Two Types Of Exercises For Weight Loss and To Get Healthy

If you've ever been on a diet before, then you'd understand that although being probably the most important part of the equation, without combining it with exercises for weight loss, the chances of success are much slimmer, excuse the pun. Humor aside, maintaining a healthy weight is important for good health as almost everyone understands the negatives associated with being overweight such as higher blood pressure plus increased chances for a heart attack, and the potential to develop Type 2 diabetes. There is also the subtle effect on your joints that long term obesity will lead to chronic aches you wish you never had. Sometimes though, the reasons for losing weight is simply to look and feel great while walking along the beach in your favorite swimming gear. Whatever the reason, getting and staying fit is good for you.

In the following paragraphs, we'll discuss a few exercises for weight loss that are effective that don't take up a lot of time, with some being fun to boot!

Incorporate Some Weight Training

By building up your muscle mass, you effectively will burn more calories because muscles need more energy to sustain their development. It might sound counter-intuitive since muscles are much denser than fat so at first you'll feel like you're gaining weight but eventually, the muscles will require more nutrients and your metabolism will speed up to match this demand. The added benefit is even while you're not working out, the body will be have a higher metabolic resting rate which helps in your weight loss. Women are averse at first to weight training because of the fear of overdeveloping their muscles but after some education, realize the chances of that happening is highly unlikely due to the naturally lower presence of testosterone in women.

High Intensity Training

Stationary bikes, elliptical trainers, and stair climbers all help to develop cardiovascular strength but the duration of time it takes to perform these exercises for weight loss are sometimes a bit longer than tolerable, especially for busy executives on the go. By participating in activities such as kickboxing, one can have the benefit of strength training combined with an amazing cardio workout, in a short period of time. This type of exercise also has the side benefit of relieving stress because of the exertion necessary to hit the punching bag properly.

As one can see, mixing strength/weight training with high intensity is the best way to lose weight quickly, especially if paired with a healthy diet. Try it out today and have fun while you're at it.

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8 Easy Ways To Lose Calories Fast

1) Add spice to your meals: Besides making your food tastier and more flavourful, chili and spices like black pepper and cinnamon can actually help you to lose weight by burning off any extra calories intake into your body. Thus, for your next meal, do try to add some chili or spice to it.

2) Avoid white food: Most of the "white" foods, like flour, potato products, rice, white breads, milk and cheese products, are to be avoided as they are likely to make you gain weight. However, some "white" foods like fish and cauliflowers are acceptable.

3) Eat your meals slowly: Your stomach will take some time to signal to your brain that it is digesting food, thus, it usually takes at least 20 minutes before you start to feel full during a meal. This means that a person who eats quickly will tend to overeat. Therefore, it is better if you chew each mouthful more times and take your time to enjoy your meal, so that you can reduce calories intake.

4) Eat fruits: Fruits like apples, strawberries and bananas, which are high in fibre, should be taken regularly, especially before meals. This is because fibre can help you feel full for longer periods of time and also reduces the amount of fats absorbed into your body. Eating fruits before your main meal also makes you feel full so that your will not overindulge during your meal!

5) Drink more water: You may not be aware of this, but each 12 ounce can of soda gives you 140 to 170 calories. Even non-caloric drinks, like your coffee, apple juice and milk also adds to your calories intake. Thus, ditch the sodas and other drinks that have calories, sugar or artificial sweeteners and switch to water instead. You can adjust to this idea gradually by adding liquid or powdered flavour enhancer to your water bottle. Also, try to take at least half the weight of your body in ounces of water. For example, if you weigh 300 pounds, drink 150 ounces of water everyday. This will help the kick start the process to lose calories fast.

6) Sleep more: According to research by Columbia University, lack of sleep makes us feel more hungry as our hunger hormone will be at a higher level than the hormone which makes us feel full. Thus, rest and have adequate sleep to reduce calories intake today.

7) Build muscles: Undeniably, muscles help our body to burn off calories. To enhance muscle growth, you can eat the right type of food, like protein and vitamins. Having a protein rich meal and chocolate milk after your workout will be a good and fast way of building muscles.

8) Ditch the sauces: Basically, the sauces and gravies that we add to our food can add a surprisingly high amount of calories to our meals. For instance, instead of adding barbecue sauce on your chicken, try sprinkling salt and pepper and throw it on the grill. By reducing or simplifying, we can better taste our food and cut down on calories intake too.

With the 8 ways of losing calories fast mentioned in this article, you can now achieve your ideal weight and a healthier body with minimal time and effort!

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Top 4 Ways Men Can Lose Weight Without Starving

Ladies losing weight is a common song that every woman sings! Men are now becoming similarly cautious about their weight. Today, one of the top killer diseases in men is obesity, which is caused by excessive amounts of fat in the body, such that it affects mobility and productivity of the person. Most women envy how some men eat just about anything, without growing fat but in reality, their body is slowly deteriorating in regards to their health. So if you have been trying to lose a couple of pounds, here are some ideas you could use to reach your goal.

· Keep way from the dairies!

It must be hard for you to even think about it, but it is for your own good! Dairy products have high amounts of fat that you clearly have enough of. Milk, cheese, butter, ghee etc. should all be supplemented with grains such as beans, which are high in protein. Stick to eating proteins in place of starch, but keep the portions light.

· Make a food-schedule

This is the most important step to losing weight; knowing what to eat. Make a list of what you eat and when you eat it. This information might seem unnecessary but it greatly contributes to making permanent changes. It will help you understand the relationship between your body's needs and your food patterns, which if followed carefully would to successful long term weight loss.

· Healthy snacks!

You can eat up to five snacks a day, as long as they are healthy. A snack could be a fruit, a salad, some veggies or fresh juice. The key is to keep your metabolic rate active at all times and with a high metabolic rate, that means your body is using up the excess body fat.

· Exercise!

