June 2016 - FITBODYUSA

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That's right, I used the Eat Stop Eat program created by Brad Pilon to lose more than 30 pounds of fat in just under 6 weeks. That's a pretty good amount of weight to lose in just a month and a half. I tried to stick to the program as closely as I could so that I wouldn't skew the results with methods from other weight loss programs.

How I Lost 30 Pounds In 6 Weeks Using Brad Pilon's Eat Stop Eat Program


Some Background Info On Myself 

My name is Kate Kirin and I'm a 26 year old from Los Angeles, CA. I'm 6 foot 2 inches and when I started this program on May 1, 2016, I weighed in at a staggering 214 pounds. Yep, that's pretty big and it showed. As of the writing of this article on June 25, 2016, I currently weigh in at 181 pounds. That is a weight loss of more than 30 pounds. So now that you know a little bit of background on me and my stats, let's get to the program itself.

Brad Pilon's Eat Stop Eat 

This weight loss program is very different from the normal weight loss diet program that has been popular for a while now. In fact, some might say that the Eat Stop Eat method is somewhat controversial. This is mainly because the program does not follow the usual guidelines for weight loss.

Brad's program utilizes a weight loss method known as intermittent fasting.

Simply put, you go through short periods of not eating. Now this is very different from what the diet industry has been telling people to do to lose weight. They say that you need to eat more in order to lose weight. Which if you think about it, sounds kind of crazy don't you think. I mean, how are you going to lose any weight when your eating more and more food.

It takes a calorie deficit of 3,500 calories to lose just 1 pound of body fat. Let me tell you, your not going to get anywhere using the conventional wisdom of eat more to lose more. This was a huge problem for me in the past when I tried to lose weight before on other programs. I would lose like 5 or 6 pounds and then end up over eating and losing my weight loss and in some cases, gaining back more than I'd lost.

Eat Stop Eat Pros 

This program for me just works. Plain and simple. It's a simple bare bones approach to weight loss. It does not require you to eat 6 times a day or spend tons of time planning, or preparing meals. It also does not require that you count or weigh your food for calories. This was a big plus for me because I've got enough to due to keep me busy rather than spending all day cooking and eating.

It is extremely flexible and will work with your current nutrition plan. So basically you can just eat how you are now. In my opinion, you could just follow the information about how to perform the intermittent fast and still lose weight without exercise. However, for the best results I recommend that you incorporate some physical activity. That's what I did and it has worked like a charm.

Eat Stop Eat Cons 

Brad recommends that you workout for best results. Well, I don't think this is a con but some people just hate working out. If that's you, sorry. Just try to get some physical activity in everyday. It's good for you, trust me.

This program is unfortunately not geared towards those with health problems. It's not recommended for those with diabetes or other medical conditions. Brad says this because he has only tried it on healthy people in tests and has not done any extensive testing on people with medical conditions.

The Bottom Line 

So my bottom line for the Eat Stop Eat diet program by Brad Pilon is that it works. I've used this program and have lost 30 pounds of fat in just 6 weeks. I've only reached my half way point and am shooting for another 25 pounds weight loss. So I definitely see myself achieving my weight loss goals with this program. Also, I find the program extremely easy to follow without feeling hungry or starved. I think a lot of people are going to find this program very beneficial.

Visit Eat Stop Eat website for additional information regarding the Eat Stop Eat program. There are before and after photos of my progress with additional resources about Intermittent Fasting. Cheers.


Article Source: https://EzineArticles.com/expert/J_Kirin/319185

How I Lost 30 Pounds In 6 Weeks Using Brad Pilon's Eat Stop Eat Program

Today I am sharing with you some uncommon fat burning tricks. Apply them and you can get faster results and enjoy your journey to a healthy life.

27 Uncommon Ways To Lose Belly Fat Faster


Eating

1. Have breakfast within half an hour of waking up in the morning.

If you do not have a habit of eating in the morning or when you wake up, then try to develop it. Eating within half an hour of waking up, starts your fat loss. Make your breakfast protein rich and avoid skipping breakfast. People who skip breakfast attract many health issues like obesity, heart problems, etc.

2. Consume snacks that contain healthy fats.

It's a general notion that fat is not good for our body, so we should avoid it totally but that is not true. There are healthy fats which are required by our body to develop strong cell structure. Healthy fats control your appetite and help in fat loss. Some examples are coconut oil, coconut cream, almonds, pecans, walnuts, super dark chocolate, avocados, whole eggs, etc.

3. Avoid sugar free and low fat products.

When you are on a fat loss regime, you try to grab things with the labels "Sugar Free" or "Low Fat". These help in gaining weight because they do not provide the necessary nutrients which are required by our body. Sugar free items contain artificial sweeteners which are more dangerous for our digestive system. Also, these make fat loss harder because you tend to eat more carbohydrates and sugar rich foods. These labels are only for marketing the products.

4. Increase your protein intake.

Protein intake is crucial for fat loss, so you have to be very careful about your protein intake. Make sure you have 20-30 grams of protein per meal.

5. Use Alpha-Lipoic Acid (100-300 mg) before each meal.

Alpha Lipoic Acid is a potent antioxidant and a free radical scavenger that has been proven to regenerate vitamin C and Vitamin E. ALA helps you store the carbohydrates you eat in the muscles or in your liver as opposed to fat.

So make your fat loss faster with ALA.

6. Use Policosanol (20-25 mg) before bed.

Policosanol, an extract of plant waxes, often sugar cane. It is used to increase the amount of HDL cholesterol and decrease the LDL cholesterol. Tim Ferris experimented with it for fat loss and it helps in burning fat faster.

7. Use Garlic Extract before each meal.

Use Garlic extract (200 mg) before each meal. It is used to control cholesterol and is found to be very effective in fat loss. It can also be used in salad dressing. Cook often with garlic. It has many health benefits.

8. Chew your food at least 12-15 times before swallowing.

Do not eat in a hurry. Chew your food for at least 12- 15 times so that it is properly diluted and easily digested. Spend time enjoying your food for at least 30 minutes and chew more, which helps in fat loss. Do not eat for the sake of eating. Enjoy your meal.

27 Uncommon Ways To Lose Belly Fat Faster


9. Limit your fruit intake to one piece a day for fat loss.


You may ask why is there a restriction on fruits? We need all the nutrients for a balanced diet. But fruits are directly converted into glucose and stored as fat. So when you are on fat loss, say no to fruit juice and try it eat one piece of whole fruit per day.

Drinking

10. Drink lemon water before each meal.

Drink lemon water before or with each meal as lemon is a good antioxidant. Make it a habit so that it helps in keeping you healthy.

