The Secret Ways to Lose 5 Pounds in One Week

First, let's be clear that losing 5 pounds in one week is not a sustainable strategy to lose a lot of weight; losing 1 pound a week is a healthy loss and one you can sustain throughout your weight lose period.

But, there may be times, like that upcoming class reunion or your first time at the beach this year, when losing 5 pounds in a hurry is necessary. By incorporating the following tips into your daily routine for a week, you can lose that amount of weight. The tips include:

• drinking water
• doing cardio exercises each day
• cutting down carbohydrates

Drinking Water

During this week, your main beverage of choice will be water. Water is almost the perfect drink for losing weight. Not only does it not contain calories or carbs, but drinking water helps flush retained fluids out of your body. Since much of your weight lost this week will be "water weight", water is critical to help with this flushing. Drink 64 ounces per day - that is 8 eight-ounce glasses.

Doing Cardio Exercises Each Day

Exercising is an important element in maintaining a healthy lifestyle, and it generally consists of a mix of cardio and strength training. However for this week, our concentration will be just on cardio training. Why? It burns the greatest number of calories over a given period of time.

To lose weight through exercising, you have to get your body in the fat-burning mode. This generally starts to happen after about 20 minutes of intense activity. So a daily 30 to 40 minute intense workout will get your metabolism pulling calories out of fat cells for 10 to 20 minutes a day. Kickboxing, cross-country skiing (or a ski trainer), running, stepping, biking, rowing (or a rowing machine) and an elliptical trainer are all cardio workouts that when done at a higher intensity, will burn the most calories. For example, a 145 pound person can burn about 300 calories on an elliptical trainer in 30 minutes.

Cutting Down Carbohydrates

After all that exercising, you are going to be hungry - and rightly so. But the key is not only watching what you eat, but how much. Don't even think of eating this week any grain products, such as rice, spaghetti, or bread - white or whole grain. These carbohydrates have a bloating effect, which makes you look bigger than you really are. Instead, substitute vegetables, such as asparagus, cauliflower and broccoli. Eat lean meats, such as skinless chicken, turkey breast, pork chops and flank steak.

By drinking water, doing cardio fitness routines with resolve and purpose, and eating primarily vegetables and lean meats, you can quickly shed 5 pounds. Remember this is a short term solution to a long-term issue so if you go back to your old ways, you will quickly put it back on (and more)!

However, you could use this as a stepping stone to eat and exercise more intelligently and realistically, and safely lose 1 pound per week.

Losing weight isn't easy, but if you have the right attitude and the right products you can get amazing results. If you need a boost with your weight loss efforts then perhaps you should check out some of the fat burner supplements that are available on the market. Visit my review blog at www.bestfatburnersupplementreviews.com for more information

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An Amazing Weight Loss Workout in Just 10 Minutes

While many busy individuals cannot find the time to do a 30 to 40 minute workout, or at least that is the excuse they use, almost everyone including you, can find 10 minutes in each day to squeeze in a quick workout. But because you are limited on time, you have to maximize the other variable - intensity, which is the rate at which you work out.

Try Circuit Training

Some people try to get a full body workout in their short amount of time while others use routines that target a specific muscle group or body area. For example, your workout might consist of a variety of exercises that target the lower body, upper body and abdominal core. Each exercise is performed until the muscle is exhausted and can no longer perform that exercise - called muscle failure. With minimal rest, you move onto the next exercise and totally work a different muscle group to failure, etc.

Target Specific Muscle Groups

Or your 10 minute workout could consist of a series of two minute exercises that target a specific muscle group, such as upper, or lower, or abdominal core. Your next workout would target a different large muscle group. With targeting, you don't want to work a muscle group to failure with one exercise, but through a series of timed two-minute exercises.

Sample Routine Without Equipment

So just what can you do in 10 minutes without using any equipment? Well, in 5 minutes you can do 100 pushups, 100 knees raises and 50 jumping jacks. Take a very short rest, drink some water after the first set, and then do another 5-minute set, or do one 5-minute set in the morning and another one in the evening.

Increasing Intensity

In the previous paragraph, we discussed a routine that doesn't require any equipment, however, if you want to take your 10-minute workout to the next level, you can increase the intensity by doing exercises with light dumbbells (3 to 5 lbs.) or resistance bands. The additional work your muscles have to do to overcome the additional weight or resistance burns even more calories than doing exercises without weights or bands.

High intensity 10 minute workouts have a lasting effect on your metabolism too. Your body will continue to burn calories at a faster rate for a longer period of time after this type of workout than it would otherwise with a lower intensity, but longer workout.

High intensity workouts are an amazing way to kick start your weight loss regime. Another great way is to grab hold of a respected fitness guide such as The Fat Loss Factor. Read my complete Fat Loss Factor review to find out how it can help you today.

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5 Tips On How To Get Abs

For tons of people, getting a six pack or having a flat stomach are common goals these days. Unfortunately many of these individuals just perform ab exercises and do not have a proper diet to see results. I have laid out some simple and practical tips you can follow to lose belly fat and get abs:

Tip 1: Set goals that are realistic

Genetics, diet, routine, you name it; it probably plays a role in getting abs and losing fat. Due to this, do not set outrageous goals that are to be obtained in a short amount of time. Instead, take time to watch how your body reacts to different ab exercises, foods, and simply adjust from there. If you can lose 1lb per week eating healthy and exercising, keep at that pace until you reach your goal, do not expect to drop 10lbs or something too high.

Tip 2: Do more than just ab exercises

Crunches, leg raises, and all the different workouts you can do for your abdominals are great, but they are not the only ways to stimulate these muscles. Compound movements like the bench press, squat, deadlift, and anything that involves using multiple muscles at one will work your core.

Tip 3: Eat right, and don't cave in

It can be difficult sometimes to stick to a diet or eat foods you are not used to, especially if it is your first time doing so. Find out what foods you should be eating, how much calories you require, and do the best you can to stay consistent. Try not to take the easy way out and buy junk food, or stop by the nearest burger joint. The more you regularly exercise and eat the correct foods, the closer and faster you will be to obtaining your goals.