This is a must. Exercising might be hard in the beginning, but you will come to love it and adapt to it in your everyday lifestyle. Your body will be sour and you feel like almost giving up after the first few days. This is only a stage and as long as you maintain your routine, there will soon be visible results. For men, the problem area is usually the upper body because they store fat on the tummy area and chest. After losing a lot of weight, men who were obese will have excess sagging skin, which can be uncomfortable. Therefore, cosmetic procedures such as male breast reduction can be done to reduce the amount of fat and skin on the area.

We provide the best info about liposuction plastic surgery and male breast reduction in India. For further details please visit the provided links.

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How To Lose 10 Pounds In A Week With No Side Effects

Wondering how to lose 10 pounds in a week so that you can fit that gorgeous dress for the upcoming wedding? Many a times an upcoming occasion like a prom, a wedding or even an important office party where you need to look your best can send women in a phase of panic attacks! You want to wear the perfect dress that makes you look gorgeous but you have gained a little weight since you bought it. So what can you do? Of course, you can head out and enjoy shopping for a new dress that fits the bill. 

Or you can try simple tips to lose 10 pounds in a week and fit that gorgeous dress. While the former option might seem easier, the latter is going to make you feel better as well as look better on that special day. Losing weight is the best way to attract “good” attention in a crowd and it really is not as difficult as you would imagine. All it requires to lose 10 pounds in 1 week is determination, discipline and the perfect plan! This is because trying to lose 10 pounds in 1 week can have bad side effects if not done the right way. Your skin can look haggard, your hair can look limp and your face can look like it aged within a week if you follow some silly crash diet.

How to lose 10 pounds in a week – a few lifestyle changes

The first thing to understand here is that losing so much weight so fast is not a healthy method. Do not try and lose 10 pounds in 1 week until and unless you absolutely must. There are healthier ways to lose weight, with a balanced diet and regular exercise and those tend to keep the weight off for longer because you tend to shed the weight more naturally. However, sometimes you have no prior warnings and must lose 10 pounds in a week without having an option. So this is what you have to do to lose 10 pounds in a week with no side effects.

To lose 10 pounds in a week, you will have to reduce or completely stop your carbohydrate intake. Carbohydrates have the maximum calories and while having a balanced meal with some carbs everyday is a healthy habit, to lose 10 pounds in a week you will have to lose the habit. Instead stick to lean meats, vegetables and fruits.

What most experts don’t tell you about how to lose 10 pounds in a week is that getting sufficient rest is an integral part of your weight loss process. Since you are trying to push your body in to losing more weight that it normally would, you need between 8 to 10 hours of sleep. The more rested you feel, the faster your weight loss process.

When you wake up in the morning, drink 2 glasses of chilled water and get out for a brisk 15 minute walk. You don’t want to overdo the exercise because you don’t want to be too tired. All you want to do is jump start your metabolism first thing in the morning. Avoid coffee as it causes bloating and water retention. Have green tea and natural juices if your body needs something more substantial.

Sip chilled water throughout the day for the whole week. Cold water makes you burn calories faster! The body needs to use up calories in order to warm up the water before using it up. So go ahead and drink as cold water as you can tolerate.

How to lose 10 pounds in 1 week – a few diet changes

If really want to lose 10 pounds in 1 week, you have to eat 6 or more smaller meals. There really is no other way to keep your metabolism revved up throughout the day. Choose a medium sized plate and aim to fill that up every 4 hours and eat it all up.  While you can stick to the rule of 3 full meals and 3 snacks, it is better to choose only natural foods. Anything processed is not going to help you lose 10 pounds in a week.

For your meals, fill half your plate with steamed veggies tossed in extra virgin olive oil and sprinkled with fresh herbs. A quarter of the plate must be some form of lean protein. This can either be a piece of grilled fish or grilled chicken or even beans and legumes. Beans and legumes are wonderful because not only are they an excellent source of protein but they also are contain a lot of fiber which is excellent for you to lose 10 pounds in a week. The last quarter of your plate should be fresh fruit.

For snacking, choose to have yogurt, nuts, vegetables like carrots and cucumbers or fruits like apples and pears. Stay away from chips and dips of any kind. Even diet chips are not going to help you lose 10 pounds in a week.

If you really want to lose 10 pounds in 1 week, forget about your 1 hour of cardio workout. All you need is 20 to 40 minutes of intense workout with bursts of resistance training. So do a light running or jogging for 15 minutes and then 15 reps of weight training. Repeat the process. You’ll find your body has tired much more and the sudden fluctuation in exercises will increase your metabolism

If you are looking for ways on how to lose 10 pounds in a week for kids, the process can be slightly tougher. Children need a more balanced diet at all times for optimum growth. It is a better idea to cut out all junk food from the diet and ensure your kids play a sport every day.

Losing 10 pounds in a week is by no way a healthy method to lose weight. But sometimes it becomes necessary to lose that much weight so fats and these methods ensure you can lose the weight in a safe manner. And now that you know how to lose 10 pounds in a week without any side effects, go ahead and try it out.

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5 Steps for Effective Weight Loss

Losing weight is more than just shedding the pounds. You need to keep it off afterwards. This means you need to make changes to your lifestyle. Here are five steps you need to take for an effective weight loss.

Burn More Calories than You Consume

The only way to lose weight is by burning more calories than you eat. You need to work out how many calories your body needs throughout the day and how much you eat from your meals. This requires some calculations and tracking but is worth it to see the weight loss. Once you lose weight, you can increase your calories slightly so you burn about the same as you eat.

Eat a Nutritional and Balanced Diet

No-carbohydrate diets aren't good for you. Your body needs carbohydrates, protein, fibre and even fat to survive. However, you need to focus on the carbohydrates that offer nutritional value. Simple carbohydrates, such as those from cakes, biscuits and most bread, breakdown in the body quickly and cause blood sugar levels to spike. Complex carbohydrates break down slowly and release energy over a period of time, offering more nutritional value.

Plan Your Meals Ahead

Planning ahead for an effective weight loss avoids giving into the takeaways and high-fat foods. At the start of the week, plan what you will eat and make sure you have everything you need. Planning your dinner and making it something simple to make is important as this is when you're more likely to give in for something quick after a long day at work.

