Bodybuilding Fat Loss

Thursday, May 22, 2008

Herbalife Weight Loss Program

In the United States of America, it has been revealed that 65% of the adult population is grossly overweight and the figures have been ever increasing. Obesity is a necessary evil and society has already fallen victim to its malicious grip and in such cases, the primary aim of the overweight individuals should be to lose weight. There are several different kinds of weight loss products available in the market though not all of them are very effective and some of them are even very harmful for consumption. This is especially true of the various weight loss pills which are frequently consumed by the obese people to ensure frequent weight loss. But instead of reducing the fat content from the body, they reduce water levels and thus weight gain is immediate after the pill is discontinued. It is often believed that natural resources are more effective as weight loss supplements like green tea and therefore they are used more prevalently for weight loss. Herbalife weight loss program includes the consumption of herbal pills and nutritionally rich balanced diets to aid weight loss. However, before indulging into a discussion regarding the effectiveness of herbalife products, it is necessary to have an understanding of hemorrhoids.

It has been estimated that in America itself, about 75% of the population is affected by this bowel disease which effects bowel movement due to the accumulation of excess fat in the body. These hemorrhoids affect the rectum area in the form of inflated veins which in their turn affect bowel movement. These hemorrhoids have been linked to be a cause of obesity. Under such circumstances it has been revealed that herbalife nutritious foods and herbal tablets are immensely effective in providing relief to the patients. Unlike the plethora of ineffective weight loss programs, herbalife has been studied and considered to be extremely effective and safe for usage. This is because contrary to the fad diets, it is made up of healthy food products which provide optimum nutrition and therefore does not affect health adversely and cause weight loss at the same time. Herbalife products are successful in increasing the grades of stamina and energy and while it is true that they control the desire for food by means of suppressing hunger, it also aids in reducing cellulite by burning the fat. Herbalife diet program does not impose any form of restriction on the form of food that is to be consumed but they must be low in calorie. Regular exercising isn't mandatory for this program which has made it quite popular.

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FatLoss4Idiots Scam Alert - Don't Believe These Things

Over the past few weeks it has come to my attention that some people who are using Fat loss 4 Idiots have been approached by certain other people who offered them some diet pills, patches, and other merchandise claiming that these were perfect weight loss boosters for people who use Fat Loss 4 Idiots. After I heard this, I decided to write this article.

Heed this warning: Don't fall prey to these Fatloss4idiots related scams. I'm not saying all of these diet pills and stuff are scams, only that they have nothing to do with the Fat Loss For idiots diet. If you're already using the diet, than it is my opinion that you don't need anything else in order to lose weight in a fast and continuous way.

I totally understand your desire to lose weight in the fastest way possible, but there is simply no need. I believe that Fat Loss 4 Idiots can work for you without any additional help like it did for thousands of people before you.

I hope these Fat Loss For Idiots related scam offers will read this article and stop what they're doing as they may ruin the reputation of the diet which has done wonders for many people. If not, then I hope that I helped you, the reader to save your money and keep going on the Fat Loss 4 Idiots diet until you reach your weight goal. Don't trust any of these diet pills. The diet is all you need to succeed.

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John Davenport lost over 30 pounds in his twenties after being overweight most of his life. To read more about fast weight loss, click here: Fat Loss 4 Idiots Scam

Sound Tips For Weight Loss After Pregnancy

Weight loss after pregnancy is a gradual process. It is important to understand that you have collected mass over nine months of your pregnancy period and hence it will take some time to lose it all. Tips are usually given by everyone around you but if you are really not convinced and need some sound advice, go to your doctor.

Always remember to give time to your body to heal after delivery. It is not advisable to strain your body with strenuous exercises which will only cause further damage. Your exercise program should always be combined with a balanced diet.

Start gradually with light forms of exercises like walking or yoga. You are the best judge to know when to stop if you feel you are overdoing it. Never choose to ignore the alerts. The pregnancy period has been a cycle of physical exertion for you. Be good and kind to yourself and take your exercise regime in slow steps.

You tend to put on about 25-35 pounds during your nine month pregnancy period. You are bound to lose about 12-13 pounds after giving birth and thereby be left with only 12-21 pounds to get rid off. The 12-13 pounds that you lose is because as you deliver, your uterus shrinks back to its size and the hormone levels which are at their peak also begin to fall. The weight in your body was the collection of the amniotic fluid which was holding your baby, the weight of your baby and the placenta. As all this is released you naturally find a dip in your mass. However, this is only about 30-40 percent of your weight. You still have your additional weight gained that you will have to lose diligently with exercise and diet plan.

Easy Tips

Proper nutrition is essential if you are breastfeeding your baby.

Have sufficient quantities of fruits, vegetable and whole grains. These foods are packed with nutrients which will give you a satisfied feeling.

Choose from low fat products like skim milk, cholesterol free butter, yogurt.

Hold yourself back from junk and processed food.

Always break down your meals into 5-6 smaller frequent meals. This will give you energy which can last throughout the day.

Have your food only when you are hungry. If you still feel hungry try to have healthy snacks or fruit juices and avoid binge eating.

Have sufficient water and fluids at all times. Drink some water just before meals to avoid overeating.

Exercise. Follow small tips like taking the stairs when there is an elevator, parking your car far away, going for walks with your baby in stroller.

Your weight loss will be easier if you follow these tips. Focus on your exercise and nutrition. Don't overexert your body for those few extra pounds of weight. Never feel the pressure of exercising, enjoy every moment; this will enable a good and healthy recovery.

After delivery, the foremost thing on your mind must be weight loss. Weight loss after pregnancy will get delayed if you are breastfeeding your baby. Do exercise and follow some healthy tips for effective weight loss. For more information visit pregnancy.

How to Lose Belly Fat Fast - Warning

This is not how to lose belly fat fast - starving yourself and not exercising. Getting your nutrition right, eating more in controlled portions and working out regularly are the best combinations for effective weight loss. There's no point to stop eating - it's just plain stupid - and you will fall to the temptations of cravings.

Outcome - you will end up eating more than you should. But you can get a lot of info on sensible eating just by 'Googling' for it. However, there are 4 points that are often overlooked - but are critical to your fat loss efforts.

Below are 4 must know tips on how to lose belly fat fast

1. The Plateau : You will find losing weight easy at first, but there will come a time when you may plateau. If you do -- you must stop the negative self talk that says 'I can't do this' or 'It's just too hard'.

Best yet, forget the scales for the week, and try different positive goals like eating 1 more piece of fruit for the next 7 days, go to the gym tomorrow or cut out sugary drinks for the week. Every little bit counts.

Setting smaller, achievable goals every day to give yourself a sense of achievement and momentum.

And always stay positive - remember you objective is not to look a fitness model - just a fitter and healthier you. One who is more active and doing more with your life.

