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Apr 8

how to lose weight safely? | Yahoo Answers

That might be a lot to lose, but you have to change your eating habits.

Foods such as popcorn and yogurt both get your digestive system working faster, and you can get packets of popcorn with only 100 calories and no butter at the store. Light yogurt has between 60-100 calories and that works great.

Drink green tea, it's personally not my favorite, but it really gets your metabolism speeding up which burns fat.

Drink a lot of COLD WATER, if it's cold your body burns calories trying to warm it up. If you drink water 15 minutes before a meal, you will for more full and eat less.

Lettuce and celery both have few calories, and they help your digestive system. If you eat salad, just add lowfat dressing. A big salad would make you feel full, a big bowl with lowfat dressing probably only has 100-200 calories.

Eat 5-6 small meals a day. If you want to cut out calories, eat only 1200 a day if you're a girl and 1500 if you're a guy.

1 pound = 3,500 calories.

Start working out, cardio is the best, it burns fat fast and makes you sweat out water weight. You should work out between 30-90 minutes, but no longer because then you'll feel exhausted and lazy, and plus it's just not good for you.

I recommend you split your exercising into increments, because if you worked out for 90 minutes straight your metabolism is only sped up for a few hours, but if you worked out in 3 segments of 30 minutes, then your metabolism will be sped up for 7-9 hours rather than just three.

The more muscle you build, the more calories you burn just laying around the house, watching TV, etc.

Good luck, I hope I helped.

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how to lose weight safely? | Yahoo Answers


Apr 8

How to Lose Weight While Pregnant (The Safe & Healthy Way)

Congratulations on your pregnancy! It is a blessing to be expecting and supporting a brand new life, whether its your first or your fourth.

Pregnancy naturally results in weight gain as your body adjusts to sustain the child growing inside of you.

However, if you are overweight, you may wonder how much weight you should lose, or IF you should plan to gain any lose at all.

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There are many different opinions directed at pregnant women. And a plus-sized pregnancy only compounds the confusion, especially when it comes to weight gain.

As a mom of five children and a Certified Prenatal Trainer, I would never tell a pregnant woman to focus on weight loss.

I believe our bodies are smart. If our body was ready to get pregnant, we must do our part to give themour body and our unborn childwhat it needs to achieve a healthy, full-term pregnancy.

However, entering pregnancy in an overweight condition does bring with it increased risks.

Your job is to be aware of these risks and know what the best things to do are in order to have the healthiest pregnancy possible. Every day, overweight women give birth to healthy children.

Lets look at how you can plan to do the same!

It is never safe to restrict calories during pregnancy. In fact, calorie restriction is another risk factor for obesity later on in your childs life.

Studies have shown that dieting in pregnancy changes your unborn child at the cellular level. If you want to give your baby a chance at a healthy life, be aware that their health begins when they are growing in your belly. Dont cut your calories.

Under a doctors or registered dietitians supervision, eat a healthy diet full of whole foods and fibre.

Your doctor will likely suggest weight-loss guidelines take it with a grain of salt. If your doctor suggests weight loss in a plus-sized pregnancy, I would advise you to find a new doctor who will work with you to make your pregnancy healthy and happy.

Before you begin any kind of exercise during pregnancy, it is always important to check with your doctor or midwife.

Know your body. If you have any medical conditions that are not under control, exercise may increase the chance of worsening your own or your unborn childs health. Know what you can and cant do.

If your primary care provider gives you the green light, find an experienced Prenatal Fitness Trainer. You can safely begin a light to moderate exercise program that can include walking or swimming.

You can also add a light resistance training program at the beginning of your second trimester. Find out what exercises you can do to reduce your pregnancy discomforts and prepare your body for birth.

It is dangerous to exercise at a high intensity during pregnancy. An elevated heart rate or gasping for breath puts your fetus at risk. A lack of oxygen and blood is dangerous for your unborn child and can result in a miscarriage or preterm birth.

When you exercise, monitor your exertion throughout your session. The simplest way to do this is by using the talk test. If you can talk in full sentences, you are probably working safely within your limits.

As Ive already said, you can be overweight and have a healthy pregnancy.

Know your risks. Make a healthy pregnancy plan with your doctor that includes moderate exercise, a sensible diet of mostly whole foods, and perform specific exercises to ease pregnancy discomforts and prepare your body for labor.

You should also consider taking childbirth classes and hiring a birth coach, both of which will give you valuable information and help.

Above all, have confidence in your body. Enjoy your pregnancy and take this opportunity to establish lifelong healthy habits that will benefit you and your unborn child, from pregnancy until forever.

The U.S. Centres for Disease Control and Prevention have stated that an overweight, pregnant woman has nearly the same risks as someone who has uncontrolled high blood pressure, diabetes, a regular smoker or drinker.

Before you panic, it is important again to note that overweight women give birth to healthy babies every day.

If you are already pregnant, the best thing you can do is talk with your doctor or midwife to assess your risks and make a plan for the healthiest pregnancy you can.

A lot of women begin to take better care of themselves during pregnancy, no matter what their initial weight is. We have another human being growing in us and they are dependent on our body.

Pregnancy is a great time to make permanent lifestyle changes that lead to a healthier life for you and your child.

It is important to speak with your doctor about your personal risks and then do what you can to have a healthy pregnancy and labor.

If you enter pregnancy as an overweight woman, your doctor will assess your risks. If he or she feels that your risks are significant, you will likely have more frequent prenatal visits to monitor you and your babys health.

Be prepared that you may have frequent testing for gestational diabetes and other conditions for both you and your unborn baby.

Angela Bergmann, BA, PTS, PFS, RKC, CFC, Mom of 5

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How to Lose Weight While Pregnant (The Safe & Healthy Way)


Apr 8

Obesity in Cats & How to Put a Cat on a Diet | petMD | petMD

Ever wonder what to do about your overweight cat? Overweight and actually obese cats outnumber cats of normal weight and are being seen more and more commonly by veterinarians for various disorders. In fact, obesity in cats can predispose the cat to diabetes, hepatic lipidosis and arthritis.