Make Sure You Get All the Nutrients You Need

Your body needs certain nutrients, such as iron, the different vitamins and calcium. These not only help to create a healthy body but they reduce the hunger pangs and boost the metabolism. Focus on foods that are full of the nutrients you need, especially dairy products (in moderation), fruits, vegetables and lean meat, poultry and fish.

It's More Than Just Dieting

You can't just diet to lose weight. You need to do some exercise. This increases the amount of calories you burn, will encourage fat loss and tone the body. Build your exercise up to if you're not used to it so you don't injure yourself!

Effective weight loss is more than just dieting. You need to make it easy to add into your day and start making changes to your lifestyle.

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Healthy Foods to Lose Weight - Some Examples to Follow

Diet and nutrition plays a critical role when it comes to weight loss but many people are not aware of this fact. It is not easy to lose weight and that is why you need to pay some attention on the type of food you eat. Physical exercise alone cannot help you to lose weight but it must be accompanied with a healthy diet.

This article will highlight some examples of healthy foods to lose weight. There are some foods that can actually help you lose a lot of pounds within a very short period of time. It is always advisable to have a good breakfast if you want to boost your chances of losing weight. The following are good healthy foods that can help you lose weight.

1. Balanced Diet Shake

This is a good nutritional drink for breakfast that contains vitamins, natural minerals and some complex carbohydrates. The diet shake should include 10 grams of soy and if possible 5 grams of dietary fiber for every serving. A balanced diet shake provides 180 calories per serving.

2. Toasted Plain Bagel with Natural Jam

This is a good meal for lunch because it is a good source of energy and can help you save up to 360 calories. Cream cheese has a lot of fat and that is why natural jam should be used in this case. You can use a toasted frozen bagel is if you do not have a fresh one.

3. Scrambled Whites with Greens

This meal provides 255 calories and has very low cholesterol levels. Fat-free pam is used to scramble white eggs that are normally blended with a cup of mushroom and a cup of spinach. This meal is very rich in dietary protein. Normal scrambled eggs have a lot of fat and this is actually the best alternative because one can save up to 100 milligrams of cholesterol.

4. Spaghetti Squash

This is almost similar to the usual spaghetti but has some dietary toppings and sauces. This type of spaghetti is very rich in fluids, vitamin B, Vitamin fiber, potassium and carbohydrates. Spaghetti squash is a low-calorie meal that helps you save up to 200 calories. It is important to be light on the sauces when you are you are preparing spaghetti squash. Those who may want to resupply their body muscles after workouts can combine spaghetti squash with traditional pasta.

5. Frozen Fruits

Fruits should always be part of your diet if you want to lose weight. Fruits are very nutritious, satisfying and refreshing. They are rich in iron, Vitamin C, Vitamin A and nutritious fiber. Fruits have low calorie levels and are known to have important antioxidants. You can eat fruits as a dessert and the fact that they are sweet means that they can alert you when you are eating excessively. Examples of healthy fruits that you can include in your diet include mango, dried papaya, bananas, blueberries and frozen grapes.

6. Potato Pasta

This meal is free from gluten and wheat and is known for its high fiber and complex carbohydrate. Organic potatoes are used to prepare healthy potato pasta because they contain important nutrients such as iron, calcium and Vitamin C. Potato pasta has low cholesterol level and that is why it is good when it comes to weight loss.

Others

There are many healthy foods to lose weight and those that have been highlighted in this article can really help you in your efforts to lose weight. Other healthy foods include chocolate dreams cookies, mashed potatoes, pure-lentil bean pasta, low-fat soy crisps and tossed salad.

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Smart Eating And Weight Loss

The pounds have piled up; the pants are getting too tight. It is high time to start losing off the extra weight. Planning right from the beginning makes it easier to succeed in your weight loss plans.
Keep track of what you eat and the type of exercise you do every single day. Write everything down in your journal. This gets things organized and you will be better motivated to continue on.

Cooking your own meals let you have total control over what to put into your body. No more extra oily, salty or sweet food from cafes and restaurants to tempt you and make you stray from your diet. Get some good cookbooks promoting healthy weight loss recipes, some basic cookware and you are well on your way to healthy cooking. You might be pleasantly surprised at the results.

When shopping for groceries, be sure to check the calories count and list of ingredients listed on the food packages. Do not be misled by advertisements such as natural, sugar-free and non-fried. Look at the fine prints. Every little bit counts towards your weight loss goals.

Eat smaller portions at each meal. Invest in smaller size plates to make sure you are not tempted to eat more. Less food on a bigger plate might give you the impression that you are not eating enough and end up taking more food. Just make sure you are having well-balanced meals, even though smaller portions.

The occasional deviation from your diet is no big deal. Being too strict might lead to stress and this is not good for your weight loss plans. You might get so frustrated and just give up. Stress can also lead to binge eating.

Sticking to the same old food day in and day out can be boring and uninspiring. Try healthy food from around the world right at home. Some of them can be easy to cook in your home kitchen.

Eating your main meals in front of the TV, work table or computer screen is a typical bad habit among some of us. It is difficult to be eating healthily this way and besides it is bad for your digestion. If you must be munching on some food while working, munch on carrot sticks instead.

Poor food choices, unhealthy snacks and too much fast and processed food not only lead to an expanding waistline but also clogged arteries. Taking control of the way you eat can lead to positive weight loss and a healthy body.

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Healthy Foods for Weight Loss

It's funny. When I talk to people about switching their diet for weight loss, most fall into one of two camps. The first group tends to think about taste and refers to the dietary switch with analogies like eating shoe leather and hay. The other group mostly focuses on portion size and feels as though they will need a microscope and tweezers to eat their meal. So, what are some good, healthy foods for weight loss that are filling and taste good?

As someone who enjoys southern cooking as much as a Kardashian likes making money just for having their picture taken, switching over to healthy, fulfilling foods that work with my palate has been a gradual process. But, to my surprise, there was a plethora of foods out there that I like. Before, I was just so busy working through the crust on my fried pork chops that I didn't take the time to expand my dietary horizons.

