Category Archives: Weight Loss

How to Lose Weight fast with a Low Carb Diet

How to Lose Weight fast with a Low Carb Diet

Gary Taubes,has explained the science behind the low carb diet trends. Other writers, scientists, and physicians have equally validated the hazards associated with too much carbohydrate. The consumption of these carbohydrates has soared over the years resulting in obesity, diabetes, and even malnutrition. Trials have been conducted by scientists on carbohydrate restriction in order to lose weight and reduce heart diseases and diabetes, and good to know that the outcome was positive.

However, losing weight with low carb diet is not the only way to lose weight as we all know but this way has proven to be effective with most people hence I will show how to lose weight fast with a low carb diet. Dr. Deborah MD places a high value on food quality, nutrient density, and the origin. These define good and healthy foods which are ideal for weight loss and good everyone.

Fats and Proteins

Eat the following; remember to stop eating when you are full and only eat when you are hungry.

Protein

Meat-There is different kinds of meat, such as pork, ham, bacon, lamb, beef and other exotics ones only available to families whose member(s) is a hunter. Always avoid processed meats if you can but if not, look at the label and make sure that the carb count is 1 gram per serving. Savor the fat on the meat too because it helps in digestion and affects the physiological health in a good way.
Poultry– Eat and enjoy turkey, duck, chicken, and other fowl.
Fish– Eat Monterey Bay Aquarium recommended seafood and wild caught salmon.
Eggs– from pasture-raised hens are great. Consume whole eggs.

Fats and Oil

It is an ordinary knowledge that fat and oil is good to be included in our meals because this nourishes the body.
Rich fats -such as organic butter and organic lards are great ways to consume rich fats your oils should be organic and avoid hydrogenated oils and margarine.
Salad-Prepare or dress your salad with olive oil and vinegar or lemon juice.
Cassie Bjork, RD, LD Says:

Eat Enough Healthy Fat

When you are doing low carb replace the carbohydrates with healthy fat. Healthy fat is good for keeping you full and providing the body the necessary energy while you are doing your low carb. He argued that people fail to achieve results or weight loss with low carb diet because when they attempt avoiding carbs and fats at the same time it will eventually result in disaster.

Eat When Hungry

Naturally, most diets deprive the body of energy, but when engaging in low carb lifestyle your aim is to achieve energy and at the same time lose weight right? So, there is the need to fuel the body in order for it to provide energy. And food does that, it increases your metabolism, but when you are hungry it is a sign that your metabolism is slowing down in an attempt to conserve energy pending when you feed it again. I see some people starve their selves in an effort to lose weight but this only works against you because they will be tired, and likely have difficulty concentrating on losing weight.

Go For Whole Foods

You know I mentioned earlier about taking a processed meat as an option as long as the carb count is 1 gram per serving on the label. But that doesn’t still replace the idea of whole foods. The less you eat packaged and processed foods the better chance you stand to lose weight and build that body the way you would want it to be. Just as I narrated above, consume quality protein from meat, eggs, and fish. Healthy fat from nuts, seeds, organic butter, and avocados with healthy carbs from vegetables and fruits that regulate your sugar level can really help you to shed some pounds.

Be determined to continuously lose weight

Not determined to lose weight can hamper your effort towards trying to lose weight with low carb. Therefore, there is the need to put in subconscious mind what you are really doing. Remember, the subconscious mind is the brain while the brain tells you if a certain food is healthy or not, and it is the brain that equally gives you the signal that you are hungry. If you can have the subconscious entirely under control then, tendencies are you will succeed with your goal of losing weight with the carb. Click here for more help.

Exercise

In as much as you prefer to use low carb diet system to lose weight, you cannot rule out exercise in order to achieve the desired healthy weight, As a matter of fact, exercise will increase the chances of losing weight quickly most especially when you engage in cardio and HIIT (High-Intensity Interval Training).

