Weight Loss Solutions

Eat 140 of These Instead of ONE Cheese Burger

2013-09-10T00:22:00.000-07:00

Here's a little perspective:

One McDonald's Big Mac contains 540 calories, 29 grams of fat, and more than 40 grams of highly-processed, blood-sugar-spiking carbohydrates.

And that doesn't even count the fries and soft drink that you KNOW you're going to order with it.

At the same rate, here are a few alternative food choices and amounts that will land you at the same 540 calories:

140 medium strawberries

5 medium bananas

1 QUART of plain Greek yogurt

14 oz of grilled chicken breast

17 cups of broccoli

6 and 1/2 cups of blueberries

Better yet, go ahead and eat ALL of this in one sitting:

4 oz of grilled chicken (120 cals)

3 cups of broccoli (90 cals)

1 medium banana (100 cals)

8 oz of plain Greek yogurt (130 cals)

10 medium strawberries (40 cals)

1/2 cup of blueberries (40 cals)

So basically, you have an OVERFLOWING plate of chicken and veggies and then a HUGE dessert of yogurt and fruit. I mean, that's a massive quantity of food right there. In fact, most people wouldn't even be able to finish it.

And guess what? It still contains fewer calories than ONE Big Mac and it's WAY healthier.

Simply put, you don't have to starve yourself (at all) to lose weight and shed those stubborn pounds...you just need to learn how to choose the right foods, and then eat your heart out.

6 Simple Tips to Help You Lose Belly Fat

2013-08-02T11:26:00.000-07:00

There are no guarantees with weight loss. It's largely genetic. But you can help yourself out. These tips can help you lose weight overall, including from around your midsection.

Eat breakfast
Before your body can run efficiently, it needs fuel. By eating within 90 minutes of waking up, you kick-start your metabolism. People who eat breakfast in the morning generally have more energy throughout the day and make better food choices.

Eat regularly
Eating small meals every 3 or 4 hours helps keep your metabolism running at a steady pace. Your body can only use so much energy at a time, and eating 5 or 6 small meals instead of 3 large ones makes it easier to burn off calories instead of storing them as fat.

Increase fiber
Fiber certainly has staying power, and it will keep you full for longer periods of time. Sources of fiber include fruits, vegetables and whole grain products (whole wheat bread, brown rice, beans and lentils). There are many options to choose from.

Reduce intake of simple sugar
Simple sugars contribute to body fat gain because they are generally high in calories. By avoiding foods like soda, ice cream, cakes, cookies, and candy bars, you can cut out many unnecessary calories. Fresh fruit, dried fruit, fruit juice, and frozen yogurt can satisfy your sweet tooth with natural sugars.

Eat healthy fats
Healthy fats—found in olive oil, nuts, nut butters, salmon, tuna and avocado—can help fill you up and keep you full. Including these fats in your diet every day (in moderation) can help you maintain your weight.

Be smart when eating out
If you eat out frequently, make smart choices by using the available resources. Apps such as GoMeals and CompareChains provide nutritional information for many restaurants. Also, most restaurants post nutritional information on their websites. Plan your meal before you leave the house to make sure you pick healthy choices.

Are You Sick Of Being The “Fat One”" In Your Friends? Do Something About It!

2013-07-29T02:44:00.003-07:00

I’ve got two great choices for you. One option is that you can choose to work for a lower wage because you’re fat.

One other choice is that you can be sick from being so fat so you can’t even get out of the house to hold down a job.

OK, I know you say that you don’t like either choice, but why won’t you do anything to improve your situation. I bring this up because it’s been in the news how that oversized people face these issues every day.

There’s a journal on obesity and it printed a report that showed how that being fat meant that you miss more days from the office than those who are not.

When obese people were sick, their length of absence was longer than typical sick time.

Although this problem affects men and women, it affects men worse. This has obvious repercussions for employers who are interested in productivity and profitability.

Because of this, it’s vital for you to do something about your weight, else you’ll end up fat, sick, and poor: maybe even homeless.

The place you need to start is with exercises and diet. These two components will make the difference for everyone who is suffering from weight discrimination.

The thing that is nice is that it is a simple thing to do to improve the quality of the food you eat in effort to control your weight.

You will want to commmit yourself to eating naturally produced food. You don’t want to touch anything that has been processed and packaged in a bag or a box.

Next, I want you to make sure that you eat five fruit and vegetable portions every day. While you’re watching your intake, be careful not to eschew good fat. This means you need to have a high almond and walnut component in your menu.

25 AWESOME TIPS FOR BEAUTIFUL LIFE!!!

2013-07-27T11:53:00.001-07:00

1. Take a 10-30 minute walk every day. & while you walk, SMILE. It is the ultimate antidepressant.

2. Sit in silence for at least 10 minutes each day.

3. When you wake up in the morning,Pray to ask God’s
guidance for your purpose, today.

4. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.

5. Drink green tea and plenty of water. Eat blueberries, broccoli, and almonds.

6. Try to make at least three people smile each day.

7. Don’t waste your precious energy on gossip, energy vampires, issues of the past,negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.

