Latest Lose Fat Tips!

Fast Ways To Boost Metabolism

Mon, 26 May 2008 11:58:44 +0800

There are numerous methods to increase metabolism but I am going laser in on just eight methods that I think are to most effective………

First of all, you need to understand and know your metabolism.

It's the rate your body converts food into energy and burns it off as calories. The faster you burn off calories, the more weight/fat you can slice off even if you eat the same amount of food.

For all of us, we use up this kind of energy (calories) in 3 ways:

* 60-70% to power our body for all its daily functions, to keep us going. This is otherwise known as basal or resting metabolic rate
* About 30% in exercise and other physical activities
* The remaining 10% in eating food since the processing and digesting that's involved requires energy. This is also known as the thermic effect of food

The 8 fast ways I suggest to boost all these 3 areas of your metabolism are:

1. Do Cardio Exercise

It's the most powerful and direct way to crank up your metabolic rate as when you exercise, you need energy to fuel your body to do the job.

Go for running, jogging, swimming, biking, dancing.....as these are excellent cardio exercises that use up lots of energy and hence burn off more calories.

Cardio for at least 30 minutes per session for 3-4 times or 4-5 times per week, which can elevate your metabolism for several hours even after you've finished exercising.

The best time to do cardio exercise is in the morning so you kick start your metabolism for the day.

2. Do weights

Start weight training and do 3-4 times per week for 20-30 minutes per session, to promote your muscle growth. As muscle is metabolically active (it burns calories even when you're resting) and burns more calories than fat, the more muscle you've, the more calories you burn, while you're at rest.

P/S: For every 1 lb of muscle you pack into your body, you burn about 50 extra calories per day without any additional effort on your part

3. Eat Breakfast, Don't Skip It

When you sleep at night, you stop eating food, hence you sort of going into a "fasting" phase and your metabolism also slows down. So, eating breakfast first thing in the morning is the WAY to kick start back your metabolism, to signal to your body that you aren't "fasting" and "starving" anymore, so your body resumes its normal metabolic rate, and not goes into a "starvation" mode (thinking that you're facing "starvation") by slowing down your metabolism

4. Eat Smaller Meals And Eat Often

If you eat 5-6 smaller meals throughout the day, you'll keep high your metabolic rate simply because you're using the thermic effect of food, to burn off energy. The more frequent you eat, the more often your metabolic rate gets hiked up in the day.

It's best to eat major portion of your food earlier in the day; with dinner your smallest and lightest meal and eat it before 8 p.m. This helps your body process and burn the food when you're still awake and move around.

5. Eat Enough Calories

Remember you need about 60 -70% of your calories in a day to power your body to get going? If you consume too few calories, your body automatically slows down its metabolic rate (thinking that you're starving), to protect you from losing energy (calories), to keep you going.

An average healthy person needs to consume at least 1,200 calories per day, to keep his/her basal metabolic rate at healthy, going level.

6. Eat More Lean Protein

It takes more energy for your body to digest protein than carbohydrate or fat. Hence, you should include some lean protein such as lean chicken and fish in your meals.

7. Eat Fibre

Food with lots of fibre also gives your thermic metabolism a boost. High-fibre foods like fruits & vegetables, beans and whole grains (like brown rice, whole grain pasta/bread) simply take longer to digest and therefore help burn more calories.

8. Drink Plenty Of Water (At Least 8 Big Glasses Daily)

Just so you know, the energy burning process of metabolism needs water to work effectively.

Cecelia Yap is an avid exerciser and author of the popular exercise website: perfect-body-toning.com - a web site born out of her passion which she successfully turns into a profitable business

Perhaps you have a passion or hobby you'd like to write about. Find out how you too can turn it into a profitable business like Cecelia does, here: http://www.perfect-body-toning.com/my-passion.html

My Newly Discovered Weight Loss Remedy

Fri, 23 May 2008 05:59:57 +0800

I know how hard it is to lose weight while at work and on the road. It is definitely tough when you are faced with all the delicious food staring at you, yelling at you eat me! Eat me! What makes things worse is that you entered a restaurant or a food court with an empty stomach. Instead of your mind, your desire and temptation of delicious food takes over control over you.

