Healthy Weight Loss Programs

People who are overweight and want to lose those extra pounds are most likely in search of a plan or program to follow. However, healthy weight loss programs for losing weight differ, or should anyway, from some of the more, shall we say, spirited claims for losing weight.
There are so many weight loss programs out there, they have become trivialized. And a new fad diet seems to come along every day. Every form of media serves as a marketing tool for the latest craze in weight loss or fitness. Truthfully, there are many good ones. There are also some that could be downright dangerous to your overall health.
Nothing beats common sense when choosing a program. That, and knowing yourself and what sort of changes you are willing to make. Most any good program will help an individual lose weight. The trick is sticking with the program. Remember, the process of losing weight should be about long term changes that keep the weight off for good and allow you to live a healthier life. If you go through some form of dietary torture for two months and lose 30 pounds, it is doubtful you will stick with that kind of radical change for long.
The best programs seem to be those that offer education, incremental and flexible changes in dietary consumption, varied exercise routines and long term goal setting. And, people need and want to understand the process their minds and bodies will undergo while making changes. Staying motivated is a huge issue, and the more educated a person is about nutrition and fitness or how well a particular program educates the consumer, the more likely the individual is to achieve their long term goals. This is not rocket science. It is just about being a cautious, well informed consumer.
Even among the many very good healthy weight loss programs out there, each one may have systems or variations that make them good for one person and not another. Gather as much information as you can on the program, study it, then decide if it fits you and your goals. Don't rely on someone else to influence your decision. Do the necessary research yourself. Get informed before jumping headfirst into a cloudy pool!
Most really good healthy weight loss programs have quite a bit of flexibility. It should not be too hard to find one that is right for you. As in almost all other areas, we know a great deal more today about nutrition, health and fitness. Know what you want to achieve, know what works best for you, be informed and then Go! Be happy!

Boyce Henry has over 15 years researching and managing weight loss and weight loss products. To get a free report on the top diet scams, please go to http://www.yourweightlossinfo.com

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Health - Weight Loss Myths and Realities

Weight loss is at a minimum a $100 Billion industry with a double digit growth rate. That's why EVERYBODY would like to get a piece of it - doctors, drug companies, nutritionists, authors, supplement companies, food companies, gyms, exercise equipment, shoes - all aspects of lifestyle can play into this market and their messaging. Where do you go and who do listen to? How do maintain the body style & shape that you feel is right for you?
If you are a person who is concerned your current body shape, this will be an extremely helpful essay - if you are not currently concerned with your body shape, use this to help others make sensible personal choices and do some planning for yourself.
This article will focus on 3 areas - the size and scope of the issue or the fact that you're not alone; why you gain weight and the three most common weight loss myths.
You're Not Alone
North America has a problem and the world in general has a growing problem - weight management. The baby boomers (post WWII) and later generations are at a unique confluence - highly mobile, industrialized society with extremely lost cost, highly processed but nutritionally deficient food served in large quantities with an emphasis on speed of preparation.
This has resulted in the following conditions throughout the country

• 65% of the population is overweight.
• 33% of children are obese or at risk

What's so amazing is that this is tip of the iceberg; in the last two generations, weight management related diseases / ailments have exploded in all age groups.

• Type 2 Diabetes
• Acid Reflux
• Cancer
• Cholesterol
• Blood pressure
• Stress
• Fatigue
• Erectile Dysfunction

These conditions are the core of current health care crisis in the country and they are lifestyle issues and are all moderately to extremely controllable by the individual.. Example: 70% of all U.S. deaths are from heart disease, cancer or stroke and 50% of these deaths are diet related.
Why You Gain Weight
Let's demystify weight management. In general it's pretty straightforward but in specific everyone needs to personalize a program to their needs. This is not a cop out - it's just to say everyone's body chemistry is a little different and the individual needs to take general principles and translate them into a personalized program.
It's true what some companies say - "diets don't work" BUT they don't tell you why. First, because you can't stick to them (ex: grapefruit diet) - so you roller coaster; second most programs don't come with support - people lose, maintain or gain weight best if they have a support system, usually a coach they can talk to- not friends or your partner/spouse. Third, the person really isn't serious. Real, sustainable results take time - talk is cheap. An ounce of commitment is worth a pound of promises - stick to it!
You eat healthy now and can't lose weight - take a look at what you eat (be honest). Example low fat yogurt. While the term "low" is relative anything that says low fat means that its high in sugars and vis versa or take salads, ever see someone get a salad and then put a ton of dressing on top or the person who gets a burger and fries and then a has a Diet Coke to "cut" calories - the list goes on. Here's what a good eating program looks like:
What the Body Needs... American Diet... Nutritional Diet

• Sugar... High... Low
• Fat... High... Low
• Salt... High... Low
• Calories... High... Low
• Protein... Low... High
• Fiber... Low... High

Here's the math of why we all gain weight. Under the American Diet an average number of calories consumed daily = 4,000. The average number of calories need to maintain the body = 2,000. Net waistline growth per day = 2,000 calories. WOW!
This doesn't into account the effect of the lower nutritional value of those calories that you take in from food processing. Example: the pasteurization process that milk goes through kills all the bacteria BOTH good and bad. By killing the good bacteria they destroy most of the nutritional value and the flavor of milk. A slightly lower temperature would kill the bad and leave the good but it's a little more expensive so dairy processing companies don't use it. You can't tell me that an out of season hothouse tomato tastes anything like one right off the vine. "Organic" or otherwise makes no difference. It's the processing.
Weight Loss Myths
When it comes to losing weight we all have our own stories - let's walk through the BIG myths:

1. It's all about Calories - NO. Unhealthy weight loss is all about calories. HEALTHY weight loss is about Nutrition. You do need lower calories in relation to how much activity you have BUT it needs to be balanced or you will go hungry all the time and cheat. Also, don't fall for those commercials of eating packaged foods and getting ripped abs - won't happen.
2. It's all about exercise - NO. Exercise is a complement not a substitute for fewer calories. Exercise is for toning and shaping muscles and it takes a LOT of exercise to burn calories. Do not fall for equipment commercials that tell you 20 minutes a day of a routine workout get you those muscles - takes lots of exercise with the right diet, usually much higher in lean protein.
3. I Can't lose weight Myth - YES YOU CAN. ANYBODY can lose weight Here are the reasons why people don't have long term success - cheating, not enough water/detoxand too many of the wrong kind of calories

Magic answer/formula
Now you know the scope of the problem and you're not alone in fighting the battle of the bulge. You also know why you gain weight and the big myths that companies, friends, doctors and nutritionists like to tell us. Here is a framework that you can use with the right support coach in making great choices that fit your lifestyle.

• Healthy/can maintain weight loss = proper nutrition
• Faster loss = exercise
• Tone and shape = more exercise

Proper Nutrition - your choice - your results
Refined / Simple Carbohydrates: Sugars, white breads, rice & pasta, fruit juice & white potatoes. High hunger control But only lasts 10 minutes - this is what produces constant cravings.
Complex Carbohydrates: Fruits, veggies. and whole grains (whole oatmeal, brown rice, whole wheat pasta & bread). Produces low hunger control that lasts 30 - 60 minutes.
Lean Protein: Chicken, fish, lean beef, egg whites and soy products. Medium hunger control lasting 2-3 hours
Complex Carbohydrates + Lean Protein: Meal replacement shakes, balanced meals, and balanced snacks. High hunger control that lasts 3+ hours. THIS IS THE BEST.
Find out what works for you. REMEMBER you don't have to settle, your great just the way you are and accept personal responsibility for whatever choices you decide to make.

