanced option which can be low in calories.

Obviously a dietary style/pattern is what you make of it. For example, vegetables are, in general, low in calories and can contain vitamins and minerals. However, depending on how they are processed and cooked they may provide a meal with high calorific content and very little nutritional value.

The French paradox

Traditionally the French diet is rich in saturated fats, animal products such as cream, meats and they consume high amounts of wine. However, despite following such a diet they used to have low rates of cardiovascular disease and cholesterol and in majority they were very slim.

These statistics have changed in more recent times in which the French follow more westernized diets. A lot of scientists have tried to give different explanations for what they call the "French Paradox" but in general they believe that drinking wine and consuming large amounts of fruit and veg. are some of the main reasons for this phenomenon.

Similarly the Cretan diet can consist of a lot of red meat in some regions, however, the Cretan diet is considered as one of the healthiest.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Mon, 12 Nov 2012 12:36:00 +0000

Weight Loss Help and Tips

7 Practical ways to start losing weight today

Posted: 12 Nov 2012 02:36 AM PST

Another year has come to a closure and a lot of people will be filling their resolution lists. Losing weight tends to make it in that list whether being that you eaten a little bit more during the party season or whether your weight has always troubled you. Losing weight is not necessary hard; you need motivation and a good weight loss plan. In this post we outline 7 practical ways to start losing weight today.

1. Spring clean the cupboards

I am sure that through the festive season your cupboards managed to get full of everything eatable. This includes sweets, cakes, snacks, crisps, dried mixed nuts, fizzy drinks, alcohol and you name it is there, or what's left of it.

It usually takes ages to go through all that food and by Easter you may still find a box of chocolates hidden at the back.

With so many temptations hanging around at eye level it is almost impossible to keep to a diet. As they tend to say 'out of sight out of mind', so start by emptying your cupboards from all those foods which will not do any favours to your health or your weight.

2. Keep a diary

Keeping a 'diet' diary before and while you are on a weight loss regime will help you in many ways. First it will give you an insight to what you tend to eat and when. Recording your feelings also helps to find any emotional eating patterns which may later hinder your efforts.

In addition, keeping a record of what you eat while on a weight loss regime can help you keep on track and you can always go back and compare, find little calorie disasters you may not known were there, or just simply find what works for you and what doesn't.

3. Take measurements

Take all your vital statistics before you start your weight loss regime and then every couple of weeks. Setting a day in which you will be measuring your vitals may be helpful as it can create a solid program for you.

Now what do you need to measure: Your weight will be one but don't depend only on it for your dear life. Weight can fluctuate especially for women who go through their menstrual cycle. Apart from that you may be losing fat but this may not reflect at the beginning on your weight as there may be a number of changes that take place on your body.

In addition to your weight, try to record your waist and hip circumference. To measure waist circumference use a tape measure. Find your upper hip bone and place the tape measure flat around your abdomen (tummy) and measure around your waist. In the same manner measure the circumference of your hips at the widest point with your legs kept close together.

The important thing is not to find the exact correct point but to measure every time at the same point. This way you will be keeping an accurate record of any changes in your body. If every time you measure a different point naturally it would be misleading.

4. Find your type

By this I don't mean your body type or blood type or any other types you may have read about weight loss dieting. What I mean is find your own diet type. Use your diary to get more information. So what do you like to eat? Are you always on the go? Do you need guidance, a strict regime or a flexible one? Are you good with taking specific foods out of your everyday diet or just cutting down on portions?

Picking up from the shelve any diet it will not necessarily do it for you. Yes 'x' diet may have worked with your best friend or family member or girl at work but does it suit you individually? Think of your lifestyle, your food preferences and how feasible something is to follow.

Yes there are good and bad diets in terms of health risks and by all means don't ingest a tape worm just because it seems the most suitable for you. Do make sure the weight loss regimes you are looking at are safe and are based on scientific evidence.

5. Don't despair

You done it all, got organised, and been following a diet regime for 'x' amount of time but nothing is happening. You have been there a few times and you are frustrated and just attack the next plate of chips and greasy food. Now hold your horses, and don't despair. Go back to base and think what it that you are doing is.

Ask yourself if the regime you are following is the right for you, are you realistic about what you are expecting and most of all are you actually doing it right. Last but not least are there other reasons which may be stopping you from losing weight.

It is important to check that there aren't any medical reasons involved and I would actually suggest consulting a medical professional before you even start on a diet regime especially if obese. Making sure you are not putting your health in unnecessary risks is very important. In addition, some types of medication may hinder weight loss and even cause you to put on weight. Having appropriate advice is equally important.

Now when you are trying to lose weight keep in mind the following:

1. Depending on the diet regime you are on you may find that your weight loss may take time to kick in. In addition, you may find that there times in which weight loss reaches a plateau. There are ways to overcome these.

2. The diet regime you have chosen may be just another fad diet so it simply doesn’t do anything. Try something different, read what other people may have said about it or look if there is anything else.

3. If you are simply DIYing your weight loss regime, are you actually consuming the amount of calories you need to lose weight? You may have cut down on calories and portions but you may be simply on a calorie balance which means that you just staying the same.

4. Keep in mind that your body takes about 2 weeks to adapt to any diet changes. Usually during the first week any weight lost does not include a significant measurable amount of fat.

5. Have you been realistic in your expectations or plans? Someone may have claimed that on that regime they lost 10lbs in the first week however, is this something realistic or is it just claims?

6. If you are keeping a diary go back and look what you are actually eating. Are you recording everything? The extra biscuit in the office, or picking a chip from the kids' plate, or a spoonful of this and a pinch of that which you just tried earlier are still calories and food which you have consumed. You will be surprised what you may find.

6. Set realistic goals

Setting short term goals can help you keep in track with your weight loss. If you say I need to lose 100lbs sounds daunting and hard work. Moreover, losing a large amount of weight could take a long time possibly a few months. During that time you may have plateau times, ups and downs and so on, it is so easy to lose scope of what you are doing.

Set short term goals such as every 2 weeks. Keep your expectations and goals realistic. If you set your goals too high and to points which are physically impossible to reach then you will just be setting yourself to fail. There is nothing worse psychologically than having worked hard for 2 weeks and battled all temptations and then climb on the scale and be miles away from your goal. But then was that goal realistic?

7. Recognise every achievement

As mentioned above through a weight loss period you are likely to get ups and downs. As I already have said do not despair and also look at the bigger picture. If you lost 10lbs in 'x' amount of time and maybe gained 2lbs back or if you lost 2lbs instead of 5lbs don't just punish yourself. Pat yourself in the back and say well done.

Every little achievement you make is as good. See the positive things you concurred and build on them. Maybe you lost 1lb but managed to stop eating chips. Well done! Build on that and move for the next thing you can achieve.

Most effective exercises to lose weight fast

Posted: 12 Nov 2012 02:14 AM PST

Unfortunately there are a lot of misconceptions about exercise. I always believed that there are too many people with too little real knowledge and give too much advice. The scope of this article is not to look into all the misconceptions surrounding exercise or to clear the myths and truths of fitness but to outline the most effective exercises to lose weight fast. Exercise is vital for weight loss and with so much information available, and some of it of ill content is no surprise that people don't tend to stick with exercise.

Here I have summarized some really good exercises to help you lose weight. This is not an exercise program to follow as such and they are only some suggestions.

1. The exercise that suits you.

This makes top of my list. Regardless of what anybody may say of what is best and what is not, the one exercise regime which you are likely to stick to is the one that rocks your boat.

I have come across statements such as 'exercise is only pumping iron in the gym (in other words lifting weights) and all the rest can't even be defined as exercise'. I won't even bother to comment on that, I will simply say that as long as physical activity is done in the correct technique, it does not contradict any health issues and you are not placing a high injury risk on yourself, it is good enough.

2. Functional training

I have written about the benefits of functional exercises before. In simplified words 'functional' exercises tend to incorporate more muscle groups than static exercises and also they are based in 'real life' movements. Here are some examples:

Farmers walk

Farmers walk is a simple classic exercise however a lot more demanding that it may appear to be in the first instance. It is good for hand grip, back and shoulders. It also works on the abdominal, pectoral gluteal and leg muscles. You can try to contract the Transversus Abdominus muscle (tummy) to help you keep your posture. Remember to breath.

To perform: Standing, straight back and shoulders back.

Dead lift two weights in each hand. Choose lights weights if a beginner in exercising, such 2kg dumbbells. Hold the weights with arms straight in each side and walk up and down a room.

Walk 4 lengths (depending on the size of the room) or until you feel that your shoulders are falling forward and you can't hold the weights. Rest the weights on the floor and repeat.

Functionality: Think all the shopping bags you carry walking around.

Single arm Bend over dumbbell row

This exercise works on the back and arm muscles.

Functionality: Think of cutting wood for the fireplace.

To perform: Use a bench. Stand on the side, place your right knee flexed and right hand for support on the bench. Keep your left leg straight on the floor positioned slightly back. *Assume a semi on fours position.

Hold a dumbbell with the left hand. Pull the dumbbell upwards on the side by flexing your elbow until the dumbbell touches your ribs. Lower until the arm is straight (keep elbows relaxed) and repeat x8. Repeat exercise with opposite side.

Start with low weights to your own comfort and increase with practice.

Burpee

It sounds rude but is a very good exercise for agility and an all over strength workout. Aim to perform this exercise as fast as possible but make sure you keep the correct technique. Best practice a few times and increase the speed as you build more confidence.

To perform: Begin in a standing position.

Lower to towards the ground into a squat position and place your hands on the ground.

By placing your weight to your arms to support yourself, extend your feet backwards in one quick motion to the front plank position.

Then bring your legs back in and return to the squat position in one quick motion.

Return to the starting upright standing position.

Single arm squat and swing.

This is another example of a whole body exercise. The single arm squat and swing works the muscles in the hips, thighs, back and abdomen and arms.

To perform: Stand with your legs hip width apart, back straight and shoulders back and down.

Hold a dumbbell (or any weight) with your right hand.

Squat to the floor and swing the weight between your knees

Return to standing position and at the same time swing the weight over your head. Keep your arm extended during movement. Lower the weight and repeat x4 with each arm.

Practice with low weights before moving to heavier weights or increasing the speed in which you perform the exercise to avoid injuries.

3. Circuit training.

A good circuit program would incorporate exercises for most parts of the body. It would also incorporate both resistance and some aerobic exercises. They also tend to alternate high and low intensity exercises. Alternating the intensity of the exercises can help increase the fat you are mobilising during exercise.

