10 Fat Loss Truths No One is Telling You About

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8 Key Foods That Boost Focus And Concentration

Focus and concentration are vital in just about everyone’s lives in one way or another. Many people find it hard to focus or concentrate for long periods of time, or sometimes to even get started. The elusive secret to endless focus and concentration is a myth, but there are certain ways you can increase your focus and concentration levels.

Techniques such as yoga and meditation have been shown to help focus the mind and come highly recommended. In addition, there are certain foods that can help increase focus and concentration levels, and these are outlined below.

Salmon and other types of fish such as trout, mackerel etc.

These types of fish contain omega-3, which has been continually shown to improve brain function and therefore concentration. By affecting our cognitive processes, we can think clearer and therefore increase our focus. These foods also have anti-inflammatory properties, which helps to protect the brain cells and keep them functioning properly.

Berries and Tomatoes

Berries and tomatoes are high in antioxidants, specifically, vitamins A, C and E. These foods help to maintain sufficient blood flow to the brain, which is essential to keep the brain working, as it should; without an adequate blood flow, the brain will struggle to focus. Moreover, these foods also contain anti-inflammatory properties, so also help to protect the brain cells.

Nuts

Nuts are high in vitamin B6, which has been scientifically shown to be beneficial to our cognitive processes. Specifically, vitamin B6 directly affects our memory and concentration levels, so increasing our level of B6 intake can affect our focus and concentration levels.

Research has also suggested that apart from improving our focus and concentration, vitamin B6 may have an important role in protecting us from diseases such as Alzheimer’s and Dementia.

Dark chocolate

Good quality dark chocolate has many important health benefits in addition to improving focus and concentration. Research has shown that dark chocolate can increase serotonin and endorphin levels, both of which can help our brain to function better.

Moreover, dark chocolate also contains anti-oxidants and a number of important vitamins and minerals such as potassium. However, too much chocolate can rapidly increase the calories consumed, which ultimately may reduce the positive effects it can have.

Water

Such a simple idea, but water is incredibly effective. A huge percentage of our bodies are made up of water so it is perhaps no wonder that we can struggle to function if we do not consume an adequate amount of water.

Dehydration can occur relatively quickly and one of the first parts to be affected is the brain. Without adequate water, it can be hard to think clearly and mental fatigue can quickly set in.

Green Tea

When you feel like you need a caffeine hit, most people reach for the coffee. By the time, you add sugar and milk, the calories can soon add up and there may not be so much of a positive effect. As an alternative, opt for the green tea instead.

Not only is it better for your waistline, but it contains caffeine, which will help with your focus and concentration. In addition, green tea is rich in anti-oxidants, which helps to protect the brain cells.

Bananas

Bananas are a simple and easy snack to consume, even for those people on the go. Studies have shown that students who consume bananas before an exam performed much better than those who did not. Bananas contain high levels of potassium, an essential brain chemical.

Potassium helps to keep your brain and nerve cells in top working order. Combine this with other foods listed above and you should never be short of focus or concentration again.

Consider Your Diet

If you typically live on junk and processed food and find yourself struggling with focus and concentration, then consider eating these power foods and in general changing your diet to include more healthy whole food, it can really do wonders for your brain.

 

Two Steps To Healthy Weight Loss

When it comes to healthy weight loss there are actually just two things you should be doing, in this article i am going to give you those two steps or two things you should do everyday for healthy weight loss.

It really is possible to lose 20 pounds or more. You can do it.These are techniques I have actually used to drop 22 pounds in two months. Some of what you read may sound simple, or maybe even silly, but it really can help you to burn those calories at a fast rate. You can use either one of the following major steps to lose some weight, but if you want to lose it faster, easier and more efficiently, then put both of them to work for you.

Two Steps To Healthy Weight Loss

Step 1 – Exercise

Two Steps To Healthy Weight Loss

But who wants to exercise? If you have been sedentary, or don’t like to exercise, then you may have pinpointed the source of your current state of being overweight. Sorry, but you’re going to have to do something to start getting that fat-burning furnace stoked up. As one success guru says, “You have to do your own pushups”. You may not like it – at first. But there is an exercise out there that you will enjoy, it just may take some time to find it. Here are a few easy things you can try to start with:

– Lift weights

– Run up and down stairs

– Jumping jacks

– Run in place

– Walk more

– Keep moving

Do any of these things that you can, at every given moment. For example, you can simply ‘move more’ virtually anywhere. The word ‘exercise’ may have a negative connotation to you, but if you think of it as being more active, then it will lose that connotation.

You may have heard that building muscle burns calories, and this is true. But it isn’t as much as people think. Regardless, even with the lowest estimates, muscle burns three times as many calories as fatty tissue at a resting metabolic rate.

Step 2 – Food

Two Steps To Healthy Weight Loss

Eat healthier. That’s all I should have to say. Deep down you know if you need to eat better, if so, do it. However, it wouldn’t be much of a report if that was all it said.

Food is the fuel for your body, and yes it’s possible to super-charge your body’s engines by eating a variety of nutritious foods, and stack the deck in your favor for success.

Begin with breakfast. Many people are in the habit of skipping breakfast either because of a busy morning schedule, or they don’t feel quite awake enough for a nutritious meal. But by skipping breakfast you’re robbing your body of the fuel it needs to start the day, which starves you of the nutrients you require. Over the long term this can lower your metabolism and reduce muscle. When your body is out of fuel, instead of burning fat, it will turn to your muscles to get its energy.
Two simple suggestions for those who are in the habit of skipping breakfast, consider a high protein bar, or a healthy meal replacement shake.