Foods like spinach, almonds, most fruit, red beans, sweet potatoes, salmon, tuna. Some of these I liked, but mostly ignored. Others, I just didn't want to try. Now, I like them all. And, I think most people would too, if they were combined in a great recipe. If you cook, there are tons of great recipes out there using healthy foods that taste fantastic! Just let your mouse click away on the web. Research a list of healthy foods and then look for recipes that have variations of those foods and a calorie count. Then, cook and enjoy.

You may be happy to know that even lean meats, cooked properly, are perfectly acceptable in many weight loss programs. So, don't fret so much about finding and enjoying healthy foods and losing weight. If this die hard southern fried meat eater can find plenty of appealing options, I feel certain anyone can.

I still have a resistance to broccoli and some peas, but that's OK. There are plenty of healthy foods I enjoy that fit my nutritional and dietary requirements for health and weight loss. I never thought I would ever eat, much less like, spinach. Now, I love it! I have it for a salad base as well as cooked and mixed with other things for a wonderful addition to any meal. Amazing what you can do with the right spices. Don't be afraid to experiment.

The list of foods that are both healthy and suitable for a weight loss program is longer than you might suspect. So, do a little research and don't be afraid to put something new on your fork. Be happy!

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Diet Weight Loss And Healthy

Are you that person who is in search of a way to shed off that weight? Are you that kinds of person who is suffering from self-esteem issues or do you feel that your value is diminutive because your weight is excessively much in comparison to that of your friends? A solution is in the closet I am about to unveil for you! You do not have to suffer any more. Enough is enough!

Being physically fit is admirable and something to even brag about. Nevertheless, this is not free. For you to enjoy the benefits, you need to incur some cost in terms of commitment and sacrifice. You may be wondering what secret people are using to sustain their sleek and admirable shape. It is not by default or by miracle! Let me take you to this new world of a good feeling. Diet weight loss and healthy living is not a fairytale. Here are some of the things, which you need to watch out if you want to have that adorable figure.

Change your mind-set - Attitude is the ultimate power that governs our ability and success. How you view things is how they happen, how you view your self is how other people will view you. This means that you should start conducting yourself with that high self-esteem and believe that you have a self worth. Believe and record in your mind that it is possible to change from your current position. As a result, you will be able to concentrate all your energy to a healthy living and in losing that extra weight.

Watch what you eat - Diet weight loss and healthy living is not about skipping meals every now and then. It is about taking caution to what you eat and ensuring you do not miss a single meal. Always strive towards taking low cholesterol food. This will ensure that fat uptake and accumulation in your body minimized. If you are not aware of what food is of low cholesterol, you can visit a health nutritionist near you who will advise you accordingly. Also, ensure that you take water more often and increase vegetable intake in your meals.

Doing some exercises - A good diet plan coupled with an exercise regime will always produce desired results. By adopting this lifestyle, it will help you to shed off any extra fats and at the same time maintain a good health condition. There are different types of exercises, which you can do at home, or at the gym. You have to choose the best workouts, which will suit your motive.

Share your weight loss plan - As it goes that a problem shared is a problem half solved, it is advisable to share enthusiastically your goals with those who love you. E.g. Your family or a close friend. They will help you to achieve your weight loss goals and at the same tine encourage you in your endeavors.

These are just the basics there is more to a sustainable diet weight loss and healthy. You need to equip yourself with the right arsenal for a successful weight loss and healthy lifestyle.

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Weight Loss Can Be As Healthy As You Want It To Be

 

Is fast weight loss a healthy way to go?

Truthfully, if this is the question you have been contemplating, then you are already way ahead of most people interested in losing weight today. The truth of the matter is that the majority of people looking to drop those unwanted pound do not have this question on their minds. So, that's a very good start.

The problem is that most folks want the results, but don't care about what they have to do to get there. In order to reach your goal and to stay healthy, you must consider not only a shift in your diet but also adding some new fitness activities to your weekly schedule.

Now that your mind is set on healthy and fast weight loss, it's time to move forward.

• Now that you are on board and you have a positive out look on this, we are going to look at several things regarding your life and how you live it.

• It's very important that you see the big picture in focus and never lose sight of your final goals. This will be key in determining whether or not you are able to attain a healthy and quick route to losing the weight you desire.

Change is never easy, especially when it comes to healthy fast weight loss.

• It can all come down to your ability to keep your discipline and stay headstrong. You'd be surprised at how many different areas of your life you have great discipline in, but controlling your weight is a can be a challenge as we all know. I am here to tell you, that not only is losing weight totally possible and is done by people all over the world, but it can be done by you!

Changes to your diet that will help with your healthy and quick weight loss:

• In order to lose weight quickly, you start with your diet. Begin with giving your body the nutrients that it's needs and the energy it desires to burn fat.

• Since you will be increasing the amount to exercise each week, it's vitally important to feed the body exactly what it needs. Otherwise, your goal towards a healthy and quick weight loss can a much harder battle than it needs to be.

A change in what you eat on a daily basis is the best way to towards healthy weigh loss and fast weight loss.

• The three main meals that you eat each day should include a carbohydrate, a fruit or vegetables, and a protein.

• Whole grains are also very important to your diet and can they be added to your daily routine along with items that contain carbohydrates.

• Being able to keep your cholesterol level under control is something to always keep in mind. Therefore it's important to eat such foods as nuts, eggs and fish. Oh, don't forget olive oil in your diet.

There's a whole ocean of options when it come to great selections of the "right" foods for healthy fast weight loss.

• Be sure to include fish in your new diet. These ocean dwelling beings not only are a very good source of protein, and also contains the all important Omega-3.

• We hear a lot about eating more Omega-3 fatty acids these days. It seems like every week a new study comes out that highlights another health benefit to eating this "good fat," which is found in fatty fish that swim in cold water.

