Monthly Archives: January 2015

Covering All the Bases: The 8 Essential Facets of Exceptional Fitness

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Ideal Fitness Program

Most people only focus on the physical aspects of health and fitness, but there are actually 8 areas we all need to pay attention to. If you neglect them, you’ll be in for a world of hurt.

Physical

Taking care of your physical health is the most obvious way to stay healthy. This includes getting into the gym and working out, eating right, and even using products like a glucose meter from a reputable company like LifeScan Canada Ltd. to check your blood sugar.

Making sure that your blood pressure is within normal range, that your heart rate is under 100, and ideally closer to 60 BPM, and also monitoring your sleeping patterns is important.

Intellectual

Find a way to engage in creative endeavors that stimulate your mind and keep it active. Try to learn something new every day.

Emotional

Your emotional health refers to your psychological state and how well you deal with your emotions. Emotional wellness consists of keeping an optimistic and benevolent view of the world, keeping a journal that you write in periodically as a form of introspection, expressing your feelings when appropriate, and working hard to maintain a positive attitude.

Spiritual

Spiritual wellness involves setting or discovering a set of beliefs or values that create a purpose in your life. This could be religious or philosophical in nature. Everyone needs a frame of reference to help guide their life choices. Defining that frame of reference explicitly will help ensure that your spiritual health is in check.

Social

Your social wellness is your ability to interact with people, respect yourself and others, and your ability to develop meaningful relationships with good communication. This typically also refers to your ability to build and maintain close and personal friendships as well as deep relationships with your family.

Occupational

Occupational wellness is your ability to find peace with your “down time” while simultaneously being satisfied with the work that you do. You must love the occupation you’re in for you to have occupational health.

This is something most people struggle with, and yet it’s one of the most important aspects of health. Most people “live for the weekends” or holiday, and they don’t derive true enjoyment from their work. If you often view your job as drudgery, this is a telltale sign that you’re working in the wrong job, and you need to switch now to preserve your mental wellbeing.

Environmental

This kind of health is a little more subtle than the others. It refers to being in-touch with your personal environment. To develop environmental wellness, you should live in harmony with your environment, take action to protect it, minimize behavior or actions that harm it, and recognize how your actions impact it.

For example, if you live out in the country, you should pay attention to any actions that you take that may damage the land you live on, the ground water you use daily, or any farm land that grows crops which you (or others) eat.

Become accountable for your impact, and understand the limits of the Earth’s resources.

Sheri Max is a fitness fanatic of many years. When she’s not hitting the gym, she’s sharing ways to get healthier and stronger. Her articles can be found mainly on medical, lifestyle and family websites and blogs.

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Bikini Plan: Lose 4 kilos before summer

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A weekly health diet plan. Ready to follow by a nutritionist, has tasty dishes that will make you reach January with a renewed body.

 

To achieve the ideal weight forgets the “diet” and focus on the gradual change in eating habits and lifestyle. Therefore, the menu presented is only a guide. It shows what could eat for a week and once completed, we can repeat.

With this plan, you usually lose an average of 2 kilos per month, about 500 grams per week is fine. Still, the pace of decline will depend on the level of overweight, adherence to dietary patterns and physical activity.

The menu is only a guide, for personalized treatment should consult a licensed nutritionist.

MONDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice of bread bran or whole (not roasted) with 1 tablespoon of white fat cheese and dessert 1 tablespoon size of light jam + 1 fresh fruit.

Midmorning

1 bottle of flavored sugar water (500-600 cm3) + 1 cereal bar.

Lunch

1 bowl of instant soup broth or light + mixed salad choice (oil, with light salad dressing, vinegar or vinegar or lemon juice to taste) + 1 chicken breast (size of the palm) Grilled or oven + 1 fresh fruit.

Afternoon

1 instantaneous cappuccino light or other infusion (bitter or sweetener) + 1 single packet of biscuits (eg oat of 4). 