Tip 4: Do not restrict yourself and be lazy

I have heard over and over again that people want to get a gym membership before they start working out, and usually they do not even make it there. Don't be afraid to do ab exercises and work out at home, you can get a killer session in and it does not take long at all. You can use just your body weight, and if you wish you can go buy dumbbells, a medicine ball, resistance bands and any simple equipment to bring into your home.

Tip 5: Do not give up!

Instant gratification and fast results are the norm these days in society, but you need to break free of that if you wish to achieve success. Anything that is really worth having in life, whether it is a six pack or a nice car, is obtained through hard work. Continue your diet, exercise, research, and you will feel happier, healthier, and look awesome!

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Top 5 Weight Loss Myths Debunked

Weight loss could be made easy if we weren't inundated with conflicting information about how to shed our unwanted pounds. Revealed are the top 5 fitness myths that could be standing in your way to your successful weight loss:

1. Restricting fat will make you thin: Although it sounds counterintuitive, eating more fat may help in weight loss. According to The New England Journal of Medicine individuals who consumed a low-fat diet lost the least amount of weight when compared to those that consumed either a healthy Mediterranean diet high in mono and polyunsaturated fats, or a low carbohydrate but high fat option.


2. Cardio is the best way to lose weight: Cardio makes us feel exhausted and gives us the impression we are getting thin, yet it doesn't increase our lean muscle mass. When it comes to weight loss lean muscle will rev up our metabolism and help us lose weight even after exercise. Although cardio is great at burning calories while moving, the only way to increase lean muscle is to add resistance exercises into your program. It doesn't take much either. According to a study published by The National Institute of Health One set of resistance training for each muscle group consisting of 10 repetitions can speed up your metabolism for up to 72 hours after exercise.


3. The elliptical is useless for weight loss: The elliptical has gotten a bad rep as faux exercisers check texts, watch t.v., and frankly fail to work out while using it. When used effectively the elliptical can be a great addition to your pre-existing exercise routine. The elliptical is perfect for knee pain sufferers that are in the middle of their weight loss journey and wouldn't otherwise be able to continue. Focus on increasing the resistance settings, turning off surrounding electronic devices and increasing your heart rate for maximum results.


4. The more we sweat, the more we lose weight: Getting a good sweat gives us the false sense that were losing a lot of weight, especially when we step on the scales right after exercise and see a dip in the numbers.The reality is our weight loss is water loss. After drinking a cup or two of water the scales will return back to what they were before the sweating began. Excessive water loss is actually unhealthy as it signifies you're dehydrated and putting undue strain on your body. So continue to get fit as you work towards your goals but stay hydrated and stay away from the scales after your workout.


5. Exercising an empty stomach will help you lose weight quicker: While some studies show an increase in fat burn when exercising on an empty stomach, this method is still contra indicated. Exercising on an empty stomach poses a strong risk of burning away lean muscle as a source of fuel. Since lean muscle is our sure-fire way of increasing our metabolism, we are inadvertently eliminating our best method of long-term calorie burn.

By successfully shedding these misconceptions you are one step closer to your weight loss goals. Staying informed will help you lose weight and keep it off for the rest of your life.

al, I. S. (2008). Weight Loss with a low carbohydrate, Mediterranean or low-fat diet. The New England journal of Medicine, 229-241. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3071293/

Alicia Jones is the owner of the Mobile personal training company Destination Fit. She empowers others with the health knowledge they need to find their unique health journey. To learn more about Alicia visit: http://www.destinationfittraining.ca/alicia-jones/

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Weight Loss Products and Its Types

Weight loss products assists in reduction of total body mass and thereby improves fitness and overall health. They change the individual's appearance and make them appear slim. This products can reduce the risks associated with health and increase fitness by delaying onset of many diseases. They aid great help in curing diabetes, osteoarthritis and hypertension.

Weight loss products assist in intentional body weight loss. Some people are already at their ideal body weight but want to further lose weight. It could be for the reason of improving their athletic performance or to meet the required weight category for participating in a particular sport. Some want to lose in order to look attractive.

The weight products regulate macro-nutrients consumption and help the body to extract nutrients in proportionate amount. This products also aid a great hand in regulating hunger pangs and lead to reduced calorie intake, thereby the individual feels satiated most of the times. Realizing its benefits, there is a substantial marketing of various weight loss products. These products assist in quick and easy weight issue. They are reliable and less painful way to lose weight. -This products are available in various forms like pills, powders, drinks etc. Though, there are numerous DVD's, CD's, creams, lotions, body wraps, body belts, rings, earrings etc are available in the market but body weight supplements have their own magical effects.

Different Types of Weight Loss Products:

Thermogenic Products: These are fat burners that burn your thick layers of adipose tissues and make them merge with the blood stream so that they can be efficiently utilized by the body to produce energy. It heats up your body and burns calories at the end of the day.

Stimulant Fat Free Burners: These are stimulants present in fat burners. They boost awareness and alertness. Some produce euphoria and some excite the nervous system.

Carbohydrate Blockers: These weight loss products inhibit the enzymes that are accountable for carbohydrate digestion. This means carbohydrates eaten by us do not get digested immediately and is inhibited from getting re-absorbed limiting the storage of nutritional substances.

Fat Blockers: Chitosan that is a fat absorber picks fat through the digestive system and throws it out of the colon so that the consumers do not gain weight without changing their diet. Researches state that chitosan roughly removes 10 calories on every day basis and sheds body weight.

Thyroid Regulators: Thyroid glands produce the hormones that regulate metabolism and thereby affects the rate and functioning of other systems. Due to malfunctioning of thyroid gland, hormones are not secreted in proportionate quantity and hence metabolism slows down. Thyroid stimulators offer glands a little push to get started.

