Showing posts with label weightloss. Show all posts
Showing posts with label weightloss. Show all posts

Monday, January 23, 2017

Are You Able To Lose 10 Lbs A Week?

If you want to lose 10 lbs a week, it'll take more than finding the right diet plan. That's a big mistake a lot of dieters make. They alter their eating habits and seem to think they're doing everything proper, although they do not lose weight. If they do happen to lose weight, it comes back soon afterwards.

Are You Able To Lose 10 Lbs A Week?


If indeed you would like to lose 10 lbs a week until the time that you zero in on a certain weight, you need to find the proper weight loss plan. A proper weight loss plan should include eating the proper foods, and getting adequate exercise and rest.

Sleep is an individual element of losing weight that isn't commonly talked about, but it is as important as exercise. Researchers have discovered that two hormones which set off appetite come in to play went people don't get enough rest. This causes us to overeat and also gain weight due to our want for high carbohydrates and also rich foods. The next time you want these foods, watch whether or not you've been getting enough sleep.

One more key if you want to lose 10 lbs a week is to stop eating foods full of sugar and starch. These are the first and easiest sources of energy that your body uses, which allows all the other foods you eat to turn to fat. Any sugar which is not used turns to fat.

Believe it or not, deep breathing techniques may even help you lose weight. Deep breathing fifteen minutes per day will increase the oxygen flow within your body and assist you with your weight loss goals.

To lose 10 lbs a week, You're going to want to utilize any of the all-natural weight loss strategies that works for you. You will find pills or fad weight loss plans that could get you where you want to be, however, these methods of weight loss are not long lasting.The unwanted weight will come back and your attempts will have been a waste of your time and efforts.

The most definite approach to lose 10 lbs a week may be to get rid of the extra water contained in your system and aim to eat healthy, fat-free foods. Steer clear from junk foods that contain high carbohydrates as well as sugar.

If you have a logical diet blueprint, you'll notice results soon. The first to melt away is the liquid that your body has retained. This fast weight loss tends to be uplifting, but it's not fat loss. That comes after the water loss.

Incorporate sufficient exercise into your weight loss plan. Merely dieting correctly will not cause you to lose 10 lbs a week. It requires a combination of physical exercise, deep breathing techniques, correct nutrition, and enough relaxing sleep.

Take every one of these and implement whichever actions are needed to get them in to balance. If good sleep is a problem, try to eliminate stress from your life. A simple way to do this is with the help of working out, which will even assist you to meet your 10 lbs loss.

With a good plan, you will lose weight through water reduction coupled with energy consumption. You'll only lose little during the first couple of days, and an average of approximately one-two lbs. each day thereafter. But with the right plan for you, it is very possible for you to Lose 10 lbs A Week


Article Source: http://EzineArticles.com/expert/Nathan_A_Scott/1290033

Wednesday, January 11, 2017

10 Tips to Healthy Eating

1 - Eat Breakfast

Probably the most important meal of the day. When you sleep your in a catabolic state where you've been fasting for around 8 hours. Eating breakfast will stop this muscle breakdown. Calories are also burnt when you eat breakfast and that in turn well help you burn fat!

Best Tips to Healthy Eating


Breakfast can also be very tasty and not to mention it also has a great effect on late-morning mood, satiety and cognitive performance! Having a healthy breakfast is vital to living healthy.

2 - Eat Post Workout

Pretty much as important as eating breakfast. When you workout you burn energy, if you don't replenish this energy storage muscle tissue will be broken down into a usable energy source. So when you don't eat is results in muscle loss and when you lose muscle your metabolism slows down and when that slows down weight loss is even more difficult. Don't have post workout shakes to drink? Try some of the smoothie recipes.

3 - Eat Pre-Workout

Not only will it fuel your muscles, it'll help settle your stomach and avoid hunger through your workout. It'll also help prevent symptoms of nausea, dizziness and headache because it'll keep your blood sugar up. Honey is great for pre-workout because it goes into your bloodstream almost immediately. Learn more fun food facts!

4 - Eat Constantly

Wait that doesn't right. But its true! If you don't eat about every 3 hours your cravings will get the best of you in the long run.

Eating every few hours will help boost your metabolism, prevent cravings and provide you with the calories you need for energy. Of course if you don't eat healthy food none of this will matter.

5 - Eat Plenty of Protein

Protein is the essential muscle building agent and it also helps in muscle recovery... not to mention it boosts your metabolism.

When you don't receive the required amount of protein, your body will start breaking your muscles down. This occurs because the body does not have many places to store it like it can with fat. If you eat the right foods everyday and the right amount of protein and you will see muscle gain rather than muscle loss. Enough said!

RELATED: How to Make a High Protein Breakfast


6 - Eat Fruits/Vegetables with Every Meal

Without any vitamins and minerals from vegetables and fruits your body wont run properly.

Without the proper nutritional value of fruits and vegetables you won't have enough energy throughout the day to accomplish what you want. They help lower blood pressure, reduce risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and they have a mellowing effect on blood sugar that can help keep appetite in check. Green vegetables have zero calories, which will help in burning fat as well! Fruits and vegetables are also very important because they are foods that heal!

7 - Take your time!

Most people rush to eat their food when realistically they should be enjoying every savoring bite! Not only will you enjoy your food more, but you'll also let your body digest the food by not forcing it down your throat. Make it more of a scheduled thing to eat instead of a spontaneous thing, otherwise you could find yourself being over zealous with the amount of food you eat in a short sitting.

8 - Learn How To Cook

You don't have to be a culinary expert to learn how to cook easy, healthy meals. Take time to learn the right recipes for you and your lifestyle. Whether your a busy person always running around or a lazy bum who can't get off the couch, there are simple enough recipes for anyone to make if given the effort. Try new things, don't be afraid of failure, you'll learn from your mistakes and turn them into gourmet meals!

9 - Don't Eat Out

There are few reasons you shouldn't eat out. First off, chances are your going to want to spoil yourself by getting the tastiest most filling meal... that also is the most fattening and unhealthy thing you could eat, not to mention it probably will be one of the more expensive things you eat throughout the week. Like I said before, learn how to cook! It'll save you money and save your health.

If your going to eat out just be aware of what your ordering and don't over indulge just because you can.

10 - Don't Aim For Perfection

If you try to be perfect, sad to say, its not going to happen. So instead of setting yourself for disappointment try the 90/10 or 80/20 rule. Try to eat good 90% of the time and spoil yourself 10%.

If you don't indulge in junk food your going to drive yourself crazy. As a reward for eating healthy, grab a a piece of cake every once in awhile to congratulate yourself... but don't congratulate yourself too often. I promise if you learn to apply these basic nutrition tips to a solid workout plan your results will be quicker and better.

Article Source: https://EzineArticles.com/expert/Sean_R_Fagan/659306

Monday, January 09, 2017

Best Battle Rope Workout to Burn Calories

Battle Rope Workouts Burn Fat While Building Muscle!

Battle Rope workouts are becoming more and more popular in the fitness world thanks to circuit style training and new research about the negative effects of steady state cardio. According to all the recent articles out there, they are able to burn high amounts of calories and fat while building muscle. It also has the advantage of being very low impact (considering you're just standing, it is virtually no impact). But, can we believe the hype?

Best Battle Rope Workout to Burn Calories


What Does the Research Say?