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 comprehensive Arab figazza with light salut cheese (a portion the size of a music cassette) and tomato (pizzeta).

Dinner

1 bowl of soup, instant soup or homemade vegetable light + mixed salad of your choice (with light salad dressing, vinegar or vinegar or lemon juice to taste) + 1 slice of cake with tuna and vegetables (with a lid alone) + one low-calorie dessert or pudding.

TUESDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 2 slices of bran or bran and gluten dessert with 2 tablespoons low-fat cheese and jam the same amount of light size + 1 fat yogurt in pot boy.

Midmorning

1 bottle of soda light + 1 nougat school type.

Lunch

1 bowl of instant soup broth or vegetable salad light + number, 1 egg and 2 sausages Light (with light salad dressing, vinegar or vinegar or lemon juice to taste) + 1 pot (cup) of fruit salad or cocktail light fruit.

Afternoon

Infusion choice + 1 slice of low fat cheese bread.

Picnic

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 figazza comprehensive Arab danbo with 1 slice of low-fat cheese and 1 slice ham natural (tan).

Dinner

1 bowl of soup, instant soup light or homemade vegetable + mixed salad of your choice (with dressing light salads, vinegar or vinegar or lemon juice to taste) + 1 churrasco rump, sirloin or other lean meat (palm hand size ) Grilled + 1 fresh fruit.

WEDNESDAY 

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 comprehensive Arab figazza with 1 tablespoon of white fat cheese and 1 tablespoon sized dessert jam light + 2 halves of fruit a light naturally ( peach or pear).

Midmorning

1 single carton of skim milk with fruit juice.

Lunch

1 bowl of instant soup broth or light + mixed salad choice (ditto dressing) + 1 slice of lean roast beef (size poses cup and 1 cm thick) + 1 fresh fruit.

Afternoon

1 instantaneous capucchino light or other infusion + 1 cereal bar.

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) 1 cassette type cheese by salut light.

Dinner

1 bowl of soup, instant soup light or homemade vegetable + Comprehensive Chinese-style noodles (1 plate size dessert cooked noodles and assorted vegetables (eggplant, zucchini, bell pepper, onion, carrot) sauteed with vegetable spray olive flavor + 1 jar of jelly light with chunks of fruit.

 

THURSDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 2 medium toasted bran or bran and gluten + 1 pot of fruit salad.

Midmorning

1 single carton of light + 1 egg juice.

Lunch

1 bowl of soup or instant soup light + green salad several, 1 cup tea size of cooked brown rice, 1 cup tea size of peas or other legumes (with dressing light salads, vinegar or vinegar or lemon juice to taste) + 1 low-calorie dessert or pudding.

Afternoon

1 instantaneous capucchino light or other infusion + 1 slice of low fat cheese danbo and 1 slice of ham or tenderloin naturally.

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 comprehensive Arab figazza 1 feta cheese and lean danbo + 1 tomato slice fresh fruit.

Dinner

1 bowl of soup, instant soup light or homemade vegetable + mixed salad choice or vegetables steamed (with dressing light salads, vinegar or vinegar or lemon juice to taste) + 1 Milanese homemade baked chicken (palm size hand) + 1 low fat yogurt with fruit in pot boy.

FRIDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) 1 cassette port salut cheese type light + 1 fresh fruit.

Midmorning

1 bottle of flavored water without sugar + 1 gingerbread rice.

Lunch

1 bowl of instant soup broth or light + mixed salad choice (ditto dressing) + 1 part pascualina cake (with one cap) + 1 pot of fruit salad or fruit cocktail light.

Afternoon

Infusion choice + 1 cereal bar light.

 Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) with 1 tablespoon of white fat cheese and 1 tablespoon sized dessert jam light + 1 pot boy nonfat yogurt.

