FiTNeSs HeaLTh BuZz : April 2012

How Women Should Lose Weight

If you are a women, you pretty much know where your body gains fat. You can look in the mirror and point out every flaw that you have, although everyone is their own worst critic. But for the most part, women usually gain weight in their lower abs and thighs. Unfortunately for women as you get older, flabby arms start to become a problem too.

So how do you attack those areas of opposition? What type of game plan should you have so you can defeat the enemy of stubborn fat? First, you need to change the way you eat. There are certain foods that you can be eating that will help your body not hold onto fat. Foods that have whole wheat and whole grains are great to eat because they can actually help flatten your stomach if you eat the right portions and balanced portions. I know most of us do not like to hear this, but we need to watch what we eat, it is the most important aspect to losing weight. Lean meats, fish, chicken, vegetables, fruits, nuts, non fat dairy, are all things that we should be incorporating into our diets. Ladies, no more late night snacking or eating your feelings.

Next, you need to start up a workout plan, it can be something simple to start off with. Walking a couple miles is a good start, but as you start getting in better shape, you will need to up your workouts. Start running, bicycling, rowing, dancing, or you can even do some weight lifting. Do not be afraid of bulking up, because there are ways you can lift weights that promote lean muscle mass instead of bulkiness.

If you follow these two steps then you should have no problem in staying or getting in shape.

Lose Body Fat in Your Legs

Do you want to lose those thunder thighs? Your legs don't deserve to be covered up by unwanted excess fat. If you want to lose body fat in your legs you need to do more than a couple of simple leg exercises.

Don't get me wrong, a solid leg exercise routine will help you lose body fat in your legs, but there is a more effective approach. First, take a look at your whole body. I would bet a lot of money that you have excess fat on other parts of your body as well. So here's the kicker, the only way to effectively lose fat in your legs is to lose fat in other parts of your body as well.

When you workout your body uses energy (from the calories you put in your body) to fuel your exercise routine. It is impossible to tell your body to only use "energy" from your legs to complete whatever activity you are doing. Have you ever seen anybody with a ripped six-pack, but gigantic fatty legs? I didn't think so! Therefore in order to lose body fat in your legs you must lose body fat from other parts of your body as well (a nice little bonus).

Start a workout routine for the sole reason of boosting your metabolism. Boosting your metabolism and gaining more muscle all over your body is the easiest way to lose body fat in your legs. The way to boost your metabolism through exercise is to have many high intensity but shorter workout's. For example, it would be better to do some high intensity sprints instead of a long jog around the track. This can apply in the weight room as well. Try to limit the amount of time you rest in between each set, and focus on exercises that recruit many muscle groups.

A good way to do this is to pick two exercises that recruit different muscles (i.e. dead lift and pull-up) and go from one to another without taking a break. This will get your heart pumping and will boost your metabolism if done on a consistent basis. The best part is, you will lose body fat in your legs even while you are doing pull-ups or any other upper body exercise.

Remember no matter how hard you workout, you will never lose ANY body fat if you don't eat the right meals and snacks.

How to Lose Weight Safely and Effectively

By Peter Harris

How can you lose weight effectively when you are extremely overweight and feel like the situation is hopeless? When you have to lose only a few pounds to fit into that special dress or jeans or simply to feel better about yourself weight loss isn't that big of a deal. When you have to lose 40, 50 or even 100 pounds or more then losing the weight becomes a monumental task! How can you safely lose weight?

There are many ideas out there about this topic. Bottom line - if you expect to drop weight (and alot of it) quickly and without much effort then forget it. It won't happen. Yes, there are people out there that have lost a lot of weight on crash or fad diets but what do they look like now? If you expect some magic answer or magic pill to take your excess weight away then be prepared to be disappointed. Statistically you will gain all your weight back and probably alot more. In the end you will be no further ahead than when you started. Don't fall for the gimmicks. Here are the basics on how to lose weight effectively.

1. Try to avoid food that contains a lot of "fat" (Trans fat, total fat).

2. Try to do a little bit of exercise (whatever makes it fun: swimming, walking, jogging). 10-15 minutes a day is a good start.

