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Top 10 Holiday Weight Loss Tips

Friday, May 15th, 2009

Ahh… These are the days of festivities, joy, pleasure and plenty of eating and drinking. Nothing like the holidays! BUT it comes at a price. If you’re not careful about your nutritional intake you might end up with extra unneeded weight.

This article will list important do able holiday weight loss tips and supplements that help with weight loss.

1. Take Charge

The first step to weight loss is setting a realistic goal. By using a BMI chart and consulting with your health-care provider, you can determine what a healthy weight is for you. If you plan to lose more than 15 to 20 pounds, have any health problems, or take medication on a regular basis, a doctor should evaluate you before you begin a weight loss program.

2. Are you overweight?

Overweight refers to an excess of body weight, but not necessarily body fat. Obesity means an excessively high proportion of body fat. Health professionals use a measurement called body mass index (BMI) to classify an adult’s weight as healthy, overweight, or obese. BMI describes body weight relative to height and is correlated with total body fat content in most adults.

To get your approximate BMI, multiply your weight in pounds by 703, then divide the result by your height in inches, and divide that result by your height in inches a second time. (Or you can use the interactive BMI calculator at www.nhlbisupport.com/bmi/bmicalc.htm.)

A BMI from 18.5 up to 25 is considered in the healthy range, from 25 up to 30 is overweight and 30 or higher is obese. Generally, the higher a person’s BMI, the greater the risk for health problems, according to the National Heart, Lung and Blood Institute (NHLBI). However, there are some exceptions. For example, very muscular people, like body builders, may have a BMI greater than 25 or even 30, but this reflects increased muscle rather than fat. In addition to a high BMI, having excess abdominal body fat is a health risk. Men with a waist of more than 40 inches around and women with a waist of 35 inches or more are at risk for health problems.

3. Change eating habits

Dieting may conjure up visions of eating lettuce and sprouts–but you can enjoy all foods as part of a healthy diet as long as you don’t overdo it on fat (especially saturated fat), protein, sugars, and alcohol. To be successful at losing weight, you need to change your lifestyle–not just go on a diet, experts say.

Limit portion sizes, especially of foods high in calories, such as cookies, cakes and other sweets; french fries; and fats, oils and spreads. Reducing dietary fat alone–without reducing calories–will not produce weight loss, according to the NHLBI’s guidelines on treating overweight and obesity in adults. Eat less and move more. Your body needs to burn more calories than you take in.

4. Increase physical activity

Most health experts recommend a combination of a reduced-calorie diet and increased physical activity for weight loss. Most adults should get at least 30 minutes and children should get 60 minutes of moderate physical activity on most, and preferably all, days of the week. Exercise does not have to be strenuous to be beneficial and some studies show that short sessions of exercise several times a day are just as effective at burning calories and improving health as one long session.

5. De-stress yourself

The holiday season can be stressful and in some individuals this may lead to overeating due to stress further leading to increase in weight. If you identify yourself as one these people and feel the need to eat in between meals then at least eat healthy instead of munching on chips and cookies etc try veggies and fruits.

6. Don’t skip meals

Otherwise it will encourage you to over eat at the next meal. If you have to snack in between meals try snacking on fruits and veggies.

7. Food Allergies

Make note of foods you are allergic to. Food allergies disrupt metabolism and thus hinder weight loss.

8. Crash Diets

Avoid them. They are mostly self-defeating and serve only as a temporary band-Aid solution.

9. Drink plenty of water

To flush out the toxins from your body.

10. Tips for Eating Out

Choose foods that are steamed, broiled, baked, roasted, poached or stir-fried.

Share food, such as a main dish or dessert, with your dining partner.

Take part of the food home with you, and refrigerate immediately. You may want to ask for a take-home container when the meal arrives. Spoon half the meal into it, so you’re more likely to eat only what’s left on your plate.

Request your meal to be served without gravy, sauces, butter or margarine.

Ask for salad dressing on the side, and use only small amounts of full-fat dressings.

