How to Plan Effective Nutrition Diet for Weight loss?

By Hasspan Zhu

Zero carbs. Fat flush. No dessert. Sound familiar? Losing weight is hard enough as it is, and all the fad diets that come and go make choosing a natural weight loss program much more confusing. There seems to be no consistent source of information. However, you can make real changes without excessive hunger and discomfort. Simply commit to a healthy diet to live by daily.How to Plan Effective Nutrition Diet for Weight loss?Following these tips:

1 It’s important to understand the basics for good nutrition.The body’s three primary nutrient needs include protein, fats, and carbohydrates. The trick is choosing the right low-fat proteins, unsaturated fats, and whole-grain carbohydrates in reasonable portions. Even if your goal is not natural weight loss, the basics for good nutrition are essential to a healthy diet.

2 Eating Carbs But Not Gaining Weight.You can eat carbs and not gain weight. It is in the choice of carbohydrates that you consume that will make the difference. Including more vegetables and whole grains in your diet and eating less simple carbohydrates like sugars that are in soda, candy, processed and refined foods will help you in losing weight. Paying attention to portion sizes will also help. Pasta is an easy trap for eating to much carbohydrates. If you like pasta add vegetable to you dishes, since vegetables are good carbs and have fiber in them they will help fill you up faster. Eat a salad with every meal, but pay attention to what you put on your salad, stick to low fat versions of dressings, like Italian and Vinaigrettes.

3 Fulfill yourself with reasonable portions. You should never eat until you’re stuffed--nor should you ever get up from the table hungry. Your stomach can hold about one quart of food and beverage, an amount that would fit in your cupped hands. The trick to fulfillment is to slow down! Savor your food, and chew each bite 30 times. Not only is this the first crucial step in digestion, but it allows your stomach and brain to register when you’re full. Don’t interfere with your body’s ability to enjoy food by watching TV, working, or worse yet, driving. Sit down, relax, and enjoy your meal.

Want to Plan Effective Nutrition Diet Yourself? visit http://lose-weight-guide.net

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Atkins Diet Menu Plan And Weight Loss

How to Set Weight Loss Goal

By Zenith Regan

It is the most crucial talk when you wish to lose weight. This is difficult because the success of your weight loss program depends upon how you have planed your goal. How much do you need to lose? This question is hard to answer and often based on your individual goals. If you're losing weight for health, your goal might be more modest, say 5-10% of your current weight. But what if you have something more specific in mind like a certain clothing-size you want to fit into? How do you set a reasonable goal for yourself?

The key to setting weight loss goals is to follow the standard of goal setting. It needs to be specific, measurable, attainable, realistic and tangible. Your first step is determining if you really need to lose weight.

Set Your Goals

When you are determined to lose weight, your next step is to set a reasonable weight loss goal for yourself. You can base your goals on any number of factors, but a great place to start would be the general recommendations set out by the American College of Sports Medicine which are 5-10% of body weight or one to two pounds per week. However, you can also use these calculators to set your goals:

• Ideal Body Weight Calculator

• How to Assess your Ideal Body Weight

• Height – Weight Chart

• BMI Calculator

Keep in mind that these calculations offer an approximate estimate. There are a number of factors that affect weight, so it’s best to take the results you get with a grain of salt. For example, BMI is affected by how much muscle you have…if you have more muscle, your weight might actually be higher than what is considered healthy on the BMI chart, even though you have a healthy body fat percentage.

Make a Plan

You have to determine your weight loss goals and should record that goal and then make a plan to reach it. Look at your goal objectively: is it specific, measurable, attainable, realistic and tangible? For example, assume a person is 5'7" tall and weigh 160 pounds. According to the calculators above, the person’s BMI is 25.1, which falls under the 'overweight' category. If he loses just 10 pounds, his BMI will be at a healthier 23.5.

Goal

Now the goal setting part. To lose 10 pounds in 12 weeks, you'll need to cut the calories each day by 300-500 through both diet and exercise. To reach your goals break down your goal into specific steps. It will help you to focus on your daily tasks. Just remember to adjust your goal whenever you need to. If you find you're not losing weight as quickly as you thought which is quite normal, change your goal weight or the length of time to reach it. Remember, your goal needs to be attainable, so be willing to set new goals if the old ones aren't working for you. Be smart and plan your goals!

The author is an amateur who addresses issues related to health & fitness, pharmaceuticals. If you wish to know more about the topic, please log onto http://www.adipexpower.com

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Fatty Acids WARNING

Burn Fat and Build Muscle - Big Fat Myth or a Sexy Reality

By Tom Gifford

Can you really burn fat and build muscle at the same time?

The question of whether you can burn fat and build muscle simultaneously has been a debate now for quite some time.

So can you actually burn fat and build muscle at the same time?

The answer is yes and no.

Yes, you can build muscle and bun fat at the same time. The thing is, if you are using a fat loss exercise routine and a fat loss diet, you will not be able to add a lot of muscle.

This is not to say that more muscle is not an extremely important aspect of trying to burn fat.

The more muscle you have, the more fat your body will burn during exercise and for hours afterwards as well. Most people think that having more muscle will make them get big and bulky, but this simply is not the case.

To illustrate this point about getting big and bulky while trying to burn fat and build muscle, lets take a look at bodybuilders. Bodybuilders are known because they have huge muscles and a very small amount of body fat.

So how do the bodybuilders burn fat and build muscle?

The answer is that they do it in phases. In the exercise world, this is called periodization.

When bodybuilders build muscle, their exercise routine and their diet are drastically different then when they are in the phase of losing fat. For several months, they will build muscle by doing split body part routines and lifting heavy weight with low reps.

Then, they will completely change their diet and exercise program when then shift from trying to build muscle to trying to lose fat.

So how does this apply to you? I want you to see that these bodybuilders build big muscles because they have a training phase specifically for doing so.

If you are a novice exerciser, you will not perform this same phase of exercise to burn fat. Instead, you will do an exercise routine that will be more conducive to helping you burn fat and build a small amount of muscle at the same time.

A great way to do this is to try doing some total body strength training combined with cardio.

Total body strength training will help to build enough muscle necessary to increase your metabolism and help you to burn fat. If you do the right type of cardio (high intensity interval training) as part of this program, you will on your way to being successful with burning fat and building muscle!

As you can expect, your diet plays a big role in being able to burn fat and build muscle. Try eating high quality protein, complex carbs, and healthy fats in small meals 4-6 times per day. This will help you burn fat and build muscle because it will keep your blood sugar regulated and help to control your appetite.

So in conclusion, I hope you now understand more about trying to burn fat and build muscle. You can see that it is possible, but if you are on a fat loss exercise and diet program, you will not gain large amounts of muscle such as (for example) a bodybuilder.

Good luck =)

Want to Reprint this Article How to Burn Fat and Build Muscle?

Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged.

To avoid making the same fat loss mistakes that 97% of people make, go to Burn Fat and Build Muscle

For my thoughts on the "Burn The Fat" program, Click Here

Tom Gifford is the author of http://www.TheFatLossZone.com, which provides stellar cutting edge fat loss tips for people who have tried all the fad diets and exercise gimmicks.

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How to Have Success With Your Diet Program!

By Fritz Blanc

You have decided to go on a diet to lose weight and look your best! What are the odds that your diet will succeed or fail? Don't forget that there is a $36 billion weight and diet product industry waiting to increase their bottom line at all cost. Your duty is to keep your eyes open and your wallet well guarded, lest you succumb to anything new, neatly packaged with a top of the line pretty fitness model with a body that can be a combination of surgical enhancement and a good fitness and nutrition regimen.

Now that you have and idea on what to expect, you have to go for a diet plan that is realistic and 90% - 100% sure to work for you. A reminder that a good health program has to show features such as initial health screening, lots of information on the treatment plan and psychological support. Anything else is not acceptable.

Whether you choose to go with the Atkins program, the Zone, South Beach or the low-carbohydrate diet, you'll actively be busy with stuff like counting, weighing, measuring and calculating a variety of numbers from calories and carbohydrates in the amount of points and grams and find a way to distribute the correct amount of the approved food into separate menus that you'll be eating over the course of the entire day. Are you sure you still want to go on a diet?

Another thing one has to consider is the fact that you can go for what is called "frozen entree diet". However, these ready to go meals can be a bit expensive, so, it may be best if you can cook your own food. The joy of knowing that you have cooked your food also reinforce the fact that you know what you are eating and can have a powerful psychological effect on your weight as well.