Lori and Gordon Townsend have over 40 years business experience in coaching and personal development. We specialize in the wellness and weight management business and have coached hundreds of people to reach their personal goals. Lori lost 28 pounds and 6 inches of body fat and went from a 8 to a 0 in 6 weeks. Her cholesterol level dropped 100 points in 5 weeks and she has been off prescription thyroid medication for 3 years! Gordon lost 30 pounds in 5 weeks and went size 34 waist to 30 and has kept it off for 4 years. Let us apply our hard won knowledge in helping you. For a free consultation visit us at http://www.loseweightnow.com/loriandgordon or email us at loriandgordon@gmail.com

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Women's Health - Weight Loss and a Child's Toy

Thoughts of weight consume a major portion of most women's day; over-weight women want to be slender, and slender women want to remain that way. Apart from wanting to 'look fine', most women know that being at or close to their ideal weight is desirable from a health standpoint.
Keeping yourself at a healthy weight and participating in a sensible exercise routine reduces the risk of heart problems, diabetes, lung problems, and joint problems, just to mention a few. However, one thing that is extremely harsh on the body is yo-yo dieting.
The term 'yo-yo dieting' refers to losing weight, re-gaining the weight and then losing weight... (I call this the 'vicious circle' of dieting, and I think we have all done this a time or two in our lives.)
Research has not conclusively determined why some people 'yo-yo diet', and there is controversy about the long-term effects of dieting and re-gaining weight. One study shows no increased health effects, while another shows major risks.
There are three 'trains of thought' that all seem to agree on concerning yo-yo dieting:

1. Hormones regulate food consumption by promoting 'fat burning'. When a person uses extreme measures to lose weight, these same hormones begin to tell the body to store fat, thus creating extreme hunger and a re-gain of weight.
2. The 'Pavlov's dog' syndrome; every time a person diets and then re-gains the weight they are subconsciously reinforcing the pattern, causing them to be more likely to repeat the pattern in the future.
3. Fad or 'crash' diets do not work. One must implement a 'lifestyle change', and stick to it forever. This includes the addition of exercise as part of your daily routine.

Establishing a 'lifestyle change' is not easy - at first. To establish a lifestyle change you must break life-long habits. Remember Pavlov's dogs? This is the same principle; we are conditioned to fry hamburgers, steak and chicken, we are conditioned to eat bread with meals, we are conditioned to eat pasta smothered in high calorie sauce.
A change in lifestyle means breaking years-long habits, and re-conditioning ourselves to eat healthy foods, prepared in a healthy manner.
Not surprisingly, the lifestyle change takes place in the brain first. Ladies, we are in possession of the most powerful brains on this planet. How many times have you heard: "When she sets her mind to it, nothing can stop her"?
Empower yourself. Use your incredibly powerful brain to help you in the reconditioning and habit breaking. It is not only probable; it is a certainty that if you 'set your mind to it' you will accomplish whatever you set out to do.
Get rid of the child's toy, (the yo-yo), lose weight and improve your health all in one fell swoop!

To learn more about retraining the mind, visit [http://fastweightlossbyk.com/womens-health-and-weight-loss/]. Watch a video by Dr. CHRISTIANE NORTHRUP, a leader in women's health.
Kathy Bryant hosts a weight loss site that also has focus on ways to make the dieter feel upbeat and proud of their accomplishments and ways to enjoy eating healthy. Weight loss products are reviewed honestly and good products are promoted. To find out more, visit [http://fastweightlossbyk.com/]

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Some Helpful Weight Loss Tips

If you are among those suffering from obesity and overweight, you need to take some serious actions to shed extra kilos. Because, being obese or overweight, you are inviting a number of diseases, including Type 2 Diabetes, Sleep Apnea, High Blood Pressure and Chest Pain. Over and above, obesity degrades your quality of life and gives birth to depression. Therefore, it is vital for you to lose weight and live a healthy life.
Losing weight looks easy, but it can turn out to be a difficult task as you have to refrain from your favorite food and include physical activities in your routine. Here are some useful medical weight loss tips:

• Avoid private or public transport for short distances: You do not need a car or bike to go to the closely located market, theater, eating joint, etc. Try going on foot; it will help you burn some calories and keep your body fit.
• Say no to snacks: Though you love snacks, you have to avoid their intake to make your weight loss goal achievable. French fries and all other deep fried items add to your body fat; therefore, it is better to stay away from them.
• Exercises: Exercise plays an important role in reducing weight and makes your body slim. You can also consider swimming, aerobics and crunches.
• Household chores: It is good to have a servant who washes clothes, do dishes and keeps your home neat and clean. But, it will be better if you do most of your household chores yourself as it can help you lose some kilos.
• Don't skip meals: It is a myth that low intake of food or skipping meals can burn calories. Since our body needs calories to burn calories, it is very important to eat right amount of healthy food after regular intervals of time.
• Drink sufficient amount of water: Water helps kidneys function properly, which helps in shedding calories.
• Start playing outdoor sports: Since outdoor sports are all about running and sweating, participating in one is a good way to lose weight naturally.

If you are not able to reduce or manage your weight even after following the above-mentioned tips, you can contact any of the reliable weight loss clinics. These clinics examine your body carefully and suggest a diet plan that is best and effective for you. They also suggest a few medicines and injections, so that you lose weight as soon as possible.

Gaurav Mahajan is a professional content writer and webmaster of California Medical Weight Management (CalMWM) reputed medical weight loss centers in California offers three-step (fast, safe and effective) weight loss programs for men & women. Free Consult with our physicians for personalized diet plan and healthy weight management.

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13 Weight Loss Tips

Weight loss can be hard, but by following these thirteen tips, you will have a much easier time of decreasing your waistline and leading a healthier life. Read through the tips and take them to heart. Apply them in your life daily and you will soon see those stubborn pounds and inches melt away. Your health with improve as well.

1- Cook with the healthy fat oils, such as olive oil, safflower oil, sunflower oil, canola oil, walnut oil, and cottonseed oil, instead of unhealthy fats such as shortening, butter, and vegetable oil. The body needs healthy fat to burn fat, but the bad fats, saturated fat and trans fat, should be avoided as much as possible.

2- Avoid fried foods. Frying foods depletes the health benefits of the food as well as adding fat and calories. Baking, steaming, broiling, and grilling are healthy forms of cooking.

3- Get up and move. You don't have to join a gym or buy expensive equipment to exercise. You just have to get up and move. The more active you are, the more calories you burn. Walk to work. Take the stairs instead of the elevator. Stand instead of sit when you are taking a call. Instead of using an electric mixer to make that cake, use a whisk. When watching TV, keep your arms or legs moving.

4- There should be a small portion of lean protein in every meal to keep your metabolism steady.

5- The largest meal of the day should be breakfast, when your body has gone all night without any calories, instead of supper, when you body is slowing down and preparing for sleep. Once you sleep, all calories still in your system are turned into fat. So don't eat before bed.

6- Drink a lot of water. This will keep you hydrated, so the body can work at optimum efficiency. It will also help flush the fat that your body breaks down out of your system. Plus, water has zero calories, unlike those sodas and energy drinks.

7- Avoid going to the supermarket when you are hungry. You will make impulsive buys of junk food most often when you are hungry.

8- When you go to the supermarket, only shop on the outskirts of the store. This is where the meat, dairy, and fruits and vegetables are. This way you get all the good food, while avoiding the tempting processed foods in the middle that have little nutritional value, but plenty of calories, fat, sodium, and other no so good for you things.