Snacking every two hours is ideal. This is because you are keeping a steady stream of nutrients into your body. It alleviates the “crash & burn” effect that many of us encounter throughout the day.

A couple of examples of a mid morning snack might be a hard-boiled egg, almonds & carrot sticks, or half of a protein bar.

When it comes to lunch, be sure to include variety in your meal plans. Slimming down doesn’t mean you have to sacrifice variety. In fact, as you add more healthy foods to your nutrition plan, you are strengthening the fuel that you’re giving to your body. Salmon, turkey and chicken are great examples of meats you can have at lunch. And if you’re having a salad, go for the darker greens when possible (spinach, romaine, etc).

A mid-afternoon snack is critical whether you’re hungry or not. Consider a half serving of a meal shake, some almond butter on crackers, or fresh veggies.

For most people leaner cuts of meat are healthier. This includes fish and most poultry. If salad is part of dinner, consider topping it with nuts and seeds, which will add much more nutritional value to the meal.

Don’t forget the evening snack, too. But try to eat it two hours before bed so it has been fully digested before you fall asleep for the night. For maximum benefit, make it a healthy choice.

When you have to stray from your menu plan, choose the best food you can. The best time to compare calories in foods is when you are buying them at the grocery. You will then have better choices at home, where it really counts.

The best part of this plan is that you do not have to give up foods you enjoy. You can eat potato chips, ice cream, and sour cream – as long as you choose the items that have fewer calories.

Keep mindful of portions, and make it a habit to leave ‘just a little’ on your plate every time you eat. Over the years you may have made a habit of having a second helping at every meal. Again, you can keep having your second helping – the trick is to make sure the first and second helping are smaller than usual. Even a small reduction can have big results over time.

Using both of these steps to healthy weight loss together will give you the best results in a shorter time than either of them on their own. Still, it’s not always easy. So, if you find trying to lose weight gets difficult, focus on the rewards. Such as, better health, more energy, higher self-esteem, and knowing you are able to do something good for you and your body.

These are 2 steps to healthy weight loss, by the way if you want to learn about an extremely powerful, little known technique to help you stay motivated to losing the pounds you want to get rid of click here to download it.

10 Fat Loss Truths No One Is Telling You About!

Do you want to know fat loss truths ? Probably you tried to loss weight and never worked for you this is probably because there something those so called expert they are not telling you about weight loss.It this article i am going to reveal 10 fat loss truths that no one is telling you about.

Weight loss is not easy. Whatever you may have heard, rest assured that it is not easy. If losing weight was easy and came in a bottle, obesity would not have reached epidemic proportions.

10 Fat Loss Truths No One Is Telling You About!The concepts of weight loss are very simple. Everybody knows that you just need to eat less and exercise more. We all know the foods that are best avoided. We also know the wholesome foods that we’re supposed to eat.

 

We know all that but we don’t do it. The spirit is willing but the flesh is often weak. The sacrifices, the effort, the waiting for slow results… it all seems too much. Finally, the towel is thrown in and we accept our fate that we were born to be fat.

 

This is a very common scenario that millions of people experience.

Despite the fact that millions give up on their weight loss quest, it’s not all gloom and doom. There is a sliver of hope. If you digest the pointers in this article, you will be well-prepared for the weight loss journey that lies ahead.

The Hard Fat Loss Truths You MUST Know!

 

Truth #1

 

It’s NOT easy. Once you understand this truth, the rest of the journey will be more bearable. Many people quit because they do not see results fast enough. They work their butts off for two weeks and expect all their flab to miraculously vaporize.

 

When it doesn’t happen, they get depressed and feel like their efforts have been in vain.

 

It is difficult. Sticking to a diet and eating right when your body craves junk food is a torture. Training on days when you’re totally not in the mood for exercise, requires herculean will-power. It’s tough.

 

Yet, it’s par for the course.

 

The number one New Year resolution is to lose weight and get in shape. Most people feel excited and actually believe that this time they can do it. By January 20, more than 90% have given up on this resolution.

 

Why?

 

They quit because they thought it would be easy. Once the diet and training start becoming mundane and the initial excitement wanes, reality sets in. They realize it is no fun at all. So, they quit.

 

Tip: If you’re about to embark on a weight loss quest, tell yourself that it’s going to be tough as hell. Lose any unrealistic expectations that you may have. Always remember, it’s going to be hard… but you’re going to do it hard and succeed!

 


Truth #2

 

Losing weight takes time. Nowadays, we live in a world of instant updates, text messaging, Instagram, etc. Everything is fast and people expect no less.

 

Your body however, does not follow society’s pace of life. Your body follows its own internal schedule and can’t give two hoots about how desperate you are to see results fast.

 

It will take its time and burn off the fat. Forget what the magazines say about getting a beach body in 2 months. If you look like a beached whale, it’s going to take you much longer. It could even be 9 months before you reach the body you desire.

 

You have to be in this for the long haul.

 

The average person is able to lose about 1% of their bodyweight per week. This is a reasonable goal to aim for. If this 1% equates to about 2 pounds, then you can expect to lose 2 pounds a week.

 

If you’re 40 pounds overweight, you’re looking at a 20 week stretch. Are you ready for that?

 

Or were you expecting to be ripped in 3 weeks?

 

Tempering your expectations and actually getting an idea of how long it will take is imperative to succeeding in your weight loss journey. Most people give up too soon because they expect fast results.