Appetite Suppressants: These weight loss products make the person consume less food. Meridis is one such drug that is suggested to obese people to control their craving for food. It has many side effects. On the other hand Hoodia is an appetite suppressant that is endowed with minimal side effects.

Cortisol Blockers: Cortisol is a stress hormone that reacts in either of the two ways- By increasing the appetite and secondly by storing fats. This excess secretion of these hormones sends signal to brain informing that we are hungry and informs the fat cells to store more fats. Cortisol blockers are the weight loss products that fight negative repercussions.

Pravesh Singh is an expert author who writes on different topics, here she loves to talk about Weight Loss Supplements. Get More Detail On Indiasupplement.com

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Successfully Navigating Through The Weight Loss Minefield

Anyone who has attempted to lose weight may have found it difficult especially when starting out for the very first time. But don't worry, this is actually expected and is generally the case for anyone new to the weight loss process.

That's why it's important you realize that to be successful navigating through the weight loss minefield, you will have to constantly be on alert for potential dangers that lie in your path as you live your daily life. Trouble is, you won't just find dangers within the first week or two of your journey, but literally scattered throughout the entire path. However, as you get better at recognizing what is considered unhealthy, you will realize the danger more rapidly and be able to steer clear of the pitfalls more effectively.

The most common dangers you'll find within the weight loss minefield will be in the form of food and drinks. These are the subtle dangers you'll encounter 5-7 times per day for the rest of your life.

Remember, your body only needs a certain amount of calories every day. If you eat or drink too much, and don't find a way to burn off that excess fuel, then it will unfortunately find a comfortable place to stay on your body in the form of fat.

This can potentially happen on a daily basis, which is why it's so important you come to terms with living in a healthy manner. Approach each eating instance cautiously and remember that it is extremely easy to take in too much food or drink if you aren't paying particular attention to what's happening.

That's why it is crucial you figure out how to properly deal with each eating situation in a nutritious, healthy manner. By doing so, you ensure that you will not overeat forcing your body to take in far too many calories than your body needs at one moment.

It's a minefield out there and if you do not maintain self-control when you're eating or drinking, then your progress on this weight loss journey will temporarily blow up delaying you from reaching your goal. If this starts happening frequently, you risk having the entire process collapsing on itself and possibly reverting back to your old living habits.

If losing weight and getting in shape are truly important to you, be leery of each destructive mine you encounter out there on your way to a healthier life. Keep in mind that fat lasts a lot longer than flavor, so why pick up that soda or bag of chips in the first place? Nothing good will come from eating those types of foods so do your body a favor and don't stock them in your kitchen. No need to purposely put armed mines right under your own feet when you're focused on losing weight and creating a more healthy life.

Gregory L. Gomez, a LAUSD teacher who's also on journey to develop a healthy life in an effort to lose weight and get in shape. Follow his progress on http://HealthyChoicesInLife.com as he strives to lose nearly 100 pounds by eating healthy and maintaining a consistent exercise routine. Get a FREE monthly Healthy Choices Newsletter along with a Healthy Eating eBook just for stopping by athttp://healthychoicesinlife.com/how-to-monitor-your-weight-loss-progress.

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How to Lose 2 Pounds A Week - Try Aerobic Exercises

If you are looking for quick weight loss - like losing 2 to 3 pounds in a week's time then the best way to achieve that is through aerobic exercises. Performing aerobic exercises is a great way to get in shape quickly as they help in burning a lot of calories quickly. In order to lose 1 pound of fat, you have to burn more than 3500 extra calories than what you normally burn each day.

Now you can do the math yourself. To burn 2 pounds in a week you have to shed nearly 7000 extra calories over a 7 day period, which is equivalent to burning nearly 1000 extra calories per day. If you ask me, this is a bit too much and I don't advise it. My advice is to go a little slow with weight loss. If you try to lose too much weight too quickly, it can dangerous for your health. Furthermore, the weight that you lose may come back again within a short period of time. This is because you cannot keep up the drastic lifestyle changes you will make for a few days to lose weight rapidly. You will soon return back to your normal habits, and the weight that you lost will eventually come back again. So a better way is to aim for losing a few pounds per month rather than having a weekly target.

However, if you still insist on losing 2 or more pounds in a week, maybe for a special occasion that is coming up, then my advice is to try your hand at aerobic exercises. There are many different types of aerobic exercises which are helpful; you may choose a couple which you like best. It is better to consult your doctor first before you begin. The doctor can advise you what exercises to do and how much to do, based on your age, current weight, health condition etc.

Running, jogging or power walking are excellent exercises to lose a couple of pounds in a week's time. If a person weighing 150 pounds runs for an hour, he will burn around 500 calories. But running for one hour is not practically possible for people who are not used to it. If you do not have the habit of running and want to start now, try to run for 10 or 15 minutes. Once you get comfortable with it, you can run for more time. Remember never to over-strain yourself. If you feel lot of difficulty while running or after you complete a 10 minute session, then maybe you should reduce the amount of time you run. Do not force yourself to run more if you are feeling out of breath. If you are not comfortable with running, then jogging at moderate pace would be a good alternative.

There are lots of healthy weight loss tips that you can follow to achieve your ideal weight. To learn more about how to lose weigh fast go to http://www.ihealthyweightloss.com

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How a Positive Mental Attitude Helps Weight Loss

Believe it, and you can achieve it. Attitude is altitude. Common phrases that we sometimes take for granted without really thinking about them but really, when it comes to losing weight, as with so many other things in life, your attitude really is everything. These mantras are frequently bandied about by inspiration gurus and self-help professionals, and they have actually, believe it or not, been shown to have a definite positive impact for many people. But can a positive attitude be the cornerstone for dieting success? Many health and fitness professionals believe it is not only helpful, but critical in achieving weight loss and maintaining a healthy body weight.

The thought process goes like this. Negative thinking can lead to self-defeating behaviors. This gives you little excuses to cheat on your diet, skip a workout session, and care little in the short term about your long term weight loss efforts. Over time this can lead to weight gain instead of weight loss, an individual then feels frustrated, and self-esteem drops. This leads to more negative attitudes, which then create a self-fulfilling and endless cycle of weight loss failure.

