The Importance of Sleep in Weight Loss

f 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.

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Some Weight Loss Tips to Lose The Extra Pounds

Want to lose those extra pounds? Well, you're not alone on your dilemma. According to the WHO website, obesity statistics worldwide have reached 1.4 billion in 2008 (adults), while around 40 million children aged no more than 5 years are found obese in 2010. Here are some healthy weight loss tips to shed those excess fats.
Watch what you eat.
This is probably the most common tip, but one that is constantly failed by many. If you want to lose weight, it's important to take control of your diet and nutrition. Knowing how much calories you consume per day can be a bit tiresome at first, but the knowledge can help you a lot in the process. Keeping a food diary is ideal to take note of your daily food consumption - you'll be surprised with how much and what types of food you consume per day!
Make lifestyle changes.
Are you a couch potato, or you're simply too "tired" to do some physical work to exercise regularly? While weight loss diets may be effective for some time, you can't make the most of your weight loss plan if you keep on doing your unhealthy habits. Besides, diets are not the answer to your weight loss goal - they're very short-term to start with. Making changes on your lifestyle and daily habit is the key towards a healthier and more effective weight loss. Cut down on your fats, carbs, and calories (and make this your long-term goal from now on), and start incorporating workout programs (or alternative activities you can do) to continuously burn down fats or simply maintain your ideal weight.
Find or create your support group.
Sometimes, your own motivation and enthusiasm aren't enough to keep you going. Take a support buddy with you or join a group that also has the same goal as yours - to lose weight. Continuously updating and motivating each other to reduce weight and maintain healthy lifestyles can really help you a lot on your objective. You can even find some modern and highly effective tips shared by other people who face the same problem.
Should you go into weight loss supplements?
Weight loss supplements such as MuscleWerks D-Fine 8 are fine, to some extent. There are some reminders you have to keep in mind should you decide to take this route. First off, many of these products are effective, but that doesn't mean you need to depend entirely on their weight loss benefits. If you continue on your unhealthy lifestyle and food consumption, the effects of these products are only temporary. Besides, they are just intended to supplement your nutrition plan, exercise program, and your lifestyle. Before you buy any product, make sure to check their effectiveness and reported disadvantages. Only go for government-approved products sold at reputable shops online or locally. And of course, don't forget to consult with your GP to know if you are fit and safe to use such supplements.

Lose weight safely and feel good about yourself through the help of effective weight loss supplements like MuscleWerks D-Fine 8. Check out NutritionWarehouse for more info about this product and related supplements online.

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Don't Let Your Weight Loss Progress Defeat You

After weeks and weeks of exercising, diet control and little or no result, it is easy to give-up and abandon your weight management goal; but, don't. Your success may not be easily observable to you or others, but let me tell you, if you have been consistent in executing your exercise routine and managing your diet you have already been successful. Heck, just sticking to a particular diet or exercise routine is a great testimony of success.
But I know if you're 200 lbs going in and after 4 weeks you are still at 200 lbs or maybe even weighing slightly more than your initial weight you will not be pleased or at all encouraged; and I can't blame you because the majority of us start a weight management program primarily to lose weight. However, please understand that weight loss progress is only one measure of the overall success of any weight management program.
Other indices of weight management success include:
1. Perseverance: Have we been able to maintain a particular healthy lifestyle for a substantially extended period. That is have we been able to quit smoking, drinking or simply maintain a healthy diet?
2. Prevention: Have we been able to prevent any further deterioration in any health condition as a result of your weight control efforts. Hypertension, diabetes, etc; have you been able to thwart their further development?
3. Weight Gain: Did we stop your weight from increasing any further or have you reduced the rate of increase?
4. Fat Storage: Did you stop your body from storing any additional fat by eating the right types and amounts of food?
5. Fat Burning: Did you elevate your body's fat burning capacity through your diet and exercise regimen?
6. Exercise Reps: Can you exercise for longer periods and complete more reps now compared to when you initially began your regimen?
7. Medical Adjustments: Were you able to reduce the amount of medication you take daily e.g. hypertension medication?
8. Feelings: Do you generally feel better about yourself, both physically and psychologically?
9. Sleep: Do you sleep more peacefully now?
10. Energy: Do you generally feel more energetic now than weeks ago when you first began your weight management program?
If you can answer yes to any of these questions, you are succeeding and are well on the way to achieving your weight loss goal.
The factors delineated in the above questions are additional parameters that should be considered when analyzing the success of any weight management program. As you can see, many of these are not immediately observable to the naked eyes but they are just as significant as the more outwardly observable weight loss index. If your weight loss program generally makes you feel better and helps you prevent the advancement of common ailments like high blood pressure and diabetes then I think whatever the program one can conclude that it has been a success.
So don't give-up. You may not see the particular result you're looking for right now, but if you continue to persevere your success will come. In the mean time, remember that you're already succeeding in many other areas so continue the good job.

This article is part of a comprehensive series of articles on hypertension. If you would like to read further, please visit http://naturalbptreatments.siterubix.com. As you might guess from the name the emphasis is on the application of natural remedies.

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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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2 Simple Natural Weight Loss Drinks to Effective Fat Loss

t sounds unbelievable that you can actually loss weight just by taking some natural drinks, normally you expects to gain more weight by drinking more liquid. Well guess what? You are wrong! The truth is that, you can actually lose weight by drinking some two simple natural drinks. One advantage of losing weight through this mean is that because they are natural, they do not have any side effect neither do they pose any danger to your health.

However, before I discuss about these natural drinks, I would like you to understand that there are some basic things about weight lose you have to know and these can compliment your other efforts when losing weight.

1. You need understand that a successful weight loss starts from the mind. If you fail to align your mind set to whatever you are doing to lose weight, you will have a long way to go. Next you have to forget about dieting, and concentrate on healthy eating. Going on a hunger strike in the name of "Dieting" is not going to take you anywhere, if anything, you may be doing more harm than good to your body. So try to follow a food plan that is providing your body with ample nutrition in the form of protein, vitamins, minerals, carbohydrates, etc. If any one of these components is missing in your diet plan then it is not a healthy diet plan.

2. I don't know of any healthy weight loss program that does not include exercise. As much as you hate exercises, you cannot ignore the fact that if you want to lose weight quickly, you need to workout at least twice per week; the more the better, however, you don't need to stress yourself with special abs workouts, sit-ups, push-ups. Simple abdominal crunches, Cardio and weight lifting are some of the best workouts available for quick weight loss. Exercises will help you lose weight in two ways: first, it will help you burn fat, and secondly, it will help you build muscles, which will result in even more fat burning!

3.You need adequate sleep: We all have lots of work to do; none of us can afford to be lazy, thanks to cut-throat competition and rising inflation. Nowadays, we need to work more than our bodies would permit us to! At the same time, we need to make sure that we giving our bodies adequate sleep at least seven to eight hours per day. If you don't get your due sleep, you will feel hungry all the time. The result would be rapid weight gain! Lack of sleep also adds to your stress level, and as you might know already, stress is one of the major factors behind obesity!

