Wednesday, October 31, 2012

5 Ways to Lose Weight Naturally

You badly want the dress that you saw in your favorite shop, but it is too small for you. The best way out of this problem is weight loss. I have good news for you. It is not as difficult as you think. You can slim down quickly with the right kind of program.
They say there is no gain without pain, so you must make a few sacrifices to achieve the right weight. If you want to lose weight, you must be ready to change your lifestyle - you should start to eat healthy and exercise. Here are some of the methods which you can use to lose weight naturally.
1. Regular eating - There is a misconception that skipping meals will lead to weight loss. This actually leads your body to build up fat, as the body needs energy to function effectively. When you skip meals, you starve yourself and the next time you will eat, your body will store the fat, so that it will be able to utilize it when you will starve yourself again. Skipping meals slows down the metabolism of the body thus causes the building up of the extra fats.
2. Regular exercise - The body needs a bit of physical activity to burn up the fats that may have accumulated over the time. You can go to the gym to exercise and burn calories. If you are too busy and can't devote some time to visit the gym, you can ditch your car occasionally. Walk two blocks to your office or to the supermarket, instead of taking the car. This will help you to move a little more. Moreover, you will save a few bucks on gas as well. You can also decide to use the stairs in your office instead of always taking the elevator. Your body will surely appreciate this treatment.
3. Sleep - Your body needs a little time to recuperate and this will not happen when you bury your head in office work at the middle of the night or stay up late partying. Give your body approximately 8 hours to recover from the stress suffered during the day.
4. Eat healthy - Eat foods that are low in calories. This is one of the most effective ways to lose weight naturally. Foods such as fruits and vegetables are low in calories and they will help you in fighting against diseases and infections, so you will become healthier. If you are on a mission to lose weight you have to avoid taking junk food as it will add excess pounds to your body.
5. Eat smaller portions - You might take in the right types of food, but still do it wrong. For successful weight loss you must also reduce the amount of food that you take in. To eat smaller portions you can use a smaller plate. This will help you to reduce your total calorie intake and make weight loss easier and quicker.
In conclusion, discipline is the key to successful weight loss. When you make the decision to change your lifestyle, you must discipline yourself to follow the new rules strictly. That way, you will not have problems with your weight ever again.

Monday, October 22, 2012

A Simple Way to Really Lose Belly Fat

Like thousands of other women (and men) who are constantly looking for new ways to get rid of belly fat, I have tried different diets, exercise plans and diet aids. Although I have found that most weight loss methods are based on reducing calorie intake while burning more calories, I have always fallen short of my final goals. This failure comes when my determination and will power fail!
I have always had a sweet tooth and have found it more than a little difficult to pass up a desert. At times, my cravings for chocolate have made me more irritable than anyone else around me was willing to put up with. Unfortunately, I also have a wide family history of diabetes and have slowly been creeping up the charts on my own sugar readings for years.
I would like to say that I realized that my health was more important than my desire to eat sweets or that I finally hit rock bottom with my weight loss attempts. The truth is, I don't know why I have managed to accomplish so much more this time than all the times before but I have been without sugar for months. Maybe it is the fact that a shift in hormones finally went in my favor! Whatever the reason, the results have been amazing so far.
In addition to not eating sugar, I have also reduced the amount of potatoes I eat. I really haven't wanted them like normal so this was an unconscious effort on my part. I am one of those women who purchases clothes two sizes too small so that I am inspired to get into them by losing enough weight. This usually results in my having a lot of clothes in my closet with the tags still hanging on them. But all that changed yesterday.
I was going to a special event that I have been looking forward to for months. I wanted to wear something new and I new that, although I haven't stepped on the scale since I gave up sweets, there is definitely some belly missing. I chose a short wool skirt and jacket (tags still intact), put them on, and wore them to the event!
When I measured my waist a few weeks ago, I had lost two inches from my waist. I don't know how much I have now lost and I am not sure that I will check for a while. I am having too much fun gauging my accomplishments by trying on new clothes.
I know that many so-called professionals and success story authors tell you to weigh a lot in order to keep up with achievements and to address failures. My boyfriend has just lost about twenty pounds and he weighs twice a day. However, for me, not stressing over the details has made this attempt a much easier one.
I have always heard that belly fat was associated with sugar and now I believe it whole-heartedly. I am starting back on my exercise plan in order to help me firm up and I intend to keep ignoring sweets. I am starting to feel better physically and mentally and I can't believe how easy it has been.
For those times when I do want something a little sweet but don't want to indulge, I use sugar-free popsicles, unsweetened fruit cups, individual boxes of raisins or yogurt, with or without fruit and granola added. It's hard to believe weight loss could be so easy.

