Saturday, March 26, 2016

Losing Weight After 50 - Often Ignored Facts About The Fast Ways To Lose Fat And Excess Weight
The truth about losing weight after 50 is the same for Boomers now as it's always been; the goal posts haven't been moved. The fact is our metabolism slows down when we get older. Added to this slow down is the sedentary lifestyle so common in western society. Both these factors account for why we tend to put on weight when we get older.

Losing Weight After 50

I presume you are here because you want to find out if there are any fast ways to lose fat? The good news is yes, there are indeed safe, healthy fast ways to lose fat and control your weight. Read on to find out more about losing weight after 50:

Why does our metabolism slow down when we get older? A slow down in metabolism for Boomers is all down to the aging process, unfortunately. Our metabolism slows down by as much as 2% every 10 years from when we are 30 years old.

Why do we put on the weight in our Boomer years? In addition to a slow down in metabolic rate, we also lose muscle mass when we get older. Muscles use up calories. Excess fat develops when your metabolism slows down and your muscles shrink. You simply do not burn up as many calories as you did when you were younger.

How do you overcome a slow metabolism? There is plenty of good news when it comes to losing weight after 50, so don't despair. Boomers can tap into fast ways to lose fat by reducing their calorie intake as well as doing the best exercise to lose fat.

Men require 2500 calories and women require 2000 per day. If you reduce your calorie intake by only 300 - 500 calories per day and include the best exercise to lose fat into your daily activities you will see results even quicker. It's a simple equation: exercise combined with a calorie controlled diet is the best way to reduce body fat.

What is the best exercise to lose fat? First you need to understand that muscle weighs more than fat. Your weight might not drop that much if you gain muscle mass but your improved muscle tone and fat loss will be very noticeable.

The best exercise to lose fat is cardiovascular exercise and strength training, so try to do both:
1. Cardiovascular aerobic exercise includes walking, cycling, running, swimming and stair-walking. Try to do cardiovascular exercise at a brisk pace for 20 minutes, to raise your heart rate to between 55 - 90 percent of its maximum capacity. This will strengthen and enlarge your heart muscle, pump more blood around your body to your organs and, most importantly, it burns calories.

2. Strength or weight training builds muscle mass and firms and tone those muscles. The increase in muscle mass will help you lose fat faster because muscles burn more calories. This is without a doubt the best exercise to lose fat and is not restricted to the over 50's.

Finally, to be able to look forward to a fulfilling and healthy retirement you cannot go wrong by following this fat and weight loss guide. Make a decision now, chubby Boomers. Firming up and losing weight after 50 is an achievable goal easily within your reach.

My name is Kathy Thomas and I used to battle with a huge weight problem. I finally managed to succeed in my battle to control my weight and get rid of my blubber by doing the best exercise to lose fat and following the basic rules for losing weight after 50.
Take the first step now towards losing weight after 50 and keeping it off so that you can also enjoy a healthy and active Boomer retirement.
Your fat and weight loss goal is achievable. I did it so you can too!
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Tuesday, May 06, 2014

10 Reasons You're Not Losing Weight Inspite of Working Out
The main objective behind your preparing an elaborate fitness plan and stretching out regularly (according to the plan) is to lose weight and develop a well toned body. But you're not satisfied with your workout regimen either because you're not shedding the extra pounds you targeted or you're gaining those extra flab after you lost weight drastically in the start-up.

10 Reasons You're Not Losing Weight Inspite of Working Out

You've been jogging vigorously, doing 50 push ups everyday and lifting weights but to no avail. Contrary to what you might think, the answers lie in the apparently insignificant customs that you follow which are not in any connected with your weight loss regimen but might be interfering with your sincere efforts. Taking stock of the following issues might help.

1. Not having a sensible eating program

Most individuals on a weight-loss program do not have an eating plan that is balanced. Whatever the cause might be, many people polish off a sumptuous meal after working out strenuously.

You cannot expect to lose weight if the calories that are burnt are replenished in no time by gorging on hamburgers and ice-creams almost immediately after an exercising session. You should supplement your diet with fresh fruits, vegetables, lentils, lean meat, dry crackers, fish, and control your cravings for processed foods with a high sugar and fat content. Do not snack in between meals and eat sensibly.

