Fat Loss Secrets

Archive for the ‘General’ Category

Write it down. Make it happen…
[research shows that people who write down their goals are 75% more likely to achieve them]

Introducing fitbook: the personalized, flexible and functional fitness + nutrition journal that offers a unique 12-week system to plan for success, track your progress, and reach your goals.

1. Have a game plan
Whether your goals are to tone up or slim down, it’s important to write down your goals. set your 12-week goals – then set smaller goals on a weekly basis so you have a plan for achieving your long-term goals.

2. Track your progress
Record your workouts and log your food intake – research shows that the act of just putting this info down on paper is key to reaching your goals. p… More >>
fitbook: fitness + nutrition journal

You can start to burn fat in a couple of days if you really want to…

Want to know how?

You’ve got to get yourself into the fat burning mode. That process is called ketosis. Some people can tell if their bodies have started burning fat by how they feel or by the change in the odor of their urine.

It’s as easy as a pregnancy test or the way diabetics used to test for sugar levels. If you want to know for sure, get some paper strips you can wave in the urine stream. A package of the strips can be purchased from your neighborhood pharmacy for about $15. They will turn colors if a significant amount of the byproduct of fat burning is present.

Helping your body kick into the fat burning mode is also a relatively simple process. Cut back your caloric intake to somewhere between 1200-1500 calories. Severely restrict sweets and other high sugar carbohydrates and food with a high glycemic index.

Cut back on starchy foods (including vegetables such as potatoes and lima beans), virtually all grains (bread, crackers, pasta), and restrict significant protein intake to a couple of times per day. Protein servings should be about the size of a deck of cards.

It will only take about two or three days, if you exercise enough self-discipline. Here’s the really good news: once your body kicks into gear to burn fat, the fat your body is using will add to your energy levels and help keep your spirits up.

The first step in how to lose fat quickly is to decrease your caloric intake and increase how often you exercise. Exercise doesn’t have to come in the form of a treadmill or personal trainer. You can implement smaller changes to lose weight fast – like taking the stairs instead of the elevator, or parking your car farther away from the door. Try to get in 10,000 steps a day for maximum weight loss benefits.

It’s essential that you keep up your water intake. In addition to helping keep your organs in good working order, you will literally be flushing out the fat that’s been hanging on to your body for so long.

Don’t overdo it on the calorie counting and exercising right at first. For many people, it’s a good idea to restrict exercising for a few days, or even up to about three weeks, if you haven’t been moving around much. If you’re already active, moderate the levels for a couple of weeks while your body gets used to the change in eating habits.

Restrict unnecessary calories (starches, sugar, too much protein, etc.) in favor of vegetables and measured amounts of protein and healthy fats. Cut way back on foods with a high glycemic index and make sure you get lots of fiber.

Eat small meals about every three hours throughout the day, starting within about twenty minutes after you get up and include a late night snack that is good for you. These tips will help you lose fat quickly and keep the pounds off for good.

Discover how to get Lean, Strong & Healthy For Life.

If you want to lose belly fat, then you want to adopt a fat loss cardio routine into your exercise regimen. You can’t just do a thousand sit ups or crunches and expect to lose weight around your middle. Spot training doesn’t work like many people would have you believe.

A good cardio routine will help burn calories all over. If it takes 3,500 calories to burn one pound, then you can try cutting back on about 500 calories of food consumption and doing a form of exercise that burns another 500 calories a day – like dancing! In a little over a week, you will have burned a pound – which is a safe amount of weight to lose per week.

Cardio attacks the fat cells right where they live – and you will soon see the effect in how your clothes fit. If that little belly roll right under your navel bothers you, then just get moving!

When belly fat is the big problem in your life, it’s crucial that you begin as soon as possible to get it off. Belly fat hinders the functionality of many of your organs – it’s the most dangerous type of weight gain you can have. It’s better if your body fat is spread out evenly within your body.

Learn More >>

Want to learn how to reduce fat? Take a cue from the Eastern Asian approach to eating…

In Japan, there is a group of people who live on an island. They live incredibly long and healthy lives and their incidence of coronary artery disease is so low that it hardly gets on the chart.

Their typical lifestyle includes a diet of seafood (mainly fish), steamed vegetables (including seaweed) and rice that hasn’t had the food value processed right out of it. The other food-style significant in its health benefits is called the Mediterranean diet.

Its heart-healthy ingredients include also include low cholesterol and it adds a few more fats. The fats, however, are healthy ones, including monounsaturated fats, like olive oil, and polyunsaturated fats.

They are usually found in canola oil and nuts, especially walnuts. Fish, a significant source of omega-3 fatty acids, is a staple here, much like the Japanese diet described above.