However, putting a cat on a diet or weight loss plan needs to be approached very carefully. Here we will try and assist you with your overweight cats so that your kitty won't have to be encumbered by obesity.

A 2011 study by APOP (Association for Pet Obesity Prevention) found that over 50 percent of cats were either obese or overweight. So what is happening that predisposes our domestic felines to a life of sedentary obesity?

The answer is multifactorial but to simplify, just remember this: any individual mammal (dog, cat, horse, human, etc.) will gain body weight if it consumes more calories than it burns as fuel for energy. Thats pretty simple, but true.

In nature, food acquisition has never been a sure thing for any creature -- not for canines, felines or humans. So food acquisition has always been accompanied by physical exertion to capture (or cultivate) and consume the food.

It is only in recent times that the unnatural situation of food excess, readily acquired and consumed with little accompanying physical exertion, has become a way of life. We humans have figured how not to have to do all that work of capturing and cultivating to build up stores of food.

Through agricultural expertise we have learned how to grow food and raise livestock and to have those food sources readily available and in abundance just in case we get hungry! We learned how to refrigerate, dry, preserve and store foods in large quantities that assured us we would not have to endure long and unsuccessful hunting forays nor suffer through famines.

We have also created the very same food acquisition assurances for our domestic dogs and cats. They, as we, no longer have to hunt to survive. Indeed, we no longer even have to live outdoors.

Its interesting that our pets have mirrored our own tendency to have trouble with weight control. The major difference, though, is that we humans have complete control over what our pets eat and how much they eat. Unless your cat is sneaking into the fridge and making ham and cheese sandwiches late at night when no one is around, the only way they get to eat is when YOU place the cat food in front of them.

Every veterinarian has repeatedly heard a serious-minded cat (or dog) owner state "I know you think shes overweight, Doctor, but it isnt from the food! She hardly eats a thing."

Well, is the pet overweight from high calorie air? Maybe its the water or from laying on that couch all the time. Thats it! The couch is making the kitty fat, not the food.

Seriously, far too many pet owners truly believe that food intake has nothing at all to do with their pets weight and no amount of counseling will convince them otherwise. If that describes your position, read no further because the rest of this article is all about how to feed the proper food and in the correct quantity so that the cat will lose weight safely or maintain an optimum weight. There will be nothing in this article about the effect of high calorie air, water or comfortable furniture on the cats weight problem.

Any cat that is overweight should have a physical exam performed, exact weight measured and blood and urine tests run. It is vital that normal thyroid hormone levels are present and that the cat has no physical or metabolic dysfunction.

If the cat is physically normal -- other than the abnormal body weight from fat deposition -- then a gradual and careful weight loss program can be instituted.

First, lets look at what the causes of obesity are and what we can do to correct OUR mistakes

The term for domesticated farm animals that are raised for work, wool, milk, and other products and uses. May include pigs, cows, horses, and poultry.

Anything that produces an action or reaction

A hormone created by the pancreas that helps to regulate the flow of glucose

A gland that aids in both digestive and insulin functions

A substance that causes chemical change to another

A medical condition in which the joints become inflamed and causes a great deal of pain.

The whole system involved in digestion from mouth to anus

The amount of matter in a certain type of feed without the moisture

Term used to refer to a certain enzyme that the pancreas creates to help in the digestion of certain starches.

Referring to the liver

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Apr 8

How to Lose Weight Quickly and Safely – Women Today

Spring has sprung! And with it, whispers of getting that beach-bod ready for summer. Whether you are aiming for a summer trim down, or seeking a more permanent weight loss, it is important to do so safely. Safe weight loss includes a reasonable diet, properly prescribed exercise, and smart supplementation. It also ties in nicely with smart weight loss, which includes balanced macronutrients, individualized exercise prescription, and behavioral changes/discipline. I will touch on both as we move along.

**Note: the advice given in this article is recommended for healthy adults. If you have any sort of health condition (including high blood pressure and diabetes) please consult your doctor and/or a dietician before making changes to your diet and exercise**

One of the worst habit changes you can make for weight loss is to stop eating. Most people are overweight not because they eat too much, but because they eat too little and/or too much of the wrong foods. Lets start with some basics of metabolism:

Metabolism is the sum of all of the chemical reactions that happen in your body. Some reactions breakdown substances, like digestion breaking down your food into energy; others use substances to build or repair, like muscle repair after a workout, or skin closing over a scratch. When you exercise, more of the breakdown reactions occur; and when you rest, more of the build/repair reactions occur. Anything that is not used for activity is stored either as glycogen (a derivative of sugar) in the liver and muscles, or as fat beneath the skin and around the organs.

Why is this important?

This is a VERY DELICATE balance. If you are considering cutting calories for weight loss, the safe way is cutting 400 from what you normally eat everyday, and not going below 1600 calories per day.

Smart Weight Loss: Diet

Use your diet to train your metabolism to break down fat more readily! Eat your recommended calorie intake (try this calculator, and pay attention to the maintain column http://www.calculator.net/calorie-calculator.html.), with a 40% carbs-30% healthy fats-30% protein macronutrient distribution (I suggest using an app to track, like Livestrong MyPlate or MyFitnessPal).

Do this for about a month and track your bodys changes. Combined with exercise, you are sure to see decreases in sluggishness, and greater weight loss benefit.

As far as choosing which foods you eat, I always suggest that clients use a 40-30-30 macronutrient distribution (40% carbohydrates, 30% healthy fats, 30% protein). This blog post has a pretty decent list of foods under each category if you require more guidance on what foods fall under different macronutrients. I use the 40-30-30 to span the day, and I know some people like to do it per meal; either works just fine. Balanced nutrition will help with all of your bodys major functions; the more efficient you are, the more effective you will be at burning calories. Depending on your activity level, your body may or may not be able to readily take advantage of the energy sources available. There is a simple way to use your diet to rebalance your metabolism (see Smart Weight Loss: Diet box to the left).