Most places such as gyms and health clubs tend to offer circuit classes. You could make your own DIY circuit program however it may be challenging to gather all the paraphernalia and set up your own circuit.

4. Finish your workout with a blast of aerobic exercise.

If you opt for the old fashion resistance program finish off with a blast of aerobic exercise. There has always been a debate between aerobic fans and weight fans as to which one is best for weight loss. The truth is that there are a number of factors that influence weight loss and the effects of exercise.

Performing resistance exercise first can lead into using most of the glycogen you have stored. If you combine this with an aerobic workout then you are likely to be mobilising fat as a fuel.

1. Always warm up to avoid injuries.

2. Best recommended to consult a health professional and/or exercise professional prior to taking on any exercise.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Sun, 11 Nov 2012 12:06:00 +0000

Weight Loss Help and Tips

How many servings of vegetables a day? 5 servings. Find out why
How much weight should I lose?
10 snacks under 100 calories for your sweet tooth
4 ways to avoid weight loss disappointment

How many servings of vegetables a day? 5 servings. Find out why

Posted: 11 Nov 2012 12:59 AM PST

The keystone message of the medical industry, to eat more vegetables, can be difficult to swallow, but this is one area where you should redouble your nutrition efforts. Why? Eating more vegetables usually result in a slimmer, stronger figure, a lower risk of chronic disease, and a longer life.

It's true that produce is a powerhouse of important nutrients like Vitamins A and C, calcium, and iron, but here are some additional reasons to keep reaching for the crisper.

Tantalizing Texture

Texture is an easily forgotten aspect of the eating experience, trumped constantly by aroma and flavor, and yet it plays a key role in the snacks that wreak so much havoc on our waistlines.

Food companies are keenly aware that when you've got a craving, the odds are that you'll reach for something crisp. Crisp foods make for great mindless eating, a hazard for those trying to watch their weight. Fortunately there are some excellent crisp vegetables to take the place of processed snacks.

Baby carrots or those sliced on an angle can make a great replacement for chips when paired with hummus.

Mini bell peppers make a great, nutrient dense finger food at only about 90 calories a pound.

For creamy food lovers, cooked cauliflower can be incorporate into a dip for a tasty, healthy twist.

Peas, cooked, masked and mixed with avocado, can make for a low calorie guacamole.

Added Antioxidants

The term 'antioxidant' snuck into our food vocabulary so gradually that many people are still unsure of exactly what it means. Here's a brief low-down: our body is constantly exposed to harmful stressors in the form of UV sunlight, smog or smoke, and even the blackened surface of grilled foods.

These evildoers cause oxidation in the body (like human rust) that increases the likelihood of arthritis, heart disease, and cancer. Antioxidants are chemicals formed naturally in many plants such as soybeans, sprouts, beats, and onions and are the body's first line of defense against such diseases.

As a bonus, cruciferous vegetables (broccoli, Brussels sprouts, and cabbage) have a whole additional class of health promoters called isothiocyanates that have been shown to very drastically reduce cancer risk when eaten regularly.

Fiber and Filling Factors

Weight loss gurus are well aware that adding fiber-rich foods to the diet can increase fullness after a meal, resulting in easier weight loss. Vegetables are a great source of both important types of fiber: soluble and insoluble.

Soluble fiber, while not filling, is important for gastrointestinal and heart health. Insoluble fiber is very filling and promotes digestive regularity. Both types promote health and weight loss, but on top of that the vitamins and minerals can fight hunger in a surprising way.

Many of the nutrients we need each day go toward cognitive functions like concentration and sharp-mindedness. By eating vegetables that keep a clear, focused head can help reduce mindless eating and fight temptations.

Shelf Stability

That's right, vegetables have a great shelf life. Frozen and canned vegetables have lasting power and retain many of their original nutrients. Frozen vegetables in particular are picked and frozen at the peak of freshness, meaning that they may have better flavor and health qualities than even their fresh equivalents.

Pre-made frozen vegetables dishes, like those at Trader Joes, are quick and easy entrées on a busy day. With advances in food production vegetables have even taken a leap onto your snack shelves. Puffed vegetables (ignore corn products) and other vegetable snacks can be worth your while as long as the sodium stays low.

Bursts of Color

Much like texture, visual stimulation is a powerful driver in eating behavior. Why consume controversial artificially colored foods when bright beautiful hues are available naturally in the garden? Keeping attractive bright vegetables around the house can encourage healthy eating behaviors.

When storing vegetables, keep them at eye-level in your refrigerator, instead of in a drawer, as a reminder of your nutrition goals. Disposing of forgotten and spoiled vegetables hidden in the crisper is just one more deterrent to a healthier lifestyle. On food, colorful vegetable salsa can improve the appeal of a healthy baked fish or chicken dish.

Savory Sensations

Yes, texture and color are under-appreciated but where would we be without flavor? The heat of peppers, the pungency of onions, the bitterness of greens and the sweetness of tomatoes make for a rich palette of flavors far beyond that of the fatty, salty foods that weigh down the western diet.

Incorporating more of these dynamic, rich vegetables into the diet can actually change your taste preferences so that less healthy foods begin to taste bland! Changes in tastes like this take time, but are well worth the commitment. Simply reducing calories can make an impact on temporary weight loss, but adding vegetables can create lifetime habits that result in lasting health.

Vegetables are the most diverse and colorful part of the eating experience and can change your body for the better. Incorporating more vegetables into your diet is less challenging than you think, just stick to these rules:

For a snack, pick vegetables with a crunchy texture
Experiment with super-vegetables like broccoli and Brussels sprouts
For better weight loss, eat more fiber-rich vegetables
Choose frozen or canned vegetables for shelf-stability
Buy pre-made frozen vegetable dishes for a fast weeknight meal
Keep vegetables at eye-level in the refrigerator
Use more flavor-rich vegetables like peppers and onions to liven up a meal

How much weight should I lose?

Posted: 11 Nov 2012 12:47 AM PST

The amount of weight each person should lose is partly a personal choice. So in some ways aim to lose the weight you want to lose. For some people it may be a matter of losing a couple of pounds for others it may be a lot more.

If you do not have a personal goal and are unsure how much weight loss to aim for, there are ways to work it out.

Below we have summarised some of the methods, most commonly used to classify people according to their weight and body measurements. These methods can help you determine if you are overweight, obese or even within a healthy weight range. These classifications are only a guide and they do come with their flaws so do use them as they intended; as a guide.

How to set your personal weight loss goals

1. Do not attempt to lose more than 1-1.5 kg per week

Regardless of how much weight you want to lose don't aim in losing more than 1-1.5 kg per week. When it comes to weight loss 'too much too fast' is not recommended for health reasons. It may sound like a dieter's heaven but trust me it is usually not good.

2. Do not fall on the underweight classification.

You may be on your ideal weight or even slightly underweight but you know that there is a bit of a tummy, or an annoying big bottom etc. Well maybe it is not weight loss what you should be looking for. Maybe just eating the right foods, or adding some exercise to firm the areas which bother you could be the answer. On the other hand it could just be the shape of your body, and learning to love what you got is even better.

3. The 2 most important things about weight are your health and being happy.

You may need to lose 200 lbs in order to reach your ideal weight but you don't particularly want to be America's next top model. Have the weight you feel comfortable with and happy with even if slightly over the line, as long as this does not affect your health. The truth is thin does not always mean healthy.

4. Don't get obsessed with numbers such as your weight, your body mass index (see below), calories etc.

Firstly being obsessed may not be a good place to be, secondly all these numbers are guides and not a setting stone. You may find that you don't lose pounds but inches and fat. How is that possible? Well weight loss can be more complicated than just losing weight; your body's composition can change, as well as other factors.

Body measurements and classifications

Here we have summarized the following, body mass index (BMI) measurement, waist-to-hip ratio and waist circumference. You can use them as a guide to help you find your ideal range of weight. It is always best to use a combination of them for a better picture of your body's weight.

For example, you may be within your ideal weight range but you may have a high waist circumference which could indicate a high risk to specific health conditions. In simple words you could be carrying a high amount of fat in your belly and this is linked to developing some diseases/conditions. Or on the other hand you could be exercising and carrying a lot of muscle which can lead to a high BMI (i.e. very common with athletes). This doesn't mean you are overweight.

Ideally you can have direct body composition measurements, such as bioelectrical impedance, which can determine the percentage of fat, lean mass, and water in the body. However, this can be costly and sometimes hard to get.

Body Mass Index (BMI)

BMI is a simple way to classify individuals within ranges according to their weight and height.

BMI does not actually measure or show the amount of fat and non-fat mass in the body.

You can calculate BMI as follows:

BMI = (Mass (kg))/(Height (m))^2

BMI = weight divided by (height x height)

For example: If your weight is 60kg and your height is 1.70m then:

60 ÷ (1.70 x 1.70) → 60 ÷ 2.89 = 20.76

Your BMI is 20.76.

Once you have calculated your current BMI then you can look on the table below to see at which category you are. You can also look at table 2 to see height and weight recommended ranges.

Classification	Body Mass Index (BMI)
Underweight	<18.50
Severe thinness	<16.00
Moderate thinness	16.00 – 16.99
Mild thinness	17.00 – 18.49
Normal range	18.50 – 24.99
Overweight	≥25.00
Pre-obese	25.00 – 29.99
Obese	≥30.00
Obese class I	30.00 – 34.99
Obese class II	35.00 – 39.99
Obese class III	≥40.00

Female Height to Weight Ratio
Height	Low	Target	High
4′ 10″	100	115	131
4′ 11″	101	117	134
5′ 0″	103	120	137
5′ 1″	105	122	140
5′ 2″	108	125	144
5′ 3″	111	128	148
5′ 4″	114	133	152
5′ 5″	117	136	156
5′ 6″	120	140	160
5′ 7″	123	143	164
5 ’8″	126	146	167
5′ 9″	129	150	170
5′ 10″	132	153	173
5′ 11″	135	156	176
6′ 0″	138	159	179

Male Height to Weight Ratio
Height	Low	Target	High
5′ 1″	123	134	145
5′ 2″	125	137	148
5′ 3″	127	139	151
5′ 4″	129	142	155
5′ 5″	131	145	159
5′ 6″	133	148	163
5″ 7″	135	151	167
5′ 8″	137	154	171
5′ 9″	139	157	175
5′ 10″	141	160	179
5′ 11″	144	164	183
6′ 0″	147	167	187
6′ 1″	150	171	192
6′ 2″	153	175	197
6′ 3″	157	179	202

Waist –To – Hip Ratio (WHR)

WHR is often used to determine the overall health risk. Increased abdominal fat has been linked with increased risk of developing some conditions. WHR is another simple way of categorising individuals' health risk according to the circumference of their waist and hip.