Fact is - always expect the lows and highs during your fat loss journey - nothing is perfect.

2. Focus on Today, Not Tomorrow : Review your eating habits - just stop and think about what you are putting in your mouth.

Ask yourself, 'Is it worth it?' If it is food that will add more stomach fat, swap it for a good habit, like cutting down on alcohol for water, or choosing low fat ice cream.

With practice, it soon becomes your habit.

3. Spoil Yourself : No food. Nothing beats rewarding yourself with an incentive in exchange for a weekly or monthly goal.

Set yourself a challenge to visit the gym 3 times a week or just drinking water only for the week (no caffeine, no soda and any liquid calories).

And when you do meet that challenge, why not add $5 into a 'spoil myself' bank account towards something special like a facial or a weekend getaway.

This is a great way to keep you focused on your fat loss journey.

4. Check labels carefully - Most canned or packaged foods include small amounts of wheat, egg, yeast or dairy produce, so make sure you read the fine print on the labels. But the best way to keep away from unwanted additives is to prepare the food yourself - at least you know what you are putting into your meals. Homemade is always a better option.

So you may be still asking 'How to Lose belly fat fast'?

At the end of the day if you lose weight sensibly with the aim to lose it over time, you will lose the belly for good.

Remember - you didn't gain the belly fat in days, so you can't expect to lose it in days. Just not natural and it isn't worth it.

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Weight Loss the Natural Way

Almost everybody struggles with their weight at some point in their lives. For most of us, this turns into an ongoing struggle that only gets more difficult as we get older. Unless we are able to get a handle on our weight, it may become more and more difficult for us to lose it. Even though all of us would enjoy having some kind of pill that would magically melt the weight off of us, it just isn't that easy. That isn't to say, however, that we can't help our weight loss along through the use of herbal supplements.

Weight loss is as simple as calories in, calories out. If we take in more calories than we are burning off during the day we will gain weight. On the other hand, if we keep ourselves at a deficit, as far as calories are concerned, we will lose weight on a daily basis. Many of us have several things that are working against this weight loss, such as poor dietary habits, a slow metabolism and lack of physical activity. If you have a strong desire to lose weight but do not have the time or motivation to do so, these herbal supplements may be able to help you overcome your problems.

The first type of herbal supplements that you can take actually helps to curb your appetite. I don't know about you, but I often find myself eating when I'm not really hungry. At times, especially when I'm stressed out, it seems like I could eat all day long. By taking an herbal supplement to help control your appetite, you take this compulsive eating away from yourself. You might find that this is all you really need in order to begin losing weight. Once you see the weight start to come off, you would be surprised at how motivating it can be.

Another problem that we have to deal with is slow metabolism. This can be as a result of a glandular problem, such as low thyroid or a simple matter of lack of physical exercise. There are herbal supplements that will be able to help you to pick up your metabolism and balance your body out. This will have the effect of helping you to burn additional calories throughout the day and even while you are sleeping. If you are at a slight calorie surplus now, these supplements may put you at a deficit without changing your eating habits at all.

Of course, the best way to combat weight loss through the use of supplements is by combining these two. By taking a multi-supplement that helps to curb your appetite and build up your metabolism at the same time, you're giving weight loss efforts the 1-2 punch. Not only will you be eating fewer calories, you will be burning them at a faster rate. It's one of the easiest ways to kick start your waist loss program and get yourself on the road to that trim body you have been dreaming about.

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Fast Weight Loss

Diet pills, diet patches, prepared meals. There seems to be millions of ways to help with fast weight loss these days that it seems strange that we are experiencing record obesity rates around the world does it not?

It seems more about the industries ability to push our "lose weight fast" buttons than it does to actually help anyone with weight loss.

We all know the real key is to learn how to eat and teach ourselves how to do it without being hungry all the time. If we can manage to find the way to drop the pounds without being hungry then we probably have a plan we can stick with and keep that extra weight off for good.

Is there really a quick diet fix? I think that is a matter of what we are willing to do to make it happen.

Finding the right plan and sticking to it is the key and being able to see results fast and steady is all the motivation most people need. Well that and not having to take out a second mortgage to pay for a diet plan. The prepared meal plans have been billed as some of the best but let's be honest that the food does not really taste that good and it is way over priced for what we are getting. Besides that most of us are capable of making our meals if we just knew exactly what it was we were supposed to prepare.

The best fast weight loss I have ever experienced was being able to be flexible with the meals I choose and not having to starve myself or fight urges when I am feeling hungry. I have learned that food is not my enemy when I understand how it reacts within my body and it has been the key for keeping the weight off.

I have a small site that provides more information about fast weight loss without the pills, patches and expensive meals. You can visit it at:

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Weight Watchers - Their Life Story

Weight Watchers was founded by Jean Nidetch in the middle of the 1960s and her goal was to offer service and assistance to those who were looking to lose weight. She therefore offered to these people different products which helped them when dieting and thus lose the weight. Her early success in this field has now turned into a successful world wide company which operates in more than 30 countries and goes by the trademark name of Weight Watchers; however this can be translated into the local language of any given country if required.

Weight Watchers is made up of two different programs that a dieter can follow being either the Core program or the Points program. Each program that a dieter chooses to follow is supported by a group that helps when needed most such as during group discussions and accountability (ensuring that the dieter is reaching their target weight).

The Points program is a program which puts a numerical value on a persons burning of energy and their actual calorie intake. Each serving of food that they consume is given a number of points and conversely different styles of exercise undertaken by a dieter will be given a negative point(s). So during a certain week each dieter will have a certain number of points that they must try to hit in accordance with the overall weight loss they wish to attain and their actual current weight.

Certainly is this respect this is where the Weight Watchers program is so very different from either the South Beach or Atkins Diets as a person on this program is not limited to what foods they can eat, but rather to how much of that food they are allowed to consume. For example, should someone wish to each more of one food that has a high points value, then they must carry out the appropriate exercise and watch the other foods that they eat throughout the rest of the week to counterbalance it. Certainly the amount of exercise that a person takes whilst on a Weight Watchers program is correlated to just how much exercise that person wants to do. So if they decide that they do not want to exercise or exercise only a little, then they can not eat as many points compared with someone who is exercising regularly, and such people can eat those foods which have a higher points value.

Unfortunately this type of diet is not to everyones liking as it makes the person accountable for what they are doing and does not allow any room for cheating. So if someone wishes to cheat on this diet, they will not be harming anyone else but themselves and their chance to lose the weight. The most annoying thing about this diet is the record keeping, a lot of people find this cumbersome as they have to make sure that they record every single food item they have eaten throughout the day and make sure that they give a point value to each item of food, if they do not then it means that they will not necessarily succeed in their overall goal of removing the unwanted weight.