Sunday, October 14, 2012

Are You Sabotaging Your Weight Loss Program?

Sometimes we are our own worst enemy, and when it comes to weight loss, this sentiment rings true for many. We have good intentions but the outcome is not always what we'd hoped. Below are a few tips to help you avoid the traps that can keep you from achieving your weight loss goals.
Eat, eat, and eat 
Going on a diet doesn't mean you should stop eating. In fact, if you skip meals or don't eat enough, your body will go into 'survival mode' and your metabolism will slow and hang on to your fat reserves. Essentially, you will be producing the opposite effect that you intended with your weight loss program. So be sure to eat and eat often. The trick is to watch your total amount of calories consumed throughout the day.

Drink, drink, and drink 
You need plenty of fluids to keep you hydrated. Water is best. A hydrated body is a fat-burning body. Drink at least 64 ounces a day.

Kisses but not sugar 
Enjoy all the sugar, that is, kisses that you want. In fact kissing can burn as much as 60 to 70 calories per hour. But you should limit your sugar intake. Sugar and sweets are essentially empty calories and can keep you from burning unwanted fat. When your body gets excess sugar, it burns the sugar as calories instead of your fat.

Respect for protein 
Protein is important to a healthy diet. Diet fads that reduce protein intake as an attempt to reduce fat intake do you no justice. You need protein in your diet to feed your muscles. Muscles help you burn more calories. A lack of protein in your diet can also increase sugar cravings and we have already discussed above the ill effects of sugar in your diet.

Embrace the weights 
Diet alone cannot produce and maintain good weight loss results. But don't rely purely on cardiovascular training. Indeed, walking and running are great exercise but try to incorporate some weight-bearing training into your exercise program. You don't have to lift like a body builder. Light hand weights or even push-ups, dips, and squats using your own body weight will get the job done. The important thing to remember is that weight training will increase your muscle make-up, which will increase your metabolism.

Sunday, October 7, 2012

Obstacles to Weight-Loss Success (Part I)

Every diet I've ever tried, I've failed at miserably. I start off great - pumped, prepared, and eager to lose. But it doesn't take long for me to derail from the plan and begin cheating. Are you like me? Chances are you've experienced this at some point in your life.
I used to get so angry with myself for not following through; I couldn't understand why my great intentions always ended with defeat. Many experts say that people stuff their feelings with food. But I didn't realize what that feeling was until just recently when I watched my son struggle the same way. It's amazing how clearly we can identify other people's issues (rather than our own). But if I learned something - who cares?
My Biggest Obstacle
What was that feeling that I was stuffing? Be honest - tell me if this describes your attempts to lose weight, or change a habit, or follow a difficult plan. I felt sorry for myself! Yup, it's true. Looking back over my life, my 20/20 after-the-fact vision clearly reveals that I succumb to a pity party every time I have to control my eating.
I'd find myself arguing with, well, myself while I was out shopping:
Strong Self: "Don't buy that treat!"
Weak Self: "Why can't I just have this one?"
Strong Self: "Don't do it!"
Weak Self: "I promise. It'll just be this one." [Note: It's never just the one. That one instigates so much trouble - a downward spiral.]
Strong Self: "What is wrong with you? You do this every time."
Weak Self: "Everyone else gets to eat what they want. Why can't I?" [Really?]
Strong Self: "First, EVERYONE else isn't eating what they want. Second, grow up!"
Weak Self: "My life is so hard right now. I lost my job. I'm discouraged. I just want this treat - there's nothing wrong with that!"
And so it goes.
I got to thinking about why having that one treat became so important. My best guess (and many therapists would probably agree), that I felt so comforted by my mom when I was little and I don't have that now. For some reason pampering myself with treats seems to give me that invisible hug that I crave so much.
Being able to indulge myself takes the sting out of being a grown-up. That other self? That whiny voice sneaks up when I least expect it? The best way to deal with that voice is to PLAN for that voice. Here are some strategies that work for me:
Keep a record: Most people have a smart phone, and if you don't, you probably still have access to paper. I keep a running tally in my smart phone's notepad every time I start to have that annoying conversation with myself. If I give in, I jot it down. Inevitably, whatever I craved so badly and couldn't live without gives me acid reflux, a stomachache, or some other negative side effect. I note that as well. What I've just done is loaded up with ammunition for the next time I whine at myself. I can remind myself how this "treat" impacted the way I feel.
Have a backup: I keep a high-protein bar in my purse and one in my car. I can have that instead - or if I'm still in the store, I can promise myself a compromise if I leave empty handed. This has gotten me out of many close calls.
Dodge and weave: What? I trick myself sometimes - hey, we get desperate! I tell myself that I can rethink this decision after I've completed my shopping. If I'm tempted while driving, I tell myself I can rethink that treat at the next exit - then the next exit, etc.
Distract yourself: I have many ways to distract myself. I phone or text a friend (not while driving), check my social media, I also carry my e-reader everywhere. I no longer worry about standing in line next to the candy display; I'm usually reading my Kindle in the check out. I get so engrossed in what I'm reading that I forget about that craving (until the next time). If I'm driving, I listen to music or instructional mp3s.
And if none of these strategies works, I try one last ditch effort to stop myself:
Face it head on: This is brutal, but necessary to succeed. I ask myself why I am voluntarily, willfully trying to sabotage my own efforts. I remind myself of my goal, of why I want to achieve that goal, and ask myself if that treat is worth giving up on that goal.
And finally, there is always that time that none of this works and I give in to my whining. When this happens, the best thing to do is to love yourself and recommit to your goal. Start fresh the next day.