No Laughing matter

We’re putting on the pounds at an alarmingly rapid rate. And we’re sacrificing our health for the sake of super size portions, biggie drinks, and two-for-one value meals, obesity researchers say.

More than 60 percent of U.S. adults are either overweight or obese, according to the Centers for Disease Control and Prevention (CDC). While the number of overweight people has been slowly climbing since the 1980s, the number of obese adults has nearly doubled since then.

Besides the above weight loss tips certain supplements may also help in weight loss. Some of these supplements are listed below.

1. GREEN TEA (Popular for weight loss, also a powerful antioxidant)

2. Garcinia Combogia

3. Chromium Picolinate

4. Flaxseed Oil

5. Lecithin

6. L-Carnitine

7. Fennel

8. Fenugreek

(c)Mayur Vibhakar – All rights reserved.
http://www.innervibrance.com

Mayur Vibhakar is a health professional and editor of
innervibrance.com, a site dedicated to achieving optimal
health through natural means. Subscribe to the informative
health articles and receive health improving tips, natural product reviews and relevant health information.

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[tags]green tea benefits, greentea, weight loss tips, garcinia, flaxseed oil, overweight[/tags]

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Ten Quick Weight Loss Tips – And a Bonus

Saturday, April 25th, 2009

Do low carb diets work?

Low carbohydrate diets have become popular in recent years, originally promoted by Dr Atkins. However, studies have shown that these only work well for about 6 months. After this time, other weight loss methods start to produce equal or better results.

Dr Atkins followed the diet he promoted for most of his life, and when he died, he had serious health problems (he weighed 258 pounds – 18 stone 6lb – at his death and had a history of heart disease). You can read the full story on this here: http://www.cnn.com/2004/HEALTH/02/10/atkins.widow.ap/ . Clearly, it didnt work for him.

How to lose weight without risking your health

One of the major drawbacks of the low-carb diet system is the eat as much fat as you like philosophy that seems to come along with it. As you know, diets that are high in fat lead to clogged arteries, heart disease, obesity… And reducing carbohydrate intake does not stop these effects. Not something I want to risk, anyway.

The energy content of your food can be measured in several ways. The traditional way is with calories, and now we see the same information printed on packets in kilojoules. But regardless of the measuring system used, the fact remains that your weight goes up or down according to the difference between the amount of energy you consume (in your food) and the amount you use (in your day to day life, and with exercise).

Weight for weight, fat contains three times as much energy as protein or carbohydrate. This means that by reducing your fat intake, you automatically reduce the amount of energy you are taking in, so that you can start to lose weight.

Ten easy ways to reduce dietary fat

* Eat as much fruit, salad and vegetables as you like
* Do not put butter on your potatoes, vegetables or bread
* Choose low fat cheese or cottage cheese instead of standard cheese
* Do not eat fried food
* Substitute fruit for snacks like crisps or biscuits
* If you are still hungry after eating your main course, have a piece of fruit or some fresh fruit cut up with low fat yoghurt poured over.
* Remove skin from chicken.
* Cut down red meat and substitute chicken or turkey
* Trim fat from meat you eat
* Substitute low fat dressings or lemon juice for mayonnaise

And a bonus: how to use up your energy intake more quickly

You may know people who seem to be able to eat anything they like, and stay as thin as a beanpole. Others say that no matter if they just look at a cream cake, they put on weight. Why is this?

Not everybody burns food at the same rate, it all depends on your metabolic rate. The ones who stay stick-thin have a higher metabolic rate (they burn their food faster) than the ones who seem to get fat just by looking at fattening foods.

What not many people know is that you can CHANGE your metabolic rate. You can turn up the furnace so that you burn calories faster – and lose weight faster.

How do you do this? By taking regular exercise.

It was once thought that exercise could not help with weight loss, because your appetite would increase to use up the calories you burned while exercising. But studies have shown that exercise actually speeds up the rate at which you burn food. So regular exercise is like a magic button, helping you lose weight more quickly.