Now, let's get back to the two weight loss drinks that I was talking about at the start of this article.
1. Apple Cider Vinegar: Yes, I agree that it tastes awful, but Apple Cider Vinegar is one of the most powerful, natural appetite suppressants available. When you are trying to lose weight, hunger is your biggest enemy. In order to defeat this enemy, you need to take the help of some sort of appetite suppressants. Instead of relying on prescription drugs that come with harmful side effects, why not try out Apple Cider Vinegar? It is 100% natural and safe to take!

How do you do it; well you can add just three tablespoonfuls of Apple Cider Vinegar juice with eight ounces of water, and drink just before having your meal. Apple Cider Vinegar will also boost your metabolic rate and keep you energetic throughout the day!

2. Green Tea: The second drink I want to discuss is green tea, you may have already heard about the great health benefits of green tea, especially with regards to weight loss. It is no wonder that most of the weight loss supplements available out there contain green tea. Green tea helps you burn fat by accelerating your metabolic rate. You can drink green tea on its own but I prefer to mix with a bit of lemon juice and honey tastes great! I would suggest you drink at least one cup of green tea daily - it would do you a lot good than those energy boosters!

When you take these natural drinks daily couple with regular exercises and eating the proper healthy foods, there's no way you will not achieve great result losing weight. You can get more info about different diets combination you can choose from, ever with shopping list if you go to: Strip That Fat [http://www.squidoo.com/weightlossreviewforall]

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Weight Loss Recipes: Lose Weight and Still Enjoy Good Food

Undertaking a weight loss program does not mean depriving yourself from eating delicious food, and there are weight loss recipes you can prepare at home that let you shed the pounds, giving you an enjoyable meal at the same time. These recipes incorporate low-fat ingredients and healthier cooking and preparation procedures that would be deliciously healthier than your usual methods of cooking. Now is the best time to start eating and cooking right for attaining the best health and fitness condition that will make life more satisfying and enjoyable!

Most weight loss recipes are similar to the usual meals you are used to, but include and substitute healthier ingredients that enhance the nutritional value of the meal without sacrificing taste and flavor. Most of these recipes are laden with natural ingredients such as fruits and vegetables that contain valuable vitamins, minerals and antioxidants that help you burn fat and cleanse your body from dangerous impurities. Meat dishes are no exception, as these recipes use leaner cuts of meat in smaller portions for a balanced meal complete with all the nutrients and fat-burning protein that is essential for building muscles. Fattier meats are replaced with chicken, turkey or lean beef that are high in protein content and contain less animal fat. These go best with salad recipes or even with full meals that provide a balance of all necessary nutrients and the right calorie value for a dieter's specific needs.

Breakfast is considered the most important meal of the day, and it could be made healthier with low-calorie options. The usual breakfast fare such as pancakes and cereals can be made less fattening with low-fat milk, unsalted butter, and whole-grain fiber cereals. Fruits can be a good addition to a breakfast meal, for that energy boost that is healthier than caffeine. Together with your healthier breakfast recipe, you can also try replacing your daily coffee with natural fruit juices for that instant yet healthier stimulant to get your day started.

Weight loss recipes are readily available for your reference through online health websites that offer them for free. This information can teach you what the best ingredients are, the healthiest way to cook and prepare your meals and vast options to treat yourself and your family to a healthier food fare. Coming up with healthy recipes is easy, and you can even come up with your own! With these simple yet delicious low-calorie and low-fat recipes, eating is now made healthier and more satisfying, making losing weight more fun and enjoyable than ever.

If you are interested in a losing weight: Find out more about the benefits of weight loss foods

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Lose Belly Fat - 12 Healthy Eating Habits

If you are looking to lose belly fat all you need to do is acquire healthy eating habits and the fat will melt off. You may be thinking it's not easy to lose belly fat especially in this day and age of a fast paced lifestyle and the stress of juggling many things at once. Sometimes we barely have time to stop and have breakfast or lunch and by the time dinner rolls around we are starving and over-eat or don't really care what we eat and order another take-out meal.

To lose belly fat and to do it with healthy eating habits you must plan ahead and be organized. Keep it simple in the beginning so you get into a habit or routine. It doesn't have to be difficult, you just need to learn some simple tips and think ahead.

If you are in the habit of eating whatever you feel like, well sorry that will have to change too. This isn't a bad thing especially if you want to lose belly fat and become healthier. The two go hand in hand and isn't it better to be pro-active about your health now rather than waiting for a crisis to happen which then forces you into action. Your health is your biggest asset and is well worth looking after so you can stay active and maintain clarity and peace of mind.

When you lose belly fat with healthy eating habits you can gradually work it into your lifestyle. It won't happen overnight especially if you have been prone to eating a lot of processed or junk foods. Cleaning up your diet requires a little adjustment and it doesn't have to be done all at once.

Lose Belly Fat - Introduce more Healthy Foods into your Diet
1. Clean out your pantry and kitchen of any junk foods. Don't rely on will power. Make sure you have prepared healthy snacks to replace the junk food.

2. For example you can have fruit, nuts and seeds. There is so much variety in these foods alone and are vital for maintaining healthy eating habits. You can also chop up some veggies and keep them in the fridge to have with hummus or any low fat dip. You can also have natural yogurt preferably without sugar.

3. For breakfast you can eat fruit and yogurt or plain oats (not instant) with berries. You can have whole meal toast. Try not to eat a lot of grains especially if you're trying to lose belly fat. You can also fore-go the fruit juice as this is loaded with sugar. It's better to have the whole fruit. Try an apple instead of eating toast. You can also wait 30 mins to 1 hr before eating breakfast so your body is fully awake and ready to digest food.

4. Eat at least 3 pieces of fresh fruit a day.

5. Eat a salad for lunch with some chicken or protein. Eat a salad and veggies every day. Salads are easy to make and easy to buy so no excuse. For dinner you can have veggies or salad with protein. Now at least you are getting some greens and essential nutrients into your body. So make sure you have a salad as a major part of one meal each day.

6. Eat whole foods and avoid refined or processed food full of artificial chemicals.

7. Wherever possible, buy organic food. If it's not possible, peel or throw away outer leaves or skin and make sure to wash to reduce pesticide residues. Buy fresh foods little and often. If you have them stashed they will lose their nutrients.

8. Eat a variety of foods rich in antioxidants and phytochemicals such as broccoli, peas, carrots, sweet potatoes and berries.

9. Eat when you are hungry, not out of habit. Eat little and often with plenty of fruit snacks.

10. Minimize your intake of dairy foods, refined wheat and grains and avoid sugar and sweeteners.

11. Supplement your diet with vitamins, minerals and antioxidants.

12. If you eat foods close to their natural state, you will be avoiding trans-fat, high fructose corn syrup, sugar, salt, preservatives and chemicals which add to belly and body fat. It doesn't have to be deprivation either. You can have a cheat meal once a week but It won't take long for your cravings to disappear and you will enjoy healthy eating habits and lose belly fat easily.

