weight loss
There are many different weight loss diet programs  being promoted; however, the bottom line to effective weight loss is following a calorie reduction diet and engaging in exercise if you want long term weight loss.
You may be experiencing fluctuations in your body weight which is caused by consuming more calories than you burn.
Your body converts that excessive food intake to fat resulting in weight gain. This process was beneficial when people risked going days being hungry, due to limited food supply.
The bottom line is if you want to slim down, you need to expend more energy than you consume.
How many calories a day do people need to reduce in order to lose weight?
If you are losing weight under medical supervision you should follow your doctor’s advice.
If you are trying to do this on your own, the World Health Organization recommends that all adults have at least 1200 calories a day. If you try for less than this, your body may think you are in fact starving and slow your metabolism right down.  This will stop you losing any excess pounds.
Crash diets that restrict you to less than 1000 a day will result in rapid weight loss initially, but you will feel like you are starving and be miserable.
It is hard to sustain a diet program that makes you feel bad every hour of the day. These crash diets can also be very unhealthy to follow over the long term.
The greater the deficit between the calories you consume and what you burn the more weight you will lose. You will be more likely to maintain your new weght and waistline if you focus on losing about one pound a week. The more active you are the less you will have to cut down on calories; however, it is critical that you consume a diet that is high in nutritional value. Exercising will boost your metabolism and help tone your muscles. You may even experience an increase in muscle mass if you are doing resistance training as part of your exercise routine.
When looking at calorie counting as a way to Lose one pound a week you should keep a journal of all you eat and approximate how many calories each food item represents. Over a period of time you will feel comfortable in adjusting your calorie intake, based upon your food selections, to achieve effective weight loss.
You can cut down your calorie intake simply by changing the way you eat and prepare your meals. Many of us depend upon fast food and take out because of limited time available in our fast paced lives. It is much healthier to select the proper foods and cook your meals at home. Fruits and vegetables are low in calories and fat and should be a big part of your daily diet. Consuming smoothies, juices, and salads will help fill you up and can be very nutritious. Limit your carbohydrate intake to breakfast and lunch to help decrease the amount your body converts to fat at night.

weight loss

Is There A Best Exercise To Lose Belly Fat

There are many different opinions on the best exercise to lose belly fat.

The key to most programs for losing belly fat or achieving any goal is taking action and perserverance.

To effectively lose belly fat you must approach it from a nutritional, supplement and exercise standpoint.

Nutritionally your focus should be on consuming a healthy diet that includes plenty of lean meat for muscle growth and to help boost your metabolism. Your should be eating 5-6 small meals per day to help keep your metabolism boosted to burn off that unwanted fat.

There are many exercises that are effective for losing belly fat; however, some of the more effective include hanging leg raises and side bends.

Hanging leg raises will help shred the abdominal and oblique muscles. To perform you just hang from a bar and raise your legs until at least parallel to the floor.

Side bends with a dumbbell will also work the oblique muscles. To perform side bends just stand straight up with a dumbbell in one hand and lean to the side holding the weight and then raise back up to the starting position.

Those are a just two examples of exercises that will help you lose belly fat if commit to doing them on a routine basis. These should be combined with your total body exercise regimen if you want to burn fat and achieve optimal health and six pack abs.

Supplements can be very beneficial when combined with proper nutrition and exercise. Supplements that contain methyl-synephrine, green tea extract, and 11-hydroxy yohimbine have fat burning properties.

The key to finding the best exercise to lose belly fat is focusing on proper nutrition, routine belly fat burning exercise, and talking to your doctor about the safety of taking fat burning supplements.

6 Fat Burning Foods You Should Not Ignore

weight loss

Anyone attempting to lose weight is constantly looking for an edge and consuming foods that burn fat should be part of their weight loss program.

There are certain foods that may help in burning fat; however, you can not depend on the food alone to lose weight. Fat burning foods must be combined with eating a proper diet and exercise for optimal weight loss.

The following are 6 fat burning foods that should not be ignored:

1. Avocado

Avocado is a great choice when looking for fat burning foods.  Avocado helps to stabilize blood sugar in the body. When your blood sugar is elevated your pancreas produces insulin to help bring your blood sugar back down to normal. Constant elevations in your insulin as a result of blood sugar elevations will cause fat and subsequent weight gain. Stabilizing your bodies glucose levels will allow your body to burn fat more effectively.

2. Lean Meat

Lean meat requires more energy to digest and consuming lean meat will help you burn fat. You should consume the leanest meat possible, so when doing your shopping look for the meat that is labeled as being greater than ninety percent lean meat.

3. Chilies

Foods that contain chilies or cayenne pepper are considered to be fat burning foods. Chilies contain capsaicin that helps in increasing the metabolism. Capsaicin is a thermogenic food, so it causes the body to burn extra calories for about 30 minutes after you have eaten.

4. Garlic

Garlic has fat burning properties, stabilizes blood sugars, may lower blood pressure, and is a good anti-oxidant.

5. Citrus Fruits

Citrus fruits contain a flavonoid called naringerin, which has been shown to help prevent increases in body fat.

6. Green Tea

Green tea has fat burning properties in the form of Catechins. Catechins is an anti-oxidant that increases metabolism and the rate at which the liver burns fat.

You now have some of the more popular foods for burning fat. Trying to decrease or eliminate processed foods from your diet should also be one of your goals. Processed food loses many nutrients and may be high in sugar. You should also combine fat burning foods with proper nutrition and exercise if you want to achieve optimal weight loss.

weight loss

3 Super Tips For Losing Lower Belly Fat

Anyone trying to lose weight seems to want to know how to lose lower belly fat.

Belly fat tends to be the hardest for most of us to lose because our bodies try to hold on to it as we are losing weight.

There are measures that you can take to help speed up the process of losing lower belly fat:

The first thing you can do is cut out carbohydrates from your diet, unless you have just finished exercising. The body will not store any carbohydrates you consume following exercise, instead, it uses the carbohydrates to replenish your glycogen levels stored inside your muscles instead of storing the carbohydrates as fat.

Following this method will allow your body to maximize  its ability to start burning that lower belly fat.

Another method to help you achieve your goal of losing lower belly fat is to cut out drinks with more than zero calories. You should cut out drinking soft drinks and juices with empty calories. Consider drinking green tea, since it has been shown to help your body burn fat.

The next step in your goal to lose lower belly fat is tweaking your exercise routine to help stimulate fat loss.

Your need to boost your metabolism for optimal lower belly fat loss.

Interval training and weight training will help boost your metabolic rate for optimal fat loss.

To perform interval training hop on a treadmill or an exercise bike and sprint as fast as you can for 15 seconds, the next 30 seconds you can ride or jog at normal pace. After 30 seconds has elapsed, sprint or ride as fast as you can for another 15 seconds. You must do it continuously over a 15 minutes period. This will give your metabolic rate a huge boost for the next 24 hours.

If you were to just do cardio and jog on the treadmill you would burn calories only while you are jogging; however, with interval training you continue to burn calories for the next 24 hours.

You now have valuable information to help you in taking action to lose lower belly fat, so that you can start looking healthier and being healthier.

Lose One Pound A Week Without Starving

weight loss

The optimal approach to healthy, consistent weight loss is to pursue a program that allows you to Lose one pound a week.

Many people trying to lose weight want it off now and will resort to anything necessary without considering the long term consequences.

Anyone planning to pursue dieting for weight loss should be aware of the potential benefits as well as dangers of the different diets.

This is very important if you are considering the starvation diet.

Starvation diets can place your body under extreme stress.  The Hollywood style diets can get you into a dangerous cycle of yo yo dieting and can be detrimental for people with underlying medical problems.

The following are reasons that you might want to think again about implementing a starvation diet:

Slow Down Your weight loss With Starvation

As you know the body will turn to the stores of glycogen in the liver as an emergency source of glucose for energy. The problem with this is that your liver only stores enough glycogen for approximately one day. If your starvation diet last longer than one day your body will turn to other sources of energy. Your body will begin to burn muscle as a source for energy.

As your body burns muscle to produce the glucose it needs as energy, you will begin to experience a decline in muscle mass. The bodies metabolic rate is dependent upon muscle and a loss of muscle mass will cause the metabolic rate to fall resulting in a slowing of weight loss or you may experience weight gain.

There are multiple  2 or 3 day diets that claim to burn only fat; however, the truth is they only burn away metabolically active muscle tissue leading to slower weight loss. The  result of starvation dieting for about a week is that approximately 30 percent of  weight loss can be contributed to loss of muscle and fluid.

Muscle has the ability to burn calories even when the body is inactive as well as sleeping. This occurs, due to the bodies need to consume energy just to maintain muscle mass. By reducing the amount of muscle you have, starvation dieting can be detrimental to the calorie burning efficiency of the body.

How To Gain Weight By Starving

Regularly skipping meals in order to promote weight loss also has the opposite effect on your overall weight. Your body will recognize that you are not consuming regular meals. This will trigger your body to store calories in preparation for the next period of starvation.

The bad news for starvation dieters does not end there. When normal eating habits are resumed and caloric intake is back up to the levels you were consuming prior to starvation you may experience weight gain.  Also, you will have to work at getting back the muscle that you lost while on the starvation diet.

If your true desire is to lose weight, then focus on losing one pound a week by burning calories and decreasing caloric intake for steady, safe, and healthy weight loss.

weight loss

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