Home Workout Mistakes That You Should Avoid

Two of the most common reason that home workouts don’t workout for people is either they lose focus and stop workout or they are making home workout mistakes. Inevitably the home workout mistakes you should avoid are the same home workout mistakes that are common to most gyms mistakes. For obvious reasons – the exercises are the same so if you’re doing it wrong, it doesn’t matter where you are when you’re doing them wrong. So whether you are someone who has been working out at home or planning to begin a home workout, make sure you know which home workout mistakes you should avoid.

1. Not enough or no weight training at allThis should come as a surprise to no one. Whether it is the advertising or the general perception, home workouts seem to include treadmills and exercycles and that’s it. No mention of either dumb bells or of body weight exercises. The truth is that a complete home workouts include cardiovascular exercises as well as weight training exercises. You do not get to pick and choose.
2. Cardio in the fat-burning zoneIf the treadmill calls it a fat-burning zone then you figure that you will burn more fat by staying on that zone. The truth is – simply put – it doesn’t work that way. While the theory of fat-burning zones might be correct, if you’re looking to lose weight then avoid fat burning zones.
3. Not pushing yourself during weight trainingThe most common concern with women working out is that if they push heavy weights, they will “bulk up like a man.” Remember: There is NO basis to this myth and this belief is completely untrue. On the other hand, simply flailing light weights won’t benefit you either. Light weights or heavy weights, you need to be constantly pushing yourself. 
4. Home workouts don’t change
   Doesn’t matter how tough and challenging your home workout is, at some point your body will start getting used to it and eventually you will get bored with it. The fact is that you do not need all sorts of gym equipment in order to vary your workout. Therefore, look to change your workout every month or so to keep it fresh and ensure that you’re motivated and focused.
5. You’re eating too much or the wrong foodsWhether you’re looking to lose weight or maintain the weight you are at and build muscle, the workout will be for nought if you are not eating appropriately. No matter how much you workout, you won’t lose weight if you eat more than your burn. Moreover, your diet needs to be a correct balance of protein, carbs and fats and missing any one or eating them in an unbalanced way is a straight ticket to incorrect or no results. A workout is not a “eat what you want” card and your diet must always support your workout.

Like we said in the beginning, the home workout mistakes you should avoid are not necessarily workout mistakes that you could fix by going to the gym. They are mistakes that you are likelier to miss because you would inevitably be working out alone or without a professional around you. Remember, when done right, a home workout can be as effective as any other workout but done right implies that you make sure to ged rid of all home workout mistakes.

Why Do People Gain Weight Quickly After Losing It!!!!!!!!!

People gain weight quickly after losing it because they stop focusing on it anymore. Most people who face this problem are losing at weight loss as something they have to do. As a result of it, the concept of healthy living and the benefits that come from it is never something they have come to terms with it. As a result, first chance they get, they run away from the evil spectre that it is and as soon as that happens, the gain weight quickly after losing it. The solution to the problem of why do people gain weight quickly after losing it is a simple as a shift in perspective.

Weight Loss is Not a Destination

Cheesy as it sounds, healthy living is the journey and weight loss is one step along the way. The perspective shift comes from the fact that you can not stop living right the second you reach your weight loss target. You have to continue the good habits that you used to shed the extra weight because if you stop, you will, obviously, put everything back on. The mistake most people make is they see weight loss as a short term target that they must get to and once they do, they stop their effort and undo all their hard work along the way.

Don’t Adopt Unhappy Weight Loss Habits

That includes skipping meals, cutting out everything that you love and believing that healthy food is bland, tasteless and not fun. No real fitness professional will ever recommend steps like cutting out all snacks and food you crave from the first day. They will all recommend gradual cutting out of extra snacks, extra calories and a gradual phasing out of unhealthy foods in your diet. The reason that a drastic diet fails is because you end up hating the process and despise everything you have to do. No one will stick to unhappy habits and so the weight comes on quickly after losing it.

Don’t Blindly Believe Information

Weight loss myths persist because of lack of knowledge. Don’t make the mistake of believing anything you hear from friends or the media unless you have checked the facts first. Habits like cutting out meat to lose weight, cutting out cereal to lose weights and changing your food habits because someone told you that you can’t eat carbs after 6pmwill harm your weight loss efforts. Never make the mistake of working with half knowledge.

Don’t Demonise Weight Training

A healthy diet and cardio is not enough to get fit. You need to add strength training at least thrice a week for a complete fitness program. Weight training is an important part of a fitness routine for both men and women and plays a very important part in the fat burn and lean muscle building process. You will not be able to completely be fit and healthy unless strength training is part of your routine.

Learn About Weight Management

Once you lose the extra weight, your effort should focus on weight management and weight maintenance. Understand the diet and fitness habits that go into maintaining your weight. Simply put, people gain weight quickly after losing it because they don’t care to maintain their new lifestyle and new weight. All you need to do is make sure you don’t make the same mistake.

how is slow weight loss better than fast weight loss

Slow weight loss is about establishing a healthy lifestyle and sticking to it. Over a period of weeks, months and even years you will be able to see a slow decrease in your weight and a vast improvement in your overall health.

Advantages

Better weight management. Maintaining your weight loss is just as important as losing it in the first place. By losing weight slowly, you can get used to eating healthily and exercising on a regular basis, therefore making keeping the weight off much easier.