Well, unfortunately, there isn't a lot of research out there at this point about battle ropes, so I took the liberty to do a little test run on my own to see just how effective they can be. I set up a HIIT style workout using the battle ropes, and I kept it short and sweet at just 10 minutes. I worked at maximum effort for 30 seconds then took 30 seconds of active recovery (I walked during the 30 second recovery period). Using a heart monitor and my Polar T4 wrist monitor, here is what I found:

Workout Duration (excluding warm up and cool down): 10 Minutes
Total Calories Burned: 149
Max. Heart Rate: 172
Notes: I also felt some serious burn in my arms and shoulders, and I could tell my core got a solid workout also.

So, what does this mean? Is that a good workout? Well, in terms of calories, that is an awesome workout for the duration. For a HIIT style workout, I wouldn't recommend going longer than 30 minutes. Typically, if you can last longer than 30 minutes, you could be working harder. So, in 30 minutes, that works out to 447 Calories, plus all the extra calories you'll burn in EPOC which varies, but usually works out to around 100-200 more. Interval training like this also promotes some very important health benefits including insulin resistance, increased VO2 max and many others. For those of us looking to get more defined, interval training maintains muscle mass which is crucial for getting a nice physique.

Best Battle Rope Workouts to Burn Calories


To put this into perspective, let's compare this to some other forms of cardio.

  • 30 Minute Battle Rope Workout: 447 + 200 in EPOC = 647 Total Calories Burned
  • 60 Minutes on the treadmill at 6mph (10 minute mile): Approximately 700 Calories
  • 60 Minutes on the treadmill leisurely walking: Approximately 270 Calories
  • 60 Minutes of Basketball at a vigorous intensity: Approximately 600 Calories

Keep in mind, the Battle Rope workout is a 30 minute workout. Thirty minutes of Battle Ropes at maximum intensity burns as many, if not more, calories than many common forms of exercise can burn in twice that time. This is an awesome way for people with joint problems to be able to perform high intensity exercise while maintaining their joint integrity and limiting joint pain. Battle Ropes also promote strength gains in the upper body and limiting the catabolic effects present during steady state cardio. Overall, Battle Rope workouts are looking to be a great new form of cardio and a great addition to any workout program.




Article Source: http://EzineArticles.com/expert/Ryan_M_York/1895880

Wednesday, January 04, 2017

Best Fat Burning Exercises and Workouts

The debate

Some say low intensity exercise is best to burn fat, while others say that high intensity exercise is the best! Both camps are very passionate about their views and argue strongly they are right. Who is right? I will show you, and explain why.

Best Fat Burning Exercises and Workouts


You need to ask the right Question - Burn Fat or Lose Weight?

Do you want to burn fat or lose weight? There is a difference. A big difference. If you want to burn fat, then low intensity exercise has been proven conclusively to burn a higher percentage of fat than high intensity exercise. But if you want to lose weight,

Why Does Low to Mid-Intensity Exercises Burn More Fat?

The best fat burning exercises are low to medium intensity exercises that use fat as a fuel source to power your muscles. These are aerobic exercises which primarily use oxygen and fat for energy. High intensity exercise is called anaerobic exercise where carbohydrate is the preferred fuel source. Fat is harder to access quickly by the body, compared to carbohydrate, so fat is not efficiently burned during intense efforts.

High intensity workouts use glycogen (carbohydrate) as a fuel source. Carbohydrate is stored in the muscles and liver and is the first fuel source called on by the body for intense efforts. However, there is not a large quantity of the glycogen fuel source, and if the intensity of the exercise is continued, the stores are run down quickly. A byproduct called lactic acid is produced. Lactic acid causes the burning feeling in your muscles when you push yourself too hard and for too long.

Why Is High Intensity Exercise Better For Weight Loss?

High intensity exercise burns more calories. A calorie is a measure of energy. If you burn more calories in a day than you consume, you lose weight. It is as simple as that. High intensity exercise over a given period burns more calories than low intensity exercise. You may burn a lower percentage of fat, but you burn more calories, and will lose more weight as a result.

High intensity training will also increase your metabolism, resulting in fat stores being broken down after exercise has stopped to replenish the carbohydrate stores in the muscles. Therefore you are burning fat even after you stop exercising.

New Research Shows How to Lose Weight 3 Times faster

A recent study conducted by the University of New South Wales on 45 overweight people, concluded that high intensity interval training promotes weight loss up to three times faster than plain aerobic training. The research also showed that you only need to exercise for half the amount of time! For the full details of the study and the interval training workout program, refer to the link below.

What are the best exercises to burn fat?

So now we have the theory out of the way, what is the best exercise to burn fat? Well, it must allow you to workout within the low to mid-range intensity level without fluctuating too much. You must also be able to easily monitor your heart rate so you can control your effort and stay within your optimal fat burning heart rate range. These are some of the best exercises to achieve these objectives:
  • Exercise bike
  • Road cycling
  • Treadmill
  • Walking
  • Steps
  • Swimming


The indoor exercise workouts are great as you can do them in a controlled environment. You don't need to worry about the weather, what others are doing, or being held up at traffic lights. It is also so much easier to determine your heart rate, if you don't have a heart rate monitor.

RELATED: How to Get Sexy and Skinny Legs With Simple Exercises


Article Source: https://EzineArticles.com/expert/Graeme_Wheeler/101096

Monday, January 02, 2017

Top 10 Questions and Answers on Atkins Diet

1. What is Atkins Diet?

Dr. Atkins diet, first introduced in 1972, is strictly focused on limiting carbohydrate consumption.

That is why it is called a low-carb, high-protein diet or sometimes simply a low-carb diet, together with other diets such as South Beach Diet, Power Protein Diet etc...

Top 10 Questions and Answers on Atkins Diet



2. What are carbohydrates, and where can they be found?

Carbohydrates provide your body with its basic fuel, very much like a car engine and gasoline. Glucose goes directly into the cells, which convert it into the energy they need.

There are two types of carbohydrates:

Simple carbohydrates (also called "sugars" on food package labels): glucose, fructose and galactose are referred to as monosaccharides. Lactose, sucrose and maltose are called disaccharides (they contain two monosaccharides).

Complex carbohydrates ("starches"), made up of chains of glucose molecules, which is simply a way plants store glucose.

Starches can be found in great quantities in most grains (wheat, corn, oats, rice) and things like potatoes and plantains.

Your digestive system breaks a starch back down into its component glucose molecules so that the glucose can enter your bloodstream.

A complex carbohydrate is digested more slowly than simple carbohydrates because it takes longer to break down a starch.

Complex carbs can be either high in fiber such as broccoli or low in fiber such as bananas or potatoes.

But carbohydrates are not the only substances the body uses: it also needs proteins and fats.


RELATED: The Truth About Carbs and Fat Loss: Don't Be Fooled


3. What are proteins and where can they be found?

A protein is any chain of amino acids. Carbohydrates provide cells with energy, proteins provide cells with the building material they need to grow and maintain their structure.

Protein can be found in both animal and vegetable foods. Most animal sources (meat, milk, eggs) provide "complete protein": they contain all of the essential amino acids.

Vegetable foods usually have few or none of the essential amino acids. Example: rice is low in isoleucine and lysine.

Some vegetable sources contain quite a bit of protein --things like nuts, beans, soybeans, etc. are all high in protein.


RELATED: High Protein Foods List for Weight Loss


4. What are fats and where can they be found?

Fats are also an important part of our diet. Many foods contain fat in different amounts. High-fat foods include dairy products like butter and cream as well as mayonnaise and oils.

There are two kinds of fats: saturated and unsaturated. ( Do You Know the Type of Fat In Your Diet )

Saturated fats are normally solid at room temperature, while unsaturated fats are liquid at room temperature.

Vegetable oils are the best examples of unsaturated fats, while lard and shortening (along with the animal fat you see in raw meat) are saturated fats.