For this to work, the key is regularity. You need to do about 45 minutes of exercise every 2-3 days (the rise in metabolism starts to drop after about 72 hours). The exercise should be vigorous enough to raise your heart rate – say, a brisk walk (outside or on a treadmill). If you can, get yourself a portable heart rate monitor and use it, so that you can see that you are walking fast enough (and not too fast – no need to risk a heart attack).

When you get back from your walk, resist the temptation to fill up with fatty foods (yes, I know the cream cake is tempting, but if you want to lose weight…).

So there you are. Ten quick weight loss tips, and a bonus. I have lost a couple of stones in this way, at the right speed (do it too fast, it tends to go straight back on again). Put these tips to the test for a month, and I know you will start to see results, as well. And yet another bonus: you will feel healthier, more energetic, and generally better all round.

Frann Leach is the webmaster of http://www.the-health-site.com and lives in Edinburgh, Scotland. More articles on fitness and weight loss: http://www.the-health-site.com/fitness-and-weight-loss

[tags]weight loss tips,easy weight loss,quick weight loss,raise metabolic rate[/tags]

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10 Easy Weight Loss Tips

Wednesday, April 22nd, 2009

1. Stop Drinking Soft Drinks

Each soft drink is 150 empty calories. Replacing just one soft drink per day with water will result in losing 16 lbs per year.

2. Keep Yourself Busy

When there is nothing to do, we reach for the food out of boredom. Staying busy with other activities will help to keep your mind off food.

3. Get Rid Of Tempting Foods

We all have foods that we can’t resist. Knowing that, it’s best to not have those foods around the house. Out of sight, out of mind.

4. Watch Your Portions

How much you eat is just as important as what you eat. If an average person starts eating just 10% less, he will lose about 20 lbs per year without changing his diet.

5. Think Of Calories In Terms Of Exercise

You have to do the whole hour of aerobics to burn off the 500 calories contained in a big piece of cheesecake. What is easier for you: exercising for 1 hour or not eating the cheesecake?

6. Take A Pause

Next time when you are about to eat something you shouldn’t, pause for a couple of seconds and ask yourself -”Is It Worth It?” If the answer is “Yes”, go ahead and indulge. If the answer is “No”, step back and congratulate yourself for taking that pause.

7. Eat Slowly

It takes our brain about 20 minutes to realize that we are full. When you eat too fast, there is not enough time for the “full” feeling to register, so you’d end up literally stuffing yourself with food.

8. Don’t Skip Meals

When you skip a meal, you get way too hungry. When you are too hungry, you won’t be able to control yourself at the next meal. As a result, you’ll end up eating more than 2 meals worth of calories.

9. Plan Your Meals

Try to plan your meals in advance. Not knowing what you are going to eat will send you right to the fast food joint.

10. Do Everyday Physical Activities

Take the stairs instead of taking the elevator. Park your car at the far end of the parking lot. All those activities add up. Walking briskly for 15 minutes per day will help you lose an extra 10 lbs per year.

Melanie Mendelson’s website “Daily Weight Loss Tips” is updated every day with new free diet tips and ideas! Visit http://www.DailyWeightLossTips.com

[tags]weight loss, diet, dieting, fitness, nutrition, lose weight, losing weight, weight loss tips[/tags]

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Weight Loss Tips – Choosing the Best for You

Friday, April 10th, 2009

How do you know which weight loss tips are going to be
effective for your body type? Everyone has their own ideas
when it comes to weight loss and dieting. Dieting tips such
as portioning what you eat, not eating late at night, carb
counting and more. All of these tips are good ideas, but
some may work differently on different people. Some people
have a high metabolism and some have low ones. Diets should
be chosen based on personal needs and certain circumstances
might be present to send you away from one diet to another.