Better fat loss

Losing your weight slowly helps you lose fat. Fast weight loss on the other hand can be related to losing weight from muscle or water content in your body – by losing it slowly, you can build muscle and make sure you only lose fat from your more flabby areas.

Develop good habits

Weight loss is to do with maintaining a healthy dieting plan as much as it is about the diet itself. Although you may not stick to such a strict diet once you have gotten rid of the weight, slowly losing the weight in the first place will have helped you develop some good exercise and eating habits that you can hopefully continue in the long term.

Disadvantages

Time- The reason it’s called ‘slow weight loss’ is because it doesn’t happen overnight. You may take months or years to reach your ideal weight, depending on how much weight you needed to lose in the first place. Don’t let it dishearten you though – you will see how well you are doing and will start to feel great.

Motivation

It is difficult to stay motivated if people don’t see the results quickly, and even if you have lost a few pounds, those around you might not notice until further into your weight loss process. Motivate yourself – buy new clothes every time you drop a dress size and truly enjoy being a slimmer, healthier you!

Fast Weight Loss

Fast weight loss is what many people believe will make them happy. Losing weight fast is an easy solution and a method of losing a few pounds without much effort so that you can look great and fit into a particular outfit or look good for a specific occasion.

Advantages

You see results- The main advantage of fast weight loss is that you get to see the results fast. It may be the boost you need to get you into a healthier routine, but a fast weight loss plan is usually not sustainable.

Disadvantages

Lose muscle instead of fat- Losing water or muscle can be the results of fast weight loss, and instead of losing fat you are losing vital muscles that can help keep you strong. When you have burnt muscle, you can’t burn calories as well.

Health issues

With a quick fix or fad diet you may not be getting the nutrients you need to stay fit and healthy. You may also become severely dehydrated.

So I would recommend using a slow weight loss program over a fast weight program.

Easy Meal Planning For Weight Loss

Maintaining a healthy body weight can be tough and losing weight a more difficult task. If you have tried to shed pounds before and were unsuccessful, you might think that meal plans do not work for you. There are plenty of simple but effective ways to avoid common meal planning blunders and achieve long-lasting weight loss success.

Here are some helpful tips for meal planning for weight loss.

Plan Your Meal - Planning your meals in advance helps you develop new health behaviors. Without preparation you may always struggle with your diet and yoyo-ing weight. Before rushing to the supermarket for your weekly shop, stop and take some time to plan out the upcoming week. Include healthy lunches and snacks that you can throw in a bag for your busiest days. Make sure you choose fresh and organic food as well as lean cuts of meat for the healthiest choices.

Healthy And Simple - Planning for your daily meals and snacks need not to be complicated. Simple foods like fruits and nuts contains plenty of nutrients yet with less-calories which is best for your diet. Simple yet nutritious. There are plenty of websites that can help you plan nutitious, healty and simple meals.

Plan Healthy Treats - Choose to be healthy by purchasing natural and healthy foods. Foods such as low-fat cheese, yogurt, veggies, and fresh fruit are great choices for a low-calorie diet. Keep these food readily available in your home and in your workplace. As much as possible, avoid junk foods that have no nutritional value and only add calories to your diet.

Start With Breakfast- Starting your day with a healthy breakfast will boost your metabolism and save you from mindless nibbling and bingeing later on. Individuals who consume breakfast regularly tend to consume less-calories throughout the day.

Prepare Your Meals Ahead - Preparing healthy meals ahead of time will help you stay motivated and you will have more control on your meals and snacks. This keeps you from buying unhealthy foods that often lead to overeating.

Drink more water- Replacing soda, alcohol and other drinks with water will help you lose weight more because these drinks contains high amount of calories which can disrupt you from achieving your goal. Water is essential for the body because it hydrates and aids in the fat burning process.

Weight Loss Exercise - The 7 Simple Tips To Help You Enjoy Running

Even though most overweight people know that running is a great way to burn off excess calories, most of them fail to continue running after some time because running becomes a very 'boring' and 'difficult' exercise to them after some time.

However, since walking and jogging are about the simplest exercises that you can do to burn off excess calories; you would probably have to do a bit of jogging and walking if you are serious about shedding off extra body weight.

So, in this article we are going to reveal several tips that have been offered by different top fitness experts on how you can actually enjoy jogging:

Tip 1 - Talk while you are jogging; you should be able to pass the 'talk test' while you are running and this means that you should try to engage in a conversation while you are jogging. If need be, you should lower your pace of running so that you do not get tired too quickly; it is better to be too slow when you are running than to be too fast.

Tip 2 - It is better to monitor the amount of time that you spend running instead of trying to monitor the distance that you covered and your speed of running. If you are going to use any parameter to measure your progress, you should monitor the amount of time that you spend jogging every day.

Tip 3 - Once you start running for up to 20 minutes and above, you should make sure that you stay properly hydrated. This is particularly important when you jog during summer time when the weather is hot.

You can pass through the park or the gas station when jogging so that you would be able to stop to get some water on your way. You can also stash water along your route before you actually start jogging.

Tip 4 - Add some weight training to your workouts to build up your muscles and bone density so as to make your body less prone to injury. You should engage in 20 minutes strength workouts a couple of times every week and you can engage the services of a personal trainer to help you to develop a program that you can make use of at home.