3. DO NOT avoid all "fat" in the food.

4. Limit yeast intake for approximately 6 weeks then slowly introduce back into your diet a little at a time.

5. Don't fall for fancy advertising, magic pills, or quick solutions!

6. Keep a journal of EVERYTHING you eat for at least 2 weeks (1 month if possible). Be honest. What you learn about yourself will amaze you.

7. Begin your weight loss journey in small steps.

8. STOP eating candy, chips, soda/pop, "junk food", "fast food", Alcohol, etc immediately.

9. You need a well thought out plan to follow with goals.

10. Make a commitment to yourself that you are motivated to lose weight THIS TIME!

There is no way to lose weight effectively and safely that doesn't require commitment, dedication and a strong desire from you. The faster and easier you lose weight, the faster you will gain it back. Give yourself 1/2 year to lose 20 lbs maximum, 1 year to lose 40 lbs and so on. Consistency is the key to safe and effective weight loss AND in keeping it off in the long term.

Tips on How to Lose 10 Pounds in a Month

How to lose 10 pounds in a month? This question is always asked by numerous people. People are always curious to find quick, safe and efficient ways to lose body fat at a quick rate. Experts have developed infinite formulas to help people to lose body fat. All such products help to lose body fat in a short span of time but important thing that need to be taken into account is how long this weight loss is sustained. All such quick weight loss mechanisms give temporary success. Following are natural ways to lose 10 pounds in a month permanently.

Proper Diet Plan

Make a proper diet plan for you. Diet is basic component for weight loss program. Always eat healthy foods. Reduce the amount of processed foods, for example white rice and white bread which only pack on unnecessary carbohydrates. Don't use deep-fried foods at any cost. Try to avoid salty foods like French fries completely. Proper diet plan not only guarantees to lose 10 pounds in month but sustain it permanently

Exercises and Physical Activity

Add a few exercises or physical activities to your daily routine like walking, running, jumping and skipping. These exercises elevate your heart rate, releases crucial hormones and reduce stress. Physical activities are best source to lose 10 pounds in a month if combined with some fat burner supplements. It compounds the effects and promotes quick weight loss. Taking a half hour walk daily brings impressive results to lose body fat.

Drink a Lot of Water

Consume water very often every day. Drinking 10 glass of water every day inhibits your hunger and makes your body work efficiently. Our body comprises 70% of water. It is main source of nutrients transportation to all parts of body and helps disposing the waste from body. If sufficient quantity of water is not consumed, the body makes efforts to conserve water within the body and in this way gains more weight. Quick and better results can be taken by adding lemon to the water. It is very simple to lose 10 pounds in a month by consuming 10 glass of water daily.

Cut Down Sugary Drinks

Try to avoid sodas and soft drinks as much as to you can. All such drinks contain tons of sugar which turns to fat quickly. Use of soft drinks after meal also creates digestion problems and a good reason for gaining weight. If you use fresh juices instead of soft drinks and sodas, you are replacing unhealthy calories with healthy one and your dream to lose 10 pounds in a month comes true.

Complete Sleep

Take a complete sleep daily. Specialists recommend 8 hours sleep at night. If you take complete sleep daily, it activates your metabolism and your dream to lose 10 pounds in a month comes true. Having enough sleep also prevents tiredness induced binge eating.

No Food before Sleep

Do not take any sort of meal before going to sleep. Your last meal should be at least 3 hours before going to sleep. It will give sufficient time to body to digest food and burn the calories while you are active and awake as appose to just storing the calories in your body during sleep.

No Starvation

Do not opt for starvation to lose body fat. One can lose body fat for some margin in short period of time but starvation creates imbalance in internal body mechanisms that creates problems. If you have set a goal to lose 10 pounds in a month and opt for starvation it can bring out numerous side effects to you body for long period of time. The metabolism rate of the body slows down miserably during starvation which can be reason of gaining weight. Do not opt for starvation at any cost to lose body fat.

