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25 Weight loss tips

Here are some weight loss diet tips that can be followed anywhere, everyday:

1. Make a delicious low fat mayonnaise by combining one teaspoon of Dijon mustard or satay sauce with a low fat yogurt.

2. Do not skip meals. Skipping meals slicks the body into slowing down the metabolism, attempting to conserve calories during a period where limited fats and fuel are available. Remember that eating increases the metabolism.

3. Stuff vegetables like capsicum and zucchini with flavored fillings or minced chicken, white meat or fish. These are healthy and contain low fat.

4. Take pita bread roll ups or wraps with salad fillings.

5. Eight hours after waking up, our metabolism slows down that is why 30 minutes of exercise before dinner will increase the metabolism for about two to three hours.
This produces an increase in burned fat even hours after the work out is over.

6. Add alfalfa or mung beans to salad to get extra iron.

7. Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.

8. Learn how to make the family favorite recipes and make sure that fats, salt, and sugar are cut out. Substitute non-fat yogurt for cream, stir-fry without oil and use herbs and spices instead of salt to taste.

9. Consult the doctor before beginning an exercise or weight loss program.

10. Slowly eat and chew each bite during meals as this would decrease one’s appetite.

11. Complete three small meals and two snacks everyday instead of one or two huge meals.

12. Use chicken stock when stir-frying. This will cut down on hidden fat.

13. Buy non-toasted muesli instead of the toasted ones. A plate of toasted muesli contains more fat than a plate of bacon and eggs.
14. As much as possible do not remove the skins of fruits and vegetables since most of the nutrients are concentrated under the skin.

15. Warm water with just a squeeze of lemon juice before breakfast get the metabolism going for the day, this also help preventing constipation and is excellent for the skin.

16. One of the best sources of vegetable protein is from soya beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.

17. Look for a weight loss “buddy,” club, or support mates. This will motivate you to stay and enjoy your weight loss program.

18. Though it’s hard at first, try not eating 3 hours or more before bedtime.

19. Make pasta a fast food choice – preparing a pasta meal or salad will only take 10-12 minutes.

20. Chilli helps to speed up metabolism – even the milder varieties.

21. Try making omelettes without adding the yolks! A dramatic decrease in fat.

22. Substitute baking soda, baking powder, MSG and soya sauce in cooking.

23. Remove fat by dropping ice cubes into the baking tray. Fat will stick to the ice cubes.

24. Drinking hot water instead of cold water in the morning can increase the speed of your metabolism and burn more calories.

25. Eat before you go food shopping and always prepare a shopping list. Only buy food which relates to your weekly menu plan and don’t be tempted to buy goodies.

Make sure that the right discipline is still practiced to promote consistency on the diet plan. This will lead eventually to a healthy life-style and a more fruitful living without the extra fat and extra pounds on the side.


7 Simple Exercises You Can Do While At Work

If you’re lacking the time it takes to have a regular fitness regimen because of work, kids, or life in general then simple exercises you can do while at work could be just what you need. These 7 simple exercises and tips you can do while at work are fast and easy. You can still have a great work out without the need for a gym.

1. Instead of using a desk chair, sit on a large exercise ball. The balance required for sitting on the ball is a great core stabilizer. You’ll be toning and strengthening your ab muscles without even realizing you’re doing it. It takes very little to no concentration, which can leave your brain power for your work.

2. Resistance bands are great for your toning legs and arms. You can hook the bands to the legs of your desk or chair and do arm or leg reps while you’re sitting at your desk. If you are on the phone, switch hands as you do the reps. If you’re typing at your computer, work your legs with the bands.

3. Walk. During breaks walk as much as possible around the office. If you have ankle weights, then strap those on while you’re walking for an added boost.

4. Leave the elevator behind and take the stairs. Even if you’re on the 14th floor, walk up two to three flights and then catch the elevator the rest of the way. Doing just this one thing alone gets your heart pumping, and releases endorphins. It provides a great start to the day which both your body and brain will thank you.