11. Drink green tea 2-3 times a day with lemon.

Green tea helps in fat loss. Drink it 2-3 times a day with lemon. It will energize you and it also acts as a good antioxidant.

It aids the digestive system and reduces cancer risks. Drinking green tea during work outs greatly help in fat loss.

12. Drink iced water 2-3 times a day.

When you drink cold water, your body has to burn extra calories to heat up the water which burns fat significantly. So in a day try to drink 2-3 glasses of iced water.

13. Drink at least 8 glasses of water for fat loss.

If you are not drinking sufficient water then you will fail in your fat loss efforts because our body needs a lot of water to cleanse itself and for optimum functioning of liver. Make extra efforts to drink water. If you do not drink enough water, you might also suffer from constant headache.

Exercise

14. Try various frequency, duration and intensity levels of workout in order to keep getting results.

There is no fixed method for exercising. Try different exercises with different frequencies and intensities. Change your duration weekly. When you do short exercises like 10 minutes a day, try to make it intense.

15. Perform Yoga for fat loss.

Become a yogi as doing yoga gives so many benefits in the long run. It is a great way to lose fat and reduce stress. By holding poses for certain time periods, you also improve concentration.

Perform Yoga for fat loss


16. Increase the time in downward exercise.

When we perform exercises, we put more power in forward motion and quickly do the downward motion. Try to perform the downward exercise for longer duration so that you spend more energy.

17. Play competitive sports.

This is a great way to lose fat. By challenging yourself, you achieve more. Sports are a great way to get into a desired shape and it's much more fun to workout with someone else in a competitive atmosphere.

Motivational

18. Measure your weight daily.

Step on to the weighing machine daily so that you can see the changes and get excited about results. Do not get discouraged when there is no weight loss in a day or two. It's perfectly alright. You must be having some other changes. Doing so you can design your program or become serious for the coming day. You will get conscious and start getting good results.

19. Have your body fat percentage measured weekly.

Measure your body fat percentage every week. There are many devices which can measure belly fat in 2-3 seconds like Karada Scan from Omron. You can use your preferred device but keep track of your fat. There are many types of fat in our body, keep eye on belly fat, fat surrounding our heart, etc.

20. Use Neuro Associative Conditioning.

You can reprogram your brain by this trick. When you have a bad feeling like skipping your workout schedule or want to eat unhealthy foods, then pull out the picture of some obese person or your photo when you were obese. Next look at the picture of your hero or someone you admire for fitness. Keep those photos in your mobile or in your pocket.

21. Chew gums between meals.

This trick is not healthy for long term but helps in fat loss. When you get very hungry and have no control then chew gum so that you get a feeling of fullness and do not eat. Do not get addicted with this type of habit.

22. Find an exercise buddy.

Find out someone who wants to lose fat like you. Share your methods of doing exercise, diet methods or what you are doing to get best results with each other. Make it a healthy competition to lose fat faster.

23. Practice positive self affirmation.

Self affirmation works. Stand in front of a mirror at home or the gym and say "You are going to be strong today", "You are going to have the desired body whatever it takes" and you will start seeing results.

24. Hang with the friends who are health and fitness conscious.

You are the average of 5 people you hang around with. So reduce your time with the people who are not healthy even though they are your good friends. Make it a habit to hang around people who are more health conscious.

Hang with the friends who are health and fitness conscious


Burn Fat even faster

25. Use ginger for cleaning your stomach.

Ginger has many health benefits and is a powerful antioxidant. It can help in improving your digestion and soothe your stomach. Few unique compounds in ginger can help prevent your body from forming new fat cells. So include ginger in every meal you eat.

26. Exercise for 60-90 seconds before a big meal to send calories to muscles cells instead of fat cells.

Before eating, make it a habit of doing 60-90 seconds of intense exercise so that whatever you eat, it goes to your cell development and is not stored as fat. These types of muscle contractions really help in fat loss.

27. Cinnamon for blood sugar control.

Cinnamon is great for controlling the glucose level in your body. So add this spice in your meals or have it with your green tea or any other drink you like. It will do wonders.

27 Uncommon Ways To Lose Belly Fat Faster

When it comes to weight loss, the first thing I always discuss is the main reason why the majority of people fail at shedding those kilos. When most people set out on their journey to lose weight, they fail at realizing that losing weight is not for the short-term, it is for life. Hence, most are not mentally prepared for that long-term commitment, and stop whatever they are doing to lose weight once they experience some weight loss. This consequently results in them gaining back those kilos (and more) when they revert back to their old habits. Losing weight healthily requires a lifestyle change, a proper plan and the ability to stay motivated.

How to Lose Weight The Natural and Healthy Way


Now, if you know that you're not the type of person that could stay motivated and disciplined for the long term, this does not mean that you will never be able to lose weight. All you need to find is a source of constant life-long motivation and encouragement. Joining weight loss support groups, mixing with the right people, taking up an exercise/activity that you have always wanted to do, going to the gym with friends, motivational posters on your bathroom/wall/fridge door or a subscription to your favorite health magazine are all great sources of motivation.

Once you're mentally prepared for this rewarding challenge, you can confidently set out on this journey to a healthier, fitter and better looking you. Remember, the first step is always the hardest! But continue to persist and it will get easier and easier till it comes almost naturally to you.

Step One: Know yourself and choose your foods


Knowledge of different types of food when changing your diet is extremely important as poor food choices can result in you feeling hungry, unsatisfied, bored or just plain unhappy. Hence, I have broken it down to categories of "What ifs" for my different readers that experience different circumstances.

What if... I get constantly hungry?

I recommend eating more Low GI food. Low GI foods are great as the human body takes a longer time to process complex carbohydrates, fiber and healthy nutrients and oils. Hence, there is a gradual release of sugars into the bloodstream which would leave you feeling fuller and more satisfied for longer.

Foods that are NOT Low GI (unfortunately) include cakes, pastries, instant porridge, highly processed food, 5 minute noodles and pre-packaged foods.

Foods that are Low GI include vegetables, wholegrain cereals, low fat milk and yogurt, fruit, peanuts, home-made banana bread, freshly squeezed fruit juices.

Having an afternoon snack is also a good way of ensuring that you stay full throughout the day. They also prevent overeating during your next meal and helps in weight maintenance and weight loss. Some suggestions of healthy afternoon snacks include fruit smoothies, mixed nuts, low sugar high protein muesli bars and no-fat yogurt.

What if... I eat lots of fast food?

Fast food is the devil in any diet as they are full of salt, addictives and trans-fats.

