How to Deal With Being Overweight?

Why am I overweight? This is one of the common questions you hear from people around you. If you are not that conscious with your health, you probably wouldn't mind why you are gaining more weight in just a short span of time. Apparently, there are a lot of problems associated with being overweight and that goes beyond not being able to wear your favorite jeans, shirt or dress. Especially for those who find it hard to lose excess pounds in the body after a strenuous workout, being overweight or obese is something they have already accepted. You would hear a lot of people say that they are happy with their weight and trying to slim down is not part of their plan.

But according to some experts, shedding those excess pounds in the body and getting back in shape are not only important to maintaining a pleasing appearance. Apparently, we need to lose weight in order for us to improve our overall health. The first thing that a person needs to do when attempting to shed those excess pounds in the body is to deal with the problem in a realistic way. You must not pretend that the problem will eventually go away when in fact it will not. There are certain steps that you can do to ensure that taking off those pounds will not be as challenging as what most people think.

Why am I overweight? Why am I not losing weight after getting into a strenuous workout? Before you can successfully shed those excess pounds in your body, it is important that you first accept your situation. You must accept that you are overweight and you need help with your current condition. Remember that denial will not help you solve the problem. You must be able to confront the problem head-on with determination and perseverance. When it comes to losing weight, you must have a positive attitude that you are going to accomplish your goal in no time. With such challenging task, having a positive outlook is everything. Apparently, being determined in accomplish your goals will help make things easier.

When it comes to losing weight, it is pretty important that you learn how to tune out the outside world. Giving little attention to people that are not relevant to your goals is something you must learn in the process of losing weight. When you are with your friends, often times you get tempted to eat anything you crave just like them. If you try to stay on a diet, they can easily give their opinion about losing weight and this can significantly impact your positive attitude. While you can easily dismiss their comments about your dieting, staying on track with these kinds of friends can be very difficult. If you want to lose weight, you must not let those remarks get to you. Create an action plan, stick to it and make sure you tune out those people who keep you distracted.

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Diet and Exercise Plan For Weight Loss

The best diet and exercise plan for weight loss is really simple and easy to follow. The hardest part is actually in doing it. With a little dedication and hard work you will have the body you desire in no time.

Here is the best diet and exercise plan for weight loss:

Diet:
Breakfast:

• 3 dates
• 15 almonds
• blueberries

Snack:

• pineapple
• plain greek yogurt

Lunch:

• 2 slices millet and flax bread
• cashew butter
• 1 banana

Snack:

• 1 apple
• 4 grape tomatoes

Dinner:

• kamut pasta with a home grown tomato
• nutritional yeast

If you were to eat a diet similar to this, primarily comprised of fruit, vegetables, nuts, lean protein, and whole grains, you will have an abundance of energy and getting in a great diet and exercise plan for weight loss will never be a problem.

 

Exercise Plan For Weight Loss: 

A good exercise plan for weight loss will consist of 3 things:

1. Metabolic resistance training - this is essentially cardio with weights. You either lift a weight that is as heavy as you can lift one for 6-10 reps or you use a moderate weight and do a higher number of repetitions. Either way, you work wicked hard, sweat like crazy, and burn a ton of fat and calories. The best part is that metabolic resistance training causes an intense afterburn - that is, an elevated metabolic rate as a result of the activity for 24-36 hours after you stop. All exercise causes your metabolism to increase. However, it is only metabolic resistance training and high intensity interval training that results in this afterburn.

2. High intensity interval training - HIIT is a form of cardio where you work hard for a short duration of time, usually 8 -60 seconds, and then rest for another short time period. Some of the more common intervals used in high intensity interval training include: 8 sec on & 12 sec off, 16 sec on & 24 sec off, 15 sec on & 15 sec off, 30 sec on & 30 sec off, 45 sec on & 45 sec off, 60 sec on & 60 sec off. HIIT is another form of exercise that will result in an amazing afterburn post exercise and is therefore considered to be a superior form of exercise if weight loss is your goal.