Kerris Samson a work from home mum, living in Spain who with her husband Mark has set up a number of sites dedicated to all matters relating to living a more healthy lifestyle on such subjects as Wheatgrass, Detox Diets and Programs and now a site dedicated to Weight Loss and especially Weight Watchers. If you would like to learn more please visit http://www.recipes.kitchens101.info.

Why Calorie Counting Diets Are Doomed to Fail

Dieting sucks, especially in today's society where food is so readily accessible. Everywhere you look there is a stand offering food that is loaded with calories and is 'bad' for those trying to lose weight. Food companies - especially fast food companies have huge advertising budgets, and they spend millions on market research to see how best to tempt potential customers into purchasing their product.

It is almost like they are working against you personally, with that little voice in your head telling you it will be alright to just have a chocolate biscuit today because you can cut back on the amount you eat tomorrow. It is like you have a huge foe bombarding you with 'loaded offers' from close quarters and you have to stand and face this bombardment all alone - dieting sucks.

Not only are you being bombarded, but you are also being attacked from the other side because the people who promote diets are telling you that food is the enemy and to lose weight you must cut the calories.

Talk about dealing blows to your self esteem, one side promoting all these great tasting goodies and the other side telling you that you can't have them because if you do, you will be a failure. On top of this you look at friends and colleagues that seem to be able to eat what they like and never put an ounce on.

Dieting really sucks - and there must be a better way.

I don't know about you, but I have asked myself 'if calorie counting diets don't work, what does' there must be a better way. I may not be the most self disciplined person in the world but I certainly am not the worst in the world either, and the feeling of always being hungry is hard to put up with day in day out. I have also pondered why 2 people can eat basically the same things and 1 person becomes overweight while the other person does not, something doesn't seem right. I know a lot of factors can affect the preceding statement such as the amount of exercise that both people complete, but so often people that eat and do the same things end up vastly different in their weight.

I decided to do a little 'digging around' to find out why this might happen and I believe the answer lies in a person's metabolism. A person with a higher metabolism burns calories faster than a person with a slower metabolism, therefore 2 people eating the same things, the person with the higher metabolism will burn more calories in the same amount of time compared to the person with the slower metabolism.

The obvious next question was 'how do I increase my metabolism'? Do I have to become an elite athlete and be fit enough to run a half marathon. I found that fitness helps but is not the most important thing. I was glad to learn that my daily walk was sufficient because I really enjoy my 'mynd time' when walking. I know some people find it hard to exercise, so it is comforting to know exercise is not the be all and end all of increasing your metabolism.

What I did find was that the things that affect your metabolism the most are the kinds of foods that you eat, and the frequency that you eat food. I found this hard to believe, but you increase your metabolism by eating more frequently, which flies in the face of traditional weight loss programs. At last some dieting information that promotes eating and not 'food is the enemy'. Just don't tell the fast food companies or we will end up with the 'increased metabolism quarter pounder' being promoted all over the place.

To learn more about increasing your metabolism visit Increase Your Metabolism for Easy Permanent Weight Loss and forget about always feeling hungry.

The Exercise That Reduces or Reverses the Effects of Aging

One of the easiest and most convenient forms of exercise is walking. Different studies have shown that walking for thirty minutes, three times a week, has a host of beneficial side effects. Reduction of blood pressure, a reduction in anxiety levels, retaining bone mass and weight management are a few of the rewards we reap from walking.

New studies show that walking can also reduce the risk of Dementia and Alzheimers disease. Starting in our forties and fifties, people who stay active by getting up and walking are at less risk for developing these conditions. These studies have shown that walking may even reverse the mental aging process, which allows senior citizens to continue to be mentally alert at a later age.

The latest study from the University of Colorado at Boulder has shown that leisurely walking has the same weight loss effects as walking at a normal rate. Slower walking also reduces the risk of injury. It can be done anywhere at anytime. Slower walking however does not necessarily improve cardiovascular fitness so an aerobic activity such as bicycling or working on ellipticals, two to three times a week, is suggested for maximum effect.

These new studies have basically shown us that it is easier than ever to find ways to stay fit. Taking our dogs for a walk can be one of the healthiest activities we have for both ourselves and our pets. Taking our children for a walk with us can be a bonding experience that benefits our mental as well as physical health. Parking further away at the mall for a marathon afternoon of window shopping with friends can be great fun. These are all activities that can be easily incorporated into our lives. Using our creativity, we can find little ways every day to have fun while becoming fit. So, lets get outside and stroll our way to a better life.

Constance Weygandt is a balance mentor who specializes in finding answers for those individuals who are seeking an alternative to conventional weight management. For more information or to sign up for Constance's newsletter, visit her website at http://www.balancedwellnessonline.com

Online Healthy Weight Loss Program - 4 Important Points You Must Know

Heard before on an online healthy weight loss program? These programs are specially designed to help individuals like you who want to lose weight fast, and yet healthily. These weight loss programs are ran online, which is a major advantage for people who have busy and hectic schedules which prevent them from going to the gym.

If this is your first time joining an online healthy weight loss program, you will most probably be thinking whether it is worth it for you. Usually, most of the weight loss programs are worth it, but it really depends. Keep in mind that you must choose a weight loss program that suits your objectives, needs and costs.

You will need to find out what services, features and benefits that these weight loss programs offer to you. I've highlighted some of them below for you.

Healthy Eating Dieting Plan
You have already realized that eating healthily is an integral part of any weight loss program. Usually an online healthy weight loss program will have a variety of healthy food recipes that you can make yourself at home. Most of them includes drinks and also tips on how to shop for healthy products at the grocery.

Weight Loss Exercise Plan
Exercise is also a very important aspect for losing weight. Therefore, the online healthy weight loss program should provide you with a detailed exercise plan that suits your lifestyle and schedule. Usually, they would have a long list of exercise plans for their members to choose from. If you can't find one, you should be able to consult one of their fitness trainer and come up with one of your own.

Online Message Board and Community
This will be the main channel that you will keep in touch with other members about your progress and difficulties. You can find a lot of very useful information being posted and shared here.

Free Trial Periods
Nowadays, because of the fierce competition among online healthy weight loss centers, most of them now offer a 7 day or 1 month trial period. Don't miss out on this! You don't have to commit yourself to any weight loss centers yet. Try them out for a short period of time, get to know what they offer you and then only decide.

The above are just a few of the main things to keep in mind when you are looking for online healthy weight loss programs.

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Cardio Increases Appetite

Does aerobic training burn fat? It should, but why are so many people still overweight, no matter how much long slow exercise they do? Cardio exercise is such a strange thing. In theory, it should work so perfectly well for all men and women, but as anyone who has tried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others. And you know who it works best for? Young, fit males. The guys who don't need any help! Young guys can workout all day long, they have nothing else to do. The guys who have a fast metabolism, exercise a lot, and have plenty of muscle.