Eat Often

Take five to six small meals in a day instead of three large meals. You can also take three main meals along with two snacks each day. This will keep your hunger under control. Do not let you metabolism inactive by without eating nine hours. Keep it active with smaller amount of foods and lose 10 pounds in a month.

Activate your Metabolism

Metabolism plays a basic role in weight control. You have to activate you metabolism if you want to lose 10 pounds in a month. Above mentioned tips do nothing but activate your metabolism rate that helps you to lose body fat. If you want to accelerate your weight control you have to activate your metabolism and keep it activated at any cost.

AB Six Pack

By Steve A Foster

Having a good "six pack" of abdominal muscle is what any person engaged in sport and even more to bodybuilding, would like. However, most information that people know about abdominal work is often misunderstood. All we ever see is people spending hours working on the abdomen, the abdominal wall trying to re-emerge from a large amount of fat and even always complain about not making them see the "six pack."

Taking into account this: "No matter how much abdominal work you perform, you can never have a defined abdomen until you do something to remove the thick layer of fat covering them." On the other hand, if you're among those who believe that performing hundreds of crunches every day can remove fat from that area, as you say you've lived deceived. You can finish with good six pack abdominal muscle, but since the fat around your abdomen is still there, you do not get it to appreciate.

A big part of having a good, clean middle section lies in the diet. This is a key point for low body fat levels, and thus, you can watch all the effort put into it. Without a proper diet, we could not see the progress we're making. In addition to diet, a good technique to perform such exercises, we will ensure that the development of our bellies will be optimal, and thus, to accomplish what we look for. And you begin to apply these tips and stop wasting time, I will present a series of exercises that you should take into account in your next abdominal muscle routine. That are described in such a way so as not to make mistakes in their implementation.

LYING LEG LIFTS

Muscles worked:

The primary muscles worked in the lying leg lifts are the lower abdominal muscles. Second is the upper abs, oblique and hip flexors.

Equipment needed:

This exercise can be performed on the floor or on a flat bench.

Execution:

Lying on the floor with your back flat, place your arms with your palms down, between the floor and your buttocks. Please keep your lower back rounded and, your shoulders slightly raised off the floor. Keep your legs slightly bent. Then upload about 60 cm above the floor. With great control, back down till you have your legs a few inches off the floor. Repeat until you have completed the desired repetitions.

Recommendations:

Be sure not to arch your back while you do your repetitions. Place your hands under your buttocks, this will help keep your lower back rounded and firmly placed on the floor. Similarly, this will keep the tension in your abdominal muscle.

Comments:

The lying leg lifts are a great movement to emphasize the lower abdominal muscle. This is important for full development of the abdomen. Remember, the abdominal are a muscle and are stimulated by overload. To increase it, this time you can place a dumbbell between your feet.

HANGING LEG LIFTS

Muscles worked:

The primary muscles worked during the hanging leg lifts are the lower abdominal muscle. Second is the upper abs, oblique and hip flexors.

Equipment needed:

The Chinning bar.

Execution:

Dominated reaches the bar and let your body hung. Raise your legs and bring your pelvis forward, contract your abdominal muscle and your lower back slightly rounded. With great control, lower your legs back to starting position. Repeat until you have completed the desired repetitions.

Tips and recommendations:

Keep the movement under control. Do not swing or push to raise your legs. Keep tension on your abdominal muscle at the bottom of the movement.

Comments:

If you decide to do this exercise, could be useful to use straps. With this your grip is not weakened. The abdominal respond to overload like any other muscle. A disadvantage of this exercise is that it is difficult to add extra resistance.

INVERSE CRUNCHES

Muscles worked:

The primary muscles worked in reverse crunches, lower abdominal muscle and hip flexors. Second upper abdominal muscle and oblique.

Equipment needed:

Declined bench or abdominal adjustable table.

Implementation:

Lie face up on the bench and place your hands over your head to hold you on the bench. Flexing your legs and lift your knees toward your chest by lifting the pelvis. Under strict control, lower your legs and return to the starting position.

Tips and recommendations:

Be sure to keep a strict control and balanced legs.

Comments:

The reverse crunches are not as effective as leg lifts. It is difficult to add additional strength and feel as if the exercise put too much stress on the hip flexors.