8. Eat breakfast like a king, lunch like a prince and dinner like a college kid.

9. Life is not fair, but it’s still good.

10. Life is too short to waste time hating anyone. Forgive them for everything !

11. Don’t take yourself so seriously. No one else does.

12. You don’t have to win every argument. Agree to disagree.

13. Make peace with your past so it won’t spoil the present.

14. Don’t compare your life to others. You have no idea what their journey is all about.

15. No one is in charge of your happiness except you.

16. Frame every so-called disaster with these words: ‘In five years, will this matter?’

17. Help the needy, Be generous ! Be a‘Giver’ not a ‘Taker’

18. What other people think of you is none of your business.

19. Time heals everything.

20. However good or bad a situation is, it will change.

21. Your job won’t take care of you when you are sick. Your friends will. Stay in touch.

22. Envy is a waste of time. You already have all you need.

23. Each night before you go to bed,Pray to God and Be thankful for what you’ll accomplish, today !

24. Remember that you are too blessed to be stressed.

25. Share this to everyone on your list.

4 Cereals That Cause Fat

2013-07-27T09:42:00.001-07:00

It’s simple... sugar causes body fat, and there’s a ton of it hiding in most breakfast cereals these days.

These 4 "bad choices" are just an example. Be sure to check the labels and choose brands of cereals that are lower than 5 grams per servings.

1. Fiber One Raisin Bran Clusters contains 13g of sugar per serving and it contains high fructose corn syrup.

2. Raisin Bran Crunch contains a whopping 20g of sugar per serving (and by the way, that’s only one cup and many people put in at least two cups for their cereal amount) and it also contains high fructose corn syrup listed three different times on the label within other ingredients!

3. Quaker’s Instant Oatmeal Maple and Brown Sugar Flavor contains 12g of sugar per packet.

4. Crunch N Munch’s Buttery Toffee Popcorn with Peanuts contains 13g of sugar per serving, with its first ingredient being sugar, and its second ingredient being corn syrup, with partially hydrogenated oils close behind.

How much sugar per servings do the cereals in your kitchen contain?

Faith & Fat Loss

2013-07-26T11:05:00.002-07:00

Faith & Fat Loss is a revolutionary program combining "Ancient Biblical Principles" with today's science to empower you with the knowledge and discipline to achieve permanent fat loss and for a total transformation of your spirit, body, and soul.

The Faith & Fat Loss program is designed to be launched with a 21-Day Jump Start. The first three weeks prepares your body to respond to diet and exercise by detoxifying the fat cells and the spirit to respond to the transforming power of God's Word and prayer. And this is only the beginning of the Faith & Fat Loss program that will lead to a healthier you.

Ron Williams, creator and founder of Faith & Fat Loss, is not guessing when it comes to fat loss. As a professor, he scientifically researches and teaches it.

As a Pastor, he bibilically studies and preaches it. And as one of the most decorated natural bodybuilders in the world, he lives it. This balanced approach to fat loss is based on simple strategies you can employ daily to reduce body fat.

Faith & Fat Loss is not just a diet, but a permanent lifestyle.

If you are discouraged because of failed attempts to acquire permanent fat loss - learn the TRUTH through Faith & Fat Loss, apply the principles learned, and you will find the success you have been desiring and never need to try again.

The TRUTH about fat loss...
The TRUTH is there are principles that make fat loss simple.
The TRUTH is many fail because of inaccurate information.
The TRUTH is you must find the "Root" cause and not just address the symptoms of excess body fat!
The TRUTH is by following Faith & Fat Loss permanent fat loss is attainable.

Faith & Fat Loss

5 Steps To Looking 10 Years Younger

2013-07-24T05:39:00.000-07:00

5 Steps To Looking 10 Years Younger

By Steve & Becky Holman

Did you know that once you hit 40 years of age, whether you're a man or a women, your body starts aging FASTER than normal? Studies have shown that without the proper nutrients and exercise, your body will age about 6 months EXTRA for every year that passes. Think about that! If you are 40, that means by the time you hit 44 you will LOOK and FEEL 48. And by the time you reach 60, you will LOOK and FEEL 70 YEARS OLD! We see this every day... just look around you.

Did you know that 90% of people over the age of 35 lose enough muscle every year to burn off an additional 4 pounds of body fat? That means you not only lose the only thing on your body that creates shape, tone, and strength—you also gain more fat every year, even if your calories stay the same.

Did you know that all of this is reversible at any age? That there are specific ways to move, eat, and think that tell your brain to STOP this rapid aging process... and even SLOW IT DOWN to the point where you're aging less than a year for every year? That means you can look younger at 40 than you do at 35... or if you're like Becky and I, younger at 50+ than we did at 40!

This is not fantasy talk. This does not require a boatload of anti-aging drugs, supplements, or gimmicks. And, this works for anyone, male or female, and works at any age. 35, 45, 55, 65, 75... you name it. The biology is exactly the same.