If you are a very active person who doesn't have time to prepare your food, there maybe another option for you. There is the Scan-Diet which is a clinically proven protein weight loss program with the soy bean as the focal point. It provides things like protein bars, ready-to-drink shakes that comes in a low-calorie snack or a meal replacement. It claims to be nutritionally complete with protein, fiber, essential vitamins, minerals, carbohydrates and fat.

You can take comfort that there still a lot of fat people around. An estimated 129 million adults in the USA are overweight and as many as 61 million adults suffer from obesity. So by taking your new year resolution seriously enough to lose that extra 20 to 30 pounds may encourage your neighbours to do the same.

Crash diets have and will never work! At least not in the long run. Plan your diet carefully and if possible talk with your doctor about it and he/she may have some possible good advices for you. The simplest diet is always the best. It should include protein and fiber, essential vitamins, minerals, carbohydrates and a bit of fat. That can translate to eggs, fish, chicken, good wholesome 2% milk, lots of fruits and vegetables, high fiber cereals, whole wheat bread and some red meat if you have to from time to time, etc.

You don't have to go on the calorie restriction diet to lose all the weight that you want. According to government funded studies, traditional weight-loss programs with moderate fat such as the one offered by Weight Watchers and the American Heart Association are the healthiest for someone on a diet and proven to keep the extra weight off. A bit of good planning and consistency may be all that you need to stick with. Results may be not as fast as the fitness model that you see on TV but it will be here to stay, if you carry on with the plan and program.

Fritz has a website to help with your diet program: http://www.selfconfidence-selfesteem.info/diet_program Other website: http://www.selfconfidence-selfesteem.info/bad_credit_loan

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7 Tips When Planning A Diet

By Andrew Gee

The following article is one of a series of articles which focus on Self Improvement, Motivation and Empowerment. It is based on research done over twenty years as a personal and business coach. This self improvement article was written in response to questions which have been asked on losing weight and long term weight loss as well as address common challenges that people have with this subject. I sincerely hope that you find the following information of value.

7 Tips When Planning A Diet

We have plans for everything these days. That is how we can fit 100 different things into each day. While to an extent this seems a bit over doing it, some things do need to be planned. I don't know why we don't plan our diets. I mean, we plan everything else. Some people even plan on when they will have sex. Hence, the birth of hump day.

Why not spend a few minutes and plan out what you will eat? If you are reading this, you have the time so. So sit back and follow these seven easy steps. Don't blink, if you do it will be over. It is really that simple.

1. Mini meals are great.

They tell people with certain disease that they should eat several small meals each day. They say that a person should eat something every two hours. Well, that isn't too impossible to do. I would suggest that you start out every four hours. Keep it like you normally would any of your other meals.

Make sure you have your protein and your fiber. Have some veggies and some fruit to balance everything out. Don't make your mini meal a bucket of fried chicken. I know that since it is a mini meal, the temptation doesn't seem as great. I mean, if you only slip up in a mini meal, who is watching?

These are a great way to avoid hunger and improper snacking throughout the day. Just make your mini meals up and eat them every time that you have planned. If you plan on eating every two hours, every two hours it is. It doesn't take a road map to figure this out.

2. Don't go over board.

This is easier said than done. You need to have a specific amount that you are trying to reduce. If you are trying to reduce your meals by 10%, then you should stick to that. I'm not suggesting that you break out the calculator and count up every meal that you have.

If you have been on a diet for very long, you already have a good idea how many calories things have. Don't eat with your eyes, eat with your mind. That will help you cut down on the amount of food that you eat.

3. Eat good tasting food.

From time to time let yourself go. Eat something that you know you shouldn't. If you get it out of your system, it will be easier to maintain your diet. If on the other hand you don't allow yourself to eat things you shouldn't from time to time, all you will do is hurt yourself in the long run. You are going to nibble each day on those things instead of just eating them occasionally.

========SIDEBAR========
When it comes to the subject of self improvement, I fully understand (through my own experiences) that it is a lot easier said than done. However, you are here, right now, because you have a desire to improve your self or you are at least interested in this subject. Perhaps you are reading this to help a friend or colleague - great. If this article helps you or you help a friend, paying it forward is what lif'e all about so we all win.
======END SIDEBAR======

4. Eat your calories, don't drink them.

Don't fill up on sodas and other drinks. You can get all your calories for one day in these if you do it too much. A few sodas here. A few cups of hot chocolate there. A few beers here. You get the point. That will put on the pounds easily.

5. Exercise.

You need to do this to keep fit. Not only will it keep you fit, but it will keep you mentally sharp as well. That can go a long way in helping you stick to a diet. If you are depressed, chances are you will end up eating fatty foods that will make you fat. When you consume all of that fat, it will make you more depressed. It is a bad cycle to start.

6. Make your meals last.

Chew your damn food son! I bet you heard that one as a kid. Well, it is true. Don't swallow your food. Instead, eat it slowly and enjoy the taste of it. If you do this, it will make you feel like you have actually ate something. If you swallow it down, you won't get the same benefit. You will continue to feel a void.

7. Discover your food triggers.

We all have these. When was the last time you went grocery shopping and you looked at a bag of cookies and realized that you had to have them? I do this sort of thing all the time. You need to understand what foods trigger your response system. If you can do this, you can avoid situations that will make you eat things that you shouldn't eat.

Well, that wasn't so bad was it? There is no need to flip out when it comes to a diet plan. It is simple and easy. Just like anything in life, you should have a plan before you begin to do whatever it is that you are doing. The same is true with your diet.

NOW is the time!

O.K. you have read the article. Now is the time for action. Without action, this article adds no value whatsoever to your self improvement. But remember, without action, you cannot blame this self improvement article or any article for that matter. So, take action NOW.

Even if only one piece of advice, one piece of information, one tip makes a difference, then the whole article has been worth it for all of us. NOW is the time!

Be the person you want to be, you deserve it!

You'll never be on your own with our free and dedicated customer support and our online health, fitness and weight loss program.

Even If You've Been Overweight And Out Of Shape For Years, Andrew Gee has done extensive research into weight loss and what works.

Find out valuable information now to become the person you truly wish to be. Visit us at Long Term Weight Loss

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Overweight And Obesity

By Paul S

Get the Facts

Low-carb diet or a balanced diet? We are bombarded every day with conflicting information about our health.

Should we be physically active three times a week or five times a week?

And how can we be expected to follow any of these recommendations when we're always so busy?

With so many conflicting 'expert advise'; It's no wonder that many of us would just surrender!

But if we want to live long and fulfilling lives, it's essential that we learn the real facts about health, nutrition, and physical activity.

Luckily, the real facts are pretty straightforward. All you really need to know about a healthy lifestyle is:

* Eat a healthy diet that includes fruits, vegetables, and whole grain products -- and be sure to control portion sizes.

* Get physically active at least five times a week, for thirty minutes or more.

* Avoid tobacco and illegal drugs altogether.

Sounds simple, right? Well, if it were that easy, we'd all be effortlessly fit and healthy.

Today's lifestyle doesn't allow much room for health. And that's where taking Small Steps comes in. We know that it's impossible for many people to make dramatic lifestyle changes. Instead, you can learn ways that you can change small things about your life and see big results.

The Statistics

· 61% of adults in the United States were overweight or obese in 1999.

· Approximately 300,000 deaths each year in the United States may be attributable to obesity

· Overweight and obesity are associated with heart disease, certain types of cancer, type 2 diabetes, stroke, arthritis, breathing problems, and psychological disorders, such as depression.

Eat Better

In 1999, almost 108 million adult Americans were overweight or obese. If you are overweight or obese, carrying this extra weight puts you at risk for developing many diseases, especially heart disease, stroke, diabetes, and cancer. Losing this weight helps to prevent and control these diseases.

But many people are confused about how to lose unhealthy weight. The good news is that this may be accomplished by eating healthy, balanced, and well-apportioned meals

Get Active

If you think of getting active as one more thing on your long to-do list, you'll never get moving. It is actually easy to integrate activity into your daily life.

You don't need to go to the gym five times a week to be healthy.

Do You Know That:

· For instance, did you know that a forty-five minute walk at a brisk pace (3 to 4 miles an hour) can burn up to 300 calories?

· Or that by making small changes in your daily routine -- like parking further away, taking the stairs, and playing active games with your kids -- you can start living an active, healthy life?

Learn More

Be interested in your health. Learn more by reading a good book on proper nutrition, join a health clubs or, my best recommendation is to check on the internet where you will most valuable information. Why not ask a neighbor whom you know is health conscious and stay healthy. Surely they can offer you some good tips on how to do it right!