Discover and follow these tips to lose belly fat and develop healthy eating habits.

Want to learn more about losing weight and healthy eating habits? Follow these fat burning secrets in 2 Free Reports on the best tips and techniques to burn belly fat and get flat abs fast. Get your FREE reports at http://www.flatbellyhealth.com
Kelly Beck is a qualified Pilates Instructor who is passionate about nutrition, fitness and health.

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Body Fat: Secrets of How to Reduce Body Fat Fast

f you are overweight and have been looking for some great ways to reduce your body fat then you have come to the right place. Anytime I want to get something done I motivate myself to do it. Motivation is something that will help you get through your goal by pushing yourself to the limit until you have achieved it. Since you are trying to lose weight I am sure you already have more than enough motivation to get in to shape. In this article I will share some secrets of how to reduce body fat to make you a healthier person. Anybody who is going to be losing weight needs a good diet plan which is why I have provided the best one for you, the Calorie Shifting Diet plan so make sure to check it out.

Being overweight is not something that anyone likes to be. Imagine how your life would change if you could shed a few pounds and look sexy just like all the other privileged people who take their fit bodies for granted. The first secret to losing weight is lemon juice. Yes you read that correctly, I said lemon juice. Not many experts will tell you this information nor will you read this secret anywhere else. Lemons contains the type of citrus that helps people to lose weight which not many people are aware of at all. Using this secret to your advantage can prove to be very rewarding. The great thing about drinking lemon juice to lose weight is that it is a natural way to do it. Anything that you do naturally to lose weight with help you in two ways: first it will help you lose weight, and second it will make you a healthier person. Another secret to losing weight is drinking green tea. Green tea has been used by people in the Far East to lose weight and stay healthy for many years. Not many people in America know that tea contains a certain type of antioxidant that can lead to great fat loss. Most grocery stores carry this type of tea in many flavors so on your next trip there take a look at what they have and bring one home to drink every day.

What I have told you today is stuff that no other weight loss program would even know of. I have done extensive research to bring you these secret facts and by not paying attention to them you will be doing yourself a very big disservice. Get in the shape, do what I have told you above, and you will be looking amazingly sexy in no time.

If you are like me, who doesn't have time and patience to lose fat through exercise and dieting then the only other natural and healthy option to lose weight fast is through 100% natural weight loss remedies.

Same foods and natural remedies that tribal Indians and our ancestors used to live obesity free and healthy life. These natural weight loss remedies are scientifically proven and are the only way to lose weight fast. You can get these natural remedies absolutely free until Monday by clicking HERE! Get your free copy of ultimate weight loss secrets now.

I lost 6 pounds within a week using 5th diet/remedy mentioned in Ultimate Weight Loss Secrets. In total I lost 38 pounds in less than 3 months using some of the secrets mentioned in that report. Get your copy free, before its too late and achieve your weight loss goal within matter of days. Good luck!

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Fat Loss Factor Review

Fat Loss Factor is a complete approach to fat loss and weight management. Fat Loss Factor is successful because it teaches you how to make better choices when it comes to eating, the need for exercise and choosing foods that will allow you to maintain a healthy lifestyle for the rest of your life.
Fat Loss Factor is not a diet but a healthy lifestyle. It gives you the tools you need to get healthy, lose fat, build muscle, increase your energy level and most importantly build your self-esteem. Let’s face it; if you’re overweight your self-esteem isn’t what it should be. Using the Fat Loss Factor program will allow you to become who you’ve always wanted to be – fit, healthy and attractive.

How does Fat Loss Factor work?

Fat Loss Factor works by incorporating all aspects of a healthy lifestyle into an easy to understand, easy to implement program. It includes detoxing the body, eating healthy and exercising. The Fat Loss Factor program trains you to think differently about your health. After you have gone through the program you will naturally make better choices about your health and you will continue with the benefits automatically. Through exercise, choosing foods that help your metabolism burn fat 24 hours a day, and eating healthy you will get that lean, healthy body that you’ve always wanted and you can be proud of. Now it’s possible with the Fat Loss Factor program.

You’ve tried diets before. Diets are no fun because you are limited in what you can eat. Fat Loss Factor incorporates eating healthy with exercise and a positive mental attitude to create for you the successful Fat Loss Factor program. Fat Loss Factor is not a diet; but a change in lifestyle. It teaches you everything you need to know to get the body you want. Follow the program and you will achieve that body.

Using the Fat Loss Factor program correctly you can expect to lose up to 26 pounds in just 7 weeks. You will also gain energy, flatten your stomach, boost your metabolism and improve your health greatly.

There are no monthly membership fees, special food purchasing, or meeting fees like with so many other programs that make you dependent upon them. Once you stop buying their food, or paying their fees you are on your own again. Not with Fat Loss Factor. With Fat Loss Factor, you learn to take responsibility for your own health and nutrition and you are not dependent upon anyone but yourself for your future health and fitness level.

Fat Loss Factor is offered with a 60 day, risk free, money back guarantee.
If you are finally ready to succeed with your weight loss goals you will want to try the Fat Loss Factor program risk free. Try Fat Loss Factor Risk Free here.

A Weight Loss Recipe Guide

A lot of people think that if they starve themselves they will lose weight faster. While it is possible to lose weight by starving yourself, the weight you lose isn’t what you want. You will lose water weight, muscle tissue and eventually fat. What you want to lose is fat not just weight.

By choosing weight loss recipes that provide adequate nutrition and reduced calories you will achieve your goal quicker and much healthier. Keep in mind that a well-balanced diet is essential in maintaining a healthy weight.

People use a variety of ways to try and minimize the amount of food that they eat by doing things like counting, going for walks, eating fruit (nothing wrong with this), or drinking a glass of water before each meal to help fill up their stomach. These may work for a time but they will eventually pass and people quit doing it because it is not fulfilling. A much better way is to incorporate weight loss recipes into your diet plan. You will get the nutrition you need and you will feel full and satisfied.
Weight loss recipes are abundant from all over the world and can help to spice up any dish. Here is a great, healthy weight loss recipe that will leave you feeling full and satisfied.

Whole Wheat Penne with Shrimp and Vegetables
Ingredients:

• 1 Pound Whole Wheat Penne Pasta
• 3 Tablespoons Extra Virgin Olive Oil
• 2 Minced Cloves of Garlic
• 1 Medium to Large Eggplant (cut into half inch cubes)
• 3 Roma Tomatoes (seeded and chopped)
• 1 Half Pound Medium Shrimp (cleaned)
• 1 Quarter  Cup Chopped Basil

Cooking:
Cook the pasta per the instructions on the package. While the pasta is cooking heat the olive oil to medium high heat in a large skillet and sauté the garlic for about 1 minute. Add the eggplant to the garlic and olive oil and continue to sauté for about another 5 minutes until the eggplant color turns golden brown. Next, add the tomatoes and cook for another 2 minutes and finally add the shrimp. Cook an additional 2 or 3 minutes until the shrimp turns pink.