Fast food restaurants (ie. McDonalds and KFC) cook their food with margarine and cooking oils (ie, peanut and vegetable oils). During the cooking process, trans-fats are created as a side effect of partially hydrogenating unsaturated plant fats which increases shelf life and decreases refrigeration requirements. The reason why trans-fats are so bad for you is because your body does not know how to break it up. The human lipase enzyme in the body only knows how to digest, transport and process normal fats and oils, it however is ineffective against the break-down of trans-fats which are consequently stored in your arteries. Consuming too much may lead to subsequent trans-fat plaque formation which contributes to obesity, ill health and coronary heart diseases.

If you cannot get rid of those burger cravings, my advice is that you make your own. Buy some lean meat from your super market, fresh leafy vegetables and tomatoes, cheese and sauces such as chutney and sweet chili. Light pan fry your meat and place everything in between a wholemeal bread roll.

There is your much healthier alternative delicious tasting burger with your favourite sauce! (Note: Remember to go light on dressing and sauces as they may be high in sugar and calories. Just add enough sauce to give it the taste but be careful not to be too heavy handed with it!). You can take it to work or have it for dinner which would also save you money over time.

If you still cannot avoid and curb all of those fast food cravings, only have them occasionally as a treat and try to avoid them as much as you can.

What if... I don't have time to cook healthy meals?

There are a couple of little tricks to tackle this problem.

  • Make healthy sandwiches and rolls
  • Buy canned tuna, sardines, smoked salmon, tomatoes, sundried tomatoes salad mixes/ice berg lettuce, avocado, onions, capsicum and healthy spreads such as honey mustard. Sandwiches can be easily made in less than 10 mins and are a great tasting idea for a meal.
  • When you DO have time to cook (ie. Sunday night), cook a large portion and portion it over a few days. So for example, cook some healthy fried rice with lots of vegetables such as carrots, peas and corn with lean meat and split it into a few containers. When you come home from work the next day and you're too bummed out to cook, just open your fridge, pop it into the microwave for a few mins and your healthy dinner is ready.
  • Make salads.
  • Similar to the healthy sandwiches and rolls, buy all your ingredients and in particular, low fat dressing. Salads take minutes to make as it really involves tossing all your different types of veggies and meats into a big bowl, dressing it and mixing it all up!
  • Look for a caf/restaurant that makes healthy food and serves it in a right portion
  • Instead of running to your nearest McDonalds, check out that little gourmet caf across the street. Look for healthy wraps and unfried food. The portion that they serve it in is also important too; too big a portion and your weight loss goals could be looking pretty bleak as you're consuming too much calories for your body.
  • Good take away ideas include: Wraps, sushi, baguettes, smoothies, grilled burgers and DIY sandwiches.
  • In a restaurant, if possible, always choose the grilled option as opposed to the fried option. Grilled chicken for example, is lower in calories and fat than fried oily chicken.



What if... I have a sweet tooth?

I personally have this problem. I am possibly the worst 'sweet-tooth' person alive. So here are some ideas to keep those sweet cravings at bay.

  • Frozen yogurt.
  • These things are great as they are just as tasty as ice cream! Sprinkle them with some oats, muesli and a teaspoon of honey. Or cut some banana, strawberries and fresh fruits and use them as toppings. Mmmh... yum!
  • Bake your own treats.
  • Hunt around for some healthy low fat recipes. There are millions of them on the internet! Just be careful not to be fooled by the title and claims of the recipe. Take time to actually look at the ingredients you're using and make a judgment. If you see things such as whipped cream, syrups and a whole lot of sugar, it is probably not the healthiest recipe out there.
  • Great ideas for healthy treats and recipes to look up include banana bread/cakes, oat bran breads, carrot cakes, honey oat cookies, muesli slices, flourless orange cake and fruit sorbets.
  • Substitute.
  • Substitute sugar for honey, whipped cream and sour cream for yogurt and ice cream for frozen yogurt with (if you must) a small serve of naughty toppings such as chocolate chips or hundreds and thousands. You would barely notice the difference.
  • Enjoy the occasional treat.
  • So you have dutifully stuck to your diet and healthy routine, it is time to give yourself a treat! A few squares of chocolate or that tiramisu cake you haven't had in months would not hurt! Reward yourself, eat it slow and enjoy and savor your well earned favourite dessert.



Hopefully you should now be able to make better food choices to suit your needs. We can move on to the next step.

Step Two: Think about what you're going to eat each day... and be excited about it!

For many people (including myself), if they are feeling hungry or dissatisfied from their change of diet, they get into a cranky, grumpy, negative mood that makes it almost impossible for them to get through the day with a positive mindset. This makes eating that piece of chocolate cake, or giving up their diet 'for today' ever so tempting.

What you can do is choose to think every day at night when you're just about to go to sleep what you're going to eat tomorrow. So for example, think about what you're going to have for breakfast. 

Are you going to eat that vanilla yogurt that you just bought, or your favourite cereal, or maybe some multigrain toast with that organic low sugar low fat strawberry jam you bought from that new gourmet deli down the street? Or, how about mixing some of that vanilla yogurt with your oat-based cereal with a teaspoon of honey just to sweeten things up? Getting creative and thinking about what you're going to eat tomorrow gets you excited for your meal choices the next day and helps you stay motivated. This also allows you to make allowances for 'treats' and rewards and gives you reason to look forward to your next meal (ie. A few squares of dark chocolate for dessert after lunch/dinner).

The reason why this mindset really works is because many people naturally get excited when they think about food and it can help get those creative juices flowing so that you're not eating that same boring 'diet food' everyday!

Hence, thinking about what you're going to be eating each day helps you stick to your diet, realize the type of foods you're consuming, and hence, helps you plan better and healthier meals everyday that you're actually excited about!

Step 3: Ensure you're eating a balance diet, enough fruit and vegetables and consuming enough nutrients

If you haven't already, I strongly suggest you read up about having a balanced diet and the 2 & 5 rule. Consuming the right foods in the right amount of quantity is essential as it ensures your body is receiving the right amount of important vitamin and minerals.

However, as you're trying to lose weight and control your portion sizes, it may not be possible to consume the amount of food needed to provide your body with all the nutrients it needs. This is where supplements come in. A high quality supplement is a great complement to your healthy diet and "fills up the nutritional voids" that your body is experiencing a deficiency in. As some vitamins can encourage weight loss (ie. Vitamin C and Iodine), it is important to ensure that you have enough of these nutrients.