3. Slow to moderate intensity cardio - This type of activity doesn't do much in terms of causing you to lose a copious amount of weight. However, it is important for both health and fat mobilization in your body. This type of exercise helps decrease the risk of heart disease, diabetes, and cancer. Additionally, the more long slow cardio you do the better your body will be at using fat for energy (aka burning fat). It does not give you the biggest bang for your efforts so it should be used on days when you are not using metabolic resistance training and high intensity interval training. A few good examples of long slow cardio would be: walking the dog, playing a game in the backyard with the kids, swimming, and riding your bike to run errands.

Utilize this diet and exercise plan for weight loss and you will be seeing the results you are looking for in no time.

To learn more about good ways to lose weight fast, take a look at this blog post about Home Fitness Workouts on my Home Workouts Blog. While you're there be sure to sign up for regular email updates to learn more weight loss tips.

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7 Homemade Detox Drinks for Weight Loss

These homemade detox drinks for weight loss are a natural way to melt the fat fast. Detoxification removes toxins and helps you reach your weight loss goals in a relatively short period of time. So naturally it's a good idea to detox your body on a regular basis.

It's important to note, if you plan on drinking only detoxification drinks for more than a few days, make sure your current health status allows you to change from your normal diet to a detox diet. Before doing any kind of long-term or drastic detox you should consult with a doctor.

With that said, here are 7 homemade detox drinks to help you lose weight:

1. Tea: Tea is a natural detox drink that expels toxins from your system. Dandelion tea, green tea, peppermint tea, and ginger tea are especially effective in supporting weight loss. Drink 3-5 cups of tea daily to support your weight loss efforts.
2. Cranberry Juice: Cranberry juice enhances the body's metabolism, which is essential to converting fats into energy instead of excess weight. Along with eating plenty of fruits and vegetables, drinking cranberry juice is a very effective way to lose weight. Plus, this detox drink also helps clear nicotine and alcohol from your system in just about four days. Drink at least 32 ounces of 100% natural organic cranberry juice every day.
3. Cabbage Juice: Cabbage is very effective for detoxifying your liver. And because your liver is responsible for the detoxification of your body, it is an essential part of your detox and weight loss plan. If you have a juicer, juice up some cabbage, carrots and pears for a deliciously refreshing detox drink.
4. Cabbage Broth: For a satisfying hot drink, simmer a head of cabbage along with carrots, onions and a pinch of salt, then strain and drink. You can also add other vegetables to pack more nutrients into this hot detox drink, which is very effective for detoxifying your liver.
5. Cucumber and Lemon: This might seem like a surprising combination, but the effects of these two ingredients was tested by professional nutritionists and found to be a very effective detox and weight loss drink. All you have to do is use a blender to mix 1 cucumber sliced into tiny pieces and the juice half a lemon. Drink at least 2 times per day. This detox drink boosts your metabolism, which is essential for losing weight quickly, and you'll notice how it loads you with energy.
6. Master Cleanse Lemonade: This is probably the most popular detox drink for weight loss in the industry. It was made famous by celebrities like Angelina Jolie and Beyoncé Knowles because it is an extremely effective detox drink for weight loss and for improving your skin complexion. This is a perfect homemade detox drink to lose weight fast. Mix lemon juice, organic maple syrup and a dash of cayenne pepper into a 10 oz. glass of water. Sip on this drink all day for best results.
7. Salt Water Cleanse: At the start of your detox, you might want to do a salt water detox to cleanse your digestive system and prepare your body for weight loss. Do this on a day when you have plenty of time to stay home near the bathroom as it will run through your body very quickly. Mix 1 to 2 tablespoons of natural sea salt into one quart of lukewarm water. Do not use table salt; it will not have the same effect. Stir or shake until the salt is dissolved. Drink and then relax. Most people report a bowel movement within 30 minutes to two hours and several more may follow. Once you have cleansed your system, restore it by eating yogurt to replenish the beneficial bacteria in your digestive tract, drink juice, and eat fresh, soft-cooked and steamed fruits and vegetables.

In addition to these detox drinks, make sure to eat lots of veggies, fruits and whole grain foods that fill you up and give you the best chance for quickly losing weight.