Dietary changes will have a huge impact on your weight loss. Remember, food is not an enemy, it is a fuel source for activity, and an agent in recovery. Use it to your advantage!

Lets look at the other half of the equations above: calories out. In order to lose weight, you have to get moving! Choose your style based on your goals and your preferences. Believe it or not, cardio is not the only way to lose weightanything that gets your heartrate up and triggers the appropriate energy pathways works! Lets take another look at the metabolics:

We just went over how your body can get energy by breaking down three macronutrients: carbohydrates, fats, and protein.

Heres the thing: if you have been sedentary for a long period of time, chances are, your metabolism running on whatever foods you primarily eat and the energy types required for spurts of activity (i.e. carbs). Basically, you will not be primed for fat burning (see Smart Weight Loss: Exercise box to the right). If you want to lose a lot of weight, the type of caloric burn is almost irrelevant: any activity will show results. Safety-wise, if you are cleared by your doctor for moderate to intense exercise, get your heart rate up to 75-85% of your max heart rate to see increased caloric burn. At the beginning stages of weight loss, getting high caloric burn is important before getting specifically fat burn.

Smart Weight Loss: Exercise

Use your cardio to train your metabolism to break down fat more readily! For weight loss, it is important to ensure that all energy systems in your body are working when they should be. Vary your cardio by doing low, moderate, and high intensity interval days. This training technique will allow you to both burn a high number of calories and reorient your metabolism. Reorienting your metabolism will enable you to burn more calories during exercise, and more fat calories at rest.

Another safety note, ease into your training. If you have been sedentary, it does not make sense to suddenly hit the gym every day for high intensity workouts. Starting off too intense can lead to overtraining or injury, keeping you out of the gym for an extended period of time. If you are more active, do not give up your rest day(s)! the same concerns around overtraining and injury apply. As always, ensure with your doctor that it is safe for you to exercise, and use all equipment properly and safely.

There are a lot of supplements out there that tout aiding in weight loss, and a lot of supplements that most gym-regulars use. Which ones are right for weight loss? I am a whole-foods kind of person, meaning that I try to get all of my nutrients from whole foods rather than powders or goos. However, it is difficult for me to get enough protein throughout the day, so I usually consume a protein shake after my workouts. That being said, for the average joe, it is more than likely not worth going out and getting a bunch of powdered supplements. Most of them are focus on performance and muscle growth. If you want to lose weight, eat at least 30 minutes before you work out and at least 30 minutes after.

Aside from a protein supplement being handy on the go, super-starches are great pre- or post- workout mixes, especially if you are cutting calories and feel hungry often. UCAN is an example of a powdered super-starch supplement that breaks down slowly over time, giving you lasting energy for your workout and/or curbing hunger afterward. Be sure to read all instructions and consult a doctor or dietician if you have any health concerns regarding a product.

The ultimate question. And the inevitable answer: it depends. Age, sex, level of activity, comorbidities, genetics, diet, medications, stress all play a role in how your body processes energy and changes shape. If your BMI is over 30, it is safe to lose 2 lbs per week. If it is lower than 30, it is safe to lose 1 lb per week. This is not a rule for how your body will work, but it is a jumping off point to make realistic goals for yourself. The Smart Weigh Loss boxes are smart because they work on your metabolism to you can be more efficient all the time, not just when you are exercising.

The components of smart weight loss: balanced macronutrients, individualized exercise programs, and discipline are integral in lasting weight loss. I have covered the first two briefly, and the discipline component is the one that will make your weight loss occur quickly. I would like to separate discipline from its association with punishment. Being healthy is not a punishment. Exercising may be strenuous, but not a punishment. Eating should be a positive experience, not a punishment or a reward. The discipline involved in your weight loss is more akin to integrity and accountability. Set your goals, make your plan, work your plan. And if (when) something happens that interrupts your plan, you honor your commitment to your goals, and then continue to work your plan. Reaching your goals is a journey and keeping them in sight will make it all worth it.

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How to Lose Weight Quickly and Safely - Women Today


Mar 9

How to lose weight safely – Food and nutrition | NHS inform

Losing weight safely and at a realistic pace is the best way to reach your healthy weight and to maintain that weight in the long term.

To make sure you lose weight safely, always speak to your GP before starting a new diet or fitness regime.

One pound of fat contains 3,500 calories so cutting your calorie intake by 500 calories per day on average, should see you lose 1 pound per week. While it might not seem like much, if you ate an extra 100 calories per day, by the end of the year you could gain 11lbs. Small changes make a huge difference in the long term.

Setting small and realistic goals will help you lose weight safely and will make you more likely to maintain your weight loss.

Eat three regular, balanced meals a day and try to have meals at planned times. Only include snacks if you're physically hungry.

More abouteating a healthy balanced diet

Substitute high-calorie food for healthier alternatives if you're trying to lose weight:

Looking for healthy snack inspiration?

Losing weight is about eating a healthy and balanced diet, but a big part of being successful in your weight loss attempts is learning how to control your portion sizes.

Portion sizes vary depending on a number of factors - such as age, gender and activity levels - but as a rough guide, the following table outlines the portion sizes of some common foods:

Food item

Portion size

Pasta and rice

2 to 3 tablespoons

Bread

1 medium slice

Cooked meat

Size of a deck of cards

Milk

200ml

Hard cheese

Size of a matchbox

Beans or pulses

4 tablespoons

Picking a smaller plate can help to reduce your portion sizes and in turn, the number of calories consumed.

More aboutportion control.

Eating in front of the TV can influence our food choices but can also contribute to us eating more than we need. Concentrating on the TV instead of the meal or snack you're eating can lead to mindless eating where we eat more than we need and will be less likely to notice feeling full.

More about mindful eating (will add appropriate link).

Planning ahead is important to help ensure you have the right foods to hand, at the right times. You should:

Avoid buying larger pack sizes and in-store promotions that are often foods high in fat, salt or sugar - such as crisps and fizzy drinks - this can lead to overeating and weight gain.