Another little trick I have learnt is that some health shakes are filled with nutrients and fiber, they taste great, are generally low in calories and they dokeep you feeling fuller for longer. They are great for a snack or even a meal replacement. However, please remember that supplements and products such as health shakes can never replace a healthy diet! They should be seen as a great essential complements to a healthy diet and a healthy lifestyle.

Step 4: Exercise

Before you jump off the chair and put on a pair of running shoes, please remember again that losing weight requires a lifestyle change. Changing your lifestyle rapidly can result in short-term success but long term failure as you lose your motivation or if it gets "too hard".

Start off with small changes like walking to the supermarket, or walking over to your friend's house once a week, or taking up a weekly dance class. Do something fun that you would enjoy and be creative! This will ensure that your new 'commitment' doesn't become an annoying 'obligation' and that you actually want to stick to it. The first step to having an active lifestyle may be hard, but soon you would be shedding kilos and feeling more energised than ever.

Step 5: Be patient and persistent

With a fresh new mindset, great food options, healthier food, fun exercises and more energy, the last thing you need to be is to be patient and persistent. You may not see those kilos come off in a week, but if you consistently live a healthier lifestyle, choose the right food, nourishment and exercise, you will see your weight drop and stay off.

As you diligently work towards your weight loss goals, I strongly recommend that you enjoy this life changing journey to a better and healthier looking you. Once you have turned your lifestyle around, you will be feeling and looking great and you will be able to continue living healthy and looking healthy. Be excited about the change, be excited to try new foods and be excited to discover new recipes and healthier treats. It will be a lifestyle change you will never regret.

Good Luck!


Achieving your desired weight is not far out of your reach. All you need is a healthy active lifestyle and the right food and diet. Make that commitment and achieve that healthier lifestyle [http://youroptihealthsite.com/] and optimum body that you have always wanted.

Article Source: http://EzineArticles.com/expert/Regina_Cheah/949341

How to Lose Weight: The Natural and Healthy Way

What is the different between weight loss and fat loss? Which of these two types of body mass losing processes is healthier? Which of the two can be attained quicker, which of the two works more effectively? And ultimately, which between weight loss and fat loss is an overall better body mass losing process? A great comparative match-up these two make, but in the end, there may only be one which would ultimately be better than the other.


What Is the Difference Between Weight Loss and Fat Loss


First off, fat loss and weight loss are two totally different processes. The common misconception people often make is thinking and claiming that the loss of fat and weight loss are one and the same.

That could not be any more wrong. While losing weight can mean loss of fat, it does not necessarily mean that they are one and the same process of losing body mass. There are specifics ways each hold, and though they may have a few elements which are highly identical, they are separate processes overall.

Fat Loss


What is fat loss? In its most basic definition, the loss of fat is the process of losing body fat using a variety of means. Those means may differ from exercise, to diet, to even liposuction procedures. However the means may differ, as long as their goals are focused toward losing fat.

Fat is not all bad, but is not all good either. Fat is needed by the body because it is what the body burns when it is put through stress and work. It is unhealthy for either a man or a woman to have 0% body fat; what would his or her body have to burn then? In the absence of fat, the body eats other parts of itself like muscle, which is more on weight loss already. The normal fat percentage men should have is between 12 to about 20 percent; women should have significantly more, around 15 to about 25 percent, since they would need extra fat for when they get pregnant.

This is easily mistaken to be the same as weight loss since a lot of people think all their weight is composed of fat. This is not true. Yes, a person's weight is composed of his or her fat, but overall weight is total accumulation of more than just fat (which will be touched upon later on when weight loss is discussed). Fat is not the only factor which makes a person heavy. Fat is, however, the most dispensable and expendable excess of the body which can be lost to make a person's weight lighter, without his or her body being unhealthy.

What Is the Difference Between Weight Loss and Fat Loss


Weight Loss


Weight loss, similar to fat loss, is also the process of the body losing fat, but not only fat. A person's body is composed not only of fat, but also of bones, muscles, tissues, organs, skin, and many more. 

What Is the Difference Between Weight Loss and Fat Loss
Fat alone does not make a body heavy, but all the internal and external parts of the body, as long as it is attached to it, is what makes a body weigh the way it does. Weight loss then, is the process in which the body loses fat, or muscle mass, or bone mass, or organ weight, or skin weight, or a combination of all of these.

Weight loss is not entirely a bad process your body can potentially go through, but compared to losing fat, it is not an advisable process for your body to go through. Weight, as an overall category, is highly essential for your body's overall health. Losing muscle mass or bone mass is not something your body should go through. This is why your body needs fat, so it does not eat muscle or bone mass.

When a person loses more than just fat, the body highly decreases in weight. If you are an individual who has no more fat to burn or lose, you should be very, very careful not to go overboard and lose more than just fat. People like anorexics suffering from anorexia often do not have fat left in their bodies to lose or burn, so they become thinner, and more fragile, until they die due to severe weight loss.




In this match-up between these two goals, it may seem that fat loss is the preferred victor over weight loss. It may be the case, but do keep in mind that weight loss is not an option you shouldn't choose to take. Just be wary, however, to only have a goal of losing fat and not any other type of weight, and this match-up might end with a draw.

Rob Humphrey is a Fitness Product Specialist out of Florida. He enjoys helping others reach their fitness and business goals as a Independent Beachbody Coach. Click here to learn more about the Shakeology by Beachbody. Visit his website at http://PledgeToStayFit.com/.
Article Source: http://EzineArticles.com/expert/Rob_Humphrey/354989

What Is the Difference Between Weight Loss and Fat Loss?

A 1200 calorie diet is nutritionally adequate for most of the people for a healthy, safe and permanent weight loss. Starving your body with fewer calories will slow down your metabolism and consequently using up of the calories by the body will also get decreased. This will result in a tired and emaciated body and also the weight loss will not be as much as expected because the calories are still stacked up inside the body.

1200 Calorie Diet Plan

Following a daily diet of 1200 calories is shown to be nutrition rich to support a healthy body and also brings about the calorie deficit which eventually leads to weight loss. Of course, the actual calories that should be taken depends on a lot of factors such as age, gender, metabolic rate, body size and other medical conditions to name a few. 1200 calorie diet plan fits most of the people on average but it is necessary to confirm with a doctor or dietitian before starting with the diet.


How to choose the best 1200 calorie diet menu?


The diet plan should be chosen in such a way that it strikes a proper balance of the macronutrients. The macronutrients include proteins, carbohydrates and fats. The calories that come from the macronutrients should be ideally distributed as follows: 15% of the calories should come from proteins, 55% of the calories should come from carbohydrates, 30% of the calories should come from fats and only less than 10% of the total calories should come from saturated forms of food.