How do you know where to begin? There are many different
ways to lose weight. Weight loss programs are one of the
most used ways. The first one that comes to mind is LA
Weight loss. Programs such as these combine dieting and
exercise with motivation from professional trainers. Jenny
Craig is another popular weight loss program, which allows
you starter food and teaches you better ways to eat, along
with ways to manage your cravings and other problems of dieting.

For those that need third party involvement to help lose
weight, the weight loss tips and structure provided by
weight loss programs seems to work well. Many of these
programs include evaluation of metabolism, activity and
personality types to assure you’re on the right track.
There are several weight loss programs available, so do
your research before you begin.

Another popular method is weight loss supplements use to
help boost energy and curb cravings. There are many
different kinds of weight loss supplements for all kinds of
people. Be sure to talk to your doctor before you start to
take weight loss supplements. Some contain products that
can be dangerous in combination with other medicines, and
some may have a negative affect on people with certain
health problems.

Picking a diet and having a plan is very important.
Whatever diet you choose first think about your goals and
what you may or may not be willing to give up when eating.
Also, consider how much time each day for exercise you will
set aside, and how much money you are willing to spend on
foods to accommodate your diet and whether or not you’ll be
using a gym.

Keep in mind there will be work involved and going out of
your comfort zone is required in most cases. Commitment is
a very important key to reaching your goals and success.
Perhaps the best weight loss tips you can keep in mind are
these: 1) You must burn more calories than you consume in
order to lose weight, 2) Making a commitment to healthy
eating and regular exercise is the best thing you can do
for your health and to maintain the weight loss once you’ve
taken off the pounds. 3) Making lifestyle changes that are
often required in order to lose weight aren’t easy,
especially in the beginning, but once you see the results
you won’t ever want to go back to your old habits.

When looking for more weight loss tips make sure they
include healthy eating, exercise, food preparation, and
support plans. Everyone needs a good support system to keep
it together and stay on track to reach your goals.

Good luck, you can do it!

David Olsen is the founder of 40Something Fitness, the website that helps you defy middle-age. Mr Olsen is married with a young son.

[tags]weight loss, weightloss, weight loss tips,[/tags]

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Essential Dieting & Weight Loss Tips

Thursday, April 2nd, 2009

Losing weight can be hard at the best of times. But there are some things you can do that can aid and even speed up your weight loss. Here are some simple things you can do to give your dieting and weight loss efforts more bite.

Eating

Eat Slowly… Give your food time to reach your stomach so you know when you’re full and you won’t eat more.

Eat Breakfast… This increases metabolism by 25% as your body gets a regular supply of energy so it’s less inclined to store.

Eat 3 Meals and 2 Snacks… Same as before, your body knows it’s getting a regular supply of energy. This also gives you the knowledge that there is never too long to wait between meals so you’re less likely to binge and crash.

Moderate in Restaurants… Difficult when you’re out enjoying yourself but remember to eat in moderation.

Stay Away From Fast Food…Do you need a reason?

Carry Some Fruit for Emergencies… If you’re far from home and you feel hungry and there’s a candy store nearby! Take out and eat your piece of fruit instead.

Chew Some Gum… Evidence shows that the act of chewing tells your brain that your hunger is being satisfied yet the gum has few calories.

Drink Plenty of Water…Ensure hunger is really hunger and not thirst by getting enough water everyday.

Food

Snack With Fruit Not Chocolate…This alone should cause weight loss.

Watch Your Portion Sizes… It’s all too easy to cut down the amount of meals you have but then increase the portion sizes. Control the quantity as well as the quality.

Choose White Meat and Fish…Red meat stays in the bowel for ages and is still fatty when trimmed, stick to easily digestible white meats.

Avoid Dressings… Yes, even the low fat ones – some of them still contain lots of fat and calories. Avoid them altogether if you can.

Involve Salads…Make them part of most meals – they contain so few calories and still have nutrients.

Go Healthy… Choose brown bread instead of white, choose brown rice instead of white. Any food you normally choose, see if there is a healthier alternative. The healthier option is nearly always the weight loss option.