Low fat proteins, such as chicken, turkey, and fish, also reduce fat and help keep down the extra calories. Notably, however, they are heart healthy by restricting saturated fats and hydrogenated oils (trans-fatty acids). The rule of thumb is that if the fat gets hard when it’s chilled, it’s bad for you (think butter and lard).

If you want to reduce fat levels in your body, work on reducing your fat intake in addition to reducing other areas of high caloric intake. Arranging to eat the proper kinds of fats, like olive oil and canola oil, can help reduce your low density fat and cholesterol levels and improve your high density lipid numbers. Up your intake of fresh fruits and vegetables and limit your servings of red meat to round out the picture.

If you are new to losing weight, you may not understand certain weight loss tips as given to you by either friends, family or a physician. While some of them may be self explanatory, the medical jargon can be more than confusing. So let’s break down some of the confusing weight loss tips that you may come across. One of the first weight loss tips is to get more roughage in your diet. Roughage is simply another name for fiber. This can be accessed by plenty of fresh fruits and vegetables in your weight loss diet. A balanced diet is necessary for healthy weight loss.

Staying hydrated is simply another name for keeping your body fluids and healthy. This is done by introducing water and other healthy liquids into your diet. This is one of the Read the rest of this entry »

Weight loss tips are everywhere nowadays. All you have to do is search the internet and you will find the next great weight loss tip. Some of the information is great and some of it is really bad. You like many others may be desperate to lose weight and the Devil knows this so he thought he would mess with your mind a little bit and give you his killer weight loss tips. Losing weight is an emotional effort and we have struggles, we get frustrated, we jump from one healthy weight loss diet to the next. We also try to focus on niche parts of our diet or weight loss thinking that this is going to be the cure to our weight problems. We think we have the problem solved and then up pops another mystery and we jump over to that problem. All we do is end up chasing Read the rest of this entry »

Weight Loss Tip

Top 25 Weight Loss Tips You should Know

Here are some weight loss diet tips that can be followed anywhere, everyday:

1. Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.

2. Do not skip meals. Skipping meals slicks the body into slowing down the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism Read the rest of this entry »

Copyright (c) 2008 Karen Sessions

Are you frustrated with your lack of weight loss on your current diet? If you’ve been dieting hard with the result of lost energy and the same body, you might be making the same popular mistakes others make.

Here are 3 goof-proof weight-loss tips to help you on your weight-loss journey. While these may not be “revolutionary,” they are commonly ignored, hence lack of weight-loss success.

Lower Your Caloric Intake

It’s no surprise that low calories lead to weight loss. However, how you reduce calories can make or break your success.

Slashing calories for quick weight loss will only shut down your metabolism, causing fat to remain and muscle tissue to burn for energy. In addition, slashing calories will most likely cause you to binge due to deprivation.

The wiser way to bring calories down is to journal your food intake for a week. List the caloric details so you know exactly what you put into your body each day.

After 7 full days of journaling your nutrition, total the calories to get your caloric grand total. Divide the grand total by 7, which is the number of days you logged your food intake. The figure you get is the average number of calories you eat a day. Subtract 10% from that and use that number as your starting caloric intake for weight loss.

Super Charge Your Metabolism

To have substantial and permanent weight loss you have to boost your metabolism. The best way for a sure-fire raging metabolism is to increase your lean muscle tissue.

That’s right. Hit the gym or make your own home gym with an adjustable flat bench and some adjustable dumbbells. Adding natural muscle to your frame will totally reshape your body, enhancing your overall appearance.

Weight training also:

Improves your sleep

Improves your bone density

Energizes you

Improves your muscular endurance

Boost your confidence

Improves your posture

Reduces chances of injuries

Improves digestion

Boost your immune system

Improves your overall mood

You can’t NOT afford to exercise!

Walk Away the Weight Walking

is a great way to burn off fat. Walking is natural, we were designed to walk, and walking is easy!

You don’t need any specialized equipment or a hefty gym membership… just walk out your front door and you’ll be on your way to a slimmer body.

Walking is my exercise of recommendation for those who are obese, diabetic, and insulin resistant. Generally, these people have constant elevated blood sugar levels. Walking for a solid hour a day at any pace will burn off these sugar stores and allow you to tap into body fat better.

Not only is walking good for fat burning, it also strengthens the heart, improves the circulatory and pulmonary systems, relieves depression, and boosts your endurance.

Walking is terrific. Go for a walk today and just see how great you feel afterwards!

Conclusion

If you can do the 3 goof-proof weight loss tips listed above, you will start to see the weight loss changes take place in no time.

One critical element that you need to implement though is consistency. When you start, stay consistent with it so you can see those great changes.

 

If you are making a conscience effort to lose weight, there are some weight loss tips to help you lose weight fast. Weight loss doesnâ??t have to be hard. This article will give you some weight loss tips to lose weight and keep it off without losing your lifestyle.