It is calculated as:

WHR =Divide the circumference of the waist with the circumference of the hips.

Place the tape around the waist and hips to the areas shown on the picture. The point at which the tape measure meets is the reading of the circumference.

Once you have calculated your WHR you can look at the table below to see if you are within a range which increases risk of developing health conditions. As mentioned it can be used in combination with the BMI.

For example if you are on a normal range BMI but have a high WHR you could be looking at losing weight from your abdominal area (belly). This could be easily achieved with a healthy diet and some exercise. Therefore your weight loss goal could only be a few pounds and even less than a stone but your concentration would be more in what foods you eat and how you can improve the condition of your belly.

Waist to Hip Ratio Chart

Male	Female	Health Risk Based only on WHR
0.95 or bellow	0.80 or bellow	Low Risk
0.96 – 1.0	0.81 – 0.85	Moderate Risk
1.0 +	0.85 +	High Risk

Waist circumference is a simplified way of the WHR measurement. Just measure the circumference of your waist as above. Waist Circumference it is often used to determine overall health risks in relation to the circumference of a person's waist. Waist circumference can be recommended for those people who may be classified within a healthy range with using BMI measurements but may have excess fat on their abdomen.

The table below shows the classifications of waist circumference in relation to the health risk. As mentioned earlier in the case where you need to lose abdominal fat, a healthy balance dietmay be most adequate. In addition you may not be measuring weight loss in terms of pound/kilos weight in general but in inches.

Classification	Waist Circumference Men (cm)	Waist Circumference Women (cm)	Risk of metabolic complications
Neither overweight nor obese	<94	<80	None
Abdominally overweight but not obese	≥94 and <102	≥80 and <88	Increased
Abdominally obese	≥102	≥88	Significantly increased

How much weight should you lose? 10 tips to help you decide

1. There is not one fits them all answer when it comes to translating measurement (i.e. BMI) with pounds to lose. There are a number of changes that your body will make during a day, a month and even more during a weight loss regime. There are different body types, genetics, ages, and 100s of other factors which are all pointing to one thing:

Everybody is an individual with different needs and circumstances. Even 2 people who appear to have the same height do not necessarily mean that they would have the same weight. Moreover, no one has a stable weight through all their day let along their whole life.

2. Use the calculations and measurements above to find in what range and category you are in. Are you overweight, in a risk of having a lot of abdominal fat, within normal weight range? But don't forget they are a guide not a setting stone.

3. Once you have an idea of your body measurements you can start planning on what you need to concentrate on. This could be just losing a couple of pounds to feel more comfortable in yourself, or losing some inches of your tummy or losing more weight to get within a normal range of weight.

4. Don't obsess over numbers. Above all is your health and satisfaction. Lowering the risk of developing health conditions and being at the weight you feel satisfied is a good place to start. If you are however borderline underweight or your goals bring you to an underweight range do reconsider. Your health is important and skinny does not translate to healthy. Start thinking that maybe you should start loving your own body.

5. It is important to think what is it you want to achieve. Regardless of what measurements say what is your own goal? Do you just want to go down a couple of dress sizes even if you are still in an overweight range? How much do you weigh then? For example if you are a dress size 18 and want to just go down to a size 16 your goal could be losing 1-2 stones.

This is only an example as each person's body is different. The point is, do think where you want to be. Set your goal and review your progress.

6. Losing weight versus losing fat. Yes you don't always have to see it on the scales. There is such a thing as losing fat mass but not necessarily translating to pounds but more in inches or sometimes it is not as clear at all. You could be putting lean mass on. Keeping a record of your measurements sometimes can give you a guide of what is going on. But don't over obsess.

7. This brings us to the point of don't just look at finding an exact weight goal from day one. Keep in mind that you did not put on the weight in one day so it is unlikely that you will lose it in one day.

If you have quite a lot of weight to lose set a 2 week goalsto start from. It takes about 2 weeks for your body to make long term changes and adapt (this can vary depending on each individual).

Monitor your diet and weight loss and body changes (i.e. lost inches, lost pounds, to hard diet to follow etc.). After that, set your weekly goals and monthly goals. For example you want to lose 10lbs in one month, so you will aim for approximately 2lbs per week. It may be that one week you lose 1lb and one week you lose 3lbs but overall you have reached your monthly goal.

Over the time you will know at which point you are happy with what you have achieved.

8. Do it healthy. I think I have already said that a few times. Well here it goes once again. Being healthy is more important than being thin and thin does not always mean healthy. Aiming for a healthy body state, a change towards a healthier diet and lifestyle rather than stressing about how many pounds you should be is probably a better thing to do.

9. If your weight loss is for mainly health reasons then it is also advisable to consult an appropriate medical professional. A medical professional should provide you with the guidance you need regarding your health and weight.

I know that sometimes physician may tell you that you must lose weight for your health but often don't tell you how or how much. Insist in guidance. Don't be afraid to ask for advice and more information. It is your health and this is their job.

10. In that matter it is always recommended to advise a medical professional before taking any exercise or diet regime, especially if you there are pre-existing health complaints.

10 snacks under 100 calories for your sweet tooth

Posted: 11 Nov 2012 12:05 AM PST

You sometimes need to eat something sweet but at the same time you do not want to ‘break’ your diet. Finding low calorie snacks and desserts can be a challenge, so here are some recipes and snacks less than 100 calories to keep around the house for those moments of temptation. They are delicious and easy to prepare and will satisfy your sweet tooth without adding extra calories to your daily diet.

Chocolate covered banana

This tasty treat is one that you can make on your own or get in the frozen foods aisle of your supermarket. Chocolate covered bananas make for an excellent dessert with only a few calories and yet numerous health benefits! When making your own chocolate covered banana you want to use half a banana and about a half ounce of dark chocolate. For frozen bananas you can check the nutrition label for calorie information, but often they are smaller bananas than what you would see in the fresh produce aisle.

Mini fruit filled crepe

Crepes make a great sweet snack because they can be bought or made in large quantities and quickly wrapped with some fresh fruit for a refreshing and low-calorie treat. The crepes you make or buy should be only about 5 inches across or else should be cut in half. Fill with ½ cup of fruit such as cinnamon apples. For breakfast the thin, delicate sweetness of a crepe is also a great alternative to its heavier cousin, the pancake.

Smoothie

Mix a third a cup low-fat frozen yogurt, a cup of frozen berries, and a handful of ice and blend for 20 seconds for an excellent on-the-run snack. Since all of the ingredients are frozen there is no concern for fruit spoiling. Those who usually buy fresh product may even have a reason to switch; frozen berries are picked at their peak and often have more nutrients than fresh fruit that is out of season.

Kettle Corn

Among the greatest inventions of the popcorn industry is the 100-calorie microwavable bag. If you've never tried kettle corn it is lightly sweet and salty. Add that to the vast amount of fiber popcorn can add to the diet and you've got yourself a healthy yet sizable treat.

Dried mango

1 ounce (about 3 large pieces) of unsweetened dried mangoes is a snack great for those who like a bit of work to their food. Other dried fruits make great snacks too but try to go for the unsweetened variety; I promise the fruit has enough sugar on its own!

Cappuccino

Fancy coffee is not usually considered a snack, but it should be. With sugar, cream, syrups, and chocolate as common ingredients it can be easy to get even as much as 400 calories in a large beverage! So how do you get to a 100-calorie coffee? First, order a coffee that is about the size you would get in a restaurant.

Most coffee joints offer 12 ounces as their 'small' portion, but for some this is simply not enough caffeine. If you feel the need for an extra jolt, ask for another shot of espresso in your cup. Coffee itself has virtually no calories and may actually have some antioxidant benefits.

A 12 oz. cappuccino made with 1-cup non-fat milk, and a single packet of sugar gets you to about 100 calories. For adventurous coffee drinkers you can get a double shot of espresso, add a tablespoon of light cream, a tablespoon of chocolate syrup, and a packet of sugar for a small but stimulating dessert-like effect.

Chocolate covered walnuts

Walnuts are a very healthy nut and actually stay fresh longer when coated in chocolate! Combine about 4 walnut halves with about 15 grams melted dark chocolate (a quarter of a normal chocolate bar). This snack is a bit high in fat, but also a good source of protein and sugar, which makes it a great pre- or post-workout treat.

A small box of raisins

This may be a flashback to your childhood lunchbox, but there are some great reasons to get more raisins in your day. Grapes are rich in antioxidants that, like red wine, can help to prevent heart disease. Additionally, these small boxes are easy to keep in a purse, a gym back, or at the office, making this snack ultra-portable as well as ultra-healthy.

Greek yogurt and pomegranate seeds

Seeding a pomegranate is a quick way to stain your clothes. The solution? Seed the pomegranate underwater. After you pull the seeds out they will sink to the bottom while the bitter while pulp floats to the top. Skim the top and strain the seeds. Once dry, they can be refrigerated and last for a week or more. Mix ½ cup of these seeds with about ½ cup of plain non-fat Greek yogurt and enjoy!

Rice crispy treats

Lets end with a classic here. Rice crispy treats are a nostalgic and easy snack that you can bring just about anywhere. Individual packs are 100 calories and just as delicious as when you were a kid!

So here you are, 10 snacks to satisfy your sweet tooth without breaking your diet!

4 ways to avoid weight loss disappointment

Posted: 10 Nov 2012 11:48 PM PST

The market is saturated with weight loss products, resources, weight loss plans, tips, articles, hypnosis and counselling solutions and everything else your mind can think. You would think that all the weight loss problems are solved. Well if you are on this page it is probably the opposite. Going on to lose weight is not always as straight forward as it seems and often it turns up in disappointment.

There are things you can do to avoid weight loss disappointment and in this article we have summarised 4 of them. It must be said they are not the only things you can do to help you but they do give a good start.

Planning and setting goals

Having a plan will do wonders in helping you to achieve your goals. It kind of makes sense that in order to achieve your goals you will have to set them first.

1# Set your goals. Set both short term and long term goals. How much is the weight you want to lose? When do you want to lose it by? Keep it realistic and feasible. It is no good to say that you want to lose 100 lbs in 1 month. Set goals which are easy to reach and reflect the reality of your lifestyle. Factor everything in, your family, work, commitments how they affect you etc.