Drinks

Don’t take processed drinks instead take plenty of water so that your body will always be hydrated and metabolism will be improved. Do you drink alcohol? It is time to give that up, taking beer will only sabotage your effort in losing weight.

Conclusion

How to lose weight fast with a low carb diet is simply a way of life, in other words, a lifestyle. When you observe all that is stated above (visit the links for more details) you would be able to tackle weight issue head on. All that have been written here is based on an in-depth research, if applied will yield a result.

Do not hesitate to drop your comment, question, or contribute in the comment box below.

how to lose weight fast for men

How to Lose Weight Fast for Men

I decided to write an article on how to lose weight fast for men because I noticed that most of the weight loss books, magazines and even DVDs, are mainly for women. You will be forgiven if you remember a woman when weight loss is mentioned, because that’s what it is like. May be is because women are more conscious of their health and how they look. In as much as this assertion could be true, men are also conscious of their health and how they look too, therefore, it is high time someone started looking out for them. If you are a woman reading this, no offence, I am just watching my fellow man’s back that’s all, lol.

I must also admit there are bunch of articles on how to build up muscles (including this site), mostly meant for professional athletes, but hardly are there any ones meant for the regular guy, who just want to be in shape and build that body, you know, look good, without having to struggle with a protruded stomach, excess fat and all that. It is kind of cool to be physically fit and be in shape for it is necessary, and that is one of the objectives of this site, how to build that body.

And losing weight as a regular guy won’t be the same approach as a person that wants to jerk up and build muscles, but this post will reveal to you ways you can lose fat and build some muscles that would make you healthy and hot!

That being said, it will be fun to outline tips on how men can exclusively lose weight. So I did my research and came with some.

High Intensity Interval Training

High intensity interval training also known as HIIT, you may have heard of it, but it’s a very effective way of losing weight fast. However, some men may not be able to do it as it is a kind of a marathon exercise where you rest so little in between exercises. And most often the exercises involved are kind of intense and quick that keep your heart rate up and burn more fat in less time. Yes, that’s what I am talking about.

HIIT is so effective that it does not only burn fat during workouts, but even after training, it keeps eliminating fat.

Types of HIIT

These are some of HIIT exercises you may consider doing; jumping jacks, pushups, how to lose weight fast for menmedicine ball squat, pull ups, and many more. These are but very few exercises you could do, you can check out this article for more details on how to apply the HIIT to lose weight. If you have a treadmill or you can go to the gym, try to do the treadmill sprint, it has been proven to be great in losing weight.

Any time you are doing any of these exercises, make sure you do them as fast as you can with little break, because that’s what makes it an HIIT. Don’t worry, you can start off small but as you progress and improve, you can now increase your sets and reps for more effective and fast results.

For instance, you can do 3 or 5 reps and 2 or 3 sets (depending on how much you can handle) with a minute or so break, for each of the exercises mentioned above. When you are repeating the reps, you can increase it as your strength would permit you and faster.

Strength Training

We all know that the objective here is not to lift weights and build monstrous muscles, but you need to do strength training too because HIIT cardio kind of targets the metabolism that enables the body to break sweat and increase the heart rate level which will ultimately help to burn fat fast. So also strength training will help you build lean muscle, because the more lean muscles you have the more you will burn fat. Therefore, do the combination of cardio and strength training just as were mentioned above. Pull ups, pushups and may be engaging in some sort of dumbbell exercises will be just fine.

Take Plenty of Water

Mate, if you really want to lose that fat then you have to steer clear of all the junk drinkshow to lose weight fast for men that you take, such as Coca Cola, Mountain Dew, Pepsi, and beer. All these do not add an ounce of health to your body but a burden. You lose weight faster if you watch what goes inside of you, including unhealthy foods.

<<<Please do check out this link for more details on healthy foods.>>>

Water is life. Water is healthy because it helps to detoxify your body and also increase the body metabolism too. If you have not formed the habit of drinking plenty of water in a day, please start doing so and you will be glad you did.