Dinner

1 bowl of soup, instant soup light or homemade vegetable + mixed salad of your choice (with dressing light salads, vinegar or vinegar or lemon juice to taste) + 1 fish fillet (hand size) grilled or oven + 1 container of light jelly with fruit pieces.

 

SATURDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 + 1 large crescent shaped fruit.

Midmorning

1 large glass of soda light + 1 slice of low fat cheese danbo.

Lunch

1 bowl of instant soup broth or light + mixed salad of your choice (with light salad dressing, vinegar or vinegar or lemon juice to taste) + 1 1 breaded soy feta cheese and tomato + 1 fresh fruit.

Afternoon

Liquid choice + 1 single pot of iced light

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) with 1 tablespoon of nonfat cottage cheese and 1 tablespoon sized light dessert jam.

Dinner

1 bowl of soup, instant soup or light salad + homemade vegetable choice (ditto dressing) + 2 servings of pizza stone or 1 slice of pizza and 1 + 1 fresh fruit pie.

 

SUNDAY

Breakfast

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) 1 cassette type cheese by salut light + 1 pot boy fat yogurt.

Midmorning

1 or 2 glasses of light palm juice + 2 or 1 cup cherry tomatoes.

Lunch

1 bowl of soup or instant soup light + mixed salad choice (ditto dressing) + 1 portion of ravioli with vegetables and ricotta (mean iron) with pink sauce (1 cup tea size filetto + ½ pot of cream 0%) and 1 tablespoon sopera flush grated cheese mousse light light + 1.

Afternoon

1 instantaneous capucchino light or other infusion + 2 plums president.

Evening

1 large cup of tea (coffee, tea or mate cocido) with ½ cup skim milk and sweetener + 1 slice bran bread (toasted) with 1 tablespoon of white fat cheese and 1 tablespoon sized dessert jam light + 2 halves fruit a light natural.

Dinner

1 bowl of soup, instant soup light or homemade vegetable + mixed salad choice (ditto dressing) + 1 red medium roast, stuffed with lean ground beef (portion burger size), egg, onion, garlic, half a can of corn grain and spices + 1 pot of fruit salad.

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Losing Weight The Healthy Way

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There Are Many Different Ways Of Losing Weight

health wayStaying healthy is something that everyone wants to achieve nowadays. There are many different ways of losing weight, but they all work differently for different people. When you need to lose some weight, you should choose the weight loss plan that is healthy and works well for you.

People have taken to aerobics as a natural weight loss method. Aerobics might look very simple, but the truth is that it involves a lot of effort. There are sets and weights involved which are all geared towards helping you lose weight. If you want to effectively lose weight, you should find a qualified instructor to help you out. Aerobics will enable you lose at least a pound within your first week and after a few more weeks, you will notice how effective the training is.

Exercise Should Be Frequent To Help Lose Weight

The workouts for intensity training are not only intense; they should also be frequent if you want to lose weight. You should not forget to include a well balanced diet in your daily workout plan. Workouts can be done every four to ten days and they normally include two to five sets.

Being on a healthy diet is one of the keys of remaining fit. You feel refreshed and strong when you eat healthy foods. Being on a diet does not necessarily mean that you have to skip meals. It involves eating the food that will be beneficial to your overall health and well being. A healthy diet should include some fruits and probably some vegetables. If you really do want to lose weight, you should think very seriously about eating healthy meals.

Be Realistic Weight Loss Is A Long Process

It is absolutely normal to want a weight loss plan that will help you shed off your excess fat within no time. However, you should realize that weight loss is a long process and there is no short cut to it. Instead of going for the first weight loss product that promises sudden weight loss, you should believe in your ability to help yourself. Create some realistic goals for your weight loss plan, and you will see the results.

If you do not like eating healthy foods such as vegetables, you have to find a way of liking them. For instance, you can learn how to cook tasty vegetarian meals. This way you will be able to lose weight as you planned. You should check your weight every so often. Get yourself a friend or two who will help you follow your weight loss plan without looking back.