Drain the pasta but save ½ cup of the water the pasta was cooked in and add both the pasta and the liquid to the skillet. Toss all ingredients together in skillet. Top it off with chopped basil.
This is a healthy delicious recipe to get you started on your way to eating healthy and losing the fat without starving yourself.

How To Lose 10 Pounds

Losing the first ten pounds of fat is often the most difficult. We are still set in our old, unhealthy ways of doing things and change is hard. But if you can lose 10 pounds then you can lose 100, or any amount you want. But it starts with the first 10 pounds. Losing 10 pounds is significant and a great motivator to losing more weight.

If you want to lose 10 pounds you need to burn more calories than you take in. That is common sense but you need to understand that before you can lose 10 pounds. No one likes counting calories or worrying about what they are eating, it takes the pleasure out of it. But with practice, making healthy food choices becomes like second nature and you program yourself to automatically make healthy choices.

1 Pound equals 3500 calories. Cut 3500 calories out of your diet and lose 1 pound. Do that 10 times and lose 10 pounds. Reduce your calorie intake and increase your cardiovascular exercise and you increase the rate at which you will lose 10 pounds.

Diet and exercise together allow you to not only lose weight quicker, but also give you a better chance at success. With exercise you don’t have to be as concerned with your diet and with diet you don’t have to be as concerned with exercise. But combining them and adhering to your plan, you will certainly lose 10 pounds. After you lose 10 pounds, you set your goal on losing 20 pounds and continue until you have reached your weight goal. By the time you have reached your final goal you will have developed new healthy habits of diet and exercise. Continuing what you have practiced and used to lose 10 pounds, you should be able to maintain a healthy weight and lifestyle.

You want to stay away from all foods that contain high amounts of sodium, saturated fats, and/or large amounts of sugar. Read the labels and do some research to see just what you are putting in your body.

Some foods you do want to include would be:

• Vegetables
• Fruits (skip ones that are high in fructose)
• Lean cuts of meat
• Turkey
• Skinless chicken
• Fish

You should also include whole grain foods, legumes and unsalted nuts, brown rice and healthy fats such as in olive oil.

Drink lots of water. Water not only hydrates you but it also helps in the digestion of food, especially proteins. It also helps you burn calories faster when you are well hydrated.
If you are serious about losing weight and getting healthy, you should check out Fat Loss Factor.

13 Killer Foods For Fat Loss

In the battle against fat wouldn't it be nice to have some help from the foods we eat? That's what this article is about. By choosing the correct foods, you can have those foods cut your fat. Some foods are better at helping fight fat than others. This list of 13 killer foods for fat loss will be beneficial to anyone looking to lose weight by cutting fat.

1. Turkey
Turkey is an excellent source of protein. It is extremely low in fat and high in protein. And since protein takes more energy to break down and digest, you naturally burn fat while digesting this quality protein source. Just make sure it's skinless turkey.

2. Peppers
Not everyone likes or can tolerate peppers. But for those who can, peppers are a thermogenic food that helps you burn fat by increasing your metabolism through temperature. Jalapeno and other chili peppers will boost your fat burning efforts with no additional effort on your part. Slice some up and throw them in your next salad, put them on a tuna sandwich, or eat a few plain, and enjoy the benefits.

3. Oatmeal
This food is a good source of fiber, which helps fill you up and keep your blood glucose levels stable so your body doesn't go into fat storing mode. It also gives you energy which helps you burn off the fat.

4. Chicken
Another great source of protein is chicken. Like Turkey (and other high protein foods) it takes more energy to digest so you naturally burn more calories just to consume this high quality protein. Also like turkey, you want to choose skinless chicken.

5. Whole grains
Grains are carbohydrates and give us energy. Processed and starchy carbohydrates cause spikes in our blood glucose levels causing our bodies to store fat. That is the opposite of what we want, so stay far away from processed foods. Stick with whole grains like brown rice, whole grain cereals and quinoa. There are lots of whole grains that are beneficial to our fat loss diets, check them out.

6. Beans
Beans are a good source of protein and fiber. Beans build muscle tissue (protein) and keep you feeling full longer so you eat less. Be sure to choose wisely and stay away from refried beans and baked beans because of the fat and sugar contents.

7. Green Tea
Green tea contains caffeine at elevated levels compared to some other tea types. Plus it is considered a thermogenic source making it even more effective at increasing our metabolic rate and burning fat. A study in The American Journal of Clinical Nutrition concluded "Green tea has thermogenic properties and promotes fat oxidation beyond that explained by its caffeine content per se."

8. Berries
Some of the best fat burning foods are berries. Raspberries, Blueberries, Strawberries and others provide a high amount of fiber to your diet and keep you feeling full longer so you naturally eat less. They also boost your metabolism and increase your fat burning ability.

9. Tuna / Salmon
Fish is absolutely one of the best fat burning foods out there. They provide high quality protein and good fat to our diets. Like other sources of high quality proteins, we burn energy just breaking down and digesting these foods.

10. Lean Meat
We have already discussed several meat varieties, turkey, chicken and fish and to that we can add lean cuts of red meat. Having a variety of high quality protein meat sources will go a long way towards keeping you from getting bored with the same old choices.

11. Skim milk
This is a great source of calcium and calcium is very important for your metabolism. Your body needs calcium to maintain your metabolic rate. If you don't have enough calcium in your bloodstream, your body will begin pulling calcium from your bones to supplement what it needs. So you had better believe calcium is very important for your metabolism.

12. Whey
Whey is a by-product of cheese making. It is the liquid that is left after milk is made to curdle and the cheese is extracted from the curdled milk. Whey protein is a quality source of protein for our bodies (where as soy protein increases the production of estrogen). Use this as a supplement to your regular diet to increase your protein levels and really burn some fat.

13. Peanut Butter
Peanut butter is a good source of protein and unsaturated "healthy" fats. Both of these give our bodies energy and increase our metabolic rate allowing for faster fat burning. They also help fill us up so we eat less. Fat is a good source for making us feel full and satisfied when we eat it.

Eggs are a great fat killer food but they are high in cholesterol. If you want to add eggs to your fat killer food group list then be sure to eat them in moderation. One large egg has 211 mg of cholesterol which is 70% daily value for someone on a 2000 calorie diet.

These foods are common every day foods but they pack an extra punch when it comes to burning fat. Incorporate them into your daily eating habits and you will immediately start to enjoy the many benefits that they provide.

For more information and to get tips, help and motivation about fat loss please visit my blog at http://www.fatlossonly.com

Article Source: http://EzineArticles.com/?expert=Steven_R_Cartwright

  If you are serious about losing weight and getting healthy, you should check out Fat Loss Factor.

