The Best Ways To Lose Weight

Weight Loss For Woman At Home

2013-03-17T09:09:00.000-07:00

By line: By Craig Ballantyne, CTT

A woman's workout should consist of leg raises, biceps curls with
soup cans, and triceps kickbacks with water bottles.

Can you believe that silliness?

Neither can I, but that is what passes for "professional fitness
advice for women" these days.

I could see this info being accepted in the 1930's (maybe?), but in the year 2007? Please...

Does anyone really believe that biceps curls with water bottles is going to prepare women to carry their children to bed, a bag of heavy groceries in from the car, or swing a sledgehammer during home reno's?

No way. You need real-world workouts and fat loss advice. Not fluff.

Am I the only one that finds those types of recommendations
disrespectful to the physical capabilities of women? You'd think
that Linda Hamilton's chin-up scene in Terminator 2 would have turned the tide of female fitness, or perhaps Demi Moore's GI Jane.

I've watched women get fit fast at almost any age with Turbulence Training. In fact, we've had girls from 18 to 82 years young kickin' butt with Turbulence Training.

Today, I want to share the story of a classic "supermom", you know the mom with 3 active kids that has to drive them everywhere, eat on the run, and still find room for workouts. Her name is Brandy Kirton, and she'll show you how real women train, eat, and find the time to do it all with proper planning.

CB: Brandy, tell us about your past exercise and nutrition experiences. At what point did you find out about Turbulence Training and what persuaded you to start using it?

BK:
I started working out back on high school. I'm 30 now.

I became a personal trainer for a few years in my early 20's. So I learned a lot about nutrition and weight training. I have been in great shape and not so great shape in the last 10 years. I think I found Turbulence Training just surfing the web and decided to give it a try. I was desperate to lose weight after my 3rd kid.

CB: And how was this a change from what you had done in the past?

BK:
I was doing 30 minutes of cardio and then lifted for 30 mins
3 to 4 times a week. That was if I actually could make time.

I would not work out if I knew I couldnt get it all in. I would
think, "What's the point of 20 mins?".

CB: What kind of results have you achieved with Turbulence Training? And is there anything else, besides the results, you love about the Turbulence Training programs?

BK:
I love how it changes every month so I never get bored. I also love that I have no excuse about not having time to fit it in.

My results have been great. I am getting toned up and consistently loosing inches. I also have a lot more energy.

CB: Do you workout at home or in a gym?

BK:
I have to work out at home. No time to get to a gym.

CB: Has Turbulence Training had a positive impact on your lifestyle?

BK:
Turbulence Training has made a huge impact on me. I dont feel like it takes up my whole day or get bored of the same thing day in and day out.

I feel strong and love the daily emails. It helps me stay motivated.

I work full time, have three kids 9, 5, and 11 months, and a
husband. My older two kids play every sports so there really
is no extra time.

I have to get up at 5:30 to work out before they wake up but its
worth it. I feel great after I am done and no matter what happens that day I have already got my work out in which feels great.

CB: Do you have any social support? If so, how has this helped
you?

BK:
My mom comes over in the mornings to work out with me. I need that accountability so that I don't sleep instead. Its hard to get up but I always feel so much better when I do.

CB: What are your daily obstacles and temptations that you have to avoid with respect to nutrition and training? And what
strategies do you use?

BK:
With all the practices, games and running around I have to do its hard not to grab McDonald's with the kids.

I try to either bring food with me or wait until I get home. If I
have to eat out I do try and find grilled chicken or subway.

CB: How do you plan your nutrition?

BK:
I have to go shopping on Sunday to stock up on all my healthy
food. Otherwise I will eat whatever I can find which usually is not good for me.

CB: Thanks Brandy, keep up the great work.

****
The message is clear. Plan, prepare, commit, and be consistent.
Brandy didn't use any magic pills or potions to succeed, she simply found a great workout plan, and did what she had to do.

As a supermom, Brandy practically has to create time out of thin air in order to do her workout, but again, she knows what she has to do and she does it. She's committed. She has social support. She knows the correct options for eating on the run.

She has made the effort to plan for the obstacles (lack of time,
workout motivation) that we all come across. And by doing that,
she's cleared a simple path to success.

And she doesn't waste time in the gym with slow, boring cardio
workouts. Instead, she sculpts her body in half the time with the
Turbulence Training workouts.

Sincerely,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit And Red More

Olive oil makes you feel full

2013-03-15T06:58:00.000-07:00

Reduced-fat food products are gaining in popularity. More and more people are choosing "light" products in an attempt to lose weight, or at least in the hope that they will not gain any pounds. But whether these products are effective or not is a matter of dispute: While it is true that they contain fewer calories, people tend to overcompensate by eating more if they do not feel full. Now a study has shown how "natural" oils and fats regulate the sensation of feeling full after eating, with olive oil leading the way. So what makes this oil so effective?

Work groups at Technische Universität München (TUM) under Prof. Peter Schieberle and at the University of Vienna under Prof. Veronika Somoza studied four different edible fats and oils: Lard, butterfat, rapeseed oil and olive oil. Over a period of three months, the study participants ate 500 grams of low-fat yoghurt enriched with one of the four fats or oils every day -- as a supplement to their normal diet.
"Olive oil had the biggest satiety effect," reports Prof. Peter Schieberle, Head of the TUM Chair of Food Chemistry and Director of the German Research Center for Food Chemistry. "The olive oil group showed a higher concentration of the satiety hormone serotonin in their blood. Subjectively speaking, these participants also reported that they found the olive oil yoghurt very filling." During the study period, no member of this group recorded an increase in their body fat percentage or their weight.