When the diet plan is composed of healthy, nutritious and wholesome food it will keep your food cravings in check and you will feel full for longer. Moreover there will not be any compromise to your health when you follow a diet that satisfies all the above conditions. A diet is followed to make us healthy, supple, strong and slim. Any proper diet should work to achieve all of these. Therefore make sure that you take nutritious food whose calories add up to 1200 or so.

Sample 1200 diet plans:


Below are two diet plans whose total calorific value comes around 1200. From this you can get an idea of how to construct your diet.

Sample 1:

Breakfast


One whole wheat muffin with a spoon of peanut butter and half a banana.

Mid-Morning Snack

An apple and few almonds.

Lunch


2 slices of whole wheat bread; 2 oz. low sodium turkey breast; 1 oz. cheese; a lettuce, an orange, a tomato and a spoon of mustard.

Mid-afternoon snack

8 oz. low fat yogurt

Dinner


3 oz. skinless grilled, baked or boiled chicken breast.

A cup of cooked broccoli and 2/3 of a cup of brown rice.

Snack


A cup of milk and two fat free fig cookies

Sample 2:

Breakfast


A hard boiled egg, 2 slices of whole wheat bread smeared thinly with butter and a large slice of watermelon.

Lunch


100gms (3.5 ounces) of baked potato and baked beans and 100gms (3.5 ounces) of reduce fat cottage cheese.

Snack


Muesli meal replacement bars.

Dinner


Pasta salad made with olive oil. Wash it down with tinned tuna in brine.

Typically any 1200 calorie diet plan can be broken down into the following proportions: The breakfast is the most important meal of the day and makes up 300 calories of the entire 1200 calories.

The mid-morning snack adds up to 100 calories, lunch to 300 calories and the mid-afternoon snack to 50 calories. Finally the dinner contributes to 450 calories of the total. Any nutrition rich diet plan that follows this breakdown can achieve good results in terms of weight loss. Snacks can be taken at any time of the day where you feel the need to snack. But timing is important for breakfast. Make sure that you finish you breakfast within an hour of the time you woke up at. For the rest of the day, timing is up to you and you can divide the calories as you want among the meals, but make sure that the total calories don't exceed 1200.

Last but not least, wash down you meals with lots of water. Adequate amount of water is absolutely essential for maintaining the metabolism and for the healthy functioning of the body. Keeping your body well hydrated is an important factor that constitutes weight loss. Make it as a habit to drink at least eight glasses of water each day. It may look difficult at first, but once you start making conscious efforts it will no longer seem as hard as it was at first.


SEE ALSO: 8 Ways To Cut 500 Calories Each Day


A word of caution:

Before you kick start on a diet, please catch up with your doctor or dietitian and get expert advice on the meal plan that you have formulated. This is especially important for pregnant or breast feeding women. You don't want to follow some diet and weaken you body, so always ask for the doctor's opinions and then jump into your diet plan.

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1200 Calorie Diet Menu and Meal Plan

Thoughts of losing excess weight do swirl in the minds of a lot of people and those who spend a lot of thought and research on this process are the ones who get confused about this. It is not impossible to lose 30 pounds. This article gives you a lot of tips to frame your mind accordingly to bring about a change in your physical and diet habits. Even if you have run out of ideas and ways to do something about losing body weight, hang on to this article. Take a deep breath and start implementing the ideas given in this piece of writing. Believe in these methods as they are logical and feasible to execute.

How I Lost 30 Pounds in 30 Days


Principle

The basic principle on which this article floats is to reduce amount of calorie intake in a safe amount and to drastically increase the amount of calories burnt. Experienced nutritionist and dietitians have played background roles in developing these formulas for losing 30 pounds. All the methods framed are experimented ones with high success rates and are within the safety lines for physical and mental health.

Reasons behind unsuccessful weight loss strategies:

You might have gained excess weight or your ways to lose 30 pounds would not have been effective because the amount of calories that you had consumed would have been equal to or greater than the calories that you exhausted. When this situation is reversed, it is obvious that you are travelling in the path of losing weight effectively from the body. When you are ready to lose 30 pounds from the body, you need to know certain facts. Those facts with apt background reasons and consequences are discussed below for your learning.



Reducing Hunger

There are good ways in which you can reduce that feeling of hunger even when you decrease your calories. The first big thing you must have in mind is that you should never persist with the hunger feeling all day long to reduce body weight. In fact, this should not be practiced not even once in a while. This is ridiculously dangerous to the internal metabolism of the body. Survival signals will get activated from the brain which will put you in a critical situation. The most common feeling that you develop when you are hungry is to have cookies or to take snacks in large quantity. This is the first step to ruin your way to lose 30 pounds. This is very common and can happen to anyone with or without self control.

Appetite

When you feel satisfied with your appetite i.e. when you are devoid of the hunger feeling, you are out of many problems. This is the best way to progress towards losing 30 pounds and sustain your reduced body weight. One needs to be aware about facts like for how much duration the meal lasts in your stomach. From this you can know at what frequency you are getting the hunger feeling. These are some positive steps that you can take to keep your stomach satisfyingly full. Take the right kind of food every time. Look out for low calorie alternatives that are nutrient rich. Identifying foods that are nutrient rich is a very easy task; taking a look at the ingredients table will point you in the right direction.

Having the Shape and Feeling Good

Your confidence levels and the freeness in mind will go a long way in helping you achieve a fit body shape. This is one of the best feelings you can cheer and boast about. This positive mind frame will keep you moving in the right direction of health. Opting right kind of foods will become a routine when you are in shape and the consciousness to maintain the body shape will not let you get out of control

Consume Grained Soups

Prefer consuming wet foods when compared to other dry foods. Take your soups by adding grains to it. Take some protein rich foods like lean meat along with it. Soups add an advantage to your goal of losing 30 pounds as they contain lesser amount of fats in them and they provide you with good nutrients. It is a proven fact that those people who have soups in their diet every day have consumed fewer calories in the day.


RELATED: Healthy Soup Recipes for Weight Loss


Evade Desserts

If you do not feel full after completing your meals, take some fresh fruits to lower the hunger. One psychological thing is that, if you do not feel the taste of that fruit, you are not really hungry. Strictly avoid desserts that are rich in calories. This will be a very advantageous move to lose 30 pounds. Do not crave for these items though you can have some occasionally. You must have some self-control as it is very easy to fall prey to this habit. Bad mind sets and ways to relax prompt your brain to go for these foods. Do not fall victim to this and find alternative ways like going for low calorie foods, doing some physical exercises or hanging out doing some cardio exercises.

