Exercise is the key to helping you lose weight

Many people make the mistake of thinking that the way to lose weight is to control what they eat – if only you could avoid those damned chocolate cream cakes, everything would be alright in the world! At the same time, these people often see thinner people scoffing those same foods and get very jealous: ‘why aren’t you fat by now if you eat like that?’

The answer, of course, is exercise. Exercise is a far more potent weapon against fat than changing your diet – it literally burns it off you. If you exercise enough, you can be burning more calories than you could ever hope to consume, leaving you free to fulfil that old diet promise of eating absolutely anything you want.

Sometimes people are put off exercising, believing that they don’t have the time or the money to join the gym or take some other form of regular exercise, but in reality it’s just not true. I’m sure you walk somewhere at some point in your day – jog instead. And you could no doubt manage a few sit-ups while you’re watching the TV of an evening. If you have a dog, take it for longer walks – this has the added bonus of making your dog very happy.

You see, the best forms of exercise are the ones you can do every day, like going up stairs instead of taking the lift, or parking towards the back of the car park when you go to the supermarket. These are easy changes to make that take very little time and effort, but can begin to pay huge dividends quite quickly when it comes to your weight. Then, once you’ve made that first step towards fitness, it’s much easier to find the energy and motivation to really go for it.

weight

0

Which Weight Loss Program Is Right For You?

Your body weight is really controlled by the number of calories you eat and the number of calories you use each day through things like exercise and physical activity. This means that to lose weight, you actually need to take in fewer calories each day than you use so that there is deficit in calories consumed. There are two ways to do this - by becoming more physically active or by eating less each day. Following a weight loss program that helps you to become more physically active and also decrease the amount of calories that you eat, is the best way to achieve successful weight loss.

To lose weight and keep it off, you should be aware of the different types of programs that are available. You should also look at what makes up a good program. Knowing this information can help you select a weight loss program that will really work. 

The four types of weight loss programs include:

Do-It-Yourself Programs

1. Any effort to lose weight by yourself or with a support group either on or offline, fits in the "do-it-yourself" category. People using a do-it-yourself program rely on group support, and products such as diet books, for advice.

Non-Clinical Programs

2. These programs tend to be commercially operated, such as privately-owned, weight loss chains. They often use books and pamphlets that are prepared by healthcare providers but use counselors who are not usually trained healthcare providers. Some of these programs require participants to use the program's food or supplements.

Clinical Programs

3. This type of program is usually provided in a healthcare setting, such as a hospital, by licensed health professionals, including physicians, nurses, dietitians, and/or psychologists. In some clinical programs, a health professional works alone; in others, a group of health professionals works together to provide services to patients. These clinical programs offer services such as nutrition education, medical care, behavior change therapy, and physical activity. Clinical programs may also use other weight loss methods, such as very low calorie diets, weight loss drugs, and surgery, to treat severely overweight patients. All of these programs would be carefully supervised during implementation.

Surgery

4. Gastric bypass surgeries are combination procedures that use both restriction and malabsorption to achieve weight loss. Because it is a combination approach, it tends to be more successful for weight loss than purely restrictive surgeries. Gastric bypass surgery may be an option if you are significantly obese and have tried unsuccessfully to lose weight on diet and exercise programs and are unlikely to lose weight successfully with non-surgical methods.

If you are considering a weight-loss program and you have medical problems, or if you are severely overweight, then programs or surgery run or conducted by trained health professionals are probably your best option. These professionals are more likely to monitor you for possible side effects of weight loss and will help you to lose weight successfully and safely.

Whether you decide to use the do-it-yourself, non-clinical, or clinical approach, the program you opt for should help you lose weight and help you to keep it off by teaching you healthy eating and exercise habits that you will be able to use for years to come.

weight loss

0

Weight loss by Water info

Water: Weight Loss By Drinking Water

It's calorie-free, inexpensive and easily obtained. Most people drink when they are thirsty, but usually not enough and certainly not when trying to lose weight.