2# Consider your attitude to food. For many people food is more than just a means of survival. Food can serve social, emotional, habitual purposes in our lives and they can all affect the way we go about weight loss dieting. Are there any types of food that you can't live without? Do you tend to emotional eat? Is food the last thing in your mind and you always end up with last minute takeaways?

Your attitude towards food could be one of the reasons you have put on weight. Finding what causes the 'problem' and making practical changes then could be half away to solving your problem.

3# Practical planning. What that means is all the everyday little things you need in order to follow your weight loss plan. Some of these include, clearing your cupboards of all things that you may be tempted, having food plans and/or recipes for your daily meals, working out your shopping list etc.

Choosing the way

Once you know what your goals and plans are then the next natural step is to try and match these with an appropriate weight loss plan. The market is saturated with different weight loss diets, weight loss plans and so on. If you have tried most of them and failed you should possibly consider that they have failed you and not the other way around. So how do you pick a plan that is guaranteed to succeed?

4# The one that suits your lifestyle. Not all weight loss plans are good for everybody. You may know of one that your friend tried or someone in the office tried and lost weight or you may have read about one which most people recommend. Well no, none of them would do if they do not suit your personal preferences and circumstances. Look at a few and match them to what you want and what you need.

5# Avoid fad plans and trends. If it promises too much too fast, or if it involves a super or miracle food it is likely that is a 'fad'. With these kinds of plans you are less likely to lose the weight you want and you are more likely to have a dent in your pocket and loads of disappointment.

At the end of the day you didn’t put the weight on overnight so it is less likely that you will lose it overnight. Aim for safe and slow weight loss, after all your health is important.

6# Weight loss plan versus life style plan. Now should you be looking for a weight loss plan which lasts, let's say one month, or should be looking at making lifestyle changes? Obviously the advice would be look at making those lifestyle changes which in the long run they will promote positive outcomes for both your health and weight.

Think of it this way: you say you put on weight after months or years of 'bad' eating habits. You can go on a diet lose some weight and then go back to what or how you were eating pre-diet. The result: weight gain.

It may be that some people do have a relatively healthy balanced diet and what they are looking for is those couple of pounds loss. A specific weight loss plan may just do it. It may also be that for some people it works that they need a structured diet plan in order to be able to start learning and getting used to eating changes.

Either way it is always best to have in your plan a transition process in which you move from weight loss plan to everyday eating.

This is the real life

Being realistic about what you want and how you will achieve it is quite important as mentioned already. However, being honest and realistic with your self is something which is often overlooked. Losing weight requires making an effort, planning, showing willpower and sometimes fighting those cravings.

One of reasons people tend to fall for the fast, fad miracle weight loss plans is because they don't want to make that effort and would rather believe that the 'x' and 'y' miracle pills will do it for them and it doesn't then disappointment comes.

7# Are you ready to lose the weight? Ask yourself if you are ready and if you do actually want to lose the weight. Falling on the trap of 'I can't do it' or 'diets don't work for me I tried everything' is easy and in some ways comfortable. Think well if you do want to do it as doing it because you have to, or for someone else when you are not sure you really want to then you are likely setting yourself to fail.

8# Are you motivated? Motivation is key into reaching any goal. If your efforts are for all the wrong reasons then you are likely to not go too far or give up.

Tip: Make a list of why you want to lose the weight. Ask yourself if it is important to you that you do lose the weight. Also ask yourself where you want to be in a month's time and in a year's time. People may lose weight for various reasons so concentrate on those personal reasons.

It may be that you want to lose weight so that you increase your chances for pregnancy, or because you don't want be 'a fat bride' or because you are on the edge of getting diabetes or even just because you want to wear the clothes you like without feeling bad for yourself.

Make 2 copies of your list and then place one in your kitchen (i.e. wall, fridge, cupboard etc) and one copy in your bag. This way you will have it handy every time you are in doubt.

9# Love yourself. Are you on a weight loss diet because you always have done, or because you just think that is what you should be doing? If you can't find those important reasons to motivate you then maybe it is not about losing weight. Stop torturing yourself with another 'diet' and start loving who you are and what you look like.

Keep flexible

Weight loss comes with ups and downs and plateaus. This is a fact. At the start you may lose more weight or you may have a slow start, then plateau then start moving on. Your body will be going through changes and in the process and it will try to adapt to those changes and even fight the weight loss.

10# Be positive, little changes add up. Don't look at short term and don't obsess with the scales. One week you may lose more, one week not at all. Keep positive and think of all the little small things which you may have achieved through out your weight loss.

11# Keep evaluating your plan. Re-think of your goals and what is working or not working for you. Make changes and also break the boredom. If you are on a weight loss for months it can get boring and tedious, especially if you have reached a plateau. Make small changes, think your food intake, and try new healthy recipes, get active or try a different approach. Keep motivated.

Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Sat, 10 Nov 2012 11:31:00 +0000

Weight Loss Help and Tips

Causes of belly fat and health dangers
7 best ways to trim your tummy without exercise
How to lose belly fat after pregnancy
Can you lose belly fat with Green Tea?
Best way to lose belly fat for men

Causes of belly fat and health dangers

Posted: 10 Nov 2012 01:40 AM PST

Overeating

A simple and straight forward reason for belly fat is just too much food. People consume more calories than they burn and the rest is stored as fat. Over a long period of time they put on weight and become overweight and obese. There are factors such as gender, body type and genetics which will affect the tendency of the body of storing more fat in some parts than others.

However, when passing the stage of carrying a few extra pounds, (in general) fat will be stored everywhere. There are no catches here, only the well-known old fashion "too much food too little exercise".

For the old fashion cause there is an old fashion solution. Healthier diet, decrease calorie intake and increase exercise/activity.

Hormones and gender differences

Hormonal imbalances, conditions such as polycystic ovary syndrome (PCOS) and menopause can influence weight gain and also the area in which the body will store fat. For example women during and after menopause tend to store fat in the abdominal area easier. This is mainly due to the hormone changes women undergo during menopause, such as the decrease in estrogens.

It must be noted that hormonal imbalances are not exclusive to women, and men can be affected as well.You may have heard the 'men are from Mars and women are from Venus' saying. Well is not just an excuse to blame fat distribution on sex differences. Men and women do have differences in the 'sex' (steroid) hormones.

In simplified terms women have higher levels of oestrogens and progesterone hormones and men have higher levels of androgens such as progesterone hormones. These differences translate into women having the tendency to store more fat around the hip area and men in the abdominal (belly) area.

Being a man or a woman will not make you put on weight. Excess calorie intake and lack of exercise will (unless you do have hormonal imbalances and/or health conditions).

If you do suffer from any conditions which affect your hormones consult your doctor who can give you options for treatment. In addition, the doctor can advise you for condition specific diets.

Environmental pollutants and estrogens

It has long been established by science that environmental pollutants/chemicals can have disruptive effects in the body's processes. In the past decade much attention has been given in the effects specific chemicals have in human metabolism and more specific in influencing weight gain and obesity.

The 'Obesogen Theory' supports that exposure to chemicals which can disrupt the endocrine system (hormonal, metabolic etc), especially during development, can program the development of obesity and other diseases.

Ok so you can't move to Mars for a pollutant free environment… However, you most definitely you can avoid using to many plastics, or remove food from plastic packaging before placing in the microwave.

In addition, avoid too many soy products and drinking too much beer.

One such chemical believed to influence weight gain and belly fat is the environmental estrogens. In the body estrogen is a 'sex' hormone. In very simple words the environmental chemicals tend to mimic the effects of the hormone when in the body. Studies have shown that there is a strong link between consumption of environmental estrogens and weight gain, with more specific increasing fat storage in the abdominal (belly) area. Men seem to be more affected than women.

Environmental estrogens can be found in plastics (food containers, bottles etc and can pass in food) and also in some foods such soy products (i.e. phytoestrogens in foods such as tofu, soy milk etc).conditions such as type 2 diabetes. Although, the exact mechanisms of how this happens are not fully understood, it is however accepted that environmental chemicals do influence how and in which areas people gain weight.

Alcohol

There are a number of theories related to alcohol and belly fat. One of the theories relates to the estrogen content of drinks such as beer (see above). Another theory suggests that alcohol influences liver metabolism which leads to storing fat in the abdominal area (belly). However, the exact mechanisms are not fully understood and some research evidence is not as strong.

A more simplified connection is that alcohol does contain high amount of calories. Well a few drinks can accumulate a few extra calories which add up to putting on weight. In addition, it is suggested that alcohol increases appetite and food intake. A few drinks coupled with a calorific takeaway the result: belly fat.

Diseases and conditions

There are certain diseases and conditions which affect metabolism. An example is AIDS; the disease has been correlated with dysregulation of lipid metabolism and increased abdominal fat. With any health complaints, conditions/ diseases a medical professional should be consulted about such issues.

Medication

Another factor which can lead to increased belly fat is medication. There are numerous drugs which can affect metabolism and weight gain. One such example is antidepressants and antipsychotic drugs. Abdominal weight gain could be one of the adverse effects of taking a specific medicine and it may not affect everyone.

Dangers of belly fat

Dangers of belly fat are mainly associated with visceral fat; the kind which is stored deep in the abdominal cavity and in the organs. Visceral fat is considered to be metabolically active and an endocrine organ which means that it produces hormones which are involved in energy metabolism and appetite regulation.

The visceral kind of belly fat has been associated with a number of conditions and diseases. Some examples are increased risk for 'metabolic syndrome' insulin resistance and type 2 diabetes. The list goes on and on and can include increased risk for cardiovascular disease, liver disease, inflammation, cholesterol, dyslipidemia, and so on, and in general with the metabolic complications of obesity.

It must be noted that you don't need to be obese to have a high risk of developing any of the above conditions/diseases. Being relatively slim but with a belly can still have the same effect. In additions, visceral fat is the one which you can't see, and is easy to ignore.

What can you do? Well what about the old classic solution. A healthy diet coupled with increasing physical activity?

Always consult a medical professional if you have any health complaints or concerns and/or before you change your diet or exercise

7 best ways to trim your tummy without exercise

Posted: 10 Nov 2012 01:16 AM PST

Is it really possible to trim your tummy fat without exercise? Exercising is beneficial for most of people. Not only is good for health and weight loss but it also has added beauty benefits. You look fit, trim, everything tends to stay in place and where is meant to be, not to mention that clothes do look good on. Let's face it though, exercise is not for everybody. Call it luck of time, call it 'I don't like it' or demanding lifestyle, well is not feasible for everybody.