My years as editor-in-chief at Iron Man Magazine have allowed me to peer into the secret routines of the anti-aging experts. Over the years, both Becky and I have picked up SO many tips, tricks, and strategies that have allowed us to literally reverse the aging process, at least from a cellular level. That means our body's look, feel, and MOVE younger than our chronological age.

We've taught this System to countless men and women over the years, and it always begins with these 5 key principles you must apply in order to STOP the rapid onset of aging that's going on right now, reverse it, and begin "aging backwards" by restoring your body's natural youth hormones.

That said, we have to warn you: What you are about to hear may go against all the conventional diet and exercise advice you've been hearing. That's because the world has, to be utterly frank, gone soft! "Core training", hot yoga, spin classes, tai chí all of these are just fine, but they won't slow your aging, and they certainly will never shape your muscles or burn off stubborn body fat. No way!

These 5 steps reveal the things you absolutely MUST AVOID if you want to slow the aging process, reclaim your health, and achieve your ideal body.

What you need is a splash of cold water, a touch of Old School, and the honest truth. Sound good? Let's dive in!

Step 1: Forget Low-Fat Diets

Low fat everything has been the craze now for decades and look around. What has that wonderful bit of advice done for the bodies you see? We're fatter, sicker, and more addicted to sugar and carbs than any other time in history. And, we're passing these habits to our kids.

Fats are not to be feared – they're to be embraced. They do not make you fat; rather, they help your body regenerate your power hormones. Testosterone, the 'strength' hormone, for example, is the direct result ofcholesterol and dietary fat intake. That's right: "Cholesterol" isn't a dirty word! Your body needs dietary fat and cholesterol in order to produce ANY AND ALL vital hormones.

People on low fat diets look drawn, gaunt, and weak. They are often sick, sometimes to the point of literally breaking down. And, they can never just enjoy eating out. Every meal and every gram must be accounted for. Do you really think this will make you younger? Of course not... it will worry you to death if it doesn't kill you first!

Step 2: Stop Running in Circles

Gym classes can be fun, if you like sitting in one place and torturing yourself. But have you noticed how little people change their bodies in these classes? Sure, it's good "cardio", but cardiovascular conditioning can be gained with far less time and effort.

Treadmills, and any form of endurance training (especially running) does very little to help the age reversal process. Many times, these long-duration exercise bouts accelerate the aging process by increasing free radicals. These free radicals are scavengers that prey on your body's essential nutrients and tissues.

There's a smart way to exercise... we'll cover that in a minute. And, what's wonderful is that it takes you about ¼ the time of traditional workouts.

Step 3: Stop Blaming Everything On How Old You Are

The guys to the left are not fat because they are old—they're fat becausethey eat, think, and move like a fat, old, dying person! Becky and I are both in our 50s—older than the guys in this photo—and I still sport a nice six-pack, and Becky transformed her body from the typical "middle age mom" to a slim, toned, and super-sexy woman who looks 10 years younger. (See the next page for photos!)

Listen: Your body doesn't own a clock. Studies have shown that men and women in their 90s were able to gain muscle tone in just a matter of weeks of simple weight training. I've personally seen men and women transform their physiques at literally all ages—25 to 95!

If you're around those naysayers who are constantly talking about growing old, all their aches and pains, and how life is just down hill after 40—LEAVE! Surround yourself with positive thinkers who absolutely crave a challenge. A challenge is what keeps you YOUNG, and the best challenge there is happens to be taking control of your health and body.

Step 4: Avoid Chronic Dehydration

Water isn't just "good for you" — water burns fat. Water suppresses hunger. Water renews your skin. Just drinking 12 ounces of pure water every day can take a few years off your face in a matter of weeks. You'll also drop fat, have more energy, and save your kidneys and liver from chronic overwork.

When your kidneys are taxed from too little water, your liver has to take over. Now, get this: Your liver is your number one fat-burning organ. Do you REALLY want it processing liquids and toxins rather than BURNING FAT? No way, right? Well, grab a glass of water, and watch the mirror. Within a few weeks, the change to your face and body will be noticeable.

Step 5: Work Out LESS (Yes, Less)

If you don't work out at all, you're going to lose muscle tissue every year. That means you'll get fatter and flabbier each and every year with less shape and more sag. Is this what you desire? No way, right?

Well, the answer is old school resistance training. Here's the secret: hardly anyone is doing it right!

Becky and I have seen literally thousand of pro fitness athletes train over the years. The ones who looked the best — and that means looked the youngest, most toned, and had the least amount of unwanted fat — were the ones who left the gym while others were still warming up!

Over the past decade, Becky and I have developed a men and women's workout system that we call F4X Training System. This is a revolutionary way of combining four specific exercises done in literally a matter of minutes. That's ALL YOU NEED... And don't let anyone tell you otherwise!

That's right: We do not do endless cardio sessions (the F4X Training System is a great cardiovascular workout) and we do not spend an hour a day in the gym. We have a life, thank you. We have kids, and we value being both fit and real people at the same time. The F4X Training System was our personal breakthrough to achieving our ideal bodies, staying in tip-top shape with minimal time, and having a life outside a gym.