Tip 5 - Do not engage in stretching exercises before you run, because the stretching of your cold muscles will only make you more prone to injury; you should stretch after you finish running.

Tip 6 - Find a training partner that you can run with; this will help you to stay motivated as you will always have someone to converse with when you are running.

Tip 7 - Run outdoors; if you can run outdoors instead of running indoors on your treadmill, you will be able to get some fresh inspiring air when jogging and you will also get to enjoy the scenery of the beautiful parts of your town or city.

Fast Weight Loss: Why It Doesn't Happen To You

Losing weight is something that many people around the world try to do. This is not just because they want leaner bodies but it is also because it is a healthier lifestyle. Considering the psychological and physiological problems caused by being overweight, it is important for everyone to get in shape. However, no matter how many people try to lose weight, statistics show that the number of people who are in bad shape is increasing with each passing day. This is despite the fact that there are thousands of weight loss programs and diets in the market today. This only means one thing; and it is that there is a problem somewhere.

You may have tried several fat loss programs and diets without any success. While it may be hard to accept, your failure to lose weight does not necessarily mean that there is anything wrong with the weight loss diet or program that you are using. Most likely, all the ones that you have used have been prepared by experts in the industry. This does not however mean that there is something wrong with you or that you are doing something wrong so far as losing weight is concerned. The problem is that whichever weight loss food or exercises that have been prescribed are not just right for you.

Despite the fact that most fast weight loss diets and programs are based on sound nutritional and biological principles, they usually overlook the most important factor in the whole equation, and that is you. What most experts forget is that each human being has a unique genetic code and this difference plays a major role in determining what works and what does not work when it comes to fat loss diets and programs. While the programs you use may not be fake, they will not work simply because they have not been tailored to cater for the specific needs and demands of your body. The result in using such weight loss diets and programs is utter frustration, especially if you see other people successfully getting slimmer and leaner.

Due to the differences in height, metabolism, weight and age among human beings, it is imperative that you have a fat loss diet and a program that takes into consideration every aspect of your body, including your metabolic rates when engaging in strenuous activities. It is only when this is taken into consideration that your body can be able to be allocated the calories and macronutrients that it needs to shed off fat. This is the only key to healthy and safe weight loss without which all your efforts to lose weight will end in a disaster.

The Importance of Sleeping in Weight Loss

If you are seeking to lose a few pounds, you may or may not have heard about how important it is to get enough sleep. This article will provide the specific reasons why sleep is important in trying to lose weight and how it will aid you in your weight-loss endeavor.

Sleep helps the body with metabolism. Metabolism is the rate at which food is taken in, processed, and digested by the body. People with slow metabolisms and fast metabolisms can eat the same amount of food and achieve different results. Sleeping regularly aids the body in metabolizing food by making it easier for the body to store energy broken down from food.

Sleeping helps keep insulin levels down. You need not be a diabetic to understand the importance of healthy insulin levels- you need only be seeking to lose weight. Healthy insulin levels help the body break down sugars, thus preventing them from being stored as excess fats.

Sleep also helps keep leptin levels normal. Leptin plays a key role on energy expenditure, and helps keep the body regular in terms of hormonal balance and in terms of levels of exhaustion. Like many neurological chemicals, it important to have a healthy balance of leptin.

Sleep also prevents insulin resistance, which is important in preventing diabetes and other blood-glucose disorders. Insulin resistance leads to a storage of sugars as body fat. By preventing insulin resistance, you prevent the aggregation of excess sugars in the body as fat.

Sleeping regularly helps maintain a healthy blood pressure. This is important, because the movement of the blood and other circulation-related functions help the body filter out waste.

Sleeping regularly also helps to keep the risk of heart disease low, because it lowers the heart rate and allows the body to repair itself.

Sleep helps give the brain a chance to relax, reboot, and reprogram. This is important, especially in reducing stress. It also helps improve mood, and thus makes it easier to have a positive outlook on life, physical activity, and otherwise restrictive diets.

Sleep helps the body replenish its energy store, thus lowering cravings for carbohydrates-- a prime energy source. By lowering carbohydrate cravings, you lessen the chances of having excess carbs stored in the body.

Sleep also slows the rate of fat storage. This is particularly important in losing weight, as fat storage is particularly undesirable. Additionally, by lowering the rate of fat storage, the rate of waste removal increases, and the body benefits through the detoxification process.

Sleep is very important in overall health, not just weight loss. Healthy sleeping patterns help the body to perform at peak physical condition and therefore helps you perform at your best in any and all aspects, including cognitively, athletically, socially, et cetera.

It is imperative that you get enough sleep, both during and not during weight loss periods. Using the advice in this article will aid you in deciding when to go to sleep, particularly during weight-loss periods. Choosing to sleep over not sleeping is an important decision but may be the one that looses you the most weight.

The Six Weight Loss Reminders

The idea of starting to lose weight is often overwhelming. There are so many things to keep in mind, so many new habits to make and so many bad habits to break that it can be easy to overlook some of the most effective strategies. Here are some simple ways to keep yourself on track to your goal.

The idea of losing weight can be filled with anxiety and stress. It may be tempting to eat comfort food, which is often high-calorie and low-nutrient, to make yourself feel better. Similarly, it may be tempting to skip going to the gym and instead sit at home watching TV to escape those worries. However, a proper diet will help you feel better and more confident, and exercising regularly will release endorphins that will do more for you and your happiness than watching television will.