So what can you do to get your waistline back in control which does not involve exercise? How can you lose belly fat without spending endless hours in the gym? Read on to find out.

1. Diet

No 1 after exercise is diet. If you are putting on weight it usually indicates that you have eaten one too many. Even if you follow a healthy diet, overconsumption of calories will lead to putting on weight. If you lose weight you will lose belly fat and it usually tends to be the first to go.

Always ensure that any weight gain or increased belly fat is not due to any medical/health reasons. In addition always consult a medical professional before making changes to your diet.

Which is the best diet to lose belly fat? The one diet which suits your individual needs, it is healthy and balanced. Usually diets based on moderate macronutrient intake (moderate protein, fat and carbs) are the best recommended. Personally I am a supporter of Mediterranean style diets, as they tend to provide a variety of nutrients, they can be rich in essential fats (such as omega fats) and research indicates that such diets can be beneficial to health.

2. Cut down on sugars

If you are following a healthy balanced diet for weight loss you are most probably on the way of low sugars. Why cutting down sugars is important? Apart from the calorific value they usually carry, which is quite high, sugars can lead to negative health effects.

Belly fat has been linked with increasing the risk of developing conditions such as insulin resistance, metabolic syndrome and diabetes. On the other hand such conditions can lead to increased belly fat. By decreasing sugar intake you can aid in improving conditions such as insulin resistance which in turn can aid in losing belly fat. It is a matter which is a little bit interrelated and slightly more complicated but is beyond the scope of this article to analyse it in detail.

Be aware that sugar is not just the white or brown powder you add to your coffee. Pastries, pasta, bread etc. are all sugars, or as most commonly referred to, simple carbohydrates.

3. Cut down on foods which make you bloated

If your tummy refuses to fit in the jeans, it may not just be because you have put on weight but could be due to bloating. In general sugars and simple carbohydrates such as white bread, pasta, pastries etc are all guilty of making you bloat which is one more reason to cut down on them. Some nutritionist / dieticians support the theory that complex carbohydrates tend to be better as they are broken down slower (to put it in simple words). However, if your diet is mainly based on carbohydrates, you may benefit from cutting down on them either way.

In addition, consuming too much fibre, grains and legumes can have the same effect. Fibre can have health benefits and is always recommended to be included in everyday diet.

However, consumption of large amounts of fibre can lead to gastrointestinal complaints and bloating. The magic word I like to usually use is 'in moderation'.

Fibre is found in vegetables and some fruits as well as grains. Consuming a combination of all foods without going overboard with one or the other should be enough to provide substantial amounts of the nutrients you need and keep any complaints at bay.

If you do suffer from increased bloating and regular gastrointestinal complaints it is always recommended to consult a medical professional. Conditions such as Irritable Bowel Syndrome (IBS), and food intolerances, could be the cause. The appropriate medical professional should be able to advise you on diet and treatments.

4. Cut down on stress and stay happy

Ok I agree that this is easier said than done. I must say that I find nothing more irritable than being stressed and people telling me to relax. However, according to research both stress and depression could have a role to play in the expanding waistlines.

Studies indicate that stress hormones increase appetite for sweet and high calorie foods as well as increasing capacity to store any excess calories. In other words not only it makes you want to eat fatty foods it helps in turning it into fat. Moreover, stress hormones combined with increased levels of insulin are indicated to increase abdominal fat.

With depression the processes may be a little bit more complicated. However, studies similarly show that there is a link between depression and increase in abdominal fat.

Avoiding every stressful situation we all know can be mission impossible especially if you juggling work, family, kids, global recession, hurricanes, and everyday life. Why not try distressing with having some 'me' time and maybe have a nice bath or book a massage.

If that is hard to do, you can have a glass of wine or practice some breathing techniques which aim to alleviate stress. Alternatively you can go for a walk in fresh air or do some therapeutic journalism.

5. Improve your posture.

Do you remember when your mum used to tell you night and day to stand straight, stop slouching and keep your shoulders back? I do sometimes wonder if anybody did actually did listen to all that… Well slouching will not make you put on weight on your belly as such and if you do stand straight will not make you lose weight as such either.

What it will do is actually improve the look of your belly and will help to condition your muscles a bit. Slouching can make your belly look bigger than it is along with all the not good effects on your back, chest etc.

Why not try it and you may see that you may have stopped some of those aches and pains on your back.

6. Liposuction

I will include it but in general I would not recommend any surgical procedures for the purpose of weight loss. Liposuction can be found with a number of different names and can be done with a number of different techniques. In its essence it is the removal of fat deposits from specific areas of the body via a surgical procedure. Depending on the area and/or the amount of fat to be removed the procedure can be performed under general or local anaesthetic.

As with every surgical procedure it carries dangers and it should not be taken lightly. Infections, blood clots, severe bruising and deformations are some of the complications that can take place. The more fat is removed and the less experienced the surgeon is, the more dangers the procedure can carry.

Moreover, unless you remove what makes the fat to be stored it will be back. Is it your diet, your lifestyle, stress lack of physical activity what expands your dress size? Well if it stays the same it will only have the same effect.

7. Tummy tuck

As with liposuction it is a surgical procedure and it carries a number of dangers. Although it is a way to trim your tummy without exercise, I would not recommend it.

Tummy tuck (or abdominoplasty) usually includes carrying out liposuction to remove the excess fat and also removing sections of the skin. As with any major surgery it can put increased strain in the body and it can have fatal results. It can also carry risks of infection, blood clots, scarring and deformations.

In some cases tummy tuck may be necessary or beneficial such as after major weight loss. It is often the case that the skin has lost its elasticity and there are folds of skin left on the body. Apart from beauty purposes the skin folds may be removed for health reasons as well.

Always consult the appropriate medical professional before making any changes to your diet and especially if considering any surgical conditions. In which case do make sure that it is your last option and the benefits do outweigh the risks.

How to lose belly fat after pregnancy

Posted: 10 Nov 2012 01:05 AM PST

Oh, the happiness of 'pitter patter of tiny feet' around the house. During the 9 months of pregnancy you may have made allowances in your diet for those cravings, or an extra this and that which you wanted at the time. Post pregnancy a lot of women rush straight away into trying to lose those extra pounds gained, especially in the belly area.

How and when you chose to lose weight post pregnancy is important as it can affect both the health of the mother and the health of the baby. So how can you go about it? Read on to find out.

Pregnancy weight and Belly fat
Belly fat, Water retention or just unconditioned muscles?
Breast feeding
A healthy balanced diet v a radical regime
10 Tips to lose belly fat after pregnancy

Pregnancy weight and belly fat

It is part of the pregnancy process that the body will store extra fat around the hip and abdominal areas. It will do so as the mother will need extra energy during the pregnancy and for lactation and other processes. According to research an average woman of 65kg will gain up to 12.5kg during the full term of pregnancy. That is not all fat however. It also includes water retention, the placenta, the baby's weight (usually an estimated 3.5kg).

Therefore, post-pregnancy the weight you have left is not all extra fat which you have accumulated. Before starting any diet have an idea of how much extra weight you have gained. Your doctor probably would have given you some guidance through the 9 months on how your weight gain is getting on and if you have exceeded the expected mark.

Belly fat, water retention or just unconditioned muscles?

Well think to yourself, is your post pregnancy belly all about fat or is it other matters going on? As mentioned above a considerable amount of water retention takes place during pregnancy and also your body has gone through major hormonal changes during and after pregnancy; some of which will take its course to sort itself out. Allow some time for your body to recover before you start a weight loss regime or placing any extra strain to your body. This is also important for your health.

It is a big deal for your body the whole thing and it does need that time to recover and get back to pre pregnancy mode. Some people advise to allow for 6 weeks before starting weight loss and exercise. I will also add to that listen to your body and allow as much time as you feel you need to and listen to your doctor most importantly. The medical professional who has and/or will be following your progress will be the most qualified to advise you on your health. If your doctor doesn't think your body can cope then you should listen to that.

In addition, to water retention and hormonal changes think that your muscles may have been stretched and been unconditioned through those 9 months. What may be spilling out of the top of your trousers could just be a matter of firming those muscles up again.

Breast feeding

During lactation and breastfeeding the energy demands of the mother increase. The body does need energy to produce and deliver the milk. Undoubtedly not all women will breast feed however if you do there may be a possibility that you will lose a lot of the pregnancy weight easier. Although studies have shown controversial results on the matter, in general it is believed that women who breast feed will tend to lose the weight they gained during pregnancy.

One theory is that the breast milk does contain a large amount of fat most of which comes from the mother. In that 1^st the quality of the mother's diet will affect the quality of the milk and 2^nd the mother will be mobilising some of this fat from her own reserves. Also as the energy demands of breast feeding are high then the mother will be using more calories than pre-pregnancy.

For example, it is suggested that an average woman who breast feeds will need around 568 kcal per day (this energy (kcal) requirement is only for the lactation of an average of 680g/day of milk at 0-1 months). These energy requirements will be different from person to person and at different points postpartum.

Therefore, daily energy intake for women who breast feed will be different from those who don't. The chosen diet should take into account those extra energy requirements. Another thing to consider is the physical demands of looking after a newborn. These will add up extra energy used.

A healthy balanced diet v a radical regime

Ok so you saw in the magazine the photo of the latest celebrity who has gone back to shape just 6 weeks postpartum. She professes for that radical, low calorie or some other sort of diet and you think if she can do it then I can as well. Well I would say don't do it. Think that those celebrities do have a team of experts, such as nutritionist, cooks, personal trainers, nannies, and photo specialist who airbrush the photos. Not to mention as Gwyneth Paltrow suggested to one of her interviews, the first signs of osteoporosis.

What you need to consider…

1. If you are breast feeding the quality of the breast milk will reflect the quality of your diet. You do need a large amount of nutrients for that milk so if your diet is lacking of nutrients then you will be in danger of depleting your body of vital nutrients, such as vitamins, iron, calcium etc.

2. Your body needs time to recover in both nutritional aspects and physiological aspects.

3. During the first few weeks you will have the effects of the hormones oxytocin and prolactin which have a relaxing effect. Some studies suggest that too vigorous exercise too soon after child birth may lead to injuries.

4. Pregnancy and child birth are major matters for your body. A number of physiological, body shape and hormonal changes take place. It may not be realistic to expect to get back to your pre pregnancy weight and shape.

It is always best to follow a healthy balanced diet which will provide you with all the nutrients you need and will promote healthy outcomes for both yourself and your baby. A Mediterranean style diet may be a good choice to start from.