The Working of Acupuncture for the Weight Loss Process

It is essential to get some information about the acupuncture for weight loss and its effects, before you go for this technique. Actually, this method was originated thousands of years ago in China. It is the oldest and one of the most commonly used weight loss treatments that is used by the billions of people all over the world.

Nowadays, there are too many weight-loss treatments available but acupuncture for weight loss is considered as one of the most effective treatments, since it works in a natural way. In this technique long, thin and sterilized needles inserted into the human body, which provides a very soothing and calming effect. It also has the ability to control binging, which normally begins due to the stress. It is a fact that the biggest cause of overeating is stress, which is one of the major causes of obesity. This acupuncture for weight loss technique can control the anxiety and stress and also help to keep your body relaxed that reduce the tendency of overeating.

As I mentioned earlier that there are too many points of acupuncture in our body and an acupuncturist selects the points for inserting the needles after the diagnosis of patients. After diagnosis, the needles are inserted into the points for about thirty to forty five minutes per session. The main emphasis of this treatment is to focus on the modification of lifestyle. Usually, it deals with the metabolism of the human body that might be responsible for the overweight issues.

This technique helps a lot in reducing the food cravings and improves the blood circulation. It also increases the metabolic rate. This process not only found to be advantageous to control weight, but it is also very helpful in controlling the cholesterol level of the body by targeting the specific points of the human body. You can get some great benefits from this technique, if it is combined with the balanced and proper diet.

Following are some special points on the body which are selected by the experienced and expert acupuncturists, in order to get rid of the overweight problems safely and in a short time period.

Thyroid is targeted by the acupuncturists to slow the rate of metabolism, spleen is targeted to heal the hormonal and sugar imbalance, mouth is targeted for the extremely impulsive eaters, kidney is targeted with needles for the water retention and nervous system and stomach for obesity.

No doubt, acupuncture for weight loss is a wonderful method. However, before starting any treatment it is very important to make sure that your acupuncturist is experienced and skilled. Also make sure that all the acupuncture needles are properly sterilized.

Article Source: http://EzineArticles.com/?expert=Hassan_Mansoor_Siddiqui

Safe Fat Loss Foods For Teen Weight Loss

A great number of teenagers today are overweight and besides the weight causing health problems, it is also causing social problems. As much as there are safe ways that can be used for fat loss for teens; the cause of the problem must be established for a solution to be found. There are three main causes of mass build-up for teens that are both natural and artificial.

A teen whose body has natural fat that is stored for future growth is good when it is of a reasonable amount. In case this natural fat accumulates in excess, there will be something to worry about and the necessary steps should be taken. The next cause of overweight in teens is inheritance from their parents.

A teenager who is born in a family that has an overweight problem will also suffer the same consequence. The last main cause of overweight in young ones is bad eating habits brought by poor lifestyle. The first two causes are difficult to deal with but the third one is easily manageable where there is determination and willingness.

Both the parents and the teen should be determined and ready to work on the problem by identifying the types of foods that are consumed. If you are a parent to such a kid, it is your duty to guide them on the healthy snacks that they should consume. These are foods that have less fat and more nutrients to help the body grow healthily.

Identify a weight loss program that suits your child and enroll them for safe loss of the excess mass from their body. Sporting activities would help decrease the pounds in a healthy manner and keep the body fit always. Encourage your child to take part in sporting activities in school and in your neighborhood to help them shed the extra mass.

Instead of taking the lift, encourage the child to take stairs and instead of driving them to and from school; motivate them to walk. You can walk with them to school in case it is a walking distance; walk with them when you go for shopping and jog with them in the morning or evening. Vigorous exercises will help burn the excess calories that the body has accumulated leading to a safe way of weight decrease.

The fat loss for teens program is safe for any child with weight problem. As children learn from their parents; eat healthy, exercise and drink lots of water and they will emulate. Initiate them to healthy eating while they are still young.

Visit fat-loss-diet-program.com for a fat loss program that will help you lose weight quickly. With our fast fat loss programs you will learn how to keep the weight off for good. Let us change the way you think about dieting today!

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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.
 
You are free to publish this article without any change in the content electronically, in print, in your e-book, or on your web site, free of charge, as long as the author resource details are included.

I am Ram Gupta. I am an active member of GLOBAL WELLNESS CLUB. If you want to join me in my journey to a healthy life style, simply, CLICK HERE or GO TO http://manyweightlosstips.com/, don't forget to claim YOUR FREE GIFT!

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Healthy Weight Loss Recipes - Awesome Mouth-Watering Recipes to Lose Weight Safely Right Now

Who ever said that healthy weight loss diets should not suffice your watering mouths? With the proper serving and right food proportion, weight loss can now be healthy and yummy! You need not deprive yourself of good food in dieting. Because of the delicious and healthy weight loss diets around, it is now easy to say goodbye to your excess pounds without suffering from starvation.
Here are some healthy weight loss diets and their recipes which can make you lose pounds while having a flat belly. You'll be surprised with these yummy treats too!

Chicken With Citrus Avocado Salsa 

Healthy weight loss diets can be overwhelming with this recipe around. Try making the meal and see how fast and yummy weight loss can be. Preparation time is only around 19 minutes.
Ingredients
4 boneless, skinless chicken breast cut into halves (about 6 oz each)
1 ruby red grapefruit
1 cup cubed avocado (medium-sized)
4 radishes, thinly sliced
1⁄4 cup chopped fresh basil leaves
1⁄8 teaspoon salt
4 leaves of green or red leaf lettuce (optional)
In a large saucepan, place chicken with 4 cups salted water. Bring to a boil. Put off the heat, cover and set aside for 15 minutes until the temperature reaches 160°F.
Peel the grapefruit and catch the juice using a bowl. Cut the grapefruit into segments and drop them in the bowl. Add the radish, basil, salt and avocado. Mix gently to avoid crushing the avocado pieces.
Discard the liquid while draining the chicken. Cut crosswise in ½ inch slices. The grapefruit is cut into four portions and add a quarter of chicken to each. Drizzle the juice on top of the chicken slices. Garnish with additional basil and serve with lettuce leaves as desired.
This recipe serves four people and has 269 calories each. You may also eat the salsa with a cup of brown rice for an additional 108 calories.

Vietnamese Beef Salad
Protein makes up a healthy diet plan because it keeps you from starving. Rice can also be omitted when eating protein rich foods such as beef. The beef content in this recipe has to be marinated. Overall, the preparation time is 30 minutes plus the marinating of the beef ingredient.