But luckily, recently I have discovered some thing new to me that really helped me over come this problem. The solution is soup! Especially clear soup that contains lots of vegetables and meat. This hot meal loaded with protein and fiber fills me up and the soup really satisfies my appetite.

The soup also helps me to eat slowly, which also helps control appetite. This is because I always order hot soup and spicy soups, so I tend to eat very slowly. This allows my stomach to tell me that I am full. I guess old weight loss tips does help!

Try it. You have to be flexible and creative in order to overcome your dieting problems. Don’t get stuck into old habits of eating. Take on something new to get a new body!
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Diet And Exercise Is The Key To A Fitter And Healthier Way Of Living

Fri, 11 Apr 2008 22:35:56 +0800

While eating a healthy dietis essential when it comes to living a healthier lifestyle just as important when it comes to keeping fit is to take regular exercise. Exercise strengthens muscles, keeps the body toned and the blood flowing healthily around the body while a good well balanced diet helps you to keep trim and wards off illness. Combining the two together is the only way to lose weight, keep it off and live a healthier lifestyle.

When it comes to exercising one of the best all-round forms of exercise that you can do and which does not cost anything is walking. Walking has been known to decrease the risk of heart attack, stroke and to lower the blood pressure. It is also a great way of keeping fit and strengthening the muscles of the legs and is a great way of boosting the immune system and easing stress. If you take a brisk 30-minute walk everyday then it will help you to lose weight by burning up calories at the rate of around 200 per 30 minutes. If you can only walk at a slow to moderate pace you can still benefit by losing around 100 calories and of course still have all the benefits it brings to your health.

When it comes to a well balanced diet then you do not have to cut out everything you love. Simply eat with common sense and gradually introduce foods that are healthier for you into your diet. A well balanced diet should include plenty of fresh fruit and veg of different kinds and should also include starchy foods such as pasta, rice and wholegrain bread. There are also foods that you should try to cut out or at least cut down on. Foods to be avoided or limited include salt, sugar and fat.

Getting the correct nutrition is essential to any successful diet and exercise plan and fruit, veg and starchy foods will provide you with all the necessary nutrients needed. Starchy foods should be around a third of your daily diet and just as important is eating different types of starchy foods. They are an excellent way of getting the energy that your body needs and of also getting fiber, calcium, iron and Vitamin B which are all essential for a well balanced diet.
Just as important in a diet and exercise plan is to include fiber in your diet. It is important to vary the types of food you eat that contain fiber. Oats, beans, lentils, seeds and seeds are all excellent sources of fiber. Soluble fiber is needed to keep the amount of cholesterol down and insoluble fiber keeps the digestive system in good working order.

It is only by combining both diet and exercise in a regular plan that you can turn your life around and be fitter and healthier. Making a well balanced diet a part of your life is the only way to be fitter, lose weight, and be successful when it comes to keeping it off.

Author:

Jason Hulott is Director at UK Diets Online, a service that provides information about all the major diet systems available, healthy eating and diet information. Visit now and take advantage of our special deals with Weightwatchers.
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Weight Loss Diet Pill, The Answer To Them All?

Fri, 11 Apr 2008 09:08:16 +0800

In relation to my post regarding the concept of FITT, lets bring in the subject of using weight loss diet pill. To me, the effect of using fat burners really depends of the body type.

I have seen people using fat burners like Nutrex Lipo 6x, did not do any cardio and they lose body fat. Well, to me, this because that particular person has a high metabolic rate. Not to say that fat burners does not work but it works amazingly for some lucky ones and for those with slower metabolism, you still need to add in the cardio and dieting a bit.

For individuals that has slower metabolism, dieting and lots of cardio still cant help them to get a six pack but when they add in a high quality fat burner, their body fat just melt off.

So, how frequent should your cardio be if you add in a fat burner? Well, at least 3 times a week. With 3 times a week intense cardio, you can really see results fast! You also need to add in the dieting part a bit. Just shave off the carbohydrates after lunch and you can start to see amazing results.

Weight loss is about frequency and also persistence. Even though you are using a fat burner or other weight loss supplements, FITT comes into play.
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How to Force Your Body To Melt Fat Like Butter In A Microwave

Wed, 9 Apr 2008 08:36:17 +0800

There are a couple of very simple changes you can make to the way you eat that will force your body to become a fat burning furnace and cause you to easily drop your unwanted pounds day after day.

