Eating less, or cutting back on fat in your diet, won't keep the weight off. What you really need to do is strike a good balance between the number of calories you consume and the number you burn. And the only way to do that is to exercise.
By exercising, you can lose weight while you eat more calories than if you simply went on a diet. Regular physical activity is much more effective at keeping the weight off in the long run than any diet.
With aerobic exercise, you can lose weight without drastically reducing the calories you consume or sacrificing important nutritional needs. One reason for this is because aerobic exercise not only elevates your metabolism while you're exercising, it can also keep it elevated even after you're done, depending of course on how long and how strong you exercise.
An aerobic program you stick with can help you lose weight easier because it can stimulate your body and make it burn calories. If weight control is your goal, some types of aerobic activity will work better than others. Low-impact aerobics, like walking, step aerobics and low-impact aerobic dance are your best bets. Some good no-impact aerobic activities you can benefit from include swimming, bicycling and rowing.
Your muscles burn calories during physical activity. Increase your muscle mass, and you'll be increasing your body's capacity to burn calories both during activity and at rest.
By incorporating strength training into your activity program, as well as following a moderate diet, you'll be able to maintain lean muscle mass while you lose fat.
Start any strength-training program with one set of exercises and a weight that allows you to complete eight to 12 repetitions. Your program should exercise your legs, arms, chest and upper back. If you want to strengthen your stomach and lower back, increase the number of repetitions with weights that offer less resistance.Follow a moderate low-fat diet and an exercise program that combines aerobic activity and strength training. That's the key to losing weight - and keeping it off.
Begin slowly with exercises you find comfortable and build as your body becomes accustomed to the activity level. Don't start out too hard or too fast. Chances are you may injure yourself or quit before you've done yourself much good.
Maintaining a lower, healthier body weight is something you can accomplish. So start now and keep on going!
Wednesday, November 19, 2008
Lose Belly Fat - How To Lose Weight In Stomach Area. Exercises to lose belly fat
Nowadays people are doing more of white-collar jobs and the belly finds its way out of the restricted corners of the body. The more stressed people get the greater is the fat deposition. The reason is that belly fat functions differently than fat anywhere else in the body.
The blood supply in the belly region is greater and it receives a greater amount of the fat hormone Cortisol, whose production remains high along with the amount of stress a person is taking. And as a result the high level of Cortisol ensures higher deposition of belly fat. And the quest remains…how to lose belly fat or weight in stomach area.
Well, the quest is not much far off. The most important thing is exercising correctly and routinely in order to lose belly fat or weight in stomach area. Daily exercising like walking, cycling & mild running not only helps reduce a person’s stress levels after a long days work, but also helps lose weight.
After the key factor to lose belly fat is not only reduce weight but also reduce stress! People who workout regularly can carry out ab-crunches or sit-ups with increased vigor and novice people can start off with 1-set of 10-15 repetitions and get on to 3-sets of 20-30 repetitions.Again, exercising not only includes brisk workouts, but a good way to relax also.
Most of the problems the human body faces are due to inefficient breathings. So to essentially reduce and lose belly fat or weight in stomach area, one must practice deep-breathing everyday. Meditations is a very helpful exercise where one must sit over a hard and level surface, feet folded, spine straight, and breathe deeply through the nostrils and breathe out via the mouth.
And during this time he/she must try to concentrate upon any particular thing in the mind, for example a candle or family picture or maybe god! This is a perfect way to get relief from stress and gradually lose belly fat. Practice eating food containing more of omega 3 fatty acids, which reduce stress, should be made a part of one’s diet. Also, people must not seek refuge to food during stressed times and incorporate positive thinking an integral part of one’s character and make the body lose belly fat which is the real enemy. It must me understood that its not difficult to lose belly fat or weight in stomach area…proper exercises, diet and positive thinking can achieve this most easily.
Before you leave this page I'll recommend a site where you will find further information on weight loss click here
Author
If you want to find out what is weight loss revolution the author recommends to visit this site: http://www.ab-info-c.com/weight-loss-revolution/
The blood supply in the belly region is greater and it receives a greater amount of the fat hormone Cortisol, whose production remains high along with the amount of stress a person is taking. And as a result the high level of Cortisol ensures higher deposition of belly fat. And the quest remains…how to lose belly fat or weight in stomach area.