• Salmon is easily the most familiar of the five top fish for Omega-3s Every supermarket will sell fresh salmon. The best salmon to eat with Omega-3s would be the King Salmon, also called Chinook salmon, which are wild-caught from California to Alaska. Interestingly enough, canned salmon is also high in this good fat and can be used in sandwiches to make a great lunch.

Here are some easy to follow ideas when planning meals throughout the day for healthy and fast weight loss.

• Start your day with a bowl of oatmeal, include with that, chopped up fruit. Protein is also necessary so that you don't have a constant craving throughout the day.

• Some examples of breakfast lean protein are:

- Eggs or egg whites

- Cottage cheese

- Natural peanut butter

- Greek yogurt

- Low-fat protein power, add to oatmeal and whole grain pancake mix

What you have read here today can put you on the path to healthy and fast weight loss.

It's very important to research what plan would work best for you. Thank you for spending the time to read this article. Remember that you can do anything that you set your mind to. Good luck on your path to healthy weight loss and fast weight loss.

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5 Steps for Effective Weight Loss

Losing weight is more than just shedding the pounds. You need to keep it off afterwards. This means you need to make changes to your lifestyle. Here are five steps you need to take for an effective weight loss.

Burn More Calories than You Consume

The only way to lose weight is by burning more calories than you eat. You need to work out how many calories your body needs throughout the day and how much you eat from your meals. This requires some calculations and tracking but is worth it to see the weight loss. Once you lose weight, you can increase your calories slightly so you burn about the same as you eat.

Eat a Nutritional and Balanced Diet

No-carbohydrate diets aren't good for you. Your body needs carbohydrates, protein, fibre and even fat to survive. However, you need to focus on the carbohydrates that offer nutritional value. Simple carbohydrates, such as those from cakes, biscuits and most bread, breakdown in the body quickly and cause blood sugar levels to spike. Complex carbohydrates break down slowly and release energy over a period of time, offering more nutritional value.

Plan Your Meals Ahead

Planning ahead for an effective weight loss avoids giving into the takeaways and high-fat foods. At the start of the week, plan what you will eat and make sure you have everything you need. Planning your dinner and making it something simple to make is important as this is when you're more likely to give in for something quick after a long day at work.

Make Sure You Get All the Nutrients You Need

Your body needs certain nutrients, such as iron, the different vitamins and calcium. These not only help to create a healthy body but they reduce the hunger pangs and boost the metabolism. Focus on foods that are full of the nutrients you need, especially dairy products (in moderation), fruits, vegetables and lean meat, poultry and fish.

It's More Than Just Dieting

You can't just diet to lose weight. You need to do some exercise. This increases the amount of calories you burn, will encourage fat loss and tone the body. Build your exercise up to if you're not used to it so you don't injure yourself!

Effective weight loss is more than just dieting. You need to make it easy to add into your day and start making changes to your lifestyle.

Read More

Eating a big breakfast could speed weight loss

People who consumed their largest, most caloric meal at breakfast were able to lose more weight than those who ate their largest meal later in the day, Nature World News reported.

In a study published in the journal Obesity, researchers studied 93 obese women assigned to one of two 12-week diet plans. The first eating plan required the women to consume 700 calories at breakfast, 500 at lunch and 200 at dinner. The second plan reversed that order, requiring the women to eat 200 calories at breakfast, 500 at lunch and 700 at dinner.

The types of foods in the 700 calorie meal were the same whether consumed at breakfast or dinner and included foods such as cake and cookies.

Overall, the women who consumed their largest meal at breakfast lost 17.8 pounds and 3 inches off their waistline, while the group that consumed their largest meal at dinner lost only 7.3 pounds on average and 1.4 inches off their waistlines.

Furthermore, women who ate large breakfasts had lower levels of the hunger-controlling hormone ghrelin, indicating that eating breakfast earlier helped them to feel more full and be less likely to snack later in the day.

Additionally, the women in the large breakfast group displayed significantly lower levels of insulin, glucose and triglycerides.  These factors can help lower the risk for obesity-related health issues like cardiovascular disease, diabetes, hypertension and high cholesterol.

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7 Easy Steps to Weight Loss

It's officially ridiculous: Every time we crash in front of our TVs after a long, hard day's work, we're bombarded by countless infomercials revealing the newest line of fat-burning, abdominal crunching, body-sculpting, miracle-working machines. Even those Suzanne Somers or Richard Simmons diet plans make us want to shoot ourselves for snacking on popcorn.

Well, we have news for all of you out there: Don't diet, and don't rush off to buy the next gimmick. Here's the real secret to losing weight: Just eat less.

Weight loss is about sensibility

Sensibility is your new mantra. After all, doing everything sensibly in your life is the key to living well. You don't need to feel trapped behind the prison of your own body anymore. All you need to do is control your portion sizes by eating less and eating sensibly.

You think that's easier said than done? Well, like all things in life, eating less is a learned experience and takes some practice and patience. Our problem nowadays is that we're too lazy to turn this practice into a perfectly balanced meal plan.

"The problem for most people is that they maintain certain habits that make eating less quite difficult," says Pat Booth, assistant director of the Nutrition Services Department at the University of California San Francisco Medical Center.

Old habits are hard to break, however, tomorrow you'll be looking back at the "old" you and feeling good about the "new" you that's yet to come. Get our point? It also has a lot to do with your self-image. You must first change mentally in order to change physically.

Getting started on your easy steps

Anyone who has ever tried dieting knows the immediate feeling of deprivation that accompanies most weight loss plans. The result for most of us is that we can't stick to it.

Instead of drastically cutting your diet, try gradually accustoming yourself to eating less. Take smaller portions. Leave a little on the plate. In time, you'll find you need less food to feel satiated.

As you practice putting less on your plate, consider these seven steps to eating less (the following list is taken from Mr. Paul Wolf, health correspondent, and we highly recommend it):

Mini-meal is the operative word

Ideally, every time you eat, your plate should have some protein, a little fat and a little fibrous bulk to ensure that you feel full and satisfied. This takes some planning. It ultimately means losing the "mindlessly munching on pretzels" habit.