CRUNCHES

Muscles worked:

The primary muscles worked in crunches are the upper abdominal muscle and then comes the lower abdominal muscle and oblique.

Equipment needed:

The crunches can be done on the floor or on a bench.

Execution:

Lie on the floor with your back completely flat. Flexing your legs and lift your knees, so your legs are perpendicular to the floor. With your hands placed in front of your chin or behind your head, exhale up your torso toward your knees by a strong contraction in your abdominal muscle, hold it for a second and then slowly returns to its original position.

Tips and recommendations:

Do not arch your lower back during crunches, Keep it slightly rounded. If you have your hands behind your head, make sure not to push the neck. Do not try to lift the entire body off the floor. Keep your lower back in contact with the floor or bench, and round your shoulders in the contraction phase of the exercise.

Comments:

The abdominal are like any other muscle and are stimulated by overload. You can hold some weight while doing crunches to increase the overload and abdominal stimulate further development.

Crunch ROPE PULLEY

Muscles worked:

The primary muscles worked in the rope pulley crunches are the upper abs. Second is the lower abdominal muscle and oblique.

Equipment needed:

Milestones for machine back and a rope handle.

Execution:

Take the rope and go down to your knees. Keep your arms above your head. Now, bring your torso down till you're 90 degrees from vertical. Under strict control, raise your torso back to the starting position. Repeat this movement until you have completed the desired series.

Tips and recommendations:

You must remain under strict muscle control throughout the movement. Keep your legs and hips tight and made the move from your hips.

INCLINED CRUNCHES

Muscles worked:

The primary muscles worked in inclined crunches are the upper abs. Second is the lower abdominal muscle and oblique.

Equipment needed:

Declined bench or an adjustable bench.

Execution:

Lie with your back flat and your feet secure. With your hands placed in front of your chin or behind your head, exhale and upload your torso toward your knees by a contraction in your abdominal muscle. Hold the contraction for a second and then slowly lower your torso to the original position.

Tips and recommendations:

Do not arch your lower back during crunches inclined, keep it slightly rounded. If you placed your hands behind your head, make sure not to press on your neck. Do not try to lift your entire body of the bench. Keep your lower back in contact with the bench and round your shoulders during the contraction phase of the exercise.

Comments:

The abdominal respond to overload any other muscle. To increase the overhead, you can hold some weight while doing the exercise. Stick to the letter all the points described here and I'm sure you will soon see the results.

Good luck and see you soon!

How To Avoid Getting Fat

By Krystie Millward

Don't shop when you're hungry!

When you are hungry your blood sugar levels will be low, therefore you will naturally crave sugary foods. If you enter the supermarket while you are in this state, no matter how much willpower you think you have, those sweet foods will be in your shopping basket, before you get to say 'fat cow.'

We suggest eating before you go to the supermarket, and making a shopping list so you do not get distracted.

Do not skip breakfast!

Are you always running around in the morning, never finding time to sit down and eat a good healthy breakfast? Breakfast, meaning 'break the fast' really is the most important meal of the day. By missing breakfast, your body will go into starvation mode and hold onto all excess fat it can. By eating breakfast within 30 minutes of waking, you will start your metabolism for day, meaning more fat will be burnt.

Set your alarm 20 minutes earlier in the morning and make sure the night before you have all the food prepared for when you get up.

Don't give in to cravings!

In today's world, there are food temptations everywhere. Studies show that an average craving usually lasts only 10 minutes. So next time you get sucked into the sweet shop, stop, ask yourself 'do I really need this' and get out as quick as you can. Have a big glass of water and get some fresh air. Ten minutes later, your craving would have passed.

Do not ban everything you love!

When I first started out as a personal trainer and wellness practitioner, I preached to my clients about giving up sweets and alcohol (all the things they loved so dearly). What I quickly found, was that banning anyone from anything will only lead them to wanting more. Instead of banning (a negative goal), try and reinforce positive goals such as eat vegetables with every meal. I found that this was a fantastic strategy and my clients were full from the fibrous foods therefore did not crave the sweets and chocolate like they had in the past.