Ingredients
1/4 cup reduced-sodium soy sauce
1⁄4 cup freshly squeezed lime juice
1⁄4 cup water
2 Tbsp sugar
1 Tbsp milled garlic
2 tsp chile paste
1⁄2 pounds of flank steak, fresh
6 cups mixed greens
1 cup fresh basil leaves
1 cup fresh cilantro leaves
1 large red onion, thinly sliced
2 large seedless cucumbers, peeled and julienned
4 medium-sized carrots, julienned
1⁄2 cup chopped dry-roasted peanuts (unsalted)
In a bowl, combine water, sugar, lime juice, soy sauce, chile paste and garlic. Whisk the ingredients and pour 3 Tbsps into a "ziplock". Refrigerate the remaining sauce. Add steak to the re-sealable plastic bag and turn to coat. Marinate for about 30 minutes and set aside.
Heat the broiler and grill steak for about 8 to 10 minutes. Turn once and cook as desired. Rest for 5 minutes and slice the steak into thin pieces.
Add basil, cilantro, and mixed greens into a large bowl. Sprinkle the cucumber, carrots, and onion. Top the sliced steak with the salad and drizzle with dressing. Serve with peanuts for more taste.
This recipe serves four people. Each serving has about 323 calories. You can serve this with a cup of seedless grapes for an additional count of 60 calories.

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How To Lose Fat: Targeted Fat Loss Myths Debunked With Practical Advice

Smart dieters get past just losing weight and focus on how to lose fat. There is a lot of advice out there on losing weight and it's not all good. The mistake of not eating enough or trying to "target" fat loss are just a couple of the myths that keep people from reaching their weight loss goals.
To learn how to lose fat you need a basic idea of how our bodies work and why we end up fat to begin with.

Fat is the body's preferred energy source. It burns slow and stores easily. Every calorie of fat or carbohydrate you put in your mouth that you don't use right away gets converted to fat and put in the 'warehouse' for use sometime in the future.

Where the fat goes on our body is mostly a genetic thing. Some of us pack it on around the middle. Some in the butt or thighs. Wherever your body prefers to store fat will be the first place it shows up and the last place it leaves.

In other words, the first myth we're going to bust is that you can "target" fat loss. It doesn't work that way but there will be lots of people trying to convince you that it does because that's what sells weight loss products.

If you have a disproportionate amount of fat in one particular place, say your butt or thighs, you are going to need to lower your overall fat to get those thighs to trim down.

Just cutting back on calories or increasing exercise is not how you lose fat. I learned this lesson the hard way after a couple of seasons of racing bikes with the "I can eat what I want because I'm burning it" attitude. I went in for one of those fancy sports performance tests and found that I was sitting at 25% body fat! That was at least twice what it should have been for a man my age and as active as I was.

Even though I was at my lowest weight I'd seen in years, I was still packing around a solid 25 pounds of excess fat.

The remedy for ending up like I did is to know your caloric needs and get a balanced diet. Even if you are super active don't assume you are going to burn all the simple carbs you eat and the typical American diet delivers only a fraction of the protein we need. You have to start paying attention to labels to see how many calories of carbs you are knocking back and how much protein you are getting. Eat more carbohydrates than you need and you'll be stocking your fat warehouse!

Use one of the many online resources to figure your daily caloric needs. You can also track down a personal wellness and weight loss coach. There are lots of us out there who will help you for free so keep your debit card in your pocket. A coach can look at where you are, and where you want to go, then tell you how to get there.

A healthy weight loss program includes exercise. To burn fat you don't have to do insane-hard work out sessions. Just the opposite is true and here are some tricks to keep in mind when trying to focus your efforts on how to lose fat.

First, do your exercise in the morning before you eat. If you have a moderate program like a walk or light run you should be good for an hour or so. When you exercise after you get up but before you eat your body is still in fasting mode and will tap those fat stores first. Always remember to eat a balanced, healthy meal as soon as you are finished. Remember to take nutrition if you plan a longer session.

Next, don't feel that you have to do a bleed from the eyeballs work out. About 60% of your maximum heart rate is 'the zone' when it comes to tapping fat stores. You can achieve that with a brisk walk.

That isn't to say that a more intense workout won't burn more calories, but if you are not into pushing yourself that hard you can still burn fat with a moderate effort. Consistent effort, such as a daily brisk walk, will target your fat stores better than the occasional all out effort.

Make stretching part of your program, but stretch after you have warmed up. For example, if you are walking or running give yourself ten or fifteen minutes of activity then stop and stretch. Stretching cold muscles is a recipe for injury so warm up a bit first.

You should add some resistance training as well to build or maintain muscle. Weights are great but you can probably get what you need from simple calestenics such as push-ups and the like.
Reducing your overall body fat percentage by feeding your body balanced nutrition and a modest exercise program is how to lose fat.

Tom Bradley lives in Provo, Utah and came to wellness and weight loss out of necessity but has hung around from passion. Tom's straight-ahead approach to wellness and nutrition to promote weight management and healthy aging is the simple solution for the trend of growing world obesity and chronic illness.

Want help losing weight? Subscribe to Tom's Easy Diet Coach Newsletter and get a FREE Body Composition Analysis and Wellness Evaluation for a successful launch of your last "diet" at EasyDietCoach.com [http://easydietcoach.withtombradley.com]

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The Simplest Ways to Naturally Burn Belly Fat and Flatten Your Stomach

Every day, there is bound to be someone who will try to convince you that there are new and miraculous ways to burn belly fat, cut belly fat, or flatten your stomach. It's true, there are a lot out there. Between fad diets, potentially dangerous supplements, and drastic plastic surgery, there are really thousands of ways to lose and keep weight off. There are, however, two very basic and easy methods of getting rid of fat and keeping it off: eating less and exercising more.

This article will outline a few ways in which you can ensure that your body can boost its ability to burn calories, whether or not you are active. These methods ensure that you will be able to burn that belly fat and get the flattened stomach that you want.

More Green Tea!
The powerful anti-oxidants in green tea have been determined to possess health benefits including lowering the risk of heart disease, cancer, and kidney stones and improving LDL cholesterol and arthritis. Scientists have also discovered that green tea delivers a massive metabolic boost that allows you to burn up to 4% more calories ensuring that you can cut belly fat rapidly. In addition to that, green tea also acts as a natural immune booster!

Eat Smaller Meals, More Frequently!

As children, we were taught that three square meals a day was the right intake. Recently, it has been discovered that eating 5-6 smaller meals a day is better for spreading out the energy that we need to last us through the day. Eating more frequently will also keep the metabolism boosted, ensuring that our bodies are always working and burning belly fat.

Cold Water is Good!

It's common knowledge that water is good for our bodies. In addition to being a natural appetite suppressant, an intake of water ensures that the body is always hydrated and running on a faster metabolism. What we didn't know was that cold water is even better! Drinking colder water means our bodies burn energy to get the water's temperature equal to our body temperature. When we use energy, we burn calories. When we burn calories, we lose fat and flatten our stomachs.

More Movement, More Activity!

The simple act of lifting weights a couple of times a week can lead to an increase in muscle mass. This is important because muscle burns more calories than fat. An additional cardio routine, done earlier in the day, will create massive metabolic momentum. Our bodies will burn more calories throughout the day making sure that the belly fat will come off, whether at work or rest.