Aroma is the key

"The findings surprised us," admits Schieberle, "because rapeseed oil and olive oil contain similar fatty acids." The researchers decided to turn their attention to a completely different type of substance -- the aroma compounds in olive oil. In the second part of the study, one group was given yoghurt with olive oil aroma extracts and a control group was given plain yoghurt.
The results were conclusive: The olive oil group's calorie intake remained the same, but the control group had been consuming an extra 176 kilocalories per day. Schieberle explains: "The aroma group adapted their eating habits -- but the control group participants were obviously not able to do likewise. We also found that in comparison to the other group, the control group had less of the satiety hormone serotonin in their blood."

Direct impact on blood sugar level

How long the feeling of satiety lasts after eating depends on a number of factors, but blood sugar level is particularly significant. The faster it falls, that is to say, the faster the somatic cells absorb glucose from the blood, the sooner the person will start to feel hungry again. In the next part of their study, the researchers investigated which of the aroma substances present in the oil are most effective at inhibiting glucose absorption.
The researchers used olive oils from Spain, Greece, Italy and Australia for their study. The research team managed to identify two substances that reduce the absorption of glucose from the blood in liver cells: Hexanal and E2-Hexenal. They also discovered that Italian olive oil contained larger amounts of the two aroma compounds.
"Our findings show that aroma is capable of regulating satiety," concludes Schieberle. "We hope that this work will pave the way for the development of more effective reduced-fat food products that are nonetheless satiating."

Publication:

P. Schieberle, V. Somoza, M. Rubach, L. Scholl, M. Balzer; Identifying substances that regulate satiety in oils and fats and improving low-fat foodstuffs by adding lipid compounds with a high satiety effect; Key findings of the DFG/AiF cluster project "Perception of fat content and regulating satiety: an approach to developing low-fat foodstuffs," 2009-2012.

Necessary These Sugary Drinks to Lose Weight

2013-03-15T06:49:00.001-07:00

The New York City ban on sugary drinks might be delayed in court, but that doesn't mean that you can't impose your own soda ban to slim down. One of the easiest ways to decrease your calorie intake and lose weight is to change what you drink.

Ban Soda and More

In New York City, the judge who struck down the soda ban said that there are too many other drinks that contain more sugar than soda. He's right. There is a wide range of sugary beverages that contain a meal's worth of calories or more. And many of them advertise themselves to be healthy.

So do you have to give up your daily trip to the soda fountain, smoothie bar or coffee shop? Not exactly. There are ways to order lower calorie drinks. But your best bet is to learn how to make water taste better and drink naturally flavored water instead.

But if you do indulge, use these guides to make the best choice:

Your True Cost of Drinking Soda

Stop Drinking Soda to Save Calories and Cash

A quick trip to the drive-thru lane or the convenience mart for a 64-ounce treat doesn't seem expensive at the time, but if you add up the number of calories you consume over the course of a year and the cost of each drink, you might be surprised at the expense.

Check out these figures. The size and calorie count information is based on data from Coca Cola, McDonalds.com, CalorieCount.com and from the 7-11 Corporation. Each listing assumes that you'd be drinking Coke. Clear sodas like Sprite have calorie counts that are almost identical to Coke and some, like Mello Yello, are even higher.

How to Order Low-Calorie Coffee Drinks

Do you think about the number of calories you consume when you order your morning coffee drink? If you are trying to lose weight, you probably should. Some popular drinks from Starbucks and other popular spots contain up to 700 calories. If you add that to a breakfast meal, you could easily consume an entire day’s calories before you start your morning.

Why ruin your diet with a cup of java? Satisfy your coffee fix with a low-calorie coffee drink instead. Try one of these tasty beverages or use the tips below to make your favorite Starbucks treat more healthy.

7 Drinks that Will Make or Break Your Diet

Do you pay attention to the calories that you drink? You should if you are trying to lose weight. The calories that come in a glass can make or break your diet. Sports drinks are a great example.

One of the biggest weight loss workout mistakes is to drink a high calorie sports drink to rehydrate during or after your exercise session. Depending on the drink you choose, you may even end up consuming more calories than you burn during the workout. It’s true that some athletes may need specialized drinks to perform better, but for most of us, water is the best option.

Weight Loss Smoothie Dos and Don'ts

Smoothie lovers beware! These creamy treats have the power to make or break your diet. Use this list of dos and don'ts to make sure that your drink isn't too high in fat and calories. Then use the smoothie recipes to branch out and try new ingredients .

Very important 5 Delicious Foods That Help Burn Belly Fat

2013-03-15T06:29:00.000-07:00

One mistake many dieters tend to make when trying to burn belly fat is that they simply cut back on food in hopes of beating the bulge. If you’re trying to lose your belly, starving yourself is not the way to do it; in fact, eating less food is actually going to sabotage your diet and make you retain fat, making you even fatter! The only way to prevent this is by eating certain foods, foods that burn belly fat!

That’s right, one of the best ways to lose belly fat and by far one of my most favorite things to do is to eat more food! Now this doesn’t mean you should be eating anything and everything, quite the opposite actually. In order to burn off your belly you need to be eating certain foods, foods that give your body that little metabolic kick it needs.

Most people assume that foods with fat burning properties simply don’t exist, like they’re some sort of made up weight loss myth. This couldn’t be further from the truth! These are the same people who are having a hard time figuring out how to lose belly fat.