 

If you know that it will take you about 5 months to get to your desired bodyweight, you will be less likely to short-change yourself and give up in week 3.

 

Sometimes it can be demoralising to see how long it takes. If you’ve calculated how long it will take and see that it may take you 7 months to reach your goal, you may think that it’s just too long.

 

Here’s a question you should ask yourself… “Why does it matter how long it takes?”

 

Earl Nightingale, once said, “Don’t let the fear of the time it will take to accomplish something stand in the way of your doing it. The time will pass anyway; we might just as well put that passing time to the best possible use.

 

These are wise words to remember.

 

Tip: Multiply your bodyweight by 0.01. That’s how much weight you can expect to lose a week. Some weeks you may lose more, some weeks less. On average, it will even out at 1%.

 

Then calculate how long it will take to reach your ideal body weight. Now that you know, tell yourself that you’ll be in this for the full stretch. Finish what you start and do something today that your future self will thank you for.


Truth #3

 

You can’t exercise away a bad diet.

 

Exercise is difficult. Eating is easy.

 

All that running, lifting, skipping, gasping and panting is tiring. It’s hard work. Most people assume that since it’s such hard work, the benefits will be immense. That means they can be lax with their diet.

 

The truth is that a 10 minute meal can undo an hour long workout. This is a fact that you must wrap your head around.

 

You may burn about 400 calories from a moderately intense 45 minute cardio session.

 

However, if you eat 2 slices of pizza, you would have consumed about 500 calories. You have actually consumed more calories than you burned and you did it in 10 minutes without any effort.

 

That essentially means that you have negated the efforts of an entire workout. So many people don’t realize this. They keep exercising and wonder why the fat is not coming off. Now you know why.

 

Tip: Always be aware of the calories you’re consuming. You do not have to obsess over it but you must know if you are at a daily caloric deficit. This is the cornerstone of successful weight loss.

 

Truth #4

 

Most people have no idea what they are doing. When they decide to lose weight, they either join a gym or just put on a pair of running shoes and go running.

 

The activities may vary but the practice of starting a weight loss journey without a plan is constant with the masses of people who decide to lose weight.

 

You absolutely must have a plan for your weight loss quest. You must know details about your daily caloric requirement. You must know what your caloric deficit should be.

 

You can find both out at http://www.freedieting.com/tools/calorie_calculator.htm

 

You’ll also need to have a training regimen that incorporates both cardio and resistance training. This will apply for both men and women.

 

Depending on your stamina and fitness level, you will need to know if you should be doing steady state cardio or engaging in high intensity interval training (HIIT).

 

This is a lot of info to know and it varies from individual to individual. That is why programs such as 3 Week Diet are so essential in tailoring a fitness and diet program that will be best suited to your specific needs.

 

Truth #5

 

You will make mistakes. This is inevitable.

 

Everybody who embarks on a weight loss journey will slip up on their diet or workouts. You might eat a slice of cake that you knew you were not supposed to. Or you may go watch a movie even though you had a gym session scheduled at that time.

 

It happens. We all slip up. Success is not linear. Nobody ever progresses in a straight line without falling back.

 

True success often is littered with many failures, missteps and errors. That’s the way it will always be.

 

Tip: Aim to be as compliant with your plan as possible but do NOT expect to be perfect. Many folks make the mistake of trying to be perfect. The moment they make a mistake, they lose all hope and just give up.

 

This is crazy. That’s almost like accidentally dropping your mobile phone and instead of picking it up and dusting it off, you repeatedly smash it on the floor just because you dropped it once.

 

It just doesn’t make sense. Expect to make a few mistakes here and there. Acknowledge your mistakes and tell yourself to improve… and most importantly, keep moving forward without giving up!

 

Truth #6

 

You will lose motivation. This too is inevitable.

Like Zig Ziglar once said, “People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”

 

After some time, you may wonder if the dieting and exercise is really necessary. It would be much easier to just quit. This happens to most of us.

 

Tip: Before you start your weight loss journey, write down why you’re doing it. It’s always an emotional reason.

 

Do you want to be healthy so that you can be around for your family? Maybe you are interested in someone and want to look better in order to catch their eye? Or you got dumped by your lover and you want to become so hot that they regret their decision?

 

Whatever the case may be, always remember why you started. Your “why” will keep you going when you have lost the motivation.

 

Also, do spend some time on YouTube, Instagram, Facebook, etc. and look for pictures of fit people such as Frank Medrano, Emily Skye, Jen Selter, etc. or like fitness pages on Facebook that have daily posts to motivate their followers. Every bit helps.

 

Truth #7

Comparing yourself with others hurts your progress.

 

Many people compare themselves with actors they see in the movies, models they see on magazine covers or people they know in real life.

 

Do not compare yourself with others. There will always be people who seem better off and people who seem worse off than you. Envying someone else’s body does nothing for your own.

 

Tip: Be the best you that you can be. You’re on your own path. Stay on it and work towards your goal. All you can do is all you can do… and all you can do is enough.

 

Truth #8

 

You MUST drink enough water. Many people hamper their weight loss efforts by not staying hydrated.

 

Your body needs water to metabolize the fat.

 

Tip: Keep a bottle of water with you at all times and drink some at regular intervals. You don’t need to overdo it but you must at least get the minimum 8 glasses of water a day.

 

Truth #9

 

The scales are an inaccurate measurement of your progress.

 

The first point to note is the difference between weight loss and fat loss. You can lose fat but not see a weight change.