Weight loss doesn't have to be difficult. In fact, it's seriously simple. By turning up the metabolic rate, the body burns calories around the clock. Adding any one of these steps can boost the resting

metabolism, cut belly fat, and aid weight loss. A way to burn belly fat is here! More green tea! Cold water is good! More movement! Smaller meals! This is the best way to flatten your stomach.

For healthy recipes and the best diet to lose weight and reduce fat visit Fat Loss Recipes. Go to my fat loss program review site at: To Speed Up Metabolism to get information on the top fat loss programs that help you to burn fat and keep it off.

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4 Tips to Reduce Body Fat Without Losing Muscle

So It's Time To Reduce Body Fat
If you are like many people working out, you probably have a bit more body fat than you would like. There are tons of guys in gyms that lift hard during the year to gain mass, but they also have put on a bit of fat during this time. If you want a pleasing physique, you are going to need to get down to a respectable body fat level.

Tip Number 1: Continue to Lift Heavy During This Dieting Period
The common mistake that many people make is that they want to "lift for high reps" to tone the muscles. Tone is mainly caused by having a low body fat percentage, not the type of lifting you are performing. The reason you want to continue to lift heavy and make strength gains is that you want to make sure your body holds on to that hard earned muscle. If you lift light for high reps, your body doesn't have any reason to keep that muscle mass.

Tip Number 2: Reduce Body Fat at A Slow Rate
Give yourself plenty of time to get lean. Many people decide they want to get in shape two months before summer or a vacation. I recommend at least 3-4 months, if you want to get super-lean without losing muscle mass. The slower you reduce body fat, the less likely you will lose muscle mass. This makes sense because in order to lose body fat you need to eat less calories than what you burn and you need to perform a significant amount of cardio. In order to drop fat quickly, you have to go too low in calories to maintain the current amount of muscle you have. You will lose muscle mass. If you create a slight calorie deficit and lose only 1 to 2 pounds a week, you are much better off.

Tip Number 3: Perform High Intensity Interval Training
High Intensity Interval Training is the most effective form of cardio to burn body fat without losing muscle. To see the evidence, let's compare these two types of cardio in a real world situation. Sprinters have much more muscle than marathon runners. Sprinters perform a quick burst of effort, followed by a period of resting. Marathon runners train using the "slow and steady cardio" that is recommended by most trainers. I don't know about you, but I would rather look like a sprinter! When you hit cardio, alternate intense sprinting type efforts for 30 seconds followed by a minute or so of a less intense effort. Continue this pattern for 15 minutes. You will burn body fat while keeping that hard earned muscle.

Tip Number 4: Eat a "Realistic" Strict Diet
If you try to go too strict on your diet, you won't be able to maintain your diet for very long. My rule of thumb is this...I try to make sure that at least 75% of my meals are really clean and low calorie. If I do decide to eat a bit junky, I will try to make sure it is after a long and hard workout. Also I will eat pretty low carbs during the day before my workout, to maximize the amount of fat burned in my workout. If you have too much carbs in your system while working out, your body will burn carbs instead of the fat off your body. This really makes a big difference in your quest to reduce body fat.
Give These 4 Tips To Reduce Body Fat a Try!

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Foods That Burn Fat Fast - 7 Fat Burning Foods

"Give me a list of foods that burn fat fast" is a very common asked question on different weight loss and diet forums. But is the idea that food can burn fat actually true.

What are fast burning foods?
You know already if we eat more calories than our body can burn we gain weight.
It's true that certain foods will boost your metabolism but only if you eat them as a part of a effective diet and weight loss programme.

Fat burning foods.

Fat burning food #1: Apples:

Do you remember the old saying "An apple a day keeps the doctor away".

Well not only a doctor but also the extra pounds as well.

Apples contain the highest percentage of pectin, this is a soluble fiber.
There was an interesting study in Brazil about weight loss and apples .

2 groups of dieters were getting exactly the same amount of calories but with one exception.
One group was getting an apple before each meal. And this group lost 33% more in weight.

Fat burning food #2: Garlic:

Garlic is one of the most effective fat burning foods.

It contains the compound allicin which has anti bacterial effects and helps reduce cholesterol and unhealthy fats.

Fat burning food #3 Tomatoes:

Tomatoes is very effective to add on your diet. Not only are they good in your battle against overweight but they are also an excellent prevention against cancers and high blood pressure.

Fat burning food #4 Carrots:

Adding a carrot to the beginning of every meal is a very effective way to lose weight. Why do you ask? The carrot leaves no room in the stomach for the dessert.

When using this trick you should been able to lose about a pound in one week.

Fat burning food # 5: Oranges

Oranges are rich in Vitamin C and they have fat burning properties.
Compared with exercises they are an effective way to lose fat.

Fat burning food # 6: Mangoes

Mangoes are full packed with fiber and are low in calories.

Fat burning food #7: Spinach.

Popey gets his strength by eaten spinach and yes they are very healthy. Spinach contains a lot of iron; it is an exceptional nutrition food and is a good prevention against cancer.

Please keep in mind that this list is not completed. A good way to lose fat with eating is food rich in fibres, low calories and food that gives your stomach a feeling of being fulfilled.

I hope you have enjoyed the list of 7 fat burning foods.

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Reports on foods that burn fat and foods that turn to fat + much more

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Best Sports and Exercise Options For Weight Loss

It's all well and good for me to say you should exercise more. But what should you do? How should you do it? Where and when and how often? Those are the questions this article will answer. Choosing the right exercise means developing a balanced weekly activity routine that suits your lifestyle, circumstances, preferences, and abilities.

The right exercise for you
Putting more activity into your life is a matter of talking it a step at a time. It's unrealistic and unsafe to expect to go from couch potato to weekend warrior in a day, a week, or even a month. If you start off with something that is beyond your level of fitness, the chances are great that will become discouraged and stop.

The wong way I have a friend who was a cross-country runner in high school. In the intervening 40 years, he's shifted his extracurricular activity to reading gourmet cookbooks and eating the results of his research. Every once in a while, he decides he really should get some exercise, so he laces up his running shoes and runs for a mile. He comes home panting and sweating, lamenting that a mile just seems a lot longer than it used to. And that's the end of running until the next time. . . a month or more down the road. What he is doing is both foolish and dangerous. But you know that.

The right way Another friend of mine had done little exercise for years when she decided she was looking pudgy and feeling low­energy. She joined a gym and started going to beginner-level exercise classes twice a week. On the days she did not take a class, she used the treadmill at 2 mph for 30 minutes and then did a training-machine circuit, using the lowest possible weights.

She told me that at first there were exercises she simply could not do. Double crunches, for example, put an impossible strain on her back. And there were others she could do, but not for as many reps as the instructor counted out. But she hung in there, doing as much as she could.

To her amazement and delight, she found she was gradually able to do more. As her abdominal muscles got stronger, so did her back. Double crunches were possible, though she still could not do as many as other people in the class. She increased her speed on the treadmill, getting up to 3 mph at a slight incline. She increased the weights on the training machines. Before long, she stopped feeling like the newest kid on the block. She did it the right way, and the results were obvious.