Document Your Progress

You can track your weight loss progress by taking pictures of yourself periodically, let’s say weekly or monthly. This can really motivate you to keep doing what you are doing knowing it is not a waste of time after all.

Get Someone with the Same Goal as You

Getting a weight loss partner will go a long way in helping you to achieve your goal. You see, knowing what type of exercises to do and how to do them is not just enough because, knowledge is one thing and putting what you know to action is a different ball game.
Therefore, doing all you can to keep yourself motivated is highly necessary, and that is why it is recommended to get a weight loss partner so that both of you can help each other stay focused.

Conclusion

Stop postponing; procrastinating, or feeling sorry for yourself and get to work by taking how to lose weight fast for menaction, there are a lot of resources on the internet in terms of types of exercises, foods and equipment to use. And if you would go an extra mile by getting a cardio machine if you don’t already have one that would be great.

Depending on the type of cardio equipment you are comfortable with it all depends on you because they are pretty effective when used correctly. There are Treadmills, Elliptical Trainers, Exercise Bikes, Rowers and Stair climbers.

Just make your choice now if you haven’t gotten one, and if you’ve got no money for any of these you can go to your local gym.

I hope I have been able to help. If you have any question, comment or contribution please drops it in the comment box below.

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Healthy Foods for Weight Loss-Super Foods

I have in the past written an article titled ‘’Healthy Foods lose Weight’’, which I like to expand on this article of Healthy Foods for weight loss. They are almost the same in meaning but have different perspectives. So, let’s just say that ‘’Healthy Foods for Weight Loss’’ is the sequel to ‘’Healthy Foods Lose Weight’’ article.

There is no doubt that healthy foods are beneficial for weight loss, if anyone sticks to healthy foods there will be no issue of unnecessary weight gain. And these healthy foods are referred to by different names. Some call them the super foods, and some call them the nutritional powerhouse foods. Whichever name you decide to call them, they are indeed the anchor to our lives.

Did you know that these so called super and nutritional powerhouse foods are not only responsible for weight loss? Did you know they can improve your overall well being such as building of healthy bones, improve eyesight, and even keep your alertness at top notch? Even as new proof has suggested that they can help you lose those extra pounds and stay slim.

Now, let’s quickly look into some of the ‘’super foods’’.

Black Beans

Just earlier on, I saw where Google put up some keywords that are being searched byHealthy Foods for Weight Loss people on the internet, and one of them is ‘’are black beans good for you?’’. I intend to do an article based on black beans alone, because is one fine food one should consider taking.

Just a cup of black beans contains about 15 grams of pure protein that does not have any of the saturated fats that are found in some protein sources, like red meat. So, including black beans in your dietary regimen will go a long way to help you lose weight.

Oats

This food is very rich in fiber so that when you consume it you will feel full throughout theHealthy Foods for Weight Loss entire day. A half a cup of it contains 4.5 grams of the health carbs that increase the metabolism of the body that also burns fat.

Avocados

Yes, avocados keep on popping up in most of my posts that are weight loss related. This isHealthy Foods for Weight Loss so because; the list of healthy foods won’t be complete without it. Some would even argue that avocados contain some percentage of fat, but they are healthy fats.

There is a substance in avocados called oleic acid, a compound that is present in avocados’ healthy monounsaturated fats (MUFAs), which may cause your system to actually quench hunger. Consuming about a quarter or a half of an avocado can actually melt that belly fat away. It does contain fiber and protein too.

Salmon

Salmon is yet another health food (lean protein), you consume and make you feel full Healthy Foods for Weight Losswithout adding fat to your body. Most people don’t even know if they get enough of this essential nutrient. Therefore, it will be advisable if you would up your intake with salmon. It is full of MUFAs to boost your metabolism and leaner choice than the red meat.

