Natural Ways to Burn Fat and Stay Healthy

Is it very right to say that you are amongst those numerous individuals fighting to get a slim body void of fat and to acquire a flat belly look? As indicated through some previous study, there are a high percentage of individuals who are working extremely hard to have a healthy and fit body, but they're doing it the wrong way. Losing weight in the wrong way may result in a more devastating outcome, and that is why the professional's in the weight loss niche advice against the use of wrong approach in losing weight. Natural weight loss is the best alternate approach; the weight reduction tips below are advisable.

Exercise
Regular exercise is a sure way to burn belly fat. Your training exercise needs to gradually increase from the much easier ones to the hard options; you need to ensure consistency in your daily exercise by making it a daily routine in order to achieve your weight loss goals.
Eat healthy diet
You are what you eat; foods like canned products, fried, fatty, and starchy foods are among the cause of extra body fat. You need to watch what you eat and ensure consumption of a balanced diet. Weight loss is possible only if you can discipline yourself to consume the right diet.
Drink healthful drinks
Consuming fresh fruit drinks helps in flushing out destructive poisons from your body while keeping you hydrated throughout the day. You could research on drinks that promotes drastic waste loss and ensure you consume it routinely to ensure the desired weight loss.
Reduce Sugar Intake
Reduction in sugar promotes healthy living. You can do yourself a favor by avoiding sweets, candies, and carbonated drinks. If you can stay clear of all this things, be assured that your desired goal can be achieved in a little while. Weight loss is possible only if you pay attention to details and adhere strictly to instructions.

Foods promoting weight loss
1. Meat
Meat contains a lot of protein which is known as the most fulfilling nutrient. Increasing the amount of protein in the diet will significantly reduce cravings for other foods. Of course, moderation in consuming meat is highly advisable. Try to choose turkey, chicken, and beef among other kinds of meat as they are considered more dietary friendly.
2. Vegetable Salad
We as a whole realize that eating vegetables is sound - so why not stack up on the green stuff. Vegetables do contain lots of water and fiber which will make you full without those extra calories that often get stored as an unwanted belly fat. Make flavorful servings of mixed greens particularly amid the mid-year. Simply make certain to pick crisp produce from the business sector and use olive oil as dressing.
3. Juices or soup
Nothing feels superior to having soup before a full entree. Individuals who frequently have soup before a supper will not get as much calories than the individuals who don't. Soups make you feel more full, so you can trick your stomach into not eating much of other foods after having soup.
4. Watermelons
Watermelons are comprised of fifty percent water (isn't that invigorating). It is an extraordinary method for extinguishing our thirst amid the late spring and defeating our yearning strings. Watermelons are best served cool and can be made into shakes and smoothies. Additionally, attempt different organic products since nature's abundance is dependably the best for a solid body.
5. Green tea with ice
Green tea has been observed to be successful in getting more fit. The mystery lies in catechins found in green tea; they effectively smolder abundance of fat and build your digestion system. Along these lines, you can trim that enormous waist in a matter of seconds.
6. Water
Water might be excessively exhausting, however when you add a few organic products to it, it turns into a definitive refreshment. Keep yourself hydrated year-round by drinking plenty of water.
7. No-Calorie Beverages
Summer is the season when you long for chilly drinks more than some other seasons. In any case, drinks contain a great deal of calories that will make you put on weight, so ensure you stack up on those which contain few calories.

Article Source: http://EzineArticles.com/9421285

Read More

5 Healthy, Delicious and Low-Calorie Weight Loss Recipes

These recipes for healthy living need not to be bland and expensive. here is a list that can help you create the healthy foodie in you.

1. Light Entrees
Let's begin with low-calorie entrees. One popular healthy recipe for weight loss that is both tasty and below 300 calories is, Grilled Chicken Pineapple salad. This healthy food recipe is a combination of all the nutrients you will need but on a minimal calorie intake. Use skinless chicken breast, get some spinach leaves, pineapple bits, and plate with bell peppers. Dress it with orange juice to give that sweet-spicy twist. You can also add onions for an extra surge of spice.
2. Low-Calorie Breakfast
Breakfast might be the king of all meals for the day, but it doesn't really have to be loaded with so much calories. A lot of recipes for healthy living are interestingly delicious; one that you should try is Poached Eggs with Tomatoes and Mushrooms. To set the egg white, you can pour a little vinegar to make the perfect poach. Sauté the mushrooms and tomatoes separately and do not forget to season with pepper and salt. This healthy recipe for weight loss is tastier when you sprinkle a tablespoon of freshly-chopped chives.
3. Healthy Food Lunch Recipe
It sure is hard to control your hunger pains and food urges during lunch time. However, you should not be disheartened because there are a lot of yummy healthy recipes for weight loss that you can cook for lunch! A usual favorite for the health-conscious women is the Taco and Rice Salad. You can do this easy recipe by first cooking beef along with garlic until brown. Stir in long-grain rice, add seasoning, and top with cheese. Eat with tacos on the side and enjoy!
4. Guilt-free treats
Who says you can't divulge on sweets while having a healthy recipe for weight loss? Hang in there because there is hope for those who have a sweet tooth. One recipe for healthy living that you can count on as dessert is the low-calorie Choco Fudge Brownie. How to make it? Create a mixture of cocoa, salt, and flour whisked into a batter. Microwave the dark chocolate and butter at high mode for 1 minute, stir and let it cool. Add a cup of sugar, 1 teaspoon vanilla, low-fat milk, egg, and combine by whisking. Pour the batter into pan and bake for 20 minutes.
5. Go light during dinner
If you are a vegetable lover, then you will love this healthy recipe for weight loss that you can eat for dinner. The Coconut and Tofu in Curry Sauce is the next big thing on your dining table. This healthy food recipe has very simple ingredients, you will only need the following: coconut milk, curry powder, cubed tofu, tomatoes, mushrooms, and seasoning. In a large pot, combine coconut milk, curry powder, add soy sauce, ginger, and brown sugar. Bring to boil and stir in the tofu, mushrooms, tomatoes, and onions. Cook for 6 minutes until the vegetables are crisp.