9- Replace white flour, rice, pasta, and bread with whole grain versions. All the nutrients in these white foods have been processed out. That is why many say enriched. Because they had to add a small portion of nutrients back in compared to what was taken out during processing. Whole grains are not only healthier, but they also help lose weight.

10- Don't exercise. Shocking as it is, you don't need to exercise. The term exercise holds a negative connotation in the world. People think of exercise as something that they HAVE to do, as a chore, and as costing money for gym memberships that aren't used and equipment that spiders spend more time on then they do. Don't exercise. DO get active. DO have fun. DO get out in nature. Go for a walk in the park. Play baseball with your kids. Go swimming at the beach. Have a dance off among your friends. Just get your body moving in a fun way. The more active you are, the more calories you burn.

11- Don't focus on losing weight. Put your focus on getting healthier. The healthier you make your body, the better you will feel, the less you will weigh, and the more beautiful you will look. Healthy is sexy. Dieting is not. Eating disorders are not. Obsession is not. Healthy is the way to go to improve your body, your weight, and your life.

12- Find a healthy buddy. If you have a friend share the journey with you, of going from an unhealthy lifestyle to a healthy lifestyle, you are more than likely to stick with it than if you go it alone. You can support each other when you mess up. You can praise each other when you are successful. Plus it is more fun with a friend.

13- Build muscles. Most people, women especially, think losing weight is all about aerobic activity. They forget that strength training builds muscle. And the more muscle your body has, the more calories it burns per hour. One reason women are afraid of strength training is because they worry they will look like a body builder if they strength train. But women body builders have to take testosterone in order for their muscles to develop that far. Regular women have nothing to fear from strength training.

If you add these thirteen weight loss tips to your life, you will lose weight, build muscle, and get healthier in no time. Share them with your family and friends and make a commitment to getting healthier and losing weight together. You will be glad you did.

Felix Makmur is the owner of Weight Loss Tips where he shares free tips and information on how to lose fat, build muscle, and live a fit and healthy life. Download your FREE Report "Extreme Weight Loss Secrets Revealed!" worth over $37 at http://www.weightlossfitnessonline.com

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Weight Loss Tips

We live in a nation of growing obesity. Statistics indicate that obesity has doubled since 1980. A 2008 report showed that 1.5 billion adults were clinically obese and over 45 million children were obese. There are complications connected to being obese. Approximately 3 million people die yearly from disease brought on or made worse from obesity. These diseases include diabetes, heart disease and cancer.

Practice Prevention: There are many things you can do to control your weight and prevent obesity. It is fundamentally a shift in how you think. You must realize that you have a great deal of power over your own health. Consider the fact that you in part, can control how you age and how you can maintain good health throughout your lifetime. Of course disease can occur to any of us. However you can greatly reduce your risks with a healthy lifestyle.

Physical Activity: Exercise is a very important part of any healthy lifestyle. Exercise will strengthen your body and you will begin to build muscle. Your metabolism will increase because muscle has a higher metabolic rate than fat. So add some strength training routines to your exercise program. You can incorporate 2-3 strength training routines weekly. Only 15-20 sessions can have a huge impact on your physical strength and health. You will begin burning fat and therefore lose weight.

Good Fats versus Bad Fats: There are healthy fats to add to your diet. These include omega fatty acids such as those found in fresh fish. Salmon is has one of the highest levels of good omega fatty acids. 2-3 servings weekly could be very healthy and helpful to your weight loss. Research has shown that monounsatured fats are very effective for weight loss. A good food to add to your diet is avocados. Although not the lowest in calories, avocadoes are extremely nutritious and high in monosaturated fats. Try adding some avocado to a salad or make a guacamole dip to eat with veggie sticks such as celery and carrots. Other healthy food choices for good fats include grass fed beef and extra virgin olive oil. Olive oil has numerous health benefits.

It has been shown to increase the fat burning response in the body as well as lower inflammation levels.
Sugar: Sugar is something you definitely want to eliminate from your diet, particularly if you are trying to lose weight. When you consume too much sugar, this signals your body to use insulin to begin burning it off. As a result, your insulin will spike. Whatever isn't used will be converted by your body into fat. Try to limit your sugar intake to no more than 10 percent of your daily calorie intake. So for example if you consume 1500 calories daily, sugar should comprise only 150 of those calories. Always be on the lookout for hidden sources of sugar such as those found in soda and juices.

A Healthy Breakfast: When you are sleeping your metabolism goes into more of a resting state. This is referred to as "catabolism". In order to turn it on as efficiently as possible, you need to eat a good breakfast. Having a protein with breakfast is helpful along with whole grains. A good breakfast choice might be a veggie omelet with whole wheat bread. Or some oatmeal topped with fresh fruit and a protein bar. And remember to start the day with drinking some fresh pure water to hydrate your body.

Eating Styles: Eating smaller "mini meals" is a very effective way to help you lose weight. Eating your meals at consistent times is helpful. Eating every three hours during the day is a good way to keep your body consistently fueled with energy. This will also keep you from overeating. Many people overeat because they starve themselves all day and then they binge on a huge dinner. The whole key to keeping weight off is to keep your metabolic rate as high as you can. Skipping meals actually lowers your metabolism.

Reward System: Everyone once in a while you really need to just reward yourself. If you are too regimented in your eating habits and never allow yourself a little indulgence now and then, one of two things will happen. Either you will end up binging or you will quit and begin to go back to your old habits. It is well known that when you are too restrictive in your diet you will usually binge within a month and potentially gain even more weight.
Supportive Relationships: Being with like minded people who take care of themselves will really help you. If you are with peers who are overweight and have no motivation to get in shape you will probably do the same. We tend to mirror those we associate with. So if this is your situation, why not look to broaden your horizons and meet new and interesting people. You could join a gym, or a local meet up group that does walking, hiking, swimming, dance, etc. This will change your outlook on yourself. Before you know it, you will incorporate new and healthy habits into your own life and be on your way to successful weight loss.
Eliminate Junk Foods: Go through your kitchen and eliminate all of the unhealthy junk foods and processed foods you have around. You will benefit yourself and your family by doing so. If you have easy access to junk foods, the odds are you will eat it. Anytime you feel rushed or upset about something you will reach out to these types of foods. Focus instead on filling your pantry with healthy, wholesome foods. Keep snacks such as fresh fruit and no sugar yogurts in your home.

Water: Water is very important to your good health. You need to stay hydrated. If it is hard for you to drink water, add fresh lemon or lime. Try drinking 4 to 6 glasses per day of water. Drinking water is helpful to weight loss because it keeps you feeling full. An easy way to get your water intake is to bring a few bottles with you to work to have readily available to you. This will lessen the temptation to consume soda or fruit juices that are high in calories and filled with sugar. Remember, whenever beginning any dietary or lifestyle changes, always consult with a medical professional, particularly if you are taking prescription drugs or suffer from any disease or ailment.