It works for them, but does it work for you? Probably not. British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That's a lot of exercise, but it helped the subjects lose an average of 8.You should lose a lot of weight with cardio - if it worked. So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds. The scientists think they know where things went sour. They classified the subjects into 2 groups, called the "Compensators" and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts. Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? Cardio might increase your appetite.

So if your cardio program is not working for you, check your appetite and calorie intake to see if you are "compensating" for your efforts. If you are, you might be better off using a program of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

Researchers have proven intervals burn fat. And increased catecholamines can reduce appetite, among other fat- burning benefits. In the real world, few people lose 33 pounds after 12 weeks of cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity exercise a go for your next workout program. Beat the curse of cardio with high-intensity fat burning workouts that don't use cardio.

Discover the cardio-free fat burning workouts and the bodyweight exercises that burn belly fat.

Tips On Fast Weight Loss For Special Occasions

If you are like me, you have probably been through all this before, the family wedding is coming up next month and you can't seem to fit into that suit or dress because you have put on too much weight. So you must lose at least ten or more pounds quickly.

Losing weight quickly is not advisable as most of the loss will be muscle tissue and water; you put on the weight slowly (usually over years) so normally you should take it off slowly and then you will know that the majority of the loss will be body fat.

But you have a problem here and the clock is ticking so you will have to diet pretty hard to meet your target weight loss. Let's look at that first, you all know that diets don't work; they send the body into starvation mode, a survival mechanism from long age when humans faced periods of famine.

Going too low in calories causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.

Research shows repeated dieting actually makes it harder to lose weight and easier to put it on because when you dump the diet and return to normal eating habits the drop in metabolic rate caused by the diet means that your old habits actually represent an excess in calories.

Not only do you regain the fat stores just lost, but also you may even gain an extra bit.

Knowing this, you really don't want to put yourselves through this rigorous process, but for this special occasion you will. First though, you will have to boost the metabolism that has been lowered by the dieting.

To do this you will have to perform a "Strength Training" workout to generate that initial spike in your metabolism. By increasing the lean muscle on your body by using Strength Training, your metabolism will increase, burning fat along the way.

The strength training technique I use requires just twenty to thirty mins per week. Gone are the days of the five-day a week program with 6 to 12 sets per body part that, method has never worked.

One short intense strength-training workout a week will elevate your metabolism more than you ever thought possible.

While the calories expended doing exercise are important, the increase in metabolism especially after strength training continues long after the exercise is finished, burning calories at the same time.

The two main components of this technique are the intensity of the exercise and the recovery after the exercise.

Infrequent, short, high intensity weight training sessions, followed by the required amount of time to recover and become stronger is what is needed to increase functional lean muscle and lose body fat.

Small frequent meals should be consumed during the day each containing a little protein to maintain muscle mass and energy levels. A high quality broad-spectrum vitamin and mineral supplement should also be taken on a daily basis.

As before get the calories from high quality food but if you can't, utilize a blender to make concoctions from skim milk with whatever additives you want to use, just as long as you keep count of the calories for your daily total.

Now use these blender mixtures and solid food for your daily feedings. Spread it out over many small meals a day instead of the traditional three meals a day. The way to keep track of weight loss is to buy a calorie counter and record your daily calorie intake for a week.

Now average out how many calories you consume a day with the use of a seven-day eating plan and calorie counter, once you have this figure subtract 1000 calories and this will be the target number of calories you will be aiming for.

Remembering that one-pound of fat contains 3500cals, losing 1000 calories a day will total 7000 for the week, which equals two pounds lost by dietary means alone. Another technique for low calorie eating is to watch your fat intake as this has the most calories.

Incidental activity is also very important if you want to lose this amount of weight in this short period of time, by increasing incidental activity you can burn at least another pound a week The best exercise for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors.

Walk until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week.

Well there you have it, as an experienced trainer I wouldn't recommend this type of program to my clients. The weight loss is just too quick and the program would be very hard to maintain owing to the very low caloric intake.

I advise my clients to decrease their calories by just 500 per day (and no more) below their maintenance levels and they will be losing 1 - 2 pounds of body fat every week, safely, without craving and without too much disruption to their lifestyle.

In conclusion remember, think long term here and that's between 30 and 50 pounds of fat lost in six months. Any faster and all you will be losing is water and precious muscle tissue.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss e-course.

Fast Weight Loss Exercise Program

A fast weight loss exercise program is fairly simple to develop and implement. The real question is, "Can you stick with it long enough to lose weight?"

We all know that exercise is important to maintaining a healthy body as well as a healthy mind. We also know that exercise is an important ingredient in our plan to control our body weight.

There are a variety of fast weight loss plans available. Let's take a look at a fast weight loss exercise program that you can implement immediately. You can use this fast weight loss plan as described or tweak it to fit your individual preferences.

The best fast weight loss exercise program is . . . walking! Are you surprised? Well, let's take a look at why walking is the best of the fast weight loss plans.

Walking is an aerobic exercise. Aerobic means literally "with air" and includes activities that are moderately intense, activities that you can continue for extended periods of time, and activities that use the large muscle groups in our arms and legs.

Jogging, cycling, skiing, and rowing are also forms of aerobic exercise. The reason walking is the best choice is because it can be done by anyone at anytime, anywhere, by ourselves, and with no special equipment. It's simple, invigorating, and effective at assisting with weight loss.

Arguably the most important benefit of walking is that it prepares us mentally for the challenge of weight loss. The most important ingredient in any fast weight loss plan is action. We must take action before any change will occur. Walking is an action that is both simple and easy. The action of walking is a signal to our subconscious that we are ready to include additional actions in our weight loss regimen.

Aerobic exercise offers specific benefits related to weight loss including:

<1> Aerobic exercise burns calories. Most of us discover that we consume less food when we exercise on a regular basis. This combination of exercise and reduced calories results in fast weight loss.

<2> Aerobic exercise burns both carbohydrates and fat during the first 30 minutes. After 30 minutes of aerobic exercise, your body primarily burns fat.

<3> Muscle burns more calories than fat. Aerobic exercise helps to increase muscle mass. Consequently, you will be able consume more calories without gaining weight.

<4> You will find that a moderate amount of aerobic exercise will decrease your desire to eat.

<5> You will also find that with a consistent amount of moderate aerobic exercise your tendency to overeat will decrease. It is well-documented that both stress and depression are reduced as a result of moderate aerobic exercise.

So, there you have it! A fast weight loss exercise program can be structured around moderate aerobic exercise, beginning with walking. And, the great news is that you CAN stick with walking long enough to lose weight.

Now it's up to you. Start right now. Take a walk. That's your first step toward maintaining a healthy body as well as a healthy mind.