In a study in 2001, people that consume MUFA-rich foods lost an average of 9 pounds while people on low-fat counterpart gained on average of 6 pounds.

Blueberries

The blueberries are believed to have anti-aging effects, even though they seem to be tiny. Healthy Foods for Weight LossA one cup serving can make you to gain 80 calories but helps you to feel full with 4 grams of fiber.

Broccoli

Either cooked or raw, this cruciferous vegetable is believed to have cancer-preventingHealthy Foods for Weight Loss effects. A serving can make you gain less than 30 calories, but with lots of fiber too, it can prevent weight issues as well.

Brown Rice

The brown rice is considered to be healthier than the white rice, because it packed withHealthy Foods for Weight Loss fiber than white rice. A half-cup of it contains 1.7 grams of the healthy carb that increases the body’s metabolism which burns fat.

A study also revealed that women that ate high-energy-density foods (white rice is one of them) gained three times as much weight over 6 years than women that ate low-energy-density foods (which brown rice is of them).

Pears

Did you know that one pear has the 15 percent daily recommended amount of fiber? Healthy Foods for Weight LossAnother study showed that women that consumed 3 pears everyday had fewer calories and lost more weight that those that did not.

Grape Fruit

Grapefruit is great at helping to lose weight. Even if you don’t change your diet, eating halfHealthy Foods for Weight Loss a grape fruit before every meal could help you lose up to a pound in a week. And because it is 90 percent water, it can fill you up so that you eat less and it is a very good source of protein too.

Conclusion

These are some very good wholesome foods for weight loss which if you include in your dietary regimen you will see results in time.

However, healthy foods alone may not actually give you the result you want; therefore I would recommend that you find exercises you like to engage in. Exercises are yet other ways to lose pounds of fat. So, deal with the weight problem by a holistic approach of eating healthy foods and exercising as well.

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Exercises to Do At Home-Lose Weight At Home

These exercises I am about to introduce to you are not only done at home, but anywhereexercises to do at home you may find yourself. Which is to say, they are ‘’handy’’ exercises you could use when you have lost touch with your gym or equipment. Exercises to do at home are very effective of exercises that would leave your body ripped.

The combination of cardio and strength exercises will definitely make you break sweat and got that endorphins going.

Warrior 3

Kristin McGee’s Yoga move would test your balance, strengthens your core and your legs. This is simply done by standing with your feet together, and then lift up the left leg with a pointed toe, letting your body weight to rest on the standing right leg. Keep on and gradually lift your left leg back-ward until your head, torso and left leg is in horizontal pattern, with your arms stretched sideways.

Ensure that your standing right leg does not lock and center your weight on the middle of the foot. Also make sure that your raised left leg, thigh, back and head are straight in horizontal line. Stay in that position for 5 breaths and then slowly return to standing. Switch legs and repeat the same thing.

Bridge opposite Arm-Leg Reach

This exercise targets and activates the abdominal muscles. This is done by lying face up with your left knee bent and foot flat on the floor and the right leg raised toward the ceiling. Raise your left arm up toward the ceiling and keep the other right arm down by your side. Now, move your raised leg to the right and while your raised arm to the left. With concentration on your abs, bring back your raised leg and arm to the center. Do this for like 10 to 12 reps, then switch leg and arm and repeat.

Low-Belly Leg Reach

The low-belly leg reach is good for the corset muscles and targets your six-pack. In case you don’t know, the corset muscles lie beneath the oblique and serves as the body’s natural weight lifting belt. You can only imaging the important role these muscles play in our physical life.

How to do this exercise is by lying face up with knees bent to 90 degrees, with your hands behind your head, and abs contracted. Crunch up by lifting your shoulder; inhale and hold your breath for 3-5 seconds. Then exhale and stretch your legs to 45 degrees; hold for 3-5 seconds while squeezing your lower belly. Do this for like 10-15 reps, 2 sets.