Do not avoid fat!

You need good fats to burn off bad fats. It is essential for the body to get adequate supply of healthy fats. Healthy fats are responsible for keeping hormones happy. The best sources of Vitamin A, D, E and K are found in good fats such as butter and animals (don't feel guilty eating that chicken skin or beef crackling). Contrary to conventional belief, there are no conclusive studies showing that saturated fat will lead to heart disease.

Don't eat too many carbs!

Did you know that all carbohydrates are a form of sugar? Eating a diet which is low in carbohydrates is a natural way of eating. From an evolutionary stand point, we have been eating meat, fish, nuts, eggs, leafy vegetables and the occasional bits of fruit for 2.5 million years. It has only been in the last 10 thousand years we have introduced processed grains into our diets and within this time, we have gotten fatter and diseases are at an all time high.

Limit your carbohydrates to vegetables and the occasional pieces of fruit and increase your protein and good fats. This will allow your body to burn fat as its most efficient fuel keeping you at a healthy weight.

Follow these tips to have the body of your dreams.

Best Cardio Workout For Weight Loss

By Susan A Johnson

Cardiovascular (or aerobic) exercises have been scientifically proven to be the best exercises for weight loss. Cardio exercises involve raising your heart rate to a moderate level and keeping it elevated for an extended period of time. In other words you're exercising at a steady pace for over 20 minutes. By doing this your body is burning fat as its primary source of energy. To answer the question of which cardio exercise is best for weight loss... whatever you enjoy doing the most!

There are many types of exercises that fall into the category of being cardiovascular. The most common are power walking, jogging, swimming and cycling. They are all effective in being able to raise your heart rate to the fat burning zone, and keeping it there for an extended period of time. You can find your fat burning zone by using your age and a simple formula. The heart rate fat burning zone is between 60-70% of your maximal heart rate. Your maximal heart rate is 220-your age. So for a 55-year-old, the max heart rate is 220-55 which is 165. Then to find the fat burning zone find 60-70% which is 99 to 115.

My advice would be to try each of the exercises and see which your most enjoy and which one gives you the best results. But don't just try it once and give up. Give each exercise a good 3 weeks so your get a good idea of what really involved and how benefit you will get. Remember that to lose weight you must exercise for at least 3 days a week, if not more.

It is always a good idea to add variety to your workouts. This helps prevent your body reaching a plateau when it comes to weight gain. It will also keep you interested and motivated and help keep you on track. There are a few ways to mix up your workouts. Firstly you can change the exercise altogether. For example if you have been running for a few months go swimming for a week.

Another way to mix up your weight loss workouts is to add resistance exercises to the routine. This can be easily done without any equipment. During you run stop every 5 minutes and do a set of sit-ups or push-ups, then after another 5 minutes stop and do some squats and lunges and so on. This will help you boost your weight loss and at the same time help tone and strengthen your muscles.

5 Tips for Successful Dieting

By Nuala Rees

Weight loss is the one subject that is always a news topic. Everywhere you go,you see or hear some type of weight loss message. The dangers of being over- weight features regularly on the nightly news. Our Stores and the Internet are full of weight loss books and products. Weight loss is discussed everywhere, and the newest 'guaranteed to work' diet is on every tongue. If you're trying to lose weight, I hope these few tips will help you to get going...

Tip #1 - Don't just talk about losing weight, do it!

Sitting down with a friend, glass of soda in hand, discussing how you really want to loose weight, will not shift the weight. Cut out the glass of soda or wine, and take action, starting immediately. Stop talking and get walking! It will not be long before some results start to show...

Tip #2 - Avoid fast weight loss diets.

A steady loss is much safer and better, than the much advertised fast loss diets. For long lasting results, you should aim at losing about 2 pounds weekly. In order to achieve this, you must reduce your intake of calories. It is imperative that you combine your diet programme with some form of physical exercise.

Tip #3 - Don't waste your money.

Don't waste your money on the latest trendy diet, and weight loss gimmicks. These are not the answer for you. Choose a sensible programme, eat a well balanced nutritional diet, of fruit, vegetable,and lean protein, this will help you with your weight loss plan.