Well, the quest is not much far off. The most important thing is exercising correctly and routinely in order to lose belly fat or weight in stomach area. Daily exercising like walking, cycling & mild running not only helps reduce a person’s stress levels after a long days work, but also helps lose weight.
After the key factor to lose belly fat is not only reduce weight but also reduce stress! People who workout regularly can carry out ab-crunches or sit-ups with increased vigor and novice people can start off with 1-set of 10-15 repetitions and get on to 3-sets of 20-30 repetitions.Again, exercising not only includes brisk workouts, but a good way to relax also.
Most of the problems the human body faces are due to inefficient breathings. So to essentially reduce and lose belly fat or weight in stomach area, one must practice deep-breathing everyday. Meditations is a very helpful exercise where one must sit over a hard and level surface, feet folded, spine straight, and breathe deeply through the nostrils and breathe out via the mouth.
And during this time he/she must try to concentrate upon any particular thing in the mind, for example a candle or family picture or maybe god! This is a perfect way to get relief from stress and gradually lose belly fat. Practice eating food containing more of omega 3 fatty acids, which reduce stress, should be made a part of one’s diet. Also, people must not seek refuge to food during stressed times and incorporate positive thinking an integral part of one’s character and make the body lose belly fat which is the real enemy. It must me understood that its not difficult to lose belly fat or weight in stomach area…proper exercises, diet and positive thinking can achieve this most easily.
Before you leave this page I'll recommend a site where you will find further information on weight loss click here
Author
If you want to find out what is weight loss revolution the author recommends to visit this site: http://www.ab-info-c.com/weight-loss-revolution/
Lose Up to 10 Pounds in 4 Weeks with Little Effort
Let’s face it, diet and exercise programs just take too much time and are always difficult to follow for the average person. You have to be really committed to keep on top of some of these programs. Perhaps you have tried different programs but simply lost your motivation. I, like you had started all kinds of programs in the past but just lost interest in them, for the most part because they were really hard to become a part of my life. Some were probably great programs, but my daily life situations combined with some hard to break routines made me not as motivated or committed as I should have been. Make no mistake, my intentions were good but my mind and heart were not as committed as they should have been. With each failed program, I slipped deeper and deeper into complacency that it was alright to be a little overweight.
If only I had at the very least, a small victory, a pound or two lost, it could have been a turning point that would have motivated me further and spurred a greater commitment to a healthy lifestyle. Well, if you can relate to what I have written, what I am going to tell you about is for you.Today, I do have a regular exercise and diet program that I follow but this article isn’t about that. This article is about how I lost weight by simply making a few small changes in my every day choices. I put together this simple program mostly by trial, error, accident and revised it with information I later obtained as a result of a natural personal training regimen I follow.
I have followed the plan I am going to tell you about and have lost weight with it. Believe it or not, just by changing what I ate for breakfast and snacks, I lost five pounds! It worked for me and it can really work for you as long as you stay with it for 4 weeks.This is not a strict diet or exercise program but simply a list of choices, options if you will, that you can choose on a daily basis. Your mission is simply to choose a minimum of any three of the options listed and stick to them for every day for at least 4 weeks or preferably more. If you choose more options, the quicker and the more weight you will lose. How much weight you actually lose will depend on your own body and the options you choose.No matter what you do to try to lose weight, it all comes down to two things. What you put in your mouth and how much exercise you get.
If you reduce what you put in your mouth, but not exercise you will lose weight. If you exercise but still eat the same, you will lose weight. If you reduce what you put in your mouth and exercise, you will not only lose weight but you will lose more of it, faster and will be in better health to keep it off. This method is really simple, but like anything you have to be willing to really want to make a change in your life. All that you have to do is select at least three of the options from the list of items below, stick to them for at least four weeks and see the difference. Of course, if you choose more options you will lose more weight at a faster rate, but the success of the program rests on how easy it will be for you to maintain the options for at least a four week or more period. Some of the options may not apply to you or you may already be doing them, so you cannot select these as an option under the program.Here are your options. Select at least three that you can live with for the next four weeks.