2. Relying too much on quick fixes

You know that you can't gain if you don't stick out with your fitness plan. The road to success had never been easy and it applies to your weight loss stratagem as well. Don't be under the assumption that you'll be able to get the results you wish to see in a short time. And quick fixes will not help either.

Going for nutritional supplements and fat burners to supplement your balanced meals is perfectly all right. But don't depend entirely on these supplements to give you the desired results. Just be steadfast with your weight loss program and dieting plan.

3. No long term goals

Before you chalk out fitness regimen, you should be in the know that losing weight is not an interim affair. That is, once you start shedding the excess load you should not slacken or give up on your daily exercises.

You should fit your workout schedule into your daily routine and make it a habit. If you exercise vigorously in the first few months and then give it up all together after having achieved your fitness goals, you'll again add on the weight you lost in no time. Just think of the travails you went through to lose the extra kilos.

The most difficult part comes when you don't lose weight as consistently as you did in the first few weeks. The only way out is to keep at it and not letting go.

4. Not on the right plan

You might get frustrated if you don't see yourself losing the requisite level of weight in the first few weeks even after working out regularly and quite aggressively. Maybe you're not on the right plan. It's best to consult a fitness expert or a health instructor who'll be able to work out a weight loss regimen exclusively for you.

5. Not focused enough

If you're not earnest about losing weight, then all your efforts will come to naught. You should be focused on your workout program and stick to it with missionary zeal. You should always think positively and not get discouraged by remarks and invectives from other people. Catch up on fitness articles and socialize with positive minded people.

6. Inconsistent

You're the socializing type who likes to break into a conversation with fellow gym members whenever you get the opportunity. Save your gregarious urges for the social circuits and try to be consistent while you're working out. Taking too many breaks between running on the treadmill and cycling on the bike will render your program dysfunctional.

7. Working overly hard

Being obsessive with your workouts, more often than not may be your undoing. If you're pushing yourself too hard and not getting the results then you should take a break, rejuvenate yourself and get back with renewed vigor.

8. Not sleeping enough

Your body will need more rest (than it normally does) when you're on a fitness schedule. You should aim at getting 8 hours of sleep so that you feel invigorated enough to start afresh the morning after.

9. Not taking enough water

Water is an excellent energizer and fat burner as it does not contain any fat or calories and keeps your body hydrated as well. Drink 3 to 4 litres of water everyday.

10. Taking large helpings

Once you start losing weight, your body adjusts to your eating plan and burns lesser calories so that you have the energy to keep you going. If you go back to consuming high protein meals and foods rich in calories you'll have only yourself to blame for regaining the kilos you lost.

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Saturday, January 25, 2014

What is The Best Diet To Lose Weight
"What is the best diet to lose weight?" is one question that many people ask before trying to lose weight. Everyone knows that losing weight is not an easy task and stabilize the weight (weight loss) is even more difficult.

What is the best diet to lose weight

Now, a large Danish study on the possibilities of making the best diet showed a perfect solution to lose weight and maintain body weight after weight loss. This solution provides the researchers responsible for this study the ideal answer to the question "What is the best diet to lose weight?".

According to the researchers, the best diet to lose weight and to maintain optimal body weight is a diet plan:

  • rich in protein
  • to Glycemic Index (GI) low
  • which includes lean meats, fish, eggs, beans, nuts, dairy products low fat, whole grains, fruits and vegetables,
  • which consume less foods containing refined carbohydrates (white rice, white bread, etc..).
Those who adopt such a diet can eat until satiated while not magnifying as Danish researchers. Their study was published in the journal "New England Journal of Medicine" on 25/11/2010. 10 mistakes to avoid in order not to grow This study was conducted on 938 obese adults. These 938 volunteers were dieting to lose weight for 2 months. Total (after 2 months of caloric restriction), 773 volunteers completed the phase of initial weight loss.

The researchers then separated these 773 obese people into 5 groups, each following a different diet low in fat (4 other groups) in order to lose weight and maintain their weight:

Group 1: low-protein diet (13% of calories) and high in glycemic index (GI),
Group 2: diet low in protein and low in GI
Group 3: rich in protein (25% of calories) and low GI diet
Group 4: rich in protein and high in GI diet
Group 5: control group, which received no special instruction.