WARNING: THIS IS NOT FOR EVERYONE!

Fitness Goals To Live By For The Rest Of Your Life

2013-07-07T07:53:00.000-07:00

If you set some goals, you can permanently remove the conflicts in your life that make you fat. I want you to be active in controlling your frame of mind and put this information to good use. Let me tell you about an interview I had with a renowned fitness expert. The essential part of this was how important setting goals for your weight-loss program really is.

There are some good suggestions that I have for you that will help you leverage goals to get the body you want. What keeps a lot of people away from success is that they really don’t know what they want, so there’s no way to measure success.

So you need to sit down and define what you would like to look like and how you want to feel about yourself. It’s important not to compromise when you set down your goals: you want to say what you want, not what you think is possible.

Just get a picture in your mind what you would be if anything at all were possible for you. Do yourself a favour and don’t consider what other people say when you’re thinking.

See, when you know what you’d really like, you will have a passion to pursue it: it’s hard to get excited about something medicore and limited. It’s kind of like reading a book that is really interesting and engrossing compared to reading a book about something you don’t even care about.

So you really need to be looking for that passionate enthusiasm that comes from deep with in when you recognize exactly what you want to be.

Telling yourself to moderate your expectations is going to be self-defeating because you believe that you are unable to accomplish your dreams. What kind of passion is that going to create? You’ll never get anywhere as long as you think you’re a loser who can’s make great achievements.

How can you be passionate about being an overweight under acheiver? That’s not very exciting and it’s far below what you can be.

Another problem is fear of failure. You’ll never get anywhere as long as you let other people’s opinions or your own beliefs hold you down.

Planning Exercise Without Losing Motivation

2013-07-03T21:07:00.001-07:00

Easily one of the hardest things about losing weight is finding the motivation to exercise. After all, after so long of not doing it, introducing it into your day to day routine can often feel daunting… You begin to wonder - where can you fit it in? You’ve never had time to exercise before, so how can you find the time now? It is easier than you think… In fact, once you begin incorporating exercise into your day to day routine, finding the motivation will no longer be a problem. However, if you are reading this article, worried you’ll give up again after a few weeks, then we have got a few tips you can use to ensure you stay motivated.

TOP TIPS FOR STAYING MOTIVATED

Pick a set time of day – whether you choose to exercise first thing in the morning before you go to work (or your children wake up); during your lunch break or after work, pick a time to exercise and keep to it.When exercise feels randomised, it is easy to find an excuse to leave it until another day. However, if you know that 12pm spells a 40 minute walk, then you’ll naturally get ready to exercise.To keep your motivation up, aim to do the following:- Exercise before you go to work – this will set you up for the day and leave you feeling surprisingly energised. Plus by exercising first thing, you don’t have to worry about fitting in. Instead you have already got your daily exercise out of the way. - Go for a walk on your lunch break – walking burns more calories than you think, so get yourself away from the desk and take a walk to the local shop. - Exercise before you go back home – go to the gym, for a swim or a bike ride before you go home. Once you are home, you’ll be reluctant to go back out again.
Create a pros and cons list – whether you want to lose weight for your health, a special occasion or to improve your self esteem, make a pros and cons list for why you want to lose weight and keep it in your pocket. This list will prove very helpful whenever you feel like giving up as it will remind you of your goals.
Exercise with a friend –exercising can often be a lonely business, so try getting a friend to join a class with you. This will make it fun, plus your friend can supply you with the support and the encouragement to keep exercising.Alternatively why not get your family involved and arrange to go for a swim, a hike or a family bike ride. Together you can take the steps to a healthier lifestyle and have fun whilst you are exercising.
Mix it up – attending the same aerobics class can get boring, so you may find your motivational levels dipping. For this reason, try to mix up your workouts so you are doing something different every couple of days. For example, go for a jog one day, a swim the other and to a cardio class at the weekend. Similarly keep your workouts varied, so one week you focus on your stomach, the next your thighs and the week after your arms.
Pump it up – have you ever been on a piece of equipment and spent the entire time counting down to when you can get off? Clock counting whilst exercising can prove very un-motivating. For this reason, try making up a music playlist to listen to as you workout. This will help you to get into the zone faster, plus will help the time to fly by.

Exercising doesn’t have to feel like a chore, nor does it have to become an obstacle between you becoming the person you want to be. Simply aim to keep your motivational levels high and in no time you’ll begin witnessing the positive affects of regular exercise – a healthier, slimmer you. So give the above tips a try and stay positive. Your continuing weight loss will soon become all the motivation you need…

What Is Your Reason To Lose Weight?

2013-06-26T08:51:00.000-07:00

Doctors have been telling us for years that being overweight is not healthy. It is well documented that obesity is a major problem in the United States today. There is not one reason for obesity that fits everyone.

For every person who is overweight there is a story behind the extra weight. Because of this there is not one solution that solves the problem for everyone. What is needed is to understand the consequences of being overweight. Those problems are often shared by many.