Reaching the goal of losing weight and staying healthy would not be that hard at all with these healthy recipes for weight loss. These savoury dishes will surely keep your taste buds happy, as well as your waist line. Always remember, having a fit and healthy body is not only about exercising - but also requires taking in healthy food recipes regularly.

Article Source: http://EzineArticles.com/9358050

Read More

24 Ways to Lose Weight Fast and Healthy

Today I am sharing with you some uncommon fat burning tricks. Apply them and you can get faster results and enjoy your journey to a healthy life.

EATING:

#1. Have breakfast within half an hour of waking up in the morning.
If you do not have a habit of eating in the morning or when you wake up, then try to develop it. Eating within half an hour of waking up, starts your fat loss. Make your breakfast protein rich and avoid skipping breakfast. People who skip breakfast attract many health issues like obesity, heart problems, etc.
#2. Consume snacks that contain healthy fats.
It's a general notion that fat is not good for our body, so we should avoid it totally but that is not true. There are healthy fats which are required by our body to develop strong cell structure. Healthy fats control your appetite and help in fat loss. Some examples are coconut oil, coconut cream, almonds, pecans, walnuts, super dark chocolate, avocados, whole eggs, etc.
#3. Avoid sugar free and low fat products.
When you are on a fat loss regime, you try to grab things with the labels "Sugar Free" or "Low Fat". These help in gaining weight because they do not provide the necessary nutrients which are required by our body. Sugar free items contain artificial sweeteners which are more dangerous for our digestive system. Also, these make fat loss harder because you tend to eat more carbohydrates and sugar rich foods. These labels are only for marketing the products.
#4. Increase your protein intake.
Protein intake is crucial for fat loss, so you have to be very careful about your protein intake. Make sure you have 20-30 grams of protein per meal.
#5. Use Garlic Extract before each meal.
Use Garlic extract (200 mg) before each meal. It is used to control cholesterol and is found to be very effective in fat loss. It can also be used in salad dressing. Cook often with garlic. It has many health benefits.
#6. Chew your food at least 12-15 times before swallowing.
Do not eat in a hurry. Chew your food for at least 12- 15 times so that it is properly diluted and easily digested. Spend time enjoying your food for at least 30 minutes and chew more, which helps in fat loss. Do not eat for the sake of eating. Enjoy your meal.
#7. Limit your fruit intake to one piece a day for fat loss.
You may ask why is there a restriction on fruits? We need all the nutrients for a balanced diet. But fruits are directly converted into glucose and stored as fat. So when you are on fat loss, say no to fruit juice and try it eat one piece of whole fruit per day.
Drinking
#8. Drink lemon water before each meal.
Drink lemon water before or with each meal as lemon is a good antioxidant. Make it a habit so that it helps in keeping you healthy.
#9. Drink green tea 2-3 times a day with lemon.
Green tea helps in fat loss. Drink it 2-3 times a day with lemon. It will energize you and it also acts as a good antioxidant.
It aids the digestive system and reduces cancer risks. Drinking green tea during work outs greatly help in fat loss.
#10. Drink iced water 2-3 times a day.
When you drink cold water, your body has to burn extra calories to heat up the water which burns fat significantly. So in a day try to drink 2-3 glasses of iced water.
#11. Drink at least 8 glasses of water for fat loss.
If you are not drinking sufficient water then you will fail in your fat loss efforts because our body needs a lot of water to cleanse itself and for optimum functioning of liver. Make extra efforts to drink water. If you do not drink enough water, you might also suffer from constant headache.

EXERCISE:

#12. Try various frequency, duration and intensity levels of workout in order to keep getting results.
There is no fixed method for exercising. Try different exercises with different frequencies and intensities. Change your duration weekly. When you do short exercises like 10 minutes a day, try to make it intense.
#13. Perform Yoga for fat loss.
Become a yogi as doing yoga gives so many benefits in the long run. It is a great way to lose fat and reduce stress. By holding poses for certain time periods, you also improve concentration.
#14. Increase the time in downward exercise.
When we perform exercises, we put more power in forward motion and quickly do the downward motion. Try to perform the downward exercise for longer duration so that you spend more energy.
#15. Play competitive sports.
This is a great way to lose fat. By challenging yourself, you achieve more. Sports are a great way to get into a desired shape and it's much more fun to workout with someone else in a competitive atmosphere.
Motivational
#16. Measure your weight daily.
Step on to the weighing machine daily so that you can see the changes and get excited about results. Do not get discouraged when there is no weight loss in a day or two. It's perfectly alright. You must be having some other changes. Doing so you can design your program or become serious for the coming day. You will get conscious and start getting good results.
#17. Have your body fat percentage measured weekly.
Measure your body fat percentage every week. There are many devices which can measure belly fat in 2-3 seconds like Karada Scan from Omron. You can use your preferred device but keep track of your fat. There are many types of fat in our body, keep eye on belly fat, fat surrounding our heart, etc.
#18. Use Neuro Associative Conditioning.
You can reprogram your brain by this trick. When you have a bad feeling like skipping your workout schedule or want to eat unhealthy foods, then pull out the picture of some obese person or your photo when you were obese. Next look at the picture of your hero or someone you admire for fitness. Keep those photos in your mobile or in your pocket.
#19. Chew gums between meals.
This trick is not healthy for long term but helps in fat loss. When you get very hungry and have no control then chew gum so that you get a feeling of fullness and do not eat. Do not get addicted with this type of habit.
#20. Find an exercise buddy.
Find out someone who wants to lose fat like you. Share your methods of doing exercise, diet methods or what you are doing to get best results with each other. Make it a healthy competition to lose fat faster.
#21. Practice positive self affirmation.
Self affirmation works. Stand in front of a mirror at home or the gym and say "You are going to be strong today", "You are going to have the desired body whatever it takes" and you will start seeing results.
#22. Hang with the friends who are health and fitness conscious.
You are the average of 5 people you hang around with. So reduce your time with the people who are not healthy even though they are your good friends. Make it a habit to hang around people who are more health conscious.
Burn Fat even faster
#23. Use ginger for cleaning your stomach.
Ginger has many health benefits and is a powerful antioxidant. It can help in improving your digestion and soothe your stomach. Few unique compounds in ginger can help prevent your body from forming new fat cells. So include ginger in every meal you eat.
#24. Exercise for 60-90 seconds before a big meal to send calories to muscles cells instead of fat cells.
Before eating, make it a habit of doing 60-90 seconds of intense exercise so that whatever you eat, it goes to your cell development and is not stored as fat. These types of muscle contractions really help in fat loss.

Article Source: http://EzineArticles.com/9307797

Read More

3 Habits That Make it Difficult to Lose Weight

Are you struggling to see the results you were looking for with your weight loss plan? If so, you need to consider a few of the habits you currently have that could be making it very challenging to see the weight loss results you were desiring. Some people develop negative habits without even realizing these practices are influencing their results.

So, are you curious to see if you have a few of them? Here are the main ones you need to know about...

1. Negative Self-Talk. The first bad habit you need to get yourself out of is negative self-talk. Take a few moments to pay attention to what you are saying to yourself day after day...

• are you beating yourself up?
• are you analyzing every mistake you make?
• are you making hurtful comments to your friends about how you look?

Any negativity is only going to bring you down. Start replacing any negative talk about yourself with positive statements and watch what that does to your mind frame.
2. Mindless Eating. Do you often eat in front of the computer? Do you sit down to dinner in front of the TV? If so, this could be contributing to weight gain.
Distracted eating is one of the worst habits you can get into. It's mostly taking the focus off the type of food you are eating and putting it onto an outside source. The result is you finish eating your meal or snack and don't get the psychological satiety the meal or snack should have provided. Not paying attention to the food you have chosen to eat could, in turn, lead to ongoing cravings, causing you to eat more than you should.
In some severe cases, an individual may not even realize they are eating until they are finished their plate of food - or have eaten their way through the box of cookies!
Be present when you eat. Pay attention to each bite and taste the food. You'll be a lot more satisfied because of this action.
3. Lack Of A Clear Vision. Finally, make sure you have a clear vision. Are you just going about your weight loss plan aimlessly? Do you know what it is you are looking to achieve?
If you don't have a firm picture of what you want to achieve planted in your brain, think about it until you do. When you have the vision, it will give you laser-sharp focus that will make it much easier to stay motivated.

Article Source: http://EzineArticles.com/9378338

Read More

10 Things You Don't Want to Hear About Losing Weight

10 Things You Don't Want to Hear About Losing Weight

1) Fitness is a lifelong commitment!
So, you faithfully work out and eat properly and you've reached your goals. Now what? Well, now you've got to keep doing it for the rest of your life, that's what! You can't just work your way to being fit and then stop, because you'll end up exactly like you were before. Fitness is a lifelong commitment. And, you want to know a secret? It isn't easy! And anyone who says it is easy is trying to sell you something. Make fitness a lifelong ambition and you'll reap the rewards of a long and healthy life, filled with energy, strength and an overall sense of well being.

2) There are no quick fixes.
That's right, you heard me. There are no quick fixes. None. Put all those pills, potions, contraptions and miracle diets in the garbage where they belong. Learn the basics about how your body gains muscle and loses fat, so you won't get sucked in by another scam again.

3) You can't spot reduce.
Genetics will decide where the fat will come off. Doing 1000 crunches won't reduce your belly fat. Nor will 1000 leg lifts get rid of the fat on your inner thighs. Your body does not burn the fat it needs from the body part that you're exercising. Your body will burn fat much like an onion is peeled, a layer at a time, if you will. So, don't overdo it on the exercise for one specific body part and look to getting your whole body in shape.

