Archive | Losing Fat

Weight Loss – Best Way to Get Rid of Belly Fat Fast! – Nurse’s Guide

If you want to get rid of belly fat fast the best way to do it is through exercise. Of course you can count calories or go on a raw food diet too but the exercise will help whittle the belly fat away. The following tips will help you lose weight and you’ll watch the belly fat disappear.

Any time you participate in any physical activity you’ll reduce your belly fat and lose weight. If you have a bike or can borrow one, even if it’s only riding in your neighborhood you’ll soon benefit. Take biking for example. Start out slow and work up to 30 minutes a day of solid biking. Make sure if you stop on your bike that you subtract the time you stopped. Every week add about ten percent more time. You want to keep adding more so you can experience the weight loss benefits.

Taking into account how fast you’re going. If you are going up hills you’ll need to take that into account when you compute the time. It’s generally thought that one minute of biking is equivalent to one minute of running. In both cases they should be intense.

Also you can buy a pedometer and see if you can get in 10,000 steps a day. You can wear it when you ride your bike. Put it on your lower leg and it will measure your steps every time it goes around. After you reach 10,000 steps a day you should notice you’re starting to lose weight and losing some belly fat.

If at all possible, borrow a heart rate monitor. You want to compare how fast your heart is beating when you’re on your bike. Use it also when you go for your walk. If the heart monitor indicates the same number of heart beats per minute then you’re probably experiencing the same intensity walking as you are biking.

In any case step up your activity level and try to get in at least 10,000 steps a day. Whether you’re biking or walking or participating in any physical activity or sport, you’ll soon notice you’re starting to lose weight. This will be especially true if you’re also cutting out calories or eating a raw food diet.

A raw food diet, also called living food diet, can really help you lose belly fat and lose weight fast. Not only is exercise and good physical fitness good for losing weight but with the weight loss you’ll notice a significant improvement in your health also. Of course there are a lot of other natural ways to lose weight. You’ll want to focus on the natural ways as opposed to drugs, diet pills and expensive weight loss programs.

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Fat Loss Tips For Women

Fat loss for women is a bit tricky as there are lots of other factors that come into place when it comes to fat in women. As a general rule, there is a larger percentage of fat in women than in men. Even the change in diet sometime makes it very hard in the loss of fat in women due to the physiology of women. The presence of large amounts of Alpha-2-receptors on the lower body of women causes the large increase of body fat in the lower part of the body.

This being the reason as to why there is fat accumulation on women’s hips and things, and responds very slowly to all different type of fat lose methods. The following are the points as to why fat loss for women are harder in response

o The basal lipolysis which is the fast released at rest and before eating is greater from the upper body parts of the skin than the lower parts of the skin. This is the same for both sexes but in women the lower activity is a bit lower.

o Unlike in men beta agonists such as caffeine don’t help in the increase of breakdown of fat in the lower body. This is due to largely because of the increase amount of Alpha-2-receptors in the lower body of women.

o Both genders breaks down fat in the lower body in the same way.

o The female hormone estrogen plays a major role in the protection of buildup of fat in the lower body of the women.

Keeping these in mind helps to realize the function in the female system and what should be used and not be used for the choice of losing weight in females. A good point would be that insulin makes these alpha-2-receptorrs more sensitive to reducing carbohydrates and helps in its break down. Another factor that causes an increase in fat build up would be the use of birth control pills as it deals with estrogen content.

This doesn’t mean that women can’t lose weight or there is no hope for fat loss for women, its just that they need to be approached in a slightly different manner.

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The Best Vegetables For Weight Loss And Fat Burning

When looking up more info on the best vegetables for weight loss, most folks want a list of the healthiest veggies to get slim. Read this entire article and find out what they are. If you wish to get trim and lean, you must lower your calorie intake and this is easily done with the top vegetables for losing weight. It is now widely known by most folks that low calorie meals decrease the levels of stored body fat so this becomes a highly effective approach in reducing your excess weight.

Earlier research also presented facts that plant-based food items such as leafy vegetables help to manage being hungry and also over-eating.

Leafy vegetables are likely to be high in h2o and also fiber. They possess a low-calorie content which makes their ingestion a highly effective tactic in diet planning and even more so when combined with virtually any weight loss pill or other dietary supplement.

The idea not only boosts the results of trimming down, but additionally improves digestion of food and also metabolic process.

Consuming more leafy vegetables is important for individual wellness. Yet what are the very best green leafy vegetables for weight loss? One can possibly like a wide variety of green leafy vegetables to select from. Many health professionals, in reality, advise including leafy vegetables to your meals and dishes for losing weight quickly and easily. They often recommend seven or more servings of leafy vegetables per day for excellent final results.

Even so, a list of the very best leafy vegetables for losing weight for some people is probably not of interest. There are some folks who don’t like to eat the most nutritious leafy vegetables and some even gag at the thought. You can even find circumstances involving allergy symptoms as the body behaves to particular leafy vegetables therefore it is better to look for advice first. The most healthy leafy vegetables for you incorporate broccoli, spinach, cabbage, brussels sprouts, collard greens, and kale.

The apple is well known to be fiber rich and contains pectin. Pectin stops against taking in fat excess and also inhibits hunger. It has high water content that is very helpful in eliminating toxins. Celery ought to be ingested with skin unchanged as it gives plenty of fiber. On one hand, grapefruits may also be effective to shed weight. Based on recent reports, leafy vegetables consist of substances that reduced blood insulin stage by the body processes. It is just a metabolic process increaser, thereby, it plays a part in weight reduction and burning body fat faster.

Collard greens, likewise, could be included on the list of very best leafy vegetables for losing weight. They really are packed with potassium that assists boosting levels of nourishment intake. It really is mostly h2o and vitamins and it has many health benefits for you.

On another similar note, one of the very best fruits for losing weight could be the kiwi fruit. It is just a low-calorie tasty fruit which is high in fiber. It includes equally disolveable fibers which inhibits your appetite and also insoluble fibers which helps with digestion of food. Melons are incredibly low-calorie food items which contain mostly h2o and also fiber. Berries including raspberries, blackberries and blueberries also speed up weight loss. These types of foods provide power and also burn up fat rapidly. Berries consist of fiber, low-calorie but high nutrient content and also antioxidants.

Acai berries, said as “an amazing diet plan key from the Amazon”, could be the newest discovery which can help with weight loss. It really is composed of antioxidants, phytosterols, essential fatty acids, and also amino acids that really work with each other to get rid of fat efficiently and also helps to make meals less complicated.

Other leafy vegetables including cabbage, turnip greens and also spinach may also be regarded as very best leafy vegetables for losing weight. In addition, it’s encouraged to step away from canned vegetables because these are generally packed with salt and are lower in nutrients. Dried up leafy vegetables get higher nutrient concentrations considering that their h2o compound is already taken out.

The top leafy vegetables for you are generally organic. Always use leafy green vegetables for greater final results as previously mentioned. Complement this specific tip with ongoing workouts and quick weight loss results will most certainly be reached. Consuming the best leafy green vegetables for weight loss will allow you to trim down whilst fat deposits burn off quickly.

The idea proved helpful for me and I also am sure it will for you as well. To get a complimentary e-Book that shows the best way to lose 20 to 30 pounds quickly and easily, visit my blog at the link below this article in my author info section.

To efficiently burn body fat deposits whilst getting healthier, utilize this basic technique of eating more items from the list of best vegetables for weight loss that reduced my problem of excess flab by more than 25 pounds in less than two months.

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5 Best Exercises For Successful Weight Loss

When you’re working on exercises to get a flat tummy, you have to remember that any routine needs commitment. The best workouts for belly fat are not just about what actually works but also what you can stick with and what you’ll enjoy doing. Let’s take a look at 5 exercise tips for successful weight loss.

1. Resistance Training.

This form of exercise is generally regarded one of the best to achieve successful weight loss. Sometimes women can be unsure about exercising with weights because they don’t want to build big muscles. But resistance or strength training delivers one of the best exercises to get a flat tummy because muscles burn more calories, even while they are at rest. The best way to burn fat with resistance training and not develop big muscles is to do a combination of exercises that work your whole body.

2. Interval Style Training.

As well as resistance training, aerobic exercises contribute towards successful weight loss and a flat belly. These are exercises that are designed to condition the heart and lungs and use up fat stores all over the body for energy. To get the maximum results from your aerobic exercises, swap between higher intensity exercise with low intensity recovery periods. With this interval training method, you can build stamina and burn more calories.

3. Walking And Running.

This exercise helps you shed weight while keeping your heart rate up and giving your lungs a good work out. Walking and running are two great exercises to get a flat tummy. Furthermore, the only equipment you need is a good pair of training shoes. Obviously running burns more calories, but brisk walking is not too far behind. Integrate interval training into your running and walking routine and don’t forget to warm up and cool down.

4. Swimming.

Most people enjoy a dip in the pool, so why not turn that dip into some laps as a form of exercise? Swimming is one of the best exercises to get a flat tummy because it makes you work many other parts of your body while working your midsection. Swimming helps your lungs build endurance so that you’re able to hold your breath longer and it works your legs and arms at the same time.

5. Cycling.

Riding your bike is another one of the best exercises to get a flat tummy. Depending on the speed and intensity, the average person can burn between 250 to 500 calories during a 30-minute bike ride. Riding your bike gives your body a lot of variety. Cycling not only works your tummy, but your legs and arms as well. Remember when biking, always be safe; wear a helmet and reflective clothing and take a water bottle with you.

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The Only Rapid Fat Loss Diet You Will Ever Need

While it is generally regarded that consistent weight loss of 2-3 pounds per week is the safest and the easiest to sustain, there are a number of reasons why you might want to push the envelope and embark on a rapid fat loss diet. Perhaps you have a class reunion approaching, or your friends surprised you with a trip to Cancun in two weeks. Or maybe, for psychological reasons, you need to see some quick results before you settle into a more conventional nutritional program. Regardless, there are no shortages of “starvation” or “crash” diets, supplements, and a million other items being peddled to people in your position. Let’s talk about the problem with traditional starvation diets and then we will go over a rapid fat loss diet which is admittedly difficult, but which will also reveal astonishing results in just a few weeks.

Have you ever tried to lose weight by starving yourself with the “Grapefruit Diet”, or the “Cabbage Soup Diet”, or any of its myriad clones? If you have, you will probably recognize the problems with these diets. The first week, you will most likely lose a lot of weight. Perhaps even a pound per day. By day 7 you step on the scale and you’re down 7 pounds! You tell all your friends about the diet and this is how the fad continues. However, during the second week the weight loss slows down, you are having painful cravings, you feel ill and foggy headed and unable to work. Worst of all, the weight loss has come to a standstill. So, you think to yourself “well ten pounds isn’t so bad, I’ll just end the diet now”, and what do you know? Within a few days you rebound right back to your original weight or perhaps you even picked up a couple more pounds as a “souvenir” from your trip down starvation lane!

Here is an important point, and if you can remember this, you will never fall for another starvation diet again: Your body holds between 5-10 pounds of water underneath the skin. When you go on a starvation diet you are only losing water! The minute you start eating normally the weight will come back, and since your metabolism has likely slowed down from malnutrition, it is very likely you will gain a couple “souvenir” pounds as a reminder of your horrible experience!

When designing the ideal rapid fat loss diet we need to take the above into consideration and take advantage of the millions of dollars of research poured into nutritional science each year. I will warn you: This diet is not easy. But, on the upside, it is easier than gulping cabbage soup all day long and it is the most effective rapid fat loss diet that has been published to this day. Here are some of the advantages of this rapid fat loss diet:

  • It includes fiber. This is important for the health of your digestive system and cholesterol. It is woefully lacking from most rapid fat loss diets.
  • Sufficient calories. You will be in a caloric deficit, but the total number of calories are double than most “starvation diets” and the results will be much better because they are the right kind of calories.
  • Timed carbs. By eliminating carbs you will spare muscle and burn fat quickly. However, if you were to cut carbs out altogether you would quickly plateau. It is important to shake things up regularly, and for this reason you will consume carbs at the right times. After workouts and once per week in the mornings, when insulin response is greatest.
  • Healthy fats. The diet includes health fats which help with energy, strengthen immune system, increase oxygen uptake, and so many other benefits we don’t have space to list them all.

Here is your shopping list:

  • High Quality Protein Powder (Make sure it is isolate, buy a two pound bottle so you aren’t stuck with a taste you don’t like). If you like fruity flavors than I recommend Syntrax Nectar.
  • Shaker bottles. You will find these at a sports supplement store when you purchase the protein powder.
  • Milled Flax Seeds. These provide your fiber and some of your EFAs. Purchase these at a local health food store or online.
  • Udo’s Oil Capsules. This will provide you with the all-important EFAs. Available at any health food store.
  • Oatmeal.
  • One of the following: Raisins, blueberries, blackberries.
  • Grape Juice (Optional, see below)

Take your ideal weight and divide by 30. Round this number down and this is the number of protein shakes you will be drinking throughout the day. Include the flax seeds with each shake and take two of the Udo’s capsules with each shake. You will be mixing the powder with water only, and ice if you prefer. You can mix the shakes ahead of time and take them to work with you. It is very important to drink them regularly throughout the day and never go longer than three hours without a shake.

Pick one day per week for your carb meal. On this day, you will substitute a bowl of oatmeal and your chosen fruit for the morning protein shake.

If you work out intensely, you can include one 8oz glass of grape juice after a weights workout three days per week. Otherwise, the weekly oatmeal will be your only carb source.

After following the above rapid fat loss diet, and including the RFB training routine, many people have reported losing up to 30 pounds in 28 days. Of course, we know that some of this is water (5-10 pounds), but since calorie consumption is sufficient you will avoid the negative side effects of starvation diets, and most importantly, your will results will be long lasting.

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Easy Nutrition Guide to Lose Belly Fat

A nutrition guide that is simple to understand and implement is your easiest bet to decide between baked potato chips, pita chips, or just baking your own potato chips at home! There are so many different weight loss meal plans, from the Paleo diet to the South Beach diet, how can you choose one that’s right for you?

What’s helped me is following simple guidelines about nutrition. Nutrient Dense Foods Nutrient dense foods are foods that are high in nutrients like vitamins, minerals, antioxidants and phytonutrients. These foods are also low in calories.

I first learned about nutrient dense foods from Whole Foods Market. They have a scoring index called ANDI that they use to rank foods in nutrient density. ANDI stands for Aggregate Nutrient Density Index. You can learn more about it on Whole Foods Market’s website.

What’s great about nutrient dense foods is that they supply the nutrition your body needs at a very low calorie cost. And, if you’re wanting to lose pregnancy weight, but not by eating pretzels and water for lunch, here’s the healthiest way to go about doing it.

ANDI Scores

Start with eating foods with the highest ANDI score. Foods like collard greens, kale, watercress, and bok choy. Make the base of your meal with these kinds of foods. It could be a quick stir fry or even a salad.

Then, add whatever you like to your meal. Bean sprouts, red bell peppers, carrots, and cauliflower are a few options to choose. What’s also great about nutrient dense foods is that you can eat as much as you want, and know that you are not wrecking your weight loss goals.

These foods are naturally low in calories. One cup of kale contains 34 calories while a cup of white rice has 242 calories! You’d have to eat 7 cups of kale to get the same amount of calories!

Fat Loss Tips

A really great fat loss tip is to substitute your starches for vegetables. So, instead of eating your stir fry with white rice, try eating a side salad? You get more nutrients from the salad, without adding any inches to your waist line.

Another fat loss tip is to stick with more plant based foods. These foods are pure, all natural, and if you can, buy them organic. You don’t consume any pesticides, chemicals, artificial flavors, saturated fat, or any preservatives that can be found in packaged foods.

Eating directly from the source helps keep your waist small. Plant based foods include fruits, vegetables, legumes, beans, nuts, and seeds. Having these kinds of foods as the foundation for your meals helps you conquer any weight loss struggles you may have had in the past.

A last fat loss tip to live by is to make your plate colorful. You eat with your eyes too. If the food looks good, it’ll taste good as well. And, when you have a variety of healthy foods to eat, you ensure that you are giving your body the nutrients it needs, and this helps to make you full.

So, stick with foods that are high in nutrients, low in calories. This generally means shopping in your produce section more so than the middle aisles of your grocery stores. Fresh, wholesome, natural food is the best nutrition guide to help you shed those after pregnancy pounds.

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Fat Loss For Men – 2 Easy Fat Loss Tips

Weight loss is an issue that many people in the world face. They have excess pounds around their midsection and they want it gone. They don’t want it gone a year from now, they want it gone yesterday. Most of the time, these goals are unrealistic. With the plethora of weight loss systems out there, there’s no telling what kind of results you might get. If you choose the wrong system, it might set you back even further. While weight loss is a tough subject for many people, it’s really not as complicated as most people make it out to be.

Fat loss for men is even easier than it is for women. If a man only has a few pounds that they’d like to lose, they can usually shed it pretty quickly. What might take a woman a few months to lose, a man can do it in a few weeks. Their bodies are just rigged differently and they can do this whether it’s fair or not. What are some of the more important things you’ll need to remember in order to lose weight?

1. One of the biggest parts of the equation is exercise

Working out regularly is an integral part of the process of weight loss. Lifting weights is a great thing to get involved with in fat loss for men. When you train your muscles, they will in turn burn more calories. They will be burning calories even while you’re sleeping. This means that you will lose weight that much faster.

2. Obviously another big thing in this equation is your diet

What you put into your body has a lot to do with what you will look like. If you sit on the couch and eat donuts all day every day, there’s a good chance you’re going to be overweight. If you eat a healthy, well-balanced diet, you’re probably going to be fit and slim. There are a lot of things that you can eat on a healthy diet. You don’t necessarily have to cut out all of the foods you love in order to be fit. These diets that remove all carbohydrates or something like that are usually not going to work. Yes, they might work in the short term, but can you really expect yourself to stay away from pizza for the rest of your life?

Of course not! This means that as soon as you get back on carbs, you’re going to be bigger than ever. Your body will soak it up and hold onto it tighter than it ever has before. Eating the appropriate portions of protein, vegetables, fruits, milk, grains, and other things are still essential. There’s really no getting around the things that are good for you.

Sometimes its not always easy to know what you should eat. If you’re someone who would like it spelled out for you in plain English, Fat Loss 4 Idiots might be something you want to look at. It gives you a detailed diet that will actually help you burn fat.

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What Causes Fat Loss?

Although it is an essential component of a healthy body, we often think that ‘fat’ has to be done away with altogether. The fat in our body serves a function to make sure we are able to move and perform our daily activities. Thus, fat loss can occur naturally both in good and bad ways. Here are some causes of fat loss so we may understand how fat loss can affect our lifestyle.

Performing common daily tasks

The body needs energy so it can carry out many tasks. Common daily tasks such as talking, walking, running, and even moving the muscles to lift something requires various amounts of energy, depending on the effort exerted. These bursts of energy cause the body to lose fat, albeit in varying amounts.

Regular exercise

Another cause of fat loss is physical exercise. Exercise uses up vast amounts of energy stored in calories. The more prolonged the exercise, the more calories are burned. Thus, regular exercise will keep calories at a sustained level. You don’t get to burn all body fat, which is unhealthy. Rather, you efficiently lose fat but keep the energy your body needs to be fit.

Lack of proper nutrition

One of the bad ways the body can lose fat is insufficient nutritional intake. Without sufficient nutritional intake, the body not only loses fat, but also becomes emaciated. The body seriously has no resources to tap.

The body then weakens, causing a breakdown in its immune system and vital organs, leaving it vulnerable to disease. Without essential nutrients, your body will not be able to cope with environmental hazards.

Hunger or sickness

Fat loss can also be caused by hunger and sickness. When the body starves or its energy reserves depleted, the body tries to cope with the lack of nutrition by searching for other stored nutrition. In effect, it begins to cannibalize itself. It will start burning up proteins from the muscle mass. The muscles then atrophy and the person experiences weakness, which in turn causes other health problems.

Fat loss can be regulated so you remain healthy. Know what your body needs and doesn’t need. This way you avoid health problems and remain fit and active.

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Fat Loss Exercises For Women

Most females would love to be a bit slimmer and a tad more toned so that they can feel confident in their bodies and their appearance. Unfortunately, there is no tablet or diet drink that is going to miraculously shift the weight for you, the only way to see real results is to do some fat loss exercises.

Most women tend to accumulate fat around their thighs, bottom and hip areas. It can tough to shift, but there are several fat loss exercises that work very well. Squats, lunges and plies are the best exercises to do to lose fat and tone up your body. You should be careful to do the exercises properly so as to avoid injury to your knees.

A simple squat is done by standing with your legs about shoulder width apart. In a carefully controlled motion bend down as far as you can sticking your bottom out and then return to your original position. This should be done slowly using your muscle strength for 3 sets of 10 squats to begin and then increase.

A fit ball is a great and inexpensive piece of exercise equipment that you can use at home. You can use a fit ball to do squat against the wall. Place the ball between your back and the wall. Gently roll down into the squatting position and then return to your standing position. If you have weak knees, this type of squat is a good way to start.

One of the fat loss exercises that really targets the butt is doing lunges. You do a basic lunge by starting with your toes together. Lunge forwards with your right foot until your right shin has made a 90 degree angle with your right thigh. Then step back and put your feet together. Repeat on the other foot. You should start by trying to do two sets of 10 lunges on each leg. This can place some pressure on your knee joints, so it is important that you really use your muscles to control the movement.

Another great exercise for the fit ball is to lie on your back and put your feet up onto the fit ball. Using your arms to steady you, elevate your back to an angle and bring the fit ball into your bottom, then extend your legs out again. This exercise is ideal for toning the calves, thighs, bottom and abdominal muscles. Start with 2 sets of ten, while continuing to breathe deeply and slowly try to increase to six sets.

Plies are one of the reasons that ballerinas have such well toned legs and bottoms. A plie is done by placing your heels together and pointing the toes outwards. Pull up your stomach and pull back your shoulders. You should tense your glutes at the same time as pulling your belly button into your spine. When you have the starting posture you bend your knees as far as you can without your heels leaving the ground. Your knees should remain over your toes, not fall forwards. Then return to the starting position. Do 6 sets of 10 everyday.

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Fat Loss 4 Idiots Diet Generator

Fat Loss 4 Idiots includes a few components. The first is a dietary handbook and the second is a menu generator software which can be accessed online. The generator is the key component of the program.

But why is the Fat Loss 4 Idiots diet generator such a major piece of this weight loss plan?

The first reason is that it makes the diet extremely easy to use. Once you have a way to easily generate your own menus, there is literally nothing that’s stopping you from following the diet without any trouble at all.

The second reason is that the diet generator provides variety. It allows you to create different menus whenever you wish. This makes sure you’re never bored with your food selections. Boredom is one of the main reasons why people fail on diets. Once you can have a brand new menu in a matter of seconds, there’s no reason to ever grow tired of an eating plan.

But the main thing about the Fat Loss 4 Idiots diet generator is that it allows you to choose your favorite food items from a long list. These are the items of which your menu will be made. This makes this diet one of the simplest and more enjoyable diets there is. You get to eat 4 meals a day and the menu generator takes into account a lot of what you like to eat.

Of course, you can’t expect to have chocolate cake on the menu, or other super fatty dishes, but having the ability to influence what you eat and still lose weight is a powerful concept which many people find helpful.

Using the generator is very simple and because it’s based online, you can access it from any computer with an internet connection. On the whole, people are very happy with it.

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