Melts Fat Away – 3 Tips For Easy Weight Loss

The ugly truth is that the only way to lose weight and keep it off is with discipline. You must use more calories than you intake in your diet. Here are some ideals that will help you.

1. Challenge Your Friends

One of the best ways to be accountable to yourself is to share your goal with others. Start a weight loss challenge with a group of friends. Set goals together, have weekly weigh ins, and share tips and recipes. Create a facebook group and goad each other into meeting at the gym for workouts. A member of our group negotiated us a special deal at the gym – no startup cost, no contract, free childcare – because we were all signing up and they would never have had our business if we each had to pay $200 to walk in the door. Set goals and chip in for a small prize. We are rewarding the loser of the most percentage lost with a $20 gift card. We are also charging a dollar at each weigh in to members who gain any weight from the previous week.

2. Use an App

There are terrific apps for smartphones to help you log the food you consume, and calories you burn. You can link your food diary with your friends so they can see the food and exercise you log. The best way to be accountable is to have to enter everything you put in your mouth. I actually find that I can resist temptation a little easier because I know that my friends are keeping an eye on me. The apps are so smart you can scan the barcode of foods you purchase to make it easier to enter them. They have a huge database of foods, and you can add your own recipes. One of the greatest things about using an app is being able to plan. You can enter things you want to eat ahead of time and see if it adds up or sends you over your limit. If your grandmother puts a big plate of fresh brownies in front of you, you can whip out the phone, enter the treat and then decide if it is worth it. Maybe Gran’s brownies are so good you will eat one and then head back to the gym to burn it off!


3. Drink Water – But not With Meals

Replace most of your drinks with water. Your body is thirsty and canned sodas do nothing to quench that thirst. Log your water consumption in the fitness app too that way you will be reminded to drink enough. Remember that about half the time you think you are hungry and head for the fridge you are reacting to thirst. Have a glass of water with a slice of lime or cucumber and take a few minutes to enjoy it. You will slowly train yourself to reach for the water instead of the peanut butter and a spoon! Just remember not to drink while eating. A big glass of water with meals may seem like a great idea to fill you up and keep you from over eating, but it will also dilute your digestive enzymes and acids making it more difficult for your body to process the food. You will end up bloated and uncomfortable.

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How to Lose Weight The Easy Way

Not losing weight at the rate you would like – or not at all? Think weight loss is hard? It’s not! Here are five easy ways to lose weight that work and work extremely well. Do them consistently, and you will lose weight:

  • Focus on what you can eat, not what is off limits. Listing all the food you’re not allowed to eat – either on paper or just mentally – is a common mistake by dieters, and a surefire way to stay overweight. Why? Well, consider this: if you’re going by car to, say, Chicago, are you concerned with all the roads that do not lead there, or the ones that do? To be successful at anything, we need to focus on what to do, and leave all the “not to do” things alone for the most part. That goes for dieting also. A diet does not consist of what you can no longer eat, but what you can. So make a list of all the healthy low calorie foods you should be eating, and take it with you every time you go shopping for food. Hang it on your fridge too. This will make it easier to stay on course.
  • Go vegan. A vegan diet might be the most effective way to lose weight – provided you do it right. Focus on eating lots of high quality, clean vegan foods like fruits and vegetables, whole grains, sprouts, nuts and seeds, while avoiding junk like breakfast cereals, processed foods and sugary stuff like fruit juice. A properly planned plant based diet makes it incredibly easy to lose weight, and you can make it even more effective by eating most of your foods raw. The raw vegan lifestyle is becoming extremely popular all around the Western world, due in part to the fact that almost everyone who tries it reaches their ideal bodyweight easily. Do you have to go 100% vegan, or 100% raw vegan to get great results? Not at all. Make it simple: Eat as much clean plant food as you can. You will get results. And at 80% raw vegan you will get amazing results.
  • Walk everywhere (or as much as you can!). Burning extra calories is as easy as going for a walk, something pretty much everyone can do and easily fit into their daily schedule. Stop taking the car everywhere – walk there instead. You’ll get healthier and slimmer, and save both money and the environment. If you are a large person, then an hour a day of brisk walking can burn as much as 150,000 calories in a year – enough by itself to reach a healthy bodyweight for most people who weigh too much.
  • Start throwing around a kettlebell. Kettlebell training is the only form of exercise you need to get absolutely stunningly fit. Training with Kettlebells  is extremely intense, and exercises both the cardiovascular system and the muscular system very, very effectively. You will get stronger and faster with kettlebell training, and gain a great deal of endurance as well. A good kettlebell workout will not only burn calories during your workout, but for the remainder of your day as your metabolism is boosted for many hours after the workout has come to an end.
  • Get plenty of sunshine. Plenty of sunshine means plenty of vitamin D, and research shows that this vitamin is crucial for effective weight loss. Plenty of sunshine usually also means getting out of the house and living a more active lifestyle, which is associated with weight loss and improved health.

There you go! You can find more weight loss tips at FrankieFitness.com, but to be honest: if you’re like most people you won’t really need them. Just do these five simple things, and weight loss will be yours!