Tip #4 - Weight Loss and changing your lifestyle.

Many people have a problem with weight all their lives. our sedentary lifestyle,and excess processed foods are two big factors in the on going battle with weight loss. If you want to loose weight, and not put it all on again once the diet is finished, then you have to change your eating habits, to be successful you have to change your lifestyle, and make the healthy food choices, and staying with those choices...

Tip #5 - Don't let the weighing scale rule your life.

So now you are on 'THE' diet, please do not be a slave to the scales, because if you find you've not lost weight quickly enough, it is very easy to give in, and go and try another diet. You must give the diet a fighting chance. Also even if you are not losing weight as fast as you would wish, your health will be improving, your heart will function better, and your cholesterol will be stabilized...

So to round things up, do not give up at the first hurdle, do not weigh yourself daily, change to a healthy diet, do some physical exercise daily, and most of all, don't talk about dieting.

Abs Diet Guidelines

By Juliet White

More than any other areas of the body, the abs are the center of attention for many diet and exercise programs. This is not surprising for aesthetics and health reasons. On one hand, flat abs is good to see on any individual with the exception of pregnant women, of course. On the other hand, fat around the middle has been linked to increased risks for diseases like diabetes and weakened heart function.

One of these diet programs is proposed by the editor-in-chief of Men's Health Magazine, David Zinczenko, which is called the Abs Diet. Basically, it is a six-week plan designed to flatten the stomach, make for a leaner body and result in a healthier lifestyle. The guidelines for the Abs Diet are fairly simple and very commonsensical, too.

Eat Six Meals a Day

It may seem counterintuitive to flat abs to eat six meals a day instead of the usual three. However, there is a science behind the recommendation that can be simplified as follows: You are creating an energy balance in your body that keeps your body feeling full and satiated for most part of the day. Thus, you feel less need to binge on food later on.

The Abs Diet recommends that larger meals be alternated with smaller snacks. Basically, you eat your mid-morning and mid-afternoon snacks two hours before lunch and dinner, respectively, and one mid-evening snack 2 hours after dinner. Of course, you must eat your healthy breakfast.

Eat the 12 Power Foods David Zinczenko came up with 12 power foods that must be included in all six meals of the day. Since these foods can be combined in hundreds of combinations, you will not feel bored with the menu and you get all the necessary nutrients in one meal.

The 12 power foods are also easily remembered by using "abs diet power" as the acronym, thus:

· A- Almonds and other nuts
· B - Beans and legumes
· S - Spinach and other green vegetables
· D - Dairy fat-free or low-fat milk only as well as yogurt and cheese
· I - Instant oatmeal of the unsweetened and unflavored varieties
· E - Eggs
· T - Turkey
· P - Peanut butter, preferably the organic kind
· O - Olive oil
· W - Whole grain breads
· E - Extra protein in the form of whey powder
· R - Raspberries and other berries

These power foods can be made into smoothies, which the Abs Diet also recommends regular consumption for flat abs. An 8-ounce smoothie can be used either as main meal substitute or as a snack. For example, vanilla yogurt, uncooked instant oatmeal, chocolate whey powder and peanut butter can be made into a smoothie as a complete meal in itself.

Of course, drinking plenty of water and abstaining from alcohol are also part of the Abs Diet guidelines. Water helps in fat burning while alcohol helps in fat storage, thus, the advice.

Lest you think that the diet is so strict that you will be tempted to backslide into your old eating habits, think again. The author recommends eating anything you like one meal in a week just as long as you planned for it. And do follow the exercise plan, too, for faster and better results.

Weight Loss - What is a Calorie?

By Liz Canham

People on a diet always talk about counting calories but what is a calorie? It's true to say that more calories taken in than used up equals putting on weight. However, a calorie isn't a foodstuff that you eat so that if you eat less of it you lose weight.

A calorie is actually a measurement of energy. Scientifically, a calorie is used to determine the amount of energy produced by a unit. In diet, a calorie is used to measure the amount of energy produced by food. A food calorie is 1000 times a normal calorie, referred to as a kilocalorie.