P.S. You will be thrilled to discover that our body is capable of healing itself; provided we feed it with the right type and amount of nutrition; drinking sufficient water, sufficient sleep / rest, and physical exercise.

Paul S is passionate about helping people who train hard, work hard, study hard, to stay not just healthy, but at OPTIMAL Level. He is also passionate about sharing the reality about food we eat today as compared to the last 50 years which our forefathers enjoyed. His main site is at http://www.healthsportsnutrition.com

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7-Day Weight Loss Motivation Guide

By Craig Ballantyne

Weight loss is hard. Everyone loses their motivation for diet and exercise. So that's why I'm bringing you 7 tips to help you lose more fat in less time over this upcoming week. Here are this week's guidelines.

Monday

Plan to set a personal record in your workout today. If you are a beginner, that might mean using a higher level on the cardio machine for 1-2 minutes, or doing 2-3 extra pushups per set. For the advanced fat loss program, it might mean using 2.5 more pounds per dumbbell in your split squats, or extending your intervals by 5 seconds per sprint.

Tuesday

Plan to get 30 minutes of activity. For beginners, walking is acceptable. It helps you recover from Monday's workout and simply improves your overall health. Advanced fat loss programs might use a bodyweight circuit on this day.

Also, I want you to make a big nutrition change on this day and eliminate all sources of trans-fatty acids from your diet.

Read your food labels, and don't eat anything that contains hydrogenated oils. Also, be sure to look at the breakdown of fats - if the total fat content is greater than the sum of the saturated and unsaturated fat contents, then the product contains trans-fats.

Trans-fats will kill ya. As Dr. Bruce Holub from the University of Guelph says, "there is no safe level of the fats and food producers should cease and desist the industrial production of trans fats in the country."

Wednesday

Perform your regularly schedule strength and interval training workout. And if you haven't already, purchase a new cooking appliance, such as a grill or steamer to help you prepare healthy, nutritious, low-fat protein sources or high-fiber, nutrient rich vegetables in a convenient manner.

Healthy food preparation is a SMALL effort for a LARGE reward.

Thursday

30 minutes of activity, anyway that you can get it. And then at dinner, try a new source of lean protein, such as salmon, bison, or ostrich (or switch back to lean, red meat if you've only been chowing down on chicken).

Friday

Have another great strength and interval workout. And at some point during the day, recruit a new member into your social support group (remember I spoke about how important this is?), such as a new workout partner or healthy-eating nutrition buddy. This will add strength to your commitment.

Saturday

30 minutes of activity. It's the weekend, find something fun to do with a friend. On weekends, I try and get into the gym with an old friend and amaze them with several bodyweight exercises that they have never seen before.

Sunday

Get another 30 minutes of exercise nice and early to start your day. Then plan your shopping list, head on to the grocery store or even better a fresh, open market and get your weekly produce and lean protein sources.

Make sure to include 1 new vegetable and 1 new source of lean protein in your purchases.

One big step everyday towards a better body!

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men's Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

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Fat Loss Program - 3 Stellar Tips for Maximum Fat Loss

By Tom Gifford

Understanding the right components of a fat loss program in the gym is absolutely crucial to your success.

After reading this article on the right aspects of a fat loss program, you will say goodbye to doing long boring cardio routines and hundreds of crunches.

This article will show you the 3 major parts of a fat loss program, and why each one is as beneficial as it is!

FAT LOSS PROGRAM PRINCIPLE #1: You need to add muscle.

Does this sound contradictory to what you may think about a good fat loss program?

Most people think that a fat loss program that involves adding muscle mass will make them heavier or "bulky".

The truth is, a fat loss program that includes strength training will help you add muscle mass, which will in turn increase your resting and active metabolism!

Think about it for a second, why would you NOT want more muscle mass? Muscle is what burns calories while you are exercising. If you have more lean muscle mass, you will burn more calories and lose more fat!

FAT LOSS PROGRAM PRINCIPLE #2: Increase metabolism through interval training.

Say goodbye to long and boring cardio routines! If your fat loss program involves doing long bouts on a cardio machine, your results have probably been very meager. By doing the same "same speed" cardio workout over and over again, your body will adapt. This means you will burn less and less calories with more subsequent exposures!

Try interval training instead. It is a great addition to your fat loss program because it is fast and a lot more effective.

Interval training means you are switching back and forth between high and low intensities. For example, you might go 2 minutes slow followed by 1 minute fast. Repeat this 2-1 format 3-6 times and you have a great metabolism boosting addition to your fat loss program!

Because interval training involves pushing yourself, make sure you ask your doctor first before trying it. Safety is your number one priority!

FAT LOSS PROGRAM PRINCIPLE #3: If your diet doesnt change, neither will you.

This is the most important part of a fat loss program!

By decreasing the overall number of calories you take in, you will lose body fat!

If you eat 4-6 small meals per day of good quality protein, complex carbohydrates, and healthy fats, you will keep your blood sugar more regulated and not be hungry all the time.

You can even cheat a few times a week and still have your fat loss program just fine. The key is to stay away from fad diets, crash diets, and high glycemic "bad carbs". If you try including these as part of your fat loss program, you will find yourself staying where you are and being frustrated.

It is a good idea to see a Registered Dietician to get an individual fat loss diet program. Have the extra accountability may be just what you need to stick with making good food choices!

So in conclusion, the major components of a fat loss program include exercising and having a great diet. If you want to learn more about the specifics of how to incorporate each one into your fat loss program, check out the links below.

Want to Reprint this Article on Fat Loss Program?

Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged.

If you are interested in discovering the best techniques for a slim and sexy midsection, go to Fat Loss Program.

To avoid making the same fat loss mistakes that 97% of people make, go check out How to Look Sexy Permanently for some great information.

Tom Gifford is the author of The Fat Loss Zone, which is a site dedicated to providing the most cutting edge fat loss information around.

Article Source: http://EzineArticles.com/?expert=Tom_Gifford

Weight Lifting for Fat Loss - 2 Steller Tips to Boost Your Metabolism

By Tom Gifford

Weight training for fat loss can be the best thing you do in the gym if you want to lose some of those unwanted pounds.

Most people try to just use the strength training machines or avoid weight training all together.

The truth is that weight training for fat loss performed the right way can burn lots of calories, boost your metabolism, and give you more strength and support around your joints.

This article is going to show you some ways you can improve the time and overall effectiveness when it comes to weight training for fat loss.

Here are 3 awesome tips for weight training for fat loss.

WEIGHT TRAINING FOR FAT LOSS TIP #1: Shorten your workout with circuit training.

When most people do weight training for fat loss, they get on a strength training machine and to 3 sets 10 of using a weight that is for the most part not challenging. Then, they go onto the next machine, and the next, and the next.

You want to try to focus your weight training for fat loss efforts more so on using a circuit training format that focuses more on bodyweight and dumbbell exercises.

By adding circuit training for your weight training for fat loss, you can get a lot of work done in a short amount of time.

An example of a fat loss circuit training routine would look like this:

1. Pushups

2. Bodyweight squats

3. 1 arm DB row

4. Hamstring leg curls on stability ball

5. Crunches on stability ball

6. Overhead DB shoulder press

7. Planks

REPS: 10-12 each

REST PERIODS: 30-45 secs

ROUNDS: 2-3

With this type of weight training workout, you can see that each exercise is either a multijoint or core exercise. By focusing on the multijoint exercises, you spend more time working more muscles. The more muscle you use, the more calories you will burn, and the more fat you will lose.

Weight training for fat loss really does not have any negatives when you do it correctly. It makes you stronger, increases your metabolism, burns more calories, and the list can go on!

WEIGHT TRAINING FOR FAT LOSS TIP #2: Do weight training before you do interval training cardio.

Instead of doing your weight training for fat loss after doing 30 minutes at the same speed on a cardio machine, lets change it up a little bit.

You are going to do your weight training for fat loss at the very beginning of your workout after a proper warmup (5-10 mins on a cardio machine).

If you do your weight training for fat loss after you do a long time on a cardio machine, you will have already used a lot of the energy that you need to work your muscles the way you need to!

So warmup, then do weight training, then try doing some interval training.

Interval training is a great addition to a weight training for fat loss routine. It basically consists of going back and forth between high and low intensities for preset amounts of time.

For example, you might go 2 minutes slow and then 1 minute fast on an elliptical. Then, repeat that 2-1 round 3-6 times. In order to make it work, you really need to push yourself in that intense minute!

Interval training is a great part of a comprehensive weight training for fat loss program, but be sure to check with a doctor first. If you are deconditioned then you want to make sure you are physically able to do it safely in the beginning!