Straight-Line Side Lifts

This exercise targets areas that seem to be hard to reach, like the outer thighs. It also has a positive effect on belly fat.

This is done by lying sideways, on your left, with your whole body straight and your other leg stacked on the other. Rest your head on your left arm that is stretched out above your head. Inhale and lift both legs off the floor, then slowly lower the legs back toward the floor (about 1’’ off the floor) as you exhale. 10-12 reps should be done, then switch sides and repeat the same to complete 1 set. Do 3 sets.

Swan Dive

Swan dive basically strengthens your back and keeps your posture the way it should be. This is one of Kristin McGee’s yoga workouts.

The swan dive is done by lying face down with your arms stretched above your head. Raise your legs and torso about 6’’ up from the floor until the only part of your body that is touching the floor is your thighs and lower abs. Then circle your arms out to each side of your body behind you. At this posture start juggling your body back and forth. Do this about 6 to 8 reps.

Conclusion

I have added videos to help put more light to the ways these exercises should be done. With the videos anyone can understand the moves to these exercises even if the texts do not quite explain how to do them correctly. Therefore, the purpose of this article has been achieved; and also watch out for more ‘’exercises to do at home’’ in my next post.

If you have any question, contribution or comment, please feel free to drop it at the comment box below. And if you find this post useful, like and share so that others will have the opportunity of getting the information.

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Weight Loss Tips…My Honest Tips No Gimmicks

I have in the past written posts on how to lose weight or how to lose belly fat fast and all that, but this is a different and unique post after so much research work. In this weight loss tips article, I will be revealing other ways one can lose weight naturally. Weight gain or obesity is one problem that most people have without knowing what to do about it.

There are people that advocate dieting to lose weight, but in as much that works to an extent, some people especially women complain how long it takes to start seeing positive result with that method. So, I decided to see if there is other way one can actually lose weight faster than dieting. Nevertheless, losing weight through dieting could be slow but steady, and that could really make someone to make it a way of life, which is good for a long term weight loss.

Weight loss is not something you achieve and revert back to your old ways of life that actually caused the weight gain in the first place. Truth be told, you must keep to a healthy life style in order to live a life that is free from weight gain. The earlier you start accepting the fact and reality the better off you are to losing weight and staying that way.

Like I said earlier, there are other ways to really quicken your goal of achieving weight loss.

Watch Your Fluid by Taking Green Tea

A recent study had actually proven that green tea can help in burning or melting that fat weight loss tipsaway from the body. Researchers compared the metabolic effect of green tea with that of a placebo, and they discovered that green tea drinkers burned 70 additional calories within 24 hours. And the 70 calories burned a day was equal to a total of 7.3 pounds of fat accumulated in a year, you can believe that, it’ science. They (researchers) believe that it is because of the metabolism-enhancing antioxidants substance present in green tea called catechins that is responsible for that kind of outstanding effect.

Stop Intake of Calories in a Glass

Scientists have discovered that the body does not register liquid calories in the same wayweight loss tips it does solid calories. For example, drinking a grande caffe mocha, will not make you feel ‘’filled up’’ the way eating a bowl of pasta would. Now, you would be a lot hungry and willing to take another cup of starbucks instead of taking a plate of linguine, even though the calorie content in those liquid are higher than what is in a plate of linquine.

Therefore, monitor the intake of that juice, wine, soda, or coffee that you take. If you take any of those during the day you would have taking about 800 extra calories by dusk or night time, and funny enough chances are you would still be hungry. And unfortunately, alcohol suppresses the metabolism of fat, which will make it difficult to burn those calories.

Start Exercising

Get a set of dumbbells and find weight that is suitable for you to start lifting. At least, weight loss tipsgetting a weight is a onetime expenditure that would not require you doing it again. Strength training helps to build lean muscle tissue which actually burns more calories at work or at rest 24 hours a day and seven days a week. The more you engage in strength training the more lean muscles you will develop, and your body will be burning more calories round the clock.