"Even if you eat fruit as a snack, healthy as it is, you won't feel completely satisfied because it doesn't have any protein and fat," Booth says.

An apple followed by, say, some plain yogurt, will do more for satiety than two apples. A baked potato, which has 100 calories, contributes more to satisfaction than 20 potato chips, which, at 114 calories, adds up quickly. Top that spud with a quarter-cup of low-fat cottage cheese (100 calories), and you have a filling, healthy snack for 200 calories.

Don't deprive yourself

You don't want to feel deprived or hungry; drastically cutting calories will only slow down your metabolism by driving your system into famine mode.

Don't count calories; just eyeball your portions. Let's say you hope to reduce your daily caloric intake from about 2,500 to 2,000. Focus on reducing your portion sizes by about 20 percent.

Within a matter of a couple of weeks, you will be adjusted to the new serving sizes and they will seem normal.

Eat delicious and well

Every diet regimen should permit the occasional treat and nice meal out. Eat delicious food, but eat it in smaller portions.

Obviously, cream sauces and fudge brownies at every meal will thwart your weight loss goals. Learn to enjoy ordinary food as well as extraordinary delicacies.

Eat your calories, don't drink them

A can of Dr. Pepper soda contains 150 calories. Three of these a day is an extra 450 calories. If you add commercial beverages, juices and sugary lattes to your diet, you practically need a calculator to tally the calories that don't do a thing when it comes to fulfilling your appetite.

Stick to water and tea and get your calories from more filling and satisfying foods.

Exercise is the perfect partner

Your diet will be all the more successful if you combine it with regular exercise.

Approach your exercise and diet plan with a focus on how you look and feel, not how much you weigh. In other words, think in inches lost, not pounds. Remember that muscle weighs more than fat.

Make meals last

Yes, two Balance protein bars have only 360 calories and also contain vitamins, minerals, fiber, protein, fat, and carbohydrates. But you can down these suckers in a matter of seconds. Where's the chewing satisfaction? A couple of nutrition bars are not a meal or even a mini-meal for that matter.

The satiety centers of the brain may not get the message right away that you've had enough. Eat slowly, chew carefully and don't put more food in your mouth when you haven't dealt completely with the last bite.

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How To Lose 4 Pounds in One Month ?

From tying your shoes to performing sun salutations, the first step to tackling a new skill is often watching a pro do it first. Turns out, the same is also true for shedding pounds.  

Watching someone who looks like you model healthy eating and exercise behaviors could help you make the same smart choices, finds new research published in The Journal of Diabetes Science and Technology. Researchers recruited eight women to watch videos of similar-looking, computer-generated models exhibit actions needed for weight loss, like portion control, shopping for low-calorie foods, exercise, and controlling mindless snacking. After four weeks, participants said watching the models had influenced their behavior—to the tune of an average four-pound weight loss.  

Observation is always a useful learning tool. But when your role model actually looks like you, it’s easier to imagine that it is you—which reinforces your own positive behavior. “Women could see a model who resembled them, which proved powerful for behavior change,” says lead study author Melissa Napolitano, PhD, associate professor at the departments of prevention and community health and exercise science at George Washington University. 

And that’s something you can make work to your advantage not just through video, but also in real life, Napolitano says. Here’s how:

Watch your friends. Go ahead, take a lesson from your pal with the Michelle-Obama arms. Go grocery shopping and cook a meal together, or join her for a workout. By picturing yourself as eventually becoming as fit as her, you’ll pay close attention to the choices she makes, and adopt more of them for yourself.  

Use your imagination. If you’re the first one in your family or group of friends who’s trying to get lose weight, being your own best role model could be just as effective as watching someone else. “Imagine yourself performing a healthy behavior, and you’ll be more likely to do it—like walking through the supermarket and filling your cart with lower-calorie foods,” Napolitano says. 

Track your progress. By giving yourself positive feedback, you can actually encourage your own healthy behaviors as effectively as watching a model, says Napolitano. As you work to lose weight, “take a photo of yourself every Sunday. Seeing how your body changes over time can be a powerful reinforcer in itself,” she says. 

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4 Healthy Tips to Lose Weight Fast

Easy ways to cut calories and lose weight fast.

To lose weight, you need to cut calories. To lose weight fast, you need to cut more calories. For every 3,500 calories you cut, you lose 1 pound. (So minus 500 calories a day equals a loss of one pound a week).

How low can you go? Generally, not lower than 1,200 calories per day, say weight-loss experts, including Jean Harvey-Berino, Ph.D., chair of the University of Vermont’s Nutrition & Food Sciences Department and co-author of The EatingWell Diet. But for a quick fix, you could shave off a few more—going absolutely no lower than 800 calories—for up to three days (no longer), Harvey-Berino told nutritionist and EatingWell advisor Rachel Johnson, Ph.D., R.D. Harvey-Berino also suggests creating rules that add structure—essentially creating your own diet plan.

At a loss for where to start creating your diet plan? Here are some of my personal tricks for slimming down in a hurry.

A 5-ounce glass of wine or light beer generally packs about 100 calories. Consumed every day for one year, 100 extra calories adds up to a 10-pound weight gain.

Trick 2. Cut Your Carb Servings in Half

Don’t get me wrong: I’m not saying that everyone should follow a low-carb, high-protein Atkins-like diet—or the currently trendy Dukan Diet. What I’m suggesting is to eat half of the bread, or the rice or the pasta, you’d normally have, plus extra veggies on the side to fill you up! (Choosing whole grains, which generally contain more fiber, will also help you feel fuller for longer.) To lose the extra weight I gained while pregnant with each of my boys, I started having one slice of bakery bread spread with peanut butter instead of two for breakfast.

Trick 3. Have a Salad Every Day for Lunch
I’m talking a big salad with loads of fiber-rich vegetables, topped with a little lean protein: chicken, salmon or baked tofu. Research suggests that both fiber and protein are particularly satisfying.