Take a look at this fast weight loss exercise program. You can read more articles as well as take a closer look at a highly successful fast weight loss plan. Click here http://www.how2no.com for more info about fast weight loss plans. You can do it!

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Mind Blowing Exercises Which Would Give You Rock Hard Abs Within Days - Achieve Stunning Results

Nothing can be more sexier on a body than a strong, flat, rock hard six packs. Every person wants to get abs as fast as possible yet only a few know how. You see there are exercises designed to help you attain the kind of results you desire with your stomach. There are two way of doing things- The hard way and the smart way. The hard way involves the old patterns of exercise which take a lot of time and produce results with time, and than we have the smart of exercising, This kind of exercising is the most effective and produces quick results. Read on to discover some of the most smart exercises you can do right now and achieve earth shattering results with your abs.

The situps- This might seem like a traditional exercise but you can do wonders with it if you know how to do it right. Now lets do this old traditional exercise the smart way. One of the best ways to get the maximum results with situps with minimum efforts it to put some weights on your chest. This would not only help you get better results within no time it would reduce the number of reps too thus saving you a lot of time.

The bent over row- This is another extremely effective way to build your abs and add definition to them too. Bend over slightly with your feet shoulder width apart. Make it a point to keep your back a bit arched and lean a bit forward, Now get a bar or weights and pull them up and squeeze your shoulder blades together as you life it up. This can be done only 5 minutes a day and you would see instant results within no time.

What you don't know yet- But this is just the tip of an iceberg. There are stunning other exercising benefits which you were never aware of before. It's strange to know that most people don't even know this. This is something you simply can't afford to miss- Click Here

To Know More Visit- http://www.perfecthowto.com

The Truth About Diets And Weight Loss

If you haven't tried fad diets over the years, there is still a good chance you have heard about them. You have probably wondered if these diets work. After all, it sure seems that people have success with them. The truth is some of them do work - for a while. Several of these diets have other health complications. Regardless of what you have been led to believe, the idea that you can eliminate a whole group of foods is unhealthy.

How can eight slices of bacon be better for any body than a slice of whole-wheat bread? Sounds a bit absurd, doesn't it? Yet, when shown apparent evidence of massive weight loss, common sense often is replaced with the desire to join the latest "foolproof" fad diet.

Enough of the sermon! There are proven methods of weight loss. That is what this article will look at. The lack of excitement and popularity is made up for by the effectiveness of these techniques.

1. Calories count.

The one sure way to lose weight is to take in fewer calories than you expend. One pound is equal to about 3500 calories. This means for every 3500 calories you burn above and beyond what you take in, you will lose one pound. You can come up with this difference either by taking in fewer calories, or expending more through exercise. The best recommendation is to balance the two.

2. Food matters.

It is nice to think that avoiding, or some secret combination of, certain foods will make it easier to lose weight. Fad diets prey upon this very idea. There is some truth to this, but only to the extent that healthy foods are a better choice. As obvious as that is, fad diets cloud the issue.

Eat whole, nutritious foods. Avoid saturated fats, sugar, and refined foods. And, as mentioned, calories count. So choosing lower calorie foods will help the weight come off faster.

3. You got to move.

Exercise seems like hard work to those who prefer to sit down in front of the television. You can find ways to get moving that you enjoy. Walking is easy, but some find it boring. Taking the stairs, not taking the car if possible, doing your own yard work, playing with your kids or pets, swimming, or even throwing a Frisbee around all are forms of exercise.

The key is to get yourself moving. It does not have to be a chore, but it does have to become a habit. Find a way to get moving that you enjoy.

Admittedly, these tips have been around for a long time, but there is a reason - they are effective. Any weight loss plan that incorporates these three things is bound to succeed. There is also the benefit to your overall health, not just your waistline. The next time you hear about (or think about trying) the newest and hottest diet, read these tips again. You will likely save some money and lose weight the right way in the process.

Michael Oksa is the co-author of "121 Tips To Help You Lose Weight And Keep It Off". He believes in helping people achieve their weight loss goals and provides these tips free of charge at http://www.how-to-diet.net

Weight Loss Motivation - What to Do When 'Life Happens'

Last week was one of those testing ones - you know, the ones with lots of lessons in them! The fact of the matter is that 'life happens'. Because we are only human, and not perfect, we err from our focus of comfort loving and return to comfort eating. Keeping a focus on happiness at these times is a lesson in itself.

So we turn to food when the going gets tough. Worse still, we then give ourselves a good mental beating for having eaten inappropriately. As all our negative messages flood back with vengeance, our focus on happiness and self-love disappears. How helpful is that? The stress that this causes only leads us into more inappropriate eating. It is all a vicious circle!

What we actually need is love, understanding and compassion from ourselves. We also need to refocus on the thoughts and actions that make us happy. The steps to take at these trying times are easy but unfamiliar so they require practice.

Remember, this is a new mindset, abundant with love and so if you have reached out inappropriately for food try the following steps...

1. Switch off the 'Negative Natterer' that fills you with guilt and shame.

2. Reflect on the situation with empathy and understanding.

3. Reflect on what learning you can gain from your present situation.

4. Make a list of all the positive signs of love that surround you.

5. Consider the actions you can take that are self-loving.

6. NOW TAKE ACTION

7. Praise yourself for your change of thoughts and actions.

No more berating yourself for being human. That is a certain way back into the trap of long-term comfort eating. Life is too short to be trapped in such a vicious cycle. Life is for living and for loving. And that means loving yourself enough to fill your life with happiness, not pain and torture, where food, weight and size are concerned.

The remarkable thing is that the more self-loving you are and the happier you make your life and thoughts, the more your lose weight. Watch how quickly you get back on track with your healthy eating when you practice this 7 step action plan. Watch the happiness flow back to you - you deserve it.

Chrissie Webber is a published author, business coach and leadership trainer. As Managing Director of Life-Shapers Ltd she is developing her online weight-loss motivation company http://www.lifeshapers.co.uk into a franchise of Life Shapers Weight Management Coaches.

Her track record in the area of weight management is firstly a personal one. Following a lifetime of weight issues - at her heaviest, over 21 stone and a massive size 30 - she has personal experience of diets and their devastating effect on size and psyche.

With a background in nursing, psychology and business coaching, coupled with a lifetime of dieting, she developed and successfully used a series of models and tools that enhance weight loss motivation. Now over 5 dress sizes smaller and having sustained her weight loss for several years she has written a book about her motivational journey. Weight Loss, Life Gain - A Motivational Journey to Permanent Weight Loss was published in January 2008 by Accent Press.

Her Blog http://www.chrissiewebber.co.uk and free monthly eZine now offer support to others.

Are All Saturated Fats Unhealthy?

Nope! Surprisingly, there are healthy fatty foods that you can eat...