Donald Hensrud, M.D., is a frequent spokesperson for the Mayo Clinic, and he believes that mentally setting yourself up for success in your dieting efforts is vitally important. That is because staying positive will help you through the stumbles and falls you will definitely make in your weight loss experience. No one is perfect, so those fried food dinners and ice cream desserts are going to happen.

But positivity and the right mental attitude can get you over those speed bumps and back on track towards your weight loss goals. Did you know that major studies have shown low self-esteem and a negative self image can rob you of energy, give you a feeling of powerlessness, can actually cause depression and contribute to a lack of motivation?

Negativity even causes a significant negative physiological affect to take place in your body, and this can actually contribute to weight gain and other negative physical characteristics.

However, having a positive attitude means being realistic as well. To achieve your personal weight loss goals,you really do need to set achievable benchmarks. Otherwise you will probably fail and that will simply have the effect of dampening your spirits and lowering your enthusiasm even more. Conversely, you need to reward yourself when you hit significant levels of weight loss, so remember to keep a daily journal for both your positive and negative thoughts regarding your dieting efforts, and make a conscience effort every day to transform the way you think.

Reward your own success. You should also give yourself a mental pat on the back for even succeeding in a small way. For example, if you drink coffee today without sugar, or pass on that second slice of pizza, then congratulate yourself out loud. By reaffirming positive behavior and keeping a positive attitude, you will achieve your diet and lifestyle goals, and possibly quicker than you ever thought possible.

Are you trying to lose weight? Are you succeeding? Well, it may be that you just need that little it of extra help. That's why I recommend The Fat Loss Factor diet - after all its one of the biggest selling diet guides on the market and has helped thousands of people just like you to successfully lose weight. Want to find out more? Good, then why not head on over to my weight loss website and read a full review as well as discover how to pick up a sweet discount.

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The Secret to Weight Loss Without Cardio

Hours and hours of cardio are typically paired with dieting in an effort to lose weight and sculpt that lean body that you desire.

But there is an easier way to lose weight than spending so much of your time each week doing cardio workouts and dieting. By focusing on the two workout secrets below, you will sculpt a lean, healthy body that you can maintain over time.

1. Workouts should include high volume and short rest periods.

If you primary goal is weight loss, then you want to work toward increasing your resting metabolic rate (RMR). This is the amount of calories that your body burns in a resting state. Your RMR makes up the bulk of your daily calorie burn. If you can increase your lean muscle mass through weightlifting, then you can increase the amount of calories that you burn in a resting state.

If you want to increase your lean muscle mass, focus your weight work on compound (multi-joint) exercises like bench presses, pullups, squats and deadlifts.

Further increase your fat burning by keeping your rest periods between sets at 60 seconds or less and your rep range between 8 and 12 reps per set. This will increase the lactic acid build up in your body leading to growth hormone release. The growth hormone release will help build lean muscle mass and burn fat.

Mix it up occasionally and use 3-6 reps per set for strength building or use 13-20 reps for an even greater metabolic expense. Control your lifting tempo with a 3-6 second lowering (concentric phase) and an explosive lifting (eccentric phase).

2. Use sprint sessions to lose weight quickly.

Sprinting builds lactic acid in the body in a way similar to weightlifting with short rest periods. Lactic acid build up comes from maximum muscle application during exercise. Its this build up of lactic acid that leads to the release of growth hormone, which helps burn fat. Growth hormone is lipolytic, meaning it increases fat breakdown and metabolizes glucose and amino acids.

Sprinting also builds lean muscle through this maximal effort. The key is to train at or near your maximal effort (80-90% max effort) for the best fat loss results. Start by training in a 1 to 4 work to rest ratio and slowly building up to a 1 to 1 work to rest ratio. For example, do twelve:15 second sprints with 1:00 rests between sprints for a total 15 minute workout.

Avoid traditional aerobic cardio. Aerobic cardio actually preps your body to use the least amount of energy to produce the greatest amount of work. Look at any world class sprinter. They are well built and lean. On the other hand, distance runners are thin, without a lot of muscle mass. You will see much better weight loss results from three 20 minute sprint workouts each week than you will from three hour long jogging or cycling sessions.

These two secrets will take your weight loss to the next level quickly. In fact, I have seen people lose a lot of weight just incorporating short rest periods between sets into their weight workouts.

If you are serious about getting lean for good, you will want to check out the book, Truth About Six Pack Abs. This book is loaded with resistance training workouts, high intensity cardio training (think sprint and HIIT training) and nutrition advice that is guaranteed to strip off body fat and keep it off.

At KillerAbsSecrets.com, I am going to show you a program that will help you uncover the truth about losing weight, melting away stubborn stomach fat and 16 super-simple tricks for keeping it off for good.

Good luck with your weight loss and fitness goals!

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20 Easy Ways to Reduce The Number of Calories You Consume

To lose weight, you have to cut calories, or exercise more, or a combination of the two. If you plan to cut calories, we rounded up 20 ways you can use to reduce your caloric intake through smart substitution and portion control.

Smart Substitution

By making small, but smart swaps, you can reduce your calorie intake substantially. For instance:

1. Swap out a bagel for an English muffin and avoid eating 220 calories.

2. Trade 10 ounces of whole milk for skim and avoid another 70 calories.

3. Make an omelet with one whole egg and two egg whites instead of three whole eggs. Calories saved - 125.

4. Try turkey sausage instead of pork and save another 125 calories.

5. Instead of mayonnaise, use hummus or mustard on your roll and cut 200 calories.

6. Trade your french fries for a salad and save 300 calories.

7. Try tortilla chips with salsa instead of potato chips dipped in a sour cream-based dip; it'll save you 109 calories.

8. Try replacing oil in your favorite baked dessert with applesauce; four tablespoons of applesauce is 40 calories while two tablespoons of oil is 200. Plus you'll add more flavor to your dessert.