Trick 4. Eat Every 3 or 4 Hours
When you’re cutting calories, it’s important to spread them out so that you don’t get too hungry. I find that having a meal or snack every few hours keeps my hunger in check. Keep in mind, though: the more frequently you eat, the lower in calories your snack should be. Good choices: an apple and a few almonds or some raw veggies with a few tablespoons of hummus.

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How to lose weight in 2 weeks?

Weight loss tip 1: Decide how much weight you need to lose - Most people start their weight loss journey by claiming to be xyz kilos overweight. This isn't a healthy way to project or aim for weight loss. Calculate your desired weight against your height by using reliable methods like the BMI, and set a healthy weight loss target. This is often half the battle won.

Weight loss tip 2: Time management - This is quite often overlooked. Decide which part of your day will be dedicated to exercise, when in the week you will stock up on groceries, and when you will do the cooking - all within your current work and home life routine. If you don't do this now, your days will be rushed and unplanned, and you won't be able to sustain your weight loss efforts.

Weight loss tip 3: Stock your kitchen - Keep your house well-stocked with fruits, vegetables, healthy meats, grains, cereals, spices, and flavourers. Follow our tricks to healthy cooking, cooking vegetables for the week, and low-fat cooking posts to understand how best you can stock your kitchen with healthy and delicious ingredients. All of this will go into helping the next step - cooking healthy meals at home.

Weight loss tip 4: Eat healthy homecooked meals - Whether it's you who's cooking, a family member, or house help, ensure that every one practises healthy cooking methods, and ingredients. Ask any person who's lost weight the healthy way, and you will always hear about how healthy homecooked meals were a big reason behind it. Use less oil, low salt, fresh produce, and you'll start seeing results in no time.

Weight loss tip 5 : Start a cardio + weights workout - A healthy weight loss programme is incomplete without a good exercise routine, and weight training mixed with cardio is the best way to lose weight. Of course, variations and forms exist, but any workout that stresses on muscle tone and increased heart rate will always help you lose weight and keep it off. You can either start a home workout today, or rely on gyms for fitness training.

Weight loss tip 6: Alter your snacking habits . Set those French fries aside, skip that aerated drink, and ban those unhealthy deep fried samosas. Explore the healthy snack world and you will find several appetisers, party snacks, movie snacks and meal accompaniments that'll satisfy every craving of yours.

Weight loss tip 7: Have at least one active hobby - It isn't sufficient to rely on just 30 to 60 minutes of physical activity per day. Moving from bed to office chair, and back to bed, isn't a healthy way to live. Buy a motion sensor gaming console that lets you enjoy social games with friends and family, plan weekend trips, clean your house once a week, dance, play sports, the list is endless. Get out of the coffee shop and dining table rut, and you'll have fun along with the healthy weight loss

Weight loss tip 9: Drink plenty of water - You've known that your body relies heavily on water for all important bodily functions, and yet you skimp on drinking adequate quantities of water every day. Well, it's time to stop that. Check out some exciting ways to make water interesting and you'll be packing it away in no time. Do not forget to carry a water bottle to your workout, and take a few sips after every 2-3 minutes of exercise.

Weight loss tip 10: Plan healthy vacations - Why go all the way with healthy weight loss, when one tiny vacation will just come along and topple it all? Healthy vacations aren't impossible. Take a look at how you can eat smart on a holiday, and then at bodyweight workouts that you can carry with you wherever you go, to understand how to holiday right. Above all, remember that these are lifelong habits that'll help you stay fit forever and not short term weight loss quickfixes

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8 Tips for Healthy Weight Loss

We often hear that diet and exercise are the two key ingredients for healthy weight loss. But I always found this quite unhelpful as it is incredibly vague. Over the years, I have struggled to maintain a healthy weight and I believe that I am finally in a place where I feel healthiest! So here are some tips for weight loss or weight management that work for me:

1. Healthy carbs. Try and reduce your carbs to a daily minimum. Carbs from wheat settle into the organs, which is what causes that muffin-top belly in the lower abdomen. Thus, you want to promote healthy carbs such as whole grains, cereals and oats. Although carbs come with negative connotations, they are necessary for energy production and helping you feel full and sustained throughout the day. 

2. Dairy Alternatives. A common misconception is that we only find calcium in dairy. Calcium can be found in soy milk and almond milk; even yogurt can be incredibly nutritious if you find brands that are lower in fats and sugars! Calcium is also found in many vegetables such as kale, broccoli and celery, as well as most nuts. If you drink milk, try switching to soy milk or almond; you will significantly reduce the amount of fat intake in a week. At first, the taste may be a little unusual, so maybe try chocolate soy or vanilla almond milk first. My issue, personally, is cheese. I cannot give up cheese! But cheese has so much fat that if you reduce your cheese intake, that will significantly help cut the fat as well.

3. Reduce meat consumption. Within the first two months of giving up eating meat, I lost eight lbs. I still eat fish because of the high nutritional value, but sea foods should be limited as they are high in cholesterol. If you are not already vegetarian try and reduce the amount of meat in a week to maybe once or twice a week. Protein can be found in many other foods we eat on a daily basis such as beans, quinoa, nuts, eggs, dairy (though not in excess), and if you're trying out veganism, then tofu perhaps.

4. Cleanse. If it comes in a box, it's probably not good for you! So many preservatives from foods sit in the body as toxins which accumulate waste. A lot of weight we hold onto comes from this waste. So in this case, if you do not already do it, I would suggest a cleanse. MYO offers a wonderful Detox program with many helpful tips. Basically, in a cleanse you will be eating vegan, and you will be on a natural food diet. Your yoga practice should also include twists, lunges and Virasana (hero pose). Stretching out the thighs and hips will help open up the muscles that coat the organs, leading to a smoother cleanse.

5. Eat more vegetables. I love raw vegetables, but in Ayurveda, it is highly suggested to blanch vegetables first. The reason is that because vegetables are so high in nutrients, it takes the body a lot of time and energy to break them down and extract everything. But if they are softened, this process becomes easier for the body.