Keeping active helps to burn the calories you consume. If you eat a healthy balanced diet with fewer calories and increase the amount of activity you do each day, you'll lose weight.

It's recommended that adults should try to be active every day and should complete at least 150 minutes of moderate aerobic exercise per week - this could include cycling or walking at a fast pace. Alternatively, you could complete 75 minutes of vigorous aerobic exercise, which could include running or a game of football. You could split this up into easily manageable 30-minute workouts over 5 days of the week.

It's also important to include strength exercises that work all of the major muscles (chest, shoulders, arms, back, abdomen, hips, legs) into your workouts.

More aboutkeeping active

Alcohol contains a lot of calories. Drinking too much can damage your health and lead to weight gain.

As a guide:

If you want to lose weight, cut down on the amount of alcohol you drink or avoid altogether.

You should limit the amount you drink to no more than 14 units spread evenly throughout the week.

Tips for cutting down on alcohol

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How to lose weight safely - Food and nutrition | NHS inform


Feb 27

How Can I Lose Weight Safely? (for Teens) – KidsHealth

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Being healthy is really about being at a weight that is right for you. The best way to find out if you are at a healthy weight or if you need to lose or gain weight is to talk to a doctor or dietitian, who can compare your weight with healthy norms to help you set realistic goals. If it turns out that you can benefit from weight loss, then you can follow a few of the simple suggestions listed below to get started.

Weight management is about long-term success. People who lose weight quickly by crash dieting or other extreme measures usually gain back all (and often more) of the pounds they lost because they haven't changed their habits in a healthy way that they can stick with.

The best weight-management strategies are those that you can maintain for a lifetime. That's a long time, so we'll try to keep these suggestions as easy as possible!

Make it a family affair. Ask your mom or dad to lend help and support. The goal is to make diet or lifestyle changes that will benefit the whole family. Teens who have the support of their families tend to have better results.

Watch your drinks. It's amazing how many calories are in the sodas, juices, and other drinks that you take in every day. Simply cutting out a can of soda or one sports drinkcan save you 150 calories or more each day. Drink water or other sugar-free drinks to quench your thirst and stay away from sugary juices and sodas. Choosing nonfat or low-fat milk is also a good idea.

Start small. Small changes are a lot easier to stick with than drastic ones. For example, give up regular soda or reduce the size of the portions you eat. When you have that down, you can make other changes, like introducing healthier foods and exercise into your life.

Stop eating when you're full. Pay attention as you eat and stop when you're comfortably full. Eating more slowly can help because it takes about 20 minutes for your brain to get the message that you are full. Sometimes taking a break before going for seconds can keep you from eating another serving.

Try not to eat when you feel upset or bored find something else to do instead (a walk around the block or a trip to the gym are good alternatives). Many people find it's helpful to keep a diary of what they eat and when and what they are feeling. When you have to write it down, you might think twice before eating cookies. Reviewing the diary later can also help them identify the emotions they have when they overeat.

Schedule regular meals and snacks. You can better manage your hunger when you have a predictable meal schedule. Skipping meals may lead to overeating at the next meal. Adding 1 or 2 healthy snacks to your three squares can help curb hunger.

5 a day keep the pounds away. Ditch the junk food and dig out the fruits and veggies! Five servings of fruits and veggies aren't just a good idea to help you lose weight they'll help you feel full and keep your heart and the rest of your body healthy. Other suggestions for eating well:

Avoid fad diets. It's never a good idea to trade meals for shakes or to give up a food group in the hope that you'll lose weight we all need a variety of foods to get the nutrients we need to stay healthy. Avoid diet pills (even the over-the-counter or herbal variety). They can be dangerous to your health; besides, there's no evidence that they help keep weight off over the long term.

Don't banish certain foods. Don't tell yourself you'll never again eat your absolutely favorite peanut butter chocolate ice cream. Making all treats forbidden is sure to make you want them even more. The key to long-term success is making healthy choices most of the time. If you want a piece of cake at a party, go for it! But munch on the carrots rather than the chips to balance it out.

Get moving. You may find that you don't need to cut calories as much as you need to get off your behind. Don't get stuck thinking you have to play a team sport or take an aerobics class to get exercise. Try a variety of activities from hiking to cycling to dancing until you find ones you like.

Not a jock? Find other ways to fit activity into your day: walk to school, jog up and down the stairs a couple of times before your morning shower, turn off the tube and help your parents in the garden, or take a stroll past your crush's house anything that gets you moving. Your goal should be to work up to 60 minutes of exercise every day. But everyone has to begin somewhere. It's fine to start out by simply taking a few turns around the block after schooland building up your levels of fitness gradually.

Build muscle. Muscle burns more calories than fat. So adding strength training to your exercise routine can help you reach your weight loss goals as well as give you a toned bod. And weights are not the only way to go: Try resistance bands, pilates, or push-ups to get strong. A good, well-balanced fitness routine includes aerobic workouts, strength training, and flexibility exercises.

Forgive yourself. So you were going to have one cracker with spray cheese on it and the next thing you know the can's pumping air and the box is empty? Drink some water, brush your teeth, and move on. Everyone who's ever tried to lose weight has found it challenging. When you slip up, the best idea is to get right back on track and don't look back.

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How Can I Lose Weight Safely? (for Teens) - KidsHealth


Jan 23

How to Lose Weight Without Starving (or going crazy!)

Starving yourself in the hopes of budging the scale and shifting a few pounds might seem like a good idea, but theres a catch. The more you starve yourself, the more stubborn your fat stores actually become!

The reason for this can be traced back to our ancient ancestors, who, living without the convenience of drive-thrus, often didnt know when they would eat again. As a result, the human body evolved to hang on to fat reserves to prevent our energy stores running too low and boost survival. Its all self-preservation, really.

The bad news is this evolutionary safety-switch is still in effect, which means a different approach for effective weight loss is in order. The main problem with starving yourself is not that you wont lose weight, you will, its the fact its not sustainable (or healthy).