And I know all about the confusing information out there -- it just drives me nuts. Tons of people say no this, no that and the real truth of the matter is you don't know what their actual agenda is...

So today, I am going to ask you to open up your mind because some of what I say is going to be contrary to the politically correct media and nutritional advice that is being dispense...

And yeah, many of the advice is being dispensed by doctors, so-called health experts and the granddaddy of them all -- the mass media.

The way I figure it out is all the usual suspects above treat everyone like you and me like mushrooms. Shovel manure over us and keep us in the dark with confusing and conflicting information.

To start with, we absolutely NEED healthy fats in our daily diet! It is so vitally important to our overall health. Did you know that fats are critically needed for all the cell membranes in our body? However, if you eat the processed foods that contains chemically altered fats -- guess what? Your cells ain't gonna be happy...

It means your cellular functions won't work right. It means your body has to work harder to find the right fats to repair and maintain the cells. It means you have greater risk of degenerative diseases.

You need healthy fats for creating energy, for breaking down vitamins and minerals. And so on and on...

In short, FATS are absolutely, critically needed for a lots of important functions in your body -- and if you listen the one of the most dangerous advice you hear from all those so-called health experts listed above... about following a restricted fat diet or even a no-fat diet...

Don't do it! You are putting yourself in great danger! It is one of the most unbelievable piece of garbage information about health that I have ever heard!

And if you think about it, or even followed that advice for a period of time... did you lose your body fat? I'm guessing no.

And no wonder... fat is also critical to digesting your food intake. You NEED healthy fats to lose body fat, to become lean and healthy. To be disease-free.

So don't fall for that clap trap. It is utter nonsense and I think the whole reasoning behind that is the hysteria that if you have excess body fat, restricting your fat intake will force your body to use up the internal fat. That simply isn't true.

Let's use some hard, cold facts. There is a researcher by the name of Dr. Mary Enig who is a P.H.D., and one of the leading experts on fats -- she said that there is very little scientific evidence supporting the theory that high fat diets is bad for us.

Let's use a real world example. Hundreds of years ago... the Pacific Islanders had a typical diet of mostly coconuts. As you know, Coconuts is saturated fats. And in spite of getting 75% to 66% of their total daily calories in Coconuts, these Pacific Islanders enjoyed a very healthy life -- free from heart diseases and obesity.

But modern Pacific Islanders eat typical western diets that are unhealthy and many of them are obese or fat... but that is another story for another time.

My point is, even if you eat a diet that is mostly saturated fats -- you would be healthier than anyone who followed a no-fat diet.

Another example would be the traditional diets of Eskimos. Their diet has the same proportion of fat as the Pacific Islanders did because they ate whale blubber, seal fat, and cold water fish. And Eskimos were famous for health and longevity!

I can also point to tribes in Africa -- the Masai tribes and Samburu tribes -- they ate a diet of whole milk, blood and meet. These folks enjoyed low body fat.

And don't forget about the Mediterranean diets which is very high in fats from Olive oil?

And then you can compare all the groups mentioned above with the North Americans -- a lot of them eat unhealthy western diets with little or unhealthy fats.

And guess which group is overweight and obese?

I think it is pretty clear from the evidence I pointed out above that many of the so-called experts who promote no-fat or low -fat diets don't know what they are talking about...

In fact, they say if you repeat it often enough... it must be true.

But we aren't sheep and we are much smarter then them... So we are going to look at the list of healthy fat choices that you can incorporate into your diet:

Coconut fat. Although it is 92% saturated fats, it is one of the healthiest natural fats you can consume. It is also an excellent cooking oil because saturated fats are more stable and don't oxidize as easily as the unsaturated fats do. Which can create free-radicals which can damage your body. Good sources of coconut fat is coconut milk, coconut oil or fresh coconuts.

My favorite source of oil -- extra virgin olive oil! It contains 16% saturated oils and 71% unsaturated oils. Extra virgin olive oil is from the first pressing of the olives and has a higher percentage of free-radical fights -- antioxidants. Unlike a lot of the other cooking oils, industrial solvents weren't used to extract the extra virgin olive oils. So it is much healthier for us!

Chocolate! More specifically, bittersweet chocolate which contains over 70% cocoa fats. It has lots of antioxidants and the cocoa butter contains about 59% saturated fats. This is important -- even though some folks prefer milk chocolates -- that chocolate isn't as beneficial as the dark, bittersweet chocolates. Milk chocolate has more sugar and corn sweetener which isn't good for you.

Avocados! One of my most favorite ingredients for my scrambled eggs in the morning. Avocados on the other hand is mostly monosaturated fats but it still has 25% saturated fats. But you can use avocados in your sandwich and salads.

Fish with high fat contents. I try to stick with wild caught fish such as salmon, sardines, herring and trout. They tend to have healthier diets and are much healthier sources of fats for us. Wild caught fish is a great source of Omega 3 which is important for our diets. And I'll have to talk about that another time.

Nuts! I love 'em. I like to snack on mixed nuts and dried fruits. No peanuts though... Nuts are a great source of healthy fats plus minerals. Try to avoid any nuts that were roasted in oil. Use the ones that are either raw or dry roasted.

Seeds! Sunflower, pumpkin and flax seeds. All are good but flax seeds are famous for having a high ratio of omega 3. I like to sprinkle fresh ground flax seeds in my yogurt and fruit for a well-balanced meal. And for the guys -- big health tip -- eat a handful of pumpkins (or pepitas) seeds each day. It may be beneficial to keeping away a swollen prostate.

Of course I should list the fatty foods that you should absolutely stay away from. Don't touch these with a ten foot pole!

Hydrogenated oils. These are the trans fats that you have no business putting into your body. Look at your processed food labels. If this ingredient is listed -- I suggest you toss those in the trash and never buy them again!

Deep fried foods. Come on here! Sure it tastes good but it is really, really bad for you. In fact, I would say that french fries is probably one of the worst foods you can ever eat. It is pure glucose and contains trans fat oils. And all of that goes straight to your love handles. So just say no to fried foods.

Homogenized milk and butter. Raw milk fat is great for you but the pasteurizing process ruins it. And turns milk fat into something potentially dangerous for your body. Raw milk is hard to find so I would stick with skim milk and cultured organic butter.

Now you know enough to be dangerous... so go now and eat some healthy saturated fat...

If you are looking for an effective workout program no matter if you are a beginner or at an advanced fitness level... that is guaranteed to get you in the best shape of your life... then be sure to head over here to find out how you can transform your body into one that will be slim, toned and muscular here:

http://www.healthy-weight-loss-fitness-program.com

Turbulence Training Program

Essential Dieting & Weight Loss Tips

Losing weight can be hard at the best of times. But there are some things you can do that can aid and even speed up your weight loss. Here are some simple things you can do to give your dieting and weight loss efforts more bite.