Weight loss tip 1. Keep a food and exercise diary

It has been proven that people who are trying to lose weight, lose more weight when keep the food they eat and the exercise they perform in an exercise diary. You can know use online exercise diaries that will automatically track the calories.

Weight loss tip 2 Donâ??t weight in too often

Many people who are trying to lose weight they weigh in far too often. Weighing in everyday will kill your motivation. Make a habit of weighing in once per week and keeping a graph of your results. If you are performing resistance training bear in mind that you will be putting on muscle which weighs significantly more than fat. Body fat percentage tests will be more relevant if this is the case.

Weight loss tip 3 Make the best choices you can.

When losing weight you need to make the best choices you can. If you are off track and havenâ??t stuck to your eating plan today chose wisely what you eat. Try and keep as close to your plan as you can. If you do go off the rails then keep it to a minimum.

Weight loss tip 4 Eat the correct portion sizes

This is probably the biggest area with weight loss where people fall down. Portion sizes are critical for successful weight loss. Most people have a skewed opinion of what a portion size is.

Weight loss tip 5. Donâ??t skip meals

Skipping meals is a big trap to fall into. It lowers the speed of your metabolism and causes your body to go into starvation mode. Eat regularly throughout the day. Also have mid meals such as fruit, low fat yogurt.

Weight loss tip 6. Get plenty of sleep

Donâ??t under estimate the importance of sleep. You are far more likely to bring when you are tired an low on energy.

Weight loss Tip 7 Donâ??t skip breakfast

Many people skip breakfast as they feel that it will cut down on there calorie intake. This is a weight loss myth. Breakfast is essential and an important part of a successful weight loss plan. Breakfast kick starts your metabolism for the day.

Hopefully these proven weight loss tips will put you on the road to lose weight. I have seen these weight loss tips work on thousands of clients and i have no doubt that they will work for you too. Good luck with your weight management journey!

Weight Loss Tip
Top Useful and Effective Weight Loss Tips

Tip 1

The first most important step you should exactly do is to giggle by yourself and swear to god as you will be happy every-time you try to lose your weight. Most people will be serious with any weight loss methods that it makes negative attitude or emotion at the begining. Be happy is the first step you have to do!
Tip 2

Open your mind to accept to any weight gain reason. Don’t give up! Be honest with yourself, when you begin your weight loss. To keep off the weight in the future, you may have to change your lifestyle to stay slim.
Tip 3

Spend your time to learn and understand about weight loss and any methods of how to lose weight. It will help you to find the best way Read the rest of this entry »

Dieters love weight loss tips. They are great reminders and tiny shoves to keep us on our way to reach our weight loss goals.

These 10 natural tips will help you get on the losing end of your weight loss and work for teens to seniors. So no matter what your age, these tips to get losing today.

Weight Loss Tips #1

Want It!

This may seem a bit redundant, but to really be successful at weight loss you have to want it. To really want it you have to go above just saying you want it, you have to commit to weight loss. The best way to commit to losing weight is to build a goal and jot it down.

A goal does not have to be in terminology of losing weight. Instead you could write your goal as measurements or body fat % lost or even clothing size. Make your goal reachable and quantifiable. Write it in terms that you can relate to and review often. For instance your goal can be ?I want to drop 2 dress sizes by the end of the year? or ?I want to lose 5% body fat in 4 months? or ?I want to weigh 135 pounds by this New Year’s Eve?.

Plan smaller goals that you can use along the way to ensure you are on schedule to achieve your final goal. Track your goals and your improvement by using weight loss tools such as a calorie chart, exercise chart or weight loss chart. Search for or develop a weight loss journal. Journalizing is a great way to track your foods, water, workouts and feelings for the day and a wonderful method for you to stay committed to your weight loss.

Weight Loss Tip #2

Stop Bad Habits

Learned habits can be hard to let loose. Let’s face it, some things we do are because we have always done them that way. This is the time to change. Get rid of the idea that you have to eat it all. If you are in the ?baby boomer? age then you know what I am talking about. We were led to believe to finish our plates and could not leave the kitchen until they were clean.

Well that was then this is now. Instead of scarfing it down stop when you are full. Take smaller portion sizes and if you are still hungry go back for seconds but make it a smaller piece. When eating away from home order from the kid’s menu for smaller sizes or ask for a ?baggie? and keep the rest for another time.

Weight Loss Tip #3

Keep it in the Kitchen

This is one habit worth talking about as its own tip. Many people have a bad habit of chowing down on the move or squatting in front of the television set when eating. Experts say people who eat in front of the T.V. tend to eat bigger servings. This is primarily because of being focused on the boob tube and not focused on what you are consuming.