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By Tina C. Loren

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Diet and Fitness Weight Loss Program - The Best Way to Lose Weight

Diet and fitness weight loss program are very necessary in order to lose weight. A weight loss program must include a good diet and an exercise fitness regime. It is very important to choose a good diet plan. There are so many well-known weight loss programs to choose from such as Atkins diet, South beach diet, Mayo clinic diet, Mediterranean diet, etc. If you follow the diet plan of these weight loss programs, you may observe exceptional results in two or three weeks. They are no complex science diets and can be used by anyone who is keen on losing weight. The idea to choose the best diet for you is to select a diet that will help you lose weight without cutting down much on what you eat. The diet plan must have sufficient food items such as protein and fiber rich foods that will not keep you hungry, and burn fats and calories as fast as possible.
There are some famous diet plans such as cabbage soup diet and lemonade diet which are a 7 or 10 day diet. The other terms which people use to describe these diets are starvation diets because they literally starve you as you cut down on major eatables that are essential for the wear and tear of your body. These diets make you to survive on cabbage soup or lemonade and few other eatables only for 7 to 10 days, enough to leave you pale, starved and tired in your pursuit to fast weight loss
If you suffer from any illness, then there are a few specific diet plans which you must follow rather than the above mentioned diets. DASH diet (Dietary Approach to Stop Hypertension) is meant for people suffering from hypertension. Gluten free diets are for those who have celiac disease and the diabetic diet is meant for those having diabetes.
Some people like to involve diet drug such as phentermine diet pill in their diet plan. However, these diets pills may show good results in some people and it may fail to show noticeable results in some. It may also cause some harmful side effects as well. So, it advisable to talk to a doctor about diet pills and supplements before you consume them.
Apart from the diet plan, the next thing you must keep in mind is exercising. Every diet plan will work better for you if you exercise. Workouts help you in burning more fats and calories than your diet plan. You must exercise till you sweat heavily because when you do this, you are excreting the toxic substances out of your body. Keep in mind that you do not over-do exercising. You should be able to talk properly after a session of work-out and not gasp for breath. If an exercise that you are performing for a particular part of your body is straining you, then you must stop it. Easy exercises such as brisk walking, running, jogging, swimming, dancing and cycling can help you lose weight effectively. Some of these exercises can be performed at the comfort of your home. You can also do weight lifting exercises for better results. You can also buy fitness exercise equipments such as an elliptical trainer, a treadmill, stair steppers, etc and perform exercises at home. Alternatively, you can also hit a gym. If you do not know how to exercise, you can simply hire an exercise trainer and he/she will guide in losing weight.
Diet and fitness weight loss program can be very helpful in losing weight. Make sure you eat the right kind of food and avoid all kinds of junkies and never skip a meal and exercise consistently.

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Mixed Martial Arts for Weight Loss and Fitness

If planning to implement a routine to improve on your overall well-being and fitness you might want to research the available opportunities which can offer something a little more exciting than a standard gym session. Some of the more fun and existing methods to increase fitness levels and lose weight at the same time include judo, karate, kickboxing, boxing, or any of the other martial arts. In order to achieve the most impressive results from combining a martial art with weight loss, you really want to plan out a proper dietary plan. If a diet is combined with the proper nutrition, vitamins and minerals, then this can do a long way to achieving the ideal health improvements and results.

Achieve your weight loss goal
Using martial arts for achieving a desired loss in weight is generally related to the high-intensity of the many martial arts programs. A full work out following a preferred type of martial art can last 60-minutes per session, which will go a long way to burning a good number of calories per routine. If already active and hoping to find a way to lose weight fast, then a well-planned routine at a local gym might be the ideal route to take.

A personal trainer might instruct such martial art activities as kung fu aerobics, cardio kickboxing, and boxercise. Each of these safe, fun, and effective activities is designed to promote a highly effective cardio workout for weight loss and fitness.

Due to the increase in popularity of these safe, yet challenging training programs, it is becoming easier to purchase a wide range of DVDs devised by personal trainers to make these types of training programs more available to those that would prefer to complete their workout at home.

Helping to increase your level of fitness
Most of the marital arts programs, either gym or DVD based, offer a perfect opportunity to improve on your overall level of endurance and cardiovascular fitness. If able to abide by a high-quality drill and exercise plan, then this will also help with improving on muscle flexibility and strength. An effective cardiovascular workout is dependent on increasing the heart rate over a sufficient period of time, which can be easily be achieved by completing a regular martial arts training program.

Improving on the bodies overall flexibility is naturally achieved by taking part in martial arts, which is mostly due to the fact that almost all of these training programs automatically combine a wide range of stretching exercises.

Get more information on mixed marital arts and weight loss at Submissions 101.

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Fitness Weight Loss Tip: Turning Fat Into Muscle

OK, before we get started, let me clear up a myth...YOU CANNOT TURN FAT INTO MUSCLE!!!! PERIOD!!!!
Anyone who says you CAN turn fat into muscle is flat out lying to you! "But Andrew, I hear this is the only way to change your physique, by turning unwanted fat into sex appealing muscle. Now you're saying this can't be done? Can you explain this?"
Sure I'll explain. It's really quite simplewhen you think about it. Fat does not turn into muscle, you know why? Because this function of the human body is impossible! Here's the deal, and if you think about it, it totally makes sense. You can BURN fat and you can BUILD muscle, but you cannot TURN fat into muscle, plain in simple. Now does it make sense? I'll bet it does!
So now the question is, how to change the look of your body? How to you create that sexy beach body that so many people are after? You would like to get rid of unwanted fat and gain the ever so sex appealing muscle,right? In other words, you want to change, or build, your physique.
There are two basic ways to do this:

• (a) Cardiovascular exercise that burns stored fat.
• (b) Lifting and resistance exercise that builds muscle.

Yes, the two go hand in hand but one does not turn into the other.
To get the best of both worlds, you have to engage in both of these activities. For example, let's say you have a body that's shaped like a pear and you don't like it. Right away what pops into your head is the fact that "Man, I gotta lose weight." And you are 100% right, you do have to lose weight. BUT, if all you do is lose weight, you'll still look like a pear, but a skinny pear. Get it?
Now comes the building muscle phase of the process. Oh, I'm not talking an Arnold type of body, but one that is toned and fit, that's all. You can find plenty of ways to do this by listening to the Fitness Pro's when they talk about it. You build muscle by USING muscle. What a concept, eh? I've written about resistance muscle building thing in the past, and I'm sure I'll write more about it again soon.
But for now, understand that turning that unwanted fat into muscle just cannot happen, got it?
Hey, by the way, do you ever listen to other Fitness Professionals? Whether it be with weight loss, muscle building, toning your body, being sexy over forty?

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Choosing Your Weight Loss or Fitness Program - What Is Right For Me?

So far we have discussed three ways to set up your fitness journey to help you ensure a quicker and more effective weight loss. We have set our goals, chosen our diet, and now to pick a great program to go along with it. This program should take into account your physical limitations. This could include a previous knee or back injury, heart issues, or your general fitness level. Your time constraints should also be taken into account. Since I am a working mother, I find it difficult to pick a program that lasts longer than an hour. However, the program should be intense enough to burn calories too. Some of the workouts I do last longer than an hour, but I leave those workouts for a day when my husband is home to watch my son for that period of time.

Be sure to ask your coach to assist you in choosing a program that fits your goals, diet and lifestyle. They are knowledgeable and should be willing and ready to help you out. Once your program is chosen order it and read the nutrition guide and workout details as soon as possible. Then pick a start date. Make sure you have gone shopping to get all your meals for the week!

Make sure you also get a multivitamin to take daily as well. Go to a health store or online and purchase any supplements you need to take. Personally, I take a multivitamin, omega 3, and calcium magnesium vitamin. I also take a pre-workout formula for endurance as well as a Results and Recovery drink for a post workout drink. This helps repair muscles after a workout as well as prevent sore muscles. Next it's time to start! This is the time to go over your goals and make sure you feel motivated enough to begin. If you think you need more motivation try joining a Challenge group. They are a great way to keep you supported and motivated by people who have similar goals than you. I have found several life-long friends from my groups and there results are amazing! Some lose weight quickly, while others may have taken a bit longer. Either way you have motivation from their results which makes you reaching yours not as impossible and you may get to your weight loss goal even quicker!!Just remember to maintain your focus on attaining your goals and when you are lacking motivation go to your coach and team mates for support.

