10 Healthy Ways to Lose Weight

Everyone desires a trim look, that figure which makes them feel good and boosts their confidence. This desire manifests in weight loss programmes, which many women engage in to get that much sought after shape. However, losing weight appropriately is a necessary part of any worthwhile health plan. With weight loss, blood pressure normally drops, your lipid profile (serum cholesterol level) gets better, your blood sugar improves, your heartbeat improves, etc. It is remarkable how much good you can do for your body for just shedding a few kilos.

WHY DO PEOPLE GAIN WEIGHT?

People gain weight as a result of various reasons, which include: Diet, Lifestyle, Individual factors (like hormonal imbalance, sensitivity of the hunger center in the brain etc.), and hereditary factors.

FRUSTRATED TRYING TO LOSE WEIGHT?

I am aware that many have failed in their quest to lose weight and therefore have given up. Others have tried to lose weight only to gain weight shortly after. Others have injured themselves in the process of trying to lose weight. Some spend so much money on weight loss products without success. I am glad to offer you then HEALTHY WAYS to lose weight NATURALLY without side effects or endanger your health. And much more, you don’t have to buy any weight loss product. All you need is grace for discipline and commitment to the plan. Another bonus: You don’t have to starve yourself. All you need to do is to know the right kinds of food to eat, when to eat and how to eat. I guarantee you that if you follow the simple plan outlined below you will lose your excess body weight effortlessly, naturally, and in a healthy way, until you reach you ideal body weight and stabilize.

WEIGHT MANAGEMENT

Let me begin by warning that most of the weight-loss diets in town are hazardous to health. A low-carbohydrate and high protein diet, for instance, may help you lose weight initially, but will definitely lead to major health problems in future – especially if the protein is from animal sources. Such health problems might include constipation, kidney damage, increased cholesterol and triglyceride levels, liver damage, osteoporosis, tooth decay, diabetes, cancer, hypertension, stroke, etc. A low-carbohydrate diet may also lead to a condition known as ketoacidosis, which can be fatal. Ketones are the waste products of partially metabolized fat. Ketones, being acidic, can alter the blood’s nearly neutral PH level. This can trigger disease. Trying to lose weight too rapidly can lead to loss of muscle weight rather than fat weight. It can also lead to dehydration and its attended consequences, menstrual problems, low blood sugar (hypoglycemia), and even backache. The best way to lose weight is to develop a wholesome diet and lifestyle.

The unhealthy weight will then reduce naturally without further effort on your part. Dietary and lifestyle changes are enough to help you lose weight appropriately. I used to weigh about 90kg ( approximately 200 pounds). After adopting the plan I am about to share with you , I lose 20kg in about 6 months without even feeling that anything was happening to me. The best part of it is that I have been able to keep the weight off for 3 years. Let me show you how.

1.  ELIMINATE FREE SUGAR FROM YOUR DIET. Free sugar in beverages such as soft drinks, lager beer, refined sugar, etc, make you gain weight. Eliminating soft drinks alone from your diet will help you to lose about 7kg of body weight in one year.

2. AVOID REFINED CARBOHYDRATE.  As much as possible. All carbohydrates are not the same. Refined carbohydrates make you gain weight as opposed to unrefined carbohydrate.

3.   MINIMIZE YOUR INTAKE OF COOKED FOOD. To a reasonable level. You should start with a 50:50 ration of cooked food to raw foods daily and gradually increase the amount of raw food you consume daily. The secret is that raw food doesn’t make people gain weight no matter how much of it they consume. Let your menu be of this nature: Breakfast of FRESH FRUITS, Lunch of a bowl of VEGETABLE SALAD WITH YOUR MAIN COOKED FOOD OF THE DAY, AND Supper of a LARGE BOWL OF VEGETABLE SALAD WITH A VERY LITTLE COOKED FOOD If any at all. Anyone who tries this way of eating for only 30 days will testify to its effectiveness.

4.  REDUCE YOUR INTAKE OF FATS. One gram of fat produces approximately 9 calories, one gram of protein produces approximately only 4 calories, while one gram of carbohydrate generates approximately only 4 calories. So, carbohydrate is not the culprit per se in weight gain, especially complex carbohydrate. Just a tablespoon of butter gives you about 100 extra calories.