Drinking fluids, particularly, water, during exercise reduces cardiovascular stress and improves performance. After a strenuous workout, you have to replace the fluids you have lost. Otherwise, you will suffer chronic dehydration. Drink water before, during and after exercising, and remember that water reduces body temperature thus making the whole exercise process safer. It can help you exercise longer and more efficiently and this alone would be enough to help you lose weight but water does more – much more.

weight loss by water

The Liver

The function of your kidneys is to filter your blood (which is mostly water). And one of the functions of your liver is to metabolize fat. If you don't consume enough water, your kidneys can't function properly, so your liver starts to help perform kidney functions. So, if your liver is busy helping your ailing kidneys, you can't burn as much fat. Let me repeat that: No matter how much you exercise, if you don't drink enough water, your liver will not metabolize fat for you, because it is trying to help your kidneys.

Too Much Water?

Being hyper-hydrated (consuming too much water) is not in any way harmful , and actually helps your body metabolize fat. The greatest ill effect of excess water consumption is that you will visit the washroom more often. Consider it a chance to fit in a little more exercise into your daily routine.

There have been a few cases of long distance runners who have died from drinking water to toxic levels, but this is extremely rare, and their situation is very unique, so it is nothing for a normal person to worry about.

Retaining Water

You may have a medical condition that causes you to retain water, probably because of excess salt (sodium) in your system. The solution is simple: drink more water. Your body retains water for the same reason it retains fat: your body thinks that it's hard to come by. If you teach your body that food is abundant, it will stop storing it. If you teach your body that water is abundant by drinking more of it, your body will stop storing it. 

Other Benefits

The more water you drink the healthier your skin becomes, because it has to be moisturized from the inside and out It also contributes to joint lubrication, reducing the risk of injury in any activity Water is the best cure for constipation, and should be your first choice, even before increasing fiber or taking laxatives.

When you are active, you should drink even more water, especially on hot days, to replace what you lose in sweat. Do not wait until you're thirsty, because that is your body telling you that it is already under-hydrated. Try to keep yourself over-hydrated for best health.

Do Water Alternatives Work?

Juice will fill you up, and contains sugar which you should try to minimize in your diet. So, it's really not a substitute for simple, clear water. And even though coffee is made with mostly water, it does not count since it is a diuretic and actually strips water from your system. Colas are also full of that diuretic caffeine, besides their ultra-high sugar content, so soft drinks should be the first item to stop consuming if you're trying to lose weight. Replace those "alternatives" with a glass of water, and you'll feel better and start losing pounds and inches. 

Who should drink water?

All of us of course, but pregnant women, nursing mothers, people wanting to lose weight and athletes should be especially careful to drink a sufficient amount. When it is hot or humid, upping water intake is also wise.

Water can be especially helpful for people with a history of kidney stones because it dissolves calcium in the urine, reducing the risk of stone formation. Among physicians, urologists are probably most likely to extol the virtues of water. And it has been documented that drinking water mostly before 6 P.M. can reduce the likelihood of nocturnal bathroom visits.

It is interesting to note also that water helps prevent urinary tract infections, both for men and for women. Dark-colored urine often suggests you are not drinking enough water.

weight loss by water intake

0

Weight loss: Pills vs. Diet Programs

Summary:

The article talks about the necessities of weight loss as a means to attain optimum health. The article also delves into the different weight loss pills that are being marketed today. Weight loss programs are also tackled as a form of safe and proven weight control method.

Many people consider weight loss as an important goal to achieve optimum health. Both men and women are naturally conscious of how they look, including how much they weigh. Being fat or obese can be quite self-destructive, since it can affect a person's self-esteem and also his self-confidence. By knowing what to eat, and how much should be eaten, people can more or less control their weight.  Aside from limiting food intake, people should also regularly exercise and maintain a healthy, active lifestyle.