4) You can't lose weight overnight.
You didn't gain it overnight -- or in two months -- and you're not going to lose it overnight -- or in two months. Think of getting fit as a train leaving the station: you start off slow, gather speed and then off you go! Patience is the key here. Look for consistent trends. If you're really not losing fat and getting stronger after a couple of months, then you need to sit down and honestly analyze what you're doing. Keep a journal to help you know how you're really eating and exercising.

5) You need to eat properly.
Putting aside any low carb/low fat/high protein controversies, the simple fact is, if you want a fit body, you need to nourish it. Protein, carbs and fat are important, but vitamins and minerals are key elements that your body needs, too. No matter what way of eating you're following make sure you're getting enough vitamins and minerals. Add a variety of fresh vegetables and fruit to your diet. The next time you go grocery shopping, linger around the produce section and not only pick out some old favorites, but experiment a little by trying something new!

6) You need to exercise.
Can you lose weight just by diet alone? Sure, you can! But if you want to get fit, you need to exercise those muscles, including your heart. And that heart won't get any exercise if you're sitting on the couch, eating broccoli. Lose the weight that you need to lose and you'll just end up with a thin, but flabby, body. Get moving! Weight training is ideal, but if you're really not into weight training, find an activity you like to do that work all your major muscle groups.

7) You need to put some effort into it.
You want to get fit? You have to work at it. You have to plan it, you have to schedule it, and, most importantly, you have to do it. No excuses. Sitting on the couch, telling yourself you should be doing something will not burn up a lot of calories. If nothing else, get out there and start walking. And while you're out there walking think about a plan of action for a healthier you and get started on it today - not tomorrow!

8) You can't get fit in a week.
Okay, well, you can, but only if you're one week away from being in peak condition and you keep working out. Otherwise, forget about it! If you want to look good for that class reunion or because you'll be in a bikini soon, then get moving way before that. Or better yet, get moving for your own health and not for "things" like reunions and bikinis.

9) It's better to be muscular and weigh more than to be flabby and weigh less.
I've said it so many times: I'd much rather be 135lbs and muscular than 120lbs and flabby. I've been both, and 135lbs with a lower percent of body fat was definitely better! I was smaller, stronger and had much more energy. So, don't always seek that magical number on the scale, but look at your total body composition instead.

10) No, you won't end up looking like the latest hot young model/singer/actress!
Let's face it: your body is your body. It's the only one you've got. Can you still look great? Sure! But there are some things you can't change. You can't make your legs longer or your feet smaller. You can't grow five inches or elongate your torso. You have what you have, so work with it! Concentrate on making a healthy and fit you instead of wishing you looked like someone else. You don't have to be perfect to be attractive. A strong, fit body as well as the self-confidence it brings can make any person attractive!

Article Source: http://EzineArticles.com/1020

Read More

4 Amazing Ways to use Apple in Your Weight Loss Plan

Apples are a fantastic fruit that is a must-have in just about every weight loss plan. At around 80 to 100 calories per apple depending on its size, it's an easy add no matter if your goal is weight loss, weight maintenance or lean muscle mass gain.

 Even better, apples are also loaded with dietary fiber that can help you lower your overall hunger level while also increasing your blood sugar control. Apples are one fruit often highly recommended to those with or looking to prevent Type 2 diabetes as they are an excellent way to help stabilize blood sugar levels between or at meals.
If you typically only eat your apples as-is, you're missing out. They are a great addition to your eating plan in many different ways. By getting creative, you can find the means to eat them no matter what meal of the day it happens to be.
Here are a few quick methods...

1. Prepare Baked Apple Pie. Okay, so you can't have the full on apple-pie if you are hoping to watch your weight. Not to stress, though - you can have something just about as good.
Just slice up your apple and then bake it with a little cinnamon and stevia (along with some unsweetened applesauce if you like), and then when it comes out, top it with a few toasted oats and slivered almonds or walnut pieces.
Serve with low sugar Greek yogurt and it'll feel like you're indulging in dessert.

2. Perfect Pairings. While an apple can be an okay snack, the only issue is it's almost entirely all carbohydrates. Ideally, for food to be balanced, you want it to contain healthy fats as well as protein. The best way to do that? Pair the apple with cheese or nut butter. Both are excellent ways to round out this snack and will give you the nutrition you need.
Plus, they both taste good with apples of just about any variety.

3. Dress Up Your Salad. Another way to serve an apple is to slice one up and place it on your spinach salad. Apples taste great paired with red onions and a few cranberries along with almonds and spinach. Add a chicken breast and you'll have a fast and healthy lunch in seconds.

4. Blended Into A Smoothie. Finally, don't think you can't serve apples in a smoothie. Most people tend to rely more on fruits like berries or bananas for their smoothies, but you can just as easily add an apple.
Just be sure to core it and slice it into small pieces before pureeing in the blender. There you have a few great tips to get more apples into your day. As the saying goes, "an apple a day keeps the doctor away!"

Article Source: http://EzineArticles.com/9362535

Read More

10 Easy Tips to Achieve your Weight Loss Goal

Are you a man losing weight who wants to see results quickly? Well, you should know that attaining a dream physique requires a lot of sweat and discipline. In terms of discipline, there are actually little things that you can do every day, aside powering through a treadmill and lifting, which can help you see those pounds drop on the scale quickly.

1. Avoid going hungry for too long.
A little hunger can be helpful to losing weight, but starving yourself the whole just to indulge in dessert at night is unhealthy and can ruin your diet. You should make it a habit to eat meals and snacks on time to avoid low blood sugar levels that can lead to crashing.