Did you know that the biggest reason why some people just cannot lose any weight is because they eat the same size meals at the exact same times?

It's true. What happens is their bodies have adapted to a certain amount of calories because people tend to eat similar meals at the exact same times. When you eat like clockwork, your metabolism will work like clockwork too. You're body will begin
to prepare itself for a large breakfast each morning if that's what you usually eat and it will do this for all of your meals.

This process of adaption will cause your metabolism to slow down significantly and weight loss becomes extremely hard. Also, if you don't eat enough calories each day (as with some diets) your body will go into "survival" mode and this process will also
slow your metabolism making weight loss impossible.

To lose weight you can't allow your body to adapt to a specific level of calories daily or a specific amount of calories at each meal, otherwise your metabolism will begin to slow down and you will cease losing weight. To avoid this problem you must never
consume the exact same size breakfast, lunch and dinner each day while at the same time consuming a different total amount of calories each day.

Keeping your body "off-balance" like this will keep your body guessing and it won't be able to adapt because it will notice that each meal is different. This method of weight loss is also known as "Calorie Shifting".

If for example, you one day had a large breakfast but then the next day you had only a small breakfast your metabolism will be high in the morning of the second day to deal with another large meal but you only actually ate a small meal so you will end up burning fat after the calories in your small breakfast are used up.

As long as you don't go too far below your minimum calorie requirements for your age, height and body type you will begin to lose weight. You should never reduce your minimum calorie intake by more than 500 calories. This will prevent your body going into "survival" mode that I talked about earlier.

To illustrate, I've drawn up a sample diet for someone who needs a daily requirement of 2000 calories and wants to lose weight:

Day 1: 2000 Calories Total - Breakfast = 700, Lunch = 650, Dinner
= 650

Day 2: 1800 Calories Total - Breakfast = 600, Lunch = 700, Dinner
= 500

Day 3: 1600 Calories Total - Breakfast = 500, Lunch = 500, Dinner
= 600

Day 4: 1500 Calories Total - Breakfast = 400, Lunch = 400, Dinner
= 700

On the fifth day the person would go back to the way they ate for day 1 and repeat the 4 day cycle. You should only repeat the calorie shifting cycles for a maximum of 14 days in a row. You need to give your body 3-4 days of rest after which you can continue with another 14 day cycle.

There are also several online calorie counters and calculators available for free that will show you how many calories are in the foods that you eat which can help you to draw up your own "calorie shifting" diet plan.

By following just these simple fat burning strategies you can reasonably expect to lose around 1-3 pounds a week.

This article is written by: http://www.fatloss4idiats.com
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Another Weight Loss Secret

Tue, 8 Apr 2008 21:53:45 +0800

Do you want to know another weight loss secret? Well, I will give you right one right now. In any fitness program regardless of their goals, which means either weight loss or muscle gain, it is govern by this concept called FITT. FITT means frequency, intensity, type (type of training) and time (duration of training). The last to factors, which is type and time, is easily conquered.

All you need is to get a program, listen to the advice, training methods and nutrition advice and you are all set. If you don't know what program to get, I highly advice you to consider Burn The Fat Feed The Muscle by Tom Venuto or Turbulence Training. These two programs are celebrity programs that have really delivered results. The other factor is time, which is easily controlled. Just train for 1 solid hour and you are all set.

The third factor is intensity. This one can be controlled but not easily. Many people know which exercise to do but they just simply do it without pushing themselves. This does not overload the body and will not deliver results. Lets say that you know what intensity to train at, most of the people will fail to get the results that they want because of the one most important factor which is frequency.

Even you can control the type, intensity and time of your program, you will fail is you fail to train frequent enough. To make your program work, you need to train at least 3 to 5 times a week. It is a must. I know that most of us have a very busy schedule but this is the sacrifice that you have to make. Think about it, 5 hours out of the total hours you have in week not much.

Make a sacrifice. Training 5 times a week and you will get the dream body that you really want. Take charge of you body and life today!

Over Weight But I am Fit!

Thu, 20 Mar 2008 09:50:29 +0800

There is this study that is conducted by the University of Indiana and it is about differentiating overweight men that exercise and overweight men that don't exercise. Without any surprise, active overweight men responded better compared to their counter parts counterparts. Not only better but also drastically better. The respond here means their cardio vascular response.