My name is Beth Winter and I am on a mission to help people just like you get healthy and find relief. When my daughter was diagnosed with fatty liver, we were scared. After hundreds of hours of research, we know what works!

Next, get the recipe and more information about the popular Master Cleanse homemade detox drink for weight loss here.

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Fitness Tips - The Basics to Body Weight Training

At some point, certain things are going to start getting easier - which is good - and there are certain methods that we can use to increase the workload of that movement. So let's have a look at some of them.

1. Remove one of the structural supports
For example, let's look at the push up. Remove an arm and now all hell breaks loose. Pistol Squats, Single Leg lunge/Romanian Split Squats etc.

2. Loading
Kettle bells, vests, chains - whichever you fancy. This should be rather self-explanatory

3. Incomplete/Partial Repetitions
I come from a hypertrophy based background and one thing that I learned over the years when size is the goal: you NEVER REST DURING A SET. By rest, I mean, you never let your muscles rest - and by following that rule, you never "lock-out" a movement. Muscle fibers should be recruited and firing for every second of every rep of every set that you performs.

Let's look at a basic squat. If I perform a full squat and am now standing with my hips locked out. What is there left for my muscles to do? Well, not much. Standing isn't such a strenuous exercise (for most). However, if I incomplete the movement to say 3/4 Squats and I don't lock out, then my muscles have to continue to work.

If you don't agree with this. Go load up a bar. Squat. Slow down the movement and incomplete it.I'm not saying you should do this for every rep of every set, but should rather join it into a set here and there. Make it the last 2 or so sets.

4. Slowing Down
By slowing the movement down, your muscles spend a greater time under tension - When it comes to muscle growth, nothing beats straight up Time under Tension training, commonly called TUT.

This works well with loaded weights or after a few rounds to just kill off whatever you have left in the tank.When it comes to core work, slowing down works extremely well. Semi-Isometric Abs Bike is a favorite of mine and I use it for training sessions.

If you're a beginner, don't even bother with weights, body weight will do it for you - Same goes for removing support, leave that to when you've actually built a nice foundation of body weight strength.So the first two that you should be looking at is Slowing Down and Incomplete reps, from there you can work your way up.

CONCLUSION
So remember, stick to the basic movements if you're a beginner - Ensuring that you are performing the fundamental movements correctly. You won't be able to do advanced movements if you can't do the basics. Focus on completing full range of motion for everything that you do, unless you're implementing the "partial rep" method to one of your last sets. But if you're a beginner, then you probably won't be there just yet.And that's it for now. If I left anything out, which I probably have or you would like to know anything, feel free to ask.

Lisa Kowen has 20 years experience in the fitness industry in South Africa She is director at The F.I.T. Principles Academy, American Council on Exercise (ACE) representative in South Africa, co-owner and developer of fitness-connect.

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Dancing: A Way to Get Fit

Numerous people turn away from physical exercise simply because it is unappealing. They simply don't like it. You might discover yourself in this position. You would like to exercise but swimming or walking just do not light your fire. So what can you do?

How about dancing for physical exercise? Zumba classes are very popular as an enjoyable way of working out. With Zumba the Latin music is invigorating and just tends to make you want to get up and dance. You will find various levels of Zumba with classes geared towards the newbie, seniors as well as for kids. As your level improves you are able to move up to the next level.

Another enjoyable way of dancing for physical exercise is Belly dancing. This really is a lot tougher than you may envision, however it is really an enjoyable activity.

Dancing for physical exercise is really a fantastic calorie burner. It's extremely feasible to burn 360 calories or much more by attending a 1 hour dance class.

Ballroom dancing is really a massive calorie burner, burning as much as 374 calories a session. This numbers are primarily based on a 150 pound individual.

The nicest factor about utilizing dance as your preferred physical exercise technique is the fact that you don't have to leave home. There are limitless DVD's and Videos to select from - everything from dance to kick boxing and much more.

Dancing for physical exercise is definitely an inexpensive technique of working out. You do not need special gear or equipment. You can begin by just playing your favorite tunes and start dancing. If you have little children what fun to involve them also and make dancing a family affair.