2. Eat a light dinner early.
Try to keep your dinner to just about 25% of your daily calories and have it at least 2 hours before going to sleep. Take note that eating too much late in the evening can cause issues in digestion and sleeping, making it difficult for you to stick to a healthy routine.

3. Begin each meal with a glass of water.
By doing so, you will stay hydrated and instantly feel full, which can lead you away from overeating.

4. Observe portion control diligently.
If you want to lose weight quickly, it is important to stick to the right portions during each meal. Try using smaller plates to make it look you're your meal will satisfy and resist the temptation to go back for seconds. You can also measure out your snacks beforehand instead of eating from the bag.

5. Try making simple swaps.
Going for other food alternatives that are healthier can save you a lot of calories. For example, you can go for fresh, instead of dried, fruits.

6. Go for dark chocolate for your dessert.
Instead of munching on cookies during breaks, you can quiet your cravings for sugar with dark chocolate. Though it may not feel quite as satisfying the first time, this healthy yet decadent treat can help you wean yourself off your sugar addiction.

7. Avoid drinking beverages with empty calories.
Empty calories from your daily intake of morning juice, soda or wine can really add up and prevent you from seeing good results. It is better to go for flavored water with fresh ingredients to save on important calories.

8. Choose the high-protein, high-fiber snack foods.
Steer clear of the empty, high-calorie snack options, such as chips, and opt for those with high protein and fiber, like protein bars and fruits, instead to fill you up.

9. Stay active.
Even if you are not dedicating a huge amount of your time for workout, you can burn extra calories by making an effort to stay active during the day. So, walk around and take the stairs to see quicker results.

10. Get enough sleep.
Sleep is very important to a healthy routine. Remember that lack of sleep would cause you to eat more throughout the day, not to mention that you will not have enough energy for working out. Good night sleeps is truly an easy way to keep your weight loss programs on the right track.
With these simple tips, you will be surprised of how much you have improved your fitness regimen, with more weight lost and a physique that you would even love more!

Article Source: http://EzineArticles.com/9361743

Read More

7 Easy Steps to Permanent Weight Loss

#1 Set realistic goals and feel motivated.
Somebody rightly said "Plans are nothing; planning is everything." So first of all decide that you are going to achieve your health goals whatever it takes. Decide the exact amount of fat or weight that you wish to lose. For example "I want to lose 10 pounds in the next 30 days". Write down your goal on a piece of paper or your health tracking application. Just thinking about it does not work. When we start, we think of unrealistic goals because we can think we can achieve them or we want to do it as soon as possible. But the end result is we either stop continuing or give up. So set realistic goals like 1-2 pounds per week. Daily motivation is very important, I say daily because it will give you new energy and excitement to continue for longer.

#2 Build a support system.
"You can't do it all yourself. Don't be afraid to rely on others to help you accomplish your goals." What I mean by building a support system is that you need the resources to achieve your goals. Achieving health goals is like others goals of life, they need your hard work, dedication, persistence and motivation. So if you are not reading daily, then start reading for 10-15 minutes about being healthy. Read blogs, magazines etc. Make a group of people who also want to be healthy.

#3 Choose an exercise plan and commit to it.
Follow your dreams, work hard, practice and persevere. Make sure you eat a variety of foods, exercise and maintain a healthy lifestyle. Start exercising for 3-4 times a week. Building an exercise habit is crucial. You will start feeling more active and strong. Persistence is the key to permanent results. Here is a simple exercise routine you can start with:
10-15 minutes of running
10 push ups; 2-5 sets
Bent knee push ups
Jump rope (60 seconds); 2-5 sets
2-5 pull ups; 2-5 sets

#4 Build healthy eating habits.
"Motivation is what gets you started. Habit is what keeps you going."
Habit #1 Drink more water.
Habit #2 Eat more vegetables and fruits.
Habit #3 Avoid sweeteners.
Habit #4 Avoid junk food.
Habit #5 Exercise regularly.
Habit #6 Track your progress.
Habit #7 Track your calorie intake.

#5 Get acquainted about nutrition and monitor your water intake.
Our food contains carbohydrates, vitamins, minerals, fats, fiber and other nutrients. Low carbohydrates and high protein based foods will give better and faster results but we have to understand how much of these nutrients are required based on our body type. Drink more water. 20 kilograms of our body weight requires one liter of water.

#6 Know about various body fats.
"One day I may be meeting you and hearing how you've changed your life by saying, 'Farewell to Fat'." Measure the below mentioned body parameters, which will help you in tracking your progress. Weight, Height, Body Mass Index, Body Overall Fat, Visceral Fat, Body Age, Daily Calories Required, Muscle strength, etc. Check these parameters on a daily or a weekly basis to know how far you have come.

#7 Track your progress.
"If you can measure it, you can't achieve it." Track your progress daily or weekly. Hard work fetches results.

Article Source: http://EzineArticles.com/9267906

Read More

How to Get Fit in a Week

Is it possible to learn how to get fit fast in a week?
You know how it is when you worry about wanting to look and feel spectacular for the weekend or upcoming event? You wonder what you are going to wear, how to do your hair, and how your presence will come off. Perhaps you want to feel more confident. Maybe you want to be in great shape and ready for anything. Whatever the reason, you are ready to be what you imagine in your head and train your body to be it's best. After all, being fit is healthy and can help you live a longer fuller life.