So, in terms of diet calories equal energy not quantities of food or weight. Now we know what a calorie is, we need to understand how it affects weight gain and loss, in other words what the body does with calorific energy.

After food is eaten, it is digested. So far, so obvious, but what happens next? The digestive system breaks food down which in turn generates energy which can be used by the body to make muscles work, repair cells as well as lots of other biological functions.

If the body doesn't use all the energy produced by food, it stores some of the excess ready for later use when needed. The storage chambers are called chemical bonds which bond, in this instance, between molecules in fat cells.

Normally, the total amount of energy needed by the body is provided by glucose in the blood stream. If there is insufficient glucose, the liver produces some more but that is followed by the use of the energy stored in those chemical bonds or fat cells, thus reducing body fat.

Simply put, a long term shortage of energy encourages the body to use stored fat. Less fat stored equals a lower fat ratio to body weight.

Many people think that dieting equals losing weight, but that isn't really enough for long term benefit. Firstly, actual weight as shown by the bathroom scales isn't really relevant unless height and muscle density is accounted for. Muscle actually weighs more than fat, so muscle increase can lead to weight gain. The important thing is the quantity and location of stored fat.

Dieters often struggle to move the fat to body weight ratio and the reason is simple. 3,500 calories need to be burnt before one pound of weight can be lost and burning that many calories without eating a similar amount is not easy.

A weight loss program needs to be a long term commitment to reducing the number of calories ingested sufficiently for the body to start burning the stored fat. However, the benefits are immense in terms of increased energy, a better body shape and improved health.

Losing Weight is Extremely Easy If You Follow These Four Simple Tips!

By David Copas

So you've made a decision to lose weight and you want to get the results that most companies claim you'll get. If you want those results, you can get them. You can get those results naturally. You don't even have to buy pills, fat burners or any other such shit.

Losing weight is extremely easy if you know what you are doing. If you know the right thing to do, start doing it. Soon you'll lose weight like celebs do. Here are four simple tips to lose weight easily and effortlessly...

Moderate Exercise

Don't just run on the treadmill. Try out other workouts. Download some workout plans and start following them. Otherwise ask your fitness trainer. If you can't go to a gym, here's an effective workout you can follow:

30 second sprint

5 pushups

10 Indian squats

30 seconds stair climbing

10 sit-ups

30 seconds jumping

5 pushups

Rest for a minute

This exercise will have you gasping for breath and will make you sweat like hell. You lose weight by sweating not lifting weights at a comfortable pace.

Stay Away From Bad Foods

If you eat burgers, pizzas or any such junk foods try and stay away from them. It'll take some time to master your temptations. These foods will slow down your digestive process and will cause you to gain more weight.

Drink Lots of Water

Replace your soft drink intake, coffee intake with water. Just do it for the next five days. After five days, you'll be amazed at the weight you've lost.

Water washes away toxins present in your body. These toxins tend to screw up your digestive process and your immune system which causes weight gain.

Find your strengths

Find your strengths to help you lose weight easily. Weight loss isn't easy. It's only easy if you know your strengths. Write down your weight loss goals on a piece of paper. Write and rephrase them once again. Keep doing it until they sound perfect to you.

When I wrote my goals, it took me about two pages to describe my ideal body, ideal weight and ideal muscle mass. Write them in the present tense.

Read your goals once in the morning and once in the night for the next thirty days. You'll have to feel inspired to take action after reading your goal. That's how you get motivated. You don't get motivated by going to some Tony Robin's seminar. When you are super motivated, you'll begin to lose large amounts of weight easily and effortlessly if you follow these simple tips.

Do you Want to be Thinner, Healthy and Fit?

By Lucy Riddell

Here's what to eat:

1. Lots of vegetables and fruits

2. Increase healthy protein intake. This is how you build lean muscle tissue, which in turn speeds up your metabolism. Examples are fish, lean meats, low-fat dairy products, beans, and soy products.