You can simply do your strength training by doing some push-ups, lounges, squats, and using some dumbbells for biceps curls or triceps pulls right at your apartment or even at the office. Do this and you will see how your body will be sculptured and chiseled, the way you would have desired it to be.

Avoid Too Much Salt

Research has proven that sodium contributes to water retention, thereby making a person to appear ballooned. If you eat too much salt, then it is high time you stopped taking too much of it. 2,400 milligrams or one teaspoon of sodium was the suggested amount or value to be taken daily, but most people take twice that amount which unknowingly to them is unhealthy. I repeat, you reduce your intake not to stop altogether.
You also need to watch the can foods that you take because some of them such as V8 juice contain 800 mg of sodium. Pretzels and chips snacks are salty foods.

Spice it up

According to Angelo Tremblay, Ph.D., director of the division of kinesiology at the Laval University, in Canada, discovered that eating pepper can boost a person’s basal metabolism, i.e the total calories the body burns during rest. The reason is that, Capsaicin a compound found in jalapeno and cayenne peppers could increase the body release of stress hormones such as adrenaline, which can speed up the metabolism and the ability to burn calories.

Eating of hot pepper can reduce appetite according to Tremblay, helping to take care of your cravings. So, spice it up with hot peppers, eat low-calorie chili or salsa and witness the weight come off faster.

Get Enough Sleep

I have earlier on posted in one of my many articles on how sleep deprivation could make you gain weight. Funny, some people would think otherwise instead. Apart from the fact that you could be tempted to eat while you are awake at night, it also reduces the metabolic process of the body as well. Women that get less than 4 hours of sleep a day tend to have slower metabolism that those that get up to 8 hours of sleep, according to researchers in Chicago University.

Stroll Out

This is yet another healthy habit that could really do some good to you. Some people practical live in automobiles, because they would go to the office in car, to the grocery store with a car, to their homes in a car, virtually everywhere they go is in a car. Having less time to walk and exercise the body. How about trekking to that grocery store or just have a stroll around the neighborhood, this habit could really shed some pounds off.

Empty Your Meal

Do not employ the technique of skipping meals because that would not help in reducing weight instead it will cause more harm. Why? If the body gets less food, it will sense that food is in short supply and thereby it will automatically reduce the metabolism of the body, and it will remain so even when you have started consuming the regular food as you should.

This means the body will be slower to use your body calories as fuel, thereby creating a backlog of unwanted pounds.

Inculcate the Habit of Exercising Everyday

You are probably on a diet and exercising already, but if you are not, it will be in your in your best interest to form the habit of exercising every day. Remember, weight loss is more of a habit than a treatment. Engage in 20 minutes exercise everyday such as using the stair case instead of using the elevator, walk to the train, bus station. Taking a dog out, gardening, housecleaning or mowing the garden can expend some calories off you.

Hydrate Your Body

You may have heard it before, that water Is good for weight loss. Taking about 64 ounces of water daily is one of the easiest ways to speed up losing weight. This increases the metabolism of the body which burns the fat. If you drink less water the body metabolism will be slowed and it will be difficult for the body to burn calories. Taking at least eight glasses of water a day will keep your system running and not only that, it also detoxifies the body too.

Conclusion

There are many weight loss hypes out there in the market place that claim to have the ability to take off 10 pounds in 10 days. Being desperate could make us to try anything that is sold to us, but we both know that these claims hardly work. As a matter of fact, some could even result to having complications that is life threatening.

Just be realistic and know that weight loss is all about healthy habit, and healthy habit alone can sustain any weight loss you might have achieved at the long term. Stop going for those short cuts that claims to make you lose weight over night. So, I would say, do all these and make it a way of life, and you happy you did.

If you found this article helpful, please share and like and drop any comment, question or contribution that you may have at the comment box below.

Stay Healthy.