10 Fat Loss Truths No One is Telling You About

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Simple Weight Loss Solution

We are all looking for a simple weight loss solution, one that doesn’t require a change in diet or exercise habits. Well, a study presented at the European Congress on Obesity in Portugal might have the answer — and it’s shockingly obvious.

Simple Weight Loss Solution

The findings of a four-year, 16,000-participant study out of the University of Navarra in Spain showed that replacing one 330-milliliter (11-ounce) beer or one 200-milliliter soda (around seven ounces) with water every day can reduce your risk of obesity by between 15 and 20 percent. This statistic was consistent regardless of a participant’s exercise level, family history of obesity, or amount of between-meal snacking. However, the research pointed out that swapping in 15 other beverages — which included fruit juice, coffee, or milk — didn’t have the same effect on weight loss as a glass of water.

Alcohol and soda contribute only empty calories to a diet, meaning they provide nothing in the way of nutritional benefits. Alcohol consumption is also a catalyst to unchecked eating. (Late night pizza after the bar is all the evidence you need to understand this concept.) An extra pint of beer or glass of soda easily adds an extra 100 calories to your daily intake. That means over 2,800 extra calories a month, which is equal to around twelve pounds a year.

But the benefits of drinking water go beyond weight loss; water provides the body with a slew of benefits which include maintaining the balance of body fluids, controlling calories, helping to energize muscles, and helping the kidneys eliminate excess toxins. Debate still exists over the recommended daily intake of water, but the United States Department of Agriculture suggest that adult women and men need between eight and 10 cups of water each day.

This is the simple weight loss solution just go out and cut out those soda and beers and you will see the huge difference in your weigh loss journey.

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/

WEIGHT LOSS WITH YOGA

In today’s society, obesity is a cause for concern with even children that are overweight. Apart from eating healthy, it is worth looking at the importance of yoga and weight loss.

WEIGHT LOSS WITH YOGA

Weight gain is not only about the number of calories taken in. There are other underlying causes in the body that will result to weight gain if they become unbalanced. The use of yoga posture can be very helpful in redressing this balance hence helping the body to burn fat more effectively resulting in healthy weight loss.

Some vital functions of the body that can be improved by yoga and help promote weight loss:

The liver

The liver is the body’s own detoxifying machine. A healthy liver works effectively to cleanse the blood of bad fat and helps the blood make use the good fat. Certain yoga postures help increase the functions of the liver. A healthy liver will remove bad fat effectively. Yoga postures like cobra pose and bow pose can be used.

The thyroid gland

Yoga and weight loss program can also involve poses that stimulate the thyroid gland. The hormone that governs the body’s metabolism is in the thyroid. How high or low a body’s metabolism is depends on how active the thyroid is. Most weight gain issues are due to hypothyroidism meaning low thyroid activity. Activating the thyroid function by using postures like fish pose and shoulder stand will help greatly towards weight loss.

The nervous system

It is not necessary to attend a hot yoga class to generate body heat. Internal heat is created in the body using nerve tension heat and length. This internal heat can burn deep and low seated fat. This can be achieved using the lunge and the seated forward bend.

Heart rate

It is very common to see people jogging to get their heart rate up in the quest to lose weight. This has been proven to stress the nervous system. Since a perfectly working nervous system is needed to aid in the yoga and weight loss program, any activity that adds stress to the nervous system should be avoided. It is better in the case of loss weight to use activities that raises the heart rate for a short period and then back down. This can be easily done using yoga.

Body movements

Yoga exercises that work to lengthen and shorten the muscles will aid in weight loss. Muscles use fat as fuel and will continue to do so even while in rest position. Strength exercises such as arm balancing will work well as they work all body muscles at once. Recommended yoga postures include crane and scale pose.

In Ayurveda, it is said that the issue is not to lose weight but to avoid weight gain. As we will discover in this guide, Yoga and weight loss programs will lead to a healthy, slimmer and younger looking you!

 

THE MOST EFFECTIVE YOGA POSES FOR WEIGHT LOSS

The most effective yoga poses for weight loss can actually make you lose weight just like employing other high impact exercises. Yoga is known for being a stress-relieving method, but it has also been proven by many people to be an effective weight loss remedy. Yoga started as a means of meditation from ancient civilization and was very popular in Hinduism.

 

Yoga is beneficial for the overall health not only just the physical aspect of people. Among the benefits of which include better equilibrium, increased reaction time, improved energy levels, enhanced sleep, improved memory and concentration, reduced depression and anxiety and many others.