5.  REGULAR MODERATE EXERCISE.  Essentially, we gain weight when we consume more calories than what we burn. The body converts excess calories into fat and stores the fat especially under the skin. So if we can burn more calories than we are consuming, we will definitely lose weight. Exercise or physical activity is one way to burn more calories. Different physical activities help us to burn different amounts of calories. According to Dr. George D. Pamplona Roger:

Ø  We can consume about 65 calories per hour while sleeping

Ø  We consume about 250 calories per hour while walking

Ø  We can consume about 350 calories per hour while engaged in GYMNASTICS

Ø  We can consume about 450 calorie per hour while playing tennis

Ø  We consume about 500 calories per hour while CYCLING

Ø  We consume about 650 calories per hour while SWIMMING

Ø  We consume about 850 calories per hour while playing SOCCER

Ø  We consume about 1000 calories per hour while racing

Our daily need of calories is a function of our level of activity.

6.    AVOID GLUTTONY. Over-eating is not a healthy practice. The Biochemist, Ted Broer, in his book, MAXIMUM ENERGY, said for you to burn off only 100 calories of food through exercise, you will have to do any of the following.

Ø  Do a 3-mile brisk walk, or

Ø  Do a 1-mile running, or

Ø  Do 5 miles of cycling, or

Ø  Swim continuously for 700 yards, or

Ø  Play 50 minutes of highly competitive singles’ tennis, or

Ø  Play handball or racquetball non-stop for 30 minutes

7.  AVOID UNHEALTHY SNACKS (FOODS BETWEEN MEALS). Too much snacks will add unwanted calories to your daily food intake and this accumulates, making you gain unnecessary weight with its attendant health problems. Biscuits, donuts, meat-pie, coffee, caffeine-containing tea, cow milk, refined sugar, etc, are all unhealthy for you during tea break at seminars, conferences or even at work or at home. Instead adopt the healthier option of fresh fruits (apples, mango, oranges, watermelon, etc) as snacks. It is not as easy to burn off calories, as it takes to ingest them. It takes about 2000 steps (walking for roughly one mile) to burn off 100 calories.

For example, it will take you 350 steps of walking to burn off the calories in a cup of tea or coffee with semi-skimmed milk; 3,050 steps to burn the calories in Kit-Kat; 3,475 steps to burn off the calories in a can or bottle of soft drinks; 4,075 steps for the calories in a pint of lager beer; 5000 steps to burn off the calories in a meal of French fries; 5,250 steps for donut; 7775 steps for a snickers bar; 36,250 steps for 8 inches pepperoni pizza; etc., but only 1500 steps to burn off the calories in one orange. To burn off the calories in a bowl of cornflakes with skimmed mile requires about 5000 steps.

8.    WATER:  Drinking adequate amounts of distilled water (eight to twelve 240ml glasses) a day raises and maintains your metabolism in optimum working order. According to Dr. Brown Landone, distilled water helps one lose weight if one can drink about 4-6 glasses of it 30 minutes before each meal. I must add however that if you are drinking distilled water, you need to mineralize it or drink plenty of vegetable and fruit juices as well as your trace minerals.

9.     WEIGHT LOSS THROUGH COLON CLEANSING.  The average adult is said to carry about 3 to 7kg of faecal matter in their colon. Dr. Bernard Jensen reported an autopsy that revealed a stagnant colon weighing in at an incredible 18kg (40Ibs). Again Robert Gray reported that ‘There is an autopsy on record wherein the colon was removed and was found to weigh 60 pounds (27kg)!

If such a person were alive, the person’s weight would definitely come down by 27kg just by undergoing colon cleansing. How do we get our colons cleansed? There are different ways: colonic irrigation, enema, etc. But the one I recommend is by increasing your fiber intake, exercising, and drinking plenty of water. Also, eliminate the foods that can clog your colon, such as white bread and other white flour products that have all their fiber removed.

10.    DON’T EAT YOUR SUPPER TOO LATE.  Ideally your supper should be eaten between 5 and 6pm. At the very latest, 7pm; eating your supper too late makes your body store excess fat. If you would stop eating anything after 7pm everyday, you will lose weight and feel great when you wake up the next morning.