Counting calories will be very important. Your baseline usage will be a significant proportion of your daily calories- there are many sources of formulas to use to calculate your baseline usage. If you eat fewer than this, your body will go into starvation mode, so it will become harder for you to lose weight. However, you should also figure out how many calories you will want to eat above this, and exercise regularly to burn those calories in order to lose that weight.

Culling your diet carefully can also help. Is there a food that is highly caloric and that you don't really enjoy, but eat mindlessly? Potato chips or cheese curls are often good examples. Replacing those with healthier snacks is often a good way to cut down a lot of calories without making yourself notably unhappier- if you're just eating them for the crunch, try carrots or celery.

Try a variety of different exercises. Simply jogging on a treadmill facing the same wall every day can get very monotonous very quickly. It can also lead to stress injuries in your knees and your ankles. Alternating it with strength training and other activities can help you maintain an exercise routine for a longer period of time.

Remember that larger muscle mass is helpful in your goal of getting fit and losing weight. Although the same volume of muscle weighs more than that of fat, a pound of muscle burns more calories per hour than a pound of fat, meaning that as you get more fit, you will burn more calories, even when you're just sleeping.

Keep in mind that not all exercises are the same; for example, swimming will likely burn more calories than slow weight lifting.

Many people rush to lose weight when they're enthusiastic and first starting out, but sometimes these things can be counterproductive, such as drastically reducing your calorie count to below your baseline needs. Instead, work on a couple strategies at a time and try to pick some sustainable methods that will work for you in the long term; if you love chocolate, don't completely cut chocolate out of your diet, but find somewhere else to cut calories first.

Secrets To Healthy Weight Loss

Are you looking for healthy weight loss secrets, or the next weight loss gimmick? There are many fad diets, crash diets, and weight loss gurus on the internet today. Each has the "best", the "easiest", and the "fastest" way to lose weight. But the question that you should ask before starting one of these plans is "is this a healthy way to lose weight?" What is the point of losing weight to fit into those skinny jeans if you are compromising your health in the process? You may fit into the jeans, but no one looks good when they are ill. Below you will find the secrets to losing those pounds without losing your health.

Get Plenty Of Sleep 

If you are up all night, or spend the night tossing and turning, then your body suffers as well as your life. You reach for the caffeine and sugar to get you going in the morning. You are running late so you don't eat a healthy breakfast, instead grabbing some fast food, or even skipping breakfast. Your mood is negative and you just don't feel like doing anything. People that don't get 7-9 hours of sleep regularly weigh more than people that do sleep well.

Don't Skip Breakfast 
Your metabolism is what controls how fast your body burns calories. After sleeping all night, your metabolism is very slow. If you want to lose weight, then within an hour of waking, you need to eat breakfast. Breakfast comes from "breaking the fast", which is what you body experiences as you sleep, fasting. Eating within one hour of waking jump starts your metabolism and you burn more calories throughout the day than you would if you skipped breakfast. Just make sure to pick something healthy and with nutritional value, like scrambled eggs and oatmeal, instead of empty calorie laden foods, such as doughnuts, danishes, and coffee cake. It sounds counter intuitive, because you believe that if you skip breakfast, then that means you eat less calories during the day. But the truth is that those that eat breakfast end up eating less throughout the day. You will also make better nutritional choices because you will not be battling cravings.

Eat The Right Foods 
Wanna boost your metabolism and burn more fat? Then you should add some of the following foods to your daily diet. Some boost metabolism, some help flush fat, and some help build muscles. The more muscle you have, the more fat your body will burn. But all have additional nutritional benefit, such as being high in calcium or omega 3. Just remember, all things in moderation. Try these foods: pecans, pistachios, walnuts, almonds, cashews, macadamia nuts, hazelnuts, Brazil nuts, flaxseed, grapeseed, mustard seed, celery seed, chia seed, pumpkin seeds, sesame seeds, hempseed oil, wheat germ oil, canola oil, olive oil, safflower oil, sunflower oil, cottonseed oil, chia seed oil, avocados, mushrooms, hot peppers, apples, pears, citrus fruit, dried fruits, olives, kale, turnip greens, mustard greens, collards, bok choy, broccoli, celery, celery seed, marjoram, mustard seed, basil, thyme, garlic, cinnamon, ginger, oats, whole grains, brown rice, beans, sage, parsley, rosemary, lean meats, sardines, salmon, tuna, herring, spirulina, quinoa, lowfat yogurt, dark chocolate, vinegar, and purified water.

Losing weight is easy. There are thousands of fad diets and weight loss plans out there. But if you are searching for the right way, then follow the secrets to healthy weight loss. Not only will you melt the pounds away, but you will also feel better and be healthier.

Weight Loss Exercise Plan

Regardless of your commitment to lose weight in terms of the food you eat, exercise will be an essential part of your weight loss program. Consider the tips below for maintaining motivation and maximizing your potential weight loss by changing your exercise routine four times a year.

Consider consulting with an exercise professional four times a year and communicating your goals for exercise change pursuant to your losing weight goals. Many professionals offer three-session packages that are reasonably priced that will help you ascertain reasonable exercise changes that will yield continued positive results.