Lifestyle

Exercise… The dreaded E word was going to show up sooner or later! If there is one sure fire way to help a weight loss plan, exercise is it. You don’t need to run a marathon! Just do small regular amounts, your scales will thank you.

Eat Before Food Shopping… Food shop on an empty stomach and you’ll be back at home with every quick fix food there is. Eat before you go so you don’t shop in survival mode.

Weigh Yourself Weekly… And do it at the same time of day. Tip – Do it as soon as you awake. Once a week and you will clearly see weight loss results.

Exercise Some More… It will improve your body shape.

Cut Down on Alcohol… The amount of calories that alcohol contains! One heavy night and you may as well have had another meal or two.

Get Satisfaction From Your Success… Observe your efforts and appreciate every step. Get satisfaction from every pound of weight loss.

By Simon Gould and taken from http://www.fitnessbegin.com/ – the well-being resource.

[tags]weight loss, weight loss tips, dieting, dieting tips[/tags]

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Weight Loss Tips – Healthy Breakfast Boosts Metabolism

Monday, March 16th, 2009

We’ve all known for some time that breakfast is an integral part of the day. Now research has shown that, regardless of physical activity, eating high fibre cereal in the morning at least three times a week leads to having a lower body mass index. This study followed 2,300 teenage girls over ten years, and was conducted by the National Heart, Lung and Blood Institute in the US.

One reason people skip breakfast is because they are trying to reduce their overall calorie intake. Whilst its important not to eat too many excess calories, having breakfast, even if its a simple smoothie, or a couple of pieces of fruit, will reduce the urge to snack on chocolate or other unhealthy options, as well as improving your performance at work and reducing fatigue. Sometimes its not just the overall calorie intake, but the types of foods we eat as well. Grab a couple of carrots instead of some toast – not only will you be getting fiber, but the phytochemicals such as carotene and other vitamins will help you get the most out of your body and your day. And if you’re a bit disorganized with buying fruit and vegetables, visit the local fruit street vendor on the way to your local coffee shop before work. It beats a muffin nutritionally.

And for the final word on going overboard with calorie restriction, recent research found that even though mice will live up to 50% longer by eating less, humans don’t. The most having a low calorie diet over your life would do is extend your time span on this earth by 7%.

Physiologically, having breakfast will in fact boost your metabolism. And its certainly a cheaper way to do that than investing in a bottle of diet pills.

A couple of tips for parents and expecting mothers. Early research has suggested that those mothers who eat excessively (think Britney Spears) have children who are more prone to being overweight by the time they are toddlers. This sets up food difficulties from a young age. And beware of teenagers or children who develop poor eating habits, combined with sedentary activities like playing playstation or xbox games too much, and watching television at the expense of even non-athletic activities like having a job or joining school clubs. These kids will have a greater tendency of growing into overweight or obese adults.

One key to integrating changes in your diet, whether with the goal of losing weight, or simply being more healthy, is to add variety. Its easy to get into a food rut, stuck for something tasty to eat that is also going to support our goals. Planning ahead, and doing a little research, can be one way of mitigating those moments when the urge to grab something unhealthy is driven by both hunger and unappetizing dishes.

Following are three breakfast recipes that will add a little variety to that all important meal, as well as supplying essential vitamins, minerals, enzymes and fiber.

Delicious Tropical Muesli
Serves 2 to 4. Preparation time – 10 minutes.

Ingredients

  • Muesli – 100gm

  • Wheat flakes- 50gm
  • Apple – peeled and grated – 1no
  • Low Fat or Skim Fruit Yogurt- 500gm
  • Mango – peeled and cut into strips – 1no
  • Passion fruit – pulp of 2
  • Flaked almonds, toasted – 11/2 tsp

Preparation

Mix together muesli, wheat, apple and half the yogurt in a bowl and refrigerate covered overnight. Divide it into four serving bowls. Top evenly with remaining yogurt, mango, passion fruit pulp and flaked almonds and serve.