If we understand that there are many reasons for people to be overweight, than we have to learn to tackle the problems of each individual. Any person who comes to the decision that they are obese must also decide that it is time to change their life.

That person must find the motivation to make the changes that are needed to live a healthier lifestyle. It is not a decision that can be made quickly. You cannot suddenly lose weight fast and expect to keep it off if you don’t make some commitment to a better lifestyle. If you don’t find a good reason to lose the weight than you will have less chance of being successful over the course of time.

There are many reasons to chose to lose the weight. If you drop some pounds, your body will be less at risk for breakdowns. People who have knee and back problems often see them lessen or disappear with the loss of weight. Conditions such as diabetes , heart trouble, high blood pressure can all be significantly reduced by losing weight.

Once the weight is gone, people find it easier to move around. Clothes seem to fit better, and furniture does not get broken as often. Other reasons are for a better mental health. By losing weight people will feel better about how they look.

When you feel better about how you look, you are able to enjoy life more. Life seems better when you are happy. One final motivation to lose weight is for your family. For those people who have kids, losing the weight makes it easier to keep up with them. It is also good to set an example that the kids can follow so they can be healthy too.

Before and After

If you don’t have kids but want them, losing the weight can help in this process also. It is easier to get pregnant and have a child without the extra weight. Whether you have kids or not family will appreciate the fact that a person is living a healthier life and might be around longer than if they had not lost the weight.

It does not matter how you lose the weight. You can join a gym, buy a six pack abs exercises video, workout at home, or hire a professional trainer. The important step is to do something. Once you find the initial motivation to lose weight, you have to find a way to stay motivated.

You can find discussion groups like the Biggest Loser Forum on the internet, where you can talk with people who are in similar situations. Use the motivation of others to keep yourself headed in the right direction. Even though reason you decide to lose weight is specific to you, there are others out there who can give the support that you need.

So, for whatever reason you can think of, get up off the sofa. It is time to start living a healthier and longer life. The only person who can make that happen is you. Today is the time to make that decision.

Cheers!

Benefits of a Big Breakfast

2013-06-23T07:48:00.000-07:00

There is now enough medical research that has been published to prove that a big breakfast is the way to go – not only when you’re trying to lose weight, but as a general lifestyle practice. Here are the top 3 reasons why a big breakfast is good for you:

Fuel Your Body and Brain –Most people concentrate their calories during dinner. It doesn’t make sense to fuel up heavily at night when you are not solving the next work issue and when you can’t burn off the calories just consumed, right? So switch that around and make those calories work for you. The mix of nutrients and calories gets your white cells going for a productive day.

It also gives you the energy for high-quality workouts to move along your weight-loss or weight-maintenance plan.

Jump Start Your Metabolism – Breakfast literally means breaking the fast that your body has been on through the night.

Metabolism slows down during any ‘fasting’ period, including while you are sleeping, as your body kicks into survival mode. Your heart rate slows down and so do all body functions, including digestion. Your body will also be more likely to store calories from dinner into fat cells through this period.

Focus on a big breakfast instead to shake off the ‘survival mode’. Breakfast gets your metabolism jump-started early in the day so your body can get back to to burning off calories and stored fat. If you skip breakfast, remember that you prolong the ‘survival mode’ and slow metabolism phase for your body until lunch.

Make Food Your Ally in Weight Loss – A big, balanced breakfast with a balanced mix of protein and carbohydrates keeps you feeling full and satiated longer so you don’t feel the need to munch on empty calories later.

Any calories saved equals eventual weight loss. Eggs, banana, oatmeal with milk and a glass of orange juice for breakfast may save you quite a few calories from a couple of brownies or a bag of chips later.

So, keeping the above in mind, get started right away in making everyday a big breakfast day!

Cheers !

Ideal Body Secret

2013-06-23T04:44:00.000-07:00

Just read through the eBook which will explain everything on how to accomplish your ideal weight. There’s also a worksheet section where you fill in your own personal goal and how you are going to achieve it.

This ebook reveals a really simple and easy technique that will only require a few minutes everyday. Without feeling like you’re forcing yourself to restrict your diet or exercise you’ll instantly start to see your clothes getting looser!

I know this sounds too good to be true but this method has been used by thousands and has had the most impact on accomplishing a goal.

For more details, please click here.

The 4 BEST Foods to Eat Before Bed (and the 5 WORST)

2013-06-22T09:27:00.001-07:00

When it comes to eating before bed, it's pretty simple:

Eat the perfect night-time fat-burning foods and AVOID disastrous night-time
fat-storing foods.

We just wrote a report that reveals which foods to eat and those you MUST avoid.

Download it for free in 2 seconds here:

==> The 4 BEST foods to eat before bed (and the 5 WORST)

Enjoy!

-Dr.Charles-

How To Burn Fat In Ten Minutes Or Less

2013-06-20T05:15:00.000-07:00

You’ve heard about those zones you need to get in so that you can get at fat’s weakness, haven’t you?

Did you know all that is fake? It’s something someone made up. It sounds really nice, but there’s no value to it at all. I want you to think about getting into some intense exercise sessions where all you need is 10 minutes at a time to get some fat burned off your body.