The researchers, led by Professor Arne Astrup of the University of Copenhagen (Denmark), found that after the period of initial weight loss of two months, participants lost an average of 11 pounds. They also observed that only those in the group who followed the diet rich in protein and low glycemic index had managed not to gain weight during the six months that followed the end of two months of diet.

On average those other 4 groups regained 0.5 kg weight. The group that followed the regime whose performance was worse (a diet low in protein and high Glycemic Index) took up almost 2 pounds of weight. 

The head of the study, Professor Arne Astrup, said that these findings may surprise many nutrition experts. Himself had never believed in the supposed benefits of the Glycemic Index. Before beginning this study, it was expected that the glycemic index does not affect weight loss, so the results of the study have greatly surprised.

Explaining why the best weight loss diet is rich in protein and low glycemic index diet, Professor Arne Astrup said that the glycemic index is also important for protein to maintain weight loss. He said that this particular type of diet works very well to help lose weight and not gain weight through satiety felt by the person following this type of diet.

The glycemic index refers to carbohydrates. This is in fact the extent of the rate at which carbohydrates are converted into glucose. A low glycemic index means that the digestion is slower. This means in turn greater satisfaction after eating. A diet low glycemic index diet allows followers to continue eating to satiety. The following a GI diet people are not required to count calories without gaining weight.

The study shows that high protein diets such as the Dukan diet or the Atkins diet, support weight loss. The reason is that protein release more satiety hormones, delay gastric emptying at the same time as they increase the production of insulin (hormone that lowers blood glucose levels in the blood). "You just stop eating after consuming fewer calories than of other plans, "says Professor Arne Astrup. He did not forget to emphasize the importance of the consumption of low GI carbohydrates in addition to protein.

The study also says that eating low glycemic index carbohydrates decreases hunger since these carbohydrates are digested slowly. Whole grains, cooked al dente pasta, basmati rice are examples of foods that require more time for the body to be digested. This allows the glucose in the blood to increase and decrease more slowly (not abruptly).

The low GI foods tend to suppress appetite for longer, unlike high GI foods such as mashed potatoes or sugary cereals (which cause rapid increases and falling sugar levels in the blood.

Though the study involved obese adults with a BMI through 34, Professor Arne Astrup said that the principles of the best weight loss diet is absolutely apply equally to people who have a healthy weight or which are slightly overweight.

Professor Astrup insists that the best diet formula diet he found was nowhere near that of the Atkins diet (a diet rich in protein and fat, low in carbohydrates ultra popular in North America in the early 2000s). While the Atkins diet derives 50% of daily calories from protein, best diet for weight loss found by the team of Professor Astrup only get that 23%.

And while the (very low carbohydrate) diet Atkins request to take less 10% of calories from carbohydrates, the best diet to lose weight according to the Danish study draws 45%.

What is a menu type best weight loss diet, rich in protein and low in glycemic index? According to the study authors, this type menu would be:

  • Breakfast: yogurt not flavored low fat and high protein, with muesli, crunchy wholemeal bread, low fat cheese, an orange,
  • Snack: vegetables, low-fat cheese,
  • Lunch: Wholemeal rye with lean meat (no skin or fat) or cold slices of lean chicken, mackerel in tomato sauce, vegetables,
  • Taste: Wholemeal rye, liverwurst low fat cucumber
  • Dinner: Turkey sauteed with vegetables and wholemeal pasta salad with feta cheese lawyers and peas.

If you were wondering "But what is the best diet to lose weight?", You've found the answer here. The experts also agree that this Danish study approaches are more effective than conventional approaches to weight stabilization.

Actually, this Danish study provides strong evidence of the importance of the concept of foods with low index glycemic. It is not difficult to replace high GI foods with low GI foods. Start by eating less refined carbohydrates, and carbohydrates do not the only thing consumed meals. Read also: sweet Food: 10 foods sweeter.

And for you, what is the best diet to lose weight and stabilize? Read comments or add your opinion below on this page. If you liked this article, thank you for recommending it on Facebook, to tweet, to give it a +1 on Google Plus vote.