 

You could have gained lean muscle during your training. The new muscle weight may have offset the actual fat loss. So, the numbers on the scale don’t change.

 

In reality, your body’s lean muscle mass has increased. That’s excellent.

 

Another point is that your body could be retaining water. Your body’s water weight fluctuates daily.

 

Tip: The best way is to track your progress with body composition tests over a period of time. You’re concerned with fat loss not weight loss.

 

You may also use photos to track your progress. Take photos of yourself every Monday and compare these photos as time progresses. It’s an excellent way to stay motivated.

 

Truth #10

 

The majority of people can definitely lose weight if they apply themselves and stay the course.

 

There is a very small minority of people who can’t lose weight due to certain health problems. However, these are a rare few. The majority of people are definitely more than capable of losing the excess flab.

 

It doesn’t matter if you’re an endomorph and gain weight more easily than other body types. It doesn’t matter if everyone in your family is fat. It doesn’t matter if you’ve been fat ever since you were a kid. It doesn’t even matter if you’re above 50 years old and think it’s too late. It’s never too late.

 

Tip:  As long as your body is at a caloric deficit and you exercise, you will shed the pounds. They may come off slowly, but come off they will.

 

You’re not condemned to a life-sentence of being overweight or obese. Make small, incremental goals and progress slowly. Do not try to do too much too soon.

 

Small changes in your diet and training program will have a cumulative effect and create staggering results. Over time, you will shed the ugly fat and become fitter and healthier.

 

To conclude, the 10 truths mentioned above are just the tip of the iceberg. However, these 10 truths are the most common reasons why people quit.

 

You may know people who try their best to lose weight and don’t achieve their goal. You may know others who have given up and started over, only to give up again. You may even have been one of these people.

Now that you know these 10 truths, you’ll probably know why most people fail to reach their goals. The path to successful weight loss is littered with the carcasses of the many who tried and failed.

 

You do not have to be one of them. Observe the truths mentioned above, glean tips and advice from the 3 Week Diet program and keep moving forward.

 

Patience, persistence and perseverance will be your travel buddies in this weight loss quest and as long as you keep them close to you, success is inevitable.

If want to get solid, in-depth information and guidance to help you shed the pounds quickly. There are several bestselling weight loss guides sold online such as the 3 Week Diet program which have helped thousands in their journey. You might want to give these programs a try.

“It Takes 4 Weeks for You to Notice Your Body Changing, 8 Weeks for Your Friends to Notice, and 12 Weeks for the Rest of the World to Notice. Give It 12 Weeks. Don’t QUIT!”

 

Top Seven Weight Loss Mistakes

Do you make this weight loss mistakes? Most people makes them,that is why i came out with this article to explain to you top seven weight loss mistakes people they make everyday.

Weight loss is one of the top industries worldwide. And it just wouldn’t be so, if most of us weren’t trying to lose weight at some point in our lives.

If you’re trying to shed a few pounds, or in the process of working up the courage, then be sure to review these top seven mistakes to ensure your weight loss isn’t a losing battle.

MISTAKE #1 Never getting started.

There are a number of reasons why a person who truly desires to lose some weight might never seem to find the time to start a weight loss program.

They might include fear, feeling overwhelmed, assuming a gym membership is required, lack of time, lack of money, or even that they just enjoy certain foods that they don’t want to give up.

Another significant hold-back for some people is that they feel they have so much weight to lose, that it simply can’t be done. The great news is that these reasons are actually myths, and you can overcome every one of them.

MISTAKE #2 Weight loss through starvation.

Successful weight loss is never about starvation. If you starve your body of the nutrients it needs, you’ll be doing more harm than good.

The reason is that if there isn’t enough fuel in your body, your metabolism will slow down, and you’ll start to lose muscle, and not fat.

In a situation of weight loss through starvation, the result is always temporary, because the fat on your body was never reduced. The simple reverse of this is to INCREASE the amount of healthy food – in particular protein and vegetables.

MISTAKE #3 – Assuming that our current diet is healthy.

If you were to ask everyone you meet if they are a healthy eater, chances are most people will tell you that they are. This is because good nutrition means different things to different people.

To find out if YOU are a healthy eater, write down EVERYTHING that you put in your mouth for an entire week. Don’t forget alcohol, and each little “bite, lick and nibble” as the day progresses. It’s sometimes surprising how fast it all adds up.

MISTAKE #4 – Weight loss means diet.

Long term weight loss and dieting are two different things. Most people who diet, jump onto the latest fad diet and eventually the weight returns – and often with a few extra pounds to boot.

In particular, many diet foods such as low-fat grocery items and diet sodas aren’t as healthy as they appear. For example, did you know that most fat-free grocery items are higher in sugar Typically, the original item is the healthier alternative. But the only way to know for sure, is to read the nutritional information on the label.

MISTAKE #5 – Weight loss without exercise.

There are two sides to this issue. Some people chose to lose weight with no thought given to their activity level. And others feel that tons of cardio is required. Neither extreme is ideal. And what YOUR body needs will also depend on your level of fitness.

Although gym memberships, personal trainers and extensive cardio may SEEM the way to go, there are two important things to remember.

Our bodies need to get moving. And if you’re someone who just can’t seem to exercise at all, consider taking a WALK a few times a week, or parking your car in the farthest spot from the mall entrance, or from the entrance to where you work. Each of those extra steps can add up.
MISTAKE #6 – Lack of protein.