If you listen to me, you not only will get some good exercise, but you will boost your metabolic rate, meaning that you’ll be burning fat long after you’re done. Ten minute sessions are going to give you a nice workout, but also get your body using more calories for an entire day, making this the smart way to exercise, especially if you’re pressed for time.

You don’t have to be sprinting up hills either, so you don’t need to be afraid about what I’m speaking of. I say, start with some walking intervals. This means you walk at an intense rate for a minute and then walk very slowly for a minute. You just alternate doing that until your time is up.

So you can walk for some of your ten minute workouts and then you can do some strength training for other ten minute workouts. By doing strength and intervals as part of your plan you can double the fat loss benefits of your effort, so I suggest that you make sure that this is how you do it.

You have to be intense and work hard, but still, ten minutes is a pretty short time to exert yourself and the gain you get is phenomenal.

For the strength training, all you have to do is body weight exercises, so you can do this in your office or at home.

Fight Disease with Breakfast

2013-06-10T07:45:00.000-07:00

As a society, we focus a lot on steps to stay healthy. We load up on multivitamins, pay attention to personal hygiene, and even sign up for gym memberships in the hope that we will be motivated to regularly work out.

It turns out that one of the easiest preventative steps we can take can be done at home right at the start of every day.

Regularly eating breakfast can help reduce the risk of insulin resistance syndrome, diabetes or coronary heart disease by 35% to 50% compared to your odds if you skip the morning meal.

That’s a lot of disease prevention just by paying attention to one meal of the day! Turns out mom was right after all. Breakfast is the most important meal.

So what is the best option for breakfast? A bowl of whole-grain cereal with milk added as part of a balanced breakfast. The fiber in whole-grain cereals and dairy products help protect against obesity and heart disease by improving blood sugar and cholesterol levels.

Well, why not wait to have whole grain bread at lunch instead? The answer lies in the concentration of dietary fiber in whole-grain cereals.

It is very hard to match the quality and amount of fiber present in whole-grain cereals with whole-grain bread. The soluble fiber in the cereals is directly associated with reduced risk of heart disease.

It forms a gel-like material that prevents cholesterol and saturated fats from entering the bloodstream, where they can collect and form plaques on artery walls.

As an extra plus, for those of us who have trouble eating our daily servings of fruits and vegetables, the insoluble fiber helps keep us ‘moving’ from a digestive perspective and contributes to colon health.

Which ones should you pick?

Any cereal with whole grain or bran as their first ingredient and that contains at least 2 grams of dietary fiber per serving should be in your shopping cart, and on your breakfast table.

Please click : http://tinyurl.com/no3sxc6

Transform Your Body, Your Energy, Your Life

2013-06-09T07:22:00.000-07:00

If you’re tired of being overweight, join the club will bazillions of others just like you. Being out of shape, flabby, and low on energy is enough to get a person frustrated, but often people think it’s too hard to change.

You can easily find reading material that details the exciting and dramatic stories told by people who have lost tons of weight through the concept of fitness contests. This potent transforming process will take place over a twelve week period.

This gives me a good chance to go over with you some key ways that will facilitate fat-burn that will enhance the effectiveness of your transformation.

1 Police your kitchen. Get rid of everything that’s loaded with sugar and you’ll avoid a lot of the pitfalls that keep many competitors from achieving their goals. Nobody likes wasting food, but this kind of food that you snack on does more good in the trash than in your body.

2 Cut out that low intensity cardio! End your useless routines and move toward some bursts of intense training followed by recovery paces to boost the rate at which your body burns fat.

3 Follow workout plans that are created by professional trainers. This means that you will get the most out of a shorter time period.

4 You should equip yourself at home to do some exercise. Get a balance-ball, a weight-bench, and some dumbbells so you can do some work while you’re away from the gym.

5 Don’t use the machines. Use interval series at the house and you’ll see a lot more results in shorter time.

6 Get careful about your eating. This means to schedule your grocery trips, plan what you’re going to eat and when. Then be very selective at the store to get the most natural, nutritious foods you can.

How to Balance Your Breakfast

2013-06-07T10:46:00.000-07:00

We all know the importance of breakfast. It is the most important meal of the day, after all, to get your metabolism going and getting your body and mind the fuel that it needs for the rest of the day. What is often overlooked, however, is the equally important art of balancing your breakfast.

What does a balanced breakfast mean? Well, for starters, it means something other than just a donut (or worse, donuts) and coffee. Our lives have become so hurried that even when we do make the effort to include breakfast as a meal, we resort to ‘take and go’ options that usually do not provide any meaningful nutrient benefit.

On the contrary, these empty calories hurt our weight loss or maintenance plans. Just like every other meal, breakfast should also have a balance between proteins, carbohydrates and fat.

A balanced breakfast may sound intimidating, but can be pretty easy to put together with just a little bit of forethought. Instant oatmeal with milk, eggs, a banana and a glass of orange juice takes less than five minutes to put together. Need other options? Pick items from each of the categories listed below:

Protein and Fat – Usually, these go together either because the protein options are cooked in fat or contain some fat themselves. For this category, pick in moderation from sausage, bacon, eggs. You can also pick nuts or peanut butter for a change.