3. Fiber-Rich foods. They will fill up and they make they are satisfying. In this category are: peas, beans, bran cereals, potato skins, nuts and seeds, oatmeal, bulger wheat, 100% whole wheat baked goods, fruits and vegetables.

4. Minerals. Calcium and other minerals are you "secret weapons" against body fat. They are found in low-fat dairy products, small or canned fish, soy tofu, green vegetables, nuts, seeds, bran cereals, and calcium fortified orange juice, and avoid processed, salt-loaded foods.

5. Eat fish and beneficial fats. Omega-3 unsaturated fatty acid in some fish, oils and nuts is a good fat. Eat moderate amounts of salmon, herring, mackerel, sardines and other oily fish. Soybeans, nuts, pumpkin seed are also excellent sources for Omega-3.

6. Reduce harmful fats - saturated and trans fats. These are not only high in calories; they are also loaded with harmful fatty acids that cause disease.

7. Always eat an adequate breakfast for several reasons: it will speed up your metabolism earlier in the day and when you skip breakfast, it makes it harder to control your appetite later in the day.

8. Eliminate alcohol. It is high in non-filling calories.

9. Stay away from junk carbohydrates - sugar and white flour are diet killers in all but the smallest amounts.

10. Gradually reduce your calorie intake because extreme and sudden dieting causes your body to conserve, not burn calories, and it slows fat loss.

11. Snack instead of eating large meals - larger, higher calorie meals tend to be stored as fat, instead of burned for energy. Ideally, you should eat five or six smaller, nutritious snacks each day instead of large meals.

12. Move! You must exercise to build lean tissue that burns fat. As little as two to three hours per week of brisk walking at minimum, and you will notice a major impact on your weight loss.

13. Reduce stress. It produces adverse fat-producing chemistry in your body. Try warm baths, meditation, deep breathing, stretching, massage, prayer and rest.

14. Get outside into the sunshine at least 20 minutes per day - the vitamin D you get from sunshine works with calcium for health and body fat control.

Weight Loss Tip - Drink More Water

Water plays a vital role in losing weight: It helps you feel full so you don't eat as much, it helps all of the important organs in your body dispose of waste, which in turn allows your body to burn fat better and faster.

Water has no calories, so you can have as much of it as you'd like. It also helps flush toxins out of the body, gives you more energy, and keeps your skin healthy too. Since it also helps you feel fuller, drinking water will prevent you from eating more food than you should. And of course, eating less helps you lose weight.

Some say that drinking cold water also helps boost your metabolism slightly. Theoretically: Your body needs a tiny bit more energy to warm the water, thus it could use a fraction more energy when processing it. I don't know if this is true or not unfortunately, but I personally don't think it hurts.

Here are a couple of easy ways to be sure you're drinking enough water:

First: Start your day with a glass of water. As soon as you wake up, gulp down a glass of water. Your body has been without fluids for 6-8 hours, so it's probably dehydrated. Drinking a tall, glass of water as soon as you wake up is a wonderful way to start your day. It also helps make you feel full, so you'll eat less for breakfast.

A glass of water also lets out all your digestive juices and jump starts your internal organ functionality, plus it gets your metabolism kicked in. So even if you want coffee or tea first thing in the morning, have that glass of water too. It's a great step towards losing weight.

I personally drink a big cup of water while waiting for the coffee to finish brewing.

Next: Drink a glass of water before you start a meal. Water helps make your stomach feel full, so drinking a glass before eating - or at the very least while eating - will help you eat less food.

Have another glass of water while you're having the meal. Again this is another way of making yourself full so that you can actually rise from the table eating less but feeling full just the same. Instead of drinking it one gulp, take sips after each morsel. It will help the food to settle faster so that you get that feeling that you are full faster.

Last but not least: Use a straw when you're drinking water. It actually helps you drink more without even realizing it.

PS: You should try to drink at least 3-4 liters of water a full day, more in day time while less at night time, and once you are used to it you'll note the difference in health after some time, it would be good for your skin and overall health, drinking plenty of water is one of the secrets of professional wrestler Bill Goldberg's incredible health. Another advice don't drink cold water you should drink water which is neither cold and nor warm.