5. Parking. You may not think that your parking spot has anything to do with your fitness level, but parking further away can actually provide a mini cardio session. Make sure to leave extra time so you aren’t late, and park in the furthest parking spot you can find. Strap on those ankle weights and either walk, run, or march up to the building. Don’t worry about how you will look doing it because the body you’ll gain from it will look and make you feel even better.

6. Stretching is always important. Sitting at a desk for 8-9 hours a day can lead to muscle stiffness, loss of flexibility, back and neck pain, restless legs, blood clots, and stiff joints. Of the things you can do for the health of your body, stretching is the most important. You should be getting up every hour to stretch.

7. Easy stretches you can do at your desk can be anything from reaching up to the ceiling with both arms, to touching your toes, to ballet plies. Make sure to give your back a good twist from side to side to stretch both your spine and your abs. Writer’s belly happens when the ligaments in your abs shorten because of sitting for long periods of time resulting in a “pot belly”, so make sure you’re stretching those abs to keep them long and lean.

Finding time to work out and keeping fit can be challenging, but implementing just a few simple things throughout your work day can really make a difference.


Yoga Is A Great Exercise

What really is best exercise to lose weight? There are many exercises that one can do to lose a few pounds. There is swimming, or bicycling, or even a simple exercise like walking. You can buy a membership to a gym and do your workouts on the many pieces of exercise equipment that are available there. Or, you could buy an exercise bike and do your exercises in the comfort of your own home. The choice is yours.

However, the question about what is best exercise to lose weight should really be… what are you doing to make sure that you continue your exercises on a regular basis? You see, it is not important which exercise you are doing as much as it is that you are doing them. Take Yoga for example.

Yoga is an ancient science that has been around for centuries. Many believe that the benefits are purely spiritual and nothing more. However, Yoga can help you in many ways. For example, in today’s society we see that many are suffering from an epidemic of being overweight. This condition can lead to many health complications, especially as one gets older. To combat this overweight society many companies offer different ways of losing weight. Some for example, offer pills. Simply take a pill two or three times a day to shed unwanted pounds. Others offer an endless variety of exercise programs, fancy gym equipment and countless books and articles on the best way to lose weight.

Yoga weight loss has traditionally in the past never been considered as an alternative to losing weight. However today, more and more people are realizing the wonderful benefits that yoga weight loss has to offer as a weight control program. There is one aspect of yoga weight loss however that you need to consider before deciding to start your yoga regimen. You need to formulate a specific goal that will help you to succeed when it comes to your losing weight.

Losing weight is more than just removing a set amount of pounds that you may not want. Losing weight must become a new way of living your life. Many programs today are successful when it comes to losing weight. But those unwanted pounds eventually come back. By your deciding to change to a yoga format as a weight reduction method, you will be able to lose weight, and maintain a healthy weight permanently.

There are many interesting bits of information when it comes to doing yoga. For example, a weightlifter has a muscle mass that is much heavier than the muscles that are produced when participating in yoga exercise. A good muscle mass will help your body to burn more calories throughout the day.

Plus yoga helps combat weight gain by reducing stress. When you are stressed, what do you do? You eat more. That obviously adds unwanted pounds. By relieving that stress, you are more apt to maintain an optimum weight throughout your life. There are many different styles of yoga. Which style is best for you to lose weight is simply a matter going to the Internet and researching the different options.

Why Fitness Is So Important!

Look in almost any magazine, every other commercial on television, and virtually ads all over the internet and you will see a barrage of information on fitness. Why has fitness become such a topic, and why is it so important? As we go through this article, you will see quite a few benefits to maintaining fitness and even why it is important to do so.

To begin, most people think fitness is just going to a gym, pumping iron, and working out for long hours at a time. While exercise is important, fitness is not just about physical training, but includes all aspects of a healthy lifestyle including good nutrition. When it comes to training, and when it comes to food all you really need are 3 main principles and you can go far and keep a level of fitness that is good for you.