To maintain your weight, a person needs one gram of protein for every pound they weigh. But to LOSE weight, you’ll need 1.5 grams. And this is TOUGH to accomplish. In particular, many diet programs are so rigid about portion control, that you’re actually NOT getting enough protein.

If you weigh 150 lbs, then your body will need 225 grams of protein every day. And since most people have a hard time getting to the 1 gram for 1 pound mark, don’t be surprised if you can’t seem to consume 225 grams in a single day.

Here are a few examples A 6 oz. steak has 42 grams. One egg contains 6-8 grams (depending on the size). A 4 oz. piece of chicken has 35 grams. To ensure success, latch onto some high protein foods. Tofu has 20 grams per half cup and a 14 cup of pumpkin seeds has 19 grams of protein.

MISTAKE #7 – Not dealing with emotional eating.

Ahh… comfort foods. We all have them, right Whether it’s chips or sweets, most people have a food that they gravitate to when the going gets tough.

In particular, this activity is often combined with something mindless or relaxing, like watching TV or playing a game. Add these two things together and it’s a recipe for disaster.

In these circumstances we don’t even realize or care how much junk we are stuffing into our mouths. One quick tip to help deal with that – right before you indulge… have a glass of water and a high protein snack.

Then wait about 10 minutes before reaching for the chip bag. Once you DO reach for the chips, pour a reasonable amount into a bowl – and promise yourself that this is ALL that you’ll be having today.

As you eat this snack, don’t do any other activity. Not only will you limit how much you consume, but you’ll savor each bite as the flavor becomes the focus.

Two Steps To Healthy Weight Loss

When it comes to healthy weight loss , it is about two things diet and exercise,you control those two you can lose weight all day long.In this article i am going to tell you two steps to healthy weight loss.

It really is possible to lose 20 pounds or more. You can do it. There are no theories in this article, as these are techniques I have actually used to drop 22 pounds in two months.

Some of what you read may sound simple, or maybe even silly, but it really can help you to burn those calories at a fast rate. You can use either one of the following major steps to lose some weight, but if you want to lose it faster, easier and more efficiently, then put both of them to work for you.

Step 1 – Exercise

But who wants to exercise? If you have been sedentary, or don’t like to exercise, then you may have pinpointed the source of your current state of being overweight. Sorry, but you’re going to have to do something to start getting that fat-burning furnace stoked up.

As one success guru says, “You have to do your own pushups”. You may not like it – at first. But there is an exercise out there that you will enjoy, it just may take some time to find it. Here are a few easy things you can try to start with:

– Lift weights

– Run up and down stairs

– Jumping jacks

– Run in place

– Walk more

– Keep moving

Do any of these things that you can, at every given moment. For example, you can simply ‘move more’ virtually anywhere. The word ‘exercise’ may have a negative connotation to you, but if you think of it as being more active, then it will lose that connotation.

You may have heard that building muscle burns calories, and this is true. But it isn’t as much as people think. Regardless, even with the lowest estimates, muscle burns three times as many calories as fatty tissue at a resting metabolic rate.

Step 2 – Food

Eat healthier. That’s all I should have to say. Deep down you know if you need to eat better, if so, do it. However, it wouldn’t be much of a report if that was all it said.

Food is the fuel for your body, and yes it’s possible to super-charge your body’s engines by eating a variety of nutritious foods, and stack the deck in your favor for success.

Begin with breakfast. Many people are in the habit of skipping breakfast either because of a busy morning schedule, or they don’t feel quite awake enough for a nutritious meal.

But by skipping breakfast you’re robbing your body of the fuel it needs to start the day, which starves you of the nutrients you require. Over the long term this can lower your metabolism and reduce muscle. When your body is out of fuel, instead of burning fat, it will turn to your muscles to get its energy.
Two simple suggestions for those who are in the habit of skipping breakfast, consider a high protein bar, or a healthy meal replacement shake.

Snacking every two hours is ideal. This is because you are keeping a steady stream of nutrients into your body. It alleviates the “crash & burn” effect that many of us encounter throughout the day.

A couple of examples of a mid morning snack might be a hard-boiled egg, almonds & carrot sticks, or half of a protein bar.

When it comes to lunch, be sure to include variety in your meal plans. Slimming down doesn’t mean you have to sacrifice variety. In fact, as you add more healthy foods to your nutrition plan, you are strengthening the fuel that you’re giving to your body.

Salmon, turkey and chicken are great examples of meats you can have at lunch. And if you’re having a salad, go for the darker greens when possible (spinach, romaine, etc).

A mid-afternoon snack is critical whether you’re hungry or not. Consider a half serving of a meal shake, some almond butter on crackers, or fresh veggies.

For most people leaner cuts of meat are healthier. This includes fish and most poultry. If salad is part of dinner, consider topping it with nuts and seeds, which will add much more nutritional value to the meal.

Don’t forget the evening snack, too. But try to eat it two hours before bed so it has been fully digested before you fall asleep for the night. For maximum benefit, make it a healthy choice.

When you have to stray from your menu plan, choose the best food you can. The best time to compare calories in foods is when you are buying them at the grocery. You will then have better choices at home, where it really counts.

The best part of this plan is that you do not have to give up foods you enjoy. You can eat potato chips, ice cream, and sour cream – as long as you choose the items that have fewer calories.

Keep mindful of portions, and make it a habit to leave ‘just a little’ on your plate every time you eat. Over the years you may have made a habit of having a second helping at every meal.

Again, you can keep having your second helping – the trick is to make sure the first and second helping are smaller than usual. Even a small reduction can have big results over time.