So in conclusion, weight training for fat loss combined with interval training 2-3 times per week is the perfect formula for doing a great exercise routine in a time efficient manner.

Work hard, be persistent, and good luck =)

Check out the links below for more great information on weight training for fat loss.

Want to Reprint this Article on Weight Training for Fat Loss?

Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged.

If you are interested in discovering the best techniques for a slim and sexy midsection, go to Weight Training for Fat Loss.

To avoid making the same fat loss mistakes that 97% of people make, go check out How to Look Sexy for some great information.

Tom Gifford is the author of The Fat Loss Zone, which is a site dedicated to providing the most cutting edge fat loss information around.

Article Source: http://EzineArticles.com/?expert=Tom_Gifford

Maximum Fat Loss - 3 Awesome Tips to Burn Fat Fast

By Tom Gifford
Maximum fat loss is something that everyone who wants to lose fat is looking for.

Getting great results in a short amount of time feels great because once you see yourself losing fat and becoming thinner you will start to feel great about the whole process.

This article will show you how to lose maximum fat safely and effectively.

What is a safe amount of fat to lose?

Maximum fat loss can be expected with losing 1-3 lbs of fat per week. You might say "that's it"? Before you to order the next miracle infomercial product, stay with me here. If you want maximum FAT LOSS, 1-3lbs a week is a safe number for your body to lose. If you want maximum WEIGHT LOSS, then you can lose 10lbs in 1 week, but it will consist of water weight, muscle mass, and if you are lucky, maybe a little bit of fat.

This article is about helping you lose fat, not about helping you lose weight. If you lose a lot of weight in a short amount of time, expect it to come back on very fast and put you back even further than when you started!

This article is going to give you 2 awesome tips for maximum fat loss.

MAXIMUM FAT LOSS TIP #1: You need to increase your metabolism.

Increasing your metabolism for maximum fat loss can be accomplished through a specific style of exercise.

You will want to use resistance training and interval training for maximum fat loss with exercise.

Resistance training is great for maximum fat loss because when performed correctly, it will add lean muscle mass. Adding lean muscle mass increases your active and resting metabolism, and helps you with maximum fat loss by burning calories long after your workout session is done.

Interval training is great for maximum fat loss because it is a faster and more effective way of doing cardiovascular exercise. With interval training, you switch back and forth between high and low intensity.

For example, you might go 2 minutes slow and then 1 minute fast on a recumbent bike. You would repeat this cycle 3-6 times, and you have a great cardio workout for maximum fat loss!

The key to making interval training work is by really pushing yourself during those intense minutes. This hard work will help to burn calories and maximum fat for hours after you are done!

MAXIMUM FAT LOSS TIP #2: Make great food choices.

Instead of going to maximum fat loss by crash dieting, using some fad diet, or anything else of the sort, it is important that you understand what good food choices are for maximum fat loss.

You want to eat high quality protein, complex carbohydrates, and healthy fats in small portion for 4-6 meals per day. This helps with maximum fat loss because it will help you keep your blood sugar regulated and will keep you from being too hungry.

If you try doing this, you will see that you can cheat every once in awhile and still achieve maximum fat loss!

Just be sure to avoid high glycemic "bad carbs" as much as possible. They are the enemy of maximum fat loss! These bad carbs will raise your blood sugar and will make your body release more insulin to store the excess as fat.

In conclusion, you can see that maximum fat loss is a synergistic effort involving the right type of exercise and the right type of diet.

If you want more information on how these things work for maximum fat loss, check out some of the links below.

Good luck =)

Want to Reprint this Article on Maximum Fat Loss?

Reprinting is welcome as long as the content, links, author bio, and resource box are all included and remain completely unchanged.

If you are interested in discovering the best techniques for a slim and sexy midsection, go to Maximum Fat Loss.

To avoid making the same fat loss mistakes that 97% of people make, go check out How to Look Sexy for some great information.

Tom Gifford is the author of The Fat Loss Zone, which is a site dedicated to providing the most cutting edge fat loss information around.

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How to Burn Calories

By Ken Wilssens

Many people who choose to go on some form of diet have no idea what they need to do to burn calories. Burning calories is the only weight to lose those unwanted pounds. There are many things that you can do to burn calories every day. Below are some of the ways that you can burn unwanted calories to make weight loss that much easier.

1. Increase Your Metabolic Rate: Metabolic rate is the rate at which your body burns up calories. If you burn off the same number of calories that you consume daily then your weight will stay the same. Therefore increasing your metabolic rate will enable you to burn off more calories than you consume daily, thus speeding up the rate at which you lose weight.

2. Build Muscle: Increasing the amount of muscle in your body will help you burn calories. For every extra pound of muscle you put on, your body uses around fifty extra calories a day. This is due the fact that muscle is metabolically active and burns more calories.

3. Move More: The more active you and the more you move around then you are sure to burn more calories than you normally do on a daily basis.

4. Eat Spicy Food: Research has shown that spicy foods, namely chilli, can raise your metabolic rate by up to 50% for up to three hours after you’ve eaten a spicy meal.

5. Aerobic Exercise: Sustained high-intensity exercise makes you burn more calories for several hours.

6. Eat little and Often: There are some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals.

For lots of information on

the Nutrisystem diet and other weight loss related topics, visit A1 Weight Loss Info at http://www.a1-weight-loss-info.com

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Top 3 Diet Tips To Restart Your Weight Loss

By Debbie Fontana

Have you reached a diet plateau that you can't break through? Are you gaining weight even though you're dieting?

Here are 3 diet tips to restart your weight loss, no matter what diet plan you use.

Diet Tip #1: Focus.

When you want to lose weight, make only one change to your weight loss program at a time. That way, you won't become overwhelmed by making too many changes at once.

The key to weight loss is calories. Everything else is a distant second.

Depending on your diet plan, focus on getting your calories or portions under control through diet only. The specific foods you eat don't matter that much, unless you have a medical problem that requires a special diet.

At this point, you just want to get your weight loss started again. That's why you focus on diet first.

Keep working on calories or portion control until it's a habit you no longer think about.

Then move on to the next thing you want to change. Again, focus on it until it becomes routine.

Whether your second goal concerns an exercise program or eating only certain types of food, just make one change at a time.

The more automated each step becomes, the more likely you are to succeed on your diet.

Diet Tip #2: Overcome Your Major Weaknesses.

Most people have only 1 or 2 major diet weaknesses. We seem to fail on our diets for the same reason every time.

You may convince yourself it'll be different this time, but it usually isn't.

To greatly increase your chance for weight loss success, I recommend you turn your 1 or 2 major weaknesses into strengths.

You can do this by indulging your weaknesses.

For example, if you like to snack at night, don't fight it.

Instead, schedule a satisfying snack or two for the evening hours. That way, you won't fail on your diet plan by snacking at night.

Or suppose you crave a certain food, like chocolate. Then put chocolate in your diet in satisfying amounts. That way, you won't go off your weight loss plan because you love chocolate.

What if your weaknesses are snacking at night AND eating chocolate?

Simple. Just schedule a chocolate snack for night.

It's an easier way to succeed with weight loss than fighting against your cravings.

Because the more you can't have something, the more you want it until you become absolutely obsessed. So if you indulge a weakness, the obsession usually evaporates and you overcome it.

But concentrate on your major weaknesses only. If you like to snack at night, don't worry about the morning if that's not a problem. Don't insist on eating only "healthy" foods if you still crave sweets.

Stay focused on what will help you the most.

That way, you'll get the maximum benefit from minimal effort.

Diet Tip #3: Have A Specific Troubleshooting Plan.

If you know you ate too much during the week, then you know why you gained weight that week.

But what if you think you're doing everything right and you still can't lose weight for two weeks or more? Do you know what to do?

Your diet provider should give you specific troubleshooting suggestions, tips on which ones to try first, and exactly what to do if none of them work.

It's not right for someone to tell you to just keep doing what you're doing. Especially when it's not working.

So if you can't figure out the problem yourself, contact your diet provider and insist they help you.

Don't blindly jump from diet to diet hoping something will work. It might seem to work for a week or two, but then you'll probably end up in the same situation.

If your diet provider won't help you, look for one who will.

Important Disclaimer: This information is presented for educational purposes only. This isn't medical advice and it's not a substitute for any advice or treatment from your physician. You should always see your doctor before starting any new diet or changing an existing one.