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Fitness Mistakes and Weight Loss Secrets

Mistake #1: Avoid these fitness mistakes

A common mistake made quite often is not including a weight routine and doing only cardio! The key to increasing your metabolism is developing lean muscle mass. As we age, muscle mass drops by 6% decreasing metabolism, lean mass and overall strength. This is especially true after the 40 years of age. Keeping your heart rate up and working out none stop, while you work your entire body, will increase fat burning.

Mistake #2: Doing a hundred or more sit ups a day to lose belly fat.

It's a fact you can not spot train any part of your body, including the abs and doing thousands of sit ups will not trim your waistline. The focus has to be on reducing your overall body fat percentage. We all have six-pack abs, but they are hidden underneath fat. Since men naturally have a lower body fat than women, It's harder to do for women. It is important, however, to develop a strong core for lower back support and to prevent injury, but crunches are not the only way to do that. Try total body moves like planks and weighted wood chops for maximum results, and eat less calories than you burn to get the best results.

Secrets to Fitness Success #1 - Set Your Goals

This may sound a little cliché, but it is very true. In order to achieve something that you set out to do, you must... 1. Clearly visualize what this "something" is 2. Know how you are going to go about measuring "it". 3. Have a plan laying out your ways in which to get "it" 4. Know when it is that you finally are going to achieve "it."

Always have a short-term goal and a longer-term goal, (Lack thereof is a major fitness mistake)and always writing your goals down with a clear map. The more motivated you are to reach your goal, the higher your chance of achieving it. What really drives you to lose 20 lbs? What is your reason for gaining 5 lbs of muscle or losing 20 lbs of fat? If your reason for the goal is not motivating enough for you to see the positive reward at the end of the tunnel, you might find yourself on the path to non-achievement. Be true to yourself be aware of these fitness mistakes, and be realistic about what you want to achieve, draw out a plan for how you are going to go about it, and keep your plan visible so that you are constantly reminded of it. Sometimes, I even tell my closest friends and family about my path to my goals so that they can encourage me along the way. Better yet, invite a friend to join you. Develop a routine!

Secret to Fitness Success and Weight loss #2

It would be safe to say that diet is almost 70% of the weight loss battle, where as exercise is 30%. You'll be amazed at just how many calories you are eating in a day, or how few you are consuming. One of the biggest problems that people have is that they don't eat enough, or frequently enough. Most people don't eat enough of the food that is going to get them lean or they are uneducated about the nutritional value of most foods. A good rule of thumb is to keep a balanced diet of proteins, fats, and carbohydrates. A good split in a 2000 calorie diet would include a breakdown of 40% carbs, 30% protein, and 30% fat. If you want to lose 1 lbs a week, you must eat 500 calories less than you burn for 7 days and a total of a 3500 calorie deficit equals 1 lb lost. NEVER SKIP BREAKFAST!! and if you are going to eat carbs, try to eat them at this time of day, and around the time of your workout. Try to eat 5 to 6 small meals a day, each meal consisting of 200-300 calories. Increase the consumption of high density, low calorie foods, such as vegetables. It's good to have some lean protein and veggies for dinner. Limit the amount of sugars you eat, reduce consumption of alcohol. Increase the amount of water that you drink.

Note: You don't need to starve yourself in order to lose weight.

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Health and Fitness - Weight Loss Diet

It's a common phenomenon that people, who want to lose their weight, opt for dieting without any proper diet plan in knowledge. Obese people have a preconceived notion in their mind that dieting and exercising will cut down their weight to a considerable amount. Energetic people opt for physical exercise and related activities but those who can't exercise go for dieting. But a clear idea about proper diet is not known to many people. So, before adopting any diet plan for losing weight quickly, some dieting basics should be known to us.

Dieting basics
The main objective of dieting is to shed off excess weight. It's a cumulative end result achieved through the following:
o Reducing intake of calorie
o improving metabolism of the body
o minimizing absorption of fat
o improving digestion

Dieting means to eat healthy and smartly. It has a definite objective of shedding excess weight by changing our dieting habits. Considering three major meals a day, one's eating habit should be as:
o heavy breakfast
o moderate lunch
o light dinner

Breakfast: In order to have the energy for the peak working hours of the day (9am-6pm) one should have a heavy breakfast. During this period, the body is highly active and requires a good amount of energy. Having a heavy breakfast not only provides energy but also prevent overeating during lunch.

Lunch: As a feeling of fullness persists due to heavy breakfast, one can have moderate lunch and retain the energy to do work.

Dinner: Diner should be the lightest meal of the day. Thinking of an inverted pyramid, heavy breakfast is at the top, moderate lunch at the middle and light dinner at the bed.

The most effective Diets for losing weight quickly

The most effective diets for weight loss follow the basic calorie substitution principle and the meal model of inverted pyramid. Some popular diets names are mentioned below:

o Atkins diet
o South Beach diet
o Glycemic Index diet
o Zone diet
o Mediterranean diet
o Abs diet
o Grapefruit diet
o Sonoma diet
o Grape diet
o Cabbage soup diet

Before getting into the details of the above mentioned diets, we must know their common principle of action which is calorie substitution

Calorie Substitution: As the name sounds' it is the phenomenon of substituting food of high calorie content with low calorie content food. For example if your favorite morning donut is substituted with an apple or a few slices of papaya then it is likely to give more nutrients and less calories.

The above mentioned diets for quick weight losses have their own advantages and disadvantages. If you follow a certain diet plan then it is advised to stick to it for the prescribed time period or else you will not achieve the desired result. If you go out of your diet plan and change the eating habits then it may have a negative effect on your weight. Further if you have any health problems then it is always advised to consult a dietitian before adopting any diet plan.

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Fitness for Weight Loss

Millions of people across the world are overweight and struggling against obesity. If you are in poor physical condition, take solace in the fact that you are not alone. Also recognize that no matter how out of shape you are at the present moment, with a little dedication and hard work you can dramatically improve your physical fitness and get into the best shape of your life.

Being physically fit will boost your confidence and self-esteem, as you will look great, and will also help you to avoid health problems such as heart disease and obesity. Exercise has been shown to help alleviate depression, so being physically fit and active might also improve your mood. If you want to get into the best shape of your life, this is the perfect article for you. Read on to learn some great fitness tips.

Eat right. To be fit and healthy, it is necessary to follow a healthy, well-balanced diet. Eat lots of fresh fruits and vegetables, lean sources of protein, such as tuna fish, chicken breasts, low fat yogurt, skim milk, and egg whites, and slow digesting complex carbohydrates, such as whole grain oatmeal. Along with eating healthy, pay close attention to the beverages that you drink.

Sugary fruit juices, soda pop, and alcohol contain lots of calories and are not good for you. Try to replace these unhealthy beverages with water. Water is naturally free of calories and is great for you! Strive to drink at least eight glasses of water per day.

Engage in regular aerobic exercise. Participating in aerobic exercise is one of the best things you can do to improve your health. Find an exercise that you enjoy, and work out your heart and lungs for at least 20 to 30 minutes, 4 times per week. Aerobic exercise will help you to lose excess weight and boost your mood. Try to find an exercise that you enjoy, this way working out won't feel like a chore.

Basketball, soccer, dancing, swimming, walking, running, hiking, swimming, martial arts, tennis and volleyball are all great aerobic activities. If you are just starting to work out again after a long layoff, start out slowly with simple walks around the neighborhood and slowly increase your fitness and cardiovascular stamina.