Choose plain low-fat yogurt for the fewest calories. Fruit and flavored products have extra calories. Nonfat yogurt sweetened with artificial sweetener is an option for dieters. Plain yogurt is the best choice for cooking.

Terrific Mango
Serves 2. Preparation time – 10 minutes.

Ingredients

  • Mango- peeled and chopped -125 gram

  • Chopped pineapple – 1 no
  • Papaya- peeled and chopped- 125 gram
  • Kiwi fruits – chopped- 2 no
  • Tropical fruit juice – 150 ml
  • Honey- 2 tablespoon

Preparation

Mix all the fruit pieces together and pour the fruit juice and honey on top. This is an excellent dish to start your day.

Summer Special Salad
Serves 4. Preparation time – 20 minutes.

Ingredients

  • Water melon – 1 no (medium size)

  • Tomato –

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Six Super Easy Weight Loss Tips

Monday, March 9th, 2009

If you have been trying to lose weight permanently, then these six weight loss tips may be just what you need to kick start your weight loss program. You may have heard some of them before, but if you make them a part of your core goal, you will not have as much difficulty achieving your weight loss goals.

Include exercise in your lifestyle

If you want to achieve long term weight loss, you must not only be careful of what and how you’re eating, you must get off your butt and exercise. It has been reported that 80 percent of those who lose for the long haul make changes to their diets and make exercise a part of their lifestyle.

How much are you really eating?

Americans are really guilty of this – supersizing our meal portions. It’s not what you eat but how much you eat. By eating smaller portion sizes you can eat whatever you like, because you are not overeating.

Sneak in this super easy exercise

Walking is one of the easiest ways to sneak exercise into your daily life. It is easy to do and requires no equipment except your own body. To make walking even more effective, park your car further away from your destination, walk up hills, use the stairs, and alternate walking with brief periods of running. Get in as many steps as possible each day to rev up your internal calorie burning machine.

The best no calorie drink in the world

Substituting water for those artificially sweetened diet drinks and sugary has many advantages. First of all, it has no calories. Plus it’s great for your skin and hair. And drinking water before and during meals helps to stave off hunger and fill you up more quickly. Be careful of those liquid calories in other drinks – they can really add up.

Eat more frequent smaller meals

When you eat more frequently (4 to 6 small meals a day), it helps to keep hunger at bay and stabilize your blood sugar levels to keep from zapping your energy. And when you eat, you will be less inclined to stuff yourself like a pig.

Your weight loss goal is not achieved overnight

Nor is it achieved in two weeks or one month. In order to really drop weight, you must realize that there is no quick fix. You must dedicate yourself to making lifestyle changes that will help you reach your goal. Believe me, your body will thank you and you will be happier in the long run.

Get weight loss and diet information from http://www.seeweightlossresults.com. Plus grab your copy of “The Weight Loss Primer” at no charge for a limited time from http://weightlossprimer.notlong.com

You may include this article on your site or in your ezine as long as this information remains intact.

[tags]weight loss, lose weight, weight loss tips, diet[/tags]

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Effective Weight Loss Why Is Dieting Problematic For Some People

Tuesday, February 17th, 2009

It always amazes me when people plan a diet, but cannot stick to the plan. Let’s face it, most people set themselves up to fail! According to many statistics, dieting is problematic for 87% of the dieting population. This number is staggering considering the fact that most people setting out to loose weight, truly want to get thinner for one reason or another.

One of the primary reasons dieting is problematic is because most people do not have enough perseverance to stick with the diet as prescribed. When they do not get the quick effective weight loss like they want, they, for the most part, blame it on the diet itself.

Well, it’s not the diet or diet plan that fails, it’s the person who sets out with good intentions, but discontinues the directions of a specific diet.

For instance, a person cannot expect effective weight loss if they skip part of the directions such as how much of a particular food or calorie intake they can have during one meal. It’s like baking a cake, if you happen to leave out the eggs or put in too much water, the batter gets messed up and the cake doesn’t turn out right.