Shun Dry Foods

When you consume more amounts of dry foods that are rich in fats and you are not able to give up this habit, you can end up with only two results. One is that you will be fat and you will still feel the hunger feeling. Develop the habit of seeing and evaluating the ingredients table of what you are going to intake. With this, you can easily determine what is good for your health. Even fat free dry foods should be avoided as they will contain more amounts of calories. They come in small packages and are very deceptive indeed containing large quantity of calories. When these are small packages, you tend to eat it and the net result is storage of them in your body adding stray body weight.

Variety kindles Hunger

This is another common scenario that would have happened to us at some point of time or other.

When you have had your meals and feel stomach full, you might have come across a colorful candy or a dessert with fruits in various colors. You would have definitely given a try to it without having in mind that you have just completed your meals and that you are feeling full. Juices with added flavors, cool drinks are other sources that you would have consumed after eating to your stomach's full. How often have we seen people eating out of a bag full of potato chips or French fries after their meals?

These are very common occurrences that take people away from losing that extra weight from their bodies.

Foods Rich in Water

The foods rich in water can fill out more space in your stomach and this can take you off hunger.

Consuming fiber rich foods is also a very good way to lose 30 pounds. Vegetables and fruits are the apt sources that contain both water and fiber contents. Our stomach can get loaded to about two to three pounds of food. It cannot distinct whether calorie rich foods are present or not. Whatever the mass, it can hold up to three pounds maximum. One pound of vegetables can give you about hundred to two hundred calories. One pound of fruit contains about three hundred calories. Potatoes can be added to this list which contains seven hundred calories. These three things can be consumed as they will keep your stomach full, and at the same time will give you fiber, water and nutrients to your body.


Fiber Contents

The fiber contents add mass to the food that you intake and the best part is that they do not contribute towards the calorie count. Fiber contents present in the fruits and vegetables are always accompanied with good nutrients and water. Fiber contents can also ease out bowel movement and help in reducing toxins from the body. Researchers suggest that people who depend mainly on natural foods like fruits and vegetables have lead a healthy life.

Drinks

Soft drinks are very bad for your health. They do not contain any nutritional value and their calorie content is also very high. The other items that fall under this category are milk shakes and alcohol.

These drinks trigger your hunger and make you consume as many calories as possible. Even artificial fruit juices do the same thing to you. It is not effective to consume a glass of orange juice when compared to one single orange. The calories in the juice as such contain double the amount of calories contained in a single orange. At the minimum, even if it is just a hundred calorie addition to your body every single day, it will result in the addition of ten pounds to your body weight in one year. Take fruits rather than depending on drinks and juices.

Salad

Taking salad is a very good option. It would be great if you can start your meal with a plate of salad containing fresh fruits and vegetables. This will fill your stomach up nicely, and even without your knowledge, you will be taking in fewer amounts of calories in your diet. Whole grains are the best supplements that can be consumed in addition to salads. Make sure that none of the contents in the salad contain fatty contents in them. Meals that contain components like oils, cheese and meats with fats should be taken off from your sight. These items will cause all the negative effects to your efforts to lose 30 pounds by adding the most complicated molecules to digest.

Exercising

If you can remember the principle stated in the beginning of the article, we must the exhaust calories that we intake. Exercising is the only possible way to get rid of calories from the body. The most fundamental thing to do is to take some exercises regularly. Just twenty to thirty minutes of exercising every single day is enough to go on a high in losing surplus weight from the body. The entire duration of your exercising, need not be of high intensity. You can alternate it with few easy physical moves to ease your body. All you need to do is to concentrate and strive for calorie burning.

Persist with exercises for a longer period of time. You will start feeling the difference on a good note.

When all these are discussed, it is also to be had in mind that you must not overdo exercises. You must give time for the body to cope up with exercises. Give a break of two days in a week to exercises. Keep your meals and diet in a way that will support and complement your exercise habits. It is not going to be of much use if you sweat with exercises and still continue eating high calorie foods. If you dare to do this, you will end up with heart and blood related diseases very soon.


RELATED: Burn Fat With High Intensity Cardio


Sense yourself

Taking foods without any need when chatting and munching foods for passing time is not of any good to health. It does not mean that you have to literally wait till you feel the real sense of hunger.

But, if you were to allow your stomach to feel the hunger before you start eating, the food you intake burns easily. Experiments have revealed that a person who eats only when he is hungry will take fewer calories in a day when compared to others. The taste of the food can be also be enjoyed when you are really hungry when you eat. Take the right calls on the foods to eat, as it is after all for your own health that you are taking efforts. Losing 30 pounds, hence, is no longer a tough task when all the above mentioned ideas are put into use effectively.



Article Source: http://EzineArticles.com/expert/Jack_Kern/612163

How to Lose 30 Pounds in 30 Days to 3 Months

What is HIIT? What is LISS? What is steady state? Trying to keep up with the newest fitness trends is a challenge these days. Today I would like to clear up a few of the most common types of cardio.

Ever been exhausted from walking up stairs or doing yard work? Starting some form of cardio is bound to improve your everyday life. Doing cardio has been known to help depression, anxiety, and many other health factors that many of us suffer from daily. Being an online personal trainer I custom tailor exercise programs for my clients based off their fitness goals.

Steady State, #HIIT, Or LISS #Cardio ? What Are They And What Do They Mean?


The programs that I design for my clients will always have some form of cardio in it at some point.

Cardio should always be apart of any fitness program. The most common question I get when my clients get their program is, what does HIIT mean? What is LISS? What is steady state? These are fitness terms us fit freaks always use. If your new to the fitness world all these terms will be quite confusing. Which is why I decided to write this article to help clear things up a bit. I'm not going to go into great detail or science on each form of cardio as this article is for people new to fitness and could start to confuse you. Better to keep things simple and to the point!

STEADY STATE CARDIO:

Steady State is when you exercise at a steady pace for an extended period of time. It's the most common form of cardio to this day. Steady state will have you using about 65% of your max heart rate. Normally steady state cardio last for a period greater than 30 minutes at a time. Here are a few different types of steady state cardio.

  • Running
  • Jogging
  • Cycling
  • Elliptical
  • Stair Climber

Steady State Cardio Jogging

BENEFITS OF STEADY STATE CARDIO.

Besides that steady state cardio helps reduce fat cells in the body by using stored energy (fat) for fuel its also great to build up endurance. A greater endurance is something we all can benefit from as it can make everyday life easier.

HOW TO CHOOSE THE RIGHT TYPE OF STEADY STATE FOR YOU?