Learning how to get fit fast in a week can be difficult, but you can do anything hard for only a week. Perhaps you may even pick up some good habits that you can continue to improve your health month by month. Once you focus everyday on accomplishing the steps necessary, you will soon see results. Even when you have setbacks or problems that come up, stay on track on commit to your goals.
Getting in shape for an upcoming vacation was my goal. Even though I only had a week, it was hard at times to stay focused. There was so much to do to get ready that I would lose sight of what I needed to do. But, luckily I had written out a plan that I could refer to when I needed reminders. I found that sticking to the basics was the easiest and most effective way to achieve my goals.
How To Get Fit Fast In A Week
*Find motivation by replacing negative thoughts with active, positive thoughts. Instead of saying, I should do this and that, think,"I am working out everyday for 45 minutes to get in shape quickly." This will help your mind to connect with your body and create results. When your body and mind work together, energy is in your favor.
*Lose the sugar. Don't eat any sugar for the entire week. Stay away from beverages that contain sugar as well.
*Along with exercises that help with cardio, do strength building workouts everyday as well. Strength exercises tone the muscles to shape the body and melt fat cells.
*Since you will be staying away from sugar for a little while, drink plenty of water to help combat cravings, flush out toxins, and keep you fit.
*Essential oils have powerful properties to help you become fit and fight off sore muscles.

Article Source: http://EzineArticles.com/9385748

Read More

5 Common Mistakes to Avoid for Healthy Weight Loss

Conventional or commercial diets help people lose weight fast by using very restrictive and unsustainable diets. So the end result is that people will regain this weight in a very short period of time and here comes the frustration and another dieting cycle.
In my holistic nutrition practice many clients come to me for natural weight loss. Most of them have probably tried different diets and experienced different weight loss results on these diets.
Some of my health conscious-clients were also concerned that some of these conventional diets they tried recommend foods that are full of preservatives, chemicals and sodium which is not something they want to put into their bodies.

 So how can you make sure that you lose weight in a healthy way? Simply by following a balanced and whole-foods diet providing adequate nutrients that naturally cleanses your body of toxins, balances your hormones and boosts your metabolism.
Such a diet will not only allow you to naturally release the extra fat but also maintain your muscle tissue, improve your body shape and feel good about yourself in the process. Best of all, it's proven and tested to help you keep the weight off for good without deprivation or struggle.
As a holistic nutritionist and weight loss consultant, I see common weight loss mistakes that people make that don't help them to lose weight and can compromise their health on the long run.
So here are 5 common mistakes to avoid for healthy weight loss.

1 - Starvation
Some people starve themselves by fasting or eating only one meal a day in order to lose weight. This method usually doesn't work as it will deprive your body of many essential nutrients, slow down your metabolism and even cause more weight gain. You might be surprised to know that some of my weight loss clients actually need to eat more in order to lose weight.

2 - Skipping Meals
Skipping meals is not a good idea because it will affect your blood sugar level and probably cause more eating in your next meal and cravings for fatty or sweet foods. Keeping a balanced blood sugar throughout the day is crucial for healthy and permanent weight loss.

3 - Calorie Restriction
Calorie diets are not realistic or practical. Calorie counting puts a lot of pressure on you and ignore the fact that all calories are not created equal. For example two foods with the same caloric value will not have the same effect on your body. Example dates and candy.

4 - Fat-Burning Supplements
I got asked a lot about these supplements that are advertised as magic pills for weight loss. The truth is that a few of them might have a metabolism-boosting effect but unless you're following a proper diet, nothing will work.
My experience with my weight loss clients is that most of them don't need these supplements unless there is a specific problem affecting their metabolism. A whole-foods diet and a few basic supplements are usually enough to see measurable weight loss results within a short period of time.

5 - Laxatives
Using herbal laxative supplements or medications to release extra weight is not a good idea. It can cause some very transient effects however it can dangerously deplete your body of essential minerals in the process. It also causes dehydration and interrupts the normal elimination function of the large intestines and dependency problems which is not good for your health.

Article Source: http://EzineArticles.com/9340107

Read More

6 Proven Ways to Lose Weight Fast

Losing weight, and keeping it off is never easy, but it offers many benefits. You might only need to make various small changes and incorporate new habits into your lifestyle so as to lose excess weight and maintain healthy weight. That being said, it's important to know that there's no 1 size fits all solution, to a permanent weight loss. What might work for 1 person, might not work for another, since our bodies normally respond differently depending on many health factors such as genetics, metabolic rates, among others. To find the best method of healthy weight loss that is best for you, may require patience, focus, commitment, and dedication. That being so, here are some useful weight loss tips to help you out:

1. Exercise
Exercise greatly aids in weight loss and its benefits go beyond just burning calories. Exercises help increase your body's metabolism and keeps you motivated. You can go for walks, you can stretch, jog around and such other exercises; this will give you more motivation and energy to tackle other steps in your efforts.

2. Focus on the Small Changes
Make small and manageable tweaks in your daily routine, instead of going for an unsustainable complete overhaul all at once. For instance, you can start by taking control of your diet by making simple diet swaps from unhealthy foods to healthy foods like green tea rather than coffee with sugar and milk; brown rice pasta rather than white pasta; the sweet potatoes rather than white potatoes.