9. Use 4 ounces of fat-free half-and-half in your coffee instead of regular cream and save 88 calories.

10. Eat 1/2 cup of oatmeal instead of a full 1-cup serving; calories saved: 150.

11. Substitute 1.5 ounces of raisins for fresh grapes and save 98 calories.

12. Snack on baked potato chips instead of the fried ones; save 90 calories for a 1-ounce serving.

13. Put 3 ounces of mozzarella cheese on your sandwich instead of Swiss and save 108 calories.

14. Swap out Alfredo sauce for marinara sauce- 129 calories saved.

15. Eat 1 cup of frozen yogurt instead of ice cream.

16. On your salad, eat either croutons or cheese, but not both and save over 100 calories.

17. For something different, eat 1/2 cup of fresh strawberries topped with 2 ounces of fat-free whipped cream instead of 1/2 cup of strawberry ice cream and avoid eating 102 calories.

Portion Control

18. The size of your plate makes a big difference on the number of calories you consume. Trick your mind into thinking you have more food than you do by using a 9-inch instead of a 12-inch plate. On average you can save up to 500 calories.

19. Do you tend to go back for another helping when finished with the first? You still can, but first wait 20 minutes. Most likely won't go back and if you do, you'll take less.

20. When eating out, it is harder to control portions, however, not impossible. Because restaurant portions are significantly larger, eat smart by leaving a fourth of your meal on your plate. Look up the nutritional information before leaving the house. Studies found people ate 52 fewer calories when they knew the nutritional information before ordering.

Cutting calories is easy when you know how to make intelligent substitutions and control portion size. Take charge of your eating with these suggestions.

Are you trying to lose weight? Are you succeeding? Well, it may be that you just need that little it of extra help. That's why I recommend The Fat Loss Factor diet - after all its one of the biggest selling diet guides on the market and has helped thousands of people just like you to successfully lose weight. Want to find out more? Good, then why not head on over to my weight loss website and read a full review as well as discover how to pick up a sweet discount.

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How To Balance Your Calorie Deficit

All of us know that cutting calories and exercising more is the secret to healthy weight loss. But how many calories do you need and still have enough to fuel your body? The number you need to eat each day varies depending on your:

• overall health
• physical activity
• sex
• weight
• height
• shape

Because of these variables, experts cannot agree on the number of calories you should consume each day. In the U.S., the average male should eat 2,700 calories per day while in females that number is 2,200; in the UK, the recommendations are 2,500 and 2,000 respectively. The United Nations on the other hand, recommends consuming no less than 1,800 calories per day.

While these are all good guidelines for general information, in the scope of nutrition and weight loss they are generally irrelevant. If you want to lose weight, you have to create a 500 calorie per day deficit between the number of calories you eat and the number you expend. There are three ways to accomplish this.

1) Eat fewer calories

If you want to keep your physical activity the same, but lose weight, then you have to eat 500 fewer calories than you are currently eating. It is easy to do by making smarter and healthier food decisions. A good place to start is to cut (or at least limit) the calories you consume by watching foods high in simple carbohydrates (sugar) and saturated fat.

Instead of that latte in the morning, choose plain coffee with a little cream. The latte has 180 calories of which 25% is saturated fat. By comparison a tall Starbucks coffee with cream has 20 calories of which 5% is saturated fat.

Eat more foods high in protein, such as chicken, turkey, pork and lean beef. Substituting natural foods - fruits and vegetables - for processed food is also a good way to cut calories.

2) Burn more calories

However, if you want to keep your calorie intake the same, then you can burn up to 500 more calories each day by adding in more exercise; it is easy. Instead of parking close to your work, park at the far end of the parking lot and walk the rest of the way. During your lunch break, walk around the block a couple of times. You will still have time to eat a healthy lunch that you brought to work. Or go for a walk after you get home from work; a 150 pound person walking for 30 minutes at 3.5 mph burns 149 calories. The point is there are many different ways you can increase the number of calories you burn each day with very little extra effort.

3) Combination of the two

This option works the best for most of us - eating fewer calories and increasing our physical activity. By eating 250 fewer calories per day and burning 250 more per day through exercising, you have your 500 calories per day deficit. Maintain this deficit regimen for seven days and you will lose a pound. One-pound per week weight loss is both healthy and easy to maintain.

Are you trying to lose weight? Are you succeeding? Well, it may be that you just need that little it of extra help. That's why I recommend Eat Stop Eat by leading nutritionist Brad Pilon. Its one of the biggest selling diet guides on the market and has helped thousands of people just like you to successfully lose weight. Want to find out more? Good, then why not head on over to my health eBook review website and read a full review as well as discover how to pick up a sweet discount.

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How a Positive Mental Attitude Helps Weight Loss

Believe it, and you can achieve it. Attitude is altitude. Common phrases that we sometimes take for granted without really thinking about them but really, when it comes to losing weight, as with so many other things in life, your attitude really is everything. These mantras are frequently bandied about by inspiration gurus and self-help professionals, and they have actually, believe it or not, been shown to have a definite positive impact for many people. But can a positive attitude be the cornerstone for dieting success? Many health and fitness professionals believe it is not only helpful, but critical in achieving weight loss and maintaining a healthy body weight.

The thought process goes like this. Negative thinking can lead to self-defeating behaviors. This gives you little excuses to cheat on your diet, skip a workout session, and care little in the short term about your long term weight loss efforts. Over time this can lead to weight gain instead of weight loss, an individual then feels frustrated, and self-esteem drops. This leads to more negative attitudes, which then create a self-fulfilling and endless cycle of weight loss failure.

Donald Hensrud, M.D., is a frequent spokesperson for the Mayo Clinic, and he believes that mentally setting yourself up for success in your dieting efforts is vitally important. That is because staying positive will help you through the stumbles and falls you will definitely make in your weight loss experience. No one is perfect, so those fried food dinners and ice cream desserts are going to happen.