It sounds simple doesn’t it? Well, in the end, it’s not simple at all. This is true because most people give in to their cravings and make it hard on themselves. You may be saying to yourself, “How is this possible? I am trying really hard not to give in.” Well, that may be true for some. For instance, the people with particular medical problems find a most difficult journey that actually produces effective weight loss. It is either their metabolism or some genetic disorder that keeps them from losing weight.

But what about the people who should do just fine on a diet? What keeps them from not losing weight? One primary reason is because they do not make a specific plan of action. If you are on a diet for effective weight loss, then don’t go around the bakery, the bar, or the people that do not support you in your weight loss endeavor. Instead, get some support from your family and friends. When you have meals together, nine cases out of ten, they will cook or eat the things you are aloud to eat.

Another primary component that gets ditched in a diet is exercise. Try to do a little each day. You don’t have to do X amount of crunches, sit-ups, or miles to exercise. Start off slowly doing something very simple and work your way up to say the crunches and sit-ups.

So what are you waiting for? If you truly want to have long term effective weight loss you have to take the first step by realizing you need to loose weight.

© Copyright Restricted

Mary Murtha

Visit Effective Weight Loss for more Weight Loss Tips and other related material.

For other relate articles, visit Mary’s main site The Content Corner

[tags]Effective Weight Loss, Weight Loss Tips, Weight Loss Den, Weight Loss News, Weight Loss[/tags]

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Weight Loss Tips, Tricks, And Tactics – Part 2

Friday, February 13th, 2009

I personal lost 60 pounds in 2003. Here are some tactics I used to lose the weight.

Get out and do some type of short cardiovascular exercise before breakfast. Even if it is only a ten minute walk. If you want to lose weight this is the best time to exercise. Your body has been working all night without any “new” fuel to help it out. By exercising before breakfast your body will be more likely to go after the fat for energy.

During your morning exercise, imagine yourself with the body you are trying to achieve and come up with a saying that helps motivate you. When I would run in the morning I would say, “every day and every way I am getting leaner, fitter, healthier.” I would repeat it over and over.

Eat meats that are 85% lean.

Do not “count” your dailies activities as “exercise”. If you are active at work or playing golf everyday, that’s great. However, your body is use to that. Walking the dog is walking the dog, that is not exercise unless you are running or walking very fast.

Avoid white flour and bleach grains. Try whole-wheat noodles in your spaghetti. It freaked my kids out at first, but now they love it.

Take an antioxidant supplement every day. Most people are just not getting what they need through food.

Please feel free to publish this article in your Newsletter or on your Website (with Resource Box Included).

About The Author

Dr. Jeffrey Banas is a Chiropractic Sports Physician, and triathlete, practicing in Mesa; AZ. Dr. Banas personally lost 60 pounds in 2003 and now uses his experience to help others struggling with their weight problems. Dr. Banas can be reached at his office at 480-633-6837, or by visiting his web site at www.personal-weight-loss-help.com

drjeffbanas@yahoo.com

[tags]weight,weight loss,weight loss tips,diets,diet tips,exercise,health,nutrition,fitness[/tags]

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7 Fast Weight Loss Tips To Speed Up Metabolism

Wednesday, February 4th, 2009

These fast weight loss tips will help you to drop a lot of extra pounds, if you need to lose quite a bit of weight. These 7 fast weight loss tips will also help you, if you are already in decent physical condition, to sculpt your body to an even greater degree.

Any weight loss tips to help speed up metabolism do just that. They help you. You still must have your overall fitness and nutrition plan in line with the goals you want to achieve.

You need to be focused on each aspect of your plan. If you expect to use these fast weight loss tips but don’t exercise and just watch television eating a bag of chips every night, they won’t do a thing for you.

Are you ready to add these fast weight loss tips to your lifestyle?

In order to get rid of any amount of excess weight, you must speed up metabolism. Your metabolism is a biochemical process that occurs in your body.