Eating

Eat Slowly... Give your food time to reach your stomach so you know when you're full and you won't eat more.

Eat Breakfast... This increases metabolism by 25% as your body gets a regular supply of energy so it's less inclined to store.

Eat 3 Meals and 2 Snacks... Same as before, your body knows it's getting a regular supply of energy. This also gives you the knowledge that there is never too long to wait between meals so you're less likely to binge and crash.

Moderate in Restaurants... Difficult when you're out enjoying yourself but remember to eat in moderation.

Stay Away From Fast Food...Do you need a reason?

Carry Some Fruit for Emergencies... If you're far from home and you feel hungry and there's a candy store nearby! Take out and eat your piece of fruit instead.

Chew Some Gum... Evidence shows that the act of chewing tells your brain that your hunger is being satisfied yet the gum has few calories.

Drink Plenty of Water...Ensure hunger is really hunger and not thirst by getting enough water everyday.

Food

Snack With Fruit Not Chocolate...This alone should cause weight loss.

Watch Your Portion Sizes... It's all too easy to cut down the amount of meals you have but then increase the portion sizes. Control the quantity as well as the quality.

Choose White Meat and Fish...Red meat stays in the bowel for ages and is still fatty when trimmed, stick to easily digestible white meats.

Avoid Dressings... Yes, even the low fat ones - some of them still contain lots of fat and calories. Avoid them altogether if you can.

Involve Salads...Make them part of most meals - they contain so few calories and still have nutrients.

Go Healthy... Choose brown bread instead of white, choose brown rice instead of white. Any food you normally choose, see if there is a healthier alternative. The healthier option is nearly always the weight loss option.

Lifestyle

Exercise... The dreaded E word was going to show up sooner or later! If there is one sure fire way to help a weight loss plan, exercise is it. You don't need to run a marathon! Just do small regular amounts, your scales will thank you.

Eat Before Food Shopping... Food shop on an empty stomach and you'll be back at home with every quick fix food there is. Eat before you go so you don't shop in survival mode.

Weigh Yourself Weekly... And do it at the same time of day. Tip - Do it as soon as you awake. Once a week and you will clearly see weight loss results.

Exercise Some More... It will improve your body shape.

Cut Down on Alcohol... The amount of calories that alcohol contains! One heavy night and you may as well have had another meal or two.

Get Satisfaction From Your Success... Observe your efforts and appreciate every step. Get satisfaction from every pound of weight loss.

By Simon Gould and taken from http://www.fitnessbegin.com/ - the well-being resource.

How Many Calories To Build Muscle

How many calories do you need for gaining muscle? How much protein? How many calories are you eating?

I get these questions a lot, and people really want to see my nutrition while using Jay Ferruggia's mass workouts.

So here it is...my calories, protein, nutrition plan, post-workout drinks, everything.

This was my best eating day, some days I slip and am probably closer to 4500 calories.

The bottom line is that you have to eat a lot of calories to build muscle. Most guys undereat and then complain about not being able to build muscle. They don't get stronger, they don't get bigger, but they just keep working out and spinning their wheels.

You can't be afraid of gaining 0.04% body fat. It's going to happen. However, you'll look so much better because you are going to gain pounds and pounds of muscle.

That's all possible with a good workout program, one that has you training 3-4 days per week on either a total body split or an upper-lower body split. If you train hard enough, you won't have enough energy for that 6-day per week crap.

By the way, I'm not using any muscle building supplements. No protein shakes, no Nitric Oxide products, no creatine, no pro-hormones. Creatine works, but you don't need any of that other worthless junk.

1 cup oatmeal
1 cup plain yogurt
2 oz walnuts
1/2 cup blueberries

3 eggs boiled
3 pieces wholewheat toast
1 tspn natural peanut butter
1 apple
1 tbsn fish oil

2 bananas

2 cups chocolate milk

4 slices whole wheat bread
3oz chicken breast
2 ounces chedder cheese
1 apple
1/2 tomato

1 apple
2 oz almonds

8 oz steak
1 cup asparagus
1 cup broccoli
1.5 cups pasta
1/2 cup pasta sauce

1 cup oatmeal
1 cup plain yogurt
2 oz walnuts
1/2 cup blueberries

3oz chicken
1 cup white rice
1/2 cup mixed vegetables
1/2 cup bbq sauce
1 cup milk

Total: 5551
Fat: 229 grams, 2062 calories, 38% of total calories
Sat: 54 grams, 482 calories, 9% of total calories
Poly: 85g, 768 14%
Mono: 72g, 645 12%
Carbs: 667g, 2316 43%
Fiber: 88g, 0 0%
Protein: 257g, 1026 19%
Alcohol: 0 0 0%

So there you go...that's how many calories, how much protein and how much food I'm eating to build muscle using the Muscle Gaining Secrets workouts.

Time to eat more calories and protein.

You have permission to publish this article in your web sites, ezines or electronic publication, as long as the piece is used in its entirety including the resource box, all hyperlinks (HTML clickable) and references and copyright info.

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health and Oxygen magazines. His trademarked fat burning, muscle building workouts have helped thousands of men and women with weight loss and fat burning in less than 45 minutes three times per week. His new bodyweight, muscle building, and fat loss workouts each month help you get more results in less time. Craig is using the Muscle Gaining Secrets Workouts from Jay Ferruggia to gain 25 pounds of muscle without supplements.

Natural Weight Loss - 20 Tips for Lasting Success and Better Health

Weight loss is a concern for most Americans. Whether you're struggling with those final ten pounds that never seem to budge or you have many excess pounds that are having a negative impact on our overall health, it's time to make a change. Having battled my own weight issues for over 20 years, I now use my knowledge to support my clients to achieve weight loss success.

Like you, I tried almost everything to lose weight, and it wasn't until I took a more holistic approach that I finally dropped 40 pounds. Incorporating what I learned from my experience, I have maintained my weight loss for over six years and counting. Now it's my pleasure to share my secrets with you so your weight loss journey can finally be different with a more natural, healthy and successful approach.

I recommend reading through the following weight loss tips before choosing one or two to start with. After you have successfully incorporated these changes, try one or two more. You do not have to make every one of these changes overnight. Just get started making improvements and be patient yourself. This way you will have lasting success!

Do not make weight loss your top health concern (concern equals stress); instead seek a balanced lifestyle.

95% of all people that go on a weight loss program fail; they continue the roller coaster ride, mostly because they do not adopt new healthy habits for life. Make changes that you can maintain long-term.

Seek out support from family members and friends. You will do better than if you try to go it alone.

Visualize daily what you want your life to look like. Remember that your thoughts create your life so be mindful of what you're choosing.

Lower your intake of highly processed foods and eat high quality locally grown and raised whole foods as much as possible.

Eat three meals every day. Skipping meals is the best way to cause cravings and imbalance in your life, your health and your weight.