Copyright (c) 2007 Debbie Fontana

Want to lose weight by indulging your weaknesses? Debbie Fontana created the delicious I Love to Cheat lifestyle diet that conforms to you… your needs… your wants… your lifestyle. So stop torturing yourself with strict diet rules. For more diet tips and other weight loss information, visit http://www.ILoveToCheatDiet.com/blog

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Natural Weight Loss

By Balajiee Sampath

Here are the ways to lose weight naturally. Also at the end of the article I'll show you how to lose weight and become slim even if you are over weight and out of shape for years.

Diet: Stick with a diet that is rich with complex carbohydrates, moderate in protein, high in fiber and more importantly, low in fat. Example of complex carbohydrate will be a baked potato.

Building Muscle: Building muscle is one of the best and fast ways to shred your fat. Remember, if you build a additional pound of muscle you can burn up to 50 calories. I bet you understand now how quicker you can lose your weight if you replace 10 lbs of fat with muscle.

Walking for weight loss:

Walking is one of the natural way to lose your weight. Ideally you have to walk around one hour per day to lose weight. Also you have to walk as fast as you can to have maximum effect.

Running For Weight Loss:

Another natural way to lose weight is by running. Always Warm up before running and start slow and increase speed gradually. If you are tired give yourself some break and continue. The point is you shouldn't hurt yourself.

Tracking Food: Also if you want to lose weight naturally, you have to track each food you have. Natural Weight loss means you don't have to use any accessories or pills to lose weight.

Calories Intake:

The Calories you have should be at balanced level. If you have more, you gain weight. If you have less, your muscle mass gets affected.

And One More Thing

Lose Weight Now - I will show you how to lose weight and become slim even if you are over weight and out of shape for years. Read my FREE REPORT.

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7-Day Weight Loss Quickstart Guide

By Craig Ballantyne

Are you on a Detox diet? Everyone here in Toronto seems to be...

Just yesterday, one of my clients told me about his detox plans. For 7 days of the year, he buys a detox kit and follows the instructions to cut out all alcohol, caffeine, sugar, and refined carbohydrates - all while taking some supplements to help "detoxify" the liver and kidneys and extra fiber to help cleanse the colon.

Now I don't mind this client doing this, because he is a model client and follows a very healthy lifestyle all year round. At 40, his blood measures are very healthy, he lost a few pounds of body fat last year, and despite being in a high-stress financial job, he is a picture of great health.

Is the detox going to significantly improve his health? No, not really. 7-days of detox won't improve a healthy person's health status.

But neither will it suddenly reverse the bad health status of someone that has lived the Western Lifestyle for 40 years. In fact, I bet only 3 or 4 brave souls out of 100 unhealthy persons would actually finish a 7-day detox diet.

Quite frankly, the sugar cravings and caffeine withdrawal would cause such severe withdrawal symptoms that most people wouldn't last 72 hours. After all, caffeine is a powerful drug.

Detox diets might seem like a good idea, and might even give you piece of mind and help kick-start your weight loss program, but just realize that they are not a quick fix to your health problems. The long-term fix is dumping the Western Lifestyle, as I have said many times before.

Besides, if you think you can actually remove all the toxins in your body, you are being fooled. It can never happen. Every breath you take, every move you make, you are creating waste products in your body.

And many toxins are fat-soluble - meaning they are stored in our fat cells for months, and slowly released over time. So you'll never truly detoxify...but enough of science class, let's get onto the day-by-day fat loss guidelines.

Just remember: 7 days of the cleanest living can't reverse 51 weeks of the Western Lifestyle.

So here are your tips for the next 7 days to move towards lifelong healthy habits...towards living a healthier lifestyle. It is much better to spend all year avoiding as much crap as possible, than to try and sort it out in 7 days next year.

So I wish "Good health to you"! Here's what you should do for the next 7 days to get in better health and lose weight.

Day 1
In today's workout, choose an alternative form of cardio for this workout. For example, if you are a beginner, and you have been doing only walking for cardio, try and use the elliptical machine or stairmaster today. This is called cross-training and helps avoid overuse injuries caused by doing the same thing over and over again when you aren't prepared for it. If you are advanced, try some of the bodyweight circuits.

Day 2
Today's exercise requirement is just 30 minutes of cardio/activity. It can be traditional cardio, or again, bodyweight exercise. In addition, you need to clean out cupboards. Do NOT be afraid to throw out food - if it's garbage food, it's better in the trashbin than in your fat cells.

After you have cleaned out your pantry, prepare a healthy shopping list. Complete a 7-day food entry and review the results to help you organize your shopping list.

Day 3
Back to your regularly scheduled strength and interval workout.

Day 4
30 minutes of cardio/activity. And today, I want you to eat one new fruit and one new vegetable. If you aren't already eating grapefruit, try one today and see how it helps fill you up because it contains a lot of soluble fiber called pectin. Add a new vegetable, such as steamed asparagus or broccoli to your dinner.

Day 5
Do another strength and intervals workout today. To reward you for your hard work and diligent eating, you can have a treat/cheat meal or snack today. However, the remaining 90% of your daily nutrition must follow the Simple Weight Loss principles.

Day 6
30 minutes of cardio/activity. Check in with a member of your social support group. In addition, take some time and pick an activity you really like to do (yoga, sport, martial art, dance) and make it a regular habit on the weekend. This can be done on your own or with your social support group. You can now look forward to this "workout" all week. NOTE: It doesn't have to be done on Saturday, although is usually a free day for most.

Day 7
30 minutes of cardio/activity - and yes, walking around shopping can count towards your 30 minutes of activity. Plan, shop, & prepare for the week ahead. Make sure to include 1 new fruit and 1 new vegetable in your grocery list.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines and all over the Internet, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

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How Can You Lose Weight With Hypnosis?

By Terry Didcott

A lot of people wonder how you can lose weight with hypnosis. Well, the honest answer is that with hypnosis alone, you are unlikely to! There needs to be something more to affect the change in the body's metabolism combined with a modification in mental state. Sounds complicated? It's not really. I'll do my best to explain in everyday, layman's terms some of the processes that go on when hypnosis is used to lose weight. You will need several ingredients in the mix for that to happen. For instance, first of all, before you enter the hypnotic state, you will mentally set yourself a goal in the amount of weight you want to lose. Then the hypnotic session is commenced and used as the tool needed to prepare you to accept the verbal weight loss suggestions. These suggestions are necessary to subtly alter the way you perceive the important steps that you must take in order to lose that weight. Then you will be placed in the correct frame of mind to accept and action those steps which are necessary to lose the amount of weight needed to reach your goal.

I'll explain these several points in greater length.

First of all, you must make a goal for yourself. That goal is the amount of weight you want to lose, in pounds or kilos, whichever unit of measure you are comfortable with. Make it a realistic goal. Why? Well, if you don't, then like any unobtainable goal, you will not reach it. So with your realistic goal in mind and, for good measure, a realistic time span in which you would feel happy to attain it, you can then prepare for hypnosis.

Hypnosis in itself won't actually do anything for you except to make you relax and feel very calm. That is great if you are under a lot of stress and need to relax. There has to be more. What most people think of as purely hypnosis, is actually a combination of hypnosis and suggestion. The hypnosis enables you to relax sufficiently for you to subconsciously accept the suggestions that are given.

In a nutshell, the suggestions used are along the lines of: You will lose weight by feeling good about eating less of the bad things that make you gain weight - and more of the good things that will boost your metabolism to burn off the excess fat that want to be rid of. That's pretty much how suggestions work, in their simplest terms. There is a bit more to it than that, in the way that those suggestions are delivered by the skilled hypnotherapist. There is a more in-depth explanation of this process posted on my website, below.

Success comes from the combination of setting your goal, then using hypnosis to enable you to accept the powerful weight loss suggestions that will enable you to lose weight without any kind of formal diet.

Still sceptical? Well, you could just carry on with different diets. I suspect that as you are reading this, you are looking for an alternative to diets that may not be working for you, al least not in the long term. You could go and see a hypnotherapist and pay their fee, which is your choice, of course.

A less expensive way of trying out hypnotherapy for weight loss without diet is to use a specially recorded CD which includes instructions on how to set your weight loss goal. You then relax in a comfortable chair or sofa, or even a bed and play the CD. You listen to the hypnotherapist as he takes you through the relaxation process followed by the suggestions for you to lose weight. At the end, you are brought back to full consciousness and you can go about the rest your day as normal.

CDs like these are available online from many sources, each with their various merits. Interestingly, CDs with the attributes as I have described can be found at my website too. The choice is, of course yours. Do you believe you are worth it?

Terry Didcott DHP http://www.hypnosic.com Article Source: http://EzineArticles.com/?expert=Terry_Didcott

Easy Ways To Cut Calories With Restaurant Meals

By Lori Pirog

According to a recent Kiplinger survey the average American eats out more than 4 times a week. Preparing and eating more meals at home might be a better choice. But that may be easier said than done! The good news is that eating out needn’t add more inches to your waistline. It is possible to keep your caloric intake under control with a little advance planning.