Hip Hop dancing is another popular dance craze exactly where you are able to take a class or use a DVD at house.

When just starting out with dancing as physical exercise, as with any other form of physical exercise, you want to proceed slowly as to avoid injury. Begin off gradually and keep in mind to warm up prior to and stretch following your session. If you are just getting back into exercise, or have little to no experience doing too much of a good thing could result in a strain or injury that could sideline you before you even begin. Be careful.

Treat yourself to a brand new dance DVD and have some fun. You could even use a few of the popular Wii games together with your family members for a fun workout. What a great way to bring the family together for health, fitness, togetherness and fun.

For the best health and fitness resources online, visit Options 4 Fitness.

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6 Tips For Weight Loss Motivation

It is very easy to start a diet and fitness program. Millions do it every day. Have you ever wondered if so many people are dieting, why is there such an obese epidemic? The answer is that most lose their motivation within a couple of weeks and stop their weight loss journey. It is easy to get motivated for a couple of days or a week, but very hard to keep that motivation going. Listed below you will find 6 weight loss motivation tips that have proven to be beneficial in keeping people working toward their fitness goals.

1. Write your goals down. It does not matter if your goal is to lose 10 lbs of fat or 200 lbs of fat it needs to be in writing. The very act of putting pen to paper will spark your motivation. You should review your goal when you start your day and right before going to bed.

2. Picture your success. Find a picture of someone, that has the body you would like to have. Replace their head with yours and place it somewhere that you will see it everyday. Every time you see it, you will be refocused on your goal for a healthier you.

3. Have a why. Ensure that your reason for losing fat and getting healthy are strong ones. Look at things like being around for your family, not having to take expensive medications, and just being able to enjoy life.. As the saying goes "when the why is strong enough the how becomes easy".

4. Make sub goals. Be sure to break your goals down. If your goal is to lose 60 lbs that can be a bit overwhelming. If you break the goal weight loss down to 5 lbs at a time it is easier to focus on 5 lbs at a time. As a bonus once you reach each 5 lbs weight loss you will be much more motivated to continue.

5. Join a fitness challenge. There are many challenges that you can join where you compete with others. Competition is always a strong motivator plus the prizes that are given to the winner don't hurt either.

6. Reward yourself. As you reach each weight loss goal give yourself a reward. Make the rewards proportional. The reward for 5 lbs should not be as big as the reward for your final goal weight reward. That way you are always working toward a bigger prize. This will definitely keep you motivated throughout your fat loss program.

Just take it one day at a time and get the most out of each day.Before you know it you will be in great shape.

Mark L Crews invites you to learn more about weight loss and receive the free report "Six Pack Abs Revealed" by visiting [http://www.workoutover40.com]

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What You Need to Know About Self Hypnosis for Weight Loss

Self Hypnosis for Weight Loss
Over many decades, people have tried almost every possible way to lose those extra pounds. If you're one of those who have tried everything and nothing seems to work, then there is another exciting option for you. Have you ever tried self hypnosis for weight loss?

Self hypnosis has worked for many people, but unfortunately it does not work for everyone. In saying this, self hypnosis for weight loss has a high enough success rate to make it a viable weight loss strategy.
Now, as intriguing as this sounds, there are two sides to this method that you should be aware of. Let's take a closer look at the pros and cons of using self hypnosis for weight loss.

Pro: Self Hypnosis will not require special equipment.
Well, the obvious one is that as you are doing the hypnosis yourself, you won't need a hypnotist! Unlike most weight loss programs, self hypnosis requires nothing more but you and your belief. However, it is advisable if this is your first time at self hypnosis for weight loss, that you visit a hypnotherapist in order to become familiar with the process.

If you are also new to diet and exercise, the benefits far outweighs the cost to consult a doctor and a nutritionist to put together a healthy eating and exercise plan that's right for you. Combined with the self hypnosis for weight loss method, you are on the right path to slimming down at an accelerated rate.