5 Foods You Should Be Eating

There are no special recipes, formulas or even expensive diets required in order for you to find foods that burn fat; in fact, they’re everyday foods that you’re most likely ignoring or simply didn’t know were fat burning foods.

Lean Meats

If you’re trying to lose your midsection and aren’t including lean meats in your diet, you’re doing it wrong. Lean meats such as chicken breast and turkey breast are full of protein and low in fat. The great thing about lean meats is that they ignite a safe and healthy thermogenic effect causing our body temperature to increase, resulting in more calories being burned. The protein in these lean meats also provide your muscles with the necessary nutrients in order to grow, allowing your body to build lean muscle while burning belly fat.

Don’t eat meat? Not to worry! Tofu is a great substitute for vegetarians and vegans looking for foods that burn fat. Tofu provides some of the same great fat burning effects that lean meats provide.

Green Tea

If you’re trying to lose stomach fat, drinking green tea is a must. Not only is it delicious but it provides many benefits, one of which is burning fat. Much like eating lean meats, green tea puts your body into a thermogenic state, causing you to naturally burn fat. In order to benefit from green tea’s fat burning properties, it’s important to have at least 5 cups a day.

In order to make getting my daily 5 cups of green tea in, I prepare ahead. I usually make a large pitcher full, around 2 – 3 days worth, and carry a large water bottle full around with me throughout the day. Try making it a habit to drink green tea in the place of sodas, sports drinks and other carbonated or sugar filled beverages.

Whole Grain Carbs

When it comes to burning belly fat, people assume that carbs should completely be avoided; it’s true…to an extent. Believe it or not, there are actually good carbohydrates that aid in the belly fat burning process, these carbs are called complex carbohydrates. Complex carbohydrates work to increase your metabolism by keeping your body’s insulin levels low, which is great because insulin is what sends your body signals telling it to store fat.

What Should IEat To Lose Weight?

2013-03-14T05:56:00.001-07:00

It's one of the most common questions that registered dietitians are asked. And according to the nation's largest organization of diet professionals, the answer is usually the same.
"As a registered dietitian, I am asked every day, 'What should I eat?'," said registered dietitian and Academy of Nutrition and Dietetics Spokesperson Vandana Sheth. "The answer of course is, 'It depends.'"

The answer gets particularly tricky if the dieter celebrates specific cultural traditions and cooks with specific food ingredients. To help solve that dilemma, the Academy has provided a list of healthy ethnic food.

Healthy Ethnic Dishes

Check out some of these dishes in your home or at a local ethnic restaurant. For a more extended list of resources check out the list below.

Chinese: Stir-fried chicken and vegetables such as bok choy, snap peas, carrots and bean sprouts; brown rice; and a dish of lychee fruit.
Italian: Minestrone (a hearty, tomato-based soup with beans, vegetables and pasta) with kidney beans added for folate, fiber and protein; gnocchi (flour or potato dumplings) with chopped vegetables like spinach mixed into the dough and served with lycopene-rich tomato sauce.
Greek: Tzatziki sauce (a creamy dressing of low-fat yogurt, garlic and cucumber) served on pita sandwiches or as a dip with vegetables; and dolmas (grape leaves stuffed with ground meat, vegetables such as bell peppers, eggplant and squash, rice, dried fruit and pine nuts).
Mexican: Jicama (a crisp and slightly sweet root vegetable) peeled, sliced and served on a salad with lime vinaigrette or chopped for a crunchy addition to salsas; and gazpacho (a cold tomato-based raw vegetable soup) made with spinach or cucumbers

Reasons to Plan and Pack Your Food

2013-03-14T05:50:00.007-07:00

Eat better, feel better and look better!

One of the biggest mealplan-busters is "eating on the run." That usually turns into a disaster as far as your calorie count is concerned. There is no planning and you end up eating what taste good...."taste good foods on the run" many times equates to fat-filled, nutrient-thin and calorie-rich foods. Even more, you end up wanting to eat more just a short time later.

Here are 10 great reasons to plan and pack your food:

1. Eating on the run is expensive. Eat better and save money....a winning combination.

2. Healthy eating habits help you burn fat and lose/manage weight loss. When you eat whole, natural foods, you are filled for a longer period on less calories. Whole, natural foods have one ingredient, like fresh fruits and veggies.

3. When you pack your foods, you are less likely to go long periods of time without eating. The food is always right there with you. Eating every 3-4 hours maintains your energy and keeps your metabolism active throughout the day.

4. You can eat protein with every meal when you plan. Protein helps you stay full for longer and helps keep carbs from spiking your blood sugar.

5. Similarly, you can eat enough fiber and healty fats during the day. Just pack fruits and vegetables and eat them with each meal. A fruit, like avocado, is a great source of healthy fat.

6. If you will pack water and unsweetened tea, you will have no need to drink sugary, belly-fattening drinks.

7. You won't be tempted to eat at a restaurant on the run.

8. Planning and packing meals helps you stay with your meal plan better, even on weekends.

9. You are more likely to eat healthy snacks like low-fat Greek yogurt, nuts or smoothies.

10. You are more likely to journal your food when you plan. Research has proven that you will have a better chance of succeeding with your meal plan and fat loss if you keep a food journal.

By logging your actual food choices, you are holding yourself accountable throughout the day. It will also help protect you from binge-eating and emotional eating if you write down why and what you eat. Once you get a good feel for how you need to eat, you won't need a daily food journal.