3. Control Your Emotional Eating
Only eat when you are hungry. Way too often, many people tend turn to food when anxious or stressed, which can mess up your diet and eventually pack on the excess pounds. Identify your particular emotional eating triggers; this will make a great difference in your efforts.

4. Eat More Fruits
If you're struggling to avoid snacking on the high calorie treats, try replacing such treats with fruits. Snack on fruits rather than cookies, chocolates, and candy; this will give your weight loss efforts the much needed boost. Well, even if you aren't struggling with snacking, increasing the daily fruit consumption significantly helps you lose the excess weight. Increased fruit intake also reduces the BMI and induces weight loss.
Some fruits such as avocados, blueberries, bananas, strawberries, raspberries, grapes, kiwis and watermelons enhance weight loss because of their nutritional values and their ability of keeping you feeling full for much longer.

5. Watch Your Intake of Alcohol
Alcohol is a very high calorie beverage, moreover, alcohol intake might hamper your weight loss process in many years. By moderating your alcohol consumption you will greatly enhance you efforts.

6. Get adequate Sleep
It does not matter if you're following the best diet, and exercising intensely, If you aren't getting enough sleep, you're depriving your body the recuperation time that it needs in order to stay fit and healthy. Loss of sleep actually suppresses production of the leptin (which is a hunger controlling hormone), enhances or promotes production of ghrelin, and also increase your food intake. In addition, leptin helps increase your energy. Getting enough sleep will greatly add to your efforts.

Conclusion
Weight loss does not happen overnight, it takes, time and patience. By following the above mentioned tips, you will greatly add to your efforts. Remember, be persistent and diligence in your weight loss efforts and you will eventually enjoy amazing results.

Article Source: http://EzineArticles.com/9410921

Read More

8 Simple Ways to Quickly Lose some Pounds

How to lose fat fast? There are many answers to that question. But all of them will take some time and effort. Because you've built up those fat stores over months or even years, it won't disappear magically overnight. By following a diet and working out regularly, you can enjoy quick weight loss.

1. Change Your Lifestyle
Small changes can make a big difference. This is not an all or none shift. You can start by modifying one or two things, including them in your daily routine, and later adding on more tweaks.

2. Eat Out Less
Eating in restaurants will certainly help you put on weight. Fast food is bound to lead to fat deposits on your belly and thighs. This is because you eat food that's rich in carbs and fat. By cutting down to eating out only once a week and cooking the remaining meals at home, you'll lose weight.

3. Reduce Salt
When you consume more salty food, your body retains water and that adds to your weight. Salty snacks like peanuts, crisps and candy bars are best avoided. Limit the addition of extra salt to food. This by itself will help you lose weight.

4. Have a Healthy Breakfast
Your first meal of the day sets the tone and reduces sugar craving by mid-morning. Just eating a balanced breakfast will help you lose weight because your overall calorie intake over the day will decrease. A breakfast bar gives you 300 calories and keeps you satisfied for much of the day.

5. Exercise Often
It isn't necessary to go to the gym for a complete workout daily. If you prefer it, you can exercise in short, intense bursts right at home. Crunches and jumping jacks are good exercises to lose weight fast.

6. Stop Eating Snacks
Unhealthy snacks in the fridge or cupboard are a constant source of temptation. Get rid of the high carb foods and snacks. Don't buy any more. Replace them with healthy alternatives like nuts, grains, fruit and vegetables. Eating healthier food will make you slim and fit.

7. Walk Daily
Instead of chatting with friends in a coffee shop, take them along with you on a walk. Conduct meetings while strolling in the park. Move around the office to discuss things with colleagues. As you get work done, you'll also move around and get more exercise.

8. Reduce Portions
Turn down offers to supersize your orders. Ask for healthy toppings on a pizza. Cut down on desserts. Stick to your total calorie intake targets. By being disciplined about how much you eat, you'll soon be able to lose weight.

Article Source: http://EzineArticles.com/9387269

Read More

7 Best foods to promote weight loss

Losing weight is not a walk in the park. It requires discipline, hard work and persistence. Is there an easy way - you may think? While there is no easy solution to suddenly becoming slim, however, there is an easier, more natural way to deal with excess belly fat and unwanted extra pounds. The solution is natural foods. Foods listed below are researched to promote weight loss more naturally and gently.

Vegetables is a good choice for your weight loss diet.

• Broccoli is a great vegetable to start with. Broccoli included in your diet will increase the volume of your meal and effectively satisfy your hunger while reducing your intake of calories.

Steamed Broccoli does a fantastic job of lowering your cholesterol levels in the body by stimulating the release of bile acids, just enough to lower cholesterol and not to corrode your bowels. In addition, broccoli is a natural detoxifier. Unwanted contaminants are eliminated from your body by a composition of phytonutrients found in broccoli, giving you the vital rejuvenation so desirable in the process of losing weight. It is also nice to know that Broccoli has a reputation for fighting chronic diseases such as prostate, breast and skin cancer.

• Spinach is a good vegetable for burning calories when combined with moderate exercises. It is a beautiful plant that everyone should know about, especially those wanting to lose weight. It is no brainer that muscle building burns calories outright. Spinach is rich in protein that speeds up post-work-out muscle recovery and growth. Apart from this, spinach does an excellent job of curbing your cravings for sugary and fatty foods. You can steam it and flavor with garlic or lemon.