Monday, October 1, 2012

Yo-Yo Dieting Won't Help You Accomplish Anything

Do you find yourself quickly losing weight when you try out a new diet plan, only to find that you gain the weight back just as quickly? Do you change diets as often as some people change their bed sheets? Yo-yo dieting is detrimental not just to your dieting goals but also to your health!
A constantly fluctuating diet and body weight can actually be damaging to your health and your metabolism. It is completely normal for dieters to lose weight quickly at first, and then level out and lose weight steadily but slowly. Exercise can create the same effect - as your sore muscles fade, so will rapid weight loss.
The body is not designed to continually shed excess pounds. When you allow your body to lose weight slowly and steadily, your body learns to adjust to the new healthier weight. This allows your body to lose fat while gaining muscle mass, which is what will ultimately help you look good in that bikini. You must condition your body to become healthier, while also conditioning yourself to make healthy eating a habit and not just a fleeting fad.
Find a diet and exercise plan that works for you, and is designed for your body type and lifestyle. If it works in the beginning, then stick with it. If you feel healthy and happy on that plan, then continue with the plan even when you see slower results. Consistency and steady weight loss is the key to reaching your goals.
Sticking to a weight loss plan can also help you avoid the temptation to give up or "cheat." Continue to stock your pantry with healthy foods that are allowed on your plan, and your body will start to enjoy those foods as your health increases. Skip the junk food aisles altogether at the grocery store, and eat at home more often. Pack your lunch and take it with you to work, soon you'll have little or no desire to run through a fast food drive-through for a quick dose of saturated fat and calories.
Another technique to reduce your consumption of unhealthy foods is to keep a journal of everything that you eat. Write down your goals, and reflect on them daily. Keep track of how close you are to your goal every single day. Find a support group where you can talk to others who are in the same situation that you are in, and allow them to encourage and support you.
One of the biggest secrets to weight loss and getting healthier is to not keep it a secret. Tell your family and friends your weight loss goals, and ask them to help hold you accountable to those goals. Simply letting your friends know that you want to lose ten pounds can create enough friendly pressure to prevent you from breaking your diet. After all, no one wants to explain why they are no longer eating healthy when their friends are constantly watching and encouraging them.
It takes just a little effort to stay on track towards your dieting goals. As you develop a longer and leaner body, you are also developing discipline and strength. Challenge yourself to kick the habit of yo-yo dieting, and you will be happier and healthier in the long run.

Tuesday, September 25, 2012

Don't Cheat Your Metabolism!