Following these 10 easy steps will sure help you to lose weight naturally, gradually and safely it will also keep the weight off permanently.

How to Lose Belly Weight - Using Conjugated Linoleic Acid Method

I must agree at some point that losing belly fat has never been easy;I went through a lot in my bid to lose weight and cut down on the stomach fat at the same time. I can't remember how I queried google for "tips on how to lose belly fat" and every other related term almost on a daily basis. The annoying thing was that I once had six packs back then in school when I stuck to crunches every morning and eating less fatty foods. The inception of stomach fat around my waist gave my a lot of concern and I needed to lose weight. I was doing a little research one of those days and found an interesting piece of article stressing the use of Conjugated Linolic Acid as a good way of cutting down belly fat to a reasonable extent. I really wanted to know what this weight loss process entails and to what extent it would help me lose belly fat in two weeks as I needed to look in shape for our end of the year party coming up there after.

Now you might be asking what is conjugated linoleic acid and how can it help me get rid of belly fat? CLA links to a family of plenty isomers of linoleic acid which originate mainly in dairy products and meat. I hope that is not much to understand? Or are you thinking of what isomers are? In time past, scientists in Sweden have given out information about patients taking CLA lose fat, particularly belly fat or abdominal fat. CLA is a special type of fatty acid and can be obtained in the United States withour prescription. I was further intimated that in 2001 a trial was carried out, people who were taking about 4 grams of CLA on a daily basis shed almost 4% of their body fat and cut down their tummy fat over 12 weeks (3 months) with no other dietary or exercise changes. Now don't say 3 months is too far; cutting down on fat takes time and it depends on your dedication and if you have read the last lines clearly it states without any exercise; it could well be lesser with exercise. Now back to CLA; another study in 2004 also revealed that CLA might slightly decrease body fat without changing body mass index. It was also concluded that no side effects were recorded by the use of conjugated linoleic acid. Results for CLA were also positive in three clinical studies with few adverse effects according to Creighton University Medical Hospital.

I know you are probable thinking a 4% reduction of fat is not reasonable but come to think about it, hey! You dropped some flesh and it's imperative for your health. According to Doctors at laval University, Quebec - specialist in abdominal fat study, 5% to 10% reduction in belly fat can trim down the risk of diabetes and heart disease by as much as 60%.

While Conjugated Linoleic Acid mayn not entirely be presented as a total cure for belly fat all by itself, it is undoubtedly one way to target belly fat loss. I strongly believe that if you combine it with the next information I am going to supply you about belly fat then you would be sure to shed considerable amount of fat.

Simplest Way To Lose Belly Fat With Nutritional Plan

Losing belly fat may be for aesthetic reason such as eliminating the muffin top hanging over their jeans or to look great inside a swimsuit. Natural News published "The Risks of Excess Belly Fat" in November of 2008. It cites a German study that found people who have high waist-to-hip ratios or waist circumferences increase their risk of the early death. Excess stomach fat and other lifestyle habits like smoking, physical inactivity and diet increase heart disease, diabetes, stroke and blood pressure level risks and dementia. A nutritional plan to get rid of stomach fat decreases girth and health risks.




Here are the instructions :


1. Consume Omega-3 Fatty Acids


One of the primary components of a nutritional plan to lose stomach fat is eating foods containing omega-3 fatty acids. These essential fatty acids slim waistlines and lower heart disease risks. Natural News says that researchers found that seafood full of omega-3 essential fatty acids prevents weight gain and poor health. Omega-3 rich foods include salmon, tuna, flaxseeds, walnuts, soybeans, halibut, shrimp, tofu, scallops, and snapper, collard greens, Brussels sprouts and kale.


2. Eat Seeds and Nuts


Nuts and seeds contain lots of fat and calories, however they could be a part of a proper belly fat shrinking nutrition plan when eaten as snacks or on salads. Nuts and seeds are rich in fiber and protein and contain monounsaturated fats, good, filling fats. The Flat Belly Diet, developed by "Prevention" magazine editors, says monounsaturated fat nuts include almonds, Brazil nuts, dry-roasted cashews and peanuts, dry-roasted seeds, hazelnuts, pecans, pine nuts, macadamia, pumpkin seeds, and walnuts. Nut butters that do not contain additives fit into the nuts and seeds category. A serving of those healthy seeds and nuts equals two tablespoons a treadmill handful.