Eat better, feel better and look better!

Exclusive And private,25 Ways to a Healthier You in 60 Seconds!!!!

2013-03-14T05:32:00.002-07:00

What if we told you all it takes is one minute to get healthy? No, this is not an infomercial, and yes, all you need is 60 seconds. When it comes to your schedule, time is of the essence, but it's the little things that help keep you on track. Consider these 25 simple acts that will quickly improve your health and wellness with or without stepping foot in the gym!!!!!

Floss: You've heard it time and time again, but flossing your pearly whites really does make a difference — it may even prevent a heart attack.
Stretch: A quick stretch no matter where you are will quickly ease tension. The next time you're standing in line or watching a commercial, give it a try.
Pack a healthy snack: Rather than waiting for hunger to strike or buying a sugary treat at the coffee shop, grab a healthy snack like nuts or an apple before you head out the door.
Take the stairs: Instead of waiting for the elevator or taking the escalator, opt for the stairs to burn a few extra calories.
Search for a healthy recipe: Skip Facebook in favor of looking through our healthy recipes. You'll be inspired to cook up a satisfying dinner tonight.
Take a break from tech: For a few minutes, give your eyes and mind a rest by doing without your computer and cell phone.
Add lemon to your water: Make your glass of water healthier by adding a slice of lemon, a natural superfood. Aside from the taste, here are 10 reasons why you should.
Print a workout: Stumped with your workout routine! Press print, and in one minute (or less), you'll have a new workout to try!
Sanitize your desk: No matter how clean your desk is, it's bound to have germs. Take a minute to give it a good spritz — don't forget the keyboard!
Take three deep breaths: Ready, set, breathe. Don't you feel better now?
Keep reading for more one-minute tips!
Call a friend: Sure, emojis are fun, but nothing beats calling a good friend to de-stress.
Complete a one-minute challenge: Quickly challenge yourself and set a new personal record with our one-minute exercise challenges.
Massage your pressure points: Prevent headaches and relax by massaging this acupressure point for a minute.
Sip a glass of water: It takes just as much effort to grab a glass of water as it does a soda, but not nearly the same amount of time to burn it off at the gym.
Step outside: If you've been stuck indoors for a while, step outside and take a quick walk to reset.
Write a gratitude list: Take a minute to jot down everything you are thankful for at that moment.
Wash your hands: Decrease the chances of the flu! Whip out that hand sanitizer and give your hands a good scrub.
Take your vitamins: In the case you forgot, grab a glass of water and take your vitamins for the day.
Tidy up your room: Sometimes all you need is a clean room (and made bed) to prevent distractions and increase your productivity.
Pack your gym bag: Before you hit the hay, pack your gym bag for the next day. Not only will this make your mornings easier, it provides one less excuse to skip a workout.
Play your favorite songs: Since music is motivating , crank up your favorite song and set out to do what you accomplished!
Make a short-term goal list: Set the tone for the week with small goal list to keep you on track and prevent distractions.
Freeze your fruit: If you've noticed that you're never able to finish your fruit in time, slice and store it in your freezer. Then when the time comes, you can blend up your favorite smoothie.
Say a positive affirmation: Rather than focusing on the negatives, focus on the positive. Be your own cheerleader and compliment yourself.
Smile!

13 Easy Weight Loss Tips

2013-03-11T06:47:00.001-07:00

Weight loss tips that you’ll find easy to follow
Remembering that each pound of fat that we gain or lose is comprised of 3500 calories, if you can cut back on 500 calories a day by taking a few small steps you can lose 1 pound of fat a week.
Ok, 1 pound may not seem like much, but these are simple tips that you can implement in addition to your diet and exercise program if you like, and add
to the weight loss.

1. Instead of drinking orange juice at breakfast, eat a whole orange. You’ll save about 45 calories. Do the same if you drink grapefruit juice.

2. Make your breakfast omelet with four egg whites plus 1/4 cup egg substitute. If you must have bacon, replace regular bacon with Canadian bacon to save even more calories.

3. Switch from whole milk to nonfat or low fat milk. You’ll save both calories and it’s more heart healthy.

4. At lunch, use mustard instead of mayonnaise on your sandwich to save 100 calories (per tablespoon) . Eliminate the cheese and save 100 more calories.

5. Instead of a Big Mac and large fries, go for a plain hamburger and a small french fry and save a whopping 590 calories!

6. Don’t eat potato chips at snack time. Have an apple instead for less calories plus the added benefit of more fiber.

7. Substitute diet cola or iced tea for your usual soda. You’ll save 150-200 calories per drink.

8. Eat every 2-3 hours with smaller portions. Eating small, frequent meals keeps blood glucose levels stable and minimizes the impulse to overeat.

9. Get more walking time by replacing coffee breaks with exercise breaks. Also use half of your lunch break to take a brisk walk with a co-worker.

10. Substitute whole grain foods for white bread, rice and cereals. You will not only cut fat and calories, but whole grains have been proven to reduce the risk of colon cancer by increasing the fiber that your body needs and keep you feeling full longer.

11. Saute meat, chicken and vegetables in broth instead of butter. And speaking of butter: replace it with nonfat sour cream on baked potatoes.

12. Instead of having heavy and high calorie salad dressings, have your with nonfat salad dressing. The newer spray on ones taste great & have only 2-3 calories per spray.

13. Do you love pasta? Have spaghetti with marinara sauce instead of fettuccini with Alfredo sauce. You’ll save at least 500 calories! Also try the newer whole grain pasta. It’s higher in fiber, won’t spike your blood sugar like white flour pasta and you’ll feel full longer.