Below are some tips summarised to help you with your post pregnancy weight tummy loss.

Tip 1. Plan ahead.

Ideally the best way is to start planning during pregnancy. Watch your weight and try to gain only the weight which is expected to be gained during pregnancy. Follow a healthy balanced diet such as a modified Mediterranean dietary pattern which will provide all the necessary nutrients and will promote positive health outcomes. The less weight you gain during pregnancy (apart from the weight which is part of the pregnancy) the easier will be to get back into shape.

Tip 2. Don't just concentrate on losing belly fat.

By losing weight you will lose belly fat. As mentioned there are major hormonal changes taking place in your body and the weight you may have accumulated in your belly could be part of those hormonal changes. In general belly fat is metabolically active and is easier to mobilise.

Tip 3. Breast feed.

Breast feeding has a number of benefits for the baby and the mother. An additional bonus is that it may aid in losing those extra pounds and fat reserves.

As mentioned above the average energy requirements per day for breastfeeding are 568 kcal (this energy (kcal) requirement is only for the lactation of an average of 680g/day of milk at 0-1 months). What that means is that your body will need an extra 568kcal per day.
At average women need approximately 1500 – 2000kcal per day. During breast feeding you will need to add an extra 568kcal per day.
By only consuming an extra 413 kcal per day (instead of the 568kcal) you would be allowing for a weight loss of 0.5kg per month. In general it is not recommended to aim losing large amounts of weight during the first months of the pregnancy.
Above all show priority to your health and your baby's health and only reduce your calorie intake if safe and possible. It is important to consult a medical professional first. There may be other reasons which could inhibit following any weight loss regimes.

Be aware that breastfeeding may not be possible for some people. This could be due to certain health conditions, or physiological problems etc. Do not place extra physical or psychological strain to breastfeed if it is not feasible for you.

Tip 4. Follow a healthy balanced diet.

Ok I probably said that 100 times already. Apart from aiming for weight loss watching what you can have important health benefits as well. During pregnancy women tend to develop a form of insulin resistance. Although it is part of the physiological changes if overweight, or have pre-existing metabolic complaints or overloading your body with sugars etc could lead in developing diabetes and other conditions.

Balanced healthy diets such as a Mediterranean style diet can help in improving insulin sensitivity. Such diets are rich in fruit and vegetables, wholegrain carbohydrates, and protein. Improving insulin sensitivity can also improve abdominal fat mobilisation.

Tip 5. De-stress

Pregnancy, child birth and a new born baby can all be very stressful. Try to rest and de-stress. Stress can lead to weight gain in many ways and has been connected with increasing abdominal fat. Have a bath, listen to some music or take a walk. Take a few minutes every day for 'you' to relax and de-stress. Apart from the weight loss benefits it will do miracles for your mental health. Needless to say don't add extra stress with killing yourself to lose weight.

Tip 6. Sleep well.

Caring for a new borne can have detrimental effects to your sleep. Sleep deprivation as well as low quality sleep and/or broken sleep can lead to weight gain or slow down weight loss. Easier said than done however try to get as much rest and sleep as possible through the day.

Tip 7. Show off your baby with a walk to the shops

What a better way to get some exercise than taking a light walk to the local shops or the park. Take your pram and show your baby to the world and enjoy the fresh air and sunshine (weather permitting).

Tip 8. Pelvic floor and abdominal exercises.

Contracting the pelvic floor and abdominal muscles can be a light exercise which you can do at any point through the day. You will not burn loads of calories by practising these exercises but it will help to condition those muscles which have taken a battering through your pregnancy. You can practice by just contracting either your pelvic floor or your tummy muscles for the count of 10 and realise and repeat again. You can practice when you watch tv or having a bath, or driving.

Always consult a medical professional if you had a caesarean as they may not be appropriate. In addition do not try to spend all day in a constant muscle contraction as this is not good for your muscles and could affect your back as well.

Tip 9. Follow light exercise.

As mentioned earlier, do not aim to follow strenuous, vigorous and intense exercise as it could be placing too much stress and strain to your body and could lead to injuries. Exercise will help in getting your muscles back to form and will help in losing weight.

An easy exercise solution would be to just simple do the house work or push the pram to the park (you will discover prams are heavier than they look). Always consult your doctor before taking on any exercise especially if you had a caesarean. Alternatively there are a number of exercise classes for post-pregnancy such as water exercises, mother and baby clubs which can offer specialised training and exercise.

They may also be a place where you can socialise with other mothers and exchange ideas and tips or just have a little break from baby care.

With time you can increase intensity of exercise as your body recovers and you feel stronger. If you still find it hard to get you belly in shape then maybe do some more full body work outs. Muscles in the abdominal area could stretch through a pregnancy and/or caesarean and often can get damaged. It is not always possible to get them back to the pre pregnancy condition but by consulting your doctor and a fitness professional they can give you a better idea of your tummy condition.

Tip 10. Drink plenty of water.

A lot of the remaining weight could be all the water retention from pregnancy. Drink plenty of fluids and especially water. This can help with the water retention. Also do walk and move around as this will help with blood circulation. Not strenuous however.

Can you lose belly fat with Green Tea?

Posted: 10 Nov 2012 12:57 AM PST

If you are researching for ways to lose belly fat then it is certain that you came across this question a number of times. Also if you have read articles on the Internet from web sites that sell or promote green tea products then most probably they told you that green tea is one of the best ways to lose belly fat. Well, the truth is somewhere in between. Read on to find out if green tea can help you lose weight and belly fat.

A brief history about Green Tea

Green tea has been the traditional drink for many Asia countries including India, Japan and of course China. It contains large amounts of antioxidants (polyphenols) that can fight free radicals (can damage the cells and create a number of health problems including cancer).

For many years Green Tea was used by Chinese for medication purposes and in the last decade scientists around the World investigated the possible benefits of Green tea for treating various health conditions including obesity. These studies showed that green tea can be useful for fighting or preventing atherosclerosis, high cholesterol, cancer and diabetes.

Green Tea for Weight loss

Green tea can certainly aid weight and fat loss but not to the degree presented by many web sites or product promoters. The effectiveness of green tea for losing weight has been identified through various clinical studies but cannot generate real results if not combined with traditional weight loss methods i.e. diet and exercise. The facts about the effectiveness of green tea and weight loss are:

Green Tea is possible to increase your metabolism if consumed daily (2-3 cups per day).
It can help control your weight and fat levels but not your appetite.
Green tea will not help you get rid of belly fat but it will help you gain less weight and less fat.
Green tea should not replace diet and exercise but can be used as a complementary method to assist your weight loss efforts.
Most clinical studies to date (November 2011) regarding the effectiveness of green tea for fat loss were done on mice and not on humans. Other studies carried out by research organizations on humans showed that regular consumption of green tea paired with regular exercise can generate better results than exercise alone. These studies were conducted by Japanese and Chinese scientists.
Experts suggest to drink your green tea hot (and not cold) as this shows down calorie intake and gives you a better taste.
The energy you get from regular intake of green tea can help you exercise longer and thus lose more calories.

To sum up, green tea is not a magical product. By drinking green tea alone you will not lose your belly fat or weight. To make the most of green tea you have to drink it regularly (2-3 cups per day) and never forget that the most effective way to lose belly fat is through balanced diet and regular exercise.

Best way to lose belly fat for men

Posted: 10 Oct 2012 02:53 AM PDT

Belly fat for men is dangerous

Best method to trim your belly

Now that you are convinced that belly fat is not only good for your image but it is also dangerous let’s see what you can do.

Unfortunately the majority of men fall into this category and that’s why according to research men have higher percentage of belly fat than women.

Diet that can help you lose belly fat

Diet alone does not help neither do crunches

Shutting Down

noreply@blogger.com (From Zero To Expert) — Fri, 09 Nov 2012 17:52:00 +0000

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After much consideration, we have made the difficult decision to shut down Feed My Inbox over the course of the next couple of months.

Timeline

December 1- all outgoing emails will have a note on top explaining the shut-down

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Weight Loss Help and Tips

noreply@blogger.com (From Zero To Expert) — Fri, 09 Nov 2012 12:10:00 +0000

Weight Loss Help and Tips

Vegetables that burn belly fat
How to Burn Fat And Build Muscle At The Same Time
How to get motivated to start exercise
How To Get a Firm and Tight Butt

Vegetables that burn belly fat

Posted: 09 Nov 2012 01:53 AM PST

Are there any vegetables that burn belly fat? The importance of consuming fruit and vegetables daily for their health benefits is been highlighted every day. Fruit and vegetables have truly a number of health benefits. A plethora of studies support that adequate consumption of fruit and vegetables can help in reducing the risk of diseases such as cardiovascular diseases, stomach cancer and colorectal cancer.

They can also benefit in decreasing the risk of developing metabolic related conditions such as metabolic syndrome, and diabetes. Fruit and veg. have components such as vitamins, phytochemicals, antioxidants, vitamins and etc which are vital for the processes of the body. So it is important to follow a diet which is rich in fruit and vegetables. But how do they relate with losing abdominal fat?

Studies have shown that in the hunter-gatherer times (pre-historic) people ate 800 different varieties of plant foods. In recent times the Average American eats 3 servings of fruit and veg.

These are not enough to provide adequate amounts of elements naturally occurring in plants (such as vitamins, phytochemicals and antioxidants) which are essential for health.

Consumption of fruit and vegetables can help in fighting obesity and reducing body weight. What is less of a fact is what a lot of people may preach that specific fruits and vegetables will have magic powers in terms of burning fat from specific areas.

So let's see what the actual truth is and what vegetables can do for belly fat.

Belly fat facts

Always remember that:

There is no such thing as spot fat burning. In simple words if you diet or exercise you can't selectively lose weight from the place of your choice only.
Abdominal fat has been associated with inflammation and the risk of developing metabolic conditions, (such insulin resistance, metabolic syndrome and diabetes) along with other health conditions. In very simplified words is a cycle in which inflammation and insulin resistance can increase belly fat and vice versa.
Consumption of specific foods will not help you to spot burn the abdominal fat as you may have read elsewhere. However they can help with improving metabolic conditions, improve weight loss in general or help in improving general body processes, all of which can lead to increasing abdominal fat loss.
Finally, when you lose weight usually the first place to go is the fat from the abdomen as it is metabolically active and therefore easier to mobilise. Which means that by eating foods which increase weight loss will increase the fat you lose from your belly.

With these facts in mind you will be able to understand more about the role of vegetables in the diet. I may also help you clear some of the common misconceptions.

