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How to Lose Weight Before Summer

How to Loose Weight before Summer lose weightLosing weight is never easy and coming up to the summer season means the pressure is even more severe as the warmer weather calls for shorts, skirts, vests and more flesh on display! It is so easy in colder months to comfort eat and put on a few pounds that stay relatively well hidden under baggy cardigans and layers of clothing. But when the summer comes round, what then? In preparation of losing some weight for this season, it is far better to begin well in advance rather than go on a crazy fad diet just weeks before you want to step out in a bikini. Giving yourself time means that you can do it in a healthy way and the pressure is not so severe. Diet and Nutrition diet & nutritionIt may sound almost too obvious to state, but everything associated with successful weight loss boils down to eating the right amount of the right kinds of food. Starving yourself or severely restricting calories will not get the results you want and you will be unhