Archive | Losing Fat

Weight Loss Tips – The Top 10

Top 10 Weight Loss Tips

Losing weight and keeping it off isn’t difficult – all you need is a few changes and the motivation to get you started. Not sure where to begin? Have a look at these great tips for easy weight loss…

1) Keep a Food and Exercise Diary

This is a great way of keeping track of your foods, drinks and how much you have worked out over a week. Be honest with yourself and write down everything – even if you have a bad day.

2) Exercise to Maintain Weight Loss

Exercise helps you burn fat and calories and also helps boost your metabolic rate, even when you’re resting so try to work your way up to doing a 30 minute workout 5 days a week.

3) Measure Food Amounts at Home

Weigh out foods and don’t eat too much of the ‘wrong’ thing. For example if a recipe tells you to use 2tbsp dressing, don’t go over this as a few more excess measurements all adds up to excess calories.

4) Still Eat Foods you Like

Have a rare treat so that you don’t feel too deprived – just don’t let a small treat turn into a big binge of crisps, chocolate, alcohol and fast food – you’ll destroy all the hard work you’ve put in!

5) Think Long Term – Not Short Term

Losing weight fast is what everyone wants, but losing weight slowly actually allows your body to adjust and keep weight off for longer. Set goals for losing weight but think of it as a long term venture.

6) Savour Your Food

When you eat – enjoy it! Chew and enjoy the textures and flavours of your food – this will keep you fuller for longer and will reduce the likelihood of you reaching for the unhealthy snacks later.

7) Increase Workout Intensity

As a beginner you may be able to manage short workouts 2-3 times a week. Find the time to exercise and gradually increase your workout program to help you keep the weight off.

8) Keep Motivated

Buy yourself treats such as new clothes to celebrate your weight loss, work towards your goals such as having energy to play in the garden with your children – anything that keeps you motivated.

9) Weigh Yourself Once a Week

Weighing yourself everyday is a bad idea – weight fluctuates when muscle mass etc is varying. Have a weekly weigh in (i.e. on Monday morning before breakfast) and use it as motivation for the next week’s weight loss.

10) Enjoy Your Workout!

Performing the same workout day after day means that your body gets used to it, therefore making it less effective each time you do it. Varying your workout keeps it exciting and if you’re enjoying it, you’re more likely to put more effort in. Go cycling, swim, do dance classes, play football in the park, go jogging and mix up your workout regime and your body will continue to burn fat.

Try out these 10 simple tips and you’ll not only be able to lose weight but also keep it off!

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Fat Loss – Circuit Training For Fat Loss

When it comes to hunting down an effective weight loss workout program, many people choose to go with a circuit training approach. A circuit training workout that has been designed for fat loss will consist of performing a number of exercises – usually 8 to 10, all in a row with little or no rest in between each set.

As you move through the first circuit, you’ll only perform one set of each exercise, only resting after the entire circuit is complete. Then, once that’s finished, you might choose to perform another full circuit, completing up to four per session.

But how great are these for fat loss? Here’s what to think about.

Calorie Burn

In terms of helping you burn calories during the session, circuit training will definitely get the job done.

Since you aren’t using much rest at all and are keeping the body in constant motion, it’s going to be the equivalent in terms of calorie burning to an intense cardio session – say a run or a hard bike ride.

What’s more is that since it is using resistance, it will help to build muscle slightly better than cardio does, providing a better all around workout.

Long-term Calorie Burn

Now, when thinking of long term calorie burn though, circuit training falls short.

The thing is that to effectively increase the number of calories you burn on a daily basis, you need to focus on adding more lean muscle mass to your body frame.

In order to accomplish this goal, it’s best to use a heavy weight lifting program that has you lifting as much weight as possible.

Since circuit training does not allow for much rest though, that makes lifting a maximum amount of weight difficult.

As such, for long-term calorie burning, you’d be better off with a more traditional weight lifting workout.

Time Effective

Finally, the last thing that does give circuit training an extra point as far as weight loss is concerned is that it is a time efficient workout.

Since there isn’t that much rest, generally you can get in and do the workout in just under thirty minutes.

For people in a time crunch then, this becomes a great option for losing weight.

So, next time you’re going to the gym, give circuit training some thought. While you won’t build a huge amount of sheer muscle mass and strength, it can give you a leg up on the process of burning fat.

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Weight Loss – Exercise and Diet Tips

Do you know how to get started with a weight loss program? Most people don’t give it much thought and end up on a crazy diet plan or just go to the gym and work out like crazy. Those strategies are not well thought out and will ultimately lead to failure for most practitioners. Here are a few quick weight loss tips related to diet and exercise that should come in handy for anyone considering a fat burning program.

Avoid Overtraining

Overtraining is a term that means working out too hard or too long. What happens when you workout so hard is that your body is forced to burn muscle to keep up with the demand for available energy. That doesn’t help weight loss and it makes you feel tired. If you train much over 75 minutes you are likely going too far. It would be better to get a more moderate workout plan that can be accomplished in much less time. In fact, you can accomplish quite a bit with 15 minutes of the right exercise just 3 times per week. That’s a lot easier on your body.

Utilize the Best Exercises for Fat Burning

In order to burn fat, you need to utilize exercises that can be performed at high intensity. Just to clarify, walking and jogging are low intensity activities. You can do them for extended periods of time and burn calories, just not very fast. Running and sprinting are the high intensity version of this type of exercise. You can find the same is true for cycling. Riding the stationary bike can be a low intensity workout unless you push yourself. Usually the hard cycling workout can be found in the spinning classes where both simulated sprinting and hill climbing resistance riding can be incorporated. You can apply the same principle to other exercises to evaluate whether they are low intensity or high intensity activities.

Eat Highly Nutritious Foods

This may sound like a no-brainer, but you may be surprised to learn that most foods we eat are not very healthy. You will want to try and eat foods that are low in sugar, low in sodium, and avoid saturated fats. Unfortunately, that means a cheeseburger and fries with a large soda is not part of the plan. Try and eat lots of fresh fruits, green vegetables, eat lean meats, preferably chicken or fish, and drink plenty of water.

Your Fat Burning Plan

For people who are motivated to lose weight, the tips presented here should be helpful, but obviously there are many more tips that you’ll need to put together an effective fat burning and weight loss plan. Certainly your plan will need to include a diet that provides proper nutrition that you can stick with for an extended period of time. Ideally, you’ll also include a workout plan to aid in activating your metabolism and making your body burn fat more efficiently.

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Best Weight Loss Tips For Women

If you have been searching continuously for best weight loss tips for women then you have found the right article for you. In this modern era of popular television programs, constant peer pressure and even overbearing parents can put an immense heavy pressure on women these days to lose weight and look as slim as they possibly can. My sister is no different and has manage to successfully lose huge amounts of weight through some helpful tips which I am about to share.

Having the tag of being the “fat girl” throughout your life or for long periods in life can have a huge negative impact on your mood and self-esteem and there is no easy solution to this problem. Nobody said that losing weight is easy and having constant pressure as a woman to look slim these days only makes it worse. However, having said that here are some tips that can make losing weight as a woman much easier and also more fun.

It is very important as a female to know what exactly young women these days should look like. Lots of young girls in their teens and young female adults have this wrong impression that looking dangerously thin is healthy because they have seen many of their idols on television portraying this kind of image. This is in fact very wrong and such an unhealthy lifestyle to lead. What many young women then proceed to do is to adopt unhealthy eating disorders just so they can look exactly like their favourite actresses on television and believe me I have seen my sister gone through it and it is just the start of a major disaster.

Mirrors can sometimes be deceiving as well as it is very common for young girls and women in general to look into the mirror and see themselves as fat hideous monsters when in fact in reality it is very much the opposite. Now if there ever comes a time when you see yourself getting more and more depressed about your weight then it is very much advisable to seek help from a good psychologist. This move however dramatic it might be, can help a young woman onto the right path towards improving her own self-image and go about losing weight if necessary in the right and healthy manner.

Now for teen girls, always keep in mind your weight gain could just be a temporary phase of your life because you are in fact going through lots of changes in your body during your teen years and thus could have an effect on your growing patterns. For example maybe in a few years time you might hit a growth spurt and start increasing in height and this would cause your excess weight to even out across the frame of your body. As far as puberty goes, it also another major factor as many teen girls do not see much results even after going through various proper diets and exercise programs but do not lose hope. This is very common as the reason for this is because you have not fully grown into your body and you just have to be patient and wait for the puberty period to be over before noticing massive changes. I know this for a fact because it even applies to men and I have gone through it and watched my sister go through it as well.

As a young woman trying to lose weight, the most important factor to consider is of course exercising and eating right. Adopt exercise programs that you find fun as this will keep your motivation up for the long term and as for eating healthy foods, choose wisely. For teen girls with school having a majority of unhealthy food in the cafeteria then it is wise to bring your own food from home for lunch and taking part in gym classes and getting involved in extra-curricular sports after school would also help a lot.

For young women trying to lose weight do not be shy to talk to your parents about this as enlisting the aid of your family members can help more than you think. For example, if your mum does the cooking then talk to her and have her choose healthier options to help you in your attempt to lose weight. Another way you can help yourself to lose weight around the house is to offer your help to your siblings or parents with more household chores or renovations to burn off those extra calories and fats. You will be amazed at how these extra work can really help in losing weight fast.

Whether you are just a young teenage girl, young woman or even a middle aged woman I am very sure that all these best weight loss tips for women mentioned above can really you lose weight more efficiently.

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5 Simple Tips For Fat Loss

Like most of us here in the U.S., losing some of that unwanted fat around the waste is a priority. With the number of obese Americans steadily on the rise, losing that fat is more important than ever.

There are a lot of things that we can do to facilitate fat loss. I would like to share with you 5 that I believe to be easy and effective.

1. Increase your fiber. Fiber is an amazing thing. Not only does it keep your digestive system working at optimal pace, but it helps to move fat out of your body. What is interested is that most foods that are bad for you have little to no fiber at all. Go ahead and see how much fiber is in your fast food sandwich. There are a ton of foods that are high in fiber and taste great. Vegetables, fruits, and grains are all high in fiber. A good rule of thumb is to double your fiber and cut your fat in half.

2. Eat 5 small meals a day. You more than likely have heard of this before and yes it works. Snaking regularly charges up your metabolism. This is not only easy to do, but keeps you from feeling hungry all day. Take your turkey sandwich and eat half of it. A couple hours later eat the other half. This keeps you from feeling hungry and makes for a healthy eating habit. Give it a shot for 2 weeks and results will follow.

3. Plan your meals. I know that it is boring to have to do all this. And even more so to have everything mapped out. However, the benefits to doing this are immense. This will cut out the chance of you eating something unhealthy because you did not bring lunch or ran out of something at home. Plan our your week ahead of time and prepare everything as needed. This will make your eating habits easier to control and you will spend less time trying to figure out what you need to eat on a daily basis.

4. Stay away from empty calories. One quick and very simple way to cut out some calories from your diet is to remove those empty calories. You see unused calories and carbs are ultimately turned into fat, just like anything else. So just because it is low in fat does not mean it will not add to your waistline. Cut out sodas and sugar in your coffee. That is just one example. However, go a bit further and cut down on breads and pastas, they simply are loaded with calories. Try a wild long grain rice instead of pasta, and if you eat breads make sure they are whole grains and not enriched.

5. Exercise. If you exercise at least 3 times a week for 45 minutes to an hour you will more than likely double your results. Building muscle increases your metabolism and charges up fat burning. It does not matter what you do, just do it. It does not have to be something you hate. I would suggest starting doing something you enjoy. Try going for as many laps in the pool as you can do for 40 minutes. Play some tennis on the weekend. Try yoga. Anything you do will only help and add to your success.

Sticking with these 5 tips will only increase your success to trimming down your tummy. Give these tips a try for just one month and I can guarantee you will have success.

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Belly Fat Diet Plan

If you want to know how to lose the fat on your stomach, you do have to appreciate that it does have its challenges. But, if you have the right information, a belly fat diet plan does not have to be as hard as it may initially appear. As a starting point, totally avoid processed foods and substitute them with nutrient-dense, natural foods. This first step will certainly help you to lose the fat on your stomach and you will lose weight and feel healthier in a much quicker way than you thought possible.

Fresh Fruit and Vegetables

Make sure that you include a wide range of fresh fruit and vegetables to what you eat each day as these foods help you get the nutritional supplements you need to support your body system. For example, calcium is good for healthy bones. Vitamin C helps your immune system and vitamin A supports healthier vision and skin.

Fruits and vegetables are rich sources of carbohydrates and fibre. Carbs are essential because they provide fuel for your body system. Fibre manages the bowels and expands in your stomach to help you remain fuller for longer. And obviously, the longer than you feel full, the less you will eat and the more likely you are to lose the fat on your stomach.

Poultry and Beans

Beans and poultry provide your body with protein it needs to stay healthy. Protein is referred to as the foundation of the body system for a reason. It is found almost everywhere in the body system. Without it, you will experience problems like exhaustion, sleeping difficulties, and weakness.

As beans and poultry are high in protein they provide very satisfying meals which means that you are less inclined to over eats your appetite is satisfied.

Lean Meats

As part of your belly fat diet plan try to include lean meats. This will provide your body with iron which help to manage fatigue, issues regulating the temperature, headaches and dizziness.

Healthy Fats

Although it might sound odd, you do need to eat healthy fats as part of your belly fat diet plan. Such food items as fish and raw nuts provide good sources of healthy fats. These fats develop the brain, provide the body system with energy and help produce hormones. Fats also enable your body system use vitamins more efficiently.

Be Patient

If you remove processed junk food from your daily diet and substitute them with the meals listed above, you can lose the fat on you stomach but it will not happen overnight. The secret of how to lose the fat on your stomach is to have a sensible diet plan that you can stick to with foods that you like eating. When you combine this with an exercise program you will lose your belly.

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5 Quick Fat Loss Tips + Easy Fat Loss Tricks How to Get in Shape

People do not only want to lose weight. They want to lose weight as quickly as possible. This is understandable because once people become motivated to lose weight they will be very enthused about dropping their excess weight. Now, some may say it is tough to drop weight in a quick fashion. This is one of the common weight loss myths out there. In reality, there are a number of quick fat loss tips that can definitely set a person in the right direction for losing weight. Here is an overview of the most helpful quick fat loss tips:

1. It is best to avoid drinking calories

When you drink calories you are doing nothing to curb your hunger which means no matter how many calories you drink, you will still feel hungry. Those that drink soda, fruit juices, or even certain health drinks can end up ingesting 500 or extra calories a day with no effort. Save yourself the excess calories by avoid drinking them!

2. Among the other quick fat loss tips that are helpful is to always walk for about 20 minutes after you eat

This will burn a small amount of calories during the 20 minute period, but it will also help kick your metabolism into high gear which will help burn additional calories for the rest of the day. And, by the way, if you eat three meals a day and walk 20 minutes after each meal that is an hour a walking per day which is upwards of 250 calories per day. This can lead to weight loss in a very quick amount of time.

3. For those that wish to really get ripped in as quick an amount of time as possible, cross training would be a wise plan of action for weight loss

Cross training generally involves taking part in more than one method of exercise during the week. So, someone who lifts weights, jogs, plays tennis, and performs yoga exercises would be considered someone who cross trains. This becomes one of the very best workout plans for those motivated individuals who wish to work with an involved training regimen.

4. Working out first thing in the morning is one of the very best quick weight loss tips one could be offered

Why is this? Because when you workout first thing in the morning, you do not have any food in your system. That means whatever calories you burn will be stored fat. As a result, you will develop a leaner physique in an expedited amount of time since your weight loss will be maximized.

5. And lastly, one of the best quick fat loss tips is to up your intensity levels

If you are working out at too leisurely a pace, you will discover your fat loss goals will not be met in as quick an amount of time as you hoped. However, if you take the steps to raise your workload and intensity levels, you will discover results come in a much quicker manner.

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Weight Loss For Fat People – 5 Tips

Are you conscious of your weight? Do you want to lose some weight? If you are fat and want to lose weight, here are five tips on weight loss for fat people that you may want to consider.

Weight loss for fat people is a very challenging journey. Most fat people who do a weight loss program can shed some pounds temporarily. Then after some time, the weight will be regained. Diet programs that are mostly available are not effective and successful because it fails to focus on the real goal – permanent weight loss. Based on clinical research, there are strategies on how to be successful in programs on weight loss for fat people.

1) If you want to lose weight, exercise is a vital key in its success. To aim for your goal, you have to do at least five times of 30 minute sessions every week, or undergo three times of 10 minute sessions per day. You have to strive harder and commit to exercise. It’s a lame excuse that you do not have time to exercise. Those pounds will not disappear without exercise. In order to enjoy your exercise regimen, find something that you enjoy doing. There are more chances that you will stick with it. For instance, if you are a pet lover, walking your dog every morning can be your exercise.

2) Focus on how to be healthy and not to be thin. Eat foods that will make you healthy and not what will add to your weight. Have a mindset that you will follow the food pyramid.

3) Make a food diary. A lot a time each day to record what have you eaten, how much, your level of hunger before eating and your emotions while eating. By recording, you are becoming aware of your food intake and the corresponding emotions.

4) Another tip on losing weight for fat people is that you have to find out why you overeat. Is it because of boredom, stress, anger, loneliness, depression and other emotions? You have to learn how to deal with these emotions without overeating. It is a skill that will surely help you in the long run.

5) Last but not the least, a helpful tip on weight loss for fat people is that you have to join a support weight management group. Support and encouragement from other people is a big factor in becoming successful. It is best to check with your local hospital for groups who conduct weight loss programs.

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Doctor’s Fat Loss Secret

There is quite a stir being caused by an Arizona doctor’s fat loss secret. Dr Suzanne Gudakunst claims to have blown the lid off the weight loss industry with her new fat loss plan. For years I have felt there was nothing new in weight loss ideas, but she may just be on to something here.

First of all, this lady doctor’s weight loss secret will not be secret very long. If her claims are accurate her methods could help reverse diabetes, rid some forms of cancer and a large spectrum of illnesses associated with poor nutrition. That type of results, in addition to permanent fat loss, will surely not remain secret for long.

Apparently, Dr, Gudakunst stumbled onto her new fat loss plan while doing studies on the colon and digestive system in the human body. During her studies she was able to determine a correlation between plaque and parasite infestations of the bowel tract and people suffering from chronic obesity. These same, obese subjects could not lose weight despite intense diet and exercise.

The doctor claims to have developed numerous natural ways to remove the harmful plaque and rid the body of the digestive parasites. She tested her process on the same obese subjects and found that after removing the plaque and parasites they were able to lose incredible amounts of weight!

She claims her program is new and different because it conquers the cause of obesity and fat accumulation before any actual weight loss plan begins.

I have to be honest here. I am diabetic, but not overweight. I haven’t tried her ideas but, they do make sense to me. I often wonder if the reason we have so many overweight people in this country is because of greed. There are so many diet pills and programs available and yet, the number of overweight people continues to rise. Could it just be because the diet drug business is too profitable. Is it all a big conspiracy?

I’m probably a bit too conspiracy minded. After all, I am one who still questions if we really ever set foot on the moon! While this doctor’s fat loss secret may not be conspiratorial in nature, it does suggest that there may be some conspiracy going on in the weight loss industry. It bears watching!

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Fat Burning Exercises

Fat burning exercises are the slow, aerobic, long duration types of exercise that involve most of the major muscle groups. Your body will burn a higher percentage of calories from fat with lower intensity cardio exercises.

Fat burning exercises include walking, jogging, running, elliptical exercise trainer workouts, cycling and swimming. The key factor to keep in mind is the more muscle groups you use, the more fat you’ll burn.

Different type of exercises will burn more sugar rather than burning fat. Sugar burning exercises involve brief spurts of movement followed by rest which results in more sugar that is used for fuel instead of fat.

Sugar burning exercises include sprinting, tennis, racquetball, basketball, and golf. While these are great sports that benefit your overall fitness condition, they are different type of exercises that will not burn as much fat like fat burning exercises will.

To burn fat effectively, exercise at a moderate pace for a longer period of time. The residual effect of this type of aerobic exercise gives you the most benefits.

These aerobic fat burning exercises increase your metabolism which means you’ll burn calories long after you exercise. People who exercise on a regular basis develop more fat burning enzymes than people who don’t exercise at all.

By doing just twenty minutes of fat burning exercises you get those fat burning enzymes working. So if you are just starting out, exercise for at least twenty minutes and work up from there as your fitness level improves. Try to set 3 days a week as your goal to workout and work up to 5 days as you become more fit.

Home treadmills and elliptical exercise trainers are perfect for fat burning exercises. These fitness machines will give you the slow, aerobic, long duration types of exercise that work best to burn fat.

They are the most popular pieces for home gyms because they allow you to stay fit in any weather condition. They are easy to use and cost efficient because quality fitness equipment will last for many years.

If you want to reduce body fat, eating properly will always help. But by combining it with fat burning exercises, it will give you the excellent results you are looking for.

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