Pro: Self hypnosis is an established self-help mechanism.
Over the years, hypnosis has been used to help in the recovery of lost memories, to helping people kick the habit of smoking. Fans swear by it, but many people are still very skeptical of its merits. Regardless of whether you're a fan or a skeptic, one thing's is certain: Self hypnosis has helped thousands of people lose weight and will continue to help thousands more.

Although it is not really understood why self hypnosis for weight loss works, if you speak to someone who has used self hypnosis to lose weight, you will likely be told that it worked for them after everything else failed. Such stories are still common, even to this day.

Con: It's not scientifically proven.
Although numerous studies have been conducted, they have consistently failed to find a definitive link between Self hypnosis and weight loss. As with the results seen through medical trials, it is thought that some people experience a placebo like effect during these studies. The thinking goes, if you believe it will bring great results, then the power of the mind will make it so.

The important thing to remember is that many people attribute reaching their weight loss goals to self hypnosis. All methods they have tried in the past have been unsuccessful, but finally managed to use self hypnosis for weight loss. For these individuals, the benefits of self hypnosis are very real.

The principle of belief is a key component of the Law of Attraction, also known as the Secret. Followers of this method maintain that if you believe something is real, it will eventually become real. For example, if you believe you will be wealthy through smart investment and financial choices, you will most certainly become wealthy. If you believe you will reach your weight targets and make wise food choices, more often than not you will reach those targets.

Con: It doesn't work for everyone.
For whatever reason, some people just can't be hypnotized. For those of you that have difficulty entering into an altered state of mind, you will need to try and relax by doing visualization exercises. Yoga can help immensely we with visualization. With practice, you learn how to control your breathing, clear your mind, and focus on a goal you set for yourself. Once you have mastered relaxation and visualization, self hypnosis should not be far behind!

If after reading this, you're serious trying self hypnosis for weight loss, look online for a detailed tutorial to help you get started. Alternatively, you should have no trouble finding information that will take you step by step through the process at your local library or book store.

If you've used other weight loss methods previously and they haven't worked for you, you might want to give self hypnosis a try. It's harmless, and you never know - it just might work!

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Hypnosis and Self Hypnosis For Weight Loss

The notion of using hypnosis or self hypnosis for weight loss is certainly intriguing, and one that would be nice to believe in, but is it for real? The idea isn't quite as farfetched as it used to be, since today more people are familiar with how the subconscious mind works. Hypnosis and self hypnosis are now used for a variety of purposes, and while not yet exactly mainstream, the idea is at least accepted as possible by many.

Strictly speaking, no one is saying that you can't make pounds disappear by hypnosis, as though by magic.
No, hypnosis is designed to reprogram your subconscious mind so that you behave differently. After all, your actions have a lot to do with your weight, as well as many other aspects of your physical health. Put like that, it doesn't seem so hard to believe.

So what kind of changes can hypnosis cause in our behavior.

*** Eat Less -consume fewer calories
*** Eat Healthier -make better choices when shopping/cooking/ordering out
*** Exercise More -more motivation when exercising
*** Improved Self Image -reduce self-sabotage

Can hypnosis really do all these things? Theoretically, yes. Does it always work this well for everyone who tries it? Unfortunately, no. But, then, nothing works for everybody, including diets, exercise or diet pills.

What is Hypnosis Anyway?
"Hypnosis" is a relatively new word, having been coined in the 19th Century based on the work of a man named Franz Mesmer (from whom we got the word "mesmerism" which means basically the same thing as hypnosis). It means going into a trance state where you are highly suggestible. In more recent times, scientists have identified certain specific brain waves that occur during such states.

Hypnosis was originally associated with stage hypnotists and magicians, who would make people do funny or bizarre things under hypnosis. Yet at the same time, it was also being used for therapeutic purposes. It fit in well with the emerging field of psychology, which emphasized the role of the subconscious mind in our behavior.

Types of Hypnosis
There are many ideas and theories about hypnosis, but in this relatively brief article, we'll just look at two main kinds. One is hypnosis that someone does to you -whether a stage hypnotist or a hypnotherapist. The other is self-hypnosis, which is more like meditation, as you put yourself into a relaxed, trance-like state.