The good news is that the answer to this weight loss conundrum is simple eating foods and following strategies that ignite your metabolism and leave you feeling full and satisfied. You CAN lose weight safely, and effectively without staging a standoff on calories or eating a single rice cake, just follow this simple advice.

Theres a reason its called breakfast. While youve been sleeping, your bodys been fasting without food for 8 hours, your energy reserves are running on fumes and your fat-burning metabolism has slowed to a crawl. Now is the best time to kick-start your body into fat-burning mode.

Before we reveal the breakfast-table winners, heres what to avoid: donuts, bagels, danish, muffins, waffles and buttered toast (white). Loaded with simple (refined) carbohydrates, these foods send blood sugar levels soaring before shortly crashing leaving you unfulfilled, irritable and ravenous.

Instead, keep your blood-sugar levels stable with foods like eggs on toast, a fruit salad topped with low-fat (Greek) yogurt, muesli or a bowl of oatmeal with assorted fruits and honey. Lack of time in the morning isnt an excuse either. Heres a set of no-mess, no-fuss options when youre in a rush:

When it comes to noshing on the right foods for weight loss, to separate the winners from the losers stick to the GI scale (glycemic index). High-GI foods are broken down quickly by the body and deliver a short, sharp burst of energy.

Low-GI foods take longer to break down, keeping you feeling fuller for longer. Trade in your white bread, rice, pasta and rice-based crackers for Low-GI whole grain/wheat alternatives. Same goes for potatoes; swap white for sweet just dont eat too much! Alternatively, going low-carb is a sure-fire way to lose weight fast, just go slow to minimize cravings.

If you feel too restricted on your new eating plan, youre not going to enjoy it, which is why its occasionally good to indulge (sensibly) in your favorite foods. Have the belief that losing weight means cutting out your favorite foods forever and you might fall of your new plan completely. The most important thing is have fun, so have that slice of pizza just not the whole thing!

Back away slowly from the soda and no one gets hurt. Loaded with sugar & empty calories, downing just one of these diet-destroying drinks can easily ruin an otherwise healthy day. This is no exaggeration, either. Just take a look at the image to the right. If thats not enough to get you to re-think how you drink, consider the fact that sugar is the leading culprit for unwanted fat gain and can lead to diseases, including diabetes and heart disease scary stuff!

Having a water bottle on hand at home or at work will give you something to sip on and keep your mind off the vending machine. Add in things like fresh lemon/lime juice and mint for extra flavor. Remember, thirst is often interpreted as hunger so stay hydrated; youll feel fuller without any sense of sacrifice. The same principle goes for alcohol although the odd glass of wine or low-calorie beer wont hurt.

In addition to 3 healthy, nutrient-dense meals you should have every day, youll also want to have an assortment of healthy snacks on standby when youre feeling peckish. Pastries and cookies dont make the grade here.

You want snacks that contain protein, complex carbohydrates and healthy fats. Nosh on healthy grab-and-go options like low-fat yogurts, fresh/dried fruit, a handful of mixed nuts, avocados, small tins of tuna/salmon or a couple of whole-grain crackers with cucumber and turkey slices. Youll feel full, have energy to burn and control your hunger, making it easier to eat healthy when meal time rolls around.

OK, we know its not technically a food rule, but its important to realize howgetting active can allow you to eat and enjoy more while still losing weight. A great way to understand weight loss is to think of your body as a bank.

Here your deposits represent food (energy in) and your withdrawals represent exercise (energy out). Weight loss begins as soon as you start expending more calories than you deposit, so the more you move, the more you lose! As a bonus, more exercise means a faster metabolic rate which means you enjoy the foods you love more often guilt free! Heres the best ways to get moving:

PUMP IT UP: Your muscles are your bodys natural fat burners so your goal should be to use and engage them as much as possible. Do this by performing large multi-muscle moves such as chest presses, dips, squats & lunges. Pump classes are great too & offer the same benefits with a cardio boost.

BREAK A SWEAT: Swimming, skipping, jogging, aerobics, cycling are all great ways to set your heart racing and burn fat. To max your results & save time, crank up the intensity dial and decrease your total exercise time. The result: Youll burn more calories both during and after your workout.

Remember, everyday youre presented with hidden opportunities burn a few extra calories. Taking the stairs instead of the elevator and parking away from work are all great ways to get moving and each contribute to your body-bank withdrawals. Be creative, think what you can do!

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How to Lose Weight Without Starving (or going crazy!)


Jan 4

35 Easy Steps: How to Lose Weight in 2 Weeks – Fitness-Spell

If you ask anyone on this planet what they would like to change about their body, 99% would say-WEIGHT!

A lot of people struggle with losing weight and just cant find the right path to follow for their weight loss journey. But what if I tell you how to lose 20 pounds in 2 weeks. It almostseemsimpossible right?

Losing weight not only is going to boost your confidence, but it will also help you stay healthy and make you live longer.

Here are simple tips and tricks on how to lose weight: We all know that our day starts in the morning, but so does your weight loss journey:

1) First thing to do when you wake up is to consume some warm water with lemon juice. It will boost your metabolism and aid in faster weight loss.

2) Eat at least 5 times a day! I know allot of people think that eating fewer meals will help you lose weight, but that is all wrong. If you eat small portions throughout the day, it will help your body to take good nutrients from food and reject bad ones.

3) Another simple trick to lose weight is to drink loads of water every day. And if you dont like the taste of bare water, you can always squeeze some lemon juice in it. This will also help you get closer to lose 20 pounds.

4) Cut out on the carbs! Your bodies need carbohydrates to survive but only good ones, not chocolate or hamburgers. Fat and grease from these foods sticks to your body and doesnt leave for a long time. Soon they gather in layers and you start gaining weight.