Using both of these steps together will give you the best results in a shorter time than either of them on their own. Still, it’s not always easy. So, if you find trying to lose weight gets difficult, focus on the rewards. Such as, better health, more energy, higher self-esteem, and knowing you are able to do something good for you and your body.

Those were two steps to healthy weight loss.By the ways if you want to learn more about easy ways to lose weight and stay health feel free to download my free ebook that teaches you that and how to keep it off forever here is the link to download it.http://slenderways.com/freereport/

How To Lose Weight Fast

How to lose weight fast must be one of the questions most asked particularly by women. The marketing efforts of all the diet pill companies not to mention programs like Jenny Craig, Weight Watchers, South Beach etc have added to the confusion.
If you head into any book store, you will see shelves of books covering the subject of weight loss.  They all say that their way is the way to success yet the nation’s obesity problem is increasing.
So how do you answer how to lose weight fast?  We all need to re-educate ourselves and re-establish our relationship with food.  For example, did you know that portion sizes have increased dramatically since the end of World War II?  We often overeat without even realising it.
How To Lose Weight Fast
Another huge change in our diets is the fact that we rely so much on packaged and processed food.  Almost nobody cooks their own cakes and buns preferring to buy inferior products at the supermarket.
These pre-packaged cakes are not only filled with more sugar but also contain lots of bad fats.  Often these fats are added to increase the shelf life or improve the taste of the original product.  Consuming these foods will not help you lose weight fast.
We need to go back to basics.  If you were to make every meal from scratch you would lose pounds within a month without having to significantly curtail your food choices.  Obviously if you decided to concentrate on baking cakes rather than making soups or stews, your waistline would reflect this.
We also need to eat more fruit and vegetables.  Yes we are buying more products than in the past but they are generally going into our garbage.  Rotting fruit and vegetables do nothing for our environment so you can go green by eating them.   They contain few calories and can be very filling not to mention tasty when properly prepared.
Think about how you cook your food.  Try and bake it or steam it with frying as a last resort.  Frying adds fat to any meal. If you must fry, then use a non stick pan as you will use less oil. Foods such as bacon do not need any extra oil as they will fry in their own fat. You should blot them dry with paper towels to save yourself some calories.
Reduce the quantity of sugar and salt you consume as both are very bad for your health.  Too much salt will cause water retention and thus make you look even more overweight.  Reducing the amount of sugar in your recipes even slightly will help to keep calories down and help to shed those pounds.
In order to lose weight fast, you can often trick people by standing straighter and choosing your clothes with care. Go shopping with a trusted friend and ask her for her honest opinion on new outfits. Don’t buy something that you are going to diet into. It may not suit your new shape if you do manage to lose the extra pounds.

Can I Lose 40 Pounds – You Bet You Can

If you have been over weight for most of your life than you have more than likely asked yourself, can I lose 40 pounds? Will I ever lose 40 pounds? You’re not alone; people who have or had weight problems ask themselves this every day.
I asked this question everyday,this is because i was overweight and i needed to lose 40 pounds to get to have the body i always wanted.
There are millions of people around the world that are overweight and feel like there is no end in sight, and they are stuck like this forever.  Well I am here to tell you  you can lose pounds! You can lose weight! One more time for good measure; You will lose those pounds.
First things first,  you have to stop asking yourself if you can lose weight and start telling yourself you will lose weight, you will beat this, you will overcome.  We are often our own worst enemy and to overcome our on weakness is our greatest battle.
However, to win your battle over your weight issue, you have to win the battle against yourself first.  Once you have done this, then there is not much standing in your way of accomplishing and conquering your goals.
Next step is to get the people around you that are for you and not against you.  It may be hard to believe, but there are people close to you that may not want you to do this.  You have to recognizes the signs of that and eliminate those people from this process.
Once you have done this, you get the people around you that you know they would kick you in the butt when you needed to be kicked in the butt.  You know there are going to be days when you are not at your strongest, and you are going to need support to get you through that rough spot.
Even though you are the one who makes the ultimate decision on rather you win this battle or not.  You have to have a good team around you to do this.  No great champion has ever won any battle alone; he or she has always had a great team around them. This is no different than any other competition. Except the stakes higher: your peace of mind and your life.
Now that you have your mind right and your team around you, now is the time to put in an exercise program to go along with your diet. That’s right I said exercise, dieting alone just doesn’t get it done, you have to be ready to work your butt off.
Cutting back on your calorie intake and fat intake is great, and you can lose plenty of weight doing those things. However, if you had an exercise program where you were burning those calories, as well as your diet, then you will be where you want to be in no time at all.
It’s up to you, you have the plan, you have the right frame of mind, and you have the team around you. Now it’s time to go get what you deserve and get what you want, just keep your eye on the prize and let nothing stand in your way and you will come out on top.