But positivity and the right mental attitude can get you over those speed bumps and back on track towards your weight loss goals. Did you know that major studies have shown low self-esteem and a negative self image can rob you of energy, give you a feeling of powerlessness, can actually cause depression and contribute to a lack of motivation?

Negativity even causes a significant negative physiological affect to take place in your body, and this can actually contribute to weight gain and other negative physical characteristics.

However, having a positive attitude means being realistic as well. To achieve your personal weight loss goals,you really do need to set achievable benchmarks. Otherwise you will probably fail and that will simply have the effect of dampening your spirits and lowering your enthusiasm even more. Conversely, you need to reward yourself when you hit significant levels of weight loss, so remember to keep a daily journal for both your positive and negative thoughts regarding your dieting efforts, and make a conscience effort every day to transform the way you think.

Reward your own success. You should also give yourself a mental pat on the back for even succeeding in a small way. For example, if you drink coffee today without sugar, or pass on that second slice of pizza, then congratulate yourself out loud. By reaffirming positive behavior and keeping a positive attitude, you will achieve your diet and lifestyle goals, and possibly quicker than you ever thought possible.

Are you trying to lose weight? Are you succeeding? Well, it may be that you just need that little it of extra help. That's why I recommend The Fat Loss Factor diet - after all its one of the biggest selling diet guides on the market and has helped thousands of people just like you to successfully lose weight. Want to find out more? Good, then why not head on over to my weight loss website and read a full review as well as discover how to pick up a sweet discount.

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How To Lose Weight Fast And In A Healthy Way

If you wish to lose weight, you would need to cut on calories. To lose weight fast, you would need to cut even more calories to get you there. Unfortunately, the desperation to shed those extra pounds has led many people into methods that are not healthy at all. Some opt for starvation to force the body to work on the stored fats. However, such methods are not healthy at all and they can lead to more health issues. If you have been wondering how to lose weight fast and healthy, here is how you can do it.

Forget the alcohol:

Alcohol has plenty of calories and it is for this reason that you will find those who drink tend to have weight issues. To lose weight fast, forget the alcohol. This will ensure that you stop packing the pounds. There are so many non-alcoholic and reasonable drinks that you can still enjoy keeping up with your weight loss goals.

Cut your carbohydrate serving by half:

When it comes to weight gain, carbohydrates play a huge role. For this reason, to get a solution on how to lose weight fast and healthy, take the step of cutting your daily servings by half. Most carbs have lots of calories and your goal should be to ensure that you are taking smaller amounts and burning more every day. It will serve as a simple step, but one that leads to fast weight loss. For your daily body needs, choose whole grain. It will keep you feeling fuller thus keeping you off food which is good for weight loss.

Choose salad for lunch:

The most important meal of the day when losing weight should be breakfast. You should go light on lunch and choosing a salad for your lunch can make all the difference for you. This is considering that vegetables are rich in fiber easily satisfying you. To the salad, you can add a protein to keep that satiety for longer. Thus, unhealthy snacking or eating is kept at bay. You will be surprised at how much you can enjoy your lunch salad, especially when you choose and mix the vegetables right.

Eat every few hours:

In as much as eating too much is not advisable when trying to lose weight; you want to keep your metabolism running by eating frequently. The secret is to eat smaller servings every few hours to keep metabolic rates high and fat burning running all through the day. However, make sure that you take only healthy foods and fruits throughout the day without overeating at any given point. It will offer you a good solution on how to lose weight fast and healthy.

Drink enough water:

It is actually advisable that you begin by drinking water as soon as you start feeling hungry. You will be surprised to find that you were not really hungry but thirsty and keep you off unnecessary eating. Water is also good to keep your body well hydrated and functioning well.

There are so many ways and foods that can help you with how to lose weight fast and healthy. Please click on the link given below to find out more about healthy weight loss options.
http://www.ihealthyweightloss.com

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Newest Weight Loss Methods Tackle Sitting Disease

Sitting Disease - News That Is Not New

Sitting disease is not a new phenomenon. It is just one that has acquired a new name recently. It was first mentioned in 2013 in the Dallas Business Journal, directed at business people who spend too much time sitting. Now it seems that almost everyone else is sitting too much, too.

Dr. James A. Levine, Professor of Medicine at the Mayo Clinic in Scottsdale, AZ, leads the research on this topic. He has stated that, "there are 34 chronic diseases and conditions associated with excess sitting." The big ones include some of the usual suspects: cardiovascular disease, obesity, type 2 diabetes. The list also includes cognitive decline (Alzheimer's Disease, dementia), disability in people over 60, and death from cancer. Not just getting cancer... death from cancer.

The icing on this sedentary cake is life expectancy. Excessive sitting drops about 2 years off of your life, on average. A few experts have been referring to sitting disease as the 'new smoking' due to the similarities in their respective negative health consequences.

No wonder that Dr. Levine has come so far in his work on the topic that he now confidently says that, "Excessive sitting is a lethal activity."

Fortunately, sitting disease is easily treatable... by just standing up!

Keys to Healthy Standing

Of course, there are some details that you should know for getting the full benefits of staying upright and active. In a nutshell, they revolve around two issues: how often to stand and how long to stay standing at a time.

Negative physiological changes happen within a single hour of sitting. Specifically, an hour of physical inactivity suppresses a key skeletal muscle enzyme, called lipoprotein lipase (LPL), that is crucial for controlling the breakdown of plasma triglycerides and for driving up the level of HDL cholesterol. Just an hour of sitting reduces the activity of skeletal muscle LPL by about 90 percent. ALL of the negative consequences of physical inactivity start right then and there.

The key lesson is that you must stand up at least once during every hour waking hour.

How long should you stand up at a time? Dr. Levine and his colleagues have found that standing up for 10 minutes at a time is beneficial. That's it.

The key lesson is that you must stand up for at least 10 minutes at a time.