We can further distinguish the unsaturated fats between polyunsaturated and monounsaturated. Unsaturated fats are currently thought to be more healthy than saturated fats, and monounsaturated fats (as found in olive oil and peanut oil) are thought to be healthier than polyunsaturated fats.

Fat is necessary because: the only way to get certain fat-soluble vitamins is to eat fat, your body has no way to make certain essential fats, so you must get them in your food.

Another reason is that fat is a good source of energy, in fact it contains twice as many calories per gram as do carbohydrates or proteins. Your body can burn fat as fuel when necessary

5. and how can I loose weight by reducing carbohydrate consumption?

Atkins diet and other low-carb diets are based on the theory that certain carbohydrates have a greater impact on blood sugar levels than others.

So you count these carbs. They are the ones that matter. To figure out the net carb count of a food item, you need to identify the carbs that don't have a high impact -- those from fiber and sugar alcohol, and subtract that total from the overall carb count

Just regulate your blood sugar levels (from carbohydrates) and you'll be able to better regulate your appetite... and your weight.

Therefore, say Atkins diet proponents, the culprits are carbohydrates and there is nothing wrong with eating as much meat as you want!

What you should do is restrict carbohydrate consumption, specially starchy foods such as bread, rice, corn etc..., except for what they consider as "good carbohydrates" such as high fiber vegetables (broccoli etc...)

According to them, the energy we need should be taken from proteins, and sometimes fat, but as few carbohydrates as possible, hence the name: low carbohydrate diet..

6 . What else does the human body need?

Mainly vitamins and minerals. These can be found in various foods, fruits, etc..It seems the "Standard Western Diet" is deficient in vitamins and minerals. This has led to the creation of vitamin and mineral supplements.

7. Is Atkins diet efficient?

Anybody can note the simple fact that cutting back on carbohydrates works, at least for a quick drop in body fat and body water.

However, for most dieters the problem is the long-term effects on the body due to such a drastic reduction in carbohydrates.

Whatever Atkins diet proponents have said, this remains a real problem and people like those at South Beach Diet have tried to solve it by introducing carbohydrates after the 14 days initial phase.

8. What about the "fat makes you fat" theory?

According to Anthony Colpo, one of the most articulate of the Atkins diet defenders:

"Some folks have been so inculcated with the simplistic "fat makes you fat" theory that they just cannot believe a diet high in fat can lead to a loss of body fat.

The fact is, high fat diets can result in spectacular fat loss - as long as carbohydrate intake is kept low. Eat a diet that is high in both fat and carbohydrate and your body fat percentages will head north real quick! "

9. Does Atkins diet cause coronary heart disease (CHD)?

On May 26, 2004 A Florida businessman filed suit against the makers of Atkins diet.

The man claimed as a consequence of following the low-carb diet, he suffers from severe heart disease, necessitating angioplasty and a stent

One of the fiercest opponents of Atkins diet, the Physicians Committee for Responsible Medicine (PCRM) President Neal Barnard, M.D, said that the diet proponents "push dieters to avoid healthy foods, like rice, beans, and pasta, while ignoring the risks of high-cholesterol, high-fat meat and cheese. The idea that cholesterol and saturated fat don't matter is a dangerous myth."

But what does the other side say? As expected, we hear a totally different story.

Here is Anthony Colpo's take on the CHD issue:

"A low carb diet based on paleolithic food choices, that is, a diet based on free-range animal products and low carbohydrate, low-glycemic plant foods, fits the bill quite nicely. So go ahead, eat your steak and salad!"

10. Are there any other health risks?

In additon to CHD - coronary heart disease - Atkins diet has also been blamed for a number of other "atrocities", such as: colon cancer, impaired kidney function, osteoporosis, complications of diabetes, and to cap it all: constipation, headache, bad breath, muscle cramps, diarrhea, general weakness.

A few quick answers to some of these accusations from Anthony Colpo:

Kidney disease: "Bodybuilders and strength athletes have been consuming high-protein diets for decades. Given the widespread global participation in these activities, if the claims of kidney damage were true, by now there would be an enormous number of case studies of ex-bodybuilders and strength athletes afflicted with kidney disease," which is obviously not the case.

Osteoporosis: "a low-carbohydrate, high fat, high protein diet is a far better choice for building strong bones than a low-fat, high-carbohydrate diet." 

Thursday, December 29, 2016

1200 Calorie Diet - A Comprehensive Guide With Yummy Meal Plans

Many weight loss professionals use the 1200 calorie diet as scaffolding for the diet plan. Reason being it is a safe, effective and provides enough adequate daily nutrition. Any fewer calories could possibly result in a deficiency in nutrients and any more may hinder weight loss progress.

1200 Calorie Diet - A Comprehensive Guide With Yummy Meal Plans


You can eat whatever you wish in this diet. However it is imperative that you follow the strict calorie limit and stay with in your range of what you're allowed to consume otherwise you will defeat the purpose of the diet. I say you can eat what you like but in order to increase your chance of success, please don't eat McDonald's and say your dieting. Eat wholegrain foods, brown rice, wholegrain pasta, veggies, fruits and oats. I place emphasis on whole grains by the way because they provide a sustained release of energy where as refined carbohydrate sources such as white bread will give you an energy high and low. This will leave you with the dreaded hunger pang, making you suspend your efforts so you can gorge yourself with all kinds of foods - making you go over your daily calorie limit.

Here is a list of recommended calorie counted meals you can add to your daily eating routine that supports the 1200 calorie diet. (T.C stands for total calories)

Meal one

Breakfast

- 1 cup fat free plain yogurt
- 1/2 tablespoon of honey
- 1/2 cup of granola
- 12 ounces of coffee

=441 T.C

Snack

1 apple

=81 T.C

1200 Calorie Die - Turkey sandwich


Lunch

- Sandwich
- 2 slices whole grain bread
- 2 slices turkey
- 1/2 cup of lettuce
- 1/4 cup of almonds

=364 T.C

1200 Calorie Diet - Tilapia Fillet


Dinner

- 1 tilapia fillet
- 1 tablespoon butter
- 2cups of cooked zucchini and squash

=330 T.C

Total day calories

=1216 T.C

Meal two

Breakfast

-1 hard boiled egg
-1 half grapefruit
-1 piece whole wheat toast

=T.C 206

Snack

- roasted chicken breast with no skin
- pita bread
- one small apple

 =total calories 177

Lunch

- Hamburger
- Lettuce salad, onion, radish
- reduced fat Italian dressing

=T.C 172

Snack

- Turkey breast
- Once piece wholegrain toast
- Almonds

=T.C 153

1200 Calorie Diet - Grilled Salmon


Dinner

- Grilled salmon
- Asparagus
- One boiled potato

=T.C 462

Daily calories = 1170

Meal three

Breakfast

-Wholegrain break 1 slice
-2 tablespoons of jam
-Cereal
-MLilk
-Orange juice
-Coffee

=T.C 389

1200 Calorie Diet - Roasted Beef Sandwich


Lunch

-Roasted beef sandwich
-Whole grain bread (2 slices)
-Lean roast beef
-Lettuce
-Tomato
-1 tablespoon of mayonnaise
-Apple

=T.C 305

1200 Calorie Diet - Salmon


Dinner

-Salmon 2 ounces
-Vegetable oil (1.5 tablespoon)
-Baked potato
-Margarine
-Green beans, seasoned with margarine
-Carrots
-White dinner roll
-Iced tea

=T.C 454

Daily calories = 1247


Good luck on your weight loss journey!


Article Source: http://EzineArticles.com/expert/Al_Commings/1474956

Monday, December 26, 2016

Are You Living The True Weight Loss Lifestyle?