Sometimes by exercising cannot help weight loss. We all have been through that. We exercise all the time but the body fat just wont budge! We need to diet and be disciplined. But that does not mean that if we do not see weight loss results we stop exercise because if we do, then we are increasing the chances of getting cardio vascular diseases.

Even we love to eat, we need to stay active to train up the heart muscle and increase the blood circulation. Not only that exercising helps with increasing capillaries in your lungs, which can make you fitter.

End of the day, you will lose weight. Just keep focused. But giving up exercise is not a solution at all!

Source of article: http://www.sciencedaily.com/releases/2008/03/080318133628.htm
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Increase Quality Of Life With 30 Minutes Of Exercise

Sat, 15 Mar 2008 14:59:35 +0800

There is a research done by the American Heart Association's Conference on Nutrition, Physical Activity and Metabolism, and they have found out that overweight women can enhance their quality of live by 30 minutes of daily exercise.

Now, this is a significant report I would say nit because it is anything alarming or amusing but this sort of report gives hope and direction to obese females who sometimes are really troubled by their excessive body fat.

By just exercising 30 minutes a day, obese women have reported feeling more energetic, less emotional and some even reported that they have less pain. Their role in work have increased, so does their vitality and health.

Thirty minutes a day does not bother you does much. It is basically laziness and lack of motivation that creates the hurdle. But would you let go the chance of getting a better quality of life?

Lets be honest, if you say that you can do many things in 30 minutes, you would probably end up snacking and make your bodyweight worse.

For the full report: http://www.sciencedaily.com/releases/2008/03/080313140113.htm
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Say No To Fast Food And Yes To Exercise

Mon, 25 Feb 2008 23:42:32 +0800

The next time you plan to stop by a fast food restaurant for a fast hunger fix, think again. Maybe think three times because there a study that shows that too much fast food and too little exercise will harm the liver. This study is reveled in the journal called Gut.

The findings are based on 18 slim, healthy people (12 men and six women) who took a “fast food challenge” for four weeks, and another placebo group, matched for age and sex, who ate a normal diet.

The fast good group restricted their levels of physical activity to not more than 5000 daily steps and ate at least two fast food meals, preferably in well-known outlets, every day.

The aim was to double calorific intake and increase total body weight by between 10% and 15% to see if these had any impact on their liver health.

Blood samples were taken before the challenge began and then at regular intervals throughout the study period, to check on their liver enzyme and fat levels.

Liver damage is often identified by symptom less increases in enzymes, of which alanine aminotransferase (ALT) is one.

Usually, higher than normal ALT levels are found in people who regularly drink large amounts of alcohol or who have been infected with the hepatitis C virus. But in a significant proportion of people, there is no obvious explanation.
Too much fat in the liver also indicates damage, and is known as “fatty liver.”

At the end of the four weeks, those in the fast food group had put on an average of 6.5 kg. Five increased their weight by 15%, and one person put on an extra 12 kg in just two weeks. There were also sharp increases in ALT occurred after just one week on the fast food diet, and more than quadrupled from an average of 22 U/l to of 97 U/l over the entire period.

In 11 people ALT rose to levels indicative of liver damage. The increases were linked to weight gain and especially higher sugar and carbohydrate intake.

Only one participant developed “fatty liver,” but test results from the other participants showed a steep rise in fat content in their liver cells, which is associated with insulin resistance.
Insulin resistance is associated with the metabolic syndrome, a collection of biochemical abnormalities, which are linked to an increased risk of diabetes and cardiovascular disease.

No such changes were seen among those who continued to eat their normal diet. After reading this study, you might consider your diet and choose other healthier options.

Getting a gym membership and starting to workout is also a goal for you if you want to keep your liver healthy. It is not very difficult and time consuming. You just have to get your priorities right.

From the study you can also see that eating lots of junk food and lack of exercise can increase your risk of cardiovascular disease and diabetes, these two should enough motivation for you to change into a healthier lifestyle.