What you do while standing is almost irrelevant. Some folks walk around. Others jump onto a trampoline for some light bouncing (this offers the bonus of enhancing the flow of your lymphatic system... very important).

At the high end, business executives have bought into the concept of a desk treadmill so they can walk while they work. Dr. Levine invented such a treadmill exactly for that purpose.

Get creative. Read a book for 10 minutes while standing; put your laptop on a box while you work; take short walks around the office; stand up while watching TV or talking on the phone. The possibilities are endless.

By the way, this is where the so-called 'bachelor style of eating' works well... I.e., standing over the kitchen sink while you eat. This is great if you eat alone, although maybe not so much for a family.

The bottom line is that, whatever you do that has you sitting for an hour or more, then you have been sitting too much. You really must get out of your chair for 10 minutes at a time out of every hour - 50 minutes of sitting and 10 minutes of standing. This is a very simple strategy that provides tremendous health benefits, and it works almost anywhere you are (maybe not at the movies?).

Regular Exercise Does Not Help - Go NEAT Instead

If you have suppressed your LPL enzyme by sitting too much, no amount of exercise will get it to make up for lost time. Exercise doesn't put LPL into any kind of high-speed mode that lets you catch up from excessive sitting.

The only way to overcome the ills of sitting is by standing up or moving around every hour. Remember, LPL activity drops by about 90 percent within an hour of sitting. It takes only 10 minutes of standing to reinvigorate it.

The jargon that the medical folks like Dr. Levine have come up with for this 'non-exercise' is NEAT: non-exercise activity thermogenesis. Thermogenesis is just a fancy way for saying generating heat, which to most folks means using calories. The concept of NEAT has become so significant to Dr. Levine that he has published several research articles and two books on the subject.

Your chair is killing you. Get up and get healthy!

The best weight loss remedies are those supported by excellent scientific research. This is the approach that Dr. Clark takes at his blog, BellyFatScience.com, and in his book, Fat Loss Biology. You can get a clearer picture of what his blog and book are about by clicking on those links. Go ahead and check them out for yourself. You will be pleasantly surprised to find out how easy and inexpensive it is to lose weight when you do it the right way.

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Dieting To Lose Fat Does Not Work - Here Is The Solution

What does "dieting" mean?

For just about all people, the term "dieting" means not eating the foods they love, eating smaller portions, and worst of all skipping meals. I hope we all know by now that dieting is hard and does not work for the long-term fat loss we all want.

Let's take a closer look at the 3 methods of dieting, the side effects, and the proper way to deal with your diet.

Not Eating The Foods You Love To Lose Fat

You probably love the same foods as me and most Americans, over- processed, high in fat and sugar, and oversized portions. We need those over sized portions because the food we are eating is not the nutrition our bodies need. They are just empty calories that our body stores as fat.

If you are trying to change your whole diet at once, that can be just as hard as quitting smoking. I tried and the side effects of cutting all sugar were quite painful. I lasted 3 weeks. The key here is to add a couple healthy things to your diet and cut back on the unhealthy stuff. An example would be to add fruit as a snack during the day instead of doughnuts but only every other day. Then add one more day of fruit a week with an occasional doughnut.

Whatever you do, do not call it cheating. You can only cheat while dieting, and that is not what you are doing. You are changing your diet to have better health, a lighter, thinner body, more energy, higher self-esteem, and the knowledge you are doing what is best for you and your family.

Eating Smaller Portions To Lose Fat

Leaving the table hungry is not the way to go. This is one of the things that make dieting very difficult. It will put you in a bad mood because you feel like you are punishing yourself for doing what you love, eating. After a few days of being hungry and weak, you rebel against yourself and eat a whole pizza by yourself. This leads to guilt and resentment and low self-esteem.

When changing your diet to nutritious foods, it is better to eat more often with smaller portions. There is a whole list of foods you can find that are healthy, low calorie and full of the nutrients your body needs. The more your body gets used to getting those nutrients, the less hungry you will feel. Personally, my favorite snack that keeps me away from the vending machine is cocktail peanuts.

I eat a handful about every hour and this event helps to eat a smaller lunch. That may be more than is recommended but I do have a labor intensive job that burns a lot of calories. I do still eat fast food on occasion, but it will just be one small sandwich off the value menu, such as a chicken sandwich. Never get the fries!

So eating smaller portions of great tasting healthy foods will keep your metabolism going and the fat burning.

Skipping Meals To Lose Fat

Skipping meals is the worst dieting method you can do to lose fat. Eating food actually boosts the metabolism and keeps your body burning calories. This also gives you energy to do more with your day and burn more fat. When you skip meals bad things happen to your body. Your metabolism, the fat burning mechanism, slows down to conserve energy to keep your organs working. If you only eat once a day, your body will store just about the whole meal to keep your body going during the times of no new fuel. It stores this as fat.

For breakfast, I either drink a whey protein drink, about 170 calories, or eat a spinach salad, about 230 calories, but both give me a lot of energy, healthy unsaturated fats, vitamins and micro-nutrients for healthy body function. Give yourself this one boost in the morning and you will see a difference.

If you find that you only like eating pastries or doughnuts for breakfast, try switching them out a couple days a week to start. It will take time for your taste buds to adjust to your new diet. That is what the protein drink is for. My sweet chocolate fix for the day! Just remember that to lose fat, you want less carbs and more protein. To gain weight, eat more carbs and less protein. Go look at the best foods that burn fat on my blog. Just click on the link below this article.

For a list of the best foods for nutrition and fat burning visit my blog at Flat Belly Diet. To learn 50 ways to lose belly fat Click Here

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Speed Up the Weight Loss Process

Have you tried every fancy diet in the market and still your weight loss seem elusive? Better shun all these fashion diets that fascinate from the outside but are hollow from the inside. These products that promise the moon are often marketed by film celebrities, and we start believing that they can be the answer to all of our issues that come on with obesity. We are sadly mistaken because they aggravate problems instead of doing any good. Are we not wasting money on a trash product? Yes, we are!