• Stop using or adding salt to your food.
• Stop using or adding sugar to your food (this includes adding sugar to your coffee,tea ancereal).
• Replace carbonated beverages (soda, pop) with water or low fat milk (skim or 1%).
• Start taking a multi-vitamin every day.
• Avoid fried foods (French fries, fried chicken, fried fish, etc.) replace with baked, grilled or BBQ. • Avoid bagged potato, taco chips and chocolate candy, replace with fruit and rice cakes.
• Replace white bread with 100% whole wheat bread.
• Avoid creamy dressings or sauces, even if they say “light" or “reduced fat".
• Avoid pre-sweetened cereals, replace with an unsweetened whole grain cereal or oatmeal (please don’t add sugar!).
• Just say no to donuts and pastry.
• Drink 4 glasses of water a day.
• Use 1% or skim milk instead of regular or 2% milk.
• Eat portions of food that are no larger than your closed hand. (ie. A typical dinner might be a “handful" of salad, a “handful" of vegetables, a piece of meat not larger than your closed hand and for desert a “hand sized" helping of fruit.)
• Reduce wine, beer and liquor consumption by half.
• Eat more bananas, apples, pears and other fresh fruits.
• Do not snack or eat a meal less than one hour before you go to bed.
• Read the nutritional labels of the foods you buy, consider the items with the lowest sugar or calorie content.
• Eat red meat only once a week, replace with chicken or fish on other days.
• Avoid pork, ham, bacon, pork sausage.
• Take the stairs instead of the elevator daily (at least when going down to the ground floor).
• Run, walk, jog or bike for at least 20 minutes once a week.
As always is the case when considering any diet or exercise routine, you should always consult your doctor before you begin. This is especially true if you have any medical conditions or are on medications. Give this a try for four weeks and see what results you get. You can do it.
About the AuthorDr. Robert Ing is a forensic specialist with appearances on North American news networks. He has provided security for celebrities and dignitaries.
http://www.blogger.com/www.drroberting.com
If only I had at the very least, a small victory, a pound or two lost, it could have been a turning point that would have motivated me further and spurred a greater commitment to a healthy lifestyle. Well, if you can relate to what I have written, what I am going to tell you about is for you.Today, I do have a regular exercise and diet program that I follow but this article isn’t about that. This article is about how I lost weight by simply making a few small changes in my every day choices. I put together this simple program mostly by trial, error, accident and revised it with information I later obtained as a result of a natural personal training regimen I follow.
I have followed the plan I am going to tell you about and have lost weight with it. Believe it or not, just by changing what I ate for breakfast and snacks, I lost five pounds! It worked for me and it can really work for you as long as you stay with it for 4 weeks.This is not a strict diet or exercise program but simply a list of choices, options if you will, that you can choose on a daily basis. Your mission is simply to choose a minimum of any three of the options listed and stick to them for every day for at least 4 weeks or preferably more. If you choose more options, the quicker and the more weight you will lose. How much weight you actually lose will depend on your own body and the options you choose.No matter what you do to try to lose weight, it all comes down to two things. What you put in your mouth and how much exercise you get.
If you reduce what you put in your mouth, but not exercise you will lose weight. If you exercise but still eat the same, you will lose weight. If you reduce what you put in your mouth and exercise, you will not only lose weight but you will lose more of it, faster and will be in better health to keep it off. This method is really simple, but like anything you have to be willing to really want to make a change in your life. All that you have to do is select at least three of the options from the list of items below, stick to them for at least four weeks and see the difference. Of course, if you choose more options you will lose more weight at a faster rate, but the success of the program rests on how easy it will be for you to maintain the options for at least a four week or more period. Some of the options may not apply to you or you may already be doing them, so you cannot select these as an option under the program.Here are your options. Select at least three that you can live with for the next four weeks.
• Stop using or adding salt to your food.
• Stop using or adding sugar to your food (this includes adding sugar to your coffee,tea ancereal).
• Replace carbonated beverages (soda, pop) with water or low fat milk (skim or 1%).
• Start taking a multi-vitamin every day.
• Avoid fried foods (French fries, fried chicken, fried fish, etc.) replace with baked, grilled or BBQ. • Avoid bagged potato, taco chips and chocolate candy, replace with fruit and rice cakes.