For those that are trying to lose weight, they focus on rigorous workout routines and different diets is not their primary focus, but changing their lifestyle entirely. Stop counting calories and start changing your life as a whole.

Are You Living The True Weight Loss Lifestyle?


Do you spend so much time working out at the gym that the receptionist knows you better than your housemates right now? Nonetheless, you have no success at weight loss no matter how hard you try.

Diets that are fads tend not to work out well, even through people tend to get on them frequently each year. Exercising will only make you lead a healthy life Multiple studies have revealed that the key to long-term weight loss is about lifestyle alterations. There are examples of people who have made changes, and then gone on to lose and keep off over 60 pounds of weight. Let's take a look at how they succeeded.

1. Eat the right foods. The topic of calories is actually perfectly straight forward. It comes down to simple math. Eating more calories than what is required leads to increased weight. Still, you do not have to worry about calories if you make smart choices from the get go. Don't eat portions that are too large and start to put lean proteins, vegetables, whole grains, and also fruits into what you eat each day.

RELATED: 5 Healthy, Delicious and Low-Calorie Weight Loss Recipes

 
2. Reasonable exercise. Nearly 90 percent of people who have lost significant weight changed their lifestyle by incorporating one hour of walking each day. This is what you should know. You do not have to buy fancy equipment or belong to a high-priced gym. Moderation is the key, consistency is the focus. "Guides to the best exercises to lose weight"

True Weight Loss Lifestyle - Outdoor Training


3. Quality Support System It is far easier to shed fat when you have positive influences around you at all times. If the people you are conversing and eating with have bad eating habits, the likelihood of you going down the same path increases.

4. Develop a good sleeping pattern. If you don't get enough sleep, insulin production will fall. Your brain requires insulin to regulate your appetite. If you don't get enough rest, you will certainly make poor decision as far as food choices are concerned. Insulin regulates your metabolism, so when you get proper sleep you also have the energy to stick to your daily exercise routine.

5. Keeping track of progress. The journal, believe it or not, is one of the most effective weight loss tools. By writing down the foods you eat and how much you worked out, you'll have success. The process of documenting your progress helps you maintains a constant awareness of good and bad habits and is proof in black and white of what is working for you personally and what does not. This journal helps you pinpoint problem areas, such as snacking and eating on the weekends when you hang with people who are not as driven. In most cases, simply keeping consistent records (at least six days out of the week) is enough to increase the total amount of weight lost by as much as one hundred percent. Let your journal serve as a daily reminder of the things you should do and where you want to be in the future.

A change in lifestyle isn't just about losing weight - it's about living longer, happier, and better lives. Understand the efforts to change your lifestyle are worth the effort because once you lose that weight, you will keep it off. This the time you must get realistic with weight loss effort by changing your lifestyle since no other method will give you the required results.

Article Source: http://EzineArticles.com/expert/Donna_Gain/2306437 

Friday, December 09, 2016

How Yoga Helps With Weight Loss

If you have a question about whether yoga helps with weight loss and how to lose weight in a sustainable way, this article might help. Losing your weight in a traditional way means losing more calories than the calories you take. You can achieve that with a strict diet plan and a serious body training program or other sports like jogging, swimming, weight training, biking and so on.

How Yoga Helps With Weight Loss


However, for those who have some sorts of physical injuries and would like to take a milder approach to exercise while not having to stress yourself out too much on the diet plan, yoga for weight loss might be the answer.

A BURNING FACT ABOUT HOW YOGA HELPS WITH WEIGHT LOSS:

Yoga can burn only 3-6 calories per minute. With a 60 minutes practice session, you will consume only 180-360 maximum. To lose a pound of fat, you need to burn 3,500 calories.

That isn't close to the weight loss goal, right? Maybe you might want to take another exercise to help you burn more calories but wait. There are many factors why practicing fat burning yoga is useful to you in a long run when it comes to weight loss and gets into shape plan.

NOW BACK TO THE QUESTION HOW YOGA HELPS YOU LOSE WEIGHT ON A SUSTAINABLE BASIS?

1. By practicing fat burning yoga, you get to practice your breath and concentration. In each pose, you get to meditate along the way by focusing on your breath to be in line with the movement of your body. That helps you get more in touch with your body and calm your mind.

It helps you lift up or dissolve your stress and be in the presence with yourself. It helps reconnect you with your soul. By that way, you eventually lose your stress eating habit. And it comes naturally to you.

Yoga helps with many areas of your physical fitness


2. Yoga helps with many areas of your physical fitness. Your balance, flexibility, improved metabolism, and more muscle mass too.

The flexibility is the key to improving your back pain caused by a tight hamstring and overall body aching. It improves energy flow in your body and blood circulation system that makes you more youthful.

3. Practicing yoga helps you get in touch with your body and have more control over it. You feel the good energy flow in your body, and that generates the need to take good care of yourself. You become gradually more careful about what you eat and more inclined to choose healthy food over junks.

4. Yoga is known as an excellent way to stretch and enable flexibility. With the flexibility of your body, you will feel stronger, firmer and more confident.

It allows you to achieve many goals and do many things you want to do including helping you with your sex life. That gives you the happy hormone you need to stay away from unhealthy diet or stress eating.

Yoga for Weight Loss


5. By practicing yoga correctly with the breathing exercise, you get to improve your self-awareness. The awareness helps you to become mindful with what you take into your body and stops you from taking in the bad things you shouldn't do to yourself.

6. Fat burning yoga doesn't cost you a fortune. The best thing about yoga I love so much is that it can be done practically anywhere even in a small space. All your investment is a mat, a good guide book or a good DVD to guide you through the poses.

You can do it anytime at your comfort and schedule. However, you need to learn and understand the breathing system and the poses before start practicing on your own as injuries can occur as well as negative result from doing the wrong poses or in a wrong way.

7. Fat burning yoga and yoga, in general, is a gentle workout that can make you sweat a bucket or two. However, as it is so gentle, you can do it as long as you want like 2-3 hours a day and every day a week.

How Yoga Helps With Weight Loss


8. The weight loss with fat burning yoga is sustainable. You improve your awareness, your metabolism, your flexibility, your muscle mass and your balance by practicing regular fat burning yoga. These help you achieve the new you and the new habit not just the new body and it is sustainable.

9. One thing, though. The effectiveness of yoga for weight loss is all about releasing your stress, and that helps you become a happier person and equip you with the ability to cope things in your life with a positive attitude. So being able to fit your fat burning yoga practice in your busy schedule with ease and no hassle would be the key to achieving your weight loss goal.

If going to gyms or yoga classes wore you out with the fixed schedule, the packed room and different levels of expertise, you might want to consider a tailor-made program designed for women's bodies. Follow this link below to discover how you can lose weight and get into shape quickly and more efficiently as well as improving every area of your life by practicing fat burning yoga in just 12 weeks.

Article Source: http://EzineArticles.com/expert/Annie_SS_Chow/2314967

Thursday, December 08, 2016

Tips on How to Lose 7 to 10 Pounds in a Week

Why would somebody want to discover how to lose weight in a week? I would imagine that you have a lot of great reasons why you would like to shed extra pounds in such a short time. Maybe you are having a party in two weeks and you want your clothes to fit? Maybe you want to show off your body at the beach. Yes, it's possible for someone to find out how to lose weight in a week.

Tips on How to Lose 7 to 10 Pounds in a Week


You'll need to use a few methods if you are looking to get rid of the surplus weight fast. Get ready for some extreme workouts if you really want to drop those pounds fast.

If you've always attempted to know "how to lose weight in a week" it is best to limit yourself to realistic targets. The most you can lose safely is 5 pounds in one week. Even with the most rigorous routines and under a severe nutritional regimen, there's a limit to what you can do to your body in 7 days.