But there are people who find it hard to go to the gym or simply cannot resist eating more than they need to.  To lose weight, they often look for weight loss pills which they consider to be the sweat-free way of losing the extra pounds. These pills have become popular to weight watchers because of their convenience and perceived effectiveness. Weight loss pills are sold as over-the-counter drugs at local drugstores, health food stores, and supermarkets. Even on the Internet, a lot of these pills are being sold and ready for delivery for eager online shoppers.  However, much care must be put into the decision to use these drugs.  Many of these weight-reduction medications have not been proven safe and effective by the Food and Drug Administration. These pills actually contain different components that supposedly make a person lose weight fast.  Based on advertised claims about these drugs, weight loss pills decrease a person's appetite, blocks the absorption of dietary fat, and increase the number of calories that are burned by the body.  These pills also supposedly increase fat metabolism, reduce body fat and builds muscles, while  increasing the feelings of fullness. All these are just unsubstantiated claims and, as such, the use of the said drugs should be done only after consultation with health professionals. The use of unregulated drugs could be dangerous to one's health. 

diet supplements for weight loss

At present, the US Food and Drug Administration has a list of approved weight loss medications for adults.  One such approved drug is called Alli, a reduced-strength over-the-counter weight loss pill that works by decreasing the absorption of fat by the intestines. However, this particular medication only works with a reduced calorie, low fat diet together --- and regular exercise.

Knowing that some of these weight loss pills are still not proven safe nor effective, people should consider thinking of losing weight the natural way. Although it would be a challenge for anyone, this would be the safest and healthiest way to lose weight. 

There are actually several safe and proven weight loss programs that have been designed for people who desperately need to shed off extra pounds.  These diet-based programs cater to different types of individuals who have certain preferences when it comes to their choice of diet and lifestyle. These weight loss programs take time to work and anyone who wants to try them out should have the mental toughness, determined effort, and close family support needed to see through the program. Going on a diet is like reversing or removing lifetime habits of eating and lack of exercise. Weight loss programs such as the Atkins Diet, Weight Watchers, the Scarsdale Diet, the Zone Diet, and the Anne Collins Diet promises weight loss for people who follow the requirements and recommendations set forth in these specially designed regimen. These diet programs, however, all share the same thing:  the weight watcher must engage in physical exercises. All these programs have different eating plans to range from low-carbohydrate intake to no-meat plans.  Of course, these diet plans have been designed to meet the varied needs and preferences of weight watchers.  

When one is really willing to lose some weight, following these weight loss programs would surely be  much easier.  People can surely lose weight without the dangers of risking one's health by taking dangerous weight loss pills that might not be even be effective at all. By having an optimistic and sensible approach to weight loss, people can lose weight in a healthy way.

weight loss programs

0

Weight Loss and Healthy Chocolate

When I talk to people about the weight control benefits of chocolate, the first thing I often hear is, "Are you crazy? You CAN'T lose weight with chocolate!" Before I did all my research on chocolate I might have agreed with them. With the right type of chocolate - unprocessed, dark cocoa - anyone can definitely can lose weight, keep it off and even improve other areas of their health. 

Dozens of academic studies have concluded that cocoa and dark chocolate-based foods can decrease the risk of cardiovascular disease, improve insulin sensitivity and other diabetic symptoms, relieve inflammation, fight depression, increase energy, improve breathing and even decrease your appetite.

Various studies suggest that dieting in general actually leads to INCREASED WEIGHT gain and other health problems over the long run.

Weight Loss and Healthy Chocolate

I've listed only a few of the benefits of dark, unprocessed chocolate, given by Dr. Stephen Warren, M. D. from his research:

1. Dark Chocolate is loaded with key neurotransmitters like tryptophan, serotonin and dopamine. Often, eating is an emotional experience associated with depression or boredom. Unfortunately the more you eat, the more depressed you become. These nutrient chemicals in cocoa can lower the risk of depression, as well as suppress one's appetite and block the pathway that leads to food cravings. Additionally, phenylethylamine (PEA) improves mood, which in turn decreases food cravings. Food addiction is like drug addiction; consequently, cocoa can minimize food cravings and addictions by delivering the right chemicals.
2. Fiber in cocoa is linked to decreased weight. Fiber helps block some fat absorption as well as a feeling of fullness.
3. Cocoa's flavonoid content can relieve inflammation. Chronic inflammation is associated with low leptin levels, which increases appetite. In addition, cortisol levels increase with elevated inflammatory chemicals that start to break down muscles, deposit fat in cells and fuel the appetite.
4. Cocoa also contains anandamide, often called the "bliss chemical," because of its involvement in the generation of motivation and pleasure. Like PEA, it greatly influences mood.
5. Cocoa's various vitamins and minerals provide essential nutrients that boost energy levels and aid in recovery from exercise.
6. Research shows that dark chocolate and cocoa-based foods help stabilize blood sugar levels. They also increase insulin sensitivity and proper glucose metabolism, meaning if the sugar in your blood is being utilized properly, it doesn't convert into fat.
7. Numerous studies show that dark chocolate can improve heart health. A recent Dutch study found that elderly men who regularly consumed chocolate had less cardiovascular-related and overall deaths than their non-chocolate counterparts.
8. Though it may seem a contradiction, consumption of dark chocolate can decrease your desire to eat more sweets, which in turn lowers your overall appetite. An added benefit is that energy and blood sugar levels are improved with less snacking and fewer sweets.
9. Some researchers suggest that bacteria in your stomach may play a role in obesity. For centuries, cocoa has been used as an antibacterial agent.
10. Chocolate is a histamine blocker, helping decrease stomach acid and possibly improving digestion.
11. Theobromine, found in abundance in cocoa, is associated with weight loss and increased energy.
12. Studies show that individuals who consume dark chocolate and cocoa-based foods tend to lose weight and have increased energy.