Lift weights. In addition to regular aerobic exercise, make an effort to engage in strength training workouts on a regular basis. Don't be intimidated by free weights or strength training machines. If you've never strength trained before, a personal trainer can help to teach you proper exercise techniques. Working out with weights will help you to build muscle, shape your body, and increase your resting metabolism.

Get a workout buddy. Workouts can sometimes be a pain. To make the experience more fun, find a workout partner. Exercising with a friend can be a great idea. You will have more fun and you and your friend can provide encouragement for each other. Getting fit and healthy is not going to be easy, but you can do it. Take advantage of the tips in this article and get started on your fitness journey. Good luck!
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4 Fitness Weight Loss Exercises And Their Benefits

The quest to loss weight has been traced back to medieval times; however, this century has marked the highest. The major reasons why obese persons seek for best methods to shed weight is not just in shedding fat or being in shape but to keep the organs safe, avoid diseases associated with obesity and avoidance of early death.

Physical exercises are the fundamental approach to weight loss alongside eating healthy balanced diet. Veterans Affairs Health Care System found that the amount of exercise a person could engage in without reaching exhaustion was a strong predictor of survival. Without exercise most of the food we eat to watch our weights may not work effectively. The benefits of exercise to losing weight cannot be overemphasized, therefore let us highlight the benefits of four major types of exercises necessary for persons who want to loss weight.

1. Walking 

Walking actually helps to reduce blood pressure and the risk of suffering heart attack which are common disease and sufferings among persons with heavy weight. In staying healthy with walking requires time commitment. How much? if you're walking at a moderate pace, you need to work towards logging a total of 60 minutes a day - in periods of at least 10 minutes each" Brisk walking for 30 or 60 minutes daily may also keep you healthy. Some experts recommend wearing lightweight footwear that breathes and that has flexible soles, good arch supports, cushioned insoles, and comfortable toe room. Please note moderate walking as a form of exercise for obesity is recommended for persons who are old or with major coronary heart diseases.

2. Jogging 

Another yet effective way to help heavy weight persons is if they can jog. Jogging is running at a slow pace. Some experts say jogging has been found to be most effective and efficient way to achieve cardiovascular fitness. However, because of its high impact, jogging is more likely to cause muscle and joint injury. Hence, joggers are reminded and encouraged to wear adequate shoes, do stretching and perform jogging with moderation.

3. Swimming 

Weight loss is synonymous with swimming. In reducing weight one needs to affect all part of the body in and out. Swimming exercises all the major muscle groups in your body. It helps to keep the joints flexible, and it can give you virtually all the cardiovascular benefits of jogging. Because swimming is gentler on the body, it is often recommended for people with heavy weight problems. Word of caution please avoid swimming alone.

4. Rebounding 

This aerobic form of exercise is ideal for heavy weight people. It requires the use of the a small trampoline. The exercise simply involves bouncing on the trampoline. The good thing is that rebounding improves both blood and lymphatic circulation, increases the capacity of the heart and lungs, and improves muscle tone, coordination and balance.

For healthy living, heavy weights should consider the above exercises and practice them with utmost care and consistency. Healthy living should not be compromised; neglect of these exercises is tantamount to committing suicide which I believe you don't consider right now.

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Fitness Tips for Weight Loss

 Though weight gain is something most people deal with at some point, obesity is an extreme example of uncontrolled weight gain can become. The Center for disease control estimates that over one third of the US adult population is considered obese. Defining obese as a person with over 30% body fat. This degree of obesity can cause life-threatening complications such as diabetes, heart disease, stroke, certain types of cancers and even death. Fortunately, most cases of obesity are completely preventable. Living a healthy lifestyle with the right diet and exercise routine ensures weight loss and prevents future weight gain and even diseases.

A regular fitness routine, in addition to a healthy diet is a crucial part of weight loss. Exercising regularly and eating healthy is the most beneficial way to lose pounds and keep them off. Exercise also reduces the risk of cardiovascular disease and diabetes. Exercising regularly increases the body's muscle mass and stamina. Increasing muscle mass is a great way to fight off extra pounds lose weight. The average person should be including at least 150 minutes of physical activity into his or her week to maintain a stable weight and balance caloric intake.

Staying in shape doesn't require elaborate workout routines; running, walking and swimming are simple, great exercise methods that quickly mold fat pounds into muscle. For those desiring a more individualized experience, Personal trainers help by providing motivation and assistance to key areas that need work. They assist with diet and personalized exercise routines that are specific for the individual's needs.

Workout videos such as Zumba fitness and the Jullian Michaels videos provide fast and fun core workouts for those wishing to exercise in the comfort of his or her own home.

Even certain entertainment systems, such as Nintendo Wii and Xbox have paired with Nike and EA sports to provide interactive workout games that are extremely effective and provide a great workout alternative for those who are unable to exercise outside or in a gym.

Even when there is not time for an entire workout, there are always ways to fit fitness into an everyday schedule. Parking further from destinations adds further walking distance and gets in added walking time. Taking the stairs instead of the elevator whenever possible is a great way to burn calories and include exercise into everyday life. Taking walks around during lunch breaks burns calories at a time when most people are simply sitting and taking in more calories.

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Making Weight Loss a Successful New Year's Resolution

Weight loss is one of the most popular New Year's resolutions, but it can also be one of the hardest to achieve and maintain if not approached appropriately. It is true many people lose weight each year as part of their New Year's resolutions, but it is also true that many of those people later gain some or all of that weight back. To make weight loss a successful goal in the new year, weight loss should be seen as creating a lifestyle change, rather than a temporary race to shed pounds.

Whether you want to lose 10 pounds or 100 plus pounds, successful weight loss is about lifestyle modifications. The key is to start slow and set realistic goals for yourself. A good place to begin is to cut down on sugar. Excess sugar in the body that does not get burned ultimately turns into fat. Maybe you know you already consume too much sugar such as sodas, desserts and snacks, or maybe you don't realize how much sugar you are really consuming. Many products contain more sugar than you realize. Read the labels of all food and drinks you consume to see how much sugar is in your regular diet. Chances are you can cut out some sugar.

Eat regularly. One mistake people make when trying to lose weight is skipping meals. This is unfortunate because skipping meals only starves the body of the healthy nutrients that it needs to regulate itself and be sufficient in losing weight. If your schedule keeps you from eating meals at regular meal times, try to carry healthy snacks to space throughout the day. Healthy snacks every few hours such as a cup of yogurt, a quarter cup of almonds, a piece of fresh fruit, or other easy healthy snacks will help you keep your metabolism on target and keep you from crashing.

If you are unsure of how to begin your weight loss program or how to stay on track, you may want to try a medical weight loss program under the care of a Board Certified Bariatric Physician. A Bariatric physician is a medical doctor who is specially trained in weight loss management and in the treatment and management of related medical conditions.

A program under a doctor's care can help you fulfill all aspects of weight loss and take into account your age, genes, medical history, metabolism, and lifestyle choices, which all play a role in weight loss and weight management.

New Year's weight loss resolutions can be frustrating but they don't have to be. With the proper guidance and support you can change the way you look and feel for a lifetime.

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The "Best Protein Shakes for Weight Loss" - A Closer Look At the Visalus Claims

Protein shakes have been created to try and encourage weight loss while making sure that the person keeps a high energy level. There have been a lot of debates as to whether these shakes are effective in weight loss programs. The usual cycle when some new product that claims to be the best protein shakes for weight loss comes along in the market is that a lot of people try it and then the internet ends up flooded with negative comments about it.

Visalus Science is one of the companies that claim to produce some of the best protein shakes for weight loss. The internet too has quite a number of responses both negative and positive. Let's take a close look and examine if their claim has any proof.