First, variety is essential. If you train only one part of your body all the time physical fatigue is almost certain to come in along with problems related to not being proportional. To ensure a healthy figure and overall well-being, no matter which exercise program you choose to do, make sure it works with different parts of your body keeping an overall sense of fitness.

Variety in food is important as well. There are so many nutrients and vitamins our bodies require, and not just one type of food or food group has all of them. Eating different foods allows our body to get what it needs and it almost goes without saying that no one like to eat the same food all day every day.

Second in line is balance. While it is necessary and important to work out, your body will require rest. Studies show that rest is almost as important as the workout itself, as it gives the body needed recuperation time. No one wants to overdo it.

Balance is also necessary when it comes to our eating habits. While on the one hand, overeating may cause sicknesses attached to too much nutrients, and can lead to excess weight, on the other hand not eating enough food can leave your body flush, lacking sufficient nutrients to growth and maintenance. This will also have an adverse effect causing low body mass.

Last in line, but most certainly not least is fun. No one wants to do something they don’t enjoy, or at least they wont be positive about doing it. When you not only do physical exercise, but find a program that suits your needs and you can enjoy it, it makes having a level of fitness that much easier and that much happier.

Who doesn’t enjoy food? Just because you have to be balanced and use variety does not mean you have to withhold good from yourself. There are plenty of tasty things to enjoy that are healthy and will help you maintain fitness.

So all in all, by having a variety, maintaining a balance, and enjoying what you do, you can have a good level of fitness that fits you.

Why Fitness Is Important

Your heart is the most important muscle in your body as it ensures the operation of all the other organs and elements in your body through blood flow. Normally, an adult’s heart beats between 60 to 80 times per minute.

You can measure your heart rate now by placing your forefinger and middle finger on the inside of your wrist and pressing down lightly. You should feel slight pulses. Count these within in a minute and you should have a result for your resting heart rate.

Make sure that you are relaxed and that you have not done any exercise for at least 10 minutes before taking your resting heart rate. Exercise and strenuous activity will increase your heart rate. You should also not calculate your resting heart rate just after waking as it could be slower than normal.

The higher your heart rate, the more likely it is that you are not fit. Individuals who exercise often and are generally healthy and fit should have a resting heart rate close to 60 but can go as low as 50 beats per minute. However, a heart rate below 60 could also be an indication of Bradycardia and should be checked by a medical professional.

Heart rates over 70 or 80 beats per minute generally point to an unhealthy or unfit individual. A resting heart rate above 100 means that the heart is working too hard to pump blood throughout the body and could indicate a serious medical condition.

People who are overweight or obese will have a higher heart rate than individuals who are fit. As the size of the body increases in volume, the heart needs to work harder to ensure that every part of the body is getting the supply of blood and oxygen required to function.

This means that unfit people often suffer from poor blood circulation and can experience tingling sensations in their extremities. It basically means that not enough oxygenated blood is reaching the area that is tingling.

But resting heart rate alone is not a measurement of fitness. A better measurement tool is to find out how quickly your heart rate returns to the resting number after exercise which is referred to as your recovery heart rate. There are a number of different calculations that are used to determine fitness and most involve an individual performing some type of cardiovascular exercise while their heart is being monitored.

You can perform a simpler version of these tests on your self. Take your pulse, in the same way as explained above, about 10 seconds after you have completed a workout and write the number down. Repeat the process about 1 minute after exercising and write down the second number.

Subtract the second number from the first and the result will give you your recovery heart rate. The higher the difference between these two numbers, the fitter and healthier you are likely to be. The fitter you are, the stronger and healthier your heart is.

Weight Training For Women

If you look at fitness magazines for women you will find a lot of suggestions for cardio routines, articles on toning certain body parts, and strength training using light dumbbells. The truth is that women should strength train just as men do for full body health and fitness. Unfortunately this message has not been widely spread, and women are missing out on this important aspect of fitness.