• Replace white bread with 100% whole wheat bread.
• Avoid creamy dressings or sauces, even if they say “light" or “reduced fat".
• Avoid pre-sweetened cereals, replace with an unsweetened whole grain cereal or oatmeal (please don’t add sugar!).
• Just say no to donuts and pastry.
• Drink 4 glasses of water a day.
• Use 1% or skim milk instead of regular or 2% milk.
• Eat portions of food that are no larger than your closed hand. (ie. A typical dinner might be a “handful" of salad, a “handful" of vegetables, a piece of meat not larger than your closed hand and for desert a “hand sized" helping of fruit.)
• Reduce wine, beer and liquor consumption by half.
• Eat more bananas, apples, pears and other fresh fruits.
• Do not snack or eat a meal less than one hour before you go to bed.
• Read the nutritional labels of the foods you buy, consider the items with the lowest sugar or calorie content.
• Eat red meat only once a week, replace with chicken or fish on other days.
• Avoid pork, ham, bacon, pork sausage.
• Take the stairs instead of the elevator daily (at least when going down to the ground floor).
• Run, walk, jog or bike for at least 20 minutes once a week.
As always is the case when considering any diet or exercise routine, you should always consult your doctor before you begin. This is especially true if you have any medical conditions or are on medications. Give this a try for four weeks and see what results you get. You can do it.
About the AuthorDr. Robert Ing is a forensic specialist with appearances on North American news networks. He has provided security for celebrities and dignitaries.
http://www.blogger.com/www.drroberting.com
Monday, October 20, 2008
4 Healthy And Simple Weight Loss Tips
Here are 4 really important tips to consider when attempting to lose weight or go on a diet. They are easy, but don't let that fool you, because they can be a very powerful aid in helping you get rid of access body fat.
1. Drink Lots More Water - Drinking 6-8 glasses of preferably purified water each day is the absolute minimum you should be consuming for good health. For instance, your body requires roughly a glass of water to digest each meal. Dehydration has been shown to decrease your metabolic rate which means you burn fat at a much slower pace. Another important aspect of water is that sometimes when you feel hungry, you may actually just be "hungry" for water and not actual food. The body sometimes makes it hard to differentiate between the two. Water also has the effect of supressing your appetite if had roughly half an hour before your meals. Also don't make the mistake of thinking that tea or coffee count, because they don't.
2. Never Ever Skip Breakfast - The most important meal of the day is breakfast. What you eat in the morning will be used as the fuel for your body for that day. If you start to skip breakfast trying to reduce food intake or calories, your body may take this as a sign that there is a food shortage. When this happens, weight loss becomes almost impossible. It also causes some people to overeat at night when you are inactive, causing all the extra calories to be stored as body fat. Try having your biggest meal for breakfast and smallest meal for dinner. This way, your body gets the nutrition it needs during the day and not when it's getting ready to go to sleep.
3. Avoid All Crash Diets - Similar to skipping breakfast, drastically reducing your daily calorie intake will also signal to your body that there is a food shortage and that it had better hold on to it's fat supplies as long as possible. It also deprives you of much needed essential nutrients and brings your metabolism to an almost complete stop. You will also tend to feel depressed and tired while on these types of diets for the same reason. It is unhealthy and one of the worst things you can do to try and lose weight.
4. Eat Food Slowly - When you eat your meals, take your time and enjoy each bite, taking time to chew slowly and thoroughly. It has been said that it takes about 20 minutes for your stomach to signal the brain that it is full and satisfied. If you eat too fast, you may end up consuming much more food than you actually needed to feel full because your brain hasn't yet caught up to your stomach.
If you add these above tips to your daily habits, you may find that you start to lose weight without any other type of diet change or exercise activity. Sometimes it only takes a few very small and easy changes to get results.