How fit are you? (revisited)
Take out your weight-loss notebook and turn to the part of your personal database that you filled out while doing the self­assessment in Chapter How fit are you. Review your answers to the lifestyle activity quiz. If anything has changed, revise it.

If it's been a while since you filled out this section, take the strength, endurance, and flexibility yardstick tests again, and enter any changes into your database. If you took one of the online fitness tests, you might want to do it again, and enter any changes in your database.

The entries you now have in your personal database are what experts call your baseline, where you were when you began. As you become more active, you will be able to measure yourself against this baseline and see how much your fitness level has improved.

Your fitness level will improve as you begin to exercise more.
What seems to be just too hard may become just hard enough. And in time, what's enough will seem easy.

Read out for Swimming to lose weight. Check out BMR Calculator and 1000 calorie diet plans.

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Weight Loss Secrets: Keep It Off

Irrespective of your nature, it is best to tackle weight related problems head on. In a world where we eat on the go and portions are massively sized, it can be tough to maintain a healthy diet. In such a scenario, healthy weight loss can seem like a real challenge. What adds to the problem is that fad diets are abundant and plans which attempt to give a quick fix to the matter confuse and tempt us and fail to function. The problem with weight management is that it makes you look as well as feel better, but at the same time affects your future health.

The basis of the weight loss secrets is to reduce the chances of creating serious health risks like diabetes or heart diseases. If your previous attempt had been a failure or the past events of your life led to weight reduction, do not feel discouraged. It is important to locate a plan that functions according to the individual needs of your body to help you avert the common pitfalls and make lasting changes to your lifestyle for happy and healthy weight loss. Here are the common reasons for failure:

- Do not go for diets which deprive you. Some of the meal plans may not allow different types of foods such as fat, carbs or sugar in moderation. These diets are just not practical and do not encourage healthy weight loss. Moreover, such diets are unhealthy and eliminate certain food groups by creating an imbalance in the body.

- The unhealthy diets lead you to 'plateau' once you have lost a few pounds. If you are to understand the weight loss secrets, take up workouts and exercises. Our bodies often adjust to new ways of eating and the pounds will melt only when your physical activities are increased.

- Once you lose weight, it becomes tough to maintain that newly acquired reduced weight. If your diet cuts down severely on calories, restrict several foods or depend on ready made meals, it is effective in the short term. Once your goal of weight loss has been maintained and healthy weight loss achieved, the pounds will quickly come back as these do not ensure healthy and lifelong diet maintenance.

- After overcoming your dietary requirements, you tend to put on weight quickly. Restricting the food intake will slow down the metabolism of your body and this is one of the reasons why fasting diets are counterproductive.

- Those who follow a crash diet get discouraged soon and break it. Just because you had overindulged by giving in to temptation, it hardly means that all your efforts had been in vain. Maintaining a healthy diet is about looking at the larger picture. Overindulging occasionally will not ruin your efforts. Highly restrictive diets are therefore suitable for cheating.

- Remember that to know the weight loss secrets, you need to lose weight faster than you lose the money. The flavored meals, shakes and programs are less practical and do not ensure long term weight loss.

Susan is a full-time freelance writer. She is an avid traveler and reader. She enjoys writing on business, health & fitness, travel, parenting, relationships and personal development.

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What Are Natural and Safe Weight Loss Pills?

If you are in a position to add weight loss pills to your current weight loss program, then it is critical you complete sufficient research before you purchase anything. Natural weight loss pills do not necessarily mean they are safe weight loss pills so take care.

Whilst a bottle of weight loss pills may be labelled "Natural Weight Loss Supplements", it doesn't always mean you can expect them to support your weight loss without the risk of side effects. The fact they are natural does not mean they are all safe.

Most of the ingredients that are considered natural come from mother nature and are usually derived from plants. They may not have any synthetic or chemical components to them, however, what people may not understand is that there are a number of natural herbs used in place of chemicals in prescription drugs, which may cause a range of side effects just like industrial or man-made medicines can.

Now, in raising what could be perceived as an alarm, it is fair to say, many of the natural weight loss pills available on the market today are safer than some of those manufactured in the past. Things have certainly improved.

Green tea for example, is considered to be one of the safest natural ingredients available today. It is not surprising to see it is one of the most popular ingredients in vitamins, appetite control supplements for weight loss. Not only will green tea support your immune system with its accelerated levels of antioxidants, but it will boost your energy as well.

Ongoing research has confirmed that green tea reduces the blood level of cholesterol, lipids, plus also improves the metabolism of glucose making it a substantially beneficial ingredient for those of us wanting to lose weight. Unfortunately normal green tea does contain caffeine and to obtain the maximum benefit as a weight loss ingredient it would be wise to look for the decaffeinated ones.
The point then about Green Tea is that while it is a fantastic natural plant and good for losing weight, not every variety of Green Tea is good for weight loss.

It is well know that significant numbers of the most successful prescription drugs available to us are derived from natural ingredients, yet it is still quite common for people to suffer reactions to them in a variety of ways.

I would think it is a reasonable assumption then, that natural weight loss pills could have the same impact on consumers from time to time. Just like prescription drugs, you may simply have to try a variety of products to find the best one to suit you. Always consult your Doctor if you feel you are experiencing side effects.

It may take you a short while to find one that works better with your body chemistry than others but generally most people do not experience any side effects at all from the naturally based selections.

When you start doing your research you will soon find there are generally two types of weight loss pills. Firstly, there are fat burners, which will focus on increasing metabolism. The second one focuses on reducing your appetite.

You will have no problems choosing a naturally based diet pill from either group. Decatrim for example, is a good fat burner, whilst Caralluma is good for appetite suppression. They are both good natural weight loss pills and have proven to deliver good long-term results.

Unfortunately some of the "Totally Natural" weight loss pills you see on the market are less effective than many of those containing a mixture of natural and chemical ingredients.

Chemicals in weight loss pills do not necessarily mean they are unsafe. It is important not to become totally chemically adverse. Provided you follow the golden rule of "Majority Natural" then you should be fine.

Continue with your research, this time with a focus on the particular chemical content and then come to a satisfactory balance. Personally I think a balance of approximately 70% natural ingredients and 30% chemical compound would be an outcome you could live with. The chemical selection must be researched of course and found to be satisfactory.

Irrespective of your final choice, my last piece of advice would be to make sure you drink large quantities of water with your pills. Your body will absorb the ingredients much faster and they will work more effectively.

Peter Castledine conducts in depth reviews and investigations on a variety of goods and services available for purchase by anyone on the internet. You are invited to contact Peter via his Decatrim Reviews Web Site Contact Form.

If you would like to read Peter's full investigation of Decatrim you can do so via this link. He looks in greater detail at the positives and negatives of the product to enable you to make your own decisions on whether it may be good for you or not.

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