You will have to avoid certain activities if you really want to learn how to lose weight in a week. First of all, never assume that skipping meals will help you lose weight faster. Any diet plan that starves you isn't good. Don't risk your health; find out the best ways on how to lose weight in a week efficiently.

Detoxify Your Body

Detox is a good way to purify your body quickly. Cleansing will flush out most of the toxins in your system. However, you must be willing to undergo a strict diet regime. There are some programs that will require consuming only 500 calories on any given day. If you can follow these regulations, you can lose fat faster.

This technique will help you learn how to lose weight in a week, but it is going to be taxing. Dieters are warned that this technique is risky. Detoxifying can cause pain. For long term dieting, this strategy isn't recommended.

RELATED: 7 Homemade Detox Drinks for Weight Loss

It is also important to understand that once you start detoxifying your body, you should also make it a routine to improve your daily eating habits on a long term basis.

Correct Meal Management

A person who wants to comprehend how to lose weight in a week should start to change his/her eating habits ASAP. Avoid eating fatty foods and sugar-laden desserts. Here are some food groups you should avoid if you want to know how to lose weight in a week...

- Foods with too much Trans Fats
- Excessive Carbohydrates
- Food Items With High Quantities of Sodium or Sugar

You can discover how to lose weight in a week if you can find out exactly how much food you must take in from a certain food group and which ones to stay away from entirely. If the diet plan demands you to consume an approximate amount of 200 grams a day, go lower during the first 2 days of the week and work your way up to 200 grams. Use this technique as a stepping stone to learn how to lose weight in a week.

Eat Snacks Frequently


How to Lose 7 to 10 Pounds in a Week - Eat Snacks Frequently


Do not skip meals when you are dieting. As an alternative, understand how to lose weight in a week by consuming a little less than normal during each meal time, and a little more than a snack in between meal times. Continue eating balanced snacks and don't miss your major meals. You can boost your metabolism rate quickly this way.

RELATED: 10 Healthy Snacks for Weight Loss

Fun Workouts

Avoid worrying about how to lose weight in a week. As soon as you come to a decision that you're going through with your weight reduction plan, consult a pro on how to begin your plan right. You can do simple exercises like biking, and walking instead of driving the car. Learning how to lose weight in a week ought to be effortless if you can manage your diet and exercise routines well.


RELATED: 10 Effective Ways to Workout Without Weights

I hope that this article has given you a little more knowledge to help better your overall health and well being. It is extremely important that you understand the importance of maintaining a healthy weight and fitness level.


Article Source: http://EzineArticles.com/expert/Jack_Brunsen/622775

Thursday, December 01, 2016

Healthy Soup Recipes for Weight Loss

Whether you are trying to shed a few pounds or a great deal more, healthy soup recipes for weight loss can be part of your plan. By using tasty and nutritious ingredients, you can create healthy soups from these recipes that will help you achieve your weight loss goals. The ingredients are wholesome and the steps are relatively easy. Simply follow the instructions provided here and these healthy soups for weight loss can have you on your way to a slimmer, fitter you in no time.

Healthy Soup Recipes for Weight Loss


Slow Cooker Black Bean Soup is full of vegetables and low in calories, with just 122 per serving. You can feed your family as the recipe makes 8 servings or make a batch and eat it throughout the week.

Slow Cooker Black Bean Soup


  • 30 oz. cans black beans, drained and rinsed
  • 9 oz. cans chopped green chilies
  • 1 14 oz. can Mexican stewed tomatoes, undrained
  • 1 14 oz. can petite-diced tomatoes, undrained
  • 1 11 oz. can whole kernel corn, drained
  • 4 green onions
  • 3 T. chili powder
  • 1 t. ground cumin (optional)
  • 1 T garlic powder (or fresh)


Healthy soup recipes for weight loss follow simple instructions like those for this recipe. Combine all ingredients in your slow cooker and set temperature to low. Cook for 8 hour and serve immediately. To reduce sodium, use dry black beans which have been soaked overnight and corn with no salt added. Better still, use fresh corn if you have it.

Another of our healthy soup recipes for weight loss is Vegetable Soup with Variations. Healthy soup recipes for weight loss don't have to be boring or bland. This soup is prepared on the stove top in a large batch. Then each day you dole out a portion and add your favorite variation to it when you heat it so that you get a different soup every day. The best part is the base soup, which you can eat just as it is, only has 45 calories per 1 cup serving. In order to make this you will need a 12-quart stock pot or the equivalent. For example, you could use 2 8-quart pots and divide the ingredient equally.

Vegetable Soup with Variations
  • 1 lb. carrots, thinly sliced
  • 1.5 lbs. onions, chopped (should equal 4 cups)
  • 4 celery stalks, thinly sliced
  • 2 large. cloves garlic, crushed with press
  • 56 oz. whole tomatoes, undrained
  • 1 lb. green cabbage, thinly sliced (should equal 6 cups)
  • 3/4 lb. green beans, cut into bite-sized pieces
  • 48 chicken broth (low sodium is best)
  • 6 c. water
  • Salt and pepper to taste
  • 1.25 lbs. zucchini, sliced once the long way and then sliced into crescent slices
  • 12 oz. fresh baby spinach leaves


When using healthy soup recipes for weight loss, the key to success is the vegetables. Over a medium heat, add carrots, onions, celery, and garlic to your stock pot. Stir occasionally for 8 minutes or until vegetables are tender. Add tomatoes and their juice, followed by the cabbage, green beans, broth, water, salt, and pepper. Allow this to come to a boil, stirring occasionally.

Once it boils, cover the pot and let it simmer for 10 minutes, continuing to stir as needed. Add the zucchini and spinach and increase the heat so the soup can return to a full boil. Reduce the heat again and simmer, covered, for 10 minutes or until all vegetables are tender.

While this is cooking, consider another benefit of using healthy soup recipes for weight loss. It allows you to save time in the kitchen too because you make one batch and eat it for days. Increase heat to high; stir in zucchini and spinach and heat to boiling. Reduce heat to low; cover and simmer 10 minutes or until all vegetables are tender. With just 20 minutes of preparation and 50 minutes of cooking time, you can have healthy soup all week. You can even eat this as snack between meals.

RELATED: 5 Healthy, Delicious and Low-Calorie Weight Loss Recipes

Spice up your healthy soup recipes for weight loss by planning variations. Try adding ½ cup of white kidney beans and 2 cups of rotini to 2 cups of the basic soup. Heat the soup according to instructions on rotini package, to cook noodles and you have minestrone. For Mexican chicken soup, add 1/3 cup cooked, diced chicken meat and ½ cup corn to cups of soup and heat through. Experiment with your own variations.


Article Source: http://EzineArticles.com/expert/Jeffrey_Mills/1187450

Wednesday, November 30, 2016

10 Ways to Get Skinny Fast Without Starving Yourself

When you are over 10 pounds over weight and eager to reduce body fat, it's hard to ignore all the siren calls from various fad diet marketers promising that if you'll just try Quickie Fast 2000 you're sure to lose 10 pounds or more overnight.

10 Ways to Get Skinny Fast Without Starving Yourself


Hot dang! You think that your problem of how to get skinny fast is now solved because a 30-day supply of Quickie Fast 2000 is going to melt those pounds away in no time. Quickie Fast has the power to do this because it contains a powerful appetite suppressant that will stop you from stuffing your face with food - both good and bad food.

Listen, starving yourself to lose weight isn't a good idea. But all those calories in food is what's making you fat, so you're tempted to try quick solutions like drastically reducing the amount of food you eat. I'm telling you, your body will rebel if you do this.