Use Natural Supplements and Drink Plenty of Water

Supplements can also help you lose some weight. Protein and vitamin supplements are some of the important supplements that you can use if you want to lose weight. You should be careful to use natural supplements for your weight loss purposes. When you combine these supplements with the right exercises, you will be surprised how much weight you are going to lose. You also need to drink plenty of water.

These weight loss guidelines emphasize on the need for low-carbohydrate and low calorie diets and exercises for effective weight loss. Stay away from fast foods and stick to a healthy diet and lifestyle.  This is the only way to get the kind of healthy body that you will be proud of.

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How To Choose A Good Weight Loss Program

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Best Programme

You Don’t Need to Sacrifice With Weight Loss

If you’ve been an off-and-on dieter for years, you’ve gone through diets where you had to give up almost all the foods you loved to eat. But that’s in the past. These days you don’t have to make that kind of sacrifice with the new weight-loss programs.

These contemporary programs let you eat healthily without having to give up sugary treats entirely. This is quite a radical approach to dieting as we used to know it. When something is forbidden, it’s just human nature to want it simply because it’s not allowed. It’s exactly the same way with food.

Countless weight-loss programs are available through the various media outlets as well as on the Internet. Instead of being an advantage, the trouble with this is that their sheer number will give you a hard time selecting the most suitable one for you. You must therefore know what to look for in a weight-reduction program. Here are some tips to help you in your quest for the best weight-loss plan:

The program you select should be anchored on eating healthy foods and a sound eating plan. Some programs include taking diet pills and skipping meals; these should be avoided. The eating plan should be based on smaller meals (four or five) at intervals of about four hours in the course of the day.

Exercise Helps You Burn Calories

No weight-loss program can be taken seriously if it does not include exercise. Exercise helps you burn calories more efficiently and therefore accelerates your weight loss. It will also increase your energy levels after a week or so. Therefore the weight-loss plan you choose should include a workout plan.

Reach Your Goal But Don’t Go Back to Old Eating Habits

It’s essential that the weight-loss program you choose should have a strategy for keeping the weight off. Weight maintenance had been overlooked in old diets, where the emphasis was exclusively on shedding the excess pounds. After the weight goal had been reached, the dieter would go back to his old eating habits and regain his old weight in a matter of months. So he had to go back to his diet.

Find the Right Program for You

This aspect of dieting, fortunately, is now being addressed and the newer weight-loss plans will show you how to maintain your weight. By applying these weight management techniques, you will no longer be going on and off a diet repeatedly.

Keep these simple pointers in mind to make sure that you pick a weight-reduction program that is safe and effective.

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Goal Setting As A Weight Loss Strategy

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Lose Weight

Lose The Excess Weight & Get Healthy

You have probably been on a few weight-loss programs before and failed. You know you have to get rid of the excess weight if you want to be healthy, so you have no choice but to try again. This time, with the help of the following tips, you have much better chances of getting it right.

The first thing you should do is fix in your mind what you want to accomplish. Think of your weight loss program as a long journey which you need to take by stages until you reach your weight loss goal, which is your final destination. Suppose you need to lose 50 pounds; just thinking of that number could be daunting. What you need to do is break up that number into smaller goals, each goal a stage of your journey. And as you achieve each smaller goal, the psychological satisfaction will propel you towards your next goal and on towards your destination.

Be Realistic With Your Goals

Your smaller goals should be challenging enough to keep your interest, but not too challenging as to be unrealistic. Getting started isn’t always easy but eventually you’ll get the hang of things and the road will be a lot smoother.

With losing weight as your main goal, you will need to make other goals in order to achieve it. You will need to make a goal to exercise. Not everybody has time to exercise, whether they’re overweight or not. If you make it a goal, then you will find ways to squeeze exercise into your schedule. You can probably manage to take a walk every day for at least 10 minutes.