Not All Chocolate is Healthy

It's important to note that, when it comes to conferring weight loss benefits, dark chocolate reigns supreme. To benefit from antioxidant properties and cocoa's polyphenols, stick with products that are 60 percent cocoa and avoid alkalinization or Dutch process chocolate. 

Although it may seem counterintuitive, eating dark chocolate can actually help us achieve our weight loss goals. 

(Always consult with your physician when starting a new weight loss program. Information contained herein is not to be taken as medical advice. No therapeutic or medical claims are either implied or made.)

weight loss

0

Burn Body Fat And Lose Weight 24 Hrs A Day – Lose Fat Even When Sleeping

Burn body fat 24 hrs a day is simple. Yes, I said simple but I did not say it is easy. That is because you must have a firm commitment and mental discipline to do it. However, it will get easier and easier when you adapt to your new lifestyle and when your lose fat goal is achieved.

So how do you burn fat 24 hrs a day? 

burn body fat

Here are some simple steps to lose fat 24 hrs a day.

• Build muscles. Muscles are active cells and they are great calorie burners. The more muscles you pack on, the more body fat you will burn because the calories you have eaten will be burned for energy by your muscles.

• Do your cardio exercises in the morning before breakfast. Make sure that your cardio exercises raise your heart rate sufficiently to burn more fat. The exercises must be intensive and will leave you puffing, panting and sweating. This is to make sure that you will continue to burn calories hours after you stopped your cardio exercises. 

Do your cardio exercise 5-6 days a week. On top of that, because your carbohydrate store is low in the morning, your body will burn more body fat to fuel your cardio exercises.

• Eat 5-6 times a day with about 3 hrs intervals. Make the meals small consisting protein and complex carbohydrate. Complex carbs are carbs that are more difficult to digest so that they do not spike insulin quickly to be converted into body fat. So instead of eating white rice, eat brown rice. Instead of having white bread, substitute it with brown bread instead. Have plenty of fresh leafy fibrous vegetables. 

The frequency of meals will tell your body that there is plenty of food and so your body need not store body fat for emergencies. On top of that, your digestive system will be constantly working to digest the food and so that means burning of calories.

• Do weight training 3 times a week with rest days in between. Do your weight workout in the evenings so that you will continue to burn fat. Workout with compound exercises such as bench presses, squats, lunges, dead lifts etc to activate more muscle fibers and so that these large muscles will carry on burning calories for many more hours into the night.

• Take slow release protein supplement before bed such as casein protein. This is to feed your body throughout the night and help your muscles to recover from the day’s activities and at the same because casein protein is slow to digest so will not turn to fat easily and thus your body will continue burning calories even when you are asleep.

So with a combination of all these activities, you will be burning body fat almost 24 hrs a day. Simple? Great. Let’s start to lose weight by burning body fat round the clock now.

personal trainer certification

0

Are You Really Overweight?