Choosing the right type of steady state cardio is really easy if you think about it. What's your favorite outdoor activity? Jogging, running, getting on your bike and going for a ride? All of these done for an extended period of time is steady state cardio. If you rather perform indoors then the local gym is full of equipment that can help you out!

HOW DO I KNOW IF I'M DOING IT RIGHT?

Steady state cardio shouldn't be a walk in the park, it should be intense to an extent. The golden rule for steady state is if you're able to carry on conversation with the person next to you then you might want to up the intensity a little.

HIIT CARDIO (High Intensity Interval Training)

To answer the question so many people ask me, what does HIIT mean? To answer the question, High Intensity Interval Training. HIIT is a form of cardio that is all out burst of 90-100% maximum capacity followed by a period of sometimes active rest. If you're in a pinch for time then this is a great alternative because you can get a good cardio session in within about 15-20 minutes. Here is an example of HIIT cardio. This type of training will have you using about 85% or more of your max heart rate. An example of HIIT is.



  • Cycle 40 seconds at a RPM of 40
  • Cycle 20 seconds at a RPM of over 100
  • Cycle 40 seconds at a RPM of 40
  • Cycle 20 seconds at a RPM of over 100
  • Cycle 40 seconds at a RPM of 40
  • Cycle 20 seconds at a RPM of over 100
  • Cycle 40 seconds at a RPM of 40
  • Cycle 20 seconds at a RPM of over 100
  • Rest 2 minutes then repeat 3-4 times

HIIT CARDIO (High Intensity Interval Training)



BENEFITS OF HIIT CARDIO.

Just like steady state cardio HIIT helps reduce fat cells in the body by using stored energy (fat) for fuel. Another benefit from doing HIIT is time. If you're always on the go, limited on time, and has to out workout within 45 minutes then you might want to consider trying HIIT. Most of the HIIT routines are anywhere from 15-30 minutes long. Not to mention HIIT is one of the more exciting forms of cardio as it involves you changing direction or exercises to keep things more interesting.

HOW TO CHOOSE THE RIGHT TYPE OF HIIT FOR YOU?

Really depends on what you enjoy doing. You can design your HIIT with many different types of exercise. Because of the high intensity I would recommend something like sprints followed by walking or on a stationary bike. These are well grounded exercises that will not require balance challenges. Once you become more experienced you can start adding more difficult exercises.

HOW DO I KNOW IF I'M DOING IT RIGHT?

You will know right after your first round of HIIT. If you're doing it right you will be short of breath and have a pounding heart. It's much more intense than any other type of cardio. I'm sure at one point in your lift you had a food race with a friend across the street or across a field. That feeling when you reach the end and feel completely out of breath and your heart wanting to jump out of your chest is what you want to shoot for.

LISS CARDIO (Low Intensity Steady State)

What does LISS mean, Low Intensity Steady State. LISS is the same as steady state except the intensity is very low. LISS is a more relaxed form of cardio that is normally a period greater than 45 minutes. The max heart rate for LISS is about 65% or less. Some good examples of LISS are.



  • Walking
  • Swimming
  • Hiking
  • Cycling

LISS CARDIO (Low Intensity Steady State)



BENEFITS OF LISS CARDIO?

LISS is not the optimal form of cardio to reduce fat cells. This form of cardio is ideal for people new to fitness, the elder, and very obese people. While it's not as effective as the others not over doing it with extreme cardio is more likely to have people adhere to a fitness program in the beginning.

HOW TO CHOOSE THE RIGHT TYPE OF LISS FOR YOU?

Like the other forms of cardio it's always best to choose a type of exercise that is most enjoyable to you. If you're new to fitness I would recommend starting with a simple walk around the block then start to experiment with others.

CONCLUSION!

When it comes to what cardio is better for you it's really apples to oranges. All cardio is beneficial especially if your new to fitness. What it comes down to is what you enjoy most, have time for, and your fitness goals. I personally enjoy HIIT after years of being a wrestler long steady state sessions are not my cup of tea.

Online Personal Trainer at https://www.thefitnesstemple.com
Article Source: http://EzineArticles.com/expert/Cole_Dowell/2240151

Steady State, HIIT, Or LISS Cardio? What Are They And What Do They Mean?

I am not going to start another lecture on healthy diet, what should you eat and what not to eat, blah, blah, blah. On the web, you can find enough articles about that. Staying healthy and fit does not involve the idea that you should only eat vegetables and fruits. I know how tough it is, not to respond to the alluring calls of pizzas, burgers or other spicy, cheesy foods. And for what? Because you want to keep your waistline trimmed, forever. And this can never happen if you keep your taste buds happy. Hence, you ditch the animal protein from your diet. Really? You think so?

Low-Calorie Chicken Recipes


Shedding pounds does not include that you eat less, but eat the foods or dishes of less calorie. If you are following a diet plan that cuts all that you love to eat, does not sound well. Mark my words, you cannot follow that meal plan for a long time. Here are some low-calorie chicken recipes that will help you to stay on the tracks of a healthy diet, as well as pampering your taste buds.

Baked Chicken Drumsticks:

(4 servings)


Ingredients


Chicken drumsticks 4.

Onion paste one teaspoon.

Ginger-garlic paste one teaspoon.

Crushed ground black pepper.

Oregano.

Salt to taste.

Vegetable oil.


Directions


First, marinade the chicken drumsticks with lemon juice, onion paste, ginger-garlic paste, and salt to taste. Now set aside it in the room temperature for 30 minutes.

Pre-heat the oven to 180 degrees C.

Now grease a baking pan with oil and arrange the drumsticks on the pan. Brush each of them with a little bit oil. And finally, sprinkle crushed black pepper and oregano on them.

Bake for 30 minutes. Turn over the sides, and bake for another 20 minutes.

Now enjoy the juicy chicken leg pieces sprinkled with exotic herbs.

Baked Chicken Drumsticks


Chicken cooked with onion, bell pepper, and mushrooms:


(3 servings)


Ingredients


Boneless chicken pieces 14 (I prefer the thigh pieces. They are delicious and take less time to get cooked.)

Mushrooms (either canned or fresh from the market)

One large onion (finely chopped)

5 Cloves of garlic (minced)

Ginger paste half teaspoon

Lemon juice one teaspoon

Red, green, and yellow bell peppers (cut into small pieces)

Crushed ground black pepper

1 and a half tablespoon of extra virgin olive oil

Salt to taste

Coriander leaves


Directions


1) Marinade the chicken pieces with lemon juice and salt. Set it aside for about 30 minutes.

2) Cut the mushrooms into small or medium pieces, as you wish. I prefer my mushrooms to be in medium thin slices.