Most women want to slim down and be smaller. A common misconception is that if they lift heavy weights they will become big and bulky like men. That could not be further from the truth, as due to hormones and the way the bodies of men and women differ, it is a lot easier for men to put on muscle. By lifting heavier weights women will get some muscle definition but stay lean, unless they are using supplements specifically for that reason.

Weight rooms can be intimidating places for women, especially if they are not familiar with proper form for exercises. They are usually male dominated and women can feel alone and self conscious if there are not other women around. To avoid possibly feeling uncomfortable women will just avoid the free weights and instead use another part of the gym, which is a shame. If there is more knowledge given to women about lifting heavy weights, they will feel more confident about joining in and not feeling alienated.

This is not to say that cardio does not have its benefits. It is great for your heart and lungs, can reduce the risk of diseases, and can improve cholesterol levels. Both men and women will benefit from cardio exercises, but it should not be marketed as the only solution to weight loss for women. By building muscle, more calories are burned over the course of a day and with a healthy diet, that can result in weight loss.

When starting any new exercise routine, it is important to talk to your doctor about your plans and get the okay to proceed. After that, where do you start?

Hiring a personal trainer can be a big help to women new to lifting weights. They will be able to keep an eye on your form to make sure you are doing the exercises right, which is important to help prevent injuries. They could also suggest routines that are suitable for your fitness level.

Some people do not enjoy exercising in public, in which case online is a great tool available to help learn new exercises. There are many websites devoted to weight lifting that include detailed videos made by professionals to watch at home. Especially if you are exercising alone, it is important to keep the weights light when trying an exercise for the first time. Once you are familiar with the proper form you can add more weight.

There are many reasons women have shied away from lifting heavy weights, but that should no longer be the case. It is time to ignore the media and instead focus on becoming strong. For full body health and fitness, both men and women should add strength training into their exercise routines.

Weight Loss Made Easy

Weight loss is a major problem in U.S. Every day there is a formula or a new method to loose excess weight or to get rid of obesity.

There have been scientific interventions in midst of natural ways of loosing weight. Many people in US follow different methods to keep themselves happy.

The health experts recently mentioned the only loosing of weight can be done through natural process.

There are people who intake weight loss tablets or medicines, this can create a huge misunderstanding within the system of body and can really carry a lot of negative implications as one starts aging.

The best remedy for the weight loss is through natural process, this was the basic conclusion by the experts.

Natural process of weight loss comes with understanding your body and really taking to heart that you need to reduce weight for your own sake and your body’s sake.

Before going to natural way of losing weight or weight loss method, it is best to take consultation from your personal health expert, taking suggestions from him or her for the best way to go around in losing the excess weight.

Some of the methods that many health experts suggest for losing weight is watching the diet, exercising and drinking lot of water.

Health experts once came to say that, drinking 2-3 bottles of water daily can reduce obesity in no time, people have not been able to grasp that well, but water really plays a great affect in keeping one fit and healthy.

Obesity is an illness and some times it is psychologically in the head. It is important to remove any negativity from the head about your obesity and move on to having a healthy life style.

Most people in U.S are suffering the problems of obesity for the very reason of being obese and not ever being able to come to a normal lifestyle.

People need to really take it serious and to heart, that obesity is just a illness in head and once people decide to lose weight by proper implications than it is easy to lose weight in no time.

Losing weight is not difficult, it is an easy method. Losing weight involves, taking care of diet, taking care of intake on calories, drinking to the most 2- 3 bottles of water every day and exercising. These are the best methods to lose weight and gain confidence about your self.

Major observation given in losing the weight is watching the intake on calories every day. People have no balance on what they are eating every day.

Many testimonials of obese people who have lost weight have said that, they never maintained their calorie levels daily, they had no control over it and they kept eating till they were tired.