Can You Lose Pounds In A Week

Can you lose pounds in a week?  Sure you can, as long as the weight is reasonable and you are following a program that is safe for you.  However, the program needs to be safe for you now and in the future.
Can You Lose Pounds In A Week
That is very important for a person to pick the right program.  There are so many programs and ads that are so misleading.  Some ads or programs will say anything to get you to buy their product.
Many ads just want that dollar and then they could care less if their product works or not.   Those programs could care less what happens to you or what kind of danger you put your health in.  It’s a fact people, it happens.
Now there are good programs that are out there that will let you lose weight in a week.  However those programs are not going to promise you an astonishing amount of weight lose in a week.  If they do, then you need to stay away.
There are a few things to remember when it comes to losing weight in a short period of time.  You have to follow a strict diet and exercise.  Some people debate which is tougher to do, the diet or the exercising.
Either way, dieting and exercise have to be put together in your plan if you want to lose weight.   Just make sure you do not put too much stress on yourself when doing this.  Many people have been taken to the hospital for over doing it.
With that said, you have to work hard.  There is no way around it.  It’s not going to be easy, and if you want easy then go try something else, because this isn’t going to happen without some toughness.
There is something else you got to have besides a strong will.  You need a strong support system with you as well.  You cannot expect to go through this by yourself; you need people there for you.
The reason being, is that you are not going to be gung ho every day.  There are going to be days where you just want to stay in bed and not move.  You need someone there to get you kick started and on your way.
You will definitely need someone there when you decide you want to break your diet.  There are going to be days where you are going to miss that certain food you use to eat and you’re going to give in.  Make sure you have that person there to help you get back on that wagon.
So here’s the deal people, you can lose weight in a week.  However you have to be smart about it.  Choose the right program for you, don’t get scammed, and have a great support system.  After that, you’ll be on your way.

Another way to look at your new year health resolutions

It is that time again,it is a new year and people they start making new year’s resolutions,If you’re like me you will be making your new year health resolutions too.So let us look the another way of looking at your new year health resolutions.

Another way to look at your new year health resolutions

The normal way to look at your health resolutions

If you read many personal developments books you will find out that many of these personal developments gurus they tell you to set up your goal,set up when do you want to accomplish it and visualize it as you already achieved it and start taking action.

All above steps are true,let us say you want to lose 100 pounds that is your goal and you want to achieve it is eight months,then you visualize yourself without those extra 100 pounds and you start working towards your goal and you will achieve it.

But our mind is strange those 100 pounds are too much and you will start having doubts and if after few weeks you don’t see and developments you will eventually give up,and this is the reason why most people they don’t reach their new year health resolutions goals.

In order to avoid that type of mental block you need to take a new approach, so here is the another  way to look at your new year health resolutions.

Another way to look at your new year health resolutions

The other way of looking at your health resolutions is breaking them into small daily actions.This is what i mean,let us take the same example you want to lose 100 pounds in 8 months,the big question to ask yourself if What daily actions i can take to achieve this?.Here is the answer.

We all know that weight loss is  about two things diet and exercises.Make sure you limit your calories intake and do your daily workout routine.So your dailly actions are just two take less calories aka east healthly food and exercise every day this is a very small goal and easy to acomplish and easy to measure.

In a day if you eat healthy and you workout you can count as a win and those day you can’t do them as a loss(trust me we all have these days).All you need to make sure are that your wins are a lot more than your loss and at the end of 8 months you will reach your big goal.

You should always remember that what you do everyday is what you become and not what you do once in a while,so go take small daily actions and in a long run you will see a positive change in your life.

If you want to lose weight the easy ways then i invite you to download a free report that will teach you just that. And if you want to learn more about the fastest way to lose weight i will suggest that you watch this video to learn more.

6 Reasons To Eat More Eggs

Eggs have gotten a bad rap in the nutrition world, probably because they contain a lot of cholesterol. Studies have shown, however, they are really good for you and are one of the “superfoods” you should include in your diet. They are high in nutrients, which make them a healthy food to eat.

6 Reasons To Eat More Eggs
Here are six reasons why you should eat more eggs:
1. Eggs are very nutritious. They are among the most nutritious foods you can eat. A single boiled egg contains the following nutrients:
• Folate—5 percent of the recommended daily allowance (RDA)
• Vitamin A—6 percent of the RDA
• Vitamin B12—9 percent of the RDA
• Vitamin B5—5 percent of the RDA
• Vitamin B2—15 percent of the RDA
• Selenium—22 percent of the RDA
• Phosphorus—9 percent of the RDA
Eggs are also high in vitamin E, vitamin D, vitamin B6, vitamin K, zinc, and calcium. It contains only 77 calories per serving and five grams of healthy fat. It contains six grams of total protein. There are trace nutrients in eggs that you can’t get in high amounts in other foods.

They are perhaps the most perfect food you can eat because they contain the vitamins and minerals the body needs for good health. Even better than regular eggs are omega 3-enriched eggs, that are higher in vitamin E and vitamin A.
2. Eggs might be high in cholesterol but don’t affect the blood cholesterol level. Even though eggs are high in cholesterol, they don’t raise the blood cholesterol levels.

One egg contains 212 mg of cholesterol, which is more than half of the 300 mg per day that are recommended that we eat. You need to know, however, that the cholesterol in the diet doesn’t mean that the cholesterol in the bloodstream will be higher.

When we eat eggs, the liber’s production of cholesterol goes down so that there isn’t more cholesterol in the bloodstream. In about 70 percent of individuals, they don’t raise the cholesterol level at all. About 30 percent of people will have a mild increase in LDL and total cholesterol.

The only people that shouldn’t eat eggs ae those who have a genetic disorder that causes elevated cholesterol levels.

3. Eggs increase the HDL or “Good” Cholesterol level. HDL cholesterol stands for High Density Lipoprotein cholesterol. This is the good cholesterol that decreases the risk for heart disease, stroke, and other blood vessel-related health conditions. Eggs will increase the HDL cholesterol by 10 percent if you eat 2 eggs a day for a total of six weeks.
4. Eggs are a high source of choline. Choline is a nutrient that few people know about. It is important for the health of the body and is often put along with the B vitamins. Choline is necessary for the building of cell membranes and signals molecules in the brain that help the brain work better.