If you really want to dedicate yourself to weight loss, you can follow these simple ways on how to lose 20 pounds in 2 weeks:

5) Drink apple cider vinegar on an empty stomach. This simple fluid will boost your metabolism and fill your stomach like crazy, you dont ever need to be afraid of not losing weight ever again.

6) Drink green tea after every meal. This tasty tea will help you in achieving your goal in less than a month. It also has other great nutrients that will help you in maintenance of your health.

7) Run before your first meal. This is very important because it boosts your energy and it is also a more effective way of burning calories.

8) Replace one meal with fruits.

9) Eat healthy carbohydrates. Carbs like nuts or avocado are great for weight loss.

10) Drink water while eating If you drink water while eating a delicious slice of pizza, it is proven that eventually, youll get bored of it and stop eating.

11) Dont stay calm for your metabolism to work at its best, you should be in movement constantly.

12) Make your own food If someone else makes your dinner it is more likely that you are going to eat it all.

13) Stop making excuses Dont think you can make excuse for eating unhealthy or not exercising. It will all stop you from achieving your goal. Mistakes happen, but you should never stop.

14) Motivation: Lastly, the most important thing is to be motivated through entire weight loss journey. Find some inspirational quotes or pictures to keep you motivated. But remember you, yourself should be your biggest motivation.

Lots of people say that weight loss is 80% diet and 20% exercise. Even though it is kind of correct, to stay on the right track you should focus on your diet and exercise. Without diet and exercise, there is no result.

Go to the gym, or any other exercise that you should be preferably done in the morning. The reason being that after you take your daily meals, your body starts to become heavy, which will limit you from exercising to a good extent.

Morning time is the best and fresh time. You can take your protein shakes with you to the gym if you are not affected by its contents. Whey or Casein proteins are high sources of proteins derived from milk. You should also keep in mind that your protein powder is a renowned company.

15) Avoid fat burners and any kinds of steroids, They might bring you immediate effect but can surely cause you long time consequences.

16) Your breakfast should be heavy, lunch a little bit less and the dinner should be the lightest. Night time is for sleep and because there is no physical activity at rest time, so the dinner should be light.

17) Consume oats. They are rich in fiber and favor fat loss.

18) Avoid egg yolks and stuff like butter, ghee, fast foods, etc.

19) Consider exercise, if you go to the gym, you can go for sit-ups, ab crunches, squats, deadlifts, etc. for losing weight, especially your belly fat. And if you are not a student in the gym,you can go for crunches and sit-ups along with the plank exercise, some running, some jumping, etc.

Summarizing all these, the important point to note is that you should try to give at least an hour of exercise daily to lose weight quickly and safely.

Here are some diet and exercise tips to make you stay on track

Diet:

20) Have 1 cheat meal per week. You are not going to gain all weight back if you eat 1 cheat meal per week. It is just going to remind you that there is something waiting for you.

21) Ginger is amazing for weight loss, and you can drink it as an ingredient in your daily cup of tea or even slice it into a fruit salad.

22) Replace snacks with nuts as the are a tasty alternative for all those unhealthy snacks that you are used to eating. They fill you up quickly and have loads of healthy benefits.

23) Dont starve yourself, if you dont eat anything for some period of time, your body will go into starvation mode and once you start eating normally you will gain all the weight back again.

Exercise:

24) Cardio has always been known to be the best type of exercise for burning fats and calories. Exercises like running or cycling will show great results in no time.

25) Light weights If you want to tone certain parts of your body, lifting light weights will help you lose weight in places that you want.

26) Dont overdo yourself This is very important because a lot of exercising in once can lead to muscle pain or even worse. Do as much as you can and stop when you need to.

Now you might be thinking, what are some healthy food items that will help you to lose weight. Many of us might be vegetarians and many, non- vegetarians. So, combining foods for both the category of people, we can prepare a huge list of healthy foods.

These include green vegetables, cruciferous vegetables, fish, chicken breast, beef, beans and legumes, tuna, broccoli, cabbage, cauliflower, almonds, avocados, cottage cheese, etc.

27) Choose food with high protein content and less fat. There are two types of fats, one being good fat and the other being bad fat. Good fats are monosaturated fats. Their primary source is olive oil. It helps to reduce bad fat in your body.

Good fat also includes polyunsaturated fats found in fish, sunflower oil, nuts and corn. Lastly, good fats include Omega-3 polyunsaturated fats that are found in fishes like salmon or in vegetable oil.

Avoid Bad Fats

28) Avoid bad fats, which include Saturated fats and Trans fat. Saturated fats are found in butter, hard cheese, coconut oil, etc. And Trans fat is found in Dairy products, margarine, etc.

A lot of people ask the same question: What to eat to lose weight. Some think its all about calories, but that is not the case here.

Here is a list of foods you should eat if on a weight loss regime:

29) Fresh fruits:Fresh fruits, especially the ones with loads of water content are great for weight loss as they provide you sugar as well and your body needs it to be fully function.

30)Raw vegetables: Even though some raw vegetables are not as tasty as they taste after being cooked or fried, raw vegetables have all important nutrients that your body needs for its healthy functioning.

31) Nuts:Nuts are the best thing you can eat while on a diet but do not consume nuts excessively.

32)Fish: Fish is a great alternative to meat, and it is way healthier than red meat or bologna.

33)Eggs: There are a lot of diets that include eating even up to 12 eggs a day. But to keep it healthy, one egg a day is probably the best way to go. It has a lot of great benefits and will also help you with weight loss.

34)Cinnamon If you only put 1 teaspoon of cinnamon in your cup of green tea then you can see a major difference in your weight in less than a month.

35) Honey: Last but not the least, honey. It is a great sugar alternative for your hot beverages or even when you need something sweet. It is healthy and tastes well mixed with cinnamon and ginger. Honey can be used as a substitute for sugar in majorly all delicacies.

Finally, a word of recommendation would include the fact that eat small meals at regular intervals and do not be lethargic in your daily routines. It will not only help in weight loss but, will also make you feel healthy and stress free.