6. Stay hydrated. The general rule is 8-10 cups of water a day. The benefits of water are endless! It helps process the waste out of the body which aids weight loss and promotes healthier, hydrated looking skin. However, we get a lot of water from fruits and vegetables as well. So keep in mind that certain foods are very hydrating for the body while others are not, for example dried fruit or alcohol. Additionally, adding a slice of lemon or a teaspoon of apple cider vinegar to your water (preferable warm water) will greatly increase your digestive fire. As such, drinking cold water will slow down your digestive fire which, unfortunately, leads to weight gain.

7. Exercise. This is the hardest part, I know. I would suggest getting involved in diverse activities because if you work the same muscles repeatedly, you will remain in a place of maintenance without making any further progress. So change it up! Lunges are the most painful, yet, the most effective for the inner thigh! Try starting in a low lunge, keeping the back knee bent, keeping the pelvis/hip alignment straight (you don't want to be shifting to one side), try and bring that back knee up by pushing through the heel. Once the knee lifts ever so slightly, hold that for at least five deep breaths. Then move onto the other side. Just make sure that the knee isn't anything less than a 90 degree angle. This will ensure the protection of the knee.

low sit-ups! Lay on your back, knees bent, soles of feet on the floor, place your palms on your thighs, and only elevate your body so much that your hands do not surpass your knees (repeat this in sets). Another suggestion is side sit-ups. Laying in the same position, keeping the arms extended and palms together. Elevate and twist the body only so much so that the back of your right fingers or palm come to the exterior of your left knee. Then lower back down and repeat for the right side, alternating sides with each sit up.

8. Dedication and consistency.  All of this sounds wonderful, but it will only prove effective if you dedicate yourself to a consistent practice! This will take a lot of dedication and hard work, but this only means that the benefit will be so much sweeter! It should also be taken into consideration that just because the scale isn't dropping, it does not mean you're not getting healthier! Keep in mind that muscle is heavier than fat, emphasize the changes of the body rather than the changes of your scale. So just because you're not seeing the results right away does not mean that changes are not happening. Give your body a chance, and be patient!

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What it Takes to Lose Weight

What does it take to lose weight?

To lose weight, you have to eat fewer calories than your body uses. Calories are the amount of energy in the food you eat. Some foods have more calories than others. For example, foods that are high in fat and sugar are also high in calories. If you eat more calories than your body uses, the extra calories will be stored as body excess fat.

A pound of fat is about 3,500 calories. To lose 1 pound of fat in a week, you have to eat 3,500 fewer calories (that is 500 fewer calories a day), or you have to "burn off" an extra 3,500 calories. You can burn off calories by exercising or just by being more active. (Talk to your family doctor before you begin any type of exercise program. Your doctor can help you determine what kind of exercise program is right for you.)

The best way to lose weight and keep it off is to eat fewer calories and be active. If you cut 250 calories from your diet each day and exercise enough to burn off 250 calories, that adds up to 500 fewer calories in one day. If you do this for 7 days, you can lose 1 pound of fat in a week.

Many experts believe you should not try to lose more than 2 pounds per week. Losing more than 2 pounds in a week usually means that you are losing water weight and lean muscle mass instead of losing excess fat. If you do this, you will have less energy, and you will most likely gain the weight back.

How often should I eat?

Most people can eat 3 regular meals and 1 snack every day. The 3 meals should be about the same size and should be low in fat. Try to eat 1 to 2 cups of fruits and vegetables, 2 to 3 ounces of whole grains and 1 to 2 ounces of meat (or a meat alternative) at most meals.

Some people benefit more if they eat 5 to 6 smaller meals throughout the day, about 2 to 3 hours apart. For example, their first meal of the day might be a cup of low-fat or nonfat yogurt and a banana. Three hours later they might eat a simple deli sandwich with whole-grain bread and fat-free mayonnaise.

Eat breakfast and don't skip meals. While skipping meals may help you lose weight in the beginning, it fails in the long run. Skipping meals may make you feel too hungry later in the day, causing you to overeat at your next meal.

After about a month of eating a normal breakfast, lunch and a light dinner, your body will adjust.

What is so bad about high-fat foods?

Foods high in fat are usually high in calories, which could lead to unwanted weight gain. Consuming too much saturated and trans fats may increase LDL cholesterol ("bad" cholesterol) level, and increase your risk of heart disease. The USDA suggests that you eat no more than 20 grams of saturated fat, and that you limit the amount of trans fat to as close to 0 grams as possible. Click here for more information on reading nutrition labels.

It is important to remember that some fats can be beneficial to your overall health. "Good" fat, such as polyunsaturated and monounsaturated fats are found in fish, nuts, and low- or nonfat dairy products.

What are empty calories?

Some foods are referred to as "empty calories" because they add lots of calories to your diet without providing much nutritional benefit. An example is sugar-sweetened drinks, such as fruit juice, fruit drinks, regular soft drinks, sports drinks, energy drinks, sweetened or flavored milk and sweetened iced tea. These drinks can add lots of sugar and calories to your diet.

But staying hydrated is important for good health. To reduce the calories and sugar in your diet, substitute water, zero-calorie flavored water, non-fat or reduced-fat milk, unsweetened tea or diet soda for sweetened drinks. Talk with your family doctor or a dietitian if you have questions about your diet or healthy eating for your family.

Can I trust nutrition information I get from newspapers and magazines?

Nutrition tips and diet information from different sources often conflict with each other. You should always check with your doctor first. Also, keep in mind the following advice:

There is no "magic bullet" when it comes to nutrition. There isn't one single diet that works for every person. You need to find an eating plan that works for you.

Good nutrition doesn't come in a vitamin supplement. Only take a vitamin with your doctor's recommendation, as your body benefits the most when you eat healthy foods.

Eating all different kinds of foods is best for your body, so learn to try new foods.

Fad diets offer short-term changes, but good health comes from long-term effort and commitment.

Stories from people who have used a diet program or product, especially in commercials and infomercials, are advertisements. These people are usually paid to endorse what the ad is selling. Remember, regained weight or other problems that develop after someone has completed the diet program are never talked about in those ads.

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