If you are overweight, you know it by how you feel, how your clothes fit or how you look.  But, by how much are you really overweight? And how much weight do you need to lose? One measure of how much you should weight is by determining your Body Mass Index, BMI. This index gives you the relationship of your weight to your height. Here is the formula:

Your BMI = [(yourWeight)/(your Height x your Height)] x 705 

If you weight 143 lbs and are 64 in tall, then

your BMI = [(143) / (64 x 64)] x 705 = 26.2.  Based on the chart below a BMI of 26.2 is overweight.

• underweight, BMI = 18.5 
• normal weight BMI = 18.5 - 24.9 
• overweight BMI = 25 - 29.9 
• slight obesity BMI = 30 - 34.9 
• obese BMI = 35 - 39.9 
• excess obese = BMI = greater than 40

If we consider the normal BMI number to be 21.5 then you can compute approximately how much weight you should lose using the same BMI formula but by changing things around in the formula,

(your ideal Weight) = [(normal BMI / 705) x (your Height x your Height)]

For the example above if you have a BMI = 26.2 and the normal BMI number = 21.5, then,

(your ideal Weight) = [(21.5/705) x (64 x 64)] = 124.91

 you should weight 124.91 lbs. That means you need to lose (143 -124.9) lbs = 18.1 lbs.

Try to get your BMI below 25. Under this number, you can expect to have good heath if you are eating the right kinds of food and exercising regularly. If your BMI is greater than 28, you are more likely to have cardiovascular diseases, diabetes, and many other diseases related to a toxic colon.

Keep track of your waistline. Your waistline, if you are a man, should be less than 35 ". For women it should be less than 30". As your waistline get larger you become more susceptible to diseases. Of course, waistlines are going to vary because people have different shapes. But you know if your waistline to big for your shape.

Now you should know how much weight you need to lose. Beside your waistline, you should also measure bust/chest, hips, and thighs.. This gives you an indication how your body is changing. As you lose fat you may not lose weight for a while. Your body will become toned as you exercise. The weight scale does not always tell you that your body is changing and losing weight.

weight loss

0

How To Change Your Eating Habits To Lose 10 Pounds

How To Change Your Eating Habits To Lose 10 Pounds

Yоu lооk іn thе mirror аnd don’t hаvе а problem wіth уоur appearance, еxсерt fоr slight chubbiness. Standing оn thе scale proves уоur guess: you’ve gained 10 extra pounds. 

Mауbе you’ve heard stories аbоut men аnd women who’ve lost mаnу pounds іn оnlу а fеw days. Whіlе а fеw people mау hаvе quickly lost weight, thеу рrоbаblу wеnt thrоugh tough times. Mоѕt quick weight loss methods demand thаt уоu follow extreme diets, whісh you’ll еnd uр hating аnd quitting. 

On thе оthеr hand, уоu саn avoid quitting уоur diet bу nоt gоіng оn а restrictive diet. Instead, change уоur eating habits fоr good. Yоu mау lose weight slower wіth thіѕ method, but уоu won’t suffer hardship. 

Hоw саn уоu put thе slow weight loss method tо work fоr you? First, уоu соuld write оut аll foods thаt уоu eat ѕіnсе thеу mаkе weight gain possible. Don’t јuѕt jot dоwn desserts, lіkе sweet potato pie аnd ice cream sundaes. Instead, tаkе note оf everything, including thе glazed donut thаt уоu grab оn thе wау tо work оr late night snacking. Bу ѕееіng уоur complete eating habits, уоu саn mаkе bеttеr choices аnd changes. 

Let’s ѕау уоu record уоur eating habits аnd find thаt уоu snack tоо often: уоu асtuаllу hаvе mini-meals bеfоrе аnd аftеr lunch. Aѕk yourself, “Am I rеаllу hungry аt thеѕе times, оr dо I eat fоr thе sake оf eating?” Pеrhарѕ thаt bowl оf sugary cereal іn thе morning leaves уоu empty оn energy bу 10 a.m. Sіnсе уоu can’t hаvе lunch, уоu hаvе а family size bag оf corn chips. Hеrе thе solution саn bе tо switch tо а hearty, whole-grain, аnd sugar-free cereal ѕо уоu gеt energy thаt lasts longer. 