But once they started maintaining a diary on the intake of calories they have in a day that changed the whole perspective for them. They also made a point of exercising for one hour in a day, which is said to be more than enough period to lose on extra fats in a day.

Water Fitness For People With Osteoarthritis

If you have osteoarthritis, staying fit can be a particular challenge because there are so many activities that are painful. One great activity that really helps with flexibility, pain reduction and fitness is swimming. In this article, we will discuss the benefits of swimming for people with osteoarthritis. Read on to learn more.

If you have your own pool, you have no excuse for not maintaining an excellent level of fitness. A daily swim will help you feel better and be healthier in every way. Be sure to keep the water warm enough to really help with muscle, tendon and joint aches and pains. A standard pool heater or a solar pool heater can really help with this.

If you do not have your own pool, there are lots of options available for you. Visit your local Y, your community pool, a pool at a local senior center, college or university. You could also join a health club that offers pool and spa facilities. This is a great way to rest, relax and get good exercise all in one trip.

Many of these facilities offer water aerobics classes that you are sure to enjoy. You will be surprised at the excellent, sweat free workout you can get while supported on all sides by water. Getting gentle, supported exercise every day is key to staying flexible and reducing the pain of osteoarthritis.

You can enjoy fun workouts by walking, skipping and jumping in the shallower end of the pool. Build up to in-water running, and try running into the deep water and then plunging in to swim to the end of the pool. This kind of free form exercise is fun and exhilarating and is the in-water version of interval training.

You could also swim laps; however, you should not start out with a challenging exercise like lap swimming. Instead, begin by walking laps in the shallow part of the pool and paddling around a bit to help get your muscles and your entire body used to more exercise. You may want to take advantage of a kick-board or similar flotation device for support.

Make creative use of other pool implements. For example, even if you do not swim with your head under the water, a snorkel can help you breathe without turning your head. This is a good idea if you experience a lot of neck pain.

When doing standing exercises for your ankles, knees and hips, you can use an inflatable donut float around your waist to help you stay stable and prevent your going underwater if you should fall over.

Water exercise is one of the best forms of exercise for people with osteoarthritis. It addresses every aspect of the symptoms of this illness, from inflexibility to pain to bone density. Even though water exercises do not help build bone density quite as effectively as weight bearing exercise on land, they do help some. Additionally, you will feel so much better from your water workouts that you will be able to participate more fully in other types of exercise.

Using Diet and Exercise to Maintain Proper Fitness

The easiest way to improve your strength and fitness is to eat the right types of food, and perform the best type of exercise. However, it’s important to remember that each individual is different, and has specific body types. One individual might be strong enough to run a marathon, while another can lift weights. Additionally, food reacts differently in each of us, where some people can eat whatever they want, and not gain weight, while others seem to put on weight by eating proper amounts of food.

Dieting for Fitness

The core principle to eating the correct diet is to avoid the consumption of junk foods. Junk foods can be described as anything that contains loads of sugar, refined carbohydrates, or a high level of artificial colors and preservatives. This means eating no sugars, candies, white rice, white bread, or fried foods that are created with Trans-fats or hydrogenated fats.

Fried foods are especially dangerous to the health and fitness of every individual. They contain harmful chemicals, which are known to be carcinogenic. Additionally, foods that are fried in low-quality unsaturated oils contain huge amounts of Trans-fats which can cause a variety of ailments.

Taking Supplements

The types of foods that are offered to the general public are often grown in poor soil. This means they contain low vitamins, minerals and nutrients. Because of that, the food does not provide enough necessary enzymes to help break down the food sufficiently to absorb the nutrients, minerals and vitamins they contain. As a result, it’s important to take vitamins especially vitamin C in significant quantities, along with digestive enzymes that can help break down the food properly, and absorb all the good nutrients.