First of all, lower calorie restaurant food is more readily available. In response to criticism for having mostly high calorie foods, most fast food chains are now offering some healthier lower calorie choices. Fortunately, many family restaurants are beginning to follow this lead.

However, low calorie choices are still limited. And you will likely have days when low cal is just not going to cut it. There are a number of tips to keep in mind when choosing other selections.

Portion size remains one of the biggest problems with most restaurant food in the United States. Many restaurant meals average a staggering 1,000 calories. And that doesn’t include appetizers or dessert!

Some restaurants offer smaller or half-size entrees. But many restaurants do not. This dilemma actually gives you a great opportunity to cut calories drastically. One of the easiest choices you might make is to share an entree with someone else.

If sharing isn’t possible, ask for a leftover food container as soon as you receive your meal. Choose to save aside and bring home one-third to one-half before you start to eat. Now the decision to not overeat is ten times easier because the extra food is not staring you in the face. And you will have a quick, delicious meal for a day or two later.

Here are more tips to keep in mind:

1. Collect restaurant menus. Or go online to review the list of choices at your favorite restaurant’s website before going out to eat. By doing this you have more time to evaluate what is available. This will make it much easier to make a better choice.

2. Consider ordering take out to eat at home. You will still have the advantage of minimal time and fuss. And you have the option to add healthy low calorie fruits and vegetables to fill up on that are so often lacking in fast food meals.

3. Don’t hesitate to ask for modifications. For example, restaurant meals are often made with heavy sauces. Ask for vegetables and main dishes to be served without sauce or sauce on the side.

4. Seek out and be aware of the restaurants that offer lower calorie options that appeal to you. Ask your friends, neighbors, and co-workers for names of restaurants you might try.

5. Avoid buffet meals. It has been well documented that the more choices we are given, the more food we’ll eat.

6. Look for main dishes that have been baked, broiled, roasted, poached, or steamed rather than fried.

7. Start your meal with a soup or salad (remember to order salad dressing on the side). Research studies reveal that people tend to eat fewer total calories for a meal when they fill up first on low calorie foods with high water content.

8. Limit yourself to one piece of bread or ask the server to not bring out the breadbasket at all. When eating in a Mexican restaurant, skip the chips.

9. Choose beverages carefully. Your best bet is to go with water, unsweetened tea or coffee, or diet soda.

If you are having a meal out to celebrate a special occasion you might allow yourself to ease up on your calorie limits (but stop short of pigging out!) Compensate for restaurant meals that exceed your calorie allowance by choosing to eat a LITTLE LESS earlier in the day.

Never go without eating at all because you may very well eat every thing in sight when you get a chance! A better idea would be to go for a walk, bike ride, dance, or whatever you find appealing to work off some of the extra calories after the meal or the next day.

Keep these tips in mind and then put them into action when eating out. You’ll find you can enjoy guilt-free meals!

Want more weight loss tips and strategies? Visit http://www.womenandweight.com How about ideas on staying motivated for weight loss? Go to http://www.weightlossmotivation.blogspot.com Let Lori Pirog, M.S., the healthy eating and lifestyle expert be your guide! http://www.bestweightlossprograms.com

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Diet Pills For Fast Weight Loss

By Mark Dailey

A lot of folks are looking for a fast way to lose weight. With summer around the corner, and with the severe health problems associated with being overweight, lots of people are looking online to find a good diet pill for fast weight loss.

Unfortunately, it is not the best idea to buy the first diet pill you can find. Both prescription and natural weight loss pills are very common online but there are a few things to look out for before spending your money on one. Here are a few tips to consider when looking for a diet pill that will be safe and effective for fast weight loss.

1. Does the diet pill have any side effects?

Most of the prescription drugs you see advertised on TV have at least some side effects. One common one is an increased heart rate because these prescription diet pills tend to make your heart work overtime, making you more active and more likely to lose weight through increased activity. This can be dangerous however and has led to heart attacks, dehydration, and other problems.

2. Does the diet pill require a prescription, or is it natural?

Herbal diet pills for fast weight loss include Hoodia Gordonii, and other herbal blends that will help you burn fat naturally, reduce food cravings, and burn excess stored fat all at the same time. Herbal diet pills are becoming more common as their totally natural ingredients leave no side effects and there is no hassle of getting a prescription.

3. Does the diet pill come with an exercise program?

Thats right, while diet pills will certainly help you lose weight faster, the best results come when you try to eat a better diet with more fruits and veggies, and get more exercise than before. Some newer diet pills like Proactol come with an online exercise program to help you track your weight loss success and this will guarantee that you reach your weight loss goals.

Mark Dailey is a nutritionist who researches, tests and reviews popular weight loss programs. If you found the above tips about diet pills for fast weight loss helpful, Visit his site to learn more about diet pills for fast weight loss at http://www.BetterWeightLoss.info/Reviews

Diet pill for fast weight loss

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Speed Up Your Weight Loss While Avoiding Harmful Diets

By Chris Robertson

Every time you turn around, there is a weight loss plan being advertised. In the supermarket checkout line there are dozens of magazines displayed. On almost every one you will see a diet plan or diet tips that are guaranteed to work!

As more people suffer with obesity and loss of energy, the concern becomes greater to lose weight. In desperation, people try every new diet that comes out. Some of these are not good for your health and can cause severe problems with continued use.

Another popular method of weight loss is taking diet pills. Sometimes a doctor will give you an appetite suppressant, but these are only meant for temporary use. Many take over-the-counter pills, but these are really only supplements and may not deliver the desired results.

Try a Natural Approach to Weight Loss

If you are dissatisfied with your body and the diets you have tried, why not try a more natural approach? You may not see instant results, but in the long run the results will be more satisfactory. You will have a better level of health and wellness, and a higher level of energy.

With all the additives, preservatives and chemicals in our food and body hygiene products, our bodies are in need of detoxing. Using a cleansing system, usually made up of herbal products, will help remove the toxins built up in your organs and fatty tissues.

Other harmful products that affect our health are cigarettes and tobacco products, sodas, coffee, environmental pollutants and prescription drugs. By detoxing the body you will eliminate these wastes and help the body function in a healthier way. This will give you more energy, better colon health, clearer skin, and help with your weight loss efforts.

Eat Healthy Foods

A good diet of healthy foods is another area that is important. Eliminate harmful foods such as white flour and sugar and refined foods. Eat meat moderately and concentrate on fresh vegetables and fruit. Instead of skipping meals and eating one big meal a day, eat five to six small meals during the day. This is easier for your body to absorb and can be used more efficiently.

It is important to keep your metabolism functioning to lose weight. Exercise is important for everyone, but not everyone wants to run for an hour, or has access to a swimming pool. Find something you like to do. If you don't like to exercise alone, join a gym and have a variety of activities to choose from. If you have a good place to walk, take a brisk walk several times a week. You may not see instant results, but you will be burning extra calories and begin to tone up.

Healthy Weight Loss

By eating less calories and eating healthier foods, you will keep your metabolism from slowing down. You can still eat enough to get full without eating fatty or sugar-laden foods. All natural and organic foods will satisfy your appetite and help you burn more calories. Taking vitamins and minerals will help avoid any deficiencies.

As you seek weight loss and natural healing, make some changes in your life. Strive to eat healthy and get more exercise. These are the keys to feeling better and living a longer and more satisfying life.

Chris Robertson is an author of Majon International, one of the worlds MOST popular internet marketing companies on the web. Learn more about weight loss.

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Diet And Losing Weight Made Simple

By Alwyn Beikoff

That dreaded four letter word again. It needn't be the big boogeyman that it is. Everyone has a diet. It's not just about losing weight. It's what and how we eat. That's it.

Problem is, you do it wrong and you get fat. (Added to by the fact that it's easier to take it easy rather than expend energy.)

So you go on a "diet". Most diets aim to cut calories. Fair enough I suppose if you don't want to burn off the excess food calories by exercising.

Unfortunately people frequently make the mistake of assuming that if you're losing weight on 1000 calories a day then you'll do twice as well on 500 calories a day. Over-zealousness like this is counter-productive to losing weight because it results in muscle loss and flabby loose skin that looks as bad as skin tight with fat.

It's true that you won't lose fat if you consume more calories than you burn. But over dieting means that by not eating enough you won't add any more muscle which burns extra calories simply to sustain itself. In fact you'll actually be losing muscle instead of losing weight from fat supplies - making fat loss even harder!