Carbohydrates – We tend to associate carbohydrates with breads but they can also come from fruits like bananas. Fruits and fruit juices also give you a vitamin and mineral boost that most breads do not. If you do want to stick with breads, choose whole grains for extra fiber.

Dairy – Get a calcium boost, some protein, and a secret weight loss tool with some milk. Research shows that dieters who consume dairy products every day lose more weight than their non-dairy consuming counterparts.

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Why is Dinner Fattening?

2013-06-06T03:45:00.001-07:00

Almost everyone looks back with warmth at memories of some family dinner. Dinners are ideally associated with relaxation, laughter and talk.

The process of laughing and talking over food should technically stretch the meal, giving our brain ample time to send satiety signals. Again, ideally, this should mean saved calories and leaner bodies over time.

The reality, however, is different. In today’s hurried worlds, we rush home from work to errands, events or even kids homework. The calories start building up way before they are consumed. The hurried mindset usually means cutting corners in dinner preparation.

We add fats or fatty meats to add flavour, processed foods to cut cooking times, and heavy starches as comfort food. We may even have skipped meals during the day, and get so hungry that we munch on a snack while waiting for dinner to get to the table. By the time dinner is served, the average meal has doubled or tripled in calories.

As a society, we are also consuming dinner later in the evenings, which means we are not giving our bodies enough time to digest and assimilate the meal.

That adds to an automatic increase in fatty stores. Welcome to the land of pear-shaped people!

So what can you do to prevent dinner from destroying your weight loss or weight maintenance plan?

Here are three tips:

Switch meals - Making breakfast the biggest meal of the day not only gets your diet plan off to the right start, but a balanced breakfast also helps fight disease and reduce cravings through the remainder of the day. It gives you the energy to keep going through the day (with a balanced lunch, of course).
Plan Ahead – This means taking the time to plan out menus for the week to ensure you don’t have to cut corners and add high-calorie substitutes later.
Enjoy with Company – Research shows that having a balanced dinner with friends or family on a daily basis prevents obesity as individuals tend to exercise more restraint on eating patterns socially than when eating by themselves. Conversation around the table also means there is more time for your brain to signal, “I’m Full”.

How Does Stress Impact Your Weight Loss Efforts?

2013-06-03T09:57:00.002-07:00

There is plenty of published research linking stress and weight gain. While a variety of external behavior and factors affect how we deal with stress, there are also biological responses automatically occurring within our body.

Cortisol, a stress-related hormone, has been associated with weight gain, especially abdominal fat. When under stress, very large amounts of cortisol are released into the blood stream. The most amount of fat is collected in the abdomen region when we eat under stress because receptors for cortisol are located in the abdomen.

To make things worse, a higher waist-to-hip ratio has been associated with higher levels of cortisol under stress. That is a double whammy for those of us who are even slightly overweight. It means we automatically start triggering more abdominal fat storage than our leaner peers.

Metabolism is also impacted by excess cortisol. Metabolism slows down. A slower metabolism means you can’t burn off calories efficiently, and this results in weight gain even when consuming a lower amount of calories. Another double whammy here. Since most people tend to eat more when under stress, the rate of weight gain increases exponentially.

So what can you do to avoid having cortisol create a roadblock in your weight loss efforts? Manage stress proactively! Don’t wait until it catches up with you to start fighting it. Here are a few things to do:

Raise awareness: Gain awareness of your stress triggers and reactions.

Get in those workouts: Exercise regularly to regulate cortisol levels. It can also help alleviate depression. Try relaxation exercises such as guided meditations and yoga.

Get enough rest: Your body rejuvenates itself while sleeping, and helps you cope with stress more effectively. It may mean that you make a wiser food choice the next day, and help yourself in your weight loss or maintenance plan.

It is important to note that while it is important you manage stress and cortisol levels appropriately, medication is not a recommended first option.

Try one of the methods above first!

Seven Ways to Boost Your Metabolism for Fast Fat Burning

2013-06-03T09:37:00.002-07:00

A higher metabolism helps you feel good with higher energy levels, keeps your body functions going at optimum, and becomes an automatic weight control mechanism for you. Here are ten tips on how to boost your metabolism for fast fat burning.

Eat your breakfast - If you don’t eat breakfast, you slow down your metabolism and send the body into survival mode, thinking it’s starving because you’re going a long period of time without food. Literally, break the fast that your body has been on since dinner. Go ahead and enjoy a balanced breakfast.

Eat the majority of your food earlier in the day – Dinner should be your lightest meal. This helps your body process and burn the food when you’re aware and moving around and burning more calories per hour.

Don’t starve – Dropping your calorie intake below 1,000 calories a day will signal to your body that you are in starvation mode, and will slow down your metabolism.

Eat frequently and eat more – Smaller, more frequent meals keeps your blood sugar stable and provides a steady source of energy to fuel metabolism.