Increase Your Goals When You Have Achieved Them

Ease yourself into this routine by starting small and gradually increasing the length of time. If you started with 10 minutes, you can reset that goal every week by 5 minutes. Before long, you’ll be doing a lot more walking and without having to catch your breath every few minutes.

Having a support group to help you with your fitness goals will help you stay on track. You may also opt to hire a personal trainer who can help you keep motivated, understands your weaknesses and your strengths, and gives you professional advice when you need it.

Set Goals and Lose the Weight

You did not accumulate all your extra weight overnight. Losing it in a healthy, natural way cannot be done overnight, either. You can do it only by setting goals and focusing on them. At the same time, you are adopting a new lifestyle that will ensure you good health in the years ahead.

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A Strategic Way To Lose Weight

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Strategic Way

Set A Specific Goal You Hope To Achieve By The End Of Your Weight Loss Period

In order to lose weight effectively, one needs to set a specific goal of what they hope to achieve by the end of their weight loss period/program. This goal is usually the “ideal weight” one hopes to attain. The trick is in knowing the correct “ideal weight” because granted; you could be working towards a wrong “ideal weight.”

Being overweight and dieting for a long time has the psychological effect of distorting the concept of the “ideal weight” from what it is supposed to be. What you should aim for is attaining a “set point”, the weight at which the body feels most comfortable. If you have been overweight for long and have suddenly lost weight, the body may respond by lowering its rate of metabolism because it interprets it as starvation. This can be very discouraging for most people and as a result, they end up regaining all or part of the weight they had shed.

Set A Realistic Goal

Aiming for an “ideal weight” is misleading and hardly works. It can take you years before you notice any change in you. Instead, doctors advocate for the setting of short term attainable goals. The average time it takes to shed off weight steadily is 12 weeks. Aim to lose weight within this period of time. Alternatively, you can go for a short period of weight loss followed by one of weight maintenance. Each of these sessions can last between 8 and 12 weeks.

Let the amount of weight you aim to lose in this period be reasonable. On average, 1-2 pounds can be realistically lost in a week. Aiming to shed 30 pounds in 3 months is unrealistic and unattainable. Follow your diet plan until you achieve this weight, then take a break and go on a maintenance program before switching back to dieting.

Don’t Starve Your Body

Why is this important? It gives your body a break from deprivation-eating. This enables the body to adjust to a new “set point” and get into maintenance mode. Giving the body a breather from “starvation” helps in overcoming its resistance towards losing weight.

Doing weight maintenance in stages removes the negative psychological blockage that you will fail, just like before. You will then be able to keep a new weight. Research shows that more than half of the dieters who lose significant weight during the weight loss program do not maintain the new weight once they go off their diet. Overcome this cycle by practicing the outlined system of alternating weight loss and weight maintenance.

Stay Focused and Don’t Give Up

This system works well with any long term weight loss program, regardless of the focus and aim. It will work better and in an easier way too if you use diet plans that have solid phases. In these diet plans, the weight loss and maintenance phases are clearly outlined. All you have to do is follow through. The Atkins diet and the South Beach diet are examples of such diet plans. It shouldn’t matter if you are not using such definitive diet plans. You can set your own weight loss and maintenance phases. This will teach your body and yourself how to maintain a healthy weight.

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Good Fats vs. Bad Fats

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bad_fat

Too Much Body Fat Is Unhealthy

It is generally known that too much body fat is not healthy and can increase one’s risk to Type 2 diabetes, hypertension and other cardiovascular diseases. What is sometimes overlooked is that the fat stored in the body is essential to one’s overall health. For one thing, it is your fat stores that the body will resort to for its energy needs when it is deprived of food.

There is a reason why fats, and not carbohydrates, are the primary form of stored energy in the body. Glycogen, the energy which comes from carbohydrates, cannot be stored by the body in great amounts because it holds plenty of water and is too bulky. Fat cells, however, can be compressed and occupy less space because they hold no water. Also, they hold more energy than glycogen.