4 Tips For Fast and Easy Weight Loss

2013-03-11T06:17:00.002-07:00

Probably one of the most difficult goals to achieve in life is that of weight loss. Weight loss is difficult, but even more difficult is keeping the weight off once you have reached your goal weight.
While there are several ways to lose weight, not all options work for everybody. For some people, plain diet and exercise will help them lose weight. For others, simply dieting and exercising aren’t enough; they will need to take weight loss supplements and perhaps work a bit harder than others.
Remember not to get weight loss tips and advice from your friends because some of these suggestions may not work for you. Plus, some of the suggested tips can actually be harmful for your body. Bottom line is that YOU need to decide how you are going to lose weight. If you have chosen to tread the path of the conventional diet and exercise, then I will give you some tips in this article:
1. Avoid Junk Food: Yes, we all know that we need to stay away from junk food – but you must make a concerted effort to actually do it.
All your weight loss efforts will do down the drain if you cannot keep yourself from eating junk and processed foods. These foods have high calorie content and will add to your pounds. You should always try to eat healthy.
To make sure that you don’t give in to any temptations, make sure you have a considerable stock of raw fruits and vegetables in your house. Also make sure that you cook your own meals, so you can decide how much oil to use. Keep in mind the less oil you consume, the better for you!
2. Eat in Small Portions: Don’t be lazy. You may think that if you eat just once a day you will survive anyway but if you want to lose weight then eating a large meal may not be in your best interest.
Ideally, you should split your large dinner into five or six small meals and eat each small portion every four or five hours. Every time you eat, your metabolism will increase and you will be able to burn a lot of fat. Plus it will help suppress your appetite as you won’t feel hungry all the time!
3. Cut down on calories without depriving yourself: You can lose weight only when you consume less calories than what you burn, and to make sure that you can achieve this end, you should start cutting down on your calorie intake by small percentages everyday.
However, you should look to it that in the quest of cutting down your calorie intake, you don’t deprive yourself of your favorite foods, otherwise you will start binge eating which will cause weight gain!
What I like to do is to pick up a flavored lip gloss and have plenty of sugarless gum on hand, then when I get a craving for sweets, I’ll chew the gum or soften my lips with a nicely flavored gloss and the urge will go away.
4. Exercise: Exercises are one of the best ways to lose weight. However much you hate to workout at the gym, you must do it if you are serious about losing belly fat . Workouts not only speed up your metabolism, it also increases your muscles mass. Increase in your metabolic rate as well as your muscle mass will help you burn more fat in less time. You should also look to it that you increase your physical activity level as much as you can. If you go to the marketplace in your car, start using your legs instead. If you reach your office room using the elevator, try to take to the stairs instead!
As you can see, there is no better way to lose weight than by diet and exercise.

How To Calculate Your BMI

2013-03-11T06:12:00.001-07:00

Calculating BMI

So what does BMI actually mean?

BMI, or the body mass index, is a tool that’s used to determine whether or not a person is at a normal weight for his or her height. It was invented between 1830 and 1850 by mathematician and scientist Adolphe Quetelet. Though it’s been almost 200 years since he created the BMI, it’s used today almost exactly as he outlined.

While BMI isn’t the final word in whether or not someone is at a normal weight, it’s one of the first tools often used to determine if someone’s overweight. Because the BMI doesn’t distinguish between weight from fat and weight from muscle (other tools must be used to determine the actual amount of fat) it doesn’t work well for very muscular people like athletes.

It also does not take in the affect of different size body frames.

But for most of us, BMI is a pretty accurate measure of whether we’re underweight, a normal weight, overweight or obese.

There will be 2 methods shown here; one for meters and kg’s and one for inches and pounds.

Metrics first

Calculating BMI isn’t difficult once you understand the formula. The basic formula is weight divided by height squared, or kg/m2. Sounds confusing doesn’t it?

You simply take your height in meters and square it which means you take the number of meters times itself. Then divide that number into your weight in kilograms. So a person who’s five-and-a-half-feet tall stands about 1.7 meters. To get 1.7 meters squared, you simply multiply 1.7 times 1.7, which equals 2.89. Now, convert weight to kilograms.

So if someone weigh 200 pounds, that’s about 91 kilograms. To determine the BMI of someone about five-and-a-half-feet tall who weights 200 pounds, or who stands 1.7 meters tall who weights 91 kilograms, we divide the weight by the height squared, or 91 divided by 2.89. That gives us the result of about 31. This individual is classified as obese. How do I know that?

A BMI of 18.5 or below indicates an underweight person. The normal weight range is from 18.5 to 24.9. Overweight people will have a BMI of 25 to 29.9. A BMI of 30 or greater indicates obesity. So a person with a BMI of 31 is in the obese range, but not by much.

Calculate with Inches and Pounds

Take your height in inches and square it. That is take your height in inches and times this number by your height in inches.

For example: if you are 5 feet 7 inches you would take 67 inches (that 60 inches for the 5 feet and add the 7 inches) and times that by 67 inches (67 x67 = 4489)

Now take your weight in pounds and divide that by your squared height. Example: 185 pounds Take 185 pounds and divide by 4489 which equals .041 and multiply this by 703 = your BMI

.041 times 703 = 28%

While it may seem complicated the first time that you do it, you will only need to check every few months, so it really isn’t a big deal.