Exercise – Exercise provides a boost at any time of the day, but when done in the mornings, it is especially helpful by raising your metabolism all day. Add weight training or progressive resistance exercise that builds muscle for ever more results. Muscle burns more calories than fat, and the more muscle you have, the more calories you burn, even at rest!

Hydrate yourself – The energy burning process of metabolism needs water to work effectively. Keep drinking those glasses of water regularly.

Get enough B vitamins – Vitamin B-12 is essential for energy. To ensure you’re getting enough B vitamins, consider taking a B complex. Your energy levels will rise, and along with, your metabolism too!

Stress, Comfort Foods and Weight Gain

2013-06-03T08:44:00.001-07:00

What do you associate comfort foods with? When do we need these ‘comfort foods’? The answers to these questions bring forth the direct connection between stress, comfort foods and weight gain.

Most comfort foods are high carbohydrate, high fat or both. A bowl of macaroni and cheese or buttery mashed potatoes are just two examples of the variety of food we consider comfort food. We are most likely to reach for these foods when we are under stress and need re-assurance at some level.

For a lot of us, comfort foods tend to provide that reassurance – the same feeling you probably got as a child eating those foods that all will be okay.

Not only do we eat more under stress, we also tend to consume alcohol more often.

That means we are not only adding in the calories from feel-good food items, we are also adding in a large number of empty calories from stress-induced drinking. All the extra calories mean a lot of extra workouts to burn them off, or more than likely, weight gain over a period of time.

Studies have shown that women in particular are more at risk for eating and drinking in direct response to stress. The primary cause for over-eating that women have stated in various studies is a lack of emotional support. That makes it imperative for those of us trying to lose weight to build a support network that we can rely on during periods of stress.

It may mean reaching out to them for help, just blowing off steam, or socializing with supportive friends so we are not focusing on tough issues alone. Being with company also means we are less likely to consume a box of chocolate, or a couple of bottles of wine.

Imagine the number of calories and weight gain you save yourself every time you do not eat an extra piece of chocolate or an extra serving of food?

What all of us can do is just to be more aware and conscious of how we react to stress.

This awareness in itself will help guide actions and help us make choices that don’t have to automatically mean weight gain. It also means that we can and should stop using stress as an excuse to explain any weight gain.

4 Reasons Why You Can’t Burn Fat Fast

2013-06-03T03:02:00.001-07:00

As you get older your metabolic rate generally goes into decline and you require a reduced number of daily calories. This decreases your ability to burn fat fast. If you are affected by a slowing metabolism, you need to take preventative measures or you will gain weight. You will need to take a number of preventative measures to stop your metabolism declining and some measures to boost your metabolic rate.

It is important to identify some major causes of a slow metabolism so you know what to avoid, and what to take action on:

ALCOHOL – Alcoholic drinks are full of sugar and calories. They can also lead to dehydration which reduces the effectiveness of your metabolism. An occasional alcoholic drink is OK but binge drinking and/or drinking every day can lead to a reduced metabolism.

BIG MEALS – Larger meals contain more calories than smaller meals. Therefore, there is an increased likelihood that additional calories will be stored as fat. To maximize your metabolism you have to break these large meals down into smaller meals that you eat more frequently.

SUGARY FOODS – Sugary foods have a low nutritional value, are high in calories and digest easily. This means that less calories are burned in the digestion process and more calories are stored as fat. The occasional sugary treat is OK but your overall diet needs to contain limited levels of sugary foods. Look at your diet as a whole and try to substitute the unhealthy foods for healthier ones. Healthier foods generally have a higher nutritional value and are harder to digest, meaning more calories are burned during the digestion process. This has a positive effect on your metabolic rate.

SEDENTARY LIFESTYLE – Remaining active and avoiding a sedentary lifestyle will help to stop your metabolism from slowing down. Taking your exercise more seriously can help increase your metabolic rate. If you participate in regular cardiovascular exercise and regular weight training exercise, you will be on your way to maximizing your metabolism.

Food Diary Helps Women Lose Weight

2013-06-03T02:19:00.000-07:00

An American study has suggested that women who are on a diet lose more weight if they write down everything they eat. The research, published in the Journal of the Academy of Nutrition and Dietetics, showed that those women who kept a food diary lost six pounds more weight on average than those who did not.

It was also found that women who skip meals lost eight pounds less weight than those who did not, partly because they ate unhealthy snacks instead.

The researchers said that keeping track of the calorie intake was a more important factor for a successful diet than the type of diet the women embarked upon. Dr Anne McTiernan, from the Fred Hutchinson Cancer Research Centre in Seattle, said: “For individuals who are trying to lose weight, the number one piece of advice based on these study results would be to keep a food journal to help meet daily calorie goals. “It is difficult to make changes to your diet when you are not paying close attention to what you are eating.”

Elaine Mealey, from the British Dietetic Association, agreed: “All the evidence shows that people who use a food diary not only lose more weight but also keep the weight off.”

The study involved 123 dieting women aged 50 to 75.

Keeping a food diary can help women lose weight, a new study has found.