To conclude, diet and exercise do not exist only for people who want to lose weight. These do have a major impact on your overall health and your entire appearance. People who eat healthy and exercise regularly, usually have a healthier life, longer hair, cleaner and glowing skin, longer nails and obviously a much longer life span. Also, since it is proven that people with healthy lifestyle live longer, so it is now your responsibility and job to decide, whether you want to continue living your life as you are living now, or do you want to improve yourself as a person and give your body a chance to shine in its full glow and live longer.

Finally, after all, the discussion, and after getting a clear idea on how to lose weight quickly and safely, you should keep in mind that success does not come to you without hard work.If you follow the correct steps, you will obviously reach the topmost floor. So, work hard and get yourself motivated by watching some weight transformation videos on the internet.

Always do follow the advice of an experienced health expert. Last, but not the least, your motto should be STAY LEAN AND STAY FIT.

Read the rest here:
35 Easy Steps: How to Lose Weight in 2 Weeks - Fitness-Spell


Nov 3

Start the NHS weight loss plan – NHS

Downloadthe NHS weight loss guide our free12-weekdiet and exercise plan.

The plan, which hasbeen downloaded more than4 million times,is designed tohelp you lose weight safely andkeep it off.

The plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.

For most men, thismeans sticking to acalorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.

If you find it hard sticking to the calorie limit, use our BMI calculator to getyour ownpersonal weight losscalorie allowance.

If you go over your limit one day, don't worry: it simply means you'll have to reduce your calorie intake on the following days.

For example, if you're a woman and you have 1,700kcal on Tuesday, that's 300kcal more than your daily calorie allowance of 1,400kcal.

To stay on track, you'd need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.

The calorie allowance is based on NICEguidance, which states that to lose weight, the average person should reduce their daily calorie intake by 600kcal.

The guide is delivered through 12 weekly information packs full of diet, healthy eating and physical activity advice, including weekly challenges.

Each informationguidecontains a food and activity chart (view sample PDF, 545kb) to help you record your calories, exercise and weight loss so you can see how well you're doing at a glance.

Printthe chart outand stick it somewhereyou can see it, such as the fridge or a kitchen cupboard, and update it at the end of each day.

In addition to a healthier diet, regular physical activity is an important component of your weight loss journey.

Not only will it help you burn extra calories, but it will also keep you motivatedand improve your general health and wellbeing.

As you work through the weeks, you'llget lots ofideas and structured programmes to help you get active, fromeasy ways togradually build activity into your day,tothe popular Couch to 5K,5K+and Strength and Flexpodcasts.

The links below provide the tools and knowledge you'll need from day one on the plan. Before you download Week 1, it's worth taking a look so you can:

This guide is intended for use by healthy adults with a body mass index (BMI) of 25 and over. Find out if you need to lose weight using the BMI healthy weight calculator.

It is not suitable for children and young people or pregnant women. If you have a medical condition, you should consult your GP before starting.

It's a good idea to seek the advice of a health professional before starting on any weight loss programme.

The NHS Choices weight lossguide has been developed under the supervision and advice of specialist dietitians from the British Dietetic Association, which represents registered dietitians in the UK. Thanks to dietitians at DOM UK (Dietitians in Obesity Management), a specialist group of the British Dietetic Association.

Page last reviewed: 05/12/2016Next review due: 05/12/2019

Excerpt from:
Start the NHS weight loss plan - NHS


Jul 22

The Complete Guide on How to Safely and Healthily Lose …

If you want to know how to lose weight fast without sacrificing your muscle, metabolism, or health, then you want to read this article.Key Takeaways

Youre here because you want to lose weight fast, and thats completely understandable.

Whether you have a lot or a little fat to lose, the sooner its over, the better.

You have to be careful what you wish for, though, because if you go about it incorrectlylike most people doyou may just wind up skinny fat.

In other words, if you do what most people dostarve yourself and do a bunch of cardioyoull lose weight alright, but youre probably not going to be happy with what you see in the mirror.

The reason for this is most rapid weight loss protocols are essentially crash diets that burn just as much muscle as fat, which ruins your body composition.

The goal, then, isnt to lose weight as quickly as possible, but to lose fat and not muscle as quickly as possible.

Thats how you get lean, toned, and defined, not skinny, flabby, and weak.

And when thats the goal, you have to do things very differently. The good news, though, is the better way is also easier than you probably think.

Thats right, once you know what youre doing, you can not only lose fat (and not muscle) rapidly, but you can do it without suffering. In fact, you can even enjoy the process.

Thats what youre going to learn in this article.

And then youre going to get a proven diet and exercise plan that you can start today and see real results within your first week.

Lets get started.

Would you rather listen to this article? Click the play button below!

Want to listen to more stuff like this?Check out my podcast!

Flip open any magazine, book, or blog article on how to lose weight fast, and this is more or less what youre going to be told:

And it worksfollow that plan and youll lose weight faster than Hollywood ruined the Star Wars franchise.

What you wont do, however, is get the body you really want. Instead, youre likely to wind up skinny fat, like this:

Now, Im not saying that these people should be ashamed of their bodies, but lets be real: those arent the looks that makes us want to get off the couch and under the squat rack.

For that, we need more payoff, like these guys and gals:

So, what did these people do that everyone else gets wrong?

Well, lets start with what they didnt do. They didnt . . .

Most popular weight loss diets have two things in common:

And this works wellfollow that plan and you will lose weight fast.

If you look at your body composition, though, then its clear this approach does more harm than good.

You see, when youre in a large calorie deficit and eating too little protein, you lose fat, but you also lose quite a bit of muscle as well and your metabolism slows down markedly.

Hunger also skyrockets after a few weeks, leaving you primed to binge back much of the weight you lost.

This is because theres a point of diminishing returns when it comes to calorie restriction. Reduce your calorie intake slightly, and you can lose weight consistently without excessive hunger, cravings, or muscle loss.

Try cutting calories too much, though, and all of those problems can spiral out of control.