Include moderate exercise at least three times each week. Walk more and take the stairs daily.

Practice breathing and relaxation techniques. Breathe deeply into your belly daily.

Add lots of vegetables to your diet. The more vegetables you eat - especially dark leafy greens - the easier it will be for your body to achieve its ideal weight.

Drink water all day long. Start with 1-2 glasses upon rising in the morning. Consider each cleansing bathroom break as an opportunity to breath and enjoy well-deserved private time.

Consider keeping a food diary. Awareness is essential.

Avoid an extreme diet of low-fat, high-protein or low-carbs. Balance is best. Choose healthy fats (extra virgin olive oil, avocado, walnuts, almonds), lean protein (beans, seeds, fish) and healthful carbs (whole grains like brown rice, quinoa, oatmeal). Eat in moderation. Make vegetables a large part of your diet.

Eat slower with no distractions such as TV, work or reading. Avoid stressful conversations while eating. When we eat under stress it affects our metabolism and instead of burning our food we store it as fat. This is the natural fight-or-flight response of the body.

Set realistic expectations. You won't be the same weight you were as a teenager.

Don't follow the "Sumo Diet" of consuming large quantities of food late at night when metabolism is at its lowest. Eat a large breakfast or lunch and a small dinner of salad, soup, vegetables or a highly nutritious shake.

Be conscious of hidden sugars in your foods. Sugar puts on weight and can lead to serious health issues like diabetes, cancer, and heart disease. Read labels and educate yourself.

Avoid artificial sweeteners as these can cause cravings for real sugar as well as other health problems. Use natural low-glycemic sweeteners and eat naturally sweet foods.

Complete eating at least 3 hours before sleeping. The body needs to fast in order to burn stored fat.

Excess weight equals potential energy, unexpressed or un-owned power. Seek out creative expression.

Love and accept yourself as you are today... don't wait until tomorrow, because tomorrow never comes.

Having the right education and guidance made a great difference in my personal weight loss success.

If you would like support to reach and maintain your weight loss goals, please be in touch so we can schedule your free 20 minute phone consultation.

Heather Cottrell is a certified Holistic Health Counselor and founding director of Heather Holistic, a private practice offering Nutrition and Lifestyle Counseling. Through individual programs, group workshops and teleclasses, Heather Holistic empowers you to be your happiest and healthiest self with proper nourishment of mind, body and soul. Visit http://www.HeatherHolistic.com to schedule a private phone consultation and sign up to receive the free Heather Holistic eNewsletter.

The 5 Foundations of Healthy Weight Loss

Energy and Weight Loss

Your body uses food as energy. If your body does not use up all that energy it stores the excess as fat.

If you are looking to lose weight in a healthy manner you need to remember that the key to weight loss is to use up more energy (calories) than you are eating or drinking. This can be done in 2 ways.

Reducing the amount of calories you eat

Increase your levels of exercise and activity

Take it slowly

Introducing changes rapidly into you diet will leave you feeling deprived and miserable. This feeling inevitably makes you quit your diet, eat the foods that you have been deprived of, and ending back on the yo-yo diet cycle.

Therefore make small changes to your diet.

Only have 1 biscuit instead of 2.

Change full fat milk to semi skimmed

Use olive oil instead of butter in your cooking

Only eat when you're hungry, stop when you're full

Increase your activity

Do something that you enjoy and introduce it slowly into your routine.

If you are not used to going to the gym, don't sign up for a year's membership and be disappointed when you have only attending a handful of times.

Go shopping. Walking round the shops is a great way to exercise. Your mind is preoccupied so you don't even notice you are exercising.

Join a team event with a friend,

Go walking with the family at the weekend

Get together with a few friends and hire a personal trainer to train all of you at the same time. This is much cheaper, more enjoyable and more effective (in terms of motivation) than doing it yourself.

Train for an event. Set yourself goals, for example a 5km charity walk e.g. The Walk For Life or a 3km Fun Run with the kids

Reduce your Calorie Intake

It is much more difficult to lose weight if you are eating cakes, crisps or chocolate on a regular basis. Don't deprive yourself of these treats but each week remove 1 element which contributes to your weight gains for example

Drink fizzy water instead sugary fizzy drinks

Swap full-fat to semi skimmed, or semi skimmed to skimmed

Snack on nuts, seeds and fruits. If you are still hungry eat a chocolate bar if you fancy it

Cut down on alcohol by 1 unit a day.

Be Patient and the weight lose will come.

It will take a couple of weeks before you might notice a significant difference, but do not be put off. Keep your motivation up and persevere. It will be worth it in the end.

Mike Toal has written many articles on weight loss and dieting. His website has many more articles, product reviews and tips for successfull weight loss. Visit http://www.weight-loss-programs.co.uk

Weight Loss - Why Lose Weight?

You probably picked up this book because you want to lose weight as a way of looking better. But the simple fact is, your weight is more than a matter of taste or aesthetics. It's a matter of health. I encourage you to read this chapter because it is, quite literally, the heart of the matter. Many of the problems associated with overweight affect your heart, and because of that, they affect your life. In this chapter, we discover why it is unhealthy to carry around excess weight.

The medical perils of being overweight

Being over weight increases your risk for many serious medical problems. The vast majority of overweight people suffer from one or more of the following conditions: diabetes, high cholesterol, high blood pressure, coronary artery disease, gall bladder disease, and arthritis. If that isn't bad enough, obesity is the second most important factor contributing to death in the United States. (It should come as no surprise that smoking is the first.)

Diabetes

Nearly 16 million Americans have diabetes, a metabolic disorder in which the body does not make enough insulin or cannot use it effectively. About 95 percent of people with diabetes have type 2 diabetes, which is closely tied to being overweight. Each year, more than 190,000 people die from diabetes or its many complications. For people who live with diabetes, it is a frequently disabling disease.

Diabetes is the leading cause of blindness in people between 20 and 74 years of age.

It is a major cause of kidney disease, requiring dialysis or kidney transplant.

People with diabetes are as much as four times more likely than others to have heart disease or suffer a stroke.

Diabetes causes nerve damage, which may require amputation of a toe, foot, or lower leg.

In men, diabetes is a frequent cause of erectile dysfunction.

There is no cure for diabetes, and it requires lifelong management and medication. All diabetics require a controlled diet to regulate blood sugar levels, and regular checkups to detect damage to the eyes, nerves, and blood vessels. There are ways to lower the risk of developing it, however. Although type 2 diabetes tends to run in families, people who are overweight and inactive are at much greater risk of contracting the disease.

Losing weight, controlling blood cholesterol levels, and engaging in some form of regular exercise are the best ways to prevent or delay the onset of type 2 diabetes.

Read more on How to lose weight. Check out for daily diet plans and diet supplements.

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