Some Fats Also Have The Ability To Tell You To Stop Eating

Fatty acids in certain foods are very useful to the body. One gram of oil can give twice as many calories compared with one gram of carbohydrates. Persons employed in jobs requiring strenuous physical exertion and those living in cold climates need to get plenty of fatty acids from their diet to maintain their body heat.

Some fats also have the ability to tell your body when to stop eating. These fats slow down the rate of digestion and send a signal to the satiety center in the brain. This explains why fatty foods make you feel fuller than other kinds of food.

Your Organs Are Protected By Your Fat

Fat also protects the organs inside your body from external trauma. Your vital organs are literally enveloped by cushions of fat that act as shock absorbers. The fat layer located underneath the skin shields the body from extremes of external temperature. Fatty acids also help the body by dissolving and extracting vital nutrients from the food that you eat.

So, far from being an out-and-out villain, fat is also essential to our diet. An abnormal fear of eating too much fat and putting on weight is usually associated with anorexia as well as other eating disorders. If you do have some extra weight, as long as it’s not too much, it is actually better for your health.

Healthy Fats Boast Your Body’s Metabolic Rate

Include foods with healthy fats in your diet. These fats boost your body’s metabolic rate and help it burn fat. They’re found in salmon, dairy products like real butter and eggs, olive oil, coconut oil, avocado, and nuts. The bad fat, which gets stored in the body if it is not burned, is found in canola oil, margarine, and hydrogenated oil. Hydrogenated oil increases the levels of bad cholesterol and lowers the levels of good cholesterol, leading to obesity, Type 2 diabetes, and coronary disease.

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Two Secrets to Successful Weight Loss

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It’s Simple Eat A Healthy Diet and Exercise

The fastest way out of excess weight is by engaging in some special customized exercises and ensuring you eat a special diet. Further, you have to have a very strong discipline and strong will to succeed. Only through these guidelines will you be able to find your way into a slimmer, healthier you.

How to lose weight

Customized Exercises

There is so much controversy going on today regarding exercise. On a personal level however, do you have all that an effective workout plan should consist of, do you love exercising? If you are anything like many people today, you definitely hate working out. The biggest obstacle to conquer is to love to exercise, but with determination and a strong will to succeed, you can attain your goals.

Effective Workout Plan

An effective weight loss workout plan combined cardio and weight lifting where the latter helps tone up the body muscles. If you weight lift in such a way that you target particular areas of your body, you will be amazed at the results. It becomes very easy to get great looks together with healthy muscles. Cardio workouts on the other hand have a very effective role in the body, especially when weight loss is the main target.

For one, cardio helps control the body metabolism, a mechanism that facilitates easy burning of excess fat. Further, it stirs off a series of bodily reactions that trigger the body to get into a natural weight loss mode. Excretion of waste, better blood circulation, and effective burning of calories are just few of the many benefits associated with cardiovascular workouts.

Customized Diet

How do you expect to lose weight if you eat the same kinds of foods that made you gain weight in the first place? Even with the most effective customized workout plan in place, all your efforts will be futile until the time you get a customized diet. You have to start by conducting a thorough examination on your current eating habits, how much good and healthy foods do you consume? How often do you cheat on your diet? Once you get a rough idea of where you stand, you will be in an advantaged position to make new healthy choices that will help you shed off excess weight fast!

With that said, it is important to know that finding the fastest way to shed off excess weight can be a very daunting and challenging task. However, weight gain and weight loss revolves around poor eating habits and lack of exercise. Therefore, by controlling what you eat and ensuring that an effective exercise routine is in place, you will be setting yourself up for successful and permanent weight loss.