Use some of the workable, tested techniques to reduce fat and stop being swindled by these tricky merchandise.

Stop Measuring your Portion Size

This is one of the habits you must give up this instant. Replace one main course with two finger foods sessions. If pasta is one of your favorites have it and skip bread.

Hoard Fruits

When you are at work keep fruits stored somewhere so that you can eat whenever you feel hungry. We generally look for chocolates or pastries around 4 PM because that's a natural craving. Fruits can eliminate that hankering, and satiate us to the hilt.

Protein Powders

Keep protein powder, in any flavor like chocolate or strawberry handy and when the greed monster inside you wakes up, pour yourself a glass and drink. Your craving for food will decline and you'll kill your habit of indulgence.

Set Boundaries

We normally can't resist the temptation for a piece of dark chocolate bar and the price we get to pay is heavy. Put shackles on your reckless eating obsession and draw a line, practice restrain, and don't fall into the trap of tempting foods.

Brushing Teeth Post Dinner

Brushing teeth directly after finishing dinner is a good habit that has two-fold benefits - your teeth are safe and you don't look for desserts. You cut calories in the bargain and a thinner you is your reward.

Quit Calories Laden Liquids

Wines, lemonade, ice-cream sodas all of them are loaded with calories; avoid them at all costs because they can shoot up the calories in a flash, and jeopardize your plans.

Try fitting into Skinny Pants

Wear slim-fits so that you are inspired to keep your body in perfect shape. You are inclined to eat moderately when you are putting on a pair of skinny pants.

These are tested techniques that can never fail; try them and the fruits will be incredible.

Get on with life with a fitter body. Light is cool so stick to an exercise regime and be the first in the race. For astounding fitness tips come at: http://www.towardstotalfitness.com

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Walking For Weight Loss - Tips That Work

Doesn't it seem like every day brings us another fad diet or other so-called "weight loss miracle"? Don't get me wrong, I know a lot of these plans really do work, but that's not the problem. The problem is that there are just so many that it makes it hard for the average person to figure out which ones work and which ones they should pass on. But there is one method that is ideal... walking for weight loss. Let's take a look at why it is such a good option for shedding those extra pounds.

Before we get to why it's so good, it's important to understand a bit about how losing weight works. It all comes down to a simple equation: 3,500 calories is equal to one pound of body weight. So, if you take in an extra 3,500 calories compared to what you burn off, then you will gain a pound. If you get rid of 3,500 calories, you will lose a pound. There are a few exceptions to this because some calories are more easily stored, and not all exercise is the same. Regardless, physical activity is an important part of any weight loss plan.

Almost everybody can go for a walk. Even those who may be missing a leg are usually able to walk. What's the best way of walking for weight loss? The answer is as simple as can be. All you need to do is put one foot in front of the other, then repeat the process for as many times as you wish.

Another benefit of walking for weight loss is that you need any special equipment, except for a comfortable pair of shoes. There's no need to buy any special clothes, and you don't have to join a gym or pay a personal trainer, either.

Walking is a low-impact way to burn calories. In theory, you could walk for hours at a time, though that wouldn't be practical. Still, if you have been inactive until now, it's always a good idea to talk to your doctor about your plans. They will be aware of any underlying medical concerns, and can let you know if there are any precautions you need to take.

Exercise burns calories, but it has another benefit for weight loss and that is boosting your metabolism. You will get a little extra help burning calories for a few hours after you have stopped walking. Of course, the more brisk you walk, the more calories you will burn. But any walking is better than none at all.

Finally, people are built to walk. We're bipedal; it's in our DNA. It only makes sense that one of the best things you can do for your health is to use the body in a way it was designed for. But... none of this matter if you don't take action. So, what are you waiting for? Get out there and start walking for weight loss.

For additional information about weight loss, please visit http://easy2fitness.com

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Foods That You Can Eat to Stay Energized and Slim Down Naturally

Eating healing foods will give your body the essential macro nutrients and vitamins, it needs to function optimally. After eating these foods, you will be able to lose your weight naturally & feel better and you have enough energy to get you through the day. Here are some energizing foods for you.

Red Quinoa

Quinoa is a healthy seed, high in protein and fiber. It is a great source of magnesium, phosphorous, iron, copper, zinc, and vitamin B & C. Eating quinoa will give you instant energy because its high protein and fiber you will feel satisfied hours after eating it.

Ruby grapefruits

In summer season grapefruits is the perfect breakfast. Adding fresh grapefruit juice to water helps you to reduce belly bloating. Grapefruits are high in vitamin and calcium and so they keep you going and feeling healthy.

Vine tomatoes

Vine tomatoes are very healthy for your body. Use tomatoes in your cooking like salad or just enjoy tomatoes. Tomatoes are helping you to boost your immune system and energy level with every bite you take.

Lima beans

Lima beans have exceptional nutritional powers. Lima beans are high in fiber, protein, vitamin and carbohydrates. You can buy canned organic beans and even you can easily cook it at your home. You can also add beans to a salad or soup.

Organic eggs

Eggs are full of protein and easy to cook. You can take egg in any season. Boiling some eggs and placing them in the fridge so that you always have a healthy breakfast or snack. Eggs are very healthy to your body.

Avocado

Avocados are super food it gives you a slow release of energy. Avocados are loaded with fatty acids, making them a good fat for your body. In any season you can enjoy them. You can also take it like a salad.

Raspberries

Summer is the best season to enjoy the berries. Full of nutrients and fiber. Fresh raspberries on their self made an excellent snack. You can blend them with chilled yogurt.

Coconut yogurt

Creamy and delicious coconut yogurt is a must have. You can make it easily at your home with fresh young coconut mixed with fresh yogurt. Bowl of fresh berries with coconut yogurt for an amazingly delicious and tasty treat.

Basil

Basil is one of the most popular plants in the world. You can easily make in a food processor by blending fresh basil leaves and lemon juice to taste, handful of nuts and a pinch of salt.

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