 

For people who want to lose weight, it has been proven that yoga is also effective for the normalization of weight. The most effective yoga poses for weight loss actually helps you maintain a desirable weight because they tend to increase the metabolism while these poses are being employed. Also, it improves the overall circulation to effectively utilize glucose and fats for energy production instead of being stored as fats.

 

Not only do they increase burning of fats, they also tone major muscle groups for a leaner body. So to help you maintain a normal weight, the following are the most effective yoga poses for weight loss that you can do at home:

 

The most effective yoga poses for weight loss

THE MOST EFFECTIVE YOGA POSES FOR WEIGHT LOSS

  1. Crescent

This yoga pose tones firms the thighs, hips and abs. Stand with your feet together and your arms at your sides. Breathe in deeply and raise your arms overhead in a straight manner. Slowly exhale and bend your knees forward while lowering your hands to the floor. Inhale and exhale while assuming a lunge position and bring your arms overhead again.

 

  1. Willow

 

This position helps you tone your legs, arms and behind. Stand with your feet together and your arms at your sides. Lift your legs and place the sole of your right foot against the inner left thigh ensuring your knees are turned to the side. Position your arms in front of your chest with palms facing each other. Extend your arms up towards the ceiling. Bend torso to your right. Repeat for 5 times after which do it on your other side.

 

  1. Twisted Chair Pose

 

This is one of the most effective yoga poses for weight loss because it improves the circulation and calorie burning by using each and every major and minor muscle groups in your body. Stand with your feet together. Bend at your knees and assume a position as if you are sitting on a chair far behind your back. Place your palms facing each other in front of your chest. Rotate and bring your left elbow to your right knee. Hold the position for 30 seconds and release. Repeat on the other side.

 

  1. Locust Pose

 

This is another one of the most effective yoga poses for weight loss as it strengthens your lower back and legs. It also boosts your energy levels to make you feel an increased feeling of well-being. Lie on your abdomen with arms on your side facing the ceiling. Lift your head, arms, legs and body off the floor as if the only ones in contact with the floor is your stomach. Hold the position as high as possible and feel your muscles contract. Release after 30 seconds and repeat three to five times.

 

  1. Bow Pose

 

This is similar to the locust position only that your arms reach for your legs so you are doing a more difficult pose. First, perform the locust position. Bend your knees up ward so your arms can grab your ankles. Make your position as relaxed as possible to prevent muscle strain. Hold the position for 30 seconds and repeat three times.

You can actually do more poses, but remember not to miss these out because they are just some of the most effective yoga poses for weight loss

Do you want to know 1 Yoga Tip For a Tiny Belly? then you should check out this video.

Cardamon and weight loss

The ability to properly digest is necessary when you’re trying to lose weight. This means that your entire digestive system must working and you can properly eliminate wastes as well. Cardamon can help with digestion and therefore help you shed some unwanted pounds.

What Is Cardamon?

Cardamon is a popular spice in India. It is used to add a strong aroma to foods. It has medicinal properties as well. It is often used to ease indigestion and other stomach upsets.

Cardamon and weight loss

Cardamon and weight loss

Helps with Water Retention

If your body accumulates too much water in the cells, it can lead to weight gain. Cardamon can help you reduce the excess water in your body by increasing your output of urine. Once you lose this excess water, you’ll notice the numbers on your scale going down.

 Reduces Cholesterol

Cardamon helps lower your cholesterol levels, which also aids in fat loss. It lowers your overall cholesterol by improving digestion, which helps you burn off more fat and calories.

Promotes Metabolism

Cardamon has antispasmodic properties and this helps improve metabolism. It does so by helping your body secrete various enzymes and hormones that are essential for weight loss.

When your metabolism is working great, then your body can burn off more calories even when you’re at rest. You can add cardamom to your diet by adding it to your recipes.

However, if the strong aroma is not something you enjoy, you can also take cardamom supplements. Cardamon is not a miracle spice, so it won’t make the pounds fall off magically.

You’ll need to exercise and eat right and sue this spice to help boost your results. What you eat plays a large role in your overall weight loss and some studies suggest that effective weight loss has more to do with what you eat than how much you exercise.

While you should incorporate both for success in losing weight and keeping it off. Keep in  mind that what you put in your body has a lot to do with your weight loss success. Adding cardamom can help improve your digestion and boost your ability to reach your goals.

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.