Anyway, the makers of Quickie Fast 2000 make you think that eating a lot less food means losing more weight. So, you decide to try their product and the first thing you notice is that these diet pills make you feel real jittery. Yeah, you drop a bunch of water weight, but you really feel like crap so you end up throwing away those miracle pills.

Okay, now what are your other options?

Unfortunately, some people resort to sticking their finger down their throat and making themselves throw their food up after eating. This kind of behavior leads to a serious eating disorder called bulimia. Once you go down this road, it's hard to get back to eating and enjoying food like a normal, healthy person. So, how to get skinny without starving or throwing up?

I want you to know right now that it IS possible for you to lose the weight you want and stay perfectly healthy. You don't need any tricks or gimmicks that could risk your safety and well being. Here are some great tips on how to get skinny at home or work while continuing to enjoy food:

1. Set a Goal for Yourself - Setting goals may not be your thing, but it will sure help you when it comes to losing weight. Get a 3x5 note card and write down how much weight you are going to lose and how much time it will take you to do that. Put this note card where you can read it often. Every time you look at that card, it will plant a seed of success in your mind. Example: I am going to lose 20 pounds in 90 days.

2. Eat a Bowl of Soup - There are several kinds of delicious soups you can eat every day for lunch or dinner. Vegetable, tomato, chicken noodle, lentil, black bean, turkey and rice, fish and many more. For lunch you can have soup and a side salad. Or at dinner time, start with a hot bowl of soup. Soup is low in calories and good for you.

3. Substitute Fruits for Sweets - Instead of munching on cookies and candy between meals, munch on apples, oranges, tangerines, grapes, cherries, pears, peaches, plums, mangoes or pineapple. These fruits contain sugar and will give you that sugar boost you enjoy.

Substitute Fruits for Sweets


4. Eat Breakfast - If you are a chronic breakfast skipper - cut it out! I know you think you're cutting down on calories by easily skipping this meal, but you're mistaken if you think this is helping you to lose weight. What you are really doing is slowing down your energy level and metabolism for the day. Plus, you're more likely to eat junk food before lunch because you're so hungry.

Eat a bowl of oatmeal, a breakfast bar, a bowl of fresh fruit or cereal in the morning. Your body will thank you for this by giving you more energy and boosting your body's ability to burn fat.

RELATED: How To Fuel Up Your Body With A Good Breakfast

5. Drink More Water - Maybe you've heard this before, but it's worth repeating: drink several glasses of water a day. Water helps to flush your body of toxins and also fills you up so you eat less calories.

6. Eat a Pint of Ice Cream - What's this doing on the list? It's here because I don't believe in extreme food depravity while on a diet. If you love ice cream (like a lot of people do) then keep eating ice cream. The only thing is - you have to put limits on your indulgence. Instead of a gallon or half gallon, limit yourself to one pint of your favorite ice cream per month. If you run out before the month is over - too bad!

Ration this sweet treat like you're on a deserted island and you have no choice but to make it last longer. Soon you'll realize you don't even desire to eat more than this small amount.

7. Use Smaller Plates and Glasses - Get a set of small plates and glasses to eat meals from. Smaller servings means you'll automatically eat less, since we all tend to eat everything on our plates. When using this method, resist the urge to have seconds. That would defeat the purpose of smaller serving sizes.

8. Cut Down on Soda - Soda is filled with empty calories and sugar. There is also no nutritional value in drinking soda. If you must have fizz, then drink seltzer water. Other good soda substitutes are: tea, water and smoothies.

Seltzer Water


9. Eliminate One Fatty Food Each Week - Fatty foods can be highly addictive just like any drug. Trying to stop eating all of them cold turkey is why many people fail on their quest to lose weight. They crave their favorite fatty foods too much. Instead of the cold turkey method, eliminate one fatty food item from your diet each week. This means it should not be anywhere in your home. Example: week one you stop eating potato chips, week two you stop eating fried chicken, week three it's donuts, and so on . . .

10. Make a Date with Yourself to Exercise - You've got to exercise in order to lose weight. This is a fact and there's no getting around it. Does that mean that exercising has to be unpleasant? No.

Walking is the best low-impact exercise you can do. You walk all the time to get from the couch to the kitchen so you can add a little more walking into your routine and walk for your health.

Like to dance? Great. Put on your favorite music and dance around the living room for 30 minutes. Lots of fun and you burn calories too.

Biking Girl


Some other mild activities are: biking, swimming, playing ball outside, jumping jacks, jumping on a trampoline and walking up and down stairs. Schedule a time to do your exercise activities three times a week - keep the appointment.

Take some action on these tips and start getting skinny today!


Article Source: http://EzineArticles.com/expert/Janine_Michaels/243593

Tuesday, November 29, 2016

How to Get the Best Results From a Pilates Program

Whether you're doing Pilates to get toned and lean, increase flexibility or lose weight, there are a few things to keep in mind and add to your regimen to help you get the best results. In the case of weight loss it is important to be sure you're watching your caloric intake. While any form of exercise burns calories, they don't all burn the same amount. For example 30 minutes of Pilates can burn just over 200 calories, while 30 minutes on a spin bike will burn closer to 300.

How to Get the Best Results From a Pilates Program


For weight loss, you will also get the best results from Pilates if you incorporate it with another fitness regimen that focuses on cardio. Go for a jog a couple of nights a week or do an aerobics class. Even 30 minutes on an elliptical or treadmill a couple of days a week will greatly increase your weight loss. At the same time the Pilates work will help increase your stamina when doing the cardio activities.

With diet in mind, there are also certain foods you can eat to help ensure you get the flat belly you've been working for and help keep it that way once you start your Pilates regimen. These foods include almonds, various berries, yogurt and fish that are high in Omega 3 fatty acids are all great for reducing belly bloat and belly fat accumulation. Many health experts believe the best way to eat in order to lose weight and maintain energy throughout the day is by eating six small meals throughout the day rather than three big meals. This is especially beneficial for Pilates work because you never have to wait long after eating to do your workout and it improves regularity in digestion which helps keep the tummy lean and ready for ab workouts.

Keep proper posture even when you're not engaging in your Pilates exercises. You can do this while driving, sitting in your office, going for a walk or even sitting on the couch watching TV. Practice your Pilates breathing and keep your belly button pulled up and in. You will be surprised how easy it is to do and hold by just concentrating a little. Soon it will seem like it doesn't take much concentration at all. You will also find that this helps your posture improve, which can lessen back pain.

Stay relaxed and embrace the proper Pilates breathing methods. The exercises in Pilates are designed to compliment your breaths. This means that if you focus on your breathing as you do the exercises the breaths will help make the exercises easier on you. Proper breathing during Pilates also ensures the oxygen is flowing to all of your muscles and penetrating the tissues as they work. This helps result in less chance of injury and helps the muscle become stronger and longer faster.

While many people see results after just 10 sessions of Pilates, you will probably start to feel better after the first few. People who tend to see results within the first 10 sessions generally do a 30 to 40 minute Pilates exercise session two times a week. This means that if you work hard and do 4 or 5 of these sessions each week, your chances of seeing and feeling results will more than likely increase. You may start to see significant changes after your first two weeks of Pilates practice.
Keep building up your routine. Often people continue to stay at the introductory or intermediate level in their Pilates work. As you continue to do Pilates you will notice the exercises getting easier or just staying at the same effort level. In order to get the most out of your Pilates work outs you will need to incorporate more advanced movements and maybe even visit a Pilates studio where you can do work on the machines or other apparatus under the instruction of a certified Pilates instructor.