You can't cheat your metabolism if you really want to lose weight. No amount of cayenne pepper and lemon juice will speed up your metabolism, if you aren't taking care of your metabolism correctly.
First of all, do not starve yourself. Deprivation and hunger will not force your metabolism to work harder; it will simply cause your metabolism to stop working altogether. Your body needs routine and regularity, and six to eight small meals a day is the best way to provide that. Do not binge one minute and starve yourself the next.
Keep your body well-maintained and healthy by eating six to eight small and well-balanced meals per day. If this seems like a lot of food, then your meals are too large! Slow down a bit, and eat smaller portions more often. Your body will learn to burn fat and calories for energy, allowing your metabolism to balance out and do its job.
Metabolic rates are very important to understand when trying to lose weight. It is your metabolism that allows your body to convert the foods that you eat into energy. This energy is what allows you to continue with your day, be active, and feel less fatigue. However, this energy is also being used by your body when you are resting to help you breathe, circulate blood, and generate cells throughout your body.
Metabolic rate is the amount of calories that your body consumes in order to accomplish these tasks. Different factors determine how fast your metabolic rate works, including body type and size, and age. Younger people burn more calories than older people in general, as do men compared to women.
Larger people will burn more calories, at a faster rate, but they will also require more calories to stay sustained. This includes both those who are larger as a result of excess body fat, and those who are larger because they have large amounts of muscle.
Movement and exercise increase your metabolic rate, and allow your body to burn more calories. This is the reason that professional athletes need to consume what may seem like an excessive amount of calories when they are in training. The more you exercise the more calories your body will require to stay healthy. If you consume too few calories, you will have little energy and feel very fatigued.
It is extremely important to balance out your metabolism if you want to lose weight. You must burn more calories than you consume in order to lose weight, or consume the same amount of calories that you burn through physical activity if you are trying to maintain your weight. Starvation diets will reverse this process, forcing your body to work harder to burn fewer calories. If you do not consume enough calories to sustain your body, then your body will start to store calories for future use. This is neither healthy nor beneficial to your body in any way.
Do your body a favor, and reduce your calories to a healthy level, while increasing your activity level. You will look better and feel better, and your body will function as it was designed.

Wednesday, September 19, 2012

How To Lose Belly Fat - 3 (Anti-Captain-Obvious) Ways To Easily Melt Away Fat!

Looking to learn how to lose belly fat without the typical "captain obvious" methods you hear so much about (such as just eat better and do some exercising)? Continue reading to learn 3 easy and highly effective techniques I practiced to help flatten my stomach and lose a lot of weight... quickly and naturally...
Have quality protein with every meal.
Please take note of the word QUALITY. Quality protein means lean meats (such as chicken breast and turkey breast), nuts, dairy (such as Greek yogurt), beans, and healthy protein shakes.
When you eat quality protein with EVERY MEAL, you will get fuller quicker, your digestive system will work efficiently, you'll improve your metabolism, and this will all help shrink that stomach in no time!
70/30 fitness.
Quickly, what's the first thing that comes to your mind when I say the word "exercise". Was it some type of cardio routine? If so, don't worry, this is very common. Most people when getting in shape, spend WAY too much time doing cardio to "try" and lose belly fat and lose weight. Now don't get me wrong here, doing cardio is fine, but doing it in excess is not going to be effective for getting amazing results.
What I recommend you do instead is to approach fitness with a 70/30 mix. 70% muscle building activities and 30% cardio activities. In other words, the bulk of your time should be spent building lean muscle. When you build muscle, your body becomes an AUTOMATIC FAT BURNING MACHINE! This is because in order for your body to build and maintain muscle tissue, it MUST burn fat... even while you are resting!
Drink the "miracle drink" 3 times a day.
There is a mixture drink I have everyday that has done some pretty amazing things with my body. I've lost body fat, lost weight, increased my energy levels, improved my internal health, and so much more. This drink is a mixture of 8 ounces of water, 3 tablespoons of ACV (organic apple cider vinegar), and a freshly squeezed lemon.
BONUS TIP: Improve your digestive system!
Most people don't realize this, but improving your digestive system can have a gigantic impact on how quickly and consistently you can lose weight and body fat. When your digestive system is running strong, your metabolism is running strong and you are getting rid of toxins in your body. And a faster metabolism means faster fat loss, and getting rid of toxins means less bloating, less waste buildup, more energy, and more!