3. Eat Avocados


Avocados, a food containing monounsaturated fat, could be a part of a nutritional plan to get rid of stomach fat. Regenerative Nutrition website says that avocados, though full of fat, speed up basal metabolic rates, fill an individual up and lower overeating, decrease the desire for saturated fats and sugary foods, and contain vitamins and minerals that promote overall health. Avocado can be replacement for mayonnaise on sandwiches and hamburgers or perhaps in salads.

4. Munch on Dark Chocolate


Some sugary treats ought to be avoided on a nutritional plan to lose stomach fat, dark chocolate helps reduce fat and manage weight. The Cleveland Clinic Miller Family Heart and Vascular Institute says chocolates contains flavonoids, a naturally-occurring, plant-based compound that can help people maintain weight and protects their hearts. Individuals who can't stand the bitter taste of dark chocolate can dip it in antioxidant-rich fruits like strawberries.


5. Eat Fruits and Vegetables


Eating fruits and vegetables are part of all nutritional plans, including intends to lose stomach fat. The Belly Fat diet lists some fat-burning produce items, including apples, baby carrots, baby spinach, bananas, blueberries, garlic, onion, grape tomatoes, green beans, strawberries, sun-dried tomatoes, sweet corn kernels, pineapple juice and vegetable proteins like refried beans and veggie burgers. Healthy salads made from fruits and vegetables can be drizzled with olive oil or balsamic vinegar.

Super-Simple Fat Loss

Need to lose 5 or 10 pounds of body fat fast? Looking for a super-simple (and healthy) way to do it? Here you go...

1. Cover the "energy" basics: get 7-8 hours of sleep per night, avoid drugs and alcohol, take a good multivitamin daily, drink pure water and unsweetened teas throughout the day.

2. Eat a half raw/half paleo diet: start eating nothing but lean proteins, fish, eggs, vegetables and fruits, nuts and seeds, and small amounts of natural oils (virgin olive oil, unrefined coconut oil, etc.). Try to get about 50% of your calories from raw foods, mainly veggies, fruits, nuts, seeds, and sprouts. Avoid all processed foods and refined grains, including breads, pastas, white rice, etc.

3. Do short, intense workouts often: do about 20-30 minutes of interval-based exercise 4-6 days a week. Do short bursts of intense exercise followed by periods of active recovery. Perform both full-body strength training and high-intensity interval training cardio (HIIT).

Now enjoy the leaner, fitter, healthier, sexier-looking body you've created! :-)

Tags: simple weight loss, fast fat loss

Full Body Workout with Dumbbells

You can get an incredible full-body workout using only 1 or 2 pairs of dumbbells and a bench or exercise ball. Use the power of compound exercises to burn fat, build muscle, and elicit those powerful metabolic responses in your body that will get you "ripped" fast!

Check out this short but effective workout:

Tags: Dumbbell workout, fat loss exercise, fast weight loss

Interesting HIIT Fat Loss Video

Here's a cool video showing an interesting way to do HIIT cardio exercise with some straps and elastic bands:



Personally I prefer simple sprinting or full-body bodyweight calisthenic exercises (such as burpees) but this could work just as well I think!

Tags: burn fat fast, HIIT cardio, fast fat loss, HIIT workout

Medicine Ball Cleans = Fast Body Transformation

Medicine ball cleans are great explosive full-body exercises that burn tons of calories, build total body muscle, increase functional strength, and cause your body to produce those powerful hormones that strip fat while adding muscle at the same time. They're basically one of the best all-around "body transformation" exercises out there.

Check out these videos:

Tags: Medicine Ball Cleans, full body exercise, lose fat fast, build muscle, body transformation

3 Fast Fat Loss Tips That Are Guaranteed to Work

Very few fat loss tips are 100% guaranteed to work. These ones are...

1. Raise your resting metabolic rate. Your body is constantly burning calories for energy. There is one proven way to increase the rate at which it burns calories, even when it's at rest: increase your lean muscle tissue. Building and maintaing muscle is vitally important to losing body fat and keeping it off through a fast natural metabolism.