The solution is to diet right.

* Eat plenty of muscle-building foods, high in protein, complex carbohydrates and fibre. The good protein foods are chicken (not the skin), lean red meat, tuna and other fish, egg (particularly the whites) and milk.

* Make sure you eat protein with each meal because the protein slows down the digestion. This helps to avoid spikes in your blood sugar levels.

* Good carbohydrate foods include fresh fruits and vegetables, rice, potatoes and whole grain products.

* Avoid foods with a lot of calories in a small portion. It's too easy to over eat on these foods as they feed your fat cells and kill you appetite for muscle-building foods. These are fatty foods like chips, hot dogs, oils and so forth, and sugars: cakes, sweets, soft drinks and desserts. You won't be losing weight by eating a lot of this food.

* Processed foods generally contain lots of fats and sugars so avoid them as much as you can.

* Use vinegar, lemon juice or non-oil herbal dressings. If you must use oil use a cold pressed olive oil.

* Eat more, smaller meals rather than 3, 2 or even one meal a day as some people do. Four to six, small quality meals are better than 3 or fewer larger ones.

* Limit between meal snacks to fresh fruits (bear in mind they are sugars), nuts (the fats in nuts are mostly the beneficial form of fat), lettuce or bell peppers and other raw green vegetables.

* Drink plenty of good quality water. It not only helps to suppress appetite but helps to clean out the wastes from your body.

* To help cover the nutrient gaps in your diet you could take a multivitamin with minerals. The nutrients your body doesn't need will be excreted in your urine.

* To help burn fat you might also consider a couple of free form amino-acid capsules and a lipotropic fat burner with your meals. Any of these thermotropic fat burners and fat burning potions however are not even worth wasting your money on though if you aren't tending to the basics mentioned above.

They are the simple facts of diet and losing weight. It's not really rocket science. But remember that diet is not the only part of the equation. If you support your diet with the right sort of exercise you give your diet more latitude to accommodate some of the not-so-good things you like to eat. Of course, you must also deal with the mental and emotional aspects of the weight problem as well.

But as far as the diet side goes, while it can be made as complex as you like, and there are certainly many things to consider, the simple fact is, to lose weight you must consume slightly fewer calories than you expend, and how you do that is important as well.

Alwyn Beikoff (http://www.BodyMindUnlimited.com) is an educator and personal performance coach who helps people the world over to change the way they think and create the body and life they desire.

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Eat More And Still Lose Weight

By Kate Barker

Losing weight does not go hand in hand with feeling hungry all the time as some of you guys may worry about. Now I know you need to keep your stamina up (wink wink) so here are some healthy weight loss principles which will allow you to eat and lose weight – yes really! Let’s call it the eat more guide.

So eat more…………

Fruit and veg – Low in calories and fat but jam packed with lots of nutritional benefits. Use to bulk out a meal to fill you up or snack on fruit throughout the day to stop the hands delving into the biscuit tin mid morning!

Fibre – Helps the whole digestive process, plus wholegrains keep you feeling full for longer as they are a lower GI food (if you don’t know what I’m on about now just trust me on this one). Simple switches like trading in the white bread for brown or having wholegrain pasta and brown rice will have the pounds dropping off without you even feeling like you are trying.

Protein – Great if you are trying to build up muscle plus protein will keep you feeling full up for longer. So if you find you are snacking during the afternoon try adding more protein to your lunch. Add tuna, chicken or prawns to your sandwich or maybe a pasta salad and you’ll lose fat and retain more lean body mass. Some people, when dieting will end up losing muscle as opposed to fat if they are not careful, which is something I guess you lot don’t want.

Dairy – Go for the low fat varieties e.g. low fat yogurts, semi-skimmed milk, low fat cottage cheese. The result - strong bones, you’ll be thankful of that later on. Plus all that good bacteria in yoghurts will help keep you healthy.

Water – I know you are always being told to drink your 2 litres a day but that’s because it really does make a difference. It will raise your metabolism, and have your body working at its optimum. Plus thirst can often be mistaken for hunger as the trigger signals are the same for both. So keep sipping that water and you will reduce your calorie intake without even being conscious of it.

Kate Barker is the creator of Barkster For Men. She offers men a great range of grooming products from shaving and skin care to health and hair care. Visit http://www.barkster.co.uk to improve your looks now. The site also features great advice from grooming guides and weight loss information to lifestyle and relationship issues.

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Effects of Breakfast on Weight Loss

By Jennifer Murray

We've all heard it: breakfast is the most important meal of the day. But just how important is it when we're trying to be healthy and/or lose weight?

For whatever reason, skipping breakfast is a habit that a lot of us have. Whether it's because we're in a rush to get the day started, get to work or even thinking we will lose weight, skipping breakfast is not a good idea. It is harmful to our health and can actually cause weight gain. A study published in the American Journal of Clinical Nutrition showed that women who skipped breakfast for two weeks had higher "bad" LDL cholesterol levels than women who ate breakfast every day. Also, this study showed that women who ate breakfast ate fewer calories throughout the day and burnt off 100 calories more than women who did not eat breakfast. Another reason not to skip breakfast: not eating breakfast causes a drop in blood sugar, which can lead to feeling fatigued and lethargic throughout the day.

So if you want to be healthy and/or lose weight, make sure to start your day off right and eat breakfast. Here are some quick and healthy breakfast ideas:

Whole wheat toast or bagels. Try spreading peanut butter on top for added flavor.

Make waffles or whole wheat pancakes on Sunday morning and freeze any leftovers. Just pop them in the toaster to heat them up. Look in your frozen foods section to find whole grain waffles or pancakes as well.

Bake muffins early in the week and then just grab one in the morning.

Cold cereal. No, not the sugary kind. For a healthy choice, try Kashi, Wheaties, or Cheerios.

An egg white (or egg beaters) omelet made with fresh vegetables that were already cleaned and cut up.

A protein-packed smoothie.

Jennifer Murray is a Certified Lifestyle & Weight Management Specialist and Shaklee Independent Distributor. She writes on a variety of topics including healthy foods and living a healthy lifestyle. Article Source: http://EzineArticles.com/?expert=Jennifer_Murray

The Key To Weight Loss

By Craig Ballantyne

Last year I started working with 2 online clients, JM & GB, both over 350 pounds. Each needed my help badly. But it was quickly apparent which guy would succeed and which would fail.

And there was nothing I could do to help the failure.

Can you pick the success story?

JM filled out his feedback form immediately.

I had to ask GB twice to send his back.

JM started providing daily feedback on his workouts and nutrition, just as I asked. And he continued to fill in his fitday.com eating plan everyday for the last month.

The last time I heard from GB was 7 days after we started emailing...and he still had not started the workout plan yet.

It's not surprising that JM lost 7 pounds in one month, and GB, well, who knows how much more weight he gained last month? I don't hear from him anymore...

As frustrating as GB's failure was, JM's success highlights the importance of one often forgotten aspect of a successful program.

Accountability.

Research from Stanford University has shown that being accountable to a health professional increases the success rate in a fat loss program.

And I see this all the time with clients and magazine readers that contact me after reading my articles in Men's Health and Women's Health magazines. I encourage people to keep me up to date on the progress. And who succeeds? The people I hear from on a consistent basis.

The people I don't hear from? Well, they come back a couple months later and tell me how they fell off the wagon, stopped working out, started eating poorly, etc. Why does this happen? Because they are not accountable to anyone. They set their standards too low.

So I know that if I don't hear form u, then most oftentimes you are in fat loss trouble.

Now in a perfect world, we'd all have an expert trainer to report to in person. If you can't do that, you can at least get strength and interval workouts done and report back to me. Heck, you can even do what the good folks at this website have done and start posting your workouts for me to review.

And then there is the next best thing. Get a workout partner, or group of friends and have them hold you accountable - commit to them that you will train and eat according to your goals.

Why not take time each week get togethers to connect with a family member or friend that has the same goals...and you can be accountable to each other.

You don't have to go it alone,

CB

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://www.TurbulenceTraining.com

Article Source: http://EzineArticles.com/?expert=Craig_Ballantyne

Weight Loss Tips At Work

By Ben May

Weight Loss Tips

One of the problems that you have trying to lose weight is your schedule. One of the hardest places to continue healthy eating is at work.

Don't worry though, I'm about to give you some helpful tips to navigate this minefield. It won't be easy but you can do it.

One of the things that you must do is get to know the places to grab some food or a drink around where you work. You've gotta do this so that you can make the most informed choice.