How it works

Everything starts with the Body by Vi 90 day challenge. The challenge in turn starts with the individual making/setting their personal goal with regards to weight loss. It may be being able to fit some pair of jeans you have, knocking down a few pounds, gaining more muscle, keeping a high energy level and the like.

Then, you sign up for the challenge and select the most appropriate challenge kit to suite your needs. The claimed 'best protein shake for weight loss' is said to "taste like cake" which is something not common for a losing weight shake.

Once you start out with the shake, you can do your part in keeping the shake exciting and new. There are many ways to vary the way you make your shake: simply add your favorite fruits, coffee, chocolate, or use the 'mix ins' that come along with the pack. Visalus also have a Facebook page which contains a list of different recipes that can be created with the basic pack.

Making money

The claimed best shakes for dieting that the company produces are also a source of income with the compensation plan that Visalus has put into place. You simply start with your 90 day challenge and once you have ample proof of success, invite three others to also start out with their challenge. You then get to receive your Visalus challenge kit for free.

True, all of the mentioned does sound too good to be true. However, there are a great number of people online giving testimonials about this company that claims to have the best protein shakes for weight loss. If you are in search for such a plan, make sure to consult your physician first

Every company claims to produce the best protein shakes. For a detailed analysis on the truth of such claims and what is body by vi visit Jennifer's site today.

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Weight Loss - Mediterranean Style

For thousands of years, people living along the Mediterranean coast have enjoyed a lifestyle that includes leisurely dining, plenty of exercise, and a diet rich in plant foods and healthy fats. This way of eating and living has been linked to numerous health benefits including a decreased incidence of diabetes, heart disease and obesity - as well as an increased life expectancy. For good reason, the Mediterranean diet has long been considered one of the healthiest in the world.

At the core of this eating style is a balance of healthy fats and carbohydrates with a strong emphasis on plant proteins. As a weight loss plan, it makes perfect sense and is easy to follow. Use these guidelines to eat as if you lived in the Mediterranean and enjoy a tastier leaner way of life.

1. Include lots of vegetables. Start your day with an egg white omelet stuffed with your favorite veggies. For lunch and dinner, fill half your plate with vegetables. Eat them fresh with a drizzle of extra virgin olive oil and a sprinkle of crumbled feta. Or have your vegetables sautéed with garlic and olive oil.

2. Eat less meat and more seafood. If you eat meat, choose lean cuts and have it less often. Roast, bake, broil, or grill rather than frying. Eat seafood at least twice a week. Salmon, herring, and sardines are rich in heart-healthy omega-3 fatty acids. Shellfish including mussels, oysters, and clams provide health benefits for the heart as well as the brain.

3. Cook more vegetarian meals. At least one night a week prepare a meal that centers around beans, lentils, or other legumes rather than meat. Prepare meatless dishes that include vegetables and whole grains such as vegetarian chili with brown rice.

4. Use more plant oils. Include sources of healthy plant fats every day especially extra-virgin olive oil. Substitute for butter, margarine, and creamy salad dressing whenever possible.

5. Eat more fruit. Have it with meals or as a between meal snack. Fresh fruit makes an ideal dessert. Save the cookies, cakes, and ice cream for special occasions.

6. Include more nuts and seeds. These provide a healthy source of protein and are high in fiber and other nutrients including folate, magnesium, and iron. Sprinkle them on your yogurt or salad. Always go for the unsalted varieties.

7. Include some dairy products. Eat plain unsweetened yogurt. Add your own fruit to sweeten it naturally. Try Greek yogurt for its extra protein and creamy texture. In addition, eat a variety of cheeses in small amounts.

8. Enjoy whole grains. Packed with nutrients, fiber and protein, whole grains contain healthy carbohydrates. Popular Mediterranean whole grains include barley, brown rice, bulgur, whole wheat couscous, quinoa, and farro. These grains are great for salads and side dishes.

To get you started eating the Mediterranean way, here's a recipe that's sure to please. Just remember, as with any healthy weight loss plan, you still need to focus on portion sizes and overall calorie intake.

Avocado Quinoa Tabouli

Makes 6 Side Dish Servings

Courtesy of California Avocado Commission and tweaked slightly by The Meal Makeover Moms.

• 1 cup dry quinoa

• 2 cups all-natural vegetable broth or water

• 1 small cucumber, peeled, seeded and cut into ½-inch dice

• 1 tomato, seeded and cut into ½-inch dice

• 1 cup parsley, chopped

• 1 ripe California avocado, seeded and peeled and cut into ½-inch dice

• 1 lemon, zested and juiced

• 1 tablespoon extra-virgin olive oil

• 1 clove garlic, minced

• Kosher salt and freshly ground black pepper

1. Place the quinoa in a fine-mesh strainer and rinse very well several times in cold water. Drain and set aside.

2. In a medium saucepan, bring the broth to a boil. Stir in the quinoa, cover, and simmer according to package directions until the liquid is absorbed.

3. Transfer the quinoa to a large bowl and fluff slightly with a fork every few minutes until the grains cool. Gently stir in the cucumber, tomato, parsley, and avocado.

4. For the dressing, whisk together the lemon zest, lemon juice, olive oil, and garlic. Stir the dressing into the quinoa mixture until everything is coated, and season with salt and pepper to taste.

Nutrition Information per Serving (about 1 cup): 190 calories, 8g fat (1g saturated, 4g monounsaturated, 0.4g omega 3), 170mg sodium, 26g carbohydrate, 4g fiber, 6g protein, 25% vitamin A, 35% vitamin C, 15% iron

The key to any successful weight loss plan is eating fewer calories than you expend. Like the healthy people of the Mediterranean, physical activity should be part of every day. If you are someone who is always on the go, this can be extremely challenging. I can help you create a personalized plan centered around your lifestyle that will guide you to permanent weight loss.

Lorraine Matthews-Antosiewicz, MS RD, is a food and nutrition expert specializing in weight management. She is committed to empowering people through education, support, and inspiration to make real changes that lead to optimal health and lasting weight loss. Sign up for her Free Consultation and receive expert advice on how to lose 20 lb. - or more. Jump Start your weight loss today!http://njnutritionist.com/freeconsult

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Are Weight Loss Exercises The Same For Women And Men?

This is a fairly common question among women. Almost all weight loss products claim to work the same for both genres but science has proven that they are completely different. Fat burning exercises for women are meant to be customized due to the differences in terms of anatomy when compared to men.
One of the body's most efficient fat burners is the muscle cells themselves. The differences in anatomy dictate that women have less lean muscle than men and implicitly, a lower calorie burning potential. Since gym exercises are considered one of the most efficient ways to burn fat, customization of programs is required to achieve similar results to men.
The first misconception about weight is that diet can cure any problem. Existing calories will not get consumed by themselves. Since muscles are the greatest consumers, gym seems like the best solution for a weight problem. Additionally, fat burning exercises for women need a bit of customization. While men can lose weight without cardio, women will have to use this additional means of burning calories. This process starts with the overall improvement of muscle mass without increasing it. Women do not need to gain muscle mass as much as men but the health of the tissue determines the ability of the body to burn calories. This can be achieved by lifting lower weights that will not lead to micro muscle ruptures. Using less weight will only stimulate the activity of the tissue. Lifting heavy weights will increase the mass and this is an unwanted effect.
Muscle fever is to be expected. Even if fat burning exercises for women are meant to be mild, pain is inevitable. Knowing how to deal with it for the first few sessions is important. Once a routine is established, recovery should get easier. Pushing the exercises too much will cause more harm than damage. It is important for the body to still be able to perform exercises rather than skipping a day. For example, if in one day you work too much doing push ups and stepper exercises, you will not be able to do cardio the next day.
To make the most out of it, it is important to cycle trough exercises and never perform the same ones two days in a row. Forcing the same group of muscles each session leaves very little time for recovery. Alternation of exercises minimizes muscle damage and improves calorie burning while preventing excessive pain. Experts claim that "The best exercise is the one you're not doing". This statement points out how important knowledge really is. Advanced weight loss programs contain super sets that are not that common. Simple routines such as Mountain Climber with hands on Swiss ball can help a lot even if they are not that commonly seen in gyms. They can be done home as well but very few people know how effective they are.
Fat burning exercises for women are meant to be different. Men have more lean muscle and a higher calorie burning potential. Additionally, they can lift heavier weights without worrying that their abs gains too much muscle. These simple differentiate the exercises from genre to genre and knowledge plays an important part.