Exercising for Fitness

Many individuals that want to become healthier believe that they need to work out extensively to achieve their fitness goals. However, simply walking every day is a wonderful form of exercise, which can add significant health benefits to the body.

The benefits that walking add includes the ability to keep you strong, in a relaxed mood, and physically fit. In addition, it helps to maintain existing body weight, or lose weight if necessary. Walking is known to lower LDL, or the bad cholesterol that cause significant problems to overall fitness. In addition, it raises HDL, or the good cholesterol that moves toxins and impurities out of the body from the cellular level.

Walking is also known to effectively regulate the body’s blood pressure while controlling type II diabetes. Walking every day can reduce the potential of heart attacks and other coronary problems. It alleviates pain from arthritis, while controlling swelling in the joints. It’s also known to prevent the body against a variety of cancers. In all, it is the most effective way to lose weight quickly, while optimizing the body’s fitness.

By maintaining a quality diet of high level organic foods, consumed in the proper quantity and portions, along with walking at least 30 minutes every day, are great ways to stay fit. It can maintain blood pressure, and help you avoid serious health problems now and in the future.

Understanding Fitness in Today’s World

Often in today’s world, one of the most confusing parts about fitness, is the industry itself.

Staying up to date, while not necessarily easy, is something that everyone interested in fitness should take the time to do. When you stay up to date, you are less likely to be induced by false advertising, and promises of quick weight loss and fitness. By learning a little bit about your local fitness club, you may save yourself from a rude awakening.

How You Can Avoid Being Confused by the Fitness Industry

The old expression never buy a pig-in-a-poke certainly proves true here, never believe a claim without first investigating.

By doing just a little bit of research, concerning your local fitness club or industry, you’ll likely find a trainer or club rise to the top. When you find this trainer or fitness club, you’ll know that your health and fitness goals are in the hands of a professional.

How to Do Proper Research in the Fitness Industry

Here are a few suggestions when looking into any fitness club or personal trainer…

What is the guarantee associated with her claims? Meaning if you fail to achieve results, is a refund offer?

Is the fitness club or personal trainer licensed, and is there a license on display in his or her office?

Do they have a list of previous clients, and if so are they willing to let you talk with one or more, in order to ensure what they are telling you are correct?

Is the personal trainer or fitness club willing to work with you on an individual basis, or will they try to pigeonhole you into a particular fitness plan?

When you speak with the personal trainer, or visit the fitness club, do you feel they are someone whom you can trust?

While these questions are not necessarily all-inclusive, they should lead you to other questions, all of which should help you make an informed choice, since fitness is a very personal commitment and each of us likely has different goals.

What Does a Licensed Fitness Coach Offer?

When you speak with a licensed fitness coach, you know you are dealing with someone who has taken the time and energy to learn as much about their craft as possible. Additionally they have likely had to pass certain tests, and or background checks, for certification.

What Is the Involvement of Your Fitness Trainer?

While it is not the intent seek a personal trainer who will ride you like a drill instructor, you should seek someone who has a giving personality, and is involved in the actual process. By doing so, should you reach a brick wall, or simply not understand a particular exercise or instruction, they will be there to lend a helping hand. By finding a personal trainer of this type, you can then devote your time and energy towards reaching your fitness goals, and not be wondering if the path you’re a walking is correct.

How Knowledgeable Is Your Fitness Trainer about the Industry?

While it may not take a college degree to become a personal trainer, it is necessary they are well schooled in the industry, understand your goals, and help you take the necessary steps to ensure complete physical fitness. In any sport, it is always wise to practice with someone who is better than you, allowing you to perform at your pinnacle, in order to remain competitive. The same holds true with your personal trainer, they should not only be knowledgeable, but physically fit and well schooled in what it takes for a person to achieve a certain level of fitness.

Fortunately, it’s not difficult in today’s modern age to find exactly the right type of trainer; with a little bit of online research, possibly talking with family and friends, you can find the personal trainer will help you reach the next level of fitness.