You will also find that once you calculate your BMI once, you will realize that it really is easy to do.

Best 10 Fat Loss Foods

2013-03-11T06:02:00.002-07:00

Many readers have been asking about foods that they can incorporate into their daily diet that can help promote fat loss and create a feeling of fullness. Well you asked for it, now I am delivering!

In my opinion, the best fat loss foods are not just “healthy”, but must pass the following checklist:

(1) Not calorie dense (I have one exception)
(2) Help fill you up
(3) Create only a small release of insulin
(4) Easy to procure/prepare

So let’s get started…

Fat Loss Food #1: Egg Whites

This is a favorite of many natural body builders and fitness models because it’s 100% pure protein, containing 4 grams of protein, 0 grams of carbs and fat, and only 16 total calories. Want 10 egg whites for breakfast? Sure why not, it’s only 160 calories and will fill you up. An egg white omelet with some veggies and low fat cheese makes for a great breakfast, while a few egg whites from a hardboiled egg can make for a great snack any time (add some high fiber fruit, like an apple, or blueberries for extra bonus points).

Fat Loss Food #2: Low Fat Yogurt

Low fat yogurt is a great way to get a compete protein source, a lot of calcium, and a nice tart flavor to help satisfy your cravings. There are a variety of yogurts, but I would go for those that are not too high in added sugars. For example, it’s better to get plain yogurt and add in the fruit yourself. You should also consider non-fat Greek yogurt, which contains a solid 22 grams of protein in only a 1 cup serving and a mere 120 calories.
Some studies have found that eating yogurt can help in fat loss. It may be due to the fact that calcium reduces a fat cells’ ability to store fat. Or, it may be due to the branched chain amino acids present in dairy products. Either way, low fat, or non fat yogurt deserves to be part of the Top 10 Fat Loss Foods.

Fat Loss Food #3: Low-Sodium Turkey

Turkey without the skin is among the lowest fat meats available on the market. You also don’t have to worry about cholesterol, because it has none. To cap it off, it’s also pretty easy to eat on the go. Want to eat 8 ounces of turkey breast? Why not, it’s only about 240 calories and packs a protein punch. I recommend removing the skin, which is all fat, but if you have the skin, just eat in moderation.

Fat Loss Food #4: Apple

This is a favorite of mine, because it’s easy to carry around and eat on the go, but it’s also very nutritious and high in fiber, so it helps fill you up. An apple contains 24 grams of carbs, 3 of them being from fiber, and around 80 calories in a medium sized apple. I personally like the taste of green apples the most, but the various types of apples don’t make much of a difference in terms of calorie content.

I do, however, suggest you try to get organic apples when you can. I can’t handle tasting chemicals in the skins of apples that are not organic anymore. Blueberries came very close to making it on to the list because they are so high in fiber and antioxidants, but I think an apple is just easier to eat on the go.

Fat Loss Food #5: Lettuce

While lettuce is not that high in fiber, it requires more calories for your digestive system to digest than the lettuce contains. Pretty cool, huh? This is known as a negative calorie balance.
The main reason lettuce made this list is that you can put as much lettuce as you want in a big bowl, fill it up with veggies, lean meats, maybe some beans for some starch, and you’re good to go. The other great quality of lettuce is that it takes a long time to eat, which is a good thing. It takes up to 20 minutes for our brains to sense that we are full. Ideally, the darker green the lettuce, the more antioxidants and the more nutritious.

Fat Loss Food #6: Low-Sodium Chicken/Vegetable Soup

Similar to lettuce, drinking soup at a meal can slow you down, which helps your brain register that you are full. It also helps fill you up and is very low in calories because most broth based soups are low in fat, assuming they haven’t been doused in oil.
Like lettuce, you can throw in a lot of veggies and lean meats to make it more nutritious and filling. Healthy Valley has some pretty good low sodium soups, just be careful because some soups have outrageous amounts of sodium, like over 900mg of sodium per 1 cup serving, which is 40% of the suggested daily intake of 2300mg.
Just be careful if you order soups at a restaurant they don’t have any cream added.

Fat Loss Food #7: Almonds

While very calorically dense, almonds snuck onto the list because healthy fats are great in moderation, and almonds are among the best healthy fats. An almond is technically the seed of the fruit of the almond tree and is a great source of vitamin E and manganese. While almonds are not a “complete” protein source, a quarter cup of almonds offers solid 6 grams of protein.

Some weight loss studies have shown that the calories from nuts like almonds don’t seem to add weight as compared to other foods with the same amount of calories. The theory is that our bodies do not absorb calories from nuts very efficiently.

Either way, be careful not to munch on almonds all day long, because calories can add up fast. Only a quarter cup of almonds contains 140 calories and 15 grams of fat, which means one cup is a solid 560 calories and 60 grams of fat! A handful (about a quarter cup), on the other hand, makes for a great snack.

Fat Loss Food #8: Oatmeal

I love oatmeal because it’s filling, but doesn’t provide many calories. My favorite oatmeal is Kashi Go Lean vanilla, which only has 160 calories per serving, but you’ll be amazed at how much it fills you up because it has 6 grams of fiber. For you hardcore types, McCann’s Steel Oats and Traditional Quaker Oats have almost no sugar, but provide natural carbohydrates that will help fuel your workouts, without spiking your insulin levels. One more thing, if eating enough protein at breakfast is a problem area for you, then consider mixing in some whey protein, use skim milk instead of water, or a cup of egg whites.