Natural and effective Fat Burning Exercise For Women

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Effective Weight Loss Strategies

We are a nation that is obsessed with dieting. Statistics indicate that 50% of all American women are on a diet at any given time. The percentage of men dieting is 25%. Americans spent over 70 billion dollars in 2011 on weight loss related services and products. Approximately 95% of all dieters regain all the weight they lost within five years. Diets don't work. It is lifestyle changes that will help you to lose the weight in a healthy and permanent way. Chronic dieting in fact, can lead to serious health complications and even slow down your metabolism.
Before beginning any diet it is always a good idea to get a complete physical from your medical provider. Sometimes weight problems can be linked to underlying disease such as diabetes. One of the simplest techniques is to continue eating foods that you enjoy. The deprivation technique of most diets backfires on people. You will eventually give in to the cravings and spiral into overeating. You should think about the foods that you love and simply reduce the amount that you purchase and consume. For example, if you enjoy chocolate chip cookies you should still have a few throughout the week. This can be your "reward" snack. The concept is simple to follow. You will be able to satisfy your cravings and prevent binge eating. Just choose wisely and select a few of your favorite foods.
Mini-Meals: We are a culture that believes in consuming three large meals. But this eating style puts extra stress on our digestive system. It is far better to eat smaller meals that are nutritionally balanced. Your body will be able to metabolize the food more readily and you will also have increased energy throughout the day. You will lessen the likelihood of being hungry and eating things that are bad for you. For example, a breakfast could be a cup of oatmeal with raisins and honey. A mid morning snack could be fruit and yogurt. A small lunch could be a few ounces of turkey with cheese. The idea is to eat small meals that will provide you with the nutrients you need. Stay hydrated: Drinking lots of pure clean water helps you to lose weight. Whenever you feel hungry start by drinking a glass of water. You may simply be dehydrated. If it's hard for you to drink plain water you can add herbal tea. Brew and chill for a delicious calorie free beverage.
Protein is important: Many people avoid protein when trying to lose weight because they think it is too high in calories. This is simply not true. Of course, eating fattening red meats are high in calories. But proteins such as turkey, chicken and white pork are lean and low in calories. A 6 ounce portion of roasted turkey breast is less than 200 calories. There are many success stories of people who follow high protein diets and take off the weight. You have to balance your protein intake with adequate amounts of complex carbohydrates as well. Avoid simple carbohydrates which are sugar and white flour products. An ideal protein rich meal could be chicken with roasted vegetables and wild rice. Protein snacks include nuts, cheese and yogurt. Protein helps to preserve muscle mass. If you avoid protein when dieting you will lose muscle and feel tired and weak. Protein also helps your body to burn fat and improves the effectiveness of your metabolism.
Healthy Fiber: Fiber is effective for weight loss. Women should aim for 25 grams daily and men approximately 40 grams. You can find fiber in foods such as whole grains, oatmeal, fruits and vegetables. Fiber helps the digestive process and lowers your cholesterol. Increase your fiber intake for your health as well as for weight loss. Spices: Hot spices have been shown to speed up the metabolism and help in weight loss. Spices help to flavor foods and reduce the caloric levels of the foods you eat. Instead of adding fattening ingredients like butter and cheese, try adding some delicious spices like garlic, turmeric, cilantro, parsley and cayenne pepper.
Adequate Rest: If your body is stressed or you don't get enough sleep it will be harder for you to lose weight. Your body produces a hormone called leptin when you have enough rest. Leptin helps you to feel full and satisfied after eating. A decrease in this hormone can leave you feeling hungry even after eating. So make sure to get consistent and sufficient sleep. If you are under a great deal of stress you need to find constructive ways to deal with it. Prolonged stress can have devastating effects on your health and well-being.
These are some effective general guidelines for losing weight. When undertaking any dietary or lifestyle changes, always consult with your medical provider especially if you have been diagnosed with any disease or are taking prescription medication.

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By Tina C. Loren

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The 3 Key Elements For Effective Weight Loss

When starting any type of workout program, many people will soon discover that for effective weight loss they need to add muscle to their body. This muscle helps to boost your metabolism and burn more fat. This is because muscle is denser than fat and therefore needs more nutrients to stay healthy. Muscles take these nutrients from your fat stores and burn more fat.
As well as knowing this, we all need to know the 3 key elements to an efficient workout program, these 3 elements are:
- Intensity
- Volume & Frequency
- Progression
Intensity is basically how hard you need to work to perform an exercise based on the difficulty of that exercise. Different types of exercise need different levels of intensity to get the most out of your workout. Volume is the amount of reps you perform e.g 10 reps or 10 minutes running, Frequency is very similar but is judged by how many times you do 1 exercise over a period of time e.g 10 reps, 2 times a day, 5 times a week. Finally progression is about moving forward and making your workouts slightly harder so your body has to keep adapting.
Where many individuals go wrong is weight training, they think that if they do hours of weights their bodies will be forced to burn fat. This is in fact totally the opposite, To get the best out of your weight training and to keep up an effective weight loss routine you need to remember one thing. Short and sweet, keep any weight training to a high intensity but very small volume and frequency for optimal results. When it comes to progressing with weights you want to aim to either improve your amount of reps or the weight you push every week.
Aerobic or cardio exercise is different to that of weight training, where as you do high intense workouts in small amounts, in aerobic you aim for a medium intensity for a longer period of time. So for best results in your cardio aim for a run every day but keep the same distance because with aerobic exercises you don't need to progress as much as with weight training.
Even if you lower the weights and perform exercises at a low intensity for longer periods of time you won't see any benefit beyond the first week. Your overall goal for any weight training should be to improve the weight you are lifting to keep you gaining lean muscle and strength.
A very important aspect that a lot of people don't think to involve in their workout program is rest. A decent rest period including sleep is as important as how heavy the weight is you are lifting. We need our sleep for weight loss because this is our repairing stage, when we do any type of physical exercise we are actually causing injuries to our muscles. These are tiny little tears in our muscles and when we sleep and rest these muscle fibres rebuild themselves to be stronger and thicker, Thicker and stronger muscle burn more fat to get more energy.
Upon hearing that you need to add muscle to your body for effective weight loss, many people, especially women start thinking "I don't want muscle, I want to lose weight." But this is very unlikely to happen because we aren't made to pack on muscle like the guys you see on tv. Many of these men & women take muscle building supplements along with high intakes of protein and carbohydrates, this helps them maximise their muscle building potential. The muscle you want is pure lean muscle, which will actually be compact and thinner than fat. It will also replace most of the fat on your body, in turn making you look a lot slimmer.
Remember to implement these 3 key elements into your regime and you will have put yourself into the best position possible for effective weight loss, if you don't you will limit your ability to burn excess fat and ultimately gain the body you deserve.

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