According to USDA dietary surveys, about 90 percent of Americans aren’t getting the proper amounts of choline in their diet. You need to eat whole eggs in order to get choline. One egg alone contains 100 mg of choline.

 

5. Eggs turn LDL or “Bad” Cholesterol into good cholesterol. LDL is considered the “bad” cholesterol that causes plaques to form on the arterial walls and contribute to heart disease. High levels of LDL cholesterol are connected to a greater risk of heart disease.

There are, however, subtypes of LDL cholesterol that are related to the size of the cholesterol particles. There are LDL particles that are small and dense and there are LDL particles that are large. The LDL particles that are small and dense put a person at a higher risk for heart disease when compared to people who have mostly larger LDL cholesterol particles.

Even if eggs increase the LDL cholesterol level, it turns the small and dense LDL cholesterol to the large variety, which is healthier for you.

 

6. Eggs contain Zeaxanthin and Lutein, which are antioxidants that are beneficial for the health of the eyes. One of the signs of aging is that one’s eyesight tends to worsen. There are many different nutrients you need to counteract the degenerative processes that occur in the aging eye.

Two of these nutrients is lutein and zeaxanthin, which are strong antioxidants that build up in the retinal part of the eye. Research shows that eating a high amount of these nutrients can significantly decrease the chances of getting macular degeneration and cataracts, which are eye conditions associated with aging. It is the yolk of the egg that contains these powerful nutrients.

5 Ways To Cut 100 Or More Calories A Day

When dieting there are several things to keep in mind, from how often you’re eating down to the distribution of macronutrients in your food.

5 Ways To Cut 100 Or More Calories A Day

The bottom line is that when you’re trying to lose weight it all comes down to simple math: Calories in must be less than calories out.

That’s it.

The CDC states that a healthy rate at which to lose weight is anywhere from 1 to 2 pounds per week.
To put that into perspective, there are 3500 calories in 1 pound. In order to lose 1 pound a week, you’ll need to be at a 3500 calorie deficit. That being said, you can reach this deficit through both diet and exercise.

Exercising is a sure fire way to burn extra calories and gain muscle strength. However, it can be discouraging to go to the gym daily and not see any results.

Have you ever heard the saying that abs are made in the kitchen?

It means that no matter how hard you work out, if you’re eating more calories than you’re burning you’ll never see the desired results.

It’s important to start slowly when making any changes to your diet. It would not, for instance, be in your best interest to cut out a meal or two just to meet your target calorie deficit. There are a couple of reasons this wouldn’t work out well: first, you risk throwing your metabolism out of whack; second, the body is programmed to protect itself so if you drop your calorie intake too drastically it will hold onto whatever sugars and fats you do eat to prepare for the next famine.
Start by reducing your calorie intake gradually. Experts say that a healthy rate at which to drop your calories is from 100-500 calories per day. Here a few tips to help get you started!

Replacing Familiar Foods With Lower Calorie Alternatives

If you replaced your morning bagel with a Bagel Thin you’d be starting your day off with 240 calories less than you did the day before. What about that delicious bacon or cheeseburger? Going with a chicken or turkey alternative can shave off almost 300 calories!

Veggies Masquerading As Starches

Comfort foods are, perhaps, some of the most difficult to give up. Swapping in vegetables and preparing them in a way that mimic your favorite dishes is a huge calorie saver. Zoodles (zucchini noodles) replaces pasta. They don’t have a strong flavor so they go great with any kind of sauce. Cauliflower does a tremendous job playing the part of the mashed potato and you prepare it the same way! Boil, mash, season, and serve. And the best part? These little tricks can save you close to 200 calories per meal!

Negative Calorie Foods

Yes, you read that correctly. There are foods that take more energy to burn than the calories they provide.

Choose any of the items from this list to replace one daily snack and start chipping away at those calories!

• Celery
• Cucumbers
• Strawberries
• Tomatoes
• Watermelon
• Grapefruit
• Apples
• Lettuce

Premeasured Portions

How often do you eat a snack straight from the bag? Eating directly from the box makes it impossible to keep track of your calorie intake. The best thing to do is to portion out your snacks for the week ahead of time. Keep your snacks in a single serving size in its own baggie or container. You’ll be less likely to overeat and you’ll know exactly how many calories you’re taking in.

Play Mind Games

The Journal of Consumer Research sites several things you can do to trick yourself into eating less. Some of the suggestions seem a bit ridiculous, but they’ve got the research to back up their claims.

Their recommendations?

• Use smaller plates/bowls: The Delboeuf illusion says that two identical items placed side by side will not appear to be of equal size if each is surrounded by a different sized circle, which in our case, is a dish. The bigger the circle the smaller the item appeared. Placing your food on smaller dishes will help you feel like you’re actually eating more than you are.

• Make sure your dish is a different color than your food: People tend to over serve themselves if the color of their dish is too close to what they’re eating.

• Drink from tall glasses: If partaking in an adult beverage, swap your lowball glass for something tall and narrow. Researches from the British Medical Journal found that you’re more likely to pour larger amounts of alcohol into a short glass as opposed to a tall one.

• Cut your food into smaller bites: A test conducted at the Arizona State University found that students who were told to cut up their bagel before eating it ate less calories than those who ate the uncut bagels.

There you have it! Most of the suggestions on this list are very simple to integrate into your daily routine. A swap of an ingredient here, a smaller plate there…you’ll be sure to shave off at least 100 calories, if not more, every day!