Keep track of your exercise routine change times with any calendar in order to give yourself a clear idea of start and stop dates for a particular exercise routine. Incorporate the use of a symbol such as a checkmark for the days during the exercise period that you actually exercise. Record your weight during the four times during the year to keep track of your weight loss goals.

If you are not satisfied with weight loss results at the end of a particular three-month period, first determine whether you missed more days of exercise during that period of time than you typically miss during a specific three-month period, as well as other outside weight loss factors such as holiday seasons before determining that the exercise routine did not work.

If your failure to meet your losing weight goals during a specific three-month period coincided with a time when you took a lot of days off from exercise, change your time of day for exercise during the next three month period. Consider partnering with someone else or scheduling training with someone you pay to further encourage yourself to stick with exercise for weight loss.

As you lose weight you should pay attention to toning your overall body with your exercise changes to maximize the benefits to your appearance from weight loss. Don't use the excuse of not belonging to a gym to avoid changing your exercise routine. A change can be accomplished by adding carrying light weights during a walk or by adding crunches to your routine.

If you find an exercise that you particularly enjoy, you do not have to omit that exercise from your routine when you make changes. Enjoying an exercise means that you're likelier to do it which will support your weight loss efforts. If you prefer a specific machine such as a treadmill or elliptical over a bicycle, don't remove activities you prefer but instead combine them with other activities you prefer less, such as splitting your cardio between treadmill and bicycle.

If you belong to a gym, consider trying out the express fitness routine that many gyms have in order to determine whether new machines or activities should be part of your next exercise routine change.

Your weight loss goals must be supported by an effective exercise routine in order to maintain your health. Use the tips above to incorporate changing your exercise routine four times a year as a means of maximizing your ability to achieve your weight loss goals.

Safe Weight Loss After Pregnancy !!

Losing weight after pregnancy is extremely essential and most women struggle to do so. A common complaint is that women struggle losing weight while pregnant and weight loss after pregnancy takes much more time than desired. Two quick facts to put some myths to rest - losing weight while pregnant is not essential or warranted and if it takes a while losing weight after pregnancy then you should not get anxious, it is only natural.

Now, here are some ways in which you can end up losing weight after pregnancy. In all likelihood, with these simple steps your weight loss after pregnancy goals will likely be pretty quick.

Do not Diet

Do not embark on a strict diet. Your body is not at a stage wherein you could starve yourself or deny yourself the necessary nutrients and calories. Post having a baby, many women suffer from medical problems owing to these efforts. Do not have any stringent diet and definitely don't starve. Dieting would lead the body to cling on to the fat owing to the dearth in consumption of calories and nutrients.

Exercise

Mild exercises work wonders for weight loss after pregnancy. You may want to have a well planned routine but casual walking, jogging and some stretches with cardio exercises can be equally rewarding.

Breastfeed

Breastfeeding contributes a lot to losing weight after pregnancy. Many women these days ponder over breastfeeding but it is the healthiest thing you can do for yourself and for your baby. Breastfeeding would not only help you with weight loss after pregnancy but also ensure you have a much healthier and fitter system post pregnancy.

Eat Small Meals

Hunger prangs are common even after child birth. Snacking cannot be avoided in its entirety but having small meals would be advisable. Rather than restricting yourself to three or four meals a day, it is wise to have seven or eight very small meals. This would trigger metabolism, counter hunger prangs and ensure you are steadily losing weight after pregnancy.

Eat Super Foods

Eating super foods is the best idea. Whole grains, fruits that are not rich in sugar or calories and super foods such as fish are the best and the safest bets.

A nice amalgamation of all these steps above can help you phenomenally with weight loss after pregnancy. Even if you have been overweight before pregnancy, these initiatives will go a long way.

Weight Loss Tips for Men

Getting Fit and Losing Weight: Some Smart Tips

A lot of people know that losing weight is tough. You can make it easier for yourself if you just take an opportunity to get fit and live a healthy lifestyle. Here are some effective steps to take if you are carrying extra pounds and are ready to let them go.

1. Don't drink your calories. Many people focus on soda and juice, but those drinks contain so much sugar that they can increase your cravings. This means you will be hungrier and want more soda and juice, not to mention other foods that are not good for you to eat if you want to lose weight.

2. Avoid too much alcohol. Not only is alcohol high in sugars, it contains empty calories. What does that mean? It means that alcohol does not have a lot to offer you in the way of nutrition that keeps your body going. It adds directly to your fat stores and doesn't help you lose it.

3. Eat a lot of green leafy veggies. These vegetables are fantastic because they are packed with so many good minerals and vitamins, but they also do not contain a lot of calories. You can literally eat as many as you want without worrying that they are going to cause you to retain water or cause you to gain weight.

4. Monitor your nutrition intake. You can check with your doctor to make sure that supplements are right for you and will not interfere with other medications you may already be on.

You must also beware of eating too few calories. When you want to lose weight, it is tempting to stop eating as much, but you have to remember that your body needs some calories to keep functioning. Use a free online calorie calculator to find out what a good minimum number of calories should be for you. Keep in mind that when you don't eat enough calories, you don't have the energy to do what you need to do. That means you won't be able to exercise as much, which is important to weight loss.

5. Do something aerobic. Speaking of exercise, aerobic exercise, or cardiovascular exercise is something that can help weight fall off. These are any exercises that gets your heart rate going up and pumping more. There are so many aerobic exercises that you will find something that feels good to you.