One of the more popular types of self-hypnosis today are those that use technology to help induce the trance. This is usually a recording with relaxing music that may also have suggestions designed to bring about a certain effect. There are recordings for prosperity, better health, confidence, and, of course, weight loss.

Some hypnosis tapes, CDs or MP3s use subliminal suggestions, which some researchers believe are more effective at reaching the subconscious mind. Others use what are known as binaural beats, where a different frequency is played into each ear (you need headphones for this effect), in order to balance the two hemispheres of the brain.

Using Hypnosis For Weight Loss
If you wanted to lose weight using hypnosis, how would you go about it? Well, you could visit a qualified hypnotherapist. While this wouldn't be cheap, compared to any type of traditional therapy, it has the advantage of being fast acting. Most hypnotherapists focus on teaching you techniques you can use on your own, so you don't have to constantly return to them for sessions.

Another option is to find one of the many recordings that are designed to help you lose weight. These can be played at your convenience, though you can't play them while driving or doing anything where your full conscious attention is required.

Does it Really Work?
That's the burning question we all have. Trying this technique probably won't hurt, and there's evidence that it does really help some people. At the very least, it can help you relax, which can be beneficial all by itself.
Aside from this, anything that has you focusing on your goals can be helpful, even if that sounds suspiciously like what doctors and scientists like to call placebos.

Yet, hypnosis or self-hypnosis may actually do what it claims to do, at least for some people. To give it a fair chance, however, you'd have to do it consistently for a while, at least a couple of months. It could work faster than that. but even if you did see benefits, it would be a good idea to keep doing the sessions at least once a day for a while.

One Tool Among Many
Don't expect hypnosis to work all by itself. Of course, the whole point is that it's supposed to make it easier for you to stick to your diet, exercise program and other goals. However, your conscious mind has to help it along by trying your best to stay focused.

Since hypnosis focuses on your subconscious, it's still up to you to find the external tools that work best for you. In other words, you should do your research and find a diet that's healthy and that agrees with your body (not all diets work well for every person).

The same is true for exercise. If you've always hated going to the gym, you shouldn't try to hypnotize yourself into loving it. Work with your natural tendencies, and get yourself to exercise in a way that's consistent with your interests and preferences.

The real objective of hypnosis for weight loss is to allow you to do the things that you have to do to lose weight without having to exert so much will power. If your subconscious mind is more in alignment with your conscious goals, there's less of a chance that you'll sabotage yourself by cheating on your diet or abandoning your exercise program.

Using hypnosis to lose weight may sound strange or exotic, but it's really just another way to use your mind in a way that supports your goals. It may not be for everyone, but if the idea sounds appealing or at least interesting, you may want to look into some of the possibilities for losing weight using hypnosis.

Find out more information on how you can benefit from Hypnosis For Weight Loss!

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The Key to Unlocking Your Weight Loss Motivation

We each have our own reasons and motives for doing everything in our lives. There are the typical ones like money, power, and sex, and then the more lofty ones like honour and idealism. However, no matter which of these groups you fall into, psychologists have found that two motivations rune true for all humans-autonomy and self-empowerment.

That's right, we want to feel empowered and do things for ourselves. Why, then, does every major mainstream weight loss program preach the exact opposite. Rather than empower people to take control of their own life and their own weight they offer them the simple solution of handing that power over to them instead. The logic is so convoluted that most advertisements end up telling us that in order to 'take control of our lives' we need to hand it over to someone else. How is that motivation?

Now, if you are like most people, this information is jarring. And, if I understand neuroscience properly (which I think I do) your brain is about to go into a hyper drive of activity whereby a bunch of neurons will fire off and create a feeling of distress. To combat this distress our minds will begin to 'reason' away why my logic makes no sense (making no sense themselves in the process) and reaching a conclusion that supports your prior assumptions and moves you on with your life.