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How To Add Exercise Into A Weight Loss Program

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exercise for flat stomach and abs

Exercise Will Help Lose The Weight You Want to Lose

There is enough evidence to believe that adding exercise into a weight loss program will not only help a dieter lose the much wanted weight, it will help them keep it off effectively compared to those dieters who only concentrate on cutting down their caloric intake. Among other things, exercise enhances your body’s metabolism, it builds muscle, and it burns unwanted calories.  Therefore, the best way to lose weight is to add exercise in your weight loss plan and here is how you can do it.

Make Exercise Accessible and Easy

First and foremost, the reason why you haven’t started exercising, despite the many positive attributes of exercising to lose weight that you have come across, is probably because you have made exercising a very hard task. You should therefore make it easy and accessible to be able to do it every day. For example, you should try taking a walk from work or during your lunch break, instead of using the car. To make exercising accessible, why not carry with you your gym bag at work such that you won’t have any excuse not to go exercise.

Important to note is that exercising to lose weight isn’t about adding an exercise in the course of the day or signing up for a gym membership. It is about how much movement you do in a day. A very great way therefore to lose excess weight is to simply add extra movement on your day to day activities. This could mean taking the stairs in place of the elevator, parking the car a block or two from the store and walking the remaining distance, walking to the train station instead of taking that cab, etc.

Be Realistic With Your Goals

Only set realistic and achievable goals. The fact that you are out of shape and want to lose weight is most probably because you have led a very sedentary lifestyle. A goal of taking a marathon for weight loss might therefore not be your best bet but regular movement and work outs are. Just set goals in levels that will excite you about exercising, and that will make you want to achieve more as time goes by.

A Personal Trainer Will Help You Achieve Your Goal

If your finances allow, you can try seek the services of a professional personal trainer for advice. A personal trainer will be able to customize an exercise program as per your current fitness level, thus making your exercise more effective. Due to their level of expertise, they will be able to tell you where you might be going wrong and how to do it right in order to achieve the desired weight loss goals.

Last but not least, you need to add cardio training as well as strength training in order to lose weight effectively and keep the weight off permanently. Pundits agree that these are the two most critical tools to a successful weight loss.

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Weight Loss For Newbies

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Weight Loss For Newbies

Hunger Is A Very Dominant Sensation

Feeling hungry is just human nature. We eat, then later we become hungry again. Hunger is a very dominant sensation, but a necessary one for our survival. Lots of people centuries ago suffered through famines and droughts, and had very little food. But today, we’re overrun with fast food places and an abundance of available foods, and many of them are fattening.

40 Your Hormones Change

Around 40 is when the hormone changes begin to take place. And along with this can come some veracious appetites and serious hunger. There are two systems within your brain that create the feeling of hunger, and play a part in your losing weight. Once your level of energy from burning calories drops below a certain amount, then your body will let you know it by the feeling of hunger. This means it’s time to replenish the energy and fuel supply.

Many people experience a feeling of happiness when they eat. This may cause some to overeat, because they like that feeling and want to experience it more. Once you reach the age of 40, your body burns less calories. So at this age you need to just eat enough to feel satisfied, and then stop and not gorge yourself.

Watch What You Eat

Even if it makes you feel happy, you should still watch what you eat. If you eat while you sit around and watch TV, it’s easy to keep on eating even though you’re not really hungry any more. You’re just eating out of impulse. This can really block you from experiencing any permanent weight loss.

Most anyone who has ever tried dieting knows that it’s not that easy. But the thing I want to point out in this article is that with the internet today, you can find plenty of online tools for dieting that can be very effective, and you can learn to lose weight, and also keep that weight off once it’s lost.

Some Of Us Burn Calories Faster Than Others

Everybody has a different metabolism. Some of us burn calories faster than others. So you need to design a diet that suits your specific bodily needs. We all need to reach a point in our diet and exercise where we’re burning more calories than we’re taking in. And we need to make this diet change, and this exercise regimen, our new lifestyle. Change the old habits, and implement the new. This way when you lose the weight, you will keep it off. But if you revert back to the old ways, the weight will come back as well. It takes a lifestyle change to lose weight and then keep the weight off.

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