So take your meal out of|away from} the family room and into the kitchen. Take advantage of this time to not only eat better and wiser but to find out how the kids are doing in school. By using your eating time as a nice family time you are also slowing down your eating. This will allow your stomach time to tell your brain that you are full and will likely consume fewer calories.

Weight Loss Tip #4

Throw Out Temptation

If it is out of the question to stay away from tempting foods, then just remove these from harms way. The old saying ?out of sight, out of mind? may just do the trick for you. Go through your cabinets and fridge and throw it out. Replace the too sweet or too fatty foods with the right foods. Sugar free jell-o is a wonderful way to get your sweet tooth satisfied without piling on the calories. Instead of potato chips get low fat popcorn.

Try going your first two weeks with no unhealthy snacks at all. You will be surprised at how your yearnings will fade by going without for a few weeks. Have a bag of carrots or celery near by. These veggies help gratify the need to crunch on something and are low in calories.

Weight Loss Tip #5

Get Support

Weight loss is a monstrous challenge for many of us, so go it on your own. Look for a weight loss support group online or on-site or start your own support group. All of the really successful weight loss companies offer a groups or one on one support.

But if you are planning to go without a weight loss plan then create your own support plan by including friends, family members, coworkers and neighbors. Your group can be as big or as small as you need. Let everyone know you are embarking on a weight loss journey and ask for their support and encouragement.

Weight Loss Tip #6

Track Your Weight Loss

In order to make sure you are on the right road to reaching your goals you need to record your progress. By recording how you are doing you can make modifications as needed to ensure you keep losing weight and reach your goals.

Keep track of the foods you eat and how many calories you have in a day. Track your exercise routines and how many calories you burned during exercise. This will help ensure you create a calorie deficit for losing weight. Measure or weigh yourself once a week and record your weight. Review your progress and weigh against your goal. If you see your progress headed in the wrong direction, make adjustments to your foods and/or workout routines.

Weight Loss Tip #7

Add Variety

You need a variety of foods to keep your meals interesting and fun. Don’t burn yourself out by eating the same things day in and day out. Eat from all the food groups by including whole grains, protein, dairy, fats and veggies and fruits.

Try eating 5 to 6 mini meals every day to help your metabolism stay energized. Eat protein with each meal by including lean cuts of meat and fish and beans and eggs in your diet plan. Aim for 5 ? 9 servings a day of vegetables and fruits. Make your choices colorful by having dark green leafy veggies, red or orange peppers, etc. Vary your fruit selection as well consuming citrus fruits and non-citrus fruits.

Your dairy products should be fat free and low fat choices. Make your bread and pasta selections whole grains. The complex carbohydrates and high fiber in whole grain breads and cereals help to speed up your metabolism. Additionally you want to consume some the good fats in your food selection. This is because your body needs some vital fatty acids from the foods you eat as it cannot make these fats itself. Just read the labels and choose foods that have the healthy fats and try to eliminate or reduce trans fats.

Weight Loss Tip #8

Watch What You Drink

Several people do not track or think about the amount of calories in their beverages. A regular flavored cola has more than 100 calories and 10 teaspoons of sugars. Fruit drinks are also high in sugar and calories. Switch to diet drinks and drink more green tea and water.

Watch the alcohol consumption as well. A lot of alcoholic drinks are high in calories and alcohol tends to turn to fat and sugar in your body. You should try to eliminate or reduce your alcohol intake while trying to lose weight. However, if you have a special occasion, beer and wine are lower calorie drinks.

Weight Loss Tip #9

Satisfy the Sweet Tooth

As you continue on your weight loss journey there will be times when you need a sweet treat. If you let your cravings go unchecked for too long then there is a good chance it will overcome you and lead to “binge eating”. So go ahead and treat yourself to that tempting snack once in awhile.

Moderation is the key here. It’s okay to sneak a snack and not feel bad. Just make sure it doesn’t become a common thing but is just every now and then change from your diet. One of the main reasons people stop strict diets is their constant cravings eventually gets the better of them. So go ahead and give in and make your snack small but enough to calm your sweet tooth. Then get right back on track with your weight loss journey.

Weight Loss Tip #10

Get Active

There are a lot of people who are exercise fanatics and then there are those people who flinch at the very word exercise. However, if you want to lose weight, and here’s the important part, keep it off then you need to include exercise to your weight loss plan.

By exercising you are burning excess fat and calories. You are also increasing lean muscle mass. The more lean muscles you have the higher your basal metabolic rate (BMR). The higher your metabolism the more calories and fat you burn in a given day.

If you are just starting out, then start slow by going for a brisk walk 20 minutes 3 times a week. Also add some strength training 2 or 3 times a week. As you get used to this workout routine then improve your speed and duration. Increase the resistance during your strength training as well. It doesn’t matter what you start with just so long as you start to get active.