But that doesn't sound healthy, now does it? The problem with this way of thinking is that it traps us within the confines of our comfort zone and blinds us to any new way of thinking or doing something that could possibly help us in the long term. Like the proverbial ostrich with his head in the sand, we refuse to see what's in front of us in favour of the familiar even if the familiar is unpleasant.

But here's the reality: in Australia we have something called the National Weight Control Registry. Here, people who have successfully lost a significant portion of their body weight and kept it off for a long period of time enter their data. On this site, more than 50% of the successful individuals succeeded precisely because they didn't follow some program or plan, but merely became autonomous and figured out a system that worked for them.

Here's the real scoop: if these so-called 'weight loss' plans really worked, and worked well they would go out of business. If the goal is to lose weight and keep it off, you should only use the program once and then call it a day. Nothing could be further from the truth, however. These plans work in the short term, but the minute you 'go off course' you re-gain the weight. Then, desperate for your life back, you go back to that same program because it 'worked' the last time.

Except it didn't. If it worked, you wouldn't need it again. Ever.

The only way to lose weight successfully is to do it slowly. Yes, the results will take longer to show in the short term, but if you do it right, you won't have to do it again. Taking the long-term view of things it then becomes obvious that the fastest way to lose weight is to only do it once.

Remember, it is not about the number of calories you burn in 12 weeks, it is about the number of calories you burn over the course of your life. The only way to succeed in your weight loss journey is to take control of it yourself and keep that autonomous motivation in the forefront of your mind forever.

For more information on how to get your head into gear so you can get your butt into gear check out my online community Love Your Weight Loss as http://www.sallysymonds.com.au. I offer simple, day-by-day lessons designed to keep you focused and committed on your weight loss journey for the long term.

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How to Lose Body Fat

How to lose body fat seems to be a question that many people make in their lifetime. The older you get, the easier it is to gain fat. It seems no one can avoid gaining weight when they get older. The metabolism changes and/or they become less active. They stop growing taller and start growing wider. Although, an answer exists.

However, it is actually a good thing to ask the question "how to lose body fat?" You see that if you don't ask that question, then you're not realizing that there could be a problem when they're actually might be one. The vast majority of us gain fat gradually over our lifetime. It's always helpful to the monitor it somewhat closely.

Losing body fat really doesn't have to be hard. Actually, most people already know how to lose it. You simply need to eat right and exercise. However, too many times people look at one specific area of their body and only exercise that part. This might help to build up those particular muscles but generally won't reduce as much fat as one would like.

The trick to losing fat is to make sure that some of your exercise three or four days a week includes aerobic activity. It definitely is possible to build muscle from lifting weights and still carry a fair amount of fat. True, muscle mass does help to reduce fat because it requires more energy to make it work.

However, if the food and fluids that you eat and drink amount to giving you more energy than what you expend daily, your body will most likely store some of that excess energy in fat. Every day your body uses energy to function whether it is simply moving from one place to another, taking a shower, brushing your hair, walking out to the car, or any one of the other many things you do daily.

Most people don't really continually watch what they eat every day. Therefore, since these people don't have heavy laboring jobs or activities, they will likely gain weight. So therefore, exercise should be one of those activities that you do daily or even better at three or four times a week. You don't want to do it just to reduce fat but also to keep your body healthy. For example, your heart loves aerobic activity.

So what you need to do is a few things in order to implement the answer to the question of "how to lose body fat?" Write down all the foods (and drinks) that you consume daily in a log. This will help to keep track of the energy that you consume. Analyzing this food and drink to understand how much energy you are consuming will help to know how much exercise and activity you need to implement.

Once you know your caloric intake, you'll then have to reduce some of the food that you eat. Use a table that shows the caloric value that your foods have. Most people interested in losing fat will probably reduce their diet by about 500 cal. You will have to find out what is best for you.

Then you need to grab another table to understand how much energy you need to expend weekly. I say weekly because when your exercise, you'll need to only exercise three or four times a week and not necessarily daily. Your muscles need to repair themselves. Therefore, look at a week's worth to make it easier. However, you'll then have to break it down into each day's worth.