Let's be real for a minute, you are not going to eat rice and celery sticks all day every day. So you need to come up with a workable solution.

Scout out the shops around your workplace so you can be organized about this. It's important that you know what you're going to eat today so you don't get tempted.

A lot of news agents and convenience stores are actually pretty good for this. I find that a small yogurt, a carton of milk, sesame seeds or apricot bar work for me.

An important part of this plan is that you should eat every two to three hours. This will avoid big meals.

Find the things that you think are reasonably healthy that you can eat and organize your time. It's important just to use your common sense.

If you are in doubt find someone else who you work with or work around who is also trying to lose weight.

Real World Tips for the average person on Weight Loss.

Come and check out my blog with Weight Loss Tips: http://tips-for-weight-loss.blogspot.com/

Article Source: http://EzineArticles.com/?expert=Ben_May

Control Weight With Diet And Nutrition

By Sven Ullmann

Workout is essential to losing and maintaining excess calories that would otherwise be stored as unsightly fat. Your body weight is determined by the amount of calories you consume and burn each day. Regular workout also helps in the prevention of several diseases and actually improves your physical and mental health.

Many studies have shown that even the inactive people can enjoy the major health benefits of physical activity with at least 30 minutes performed each day. This doesn't have to mean hitting the gym everyday. It can be as simple as mowing the year or taking a nightly stroll after dinner with your mate. In fact everything you do burns calories including things you must do such as sleeping, breathing, and even digesting food.

The key to maximizing your weight loss and health benefits is to balance the calories you consume with the amount of calories you burn. It is simple, if you eat more calories then you consume then it will lead to weight gain and visa versa. If you are trying to maintain the current weight you are at then you want to eat the same amount of calories that your body consumes.

Maintaining a healthy diet and exercise program can do far more than lower your weight. It can also lower the risk of high blood pressure, heart disease, osteoporosis, diabetes, and many different kinds of cancer. There are plenty of websites which offer the most recent findings regarding nutrition and disease prevention, and offers expert guidance on the most effective way to live healthier.

There are millions of people who have realized the importance of a healthy diet but aren't willing to change their bad unhealthy habits. In fact recent reports have shown that the Congressional General Accounting Office has found that only 23 percent of Americans get their daily recommended servings of fruit and only 41 percent get their daily recommended servings or vegetables.

Those who change their daily dietary habits can lose significant amounts of weight regardless of age. Online you can find many websites that address the concerns you may encounter when trying out different strategies for achieving true weight loss in a healthy way.

The healthiest way to successfully lose weight is to decrease calorie and fat intake and increase fat burning in the way of physical activity. If you find that diet and exercise aren't enough then you can consult your physician so they can recommend a weight loss supplement that is suitable and safe for you. There are endless amounts weight loss products all of which aren't approved nor disapproved by the FDA so choose wisely.

Article provided by Sven Ullmann, who runs Weight Loss and Diet Plans - a site dedicated to healthy weight loss. You'll find loads of interesting readings there.

Article Source: http://EzineArticles.com/?expert=Sven_Ullmann

Stretch Yourself Thin - Not Spread

By Bryan Miller

What if You could burn fat by stretching? Would you take a measly ten minutes out of your day to improve your flexibility? Who couldn't spare that? If it were simple to relieve yourself from joint pain AND lose weight, would you deny such a little price?

Weight loss and joint pain relief are closely related. It is estimated that the body’s joints feel three times the pressure of each pound of excess weight on the body. If you're ten pounds overweight, your joints are feeling thirty pounds; not just ten. It adds up to someone thirty pounds overweight.

What if it only took 7 minutes a day to improve your appearance and the health of your joints? The majority of people who are overweight don't realize that their joint health is as bad as it is. Most people with joint problems don’t realize that they risk gaining weight.

The body was designed to work. Yes, that’s a vague statement, but it's true. It is a perfect machine, it reacts perfectly to everything it comes in contact with. Getting sick is a perfect reaction to something foreign in the body. Likewise, gaining weight is a perfect reaction to the body not being as productive as it was perfectly designed to be.

If the joints in a body were to work with optimum efficiency, the body could do what it was designed to do a little easier: burn more fat for more energy.

Many people experience relief from back and joint pain when they are introduced to some sort of stretching regimen. With less joint pain, people can move more. With more motion, people can burn more calories, and ultimately, or should I say ideally, more fat.

To sum it all up. Weight loss can be achieved through stretching because of the body's natural ability to react to optimum performance. The joints in the body are the center of each motion the human body has to react to its surroundings. If these are in peak condition, the body is more efficient in its many jobs; in this case: fat loss, and ultimately, greater health for a longer, fuller, and more confident life.

Go to http://www.goal-setting.us for great information on weight loss, self improvement, and motivation. You can reach your optimum success level with the tool that every person has: desire.

Article Source: http://EzineArticles.com/?expert=Bryan_Miller

Amazing 4-Step Fat Loss Workout That Melts Weight Away!

By Jeff Smith

My wife and I are due to hit 40 this year, and although we have always been conscious of our weight, it's just not as easy to keep it off as it used to, so we decided to get serious about a fat loss workout system.

Now we are different, my wife enjoys running and likes the social aspect of yoga and other fat loss workout systems where there is a group involved.

Me, well I prefer to focus on diet and also enjoy running and exercise, but I'm not a big fan of groups or classes - so it was obvious right from the beginning, we're going to follow different systems.

My weight loss workout consisted of the following:

1. Replace my normal high calorie lunch with fat burning foods including vegetables with less carbohydrates.

2. Jog at least 30-minutes, 3-times each week in addition to 3 15-minute weight workout sessions at a local health club.

3. Cut down on late night snacks - I have a habit of eating before bedtime.

4. Try the slow burn method of working out to burn fat even when I'm not working out.

My wife's fat loss workout plan looked like this:

1. Run 6km 4-times each week

2. Drink at least 4 more glasses of water each day

3. Cut down on the late night snacking

4. Attend a monthly yoga and meditation class - recently introduced by a neighbor, my wife is now a yoga and meditation maniac.

SO - WHAT WERE OUR RESULTS?

Drumroll please, after just 2-months of following the regime listed above, I had lost 15lbs and my wife had lost close to the same (though she had a much lower body fat percentage to begin with).

Not only did this fat loss workout plan burn more fat, it finally did away with my middle "spare tire" and I gained energy I hadn't counted on getting back.

Try creating your own fat burning workout and see what it can do for you.

How to crank up your metabolism and turn your body into a food-incinerating, fat-melting human blast furnace! Easy metabolism-boosting techniques revealed! Find out exactly how here: http://www.yogasuccess.com/blog/

Article Source: http://EzineArticles.com/?expert=Jeff_Smith

The Weight Loss Cure

By Lambert Klein

Because obesity has become a pandemic in our society, more and more people are looking for ways to lose weight. Whether they join weight loss clubs; engage in diets drinks or choose the variety of weight loss regimens available; the problem still exists.

Whether or not you have seen Mr. Trudeau's infomercial about this weight loss book, along with the other books he has written; you have to seriously wonder if this book is, in fact, the answer. While his notion that pharmaceutical companies prescribe medications for conditions which can be treated by other methods is not a new concept, he has nonetheless revealed many home remedies and as well as holistic treatments which have been very successful, and which have been used for thousands of years.

This weight loss cure book is no exception. What he is basically describing in this book is a way to lose weight without depending on fad diets, pills, or other forms of weight loss treatments. Evidenced by his weight loss, Mr. Trudeau has been an outspoken advocate against traditional medications which pharmaceutical companies have been promoting, and others of his ilk have followed suit.

In an effort to prove this cure works, he utilized the protocols, and in six weeks lost 45 pounds. He also revealed in his infomercial that no exercise was needed; his energy level increased; and his eating habits drastically changed. Moreover, once you have completed the protocol outlined in the book, you will never feel hungry and your metabolism will increase, thereby allowing for more fat to be burned. If you have had the opportunity to see Mr. Trudeau in his infomercials, you will notice the dramatic change in his weight as well as take note of his youthful appearance.

If you have tried to lose weight and failed, you should read this book. Ensure you check with your doctor before trying any weight loss diet wherein you lose weight as rapidly as Mr. Trudeau claims. However, it is worth the price. It is also important to note that he has also tried other weight loss programs without success. He would lose the weight and gain it back.

The weight loss cure book may be just the answer you are looking for and may also provide answers to questions which traditional types of weight loss diets have failed to provide.

You can find out more about the Weight Loss Cure Book here. http://www.1thinkhealthy.com/weightloss-cures-book.html Lambert Klein is the owner of Think Healthy Supplements.

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