2. Eat more frequently. Digesting food requires a very large amount of energy. So, obviously, the more often your body has to digest the more calories it will use for energy. Increase your meal frequency and you'll burn more calories. Try to eat at least 5-7 small, healthy, protein-rich meals and snacks a day... spaced about 2-3 hours apart. This will also make it much easier to control hunger!

3. Eat more protein. The thermic effect (the amount of energy needed to digest it) of protein is about twice that of carbs and fat. Your body uses much more calories to process protein than other macronutrients. Therefore, you should aim to increase your protein intake. Extra protein calories are much more unlikely to end up as stored body fat. Plus, protein kills hunger and stabilized blood sugar and insulin levels... all important keys to losing body fat quickly!

More fast fat loss tips.

Tags: fat loss tips, healthy fat loss, diet tips, boost metabolism

How to Lose 30 Pounds Fast

Want to lose 30 lbs in a short amount of time? Maybe you have an important even coming up such as a wedding, reunion, party, or "beach" day. Maybe you just want to shed the extra fat and look and feel better. Whatever the case, when you find yourself wanting to lose 30 pounds but you don't have a lot of time to spare, use the tips below. They could easily help you lose 30 pounds within just a few weeks... and the work 100% better than any of the crash diets out there!

Do a Juice or Lemon Water Fast

Doing a short 1, 2, or 3-day fast is a healthy and relatively easy way to "detox" your body, boost your energy, and lose several pounds quickly. For a juice fast, you'll need a juicer and a wide variety of organic fruits and vegetables. A simpler alternative is a "lemon water" fast where you drink only pure spring water with fresh lemon juice squeezed into it for a day or two. You can also use fresh lime juice if you prefer the taste.


HIIT the Cardio

High intensity interval training (HIIT) is an incredibly effective form of fat-burning cardio exercise. It involves doing short bursts of high-intensity exercise interspersed with periods of active recovery. HIIT is a proven technique that even fitness models use to shed fat before competitions. If you want to lose 30 pounds quickly you should try to do at least 3-5 short (15-30 minutes) HIIT workouts a week.

To change things up, stave off boredom, and keep your body from adapting, you should also go do a fun sport or activity at least once a week. Basketball, soccer, tennis, hiking, bike riding, and martial arts are all good options.


Eat a Good Carb-Only Diet

During this time, avoid all processed carbohydrates. That especially includes anything made with refined sugars or flours. While you're at it, avoid all white potatoes and white rice. All your carbohydrates should come from vegetables, fruits, beans, and legumes. Be sure to eat plenty of protein and good fats, such as olive oil, avocado, nuts, and seeds.

Losing 30 pounds fast isn't the easiest thing to do but, if you focus your efforts, you can make some big changes in the way your body looks within just a few weeks.

Tags: lose 30 pounds fast, lose lbs

Lose Fat Fast by Running Up Hills

Looking for the fastest way to lose body fat? Want to know which form of cardio is the best for quick weight loss?

The answer to both questions may very well be hill running.

Running up inclines greatly increases the amount of muscular effort and energy your body uses, compared to running on typical flat surfaces. Basically, running up hills is a very intense form of whole-body cardiovascular exercise that will wear you out and "kick your butt" in a very short amount of time.

Hill running is the ultimate in short, intense, fat-burning exercise!

So go find a hill near your home... preferably one that's not too steep since you don't want to make it too difficult when you first start off. Then spend about 4 or 5 minutes warming up, either jogging in place, jumping rope, or walking up and down the hill at a brisk pace.

After you're thoroughly warmed up, perform intervals by running -- or, if you can, sprinting -- up the hill and then jogging or briskly walking back down again. Do this at least 5-7 times. Each week try to add at least one interval to the workout.

Of course, if you don't have access to hills -- or you just want to be "boring" -- you can always jump on a treadmill and set a 5% incline to simulate hill running.

Learn more:

Why Hill Sprints Are The Fastest Way Of Getting Strong, Fast, And Lean

Tags: hill sprinting, hill running, fast fast loss, fastest way to lose weight, cardio