Your metabolism helps to break down nutrients in your bloodstream. This helps you to add more lean muscle, resulting in a greater expenditure of energy, meaning you’ll get rid of more fat.

You have billions of cells in your body that can use up an enormous amount of energy if you are active. The fast weight loss tips listed below will help you do this. However, if you aren’t active they won’t burn up much at all, meaning you’ll have a tendency to easily add fat to your body.

Thankfully, using the fast weight loss tips in conjunction with your healthy and active lifestyle you can speed up your metabolism quite noticeably.

Fast weight loss tips: #1. Eat specific foods. A number of food additives, like spices, can help to speed up your metabolism by creating a thermodynamic burn that has been shown to last a few hours after you eat.

Fast weight loss tips: #2. Time your meals. The majority of your calories should be earlier in the day. Your meals should contain less total calories as the day goes on. Try to eat little or preferably nothing at all after your evening meal. Don’t skip any meals. You should be eating 4 – 6 meals each day.

Fast weight loss tips: #3. Make sure you eat enough. One of the biggest mistakes people make when trying to lose weight is they don’t eat enough.

If you don’t consume the proper amount of calories you will send your body into what is known as a survival mode. This happens when your body does not have enough calories, so it conserves energy to prepare for possible starvation.

On the opposite side of this, is if you eat too many calories the excess will be stored as fat. You need to exercise in order to burn more calories than you eat. Therefore, moderation is the key when it comes to calorie intake.

Fast weight loss tips: #4. Increase your daily activities. To prevent fat storage and to drop any excess that you might be carrying you must increase your daily activities.

This needs to include weight training and cardiovascular training. The more calories you burn, the faster you will lose weight. It’s that simple. An increase in lean muscle mass results in a dramatic increase in fat burning.

One more thing; try to exercise first thing in the morning. Research has shown that you can dramatically increase your fat burning ability if you exercise after a fasted state. Meaning just after you wake up.

Fast weight loss tips: #5. Do weight lifting before doing any cardiovascular work. The only exception of course is to perform 5 – 10 minutes of cardio before your weight training in order to warm up your muscles.

This is important because you need the energy in your muscles for weight training. By the time your weight training session is complete you will have used up all of your preferred energy sources.

This means that you will actually be burning fat cells during your cardio session.

Here’s what happens if you do this in reverse.

First, you will only be burning carbohydrate sources of energy during your cardiovascular workout. No fat cells will be used up for energy. Next, you will not have the energy in your muscles in order to get the most out of your weight training.

You will not be able to increase your lean muscle, which is very important if you want to lose your excess weight.

Fast weight loss tips: #6. Change up your exercise routine on a regular basis. For the most part you should change some aspect of your workout every 2 – 3 weeks. This can be anything from the number of reps or sets per exercise. The exercise order you perform and the exercises themselves.

If you do the same thing week after week, month after month your body will start to get used to what you’re doing to it and will eventually stop making changes. You will also stop adding any more lean muscle.

The more muscle you have the more calories you will burn even when at rest.

Fast weight loss tips: #7. Meal combinations. Always eat protein / carbohydrate meals earlier in the day. Eat protein / fat combination meals (meaning little to no carbohydrates) in the late afternoon and evening.

The only exception is if you normally exercise in the evening. Then your first meal after your workout should consist of protein and carbohydrates.

Never eat carbohydrates and fat together in the same meal.

With these seven fast weight loss tips you will speed up metabolism and burn excess body fat at a much faster rate.

Try these fast weight loss tips out for a while and you’ll notice a difference after a couple of weeks.

Phil Beckett is a health & fitness trainer, author & educator. He can get you the results you want in less time with less work. For more info on fast weight loss tips & how to speed up metabolism, visit:
http://www.womens-health-fitness.com/fast-weight-loss-tips.html

[tags]fast weight loss tips, fast weight loss tip, speed up metabolism, weight loss, weight loss tips,[/tags]

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