Now, with this information you should have a good idea as to how much of an energy deficit you'll need to lose fat. As long as you have an energy deficit, you will gradually lose body fat. When you look at it, the process is rather simple.

One of the main problems people run into is being consistent. Consistency and being persistent will be the key to reaching your goal. Small steps are best. Losing weight fast could throw your body into a defensive mode so a few pounds a week will be good enough.

The answer to the question "how to lose body fat" really is not hard to understand. Staying motivated to continue the whole process likely will be the hardest. However, as long as you use more energy than you take in, you will be well on your way. Various important considerations need to be addressed in this process including eating the right foods, drinking plenty of water, consuming enough protein, and consulting with a doctor given your particular circumstances. However, with this information and a little motivation, your goal is not far from your reach.

Go to http://www.bestfatlossprogram.com/ to get your free ebooks “Fitness While Traveling” and “So You Want to be a Fitness Model”? Losing fat definitely is not rocket science, but you need to know what you're doing. You really need one of the best fat loss programs available today. Get your fat loss expert insight from a professional that knows the tricks of the trade. Here is to your health, Rocky Simpson.

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Easy Healthy Recipes - Good Food Means Good Health

Easy healthy recipes are good food that brings good health. Sometimes, these foods are better compared to those you buy as a take-out. Here is a step by step guide on making a few dishes that are really fast to do and are guaranteed good and healthy.

The first one is a typical dish that is turned into a plate full of nutrients. It still tastes delicious, and importantly it is as good as its classic counterpart, but does have fewer calories and less fat. The secret ingredient of this lighter Mac and Cheese is pureed winter squash.

Heat the oven to 375°F. With a cooking spray, cover the baking pan. Suggested pan size is nine by thirteen inches. Boil a large pot of water, put the macaroni, and cook for about five to eight minutes. Check if it is tender and firm and drain it to a large bowl. On another pan, cook together with minimum heat the frozen squash and milk. Stir occasionally. Defrost the squash. Increase the heat from low to medium heat and wait until the mixture is almost simmering and bubbles are seen on it. Turn off the heat, remove the pan, and stir in all the other cheese: ricotta cheese, jack cheese, and cheddar cheese. Mix with it the following: salt, mustard and pepper. Combine this mixture with the macaroni. Sprinkle combined bread crumbs, parmesan, and oil on top. Bake for twenty minutes and broil for three minutes.

The second easy healthy recipe is a favorite Chinese dish for take out. Would you believe that you can make a home counterpart that is healthier? Here are the ingredients and the directions in making sesame chicken that is better served with brown rice.

Mix the following: vinegar, soy sauce, scallions, chicken broth, sesame seeds, parsley, garlic, and ginger in a bowl. Add the mixture to a previously cut chicken strips. Chill for one hour. Heat oil in wok. Stir fry carrots for one minute and jicama for another three minutes. Remove the vegetables and stir fry drained chicken for two to three minutes. Move chicken to the outer edge wok. Place chicken marinade to center of wok. Heat until it simmers. Now, add vegetables to wok. Put frozen pea pods. Cook for one minute.

The last easy healthy recipe is called fish fillet with Spanish sauce. Good thing is that the sauce can also be used in spaghetti, omelet, meat loaf, and hamburgers. You will surely love it.

Saute onions until tender. Add ingredients: vegetable oil, bay leaf, canned tomatoes or juice, salt, diced and seeded green bell pepper, black pepper, whole cloves, and granulated sugar. Cover and simmer for thirty minutes. Thicken with flour that was previously mixed to a smooth paste with water. Take away the bay leaf and cloves. Reserve this as sauce for fish. Dip fish into milk. Mix black pepper with sifted and dried bread crumbs. Roll each piece of fish into the mixture. Put fish in low baking dish and brush with oil. Bake at 350°F. Add Spanish sauce and serve.

With a lifelong passion for health, I enjoy sharing my personal experiences with diet and exercise. I also enjoy reviewing products, enjoy my latest reviews on which 36 range hood and 48 range hood [http://48rangehood.com] units to choose for your kitchen.

Article Source: http://EzineArticles.com/?expert=Sean_Jordan