These problems are only made worse when you also dont eat enough protein. Study after study after study has shown that people who follow a high-protein diet lose less muscle, experience less hunger, and burn more calories when they restrict their food intake.

So, those are the two biggest dietary sins people make when trying to lose weight fast.

The picture gets even worse if we look at how most people train

Recommended Reading:

The 3-Step Skinny Fat Solution

Many people equate cardio with weight loss and figure the more they do, the more weight theyll lose.

Cardio does help burn calories and thus fat, but do too much while dieting and youre asking for a world of hurt.

Specifically, youre going to . . .

Lets take a closer look at each of these downsides.

Due to various cellular adaptations that occur when you do endurance training, it can directly interfere with strength and muscle building.

In other words, the more cardio you do in general, the harder it is to gain muscle and strength.

Furthermore, the longer your cardio sessions are, the more pronounced this interference effect is.

This is why it isnt surprising that doing too much cardio when your calories are restricted for fat loss, which already reduces anabolic hormone levels and protein synthesis rates, is an easy way to accelerate muscle loss.

Research shows that cardiovascular exercise alone guarantees little in the way of fat loss. In fact, many people wind up even fatter than when they began their cardio routines.

How could that be, youre wondering?

No, its not metabolic voodoo, muh hormones, or anything other than this:

For many people, doing a lot of cardio causes them to be generally hungrier than usual, which makes it easier to accidentally eat too much (thereby preventing fat loss or even causing fat gain).

This is especially true if youre not following a meal plan or tracking your food intake. Its all too easy to eat back the few hundred calories you burn after a cardio workout without even realizing it. A couple handfuls of nuts and a piece of fruit or a protein bar is all it takes.

As youll soon learn, you have to control your calories to lose a significant amount of fat. Theres just no way around it.

Unfortunately, one of the prices you have to pay for a slimmer waistline is an impaired ability to recover from your training. When youre dieting to lose weight, your body just cant bounce back as quickly as youre used to.

So, what happens when combine calorie restriction with hours and hours of cardio each week?

Sure, youll burn a lot of calories, but youll outpace your bodys ability to recover from your workouts and experience symptoms of overtraining, like

Even worse, research shows that doing too much cardio while cutting can also accelerate muscle loss.

All this is why I recommend a lot less cardio while cutting than many fitness gurus. (More on this in a minute.)

Recommended Reading:

How Much Cardio You Should Do (and How Much Is Too Much)

This is often recommended as a way to increase calorie burning and really bring out the muscle definition.

Not so much.

Dropping the weights and increasing the volume (reps) doesnt automagically produce more muscle separation, density, or vascularity. It doesnt even burn that many more calories compared to high-weight, lower-volume (strength training) workouts.

Instead, you want to do a lot of heavy compound weightlifting when youre cutting, and well talk about why soon.

Recommended Reading:

How to Measure and Improve Your Body Composition

Use this workout and flexible dieting program to lose up to 10 pounds of fat and build muscle in just 30 dayswithout starving yourself or living in the gym.

Over the years, Ive tried many different weight loss diets and training regimens.

Some have worked better than others, and over time, Ive been able to glean enough workable principles and insights and then organize them into an extremely effective and efficient weight loss regimen.

With this regimen, you can lose about a pound of fat per week (more if youre overweight, slightly less if youre lean looking to get really lean) while preservingor possibly even gainingmuscle.

Even better, you wont have to struggle with hunger and cravings, your energy levels wont crash, and your workout performance will be minimally impacted.

Heres how you do it:

Lets learn more about each.

In order to lose body fat, you need to regularly feed your body less energy than it burns.

This is known as creating a calorie deficit, and it causes the body to slowly whittle down its fat stores to meet its daily energy demands.

Mainstream weight loss gurus, magazines, and diet books try to sidestep this scientific fact because, well, its boring. Most people are sick of hearing about calories and want something else.

Thus, instead of educating you on how the human metabolism actually works, experts make up stories about how a single bogeymana hormone (insulin) or food (carbohydrate), for exampleis making you fat, and that all you have to do is eliminate it from your life and the pounds will fall off.

This kind of highly restrictive dieting can result in weight loss, but not for the reasons that most people think.

Its not the elimination of starches, meats, or sugars, or the fasting or meal timing that causes the weight loss. Its just this:

Once you remove all of your favorite higher-calorie foods (like carbohydrate and sugar-rich delights) and replace them with lower calorie options, your calorie intake naturally plummets.

And then, by extension, you lose weight.

This approach can work to a point, but it usually fails in the end for a number of reasons.

First, its unsustainable.

It often creates large calorie deficits that lead to all of the problems related to starvation dieting that we discussed earlierhunger, cravings, lethargy, and muscle lossand you can only go for so long without the foods you actually like to eat before you lose the will to keep going.

Second, its easy to mess up.

Regardless of how restrictive your diet is, if you eat too many calories, youre going to stop losing weight.

Research shows that this is exactly what happens to many people who follow these types of diets: slowly but surely, they eat more and more of the foods theyre allowed to eat, and eventually, the weight loss stalls.

All this is why I recommend that you control your calorie intake and maintain an aggressivebut not recklesscalorie deficit of about 25%.

In other words, when you want to lose fat and not muscle as quickly as possible, I recommend that you eat about 75% of your total daily energy expenditure (TDEE).

A number of studies have borne this out, including one conducted by scientists at the University of Jyvaskyla.

They divided high-level, lean (10% body fat or less) track and field athletes into 2 groups:

Both groups followed a high-protein diet and trained as usual.

After four weeks, the group eating the least number of calories lost four pounds of fat and little to no muscle, whereas the group that maintained the smaller calorie deficit lost only a little fat.

In other words, doubling the size of the calorie deficit resulted in significantly more fat loss, but not muscle loss.

The group that followed the 750-calorie deficit wasnt starving, eitherthey still ate over 2,000 calories a day.

This jives with what Ive experienced with my own body and with the thousands of people Ive worked with.

Read the rest here:
The Complete Guide on How to Safely and Healthily Lose ...



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