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The Most Common Causes of Daytime Fatigue

Fatigue is something that many people face on a daily basis. Unfortunately, our lifestyles may be to blame for many of the causes of daytime fatigue. Whether it’s being overworked, not getting enough sleep or eating the wrong foods, there are many reasons for daytime fatigue. The following are just a few of the most common causes.

Lack of Sleep

We live hectic lives, which means we often get in bed late and get up early. While the recommended amount of sleep varies from 7-9 hours, many Americans are running on 6 or less hours of sleep each night. Even those that get a couple more hours sleep may still experience disrupted sleep due to noisy neighbors, sleep apena or a dog that really needs to go out. Regardless of the reason, a night of disrupted sleep can be just as bad as getting too little sleep.

Poor Nutrition

Another common cause of daytime fatigue is poor nutrition. Many of us don’t feed our bodies in order to fuel them. Instead we feed our bodies to satisfy emotions. While a double cheeseburger and fries may make you happy, it will not make your body happy. You need to eat healthy foods in proper portions in order to stay healthy and energized.

Illness

Many common illnesses, including the flu and common cold, cause fatigue. If you start to feel tired and run down, it may be the first symptom of a cold. If it’s cold and flu season, do yourself a favor and go to the store at the first sign of fatigue to purchase medicine.

Being Overworked

Many people also experience daytime fatigue because they don’t take enough time for themselves. If you find yourself working overtime, doing weekend errands and never taking a moment to breathe, you will probably experience fatigue. To prevent this from happening, you may need to say no to a few things.

Depression

Last, but certainly not least, depression is a very common cause of daytime fatigue. Those suffering from depression may not even want to get out of bed. If you’re experiencing this symptom, it may be time to see your doctor. The doctor will be able to run blood work to determine whether or not the fatigue is caused by low iron, the thyroid or if it may be depression.

Daytime fatigue is more common than many people believe. The good news is that the most common causes result from actions that can be changed. Eating healthier, getting enough sleep and learning to take time for yourself may give you the boost you need.

About the Author: Davida Willner is an EKG technician who one day hopes to continue her education so that she can work in a sleep lab. Make sure you talk to your doctor if you are chronically tired. Fatigue can be a sign of an underlying problem.

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Food Myths That Can Make You Fat

Food MythsThere are a number of erroneous, beliefs about nutrition, that can actually cause weight gain. Here is a list of some of the more common ones. Read on to discover if any of them are familiar to you.

Adopting a vegan eating plan will automatically cause weight loss.
It’s true that research has shown vegans and vegetarians typically consume fewer calories, but, going vegan strictly as a means of losing weight can backfire. Many times, those who are new to veganism can fail to consume adequate amounts of vital nutrients, and it can also be easy to fall into poor habits such as eating highly processed foods like soy cheese, and high fat treats, which can really pack on the pounds. Do vegan the right way by keeping processed foods to a minimum, and always eat well balanced meals. Protein should account for 10 to 20 percent of your calories and it can be obtained from healthy plant-based sources such as beans, nuts, and seeds.

Eliminate all carbs to speed weight loss.
Your body needs an adequate amount of carbohydrates for energy, as well as a range of essential vitamins and other nutrients, and fiber. Strictly removing something from your diet will oftentimes only cause you to crave the “forbidden” item more, and you may find yourself seeking it out in moments of weakness. Carbs can be an important part of weight management due to the fiber they provide which keeps you feeling full, and they are also known to stimulate the production of a neurotransmitter called serotonin which helps regulate your moods and keep you feeling happy. Instead of removing carbs from your eating plan entirely, simply leave behind heavily processed options and reach for vegetables, fruits and whole grains.

Unlimited diet drinks are fine because they’re calorie free.
Many people who are watching their weight believe that drinking beverages made with artificial sweetener is an easy way to enjoy soda pop, etc. with zero guilt. This theory has been debunked by research studies that show how these “fake” sugars trick the body by introducing sweetness without any calories to back it up. Artificial sweeteners cause you to want more sugar and you might end up binging on unhealthy snacks to satisfy these cravings. Additionally, diet drinks are filled with dangerous additives that have been found to cause a variety of cancers in laboratory experiments.

Protein shakes promote weight loss.
The simple act of adding protein shakes into your eating plan will not help you lose weight, but this is a common mistake among dieters. Protein shakes can be very healthy but drinking them in addition to your usually daily caloric intake will cause you to gain weight, not lose. To use protein shakes successfully, plan on having them as a meal replacement or snack, depending on the number of calories per shake, and select ones that are low in sugar, and have the shortest possible list of ingredients.

Fruit is too sugary to eat while trying to lose weight.
The natural sugars found in fruit are much less worrisome than all of the refined sugar found in processed foods, so you’re better off giving up food items purchased in boxes and bags, than grapes, bananas, oranges and so on. Fruit provides perfect nutrients which are absorbed quickly and easily by your body because they’re in a whole and natural state. Avoiding fruit also means you’re missing out on healthy and filling fiber which keeps you feeling full, and satisfied and can help with long-term weight loss and keeping the weight off once you’ve lost it.