Journal reference: Fast-food based hyper-alimentation can induce rapid and profound elevation of serum alanine aminotransferase in healthy subjects

Online First Gut 2008; doi: 10.11.36/gt131797

Source of article: http://www.sciencedaily.com/releases/2008/02/080217222513.htm

Exercising Is Good Stroke Prevention

Sun, 24 Feb 2008 16:52:53 +0800

If you are still contemplating on exercising and taking care of your health, here is another reinforcement for you to start exercising. There is a report that says moderate exercising can lower stroke risk. It mentioned moderate, it is not even full blown workout program. So, time is definitely not an excuse.

A study that has been done by Steven Hooker, Ph. D shows that moderate level of aerobic fitness activity can significantly reduce stroke risk in both male and females. The study was presented in the American Stroke Association's International Stroke Conference 2008.

"Fitness has a protective effect regardless of the presence or absence of other stroke risk factors, including family history of cardiovascular disease, diabetes, high blood pressure, elevated cholesterol levels and high body mass index," said Steven Hooker, Ph.D., the study's lead author.

"This study is the first to suggest that there may be a significant independent association between cardiorespiratory fitness (CRF) and fatal and nonfatal stroke in men and nonfatal stroke in women," said Hooker, director of the Prevention Research Center at the University of South Carolina Arnold School of Public Health, Columbia, S.C.
About 780,000 U.S. adults suffer a stroke each year, and stroke is a leading cause of serious, long-term disability in the United States, according to the American Stroke Association. It's often fatal, claiming about 150,000 lives and ranking as the No. 3 cause of death. Researchers analyzed data on more than 60,000 people - 46,405 men and 15,282 women who participated in the Aerobics Center Longitudinal Study between 1970 and 2001 at the Cooper Aerobics Center in Dallas. The participants, ages 18 to 100 and free of known cardiovascular disease when they entered the study, were followed for an average of 18 years. During that time, 863 people - 692 men and 171 women - had strokes.

Upon entering the study, each participant took a test to measure CRF in which they walked on a treadmill at increasing grade and/or speed until they reached their maximal aerobic capacity.

Although many previous studies have looked at an association between self-reported physical activities and cardiovascular disease, few have used direct measurements such as the CRF measure used in this study, Hooker said. This is also the first study to explore the association between CRF and risk of stroke in women.

Men in the top quartile (25 percent) of CRF level had a 40 percent lower relative risk of stroke compared to men in the lowest quartile. That inverse relationship remained after adjusting for other factors such as smoking, alcohol intake, family history of cardiovascular disease, body mass index (an estimation of body fatness), high blood pressure, diabetes and high cholesterol levels, he said.

Among women, those in the higher CRF level had a 43 percent lower relative risk than those in the lowest fitness level.

The overall stroke risk dropped substantially at the moderate CRF level, with the protective effect persisting nearly unchanged through higher fitness levels. That corresponds to 30 minutes or more of brisk walking, or an equivalent aerobic activity, five days a week.

"We found that a low-to-moderate amount of aerobic fitness for men and women across the whole adult age spectrum would be enough to substantially reduce stroke risk," Hooker said.

"Although stroke death rates have declined over the past few decades, the public health burden of stroke-related disabilities continues to be large and may even increase in coming years, as the population ages."

Physical activity is a major modifiable cardiovascular disease risk factor. Increasing the nation's CRF through regular physical activity could be a vital weapon to lower the incidence of stroke in men and women, he said.
One of the study's limitations is that most of the participants were white, well-educated and middle-upper income, he said. He recommended that data be collected from other populations.

Co-authors include Xuemei Sui, M.D.; Natalie Colabianchi, Ph.D.; John Vena, Ph.D.; James Laditka, Ph.D.; Michael J. LaMonte, Ph.D.; and Steven N. Blair, P.E.D.
The study was supported by National Institutes of Health grants and the Communities Foundation of Texas.

Thirty minutes in a day is not much at all. Think of it in percentage, it is like 1 out of 48, which is 0.02 % of your total time spent on your health. Come to think of it, if you still find 30 minutes time consuming, then you totally do not love yourself and your family. You can definitely achieve this; just plan your day ahead. You can do your cardio in your neighborhood, in the park, in the gym or in a pool. There are many choices.
Take your health and body seriously. Get started today!

Source of article: http://www.sciencedaily.com/releases/2008/02/080221161356.htm
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