Fat Loss Food #9: Low-Sodium Tuna

There’s a joke that many natural bodybuilders smell like tuna fish, because they are always eating cans of tuna all day long. The tuna you get at the Deli that’s filled with mayo does NOT count. In fact, mayo is a fat loss disaster, because it’s so calorically dense. I chose tuna because it’s easy to carry around for a high protein snack on the go. Of course, a tuna steak, and most fish for the matter are great sources of protein and healthy fats as well.

Fat Loss Food #10 Broccoli

I never used to eat broccoli as a kid, but fortunately I started eating broccoli after college and I developed a taste for it (as long as it’s steamed, I can’t stand raw broccoli!). Feel free to add it to your salads, or as a side with your lean meat, but you can’t go wrong with broccoli. Well, actually, let me clarify that.

If you smother it with sodium/sugar filled teriyaki sauce and stir fry it, broccoli can lose its appeal. Sautéed broccoli is still a heck of a lot healthier than French fries, but steamed is ideal. In general, vegetables are phenomenal fat loss foods and more veggies could have easily made it on this fat loss list.
As you probably started to notice, you can mix and match these 10 fat loss foods to create a number of different healthy, low calorie, nutritious snacks and meals to help you reach your fitness goals.

If you think I should have included something that didn’t make the list, or you have anything to add, leave a comment!

Here Are Some Quick Weight Loss Tips to Help You Get Into Your Dream Body

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If you have been looking for some great and quick weight loss tips that are going to help you reach your weight loss goal, then I'm happy you found this article. These tips will without a doubt work for you, the only issue is that you are going to need to put in the hard work and effort to make them work. The first tip I have to help you lose weight fast is be prepared to wait for long term results to happen.

What I mean by this is that the people who give up on most of their weight loss programs do this because of the fact that they don't see fast results which is what they expected. Having high expectations is without a doubt one of the biggest reasons for why people give up so soon in their diets and exercise programs.

To meet these high expectations that they have, many people also resort to using diet supplements and pills that do more harm than good to their bodies, and they definitely don't give them the results that they wanted in concern to them losing weight. Many people also get on crash diets that have them starving themselves to lose weight, and this is no way to get the job done.

What you need to understand is that a lot of quick weight loss methods could actually screw up your metabolism, and this could result in you getting all the weight that you have lost back with interest. You need to try and find a good weight loss plan that is healthy and it should be one that you can depend on to help you lose weight whenever you need to.

To be honest, what you need to stop being so focused on trying lose weight fast and be more focused on losing weight in a gradual manner so that it is safe. The second tip to help you lose weight quick is you need to establish and set a realistic weight loss goal for yourself. You are without a doubt going to face a lot of obstacles and challenges to lose weight, but the important thing is that you stay motivated and determined.

If you have established and unrealistic weight loss goal for yourself then you just might end up giving up, so what you should be aiming for is you should try and lose 2 to 4 pounds a month. What you also need to be doing is making sure that you are changing your eating habits and start eating healthier meals in smaller portions.

Get more focused on doing exercises more often, and of course for you to stay determined and motivated you should be taking advantage of your friends or personal trainers to help you. Personal trainers are a phenomenal resource to help yourself lose weight fast and safely, but the only problem is that the best ones aren't cheap but they are definitely worth it for the results they provide.

Aside from personal trainers I also recommend you get well-known books on weight loss and other DVDs to help you reach your goal. This is how I started out and it would be a great start for you as well.

Fast Weight Loss Strategies - Drop 10, 15, 25 Pounds Or More and Never Gain it Back!

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Applying the right principles guarantee dropping 10, 15 or even 25 pounds and above! How easy is it to lose so much weight that takes little time to add up? Controlling leptin is one powerful way to lose weight. Leptin is a regulatory hormone that controls the amount of fat in the body. What you may not realize is that there are many factors that result to weight gain. Inevitable health risks are also associated with weight gain.

So many factors you think would enable you lose weight are actually the same factors that make it difficult to lose weight. For instance most people go on a diet and they don't stick to it because its too strict or they practically starve themselves and their weight loss just stops so they get frustrated and quit.

But yet they want to lose weight and lose 10-20 pounds in weeks and never gain it back.

That kind of dieting puts an enormous amount of stress on your body. And... because of the restriction in calories and the fact that your body knows when you've lost some weight, your body forces you to get more calories to gain back and bring you back to what it thinks is "normal."

Usually, this leads to binge eating behavior and gaining back more weight.

Most people want a "Magic Pill" and they are willing to try anything to get it. Unfortunately, after each diet, they end up gaining back more weight than they started with. It ends up becoming a vicious cycle.

The desire for the "magic pill" motivates them to look for even more drastic measures to take!

Even worse is the fact that many of these people have abused their bodies with substances that end up getting banned!

What is being said is that factually losing 20-50 pounds in one or two months is not as easy as it sounds,to really lose weight you need to follow a strict weight loss program that would guide you day by day until your goal has been achieve.

Fast Weight Loss Tips !

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Unfortunately for most of us, losing weight is a lot harder than it looks on an infomercial or website; it actually takes many changes in thinking and lifestyle to accomplish. You need commitment and good information to follow. Learn what changes need to be made in your life, and finally shed those unwanted pounds by reading the following article.

1. Get yourself motivated. You cannot simply list "lose weight" on your list of things to do today and half-heartedly expect it to happen. Nor can you skip a few rounds of dessert and magically shrink down to size; you must recognize all of the reasons you need to lose weight, such as being heart-healthy, more attractive and physically capable in life, and let all of those things light a serious fire under you. You've got to really want this!