Keep these updated food facts in mind when you’re trying to eat for weight loss, or even just trying to eat more healthfully.

This article is a guest post provided by Angela Jennings for Advance Me America’s Leading business cash advance provider.

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Get A Jump Start On Your New Year’s Resolutions and Lose Weight This Holiday Season

You’ve heard all the statistics about how the average American will gain between five and fifteen pounds over the holiday season. However, if you’re like most Americans, you’re probably hoping to lose weight during the holidays instead of gaining it. While losing weight this holiday season may seem impossible, it’s not. There are plenty of tricks and tips to help you lose weight and get a jump start on your New Year’s resolutions. These five tips will ensure that the scale goes down and you end this holiday season thinner than you started it.

Eat More Protein

Eating more protein can help you feel fuller for longer and keep hunger at bay. Basing your snacks and meals around protein with a side of vegetables will keep you satiated and less prone to eating the empty calories present in holiday foods such as candies, baked goods, and other fattening, sugary items.

Eat Before Parties

One of the biggest issues you’ll probably face over the holidays is the number of parties you’ll have to attend. At a party, it can be difficult to say no to your favorite foods, or to turn down your host’s special dish. Not to mention that all the delicious food can cause you to overindulge and eat junk food that you wouldn’t normally eat. The best way to not overeat at parties is to eat a healthy meal beforehand.

Exercise More Often

Even with the best laid plans, chances are that you’ll eat more than you normally do over the holiday season. The best way to combat this is to exercise more often to burn off any extra calories. Lifting weights several times a week and doing cardio three to five times a week is ideal, but any kind of movement during the day is beneficial. Walking the dog, taking the stairs instead of the elevator, parking your car further away from the door when shopping, even doing squats or lifting weights while waiting for food to cook can really add up to help you lose weight over the holidays.

Plan Ahead

Another reason people gain weight during the holidays is because their normal schedules and routines are disrupted by office parties, holiday dinners, and other gatherings. One of the best ways to combat this is to plan ahead. For example, if you know you’re going to have a Christmas lunch at the office full of sugary, fattening foods, you can plan ahead by choosing to eat a lighter breakfast and exercising more later in the day.

Track Your Food and Weight

Keeping a food journal or diary can be extremely helpful in losing weight during the holiday season. It’s also helpful to weigh yourself once a week. By keeping track of your weight and what you’re eating, you can see where you need to make changes to your diet and ensure you’re continuing to lose weight.

Every weight lifter knows that protein is the key component to fueling muscles. Matt Porter, a competitive weight lifter, recommends the best protein powder for muscle definition.

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The Secret to Beating Sugar Cravings

Have you ever been tempted to cave-in and buy that candy bar at the grocery store checkout? Was it the same candy bar that you had easily passed by dozens of times before? If so, had it been a while since you last ate? Do not blame yourself and think that you are weak with no willpower. Your brain may be sabotaging you.

The Study

A recent study conducted by researchers at the University of Southern California and Yale University has shown that when the glucose (sugar) levels in the blood drop, people are less able to control their desire for high-calorie foods.

Apparently the prefrontal cortex (front part of the brain) loves glucose. When blood glucose levels drop, the prefrontal cortex loses its ability to control an urgent need to eat. This urgent need is sent to it from the striatum. The striatum is inside the forebrain and acts as the interface between the evolved frontal lobes and the ancient areas of the brainstem.

When high-calorie foods are around and in sight, the body craves them even more. It is very difficult to fight the basic instincts of the brain. The study did suggest that the best way to fight this urge is to keep the blood’s glucose level even by eating healthy foods.

Beat Sugar Cravings

Maintaining consistent blood sugar levels is similar to following a diabetic diet. Diabetics closely monitor their intake of carbohydrates, protein, and fats. They also eat at regular intervals. This helps to keep the blood sugar from getting too high or too low.

  1. Eat regular meals and snacks. Three meals a day with snacks in-between will prevent blood sugar dips. Do not skip a meal because this will set your brain into action and it will have control over what you eat. Keep healthy snacks handy, like a granola bar in your desk drawer or car, to keep from getting to that starvation point.
  2. Eat complex carbohydrates. These include whole grains, low-fat dairy products, fruits, vegetables, and legumes like beans, peas, and lentils. They are absorbed slower than simple carbohydrates like white sugar, fruit juice, candy, white flour, and any processed, refined sugars. Simple carbohydrates raise the blood sugar quickly and then it drops quickly.
  3. Eat foods with high fiber. It is digested slowly and regulates the blood sugar. Choose foods like whole grains, legumes, nuts, fruits, and vegetables.
  4. Eat healthy fats and protein. These also are absorbed slowly. Good fats include oils like olive, peanut, and canola. Healthy protein can include fish as well as lean cuts of red meat, chicken, and pork.

The main key is to not let yourself get to the point where you are so hungry that your brain takes over and that candy bar at the grocery checkout is in line with the other items. Following these recommendations will not only beat sugar cravings, but will lead to an overall healthier lifestyle.

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Find other useful information and tools, such as a weight loss calculator at LowFatDietPlan.org.

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