6. Lift weights. Muscle increases your metabolism, which means that you are more likely to burn many more calories all day. Not only that, but as you age you lose muscle mass, so it is a good idea to lift as you get older. Aim for weight lifting three to four times a week.

After reading this article, you now have some smart tips about losing weight. If you get yourself started on a plan and stay committed, you will find out that these tips work. You will be able to move forward in your life as a happier, leaner person.

Finding the Right Calories for Weight Loss!!!!

Dieting can be a mentally draining endeavor. There are so many diet plans which are often contradictory to each other; you don't know which plan is the best. You have low carb, low calorie, hypo caloric, gluten free, Paleo diet and so many others; you don't know what to choose.

No matter which diet you choose, the all must adhere to the same law of thermodynamics. If you eat more calories than you burn, you will gain weight. The same holds true for the opposite. If you consume less than you burn, you will lose weight.

So how do you know how many calories you need to consume on a daily basis? Although you want to cut your food intake, cutting them too low can be almost as bad as eating too much. Too much of a calorie deficit will lead to quick initial weight loss but soon your metabolism will slow down. When you return to your normal calorie intake along with your slower metabolism, you will gain weight and return back to where you started.

A healthy weight loss diet will yield 1-2 lbs. of fat loss per week. There are exceptions such excess water loss during the initial stage of the diet or obese individuals who hold excess water weight. If you don't fit in these categories and you are still losing 5 lbs. a week, you need to re-evaluate your progress to ensure most of that weight loss isn't muscle mass.

There are several ways you can calculate the amount of calories needed to sustain a healthy fat loss rate. There are complicated equations that take height, weight, and activity level into account. A simpler equation is to take your current weight and multiply it by 15. This is your maintenance calorie level. To lose weight you can take that number and subtract 500 calories per day. Each person is different so you may need to adjust these number a bit.

A truer measurement of you daily caloric intake is to actually measure the amount of calories you are consuming each day. For seven days, record everything you eat. Find a calorie counting website like Fitday to calculate your total calories eaten for the week. Take this number and divide by 7. This is your average daily calorie intake. Take your daily calorie intake and subtract 300-500 calories each day. To ensure accuracy, pick a day for a weigh in and weigh yourself at the same time of day each week. If you are losing weight, stay on track. If you didn't lose any weight, subtract an additional 200 kcals.

Best Ways To Achieve Weight Loss While Traveling

So, you are constantly on the move, traveling for work, and what's more, a vacation is round the corner! In the madness of hopping planes and destinations, you may be worried that your new year weight loss goals will go out of the window. However, weight loss while traveling is possible, if you know the obstacles and the best ways to get past them. Here are some ideas to help you lose weight on the go. 
  
Workout in Your Room 
  
You will be amazed to find out how many weight loss workout routines there are that can be done in the narrow space of a hotel room. You could do on-the-spot jumping and an aerobics workout for your cardio, and you could easily stretch and do a strength routine as well. Exercises such as squats, push ups, chair dips, leg raises and crunches don't require any equipment, and still give you an exhilarating workout to help achieve weight loss goals. 
  
Walk 
  
Walking is something you could do anywhere. It is an excellent weight loss workout, and perfect while you are traveling. Even if you are on business, you may get some time to do sightseeing. Explore the place while you walk. A walking tour is the best way to take in the new atmosphere and it will also help you burn a load of calories. 
  
If you are out on vacation, you could book a room in a hotel that is a little way away from the city center. It will save you a chunk of money, and will also be a good excuse to get in some serious walking. 
  
Fitness Centers 
  
If your budget allows it, choose a hotel with a good fitness center. The reason I'm especially emphasizing on the 'good' part is because what a lot of hotels offer is a sad excuse for a fitness center. A couple of pieces of old equipment in a drab looking room becomes a fitness center. Such a place will not inspire you in the least to do a weight loss workout. Make sure you get an unbiased review of the fitness center, before choosing. Some hotels also offer complimentary passes or hefty discounts on swanky neighborhood fitness center. So, make sure you ask. 
  
Drinking Water 
  
People who begin with determined plans to continue with weight loss while traveling sometimes forget the essentials, such as drinking water. When you are overwhelmed with a new place, a disruption to your routine and pressure of work, it is easy to forget this basic step. However, when you don't drink enough, you start to get dehydrated, your metabolism becomes sluggish, and it becomes difficult for you to achieve your weight loss goals. 
  
Eating Healthy Away From Home 
  
It is not easy to eat healthy in a new place, when you are stressed, hundreds of miles away from your home, and confronting food temptations around every corner, not to mention local delicacies. It is best not to get Spartan, however. Sample local tastes and have some fun, but make sure that majority of your meals are healthy. 
  
Avoid junk calories where they are not needed. For instance, if your only objective for the afternoon is to keep yourself full, stop by a local grocery store and pick up a healthy snack, a handful of nuts or a few pieces of fruit. A lot of restaurants also serve light (calorie-wise) meals nowadays, for people who have weight loss goals. 
  
With these steps, there is no reason why you cannot achieve weight loss while traveling. 
  
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10 Fast Tips For Weight Loss That Really Work!!!!!

Here are ten fast weight loss tips that's going to give you the results that you've been looking for. So be sure to follow them step by step. You are going to be shocked at how fast you can achieve your goal. It does not matter which tips you decide to follow, just be sure to do them.