RELATED: 10 Effective Ways to Workout Without Weights

Article Source: http://EzineArticles.com/expert/Jennifer_Classin/707457

Saturday, November 26, 2016

Kettlebell Swings for Fat Loss - More Than One Way to Use Kettlebell Swings

The Kettlebell Swing is the most simplest of Kettlebell exercises. But don't let its simplicity fool you. The swing has the capability of making even the most elite athletes beg for mercy.

Kettlebell Swings for Fat Loss - More Than One Way to Use Kettlebell Swings


However...

There is no such thing as the "perfect" workout. I recommend performing high-rep swings very often. However, this is not the only way to train the swing. You can also grab a heavy Kettlebell and perform lower repetitions.

This form of training will have it's own benefits. I believe that you should modify your training approach based on your goal. For example:

Kettlebell Swings for Cardio

If you plan to use Swings to replace your boring cardio, then I recommend doing intervals. Grab a Kettlebell and perform swings non-stop for 15 seconds. Rest for 15 seconds, then repeat 7 more times for a total of a 4-minute workout.

You can also combine Kettlebells with another cardio movement. One example is to go to the track, do 10-20 Kettlebell swings, then run one lap. Rest for 30-60 seconds, then repeat. Start off with 3 rounds, and built yourself up to performing more rounds and more repetitions of Swings.

Kettlebell Swings for Fat Loss


Kettlebell Swings for Muscle

Swings are also a great muscle builder, especially if you pair them with a squat variation. One of my toughest legs workouts went as follows: Perform 15 swings, then 15 goblet squats, followed by 15 swings. Rest 1 minute, then repeat 3 more times.

Another lower body workout that can also be used as a great cardio workout is to perform a circuit of the following 4 movements: burpees, goblet squats, split shuffles, and swings. Perform 30 seconds of each movement followed by 1-2 minutes of rest. Perform 3 rounds.



Kettlebell Swings for General Fitness

You can also incorporate them into full-body circuits for general fitness. One simple workout is to perform each of the following movements for 30 seconds: Bodyweight Squats, Pushups, Pullups, and Swings. Perform 5 rounds for a quick, 10 minute workout.

Another great way to use swings is to perform them before and after your workout. For example, start off with performing 30 swings. Rest 30 seconds, and repeat 2 more times. Go through your regular weight training workout. At the end of the workout, Do another 3 rounds of 30 swings with 30 seconds break in between.


As you can see, there is more than one way to use Kettlebell Swings. However, despite the training method you use, you'll still be burning tons of calories and in the process burn fat. Swings trully are the ultimate fat burner!


Article Source: http://EzineArticles.com/expert/Parth_Shah/266220

Tuesday, November 15, 2016

Do You Know the Type of Fat In Your Diet

For decades, the mantra for healthy eating has been "eat a low-fat, low-cholesterol diet." Touted as a way to lose weight and prevent heart disease and other chronic conditions, millions of people have followed this advice. Seeing a tremendous marketing opportunity, food companies re-engineered thousands of foods to be low-fat or fat-free. The low-fat approach to eating may have made a difference for the occasional individual, but as a nation, it has nether helped us control our weight nor become healthier. In the 1960s, fats and oils supplied Americans with about 45 percent of their calories. About 13 percent of the population was obese and less than one percent had type 2 diabetes.
Today, Americans take in less fat, getting about 33 percent of calories from fats and oils; yet 34 percent of the population is obese, and eight percent has diabetes (mostly type 2).

Do You Know the Type of Fat In Your Diet


Research has shown that the total amount of fat in your diet isn't linked with weight or disease. What actually matters is the type of fat in your diet. Trans fats and saturated fats increase your risk of cardiovascular disease, while monounsaturated and polyunsaturated fats do just the opposite. But then you ask, "what about cholesterol in food?" The answer is, for most people the mix of fats in their diets influences cholesterol in their bloodstreams far more than cholesterol in food.

Almost all foods contain some fat. Even foods like carrots and lettuce contain small amounts of fat. That's a testament to how important fats are for your health and well-being. Fat provides a terrific source of energy for your body as well as a great depot for storing it. It is an important part of cell membranes, helping govern what gets into and out of your cells. Your body uses cholesterol as the starting point to make estrogen, testosterone, vitamin D, and other vital compounds. Fats are also biologically active molecules that can influence how your muscles respond to insulin. Also, different types of fats can fire-up or cool down inflammation in your body.

Your body packages fat and cholesterol into tiny protein-covered particles called lipoproteins in order to get them into your blood stream. Some of these lipoproteins are big and fluffy, and others are small and dense. However, the most important ones to remember for your health and well-being are low-density lipoproteins, high-density lipoproteins, and triglycerides as explained below.

Low-density lipoproteins (LDL) carry cholesterol from your liver to the rest of your body. Your cells latch onto these particles and extract fat and cholesterol from them. When there is too much LDL cholesterol in your blood, these particles can form deposits in the walls of your coronary arteries and other arteries throughout your body. These deposits, called plaque can cause your arteries to narrow and limit blood flow, resulting in a heart attack or stroke. Thus, LDL cholesterol is called your bad cholesterol.

High-density lipoproteins (HDL) scavenge cholesterol from your bloodstream, your LDL, and your artery walls and ferry it back to your liver for disposal. Thus, HDL cholesterol is referred to as your good cholesterol.

Triglycerides comprise most of the fat that you eat and that travels through your bloodstream. Because triglycerides are your body's main vehicle for transporting fats to your cells, they are essential for good health. However, an excess of triglycerides can be unhealthy.

The type of fat in your diet determines to a large extent the amount of total and LDL cholesterol in your bloodstream. Cholesterol in food matters too, but not nearly as much. You can basically break the fats in your diet into three categories; good, bad, and very bad.

Do You Know the Type of Fat In Your Diet - Good Fats

Good Fats

Unsaturated fats are called good fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.

Unsaturated fats are predominantly found in foods derived from plants, such as vegetable oils, nuts, and seeds. They are liquid at room temperature.

Furthermore, there are two types of unsaturated fats: monounsaturated and polyunsaturated. Monounsaturated fats are found in high concentrations in canola, peanut, and olive oil, in avocados, nuts like almonds, hazelnuts, and pecans, and seeds such as pumpkin and sesame. Polyunsaturated fats are found in high concentrations in sunflower, corn, soybean and flaxseed oil. They also are found in foods such as walnuts, flaxseeds and fish.




Research has shown that replacing carbohydrates in your diet with good fats reduces harmful levels of LDL and increases protective HDL in your bloodstream. A randomized trial called the Optimal Macronutrient Intake Trial for Heart Health showed that replacing a carbohydrate-rich diet with one rich in unsaturated fat - predominantly monounsaturated fats - lowers blood pressure, improves lipid levels, and reduces the estimated cardiovascular risk.

RELATED: 4 Ways To Add Protein To Your Morning Oatmeal Bowl


Bad Fats

Saturated fats are called bad fats because they increase your total cholesterol level by elevating harmful LDL. Your body can produce all the saturated fat that it needs, so you don't have to get any from your diet. In the US and other developed countries, saturated fats come mainly from meat, seafood, poultry with skin, and whole-milk dairy products. A few plant sources, such as coconuts and coconut oil, palm oil and palm kernel oil, also are high in saturated fats.

Do You Know the Type of Fat In Your Diet - Saturated fats


As general rule it's good to keep your intake of saturated fats as low as possible. Saturated fats are found in many foods, including vegetable oils that are mainly unsaturated fats, so you can't completely eliminate them from your diet. Because red meat and dairy fat are the main sources of saturated fats for most people, minimizing them in your diet is the primary way to reduce your intake of saturated fat.