Vegetables that burn belly fat

Vegetables are great for losing weight as they have high water content, low calorie density and high nutrient density. What all that means?

Studies have shown that foods such as vegetables which have high water content promote satiety when consumed in a meal. So basically you feel fuller faster and/or with less food.

Vegetables can also make you feel fuller as they can contain high amounts of fibre. Fibre has a number of health benefits but also can promote satiety when consumed. In addition to fibre fruit and vegetables can be very rich in nutrients such as vitamins, minerals and antioxidants amongst others.

Last but not least vegetables are low in calories so you can eat and eat and eat without toppling the scales over. All these elements make vegetables great for both health and weight loss and it is vital to follow a diet which is rich in fruit and vegetables.

You would think that all you have to do is drink more water with your meal. However, scientists argue that just drinking water while eating will not have the same effect as it is the water contained inside the actual food which promotes satiety.

Eat ample of colourful fruit and vegetables

A study carried out by the Tufts University in Boston looked into the effects of dietary blubbery powder in obesity. The study suggested that blubbery powder can help to decrease inflammation and insulin resistance which are common in obesity and especially in increased abdominal fat. Although they did not show any changes in body weight, however decreasing inflammation and improving insulin resistance can improve metabolic processes and can help in increasing abdominal weight loss.

In simple words consumption of colourful fruit and vegetables which contain polyphenols can have cytoprotective and anti-inflammatoryactions and can further provide metabolic benefits to combat obesity-associated pathology.

Cruciferous vegetables

'Cruciferous vegetables' sounds all foreign and exotic but is nothing more than the everyday cauliflower, brussels sprouts, broccoli, kale and few others. Some studies suggest that this category of vegetables contain phytochemicals such as indole-3-carbinol (I3C) . These phytochemicals are suggested to help fight the effects environmental estrogens have in the body and for our interest in abdominal fat.

The problem however is that many of these studies on vegetable phytochemicals have been carried out in cell level. In other words in a laboratory and there are not a lot of strong evidence on humans. What that means is, scientists are not 100% sure that this does work on the everyday person.

Moreover, vegetables such as cauliflower and broccoli also contain compounds which are goitrogenic. To explain simply, these compounds affect the works of the thyroid gland in many different ways. A lot of the 'how' and 'why' on the effects of the goitrogens, as well as how these can be eliminated, have not been fully understood by research. However, the thyroid gland is an organ which can influence metabolism and lead to body weight changes, not to mention that it is not good for health anyway.

How to lose belly fat with vegetables

Do eat loads of fruit and veg. Eating ample fruit and veg is vital for health and beneficial for weight loss. They do provide the body with a number of essential to the body elements such as antioxidants, vitamins, minerals, phytochemicals etc.
There is not one magic vegetable that will make your belly fat disappear. Fruit and vegetables can help you lose weight for many of the reasons mentioned above. Some people may support that if you eat specific vegetables will automatically lose belly fat but studies have not so far shown such a thing.
Losing weight will help in losing belly fat. Have a more holistic approach in terms of your abdominal fat.
Eat a variety of vegetables. Some vegetables are suggested to have protective against disease or chemicals properties. However, sticking to one vegetable will not provide you with the entire essential for health nutrients. In addition, overeating one vegetable or one category of vegetables in the hope that they will decrease belly fat may actually lead to other metabolic disorders.
Do include all the vegetables in moderation. Each vegetable has its very own benefits. Goitrogenic vegetables do have a number of other beneficial nutrients so do not exclude them from your diet. The answer here is in moderation.
Do eat all the colours of the rainbow. Studies have shown that colourful vegetables can have disease protective properties. They can also help in improving metabolic processes which could help to increase weight loss and abdominal fat. Coupling it with a healthy balanced diet and exercise is even more effective.
Follow a balanced dietary pattern which will provide all the nutrients. Let's be realistic. Following in general a diet high in fat, high in calories, high in takeaways etc don't think that by just eating specific vegetables will solve all your weight and health problems. Definitely do eat loads of fruit and veg. regardless of what diet you have but be realistic in your expectations.

How to Burn Fat And Build Muscle At The Same Time

Posted: 08 Nov 2012 08:38 AM PST

One thing I can assume, is that everyone reading this article is either looking to lose fat or build muscle, that is a given. However, this is 2012, people want results as fast as possible, and most men and some women want to build muscle and lose fat simultaneously.

That is the fastest way to get your ideal body right? Well for some people using this type of mindset is what is slowing their progress to a halt. For very experienced trainees (2 years+) it can be hard or seemingly impossible to accomplish this.

Burn fat or build muscle?

The problem with trying to accomplish both these goals at the same time is to dependably gain WEIGHT, be it muscle, or body fat you need to be in a calorie surplus. A calorie surplus is when you are taking in more calories per day then your body is burning. Now on paper that means you will weigh more and hopefully some will be muscle but you will also likely gain FAT.

Alternatively, to lose WEIGHT whether it is body fat or muscle (which is to be avoided at all costs) you need to be in a calorie deficit. Now a calorie deficit is when your body is taking in less calories than burn in a day , so your body has to use existing ” energy stores” as fuel, whether that be fat stores or breaking down muscle.

How to burn fat and build muscle at the same time

That is the bad news, but there is light at the end of the tunnel for a lot of you, there are timing strategies and techniques you can use to burn fat, while you build muscle. Remember there is no way for them to be as consistent as doing each goal separately from a physiological standpoint but they are effective and used by many people with great success including myself and people I have personally trained.

Another thing for you to consider is you new people to the fitness world are the ones who will have the best consistency with both goals simultaneously. Being relatively new you will get results a lot faster than someone who has been training 2+ years , you will likely constantly be improving your arm , chest and shoulder size while dropping your waist size.

Nevertheless, back to the basics, here are some helpful tips and techniques you can use to make progress at losing fat while building muscle.

Use nutrient timing effectively

Immediately after your workout drink a fast absorbing protein such as a whey protein shake. Then about 30 minutes to an hour after training consume a large balanced meal mainly consisting of protein (Chicken, Fish, Beef, and Eggs) and Carbs (Pasta, Whole Wheat Bread, Brown Rice, etc.)

Do your cardio immediately upon waking before breakfast

Studies have shown this is the biggest opportunity for your body to tap into fat stores instead of using eaten carbohydrates later during the day. This will also put your body into more of a fat loss state for the rest of day until your workout.

Avoid empty calories

This is especially important when trying to build muscle while losing fat. You need to make every calorie count and a large coke will not benefit you in any way towards your goal of building muscle although it is 200-400 calories.

Train hard and constantly progress your workouts

This will be one of the biggest determining factors in whether you actually build the muscle or not, you will need to expose your body to a lot of stress consistently through weight training to make your body need to constantly adapt and actually build the muscle.

Consume at least your bodyweight in protein everyday

A 180-pound man should be consuming at least 180 grams of protein daily to gain muscle. Most body builders consume 1.5 times their bodyweight in protein.

Consume more calories (Mostly from Protein and Carbs) on days you workout.

On training days your body will be likely to use consumed protein to build muscle and needs more carbs for energy and recovery. I am not saying eat like a pig on training days but at least consume a large carb and protein filled meal 2-3 hours pre workout and around an hour after your workout.

If you follow those strategies everyday and really focus on the training and nutrition, you will be very likely to build muscle and lose fat, especially if you are a beginner. It may not be as fast as focusing on weight loss only or “bulking up" and gaining fat and muscle, but it can effectively give you a balance between the two.

It is also important you realize how much a few pounds of muscle really is, to get an idea go to a supermarket and look at 2 lbs of lean beef. Even competitive body builders would be thrilled to gain 10 pounds of muscle every year; building muscle is just a long process in general. However, once you do put on a good amount of muscle it will be there for years and years.

How to get motivated to start exercise

Posted: 08 Nov 2012 03:48 AM PST

I must say that this is a subject that hits a chord with me. I am sure I am not alone on that but I am the kind of person who wants to be fit and feel healthy and I am forever making plans and statements about starting exercise. However still getting to move or stick to exercising is a mission impossible.

Needles to say that in all the years I have tried every trick on the book some have worked better than others. So here I have summarized a few ways which are tried and tested and I would vouch are my best tricks to get me going.

1 # Get a buddy

I know this is nothing new and I have mentioned it many times before. However, I would say I find it no 1 in motivation for sticking to any activity. I probably sound like I can't do anything on my own, but hey I get bored easily and lose my enthusiasm very quickly, coupled with some laziness is not a good recipe.

Whenever I teamed up with a friend I kept exercising. Having a buddy is more than just exercising. It gives an opportunity to have a social time, have a laugh on the way, push each other and motivate one another. There were many of times in cold winter rainy evenings in which I would never have left the comfort of my couch for an exercise class but I did as it was more fun going with my buddy.

This brings us also to the point of make sure your exercise buddy is someone who you get along with and is fun to be with. If your buddy bores you to death or they are unreliable it may not bind very well.

2# Find a type of exercise you really enjoy

Exercising is not just going to the gym. I have read in many of articles or books that unless you are pumping iron (weights) you are not doing anything. Ignore that, trust me. Resistance exercise with the use of weights and/or going to the gym has its own value and benefits but in my opinion is not the only thing you can do.

So use your imagination on this. Do try different things and opt for the one you really like. Doing what you really enjoy is a motivator on itself to make you want to keep doing it.

3# Do something fun

Things like pole dancing lessons, zumba fitness, and ballroom dancing are becoming more and more popular and readily available. A lot of these activities are a lot harder than it may seem like it and you will be getting a really good work out. I remember joining a pole dancing class (more specifically pole aerobics) a few years ago and it was a pretty novel thing at the time. Well to my surprise it was a hard workout and it did take me a week to walk after it (exercise induced muscle soreness).

Ok this may not sound very good but my point is that I did enjoy it so much that I kept going for months and got some really good fitness out of it. Getting fit or exercising was the added bonus of having fun with a group of girls, and feeling more confident in the way I carried myself. There are numerous fun ways to exercise some other examples could be martial arts, Pilates, box exercise, horse riding, and boot camps among other things you could do.

Do make sure you do go to a certified and legible place though as apart from other safety issues you could end up with loads of injuries. This would apply to any form of exercise class.

! It is important that the instructor is adequately trained and has the knowledge and skills to teach whatever is meant to teach. You may often find situations in which dancers will teach dance for example but they don't necessarily have the skills to show the correct techniques, or provide adequate workouts.

4# Everyday functional activities.