First Tip - Drink lot's of water. The trick to drinking water is simple not keeping drinks in the refrigerator full of sugar. You will be surprised of the weight that you will lose by substituting water for drinks.

Second Tip - Don't keep foods in your home that you know are fattening. It's very easy to pick up some potato chips or a candy bar, when it's right in front of you! Exchange these items for some fruit.

Third Tip - Involve your family into your challenge. Their support will be very encouraging. Ask them to help you stay on track while you are on your way to accomplishing your goal.

Fourth Tip - Don't eat large portions of foods. Many times out of habit we over fill our plates. Begin to focus on the amount of food you eat.

Fifth Tip - Don't go to the grocery store hungry. Whenever you do this, it will cause you to pick up foods that's usually not good choices. It's very hard for you to think healthy foods when you are hungry.

Sixth Tip - Omit bread out of your diet. Bread is very fattening. Try making a weight loss meal plan. There are many substitutes that you can use in place of bread

Seventh Tip - Monitor your weight regularly. When you actually see the difference in the mirror, it's very encouraging. There are some creative weight loss products to help you do this

Eighth Tip - Celebrate your accomplishments no matter how small it may seem. Be sure to do something other than over dosing on food. Buy yourself some new clothing or some music you enjoy.

Ninth Tip - Challenge yourself to meet small goals on your way to your big goal. Holding yourself accountable will cause you to reach your big goal faster.

Tenth Tip - Liquid Diet weight loss is a good way to reach your goal too. However, you don't won't to over do it. Be sure to choose wisely. The Lemonade Diet is a very popular one.

The 10 tips that I've just shared with you are great tips that work. Go ahead and start them today and you will be pleasantly surprised!

Diet And Weight Loss - 4 Tips Towards Success

A growing epidemic is on the rise, and it's disease is obesity and being overweight. This has lead to a surge in the amount of people that look for all kinds of methods to help them lose weight. This also explains why there have been so many fad diets throughout the recent years. These diets tell people what they want to hear, that they will lose those extra pounds of fat. And that they will do so in a manner that's extremely easy and effective. I hate to break it you but in reality the sellers of these diets are just looking for a quick buck, and these "fad diets" do more harm than good.

It's only natural for a person to want to lose fat quickly, but don't forget that you have to do it in a healthy and successful manner. How many have fallen to these quick weight loss schemes, only to regain all of their lost weight back, and sometimes with the bonus of extra additional weight. However, the dieters that have done so with determination and focus in their approach, not only lose weight in a more efficient and healthy manner, but after they have last that weight they are also more likely to stay at that weight. This may sound difficult to some but it can be done. I will be giving you a few tips in regards to diet and weight loss. These tips will help you to lose weight and make sure that you don't gain the lost weight back!

Diet and Weight Loss Tips

Diet and Weight Loss Tip #1 - Before you start with anything, analyze your situation and set a goal for yourself. Plan how much weight you intend to lose and set a deadline for yourself. Be realistic and don't expect to lose like 40lbs within 1 month. The more weight that you want to lose, the longer your deadline should be. And most importantly be specific when you plan your weight loss goals.

Diet and Weight Loss Tip #2 - You have to understand that you won't be seeing results instantaneously, after all Rome wasn't build overnight! Aim to lose a minimum of 1 lbs a week, up to 5lbs depending on how much you weight. The heavier you are the higher your weight loss should be per week. Be realistic as to what you should expect.

Diet and Weight Loss Tip #3 - Enter the arena well motivated and prepared. Ready yourself mentally and emotionally, this will cause you to handle any potential problems that you might encounter. Get rid of any temptations around you such as Junk Food and your favourite snacks (if they are unhealthy that is). This will cause you to start on the right food and increase your chances of success towards your diets and weight loss success.

Diet and Weight Loss Tip #4 - Ask for support from family and friends. You don't have to lose weight all by yourself. See your doctor, talk to your colleagues and friends about it. They will understand why you refused to join the pizza nights in the office or any similar circumstances. Losing weight together with someone else can be more motivational as well and decrease the chances of giving up.

How to Maximize Fat Loss and Weight Loss

For most people, learning about maximizing weight loss and fat loss can be a tricky task. There is such a great deal of misinformation out there, and it's hard to know what really works and what doesn't. When in doubt, using personal training services from a qualified and highly rated company will work wonders. However, there's a lot you can do and a lot you should know before getting involved. Here are a few of the top tips for maximizing your success with weight loss and seeing greatly improved results.

It's not just what you do in the gym, it's also what you do beyond the gym. This means making important lifestyle changes to improve your weight loss success. Monitoring your nutrition and developing a healthy eating plan, staying active when you're not officially working out, getting enough sleep and hydration and more are all important factors.

If you pursue personal training, you'll see that even if you want to lose weight and drop excess fat, you'll still be actively involved with strength training routines. That's because building new muscle mass, and maintaining that muscle mass, burns off more calories, allowing you to lose weight more effectively. Don't just do cardio for weight loss, also utilize strength training.

When you are doing cardio, you should change it up from the typical routine. Personal training nowadays will tell you that lengthy, slowly paced workouts like jogging are simply missing the boat. Instead, high intensity interval training gets much more done in much less time, and really maximizes the results that you'll see. With regards to weight loss and saving time, interval training is a great personal training style for both.