• Beans, on the other hand, are best in making you feel full as well as warding off cravings for sugary foods that contain lots of calories. The best fact about beans is that it is a perfect substitute for foods rich in fats like red meat.

Proteins are essential for weight loss too.

• Meat. Many people have unfairly criticized meat. However, lean meat is a good source of protein for your body. A high protein intake will make you full for long time, decrease your appetite for a snack, and increase your body's metabolism.

Protein will also cause weight-regulating hormones to function at their pick, thus controlling your weight. It will boost levels of appetite-reducing hormones GPL-1, Peptide YY, and Cholecystokinin while decreasing hormones responsible for hunger. Beans and legumes are particularly useful in reducing appetite.
One more interesting fact: when your body digest protein, it burns 20-30% of calories received from it. That means if you receive 100 calories from protein, in reality your body will only get 70 to 80.
Not all fat is bad; some is beneficial to weight loss.

• Olive oil is one of those fats that we need while we lose weight the healthy way. In fact, Olive oil contains high levels of adiponectin which is a hormone that is responsible for breaking down fats in the body. The more adiponectin hormones you have in your body; the less body mass index you will have. Doesn't that sound right? So make sure Olive oil is your preferred cooking fat.


• Coconut oil is a saturated fat, but the best kind. Coconut fat comes from lauric acid which is known for balancing cholesterol level. However, the most important fact about coconut oil is that it helps in reducing abdominal obesity. So if you plan to concentrate on trimming fat around your belly, include coconut oil in your regiment.

So much has been written about health benefits of Omega-3 fat. I do not want to over-emphasize the statement by saying that this fat should not be missed from your list of healthy foods promoting weight loss.

• Omega-3 is found in fish such as Salmon, Tuna, Mackerel, Sardines, and other fatty fish. Omega-3 helps in burning fat and reducing that ravenous appetite that is detrimental to weight loss.

You might have realized by now that many foods rich in protein and certain fats, being wrongly judged to cause weight gain, are the ones you should actually be taking, though in a balanced diet. Try to include the above foods in your diet and see the fantastic job that it can do to your body.

Article Source: http://EzineArticles.com/9393545

Read More

[Get Bikini Ready] Say Goodbye to Belly Fat

 Weight loss can be an incredibly challenging and time consuming endeavor. There are many different myths that surround the quest for fat loss. Belly fat is often the most difficult type of fat to lose. You must understand the causes behind belly fat to fight it successfully. It is important for your health to slim down your mid region. Diabetes and heart complications can result from long term belly fat compilation. Adherence to a good health and fitness routine will improve both your appearance and your physical well-being.

Bring on the Protein

Your diet will need some positive changes. Many people simply start reaching for salads when trying to lose weight. There is much more to the process than eating like a rabbit. Your body needs more protein when you are exercising more and attempting weight loss. Your body responds to insulin differently as you age, as well. Protein can help you gain some balance in this area. Aim to have your meals consist of about 40% protein for optimal belly fat loss. You do not have to grill up a steak at every meal to reach this goal. Try to fit lean protein into your plan. Supplements can be added to shakes. Ground turkey can replace beef for burgers and tacos.

Get Your Heart Rate Up

Cardiovascular exercises are the best option when learning how to reduce belly fat. The key element is consistency. You should aim for 3 to 4 sessions each week. You may want to do a variety of activities to keep yourself from becoming bored. Find a program that works for you. Everyone prefers something different. Biking, aerobics or running are all good choices. Your heartrate needs to get up and stay up for 20 minutes or more to heed noticeable outcome. If you are just starting out on a regular exercise program, start slowly and increase your activity over time. Every little bit helps.

Reduce Stress

Extra belly fat is related to increased cortisol production. Cortisol is your body's stress hormone. You will find yourself feeling more emotionally stable once you shed some of the pounds. Until then, however, you can help destroy this evil hormone by practicing some calming behaviors. You can combine some light exercise with a calming routine by practicing yoga. Take a walk with your dog or family to increase your mental health, as well. There are many breathing and mental exercises that can help to get this hormone out of your system, as well.

Healthy Fats

We have been trained to associate the word fat with gaining weight. When it comes to diet, there are some excellent fats that do quite the opposite. These can be found in nuts, fish and seeds. Be careful when you choose oils for cooking. Sunflower oil is a good choice, as is canola oil. Polyunsaturated fats and Omega-3 fat will assist you in building more muscle and losing more fat.

Stop Avoiding Sleep

There really is no way around this one. Your body simply cannot function properly without enough sleep. Busy family and work schedules often interfere with this part of our lives. Try to remember that you are really no help to anyone if you cannot perform daily tasks properly. Sometimes it is better to go on to bed rather than work late to complete a task. You will be more refreshed and productive after a good night's sleep. A triumphant weight loss program depends on proper sleep habits. Belly fat will try to hang on as long as you deprive your body of essential needs.

Conclusion  
You can be successful with your weight loss goals by paying close attention to your dietary intake an exercise regimen. Belly fat is strangely stubborn and will only respond when you tackle the obstacles causing it to hold on. Not only will you be ready for swimsuit season, but you will have a much better mental state as well. Losing your belly fat will benefit you in more ways than one. Lose the hindrance of ill health by taking steps to rid yourself of excess belly fat.

Read More