3) After 30 minutes, heat the oil in a pan. Add the ginger and garlic, sauté until they turn brown.

4) Now add green chilies, onions and bell peppers to it. Sauté for 6-7 minutes. Let them sweat a little bit.

5) After that, add the mushroom pieces to the pan and add salt and black pepper to it. Cook for another 4 minutes.

6) After 3-4 minutes, add the chicken pieces, and mix all of them well. Place the lid over the pan and cook it for another 10 minutes.

7) After 10 minutes, turn off the flame, open the lid and enjoy the mouth-watering aroma of cooked chicken and mushrooms together.


And now, it is time to serve it. You can garnish the dish with fresh chopped coriander leaves or parsley.

Chicken cooked with onion, bell pepper, and mushrooms



Lemon Chicken:


(3-4 servings)


Ingredients


A whole chicken breast

Lemon juice (half of a large lemon)

One chopped onion

5-6 cloves of garlic, minced

Ginger paste proportioned to garlic

Green chilly chopped or paste

Half teaspoon of turmeric powder

Half teaspoon of red chili powder

Black pepper powder

Salt to taste

Half tablespoon of vegetable oil


Directions


1) In a mixing bowl, Take all the ingredients except the chicken, and form a mixture.

2) Rub this mixture all over the chicken breast very well. And marinade for 1-2 hours. You can also leave it overnight if you want.

3) Now pre-heat the oven to 200 degrees C. And grill the chicken breast for 20 minutes. Flip the side and grill for another 30 minutes.

Before you place the chicken breast into the oven, don't forget to brush some vegetable oil over the chicken.


If you want to sauté the chicken,


1) Cut the chicken breast into small pieces (approx. 15-20 pieces).

2) Marinade the chicken pieces. The process is the same as the grilled one.

3) In a pan, heat half tablespoon of vegetable oil, and sauté the chicken pieces until they turn brown.

Low-Calorie Chicken Recipes - Lemon Chicken


If you are so health conscious, and cannot even want to intake 200-300 calories, then go through this



Boiled Chicken recipe.


(3-4 servings)


Ingredients


A whole chicken breast

One large onion cut into large chunks

6-8 cloves of garlic, roughly chopped

2-3 inch ginger, chopped

One carrot cut into large chunks

Two celery stalks cut into chunks

Salt to taste

Black pepper powder

Vegetable oil


Directions


1) In a large pan, pour water and add the onions, garlic, ginger, carrots, and celery to it. Sprinkle salt, black pepper powder, and oil to it. Put it on the heat for 1 minute.

2) After 1 minute, when a few water bubbles come out, add the chicken breast to the water. Cover the lid of the pan, and boil the chicken for about 40-50 minutes. You can add more water if it needs.

3) How to know that the chicken is ready? If you see that the meat is falling off the bone, surely the chicken is ready to eat.

4) Now, remove the chicken breast out of the broth, discard the bones, and shred into pieces.

Low-Calorie Chicken Recipes - Boiled Chicken


All these mouth-watering chicken recipes of low-calorie, are easy to make and tastes awesome. They will never bother your weight-loss regime. So, Bon Appetite!


Article Source: http://EzineArticles.com/expert/Oindrila_Bhattacharyya/2251808

Low-Calorie Chicken Recipes

Running is considered one of the best activities for fat burning being the key to losing weight fast. 60% of runners start running to lose weight and take advantage of all the benefits that running brings health and physical and mental wellbeing.

How Running Helps You Lose Weight


To begin with, we highlight basics:

• It helps tone muscles,
• It improves shape and appearance
• It brings great benefits to the cardiovascular system.
• It helps you lose your weight fast and reduces the likelihood of developing serious health problems.

The benefits of running as usual for our general well-being are well known. Whether in a gym or outdoors, running can be a good way to keep your body. The benefits and advantages of running on our body are both physical and mental. Some of these benefits are listed below.

It is one of the simplest ways to burn excess body fat ways. Fitness instructors around the world place great emphasis on smooth and steady run, this not only works for people who want to lose weight, but also for those who want to keep fit.

Running every day for cardiovascular health


It reduces the risk of heart attacks. During the fastest exercise, the arteries and veins contract and expand more frequently, increasing its elasticity. This helps in the regulation of normal blood flow and prevent diseases such as high blood pressure. The benefits of running is also reducing the risk of developing diseases such as osteoporosis, diabetes, and breast cancer.

The benefits of running also been found to stimulate the immune system, for when the exercise is practiced increased lymphocyte production is generated. A stronger immune system protects us against opportunistic infections such as the common cold. Running brings great benefits to people who suffer from depression. As we run, our body produces hormones known as endorphins. These help to regulate mood, so the person feels happier.

Lowering stress levels


Running daily also helps lower stress levels. In the highly competitive world of today, stress is something we all experience whether in our personal or professional life. The running daily can help lower stress and anxiety. Running can help make people look younger. Researchers believe that unlocks running muscle stem cells, which helps slow the aging process.

As you can tell, the benefits of running to lose weight fast are infinite. Many people seek the benefits of running to decrease weight fast. Running regularly is a very effective way to burn calories and lose weight.

A person weighing 70 kg burns about 110 calories per 1.5 km while jogging. For the benefits of running to lose weight fast should be noted that only you can decrease weight by burning more calories consumed.

To lose weight fast running, you should combine this habit with a healthy diet. Brokers have special nutritional needs, but the basic principles to lose weight fast tell us that besides running should reduce the intake of fat and calories, increasing intake of vegetables fruits and vegetables.

Achieving Flat Stomach and Abs


The best exercise for the stomach is free, easy and does not require any equipment. It is simply walking or jogging. If your abdomen has a little extra fat, you probably have your whole body. The fat is distributed on all the muscles of the body, but builds up in certain areas, like your belly. Your body can not eliminate fat only one area, that is why measures to reduce your abdominal area, you have to burn fat throughout the body.

Localized exercises are important, but they alone will not flatten your abdomen, just train the muscle that is below the fat, so burning calories should be your main goal to start exercising, you can later focus in toning the area. Cardiovascular exercises are proven as the best way to lose weight and running is one of the most simple and efficient. If you do not have the stamina to run, start by walking briskly or jogging, and go at your own pace, do not despair, anger slowly improving your fitness. This will also increase your metabolism and make you burn more calories.

In general, the advantages of running to lose weight fast are higher for those that are overweight. The effectiveness in the performance of running to lose you weight fast should run every day of the week or at least five days a week. Moderate exercise does not provide benefits for losing weight fast.



Article Source: http://EzineArticles.com/expert/Lilly_John/2123455

Benefits of Running to Losing Weight