You can also make the most out of your workouts by using compound exercises as you're strength training. These moves incorporate multiple joints, and muscle groups, at once, allowing you to target much more of your body with a single movement. You'll burn more calories, build more muscle, and do it all with a cohesive and quick exercise.

Hopefully by now you've learned a little bit more about how you can maximize your weight loss. When you're ready to get started with personal training, ensure that your trainer is qualified, and comes highly recommended, and don't feel like you have to trust anybody who wants you to hire them. Until then, start putting these techniques to use for yourself and watch as you begin enjoying increased results and more success than ever.

How Alcohol Affects Weight Loss And What To Do About It

Many of us who are trying to lose weight still want to have our alcoholic beverages. But it is important to understand how drinking affects weight loss so that we can be more effective at reaching our goals. So before you grab your wine glass or beer mug, let's understand the facts together.

First, calories from alcohol are known as "empty calories." Empty means they do not provide any nutritional value whatsoever. Most foods, like fruits and vegetables, meets, and grains provide nutritional value. That is, they supply protein, carbohydrates, and fat. They also provide vitamins and minerals that contribute to a healthy body. Alcoholic beverages do have some nutrients in them. For example, there are antioxidants in red wine. However, the alcohol itself is useless nutritionally.

Second, alcohol has 7 calories per gram. This is in contrast to carbs and protein. Each respectively has 4 calories per gram. If you drink mixed drinks, you may compound the amount of calories you consume because of all the sugar in the form of juice, tonic, soda pop, and syrup in these beverages.

A piña colada can be a whopping 300 calories or more. Always count your alcoholic beverages when you are counting calories so that you can stay under your caloric limit each day. Restaurants provide this information on their nutritional literature.

Third, it is important to remember that alcohol metabolizes differently in your body than the macronutrients (carbs, protein, and fat). Fat burning can slow down when too much alcohol is consumed. When alcohol is drank with a meal, the alcohol will be metabolized first, before the other calories.

The reason for this is that the human body has no natural ability to store the alcohol. Your body turns it into acetate, which the body uses for energy. This delays the body from metabolizing the food that you eat and leads to calorie storage for later use. In other words, you store body fat- usually on the belly.

Many say that if you want to drink alcohol you should drink it with a meal. Whether or not you follow that advice, just remember that when you drink you add calories.

For example, a typical light beer has somewhere between 90 and 125 calories for a 12 ounce serving. Regular beers can have around 185 calories per 12 ounce serving. A frozen Daiquiri, 4 ounces, has around 215 calories. A Margarita has 270 calories, a Mai Tai has 300 calories, and a 5 oz. glass of wine has around 180 calories.

What should we do about it? First, decide whether you drink or not. If you need to lose weight, it might be better to abstain. If you just have to have your alcohol, limit yourself to one serving per day. Most importantly, know how many calories you are consuming and do not exceed your caloric goals. Finally, make sure you are getting plenty of fat burning exercise and drinking plenty of water.

Weight Loss - It Doesn't Have To Be Difficult (4 Simple Steps To Follow)

The short answer here is "no", it doesn't have to be difficult. In fact, as with most things in life, the simplest approach is usually the best and most effective way to go. The same rule applies when it comes to weight loss. The reason for this is simple: The easier something is, the more likely we are to stick with it.

So to rephrase, the keys to weight loss are SIMPLICITY and CONSISTENCY. If you are consistent with your efforts, you don't have to worry about how long something will take because you know that you will get there eventually.

Here are the 4 steps that I would like you to follow in order to achieve consistent weight loss:

1. Exercise Every Morning - When you exercise early in the morning (the moment that you wake up), you automatically turn on your metabolism. This doesn't have to be jogging. In fact, a walk will suffice. Just make sure that you do something. Also, don't eat anything before starting this exercise. The only thing that you will have will be a glass of water. This will force your body to use its own fat stores for energy, which is what you want.

2. Eat Every 3 Hours - Now that you have kick-started your metabolism by waking up early and exercising, it is necessary to keep it burning during the entire day by eating every 3 hours. Note, that these are not large meals that you will be consuming. The idea is to have small meals that will give you enough energy to keep on going, but not big enough to leave excess fat on your frame.

3. 40 Grams of Fibre - Without boring you with all of the details, the more fibre that you eat everyday, the more body fat you will get rid of. Fibre becomes especially important if you are eating a lot of meats, as the body finds these difficult to break down without the aid of fibre. If you are eating enough fruits and vegetables, your fibre needs should already be met. However, if they are not, you may want to consider purchasing a fibre supplement.

4. Absolutely No Processed Sugar - If you are serious about losing weight, you need to be prepared to kick the sugar habit that most of us have had at some point of our lives. You don't have to cut it out completely, but definitely reduce it considerably if you want to see results quickly. When sugar is consumed, it spikes a hormone in our bodies called Insulin. This causes our bodies to go into a sort of "fat storage" mode where more of what we eat will be stored as fat. I am sure you will agree that this is definitely going to be counterproductive.

I hope you can see now that weight loss doesn't have to be difficult. There are a million and one additional tips that I could give you, but what's the point? If you follow these steps, you will lose weight. It might not happen overnight, but if you are prepared to dedicate yourself and be consistent, the weight will come off: It is just a matter of time.