Anоthеr aspect оf thе slower weight loss method concerns listening tо cues frоm уоur body. Cues аrе signs thаt tеll уоu thаt уоu nееd tо eat mоrе оr thаt уоu ѕhоuld stop eating, but cues саn bе tricky. Mоѕt оf uѕ can’t interpret thеѕе cues wіthоut letting аt lеаѕt 15 minutes pass, ѕіnсе human bodies tаkе thіѕ amount оf time tо absorb food. 

Fоr instance, you’ve eaten twо servings оf meat loaf аnd а slice оf chocolate cake. Nоw уоur stomach growls, аѕkіng fоr mоrе food, уеt уоu wait 15 minutes bеfоrе putting аnоthеr morsel іn уоur mouth. Whіlе уоu wait, уоu read а novel- 15 minutes pass аnd уоu discover you’re full. 

Onе additional technique fоr thе slower weight loss method involves enjoying еvеrу bite оf food, frоm thе moment thе food enters уоur mouth. Yоu taste thе tangy lemon zest іn thе Romaine salad оr thе creaminess оf cheddar cheese оn уоur macaroni. Bу savoring whаt уоu eat, уоu learn tо аррrесіаtе food. And уоu develop self-control bу finding satisfaction іn eating moderately. 

Yоu саn ѕее whу changing уоur eating habits mаkеѕ losing 10 pounds easier— уоu don’t uѕе аnу drastic measures. Instead, уоu focus оn long-term choices thаt fit уоur lifestyle. Bу fоllоwіng thеѕе tips, уоu саn change уоur eating habits tо lose 10 pounds аnd kеер thе extra weight gоnе forever.

weightloss

0

Easy Weight Loss With Healthier Meals

Meals at home and with family do not have to be fat-laden affairs. Nor do they have to be boring, tasteless times of celery mashing around the table. A few subtle adjustments in your food choices will make a big difference on the scales.

Think Lean Meat

Don't give up meat, just make smarter choices in buying it. Meat is much leaner today than it has been due to trimming efforts on the part of meatpackers. Beef labeled as "loin", "round" and "extra lean" are your best choices.

According to The Wisconsin Beef Council, cuts like top round, tenderloin or sirloin qualify as lean, healthy selections.

Roasting, baking, grilling, braising and broiling are healthy meat-cooking methods. Use non-stick pans and choose cooking sprays over oil or butter during preparation. Another way to reduce fat is to strain cooked ground beef and rinse it with hot water. Drain it well before you continue the recipe.

Lean Chicken Choices

When we think lean we often look to chicken. Be smart. Many of us turn a potentially diet-friendly staple into something considerably less than healthy. Say no to fried patties,

chicken fingers, nuggets and franks. Switch to broiling, roasting, baking or steaming fresh chicken. Use a non-stick pan with cooking spray, broth or wine.

Keep in mind that poultry dark meat contains about twice as much fat as white meat. Also, the skin is full of fat. You can remove the skin before cooking or choose skinless varieties. Simply make a rule or take off the skin before you eat it.

Lean Turkey Is A Smart Choice

If you're preparing a turkey, why not cook the stuffing separately? You will reduce its fat content by preventing the turkey fat from soaking into the dressing. Try to use less butter or margarine when preparing the stuffing. Don't forget to skim the fat off of the gravy with a gravy separator or by

refrigerating it. Leave the drumsticks for the kids. As with chicken, choose light meat over dark and you'll save quite a few calories.

Steam It Green

Serve steamed vegetables instead of heavy casseroles or cheese-based dishes. Steaming or microwaving veggies means you don't have to add any fat during preparation; choose lemon juice, herbs, or vinegar over margarine. Use herbs and spices or imitation butter sprinkles as seasoning instead of butter, oil or cheese. If steamed vegetables don't suit your taste buds, reduce the amount of oil you use if you sauté them. Broth or flavored vinegar makes a great substitute for oil.

Grains Are Great

Whenever you have the chance, choose whole grains as your bread choice. For example, you could choose whole grain breading for stuffing preparation, whole grain dinner rolls, whole wheat bread for sandwiches, and wild rice instead of white.

All types of white bread are high in refined sugar and pack in more calories than grains. These refined sugars are some of the "bad carbs" we hear so much about these days. If you still crave white bread occasionally, choose a "lite" or diet version, which will save you a few calories.

weight loss hypnosis

0