This is my exercise without exercising and is a point I have mentioned loads of times before. That was the most successful exercise adherence I had while I was a poor working university student, but I must say I was at my fittest. You don't have to be a poor student to do this. All you have to do is use your everyday activities and turn them into a workout.

Walk everywhere possible, cycle to work, use the stairs and clean the house. Those good all days I did not have a car or a lot of money to use the buses which may sound like a 'sorry' story but I had a great body. I used my bike to go to the shops or work, or if I couldn’t take my bike I used to walk instead; as simple as that.

You don't have to do a great deal of motivating as if you have to go to work you have to go. Well I guess you have to convince yourself to take the bike instead of the car but trust me once you start making it a routine you will just do it. The best is that you will be getting fit and you won't even feel like exercising.

In addition, by incorporating exercise in your everyday life exercising doesn’t feel like an extra chore you have to add to your day. When you see things like chores it is less likely to want to do them as that means more work and more time away from resting and having fun.

Example activities and calorie spending per minute

Activity	Calories per min (aprox.)
Raking leaves	0.025
Walking leisurely	0.036
Washing the car	0.026
Walking uphill	0.055
Scrubbing floors	0.049
Gardening	0.036

Calorie expenditure is only an approximate example. This will depend on the intensity in which an activity will be carried out. All these activities apart from a calorie expenditure point they can present an opportunity for challenging your fitness and muscles and provide some benefits.

Obviously things like how often, how much, how hard etc are all factors which will influence the results you will be getting. Walking once a week for 5 min is unlikely to provide with great fitness or weight loss gains.

! A plus point for any exercise is that once you start seeing the results you will be even more motivated to keep going. Now that is a good addictive motivator to keep on exercising.

Exercising while you are doing everyday things can also save you loads of money. Thing how many things you can do with that extra cash.

5# Get angry and get even.

No don't go beating people up on the street; this is not at all what I am trying to say here. Have you ever been in at the point where you do something and then all of a sadden something clicks in you and it makes you realize what you really want and just go for it.

Confused? Do you have these days were you put on an outfit and can't fit in it or just don't look good and then get depressed usually? Well don't get depressed, get angry and get motivated.

What is motivation? A quick internet search will give you hundreds of definitions, but to their core all they are saying is that motivation is the thing, the reason, the drive, the urge that something that makes you want to do something.

So you have put on weight the last few months/years or you are out of shape or unfit, is not time to sulk about it. Get angry and use that something to drive you into starting exercising and get going.

6# Think of your health

I tried for years to stop smoking for years until a close friend died from throat cancer. In his funeral I was sitting with some friends saying 'why did he keep smoking'; all these in the smoking area with a cigarette in my hand. After that day I stopped smoking in the realization that you don't have to have a terminal disease, or for the doctor to say you have to do it, in order to do it.

If you lead a sedentary lifestyle, with the everyday stresses, bad eating habits, maybe smoking, or being slightly overweight then you are increasing your risks for developing certain health condition.

Nobody things that it will happen to them but one bad health knocks your door often is late to reverse what damage is done. This in some ways incorporates the factor of learning to love yourself.

Regular exercise can have benefits such as help improve blood sugar metabolism and lower the risk of developing diabetes, help in lowering blood pressure, improve joint and back pain, and also help in improving sleep, psychological state and increase energy levels. These are just some of them, as the list can go on.

7# Make use of good weather

When the sun is shining on a warm day we want to go out and do things. Use this to your advantage. Build your exercise routines in the spring and summer and just carry them into the winter time. Doing a little bit of planning may help. Try to construct your exercise and make it into a routine instead of doing random things on the spare of the moment.

For example go cycling once a day or swimming twice a week, or join a sport. The idea is that if you spend spring and summer building a specific routine then it will be easy to continue with it when the weather is less motivating.

8# Use a personal trainer

This will require making a financial investment. It would work a little bit as a buddy. If you have specific appointments with a personal trainer it would make you exercise for those sessions. Well if you can't get going get someone who will drag you out. You could still find a number of excuses why to cancel sessions etc but on the other hand if you are paying you wouldn’t want to waste your money.

Unless you have plenty of money to spare personal trainers can be pricey and is not something you could keep forever. However, on the plus side a good trainer would work with you to motivate you or help you find the things that could motivate you in continuing exercising. So it could be the push you need.

9# As part of weight loss

Do exercise as part of another goal like weight loss. If you have found enough motivation to lose the extra pounds and want to reach your goals exercise could help you with this. Use the same reasons and drive that push you in the weight loss diet to push you in exercising.

10# Motivational props

Use little things which can get you up and going. For example studies have shown that music can help in motivating people to exercise. Also athletes some may also use music before a competition to get 'psyched up', relax or get energizer.

Do you want to get running every morning or go to the gym? Wake up and get some music playing. What kind of music wakes you up and gets you going is a personal thing however.

Other little things you could use are a picture of yourself from the past, a picture of a model/celebrity or why not an athlete, a book or an inspirational story etc. There are loads of little things from our everyday life and environment which we can draw inspiration and get motivated from.

How To Get a Firm and Tight Butt

Posted: 20 Mar 2012 02:35 AM PDT

As long as men have been trying to learn how to build muscle, women have been asking how to get a tight butt to trainers and fitness experts worldwide. Nevertheless, I have good news for you, by the end of this article you will know exactly what steps you can take to get a firm butt and why so many people are doing it wrong.

There is no such thing as 'spot reduction'

The first misconception to dismiss is “Spot Reduction”, every beginner in fitness and even some veterans believe in this magical theory that has been disproved time and time again by studies. No matter how hard you work one particular area like your butt, thighs or abs, you will NOT directly burn fat away from that area. When you do lunges for example, you are not burning fat directly away from your butt and thighs, you are only building the muscle underneath the fat and in a way tightening or shaping the muscle along with burning calories throughout your entire body.

You have fat stores placed all over your body, which includes places like your butt, hips, abdomen etc. And when you do any exercise you are decreasing the total fat from all of these areas, not specifically targeting the one area you are working. Your body just does not work like that; the only way to reduce fat from your entire body including your butt is through regular exercise and dieting.

Your butt is a group of muscles…

Eventually I will address both these techniques for you, but let us begin with exercises and a short anatomy lesson. Your “butt” is actually a complex system of gluteal muscles including the Gluteus Maximus, Medius, and Minimus. The largest of the three, shown below is the Gluteus Maximus.

This is the muscle primarily responsible for the shape of your butt and is the main muscle you should target to achieve your goal as quickly as possible. The Gluteus Maximus is one of the most used muscles for basic movement and is responsible for hip extension and external rotation.

The other muscles I mentioned are the Gluteus Medius and Minimus, which are smaller muscles that can be found underneath the Gluteus Maximus and are responsible for abduction and internal rotation of your hip.

How to get a tight butt through exercise

As I said before, to develop a firm and tight butt you are going to have to exercise regularly and follow a proper diet. Nevertheless, with your gluteal muscles being responsible for so much of your lower body movements, you have many exercises to choose from:

Walking Lunges

Side Lunges

Back Lunges

Stiff Legged Deadlifts

Sumo Deadlifts

Squats

Split Squats

Step Ups

Lateral Step Ups

Standing Hip Extensions

Leg Presses

However, to further help you, I will go over the exercises I feel will benefit you the most.

Lunges

Lunges come in many variations and can be performed with just your bodyweight, a barbell or dumbbells. However, the same basic movement applies for all of them and that is what we will cover here.

General Guidelines : To ensure proper safety during lunges be sure to keep your torso upright during the entire movement to avoid stressing your lower back. Also, be sure to keep the lunge at a long but safe stride length to emphasize the Gluteus Maximus muscle.

Step 1. Depending on which type of lunge you decided to do, either grab a dumbbell firmly in each hand, or un-rack a barbell on your back. If you do not have access to weights or are a beginner, bodyweight lunges will be fine as well.

Step 2. To begin the movement lunge forward with your left leg in a slow and controlled motion until your back legs knee is almost in contact with the floor as illustrated below.

Step 3. Pause at this bottom position shortly before returning to your original standing position. That is one repetition and should be repeated while alternating leading legs.

Step-Ups

Step-ups are another exercise, which can be performed almost anywhere and yield great results. You can do them on a bench, flight of stairs, footrest ect and this is what makes them so versatile.

General Guidelines: For proper safety when performing step ups please be sure the surface your stepping up on is at a low enough height so you do not have a risk of falling or pulling a muscle. Also, be sure the surface is flat and not slippery. The shorter the surface you are using to step up on the easier the exercise will be.

Step 1: Stand directly in front of the ledge, bench, or platform.

Step 2: Lift your right foot up and plant it on the surface then follow up with the left foot , you are now completely on top of the surface.

Step 3: Step back, leading again with your right foot and following with your left into the starting position.

Step 4: Alternate which foot you lead with and repeat the motion.

5 Diet tips for a firm butt

The last step to get a tight and firm butt is to monitor your diet, which will help get rid of the extra fat stored around your body and therefore on your butt. I included an easy to follow list of diets tips below to help you.

1. Distribute your protein, carbohydrate, and fat intake evenly throughout the entire day and at each meal.

2. Go for whole grains and fresh vegetables over refrained grains and simple sugars, as a good amount of fiber and starch will aid overall hunger control.

3. Avoid empty calories drinks or highly processed foods whenever possible, which contain many calories and do not effect your feeling of fullness.

4. Drink 8-12 cups of water per day, The National Academy of Sports Medicine recommends individuals looking to lose weight drink 96 ounces of water plus an additional 8 ounces per 25lbs they want to lose.

5. Weigh and measure your food to become aware of actual serving sizes.

Sample Workout routine

Congratulations, you now know the ins and outs of each step you can take to reach your goal and now all you have to do is combine them and implement them! The most important thing will be your diet followed by the exercises l listed above, but if you want results even faster, you could also do a cardio session around 3 times a week such as jogging or biking.

Here is an example of a routine someone could use in addition to dieting properly and expect great results.

Monday- Do 30 minutes cardio such as jogging or biking

Tuesday- Do 5 sets of 1 minute of lunges, then immediately 1 minute of step-ups, rest 60 seconds in-between each set

Wednesday – Do 30 minutes cardio such as jogging or biking

Thursday- Do 5 sets of 1 minute of lunges, then immediately 1 minute of step ups, rest 60 seconds in-between each set

Friday- Do 30 minutes cardio such as jogging or biking

Saturday- Do 5 sets of: 1 minute of lunges, then immediately 1 minute of step-ups, rest 60 seconds in-between each set

Sunday- OFF