2. Find a good plan. Most people who successfully lose weight have adopted some plan to follow, be it eating or exercise or both. Scour the internet, talk to your physician or pick brains at the gym to find what plan will work best for your needs and lifestyle. You need to immerse yourself completely in this new plan for it to work, so make sure it's quite doable for you.

3. Set realistic goals. The last thing you need to do while taking on such an important task as getting to a healthy weight is discourage yourself; many people find themselves ready to give up because they did not reach lofty goals. Aim for modest goals, especially in the beginning, and keep your target weight loss per week very healthy and attainable.

4. Don't deprive yourself completely, just be more moderate. Within reason, it's okay to still enjoy the foods you love and the television shows you can't live without. However, overindulging on either will be too counterproductive to your weight loss initiative, so be reasonable! Serve yourself moderate portions of good food, allow yourself small indulgences occasionally and, although it's okay to enjoy relaxing with the TV, don't make a prolonged habit out of it.

5. Reward yourself, just not with food. People tend to eat emotionally, and since that may be one of the reasons you are overweight to begin with, try not to resume that habit. Instead, pat yourself on the back with a new outfit or home entertainment equipment or maybe a weekend getaway. Relish in your accomplishment, and let it push you forward to the next goal!

6. Make it a lifestyle, not just a temporary program. If you gradually return to your old ways, there is no doubt that you will gradually return to your old weight! Learn to avoid this very common mistake by incorporating the healthy and wise elements of your weight loss program into everyday life. Keep portions moderate, count calories and stay physically active. Doing this should keep you at your goal weight, smiling and full of energy!

How to evaluate a weight loss program

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There are so many weight loss programs available and choosing the right one for you takes a lot of research. Don't be fooled by gimmicks or promises of "easy" or "fast" weight loss. When it comes to losing weight, you need to know that it is going to take work on your part. There are no "magic" weight loss pills and accepting that fact will help you in choosing the right plan for you.

Know your goal.

Do you need to lose 5 to 10 pounds that you gained over the holidays or is your desired weight loss in the higher range? Knowing what you need to do will be helpful in determining what kind of weight loss program will work best for you.

Willpower.

Are you the kind of person who needs a lot of support or are you the type that can keep focused without support of a trained weight loss counselor? Weight loss means sticking to a program and sometimes this is not easy. Some people need the reassurance of being a part of a weight loss program where they can get inspired by others and encouraged by being part of a support group.

Education.

Many of us never learned how to eat healthy. A plan that teaches you about nutrition and gives you easy to follow eating plans is something to look for. A plan that advises you to simply eat one healthy meal a day and drink two meal replacement shakes is not teaching you anything for life-long healthy eating.

What to eat.

Some weight loss programs require you to eat "their" food. This can work for some who are not used to eating healthy and portioning their servings. They may not know where to start when it comes to changing their eating habits. It is easier to have frozen or pre-packaged meals for them to achieve their weight loss goals. For others, making their own meals is not a problem; they just need guidelines of what is okay to eat and how much to eat.

Costs.

Some weight loss programs appear to charge you to lose weight. See what exactly is included before you sign up. What kind of support are you going to receive? Is the price of special food included or is that a separate charge? A weight loss program that only offers a membership fee but provides plenty of guidelines on what, when and how to eat may be a better value.

When it comes to choosing a weight loss program, you need to read through all the descriptions of the plan. Recognize and be honest about your past weight loss successes or failures. You should know what hasn't worked for you in the past. Find a plan that is well-suited for you by following all these tips to what to look for in choosing a weight loss plan.

How to go about weight loss in a sensible way

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When you’re desperate to lose weight it can be tempting to aim for rapid weight loss, but the trouble with that is you sometimes end up taking rather dangerous measures to achieve the results you’re after. Rather than going about weight loss sensibly you might go on a crash diet or start taking pills to kick-start your weight loss, although this won’t help you with your weight in the long run. You therefore have to find a way to lose weight which you can do without jeopardising your health.

Ultimately, this means you have to reduce your calorie intake so it is lower than your calorie expenditure, while making sure that you don’t cut calories too much. Realistically, you should be aiming to lose a pound or two each week, which requires you to build up a calorie deficit of 3,500. Thus, if you reduce your calorie intake by 500 calories each day you should find you have lost a pound at the end of the week and if you combine a lower calorie diet with regular exercise you may even be able to increase this amount.

To reduce your calorie intake you have to focus on changing what you eat and how much you eat, but you have to think about the future – not just the present – so that you adopt habits which you can follow after you have reached your goal weight. There isn’t much point following the cabbage soup for a couple of weeks just so you can shed 20 pounds or so, when as soon as you come of the diet you return to your usual eating habits and regain all the weight you lost.

Thus, you have to get used to calorie counting and making healthier choices at meal times. You need to increase the amount of fruit and vegetables you eat and to get more complex carbohydrates and protein into your diet, while reducing the amount of junk food you eat. As well as making healthier food choices you also have to think about how much you eat, as reducing the quantity of food you put on to your plate can reduce your calorie intake significantly, as can eating fewer snacks.

Not only should you focus on your diet, though, since regular exercise is also worth making time for if you want to lose weight in a sensible way and keep it off when you have reached your goal.

Obviously, you won’t reach your weight-loss goal overnight, but at least if you take a sensible approach you should be able to maintain a healthy weight because of the better eating and exercise habits you have learned to embrace.