Very Bad Fats

Trans fatty acids, more commonly known as trans fats, are made by heating liquid vegetable oils in the presence of hydrogen gas, - a process called hydrogenation. Partially hydrogenating vegetable oils makes them more stable and less likely to spoil. It also converts the oil into a solid which makes transportation easier. Partially hydrogenated oils can also withstand repeated heating without breaking down, making them ideal for frying fast foods. This is reason partially hydrogenated oils have been a mainstay in restaurants and the food industry.

Do You Know the Type of Fat In Your Diet - Trans Fats


Trans fats are worse for cholesterol levels than saturated fats because they raise bad LDL and lower good HDL. They also increase inflammation, an over-activity of the immune system that is associated with heart disease, stroke, diabetes, and other chronic conditions. Even small amounts of trans fats in your diet can have harmful health effects. For every extra two percent of daily calories from trans fat (the amount in a medium order of fast food French fries) the risk of coronary heart disease increases by 23 percent. It is estimated that eliminating trans fats from the US food supply would prevent between six and 19 percent of heart attacks and heart attack-related deaths (more than 200,000) each year.


I'm Darvis Simms, an ACE certified personal trainer with over 20 years of experience in the health and fitness industry. You can find my publications at https://www.amazon.com/-/e/B002BM58E8

Article Source: http://EzineArticles.com/expert/Darvis_Simms/2315558

Monday, November 14, 2016

How To Fuel Up Your Body With A Good Breakfast

Studies show that people who eat a good quality breakfast tend to be better at losing weight than people who don't. Why? Because eating a big breakfast means you'll have energy throughout the day and this helps to stabilize your hormone production while at the same time preventing snacking behavior.

How To Fuel Up Your Body With A Good Breakfast


If you want to have more luck on your next diet, one thing you can do to easily accomplish this is to eat a bigger and more satisfying breakfast. But what if you don't like breakfast?

Getting Into Your Rhythms

Some people find that when they wake up in the morning, they don't really feel ready to eat. Often people feel too sick in the mornings to digest food and this leads to them skipping breakfast entirely.

Why is this happening? Well for starters, when you've been sleeping you will have an empty stomach and very low blood sugar.

In essence, you have been fasting through the night - and this is actually where the name break-fast comes from. For many people, eating early in the morning thus is a bit of a shock to the system and can make them quite ill.




One solution then is to avoid having such low blood sugar in the morning.

How do you do this? Simply by consuming a teaspoon of honey before bed. Honey is good for you for lots of reasons but in this case the combination of sucrose and fructose means you get a slow energy release during the night.

You may find that you wake up feeling a little less shaky and starved and that this in turn lends itself better to you eating a good, full breakfast.

Waking up a little earlier and giving yourself a little while before you eat can also help. Either way, once you get into the rhythm, your biological clock will change and you should find you naturally feel hungrier at the right times.

Fuel Up Your Body With A Good Breakfast


Eating the Right Thing

Another tip is to make sure you eat the right things for breakfast. Specifically, eating something like oats will give you complex sugars that gradually release throughout the day and that in turn will sustain you for a long time.

On the other hand, if you eat pancakes then you'll have a sugar high followed by a crash and that's what can lead to unhealthy habits like snacking. So make sure you eat the right nutritious food as the first meal of the day!


By the way, Keye Wu is on a mission to transform 1 million guys into the most productive, masculine and purposeful men. If you REALLY do not know the 5 Little Known Ways To Double Your Productivity For Men yet, we need to fix that. Join hundreds of other men already using it right now FREE in my value-packed productivity blog here. Alternatively, check out one of my most popular flowstate video here.

Article Source: http://EzineArticles.com/expert/Keye_Wu/2314157

Thursday, November 10, 2016

Drop 10 Pounds Without Eating Less Or Working Out

Are you tired of trying different weight loss methods without any substantial or long-term success?

Are you looking to begin the process of building a happier, healthier lifestyle for yourself that you can be proud of?

Drop 10 Pounds Without Eating Less Or Working Out


Or, maybe you just want to be able to be able to feel great about yourself when you're around others. If it's one thing that matters the most in life, it's being able to enjoy quality moments with the people that matter most.

If these things sound like something you're interested in, then get ready to explore one of the most proven, trusted, and reliable methods of losing weight, and feeling great.

The low carb diet has been heavily endorsed as being one of the most effective solutions for improved health and weight loss for decades. Over the years, many diet fads have come and gone, yet the low carb diet remains a top option for many.

As the name suggests, the low carb diet is simply an alternative method of eating that requires you to cut back on consuming refined sugars and carbs. There are several different variations of the standard low carb diet, however the most common and effective among them is a low carb, high-fat diet (good fats of course!).

Lose Weight and Keep It Off

By cutting back on refined sugars and carbohydrates, you will also be cutting back on processed foods and junk food. You will be basing your meals around healthy, whole ingredients. This alone will help you lose weight, but when combined with the other benefits already discussed, you will likely have no problem reaching your ideal weight.

For decades, people have used low carb dieting to promote weight loss and increase their metabolism. This is a sustainable diet that you can continue to follow for the rest of your life! You can enjoy a healthy life simply by changing the way that you eat.

RELATED: How I Lost Weight and Managed to Keep It Off


You Do Not Need to Starve Yourself

A great reason to consider following the low carb diet is that you do not need to starve yourself. Many people are surprised by the amount of food that they get to eat on a low carb diet. On this diet, you will be eating a lot of protein, which is very filling and satisfying.

This will include three meals per day, along with one or two small snacks in-between. Regardless of your previous eating habits, it is highly unlikely that you will ever feel hungry or unsatisfied while on this diet since you aren't eating less.

Basing Your Meals Around Protein

There is a lot more to the low carb diet than simply cutting back on your intake of carbohydrates. You also need to ensure that you are receiving enough protein to compensate for the loss of energy from carbs. Otherwise, you will be depriving yourself of nutrition, which is not a sustainable method of achieving weight loss.

The majority of your meals will be based around protein. This includes lean meats, eggs, some dairy products, and any other food that are low in carbs and high in protein or fiber. You will work with a base nutritional recommendation for your daily intake of protein and carbs.

Broccoli and Cheese Mini Omelet Low Carb Recipe

Here is a simple, fast, and easy low carb recipe you can make today for breakfast to get started. These mini omelets provide 18 grams of protein and 5 grams of carbs per serving of two omelets. You can prepare these in the evening and then have them for breakfast for the next several days as leftovers if you would like.




Ingredients

  • 4 large eggs
  • 1 cup egg whites
  • 4 cups of broccoli florets
  • ¼ cup shredded cheddar cheese
  • ¼ cup grated cheese of your choice
  • 1 teaspoon of olive oil
  • A dash of salt and pepper
  • Cooking spray or a small amount of butter

Directions

Start by preheating your oven to 350 degrees Fahrenheit. While the oven is preheating, steam the broccoli florets in a small amount of water for about 6 to 7 minutes. Once removed and strained, they should crumble into smaller pieces. Add them along with the olive oil, salt, and pepper into a mixing bowl. Mix thoroughly.

Spray a cupcake or muffin tin with cooking spray or line with butter. Spread the broccoli mixture along the bottoms of the muffin cups. In a medium bowl, beat the egg whites and eggs together. Add the grated cheese of your choice. Pour this over the broccoli mixture, until the cup is about ¾ full.

Top the mini omelets with cheddar cheese and bake for about 20 minutes. The edges should be brown and the tops fluffy. You can serve immediately or store them for future meals.

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Broccoli and Cheese Mini Omelet Low Carb Recipe


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