About the Author
The Kokoska Method is the new free weight loss program online that will show you how to easily lose weight without having to buy anything. Learn more about the method by visiting: Weight Loss Program
1. Drink Lots More Water - Drinking 6-8 glasses of preferably purified water each day is the absolute minimum you should be consuming for good health. For instance, your body requires roughly a glass of water to digest each meal. Dehydration has been shown to decrease your metabolic rate which means you burn fat at a much slower pace. Another important aspect of water is that sometimes when you feel hungry, you may actually just be "hungry" for water and not actual food. The body sometimes makes it hard to differentiate between the two. Water also has the effect of supressing your appetite if had roughly half an hour before your meals. Also don't make the mistake of thinking that tea or coffee count, because they don't.
2. Never Ever Skip Breakfast - The most important meal of the day is breakfast. What you eat in the morning will be used as the fuel for your body for that day. If you start to skip breakfast trying to reduce food intake or calories, your body may take this as a sign that there is a food shortage. When this happens, weight loss becomes almost impossible. It also causes some people to overeat at night when you are inactive, causing all the extra calories to be stored as body fat. Try having your biggest meal for breakfast and smallest meal for dinner. This way, your body gets the nutrition it needs during the day and not when it's getting ready to go to sleep.
3. Avoid All Crash Diets - Similar to skipping breakfast, drastically reducing your daily calorie intake will also signal to your body that there is a food shortage and that it had better hold on to it's fat supplies as long as possible. It also deprives you of much needed essential nutrients and brings your metabolism to an almost complete stop. You will also tend to feel depressed and tired while on these types of diets for the same reason. It is unhealthy and one of the worst things you can do to try and lose weight.
4. Eat Food Slowly - When you eat your meals, take your time and enjoy each bite, taking time to chew slowly and thoroughly. It has been said that it takes about 20 minutes for your stomach to signal the brain that it is full and satisfied. If you eat too fast, you may end up consuming much more food than you actually needed to feel full because your brain hasn't yet caught up to your stomach.
If you add these above tips to your daily habits, you may find that you start to lose weight without any other type of diet change or exercise activity. Sometimes it only takes a few very small and easy changes to get results.
About the Author
The Kokoska Method is the new free weight loss program online that will show you how to easily lose weight without having to buy anything. Learn more about the method by visiting: Weight Loss Program
Why Some Weight Loss Programs Don’t Work? Then What Works?
You cannot lose weight using Low Fat Diets. For more than 15 years, we have been conditioned to think that low fat foods would help us to lose fats. As we know, our society is still filled with people who are getting more overweight. What does that mean for you? This confirms the fact that eating a purely low fat menu is not the answer to weight loss.
How about Low Calorie Diets?
You tried a Low Calorie Dieting Plan. Does it work? Eating low calories is the worst thing that you can do to your body. Not only will this habit slows down your body's fat burning engine, it destroys your hope of losing weight. Yes low calorie diets may allow a few pounds of weight loss for the first few days, but then after that what happens? The weight loss comes to a stop, commonly known as a dieting plateau.
How about Low Carb Plans?
In the last couple of years, low carb diets have been quote popular. Why do some people fail to lose fats using this method? Numerous feedbacks showed that it is extremely difficult to follow. With less carbo in your body, you feel energy-less and restless. How are you going to live with this kind of life? Many gave up the idea about weight loss.
How about Low Fat Diets?
Today, we are so conscious of the word “fats” on any food labels. You go for ‘low fat’ or ‘non-fat’ food. Bottomline, are people losing weight? No.
How about Eating Lesser Amounts?
Do you think by starving yourself, you will lose weight? Wrong! The body is a smart engine. It detects a drop in calories intake and then adjust itself by burning fewer calories each day. For example, if you are eating a 2500 calories per day your body will adjust its metabolism to burn 2500 calories per day. And you begin to drop your calories intake to 1000. The body metabolism will adjust to the new 1000 calories intake. Therefore you fail in your attempt at weight loss target.
What is the Problem?
You are overweight because you are eating the wrong foods in the wrong way. Hence the problem lies with the food you eat. You get fat because you don’t eat the right foods at the right intervals each day. Just like biorhythm in our body, the body needs certain foods at certain intervals each. So if you don’t eat the right foods at the right times then the body won’t burn those calories. You end up storing those calories as fat tissue. So it has nothing to do with eating lesser portion or exercising to weight loss. Oh this is a real paradigm shift in the way society thinks in weight loss!
Then What Works?
Did you know that your brain controls the release of Fat Burning Hormones after each meal? It's true. Every time you eat something there are 2 types of hormones released into your bloodstream, and together they control Fat Burning and Fat Storage. And these 2 hormones are controlled by the foods that you eat.
In order to ‘trick’ the body to burn the fats faster, you will need to eat more than 3 meals a day over 11 days. You will need to alter these hormones correctly. Of course you cannot be eating all the chocolates that you love to eat for the next 11 days. You must eat the right meals in the right patterns each day. And after 11 days have passed you'll be much slimmer and lighter on the scale. It is based on the Shifting Calories Theory. And a Menu Generator that will tell you what foods you should be eating for 11 days. It is a Weight Loss Secret Formula Truly Revealed.
About the Author
Dr Jo Johnson is a medical practioner who loves to eat and hates fasting. She found this wonderful program that has helped her to lose those unsightly fats and has recommended this program to many of her friends. Check it out for yourself at ... http://www.fatlossfast.org Please leave your name and email so that we can keep in touch and I give you a free Ebook on "51 Tips to Lose 9 lbs". Cheers and All the Best To You.. Dr Jo Johnson
How about Low Calorie Diets?
You tried a Low Calorie Dieting Plan. Does it work? Eating low calories is the worst thing that you can do to your body. Not only will this habit slows down your body's fat burning engine, it destroys your hope of losing weight. Yes low calorie diets may allow a few pounds of weight loss for the first few days, but then after that what happens? The weight loss comes to a stop, commonly known as a dieting plateau.
How about Low Carb Plans?
In the last couple of years, low carb diets have been quote popular. Why do some people fail to lose fats using this method? Numerous feedbacks showed that it is extremely difficult to follow. With less carbo in your body, you feel energy-less and restless. How are you going to live with this kind of life? Many gave up the idea about weight loss.
How about Low Fat Diets?
Today, we are so conscious of the word “fats” on any food labels. You go for ‘low fat’ or ‘non-fat’ food. Bottomline, are people losing weight? No.
How about Eating Lesser Amounts?
Do you think by starving yourself, you will lose weight? Wrong! The body is a smart engine. It detects a drop in calories intake and then adjust itself by burning fewer calories each day. For example, if you are eating a 2500 calories per day your body will adjust its metabolism to burn 2500 calories per day. And you begin to drop your calories intake to 1000. The body metabolism will adjust to the new 1000 calories intake. Therefore you fail in your attempt at weight loss target.
What is the Problem?
You are overweight because you are eating the wrong foods in the wrong way. Hence the problem lies with the food you eat. You get fat because you don’t eat the right foods at the right intervals each day. Just like biorhythm in our body, the body needs certain foods at certain intervals each. So if you don’t eat the right foods at the right times then the body won’t burn those calories. You end up storing those calories as fat tissue. So it has nothing to do with eating lesser portion or exercising to weight loss. Oh this is a real paradigm shift in the way society thinks in weight loss!
Then What Works?
Did you know that your brain controls the release of Fat Burning Hormones after each meal? It's true. Every time you eat something there are 2 types of hormones released into your bloodstream, and together they control Fat Burning and Fat Storage. And these 2 hormones are controlled by the foods that you eat.
In order to ‘trick’ the body to burn the fats faster, you will need to eat more than 3 meals a day over 11 days. You will need to alter these hormones correctly. Of course you cannot be eating all the chocolates that you love to eat for the next 11 days. You must eat the right meals in the right patterns each day. And after 11 days have passed you'll be much slimmer and lighter on the scale. It is based on the Shifting Calories Theory. And a Menu Generator that will tell you what foods you should be eating for 11 days. It is a Weight Loss Secret Formula Truly Revealed.
About the Author
Dr Jo Johnson is a medical practioner who loves to eat and hates fasting. She found this wonderful program that has helped her to lose those unsightly fats and has recommended this program to many of her friends. Check it out for yourself at ... http://www.fatlossfast.org Please leave your name and email so that we can keep in touch and I give you a free Ebook on "51 Tips to Lose 9 lbs". Cheers and All the Best To You.. Dr Jo Johnson
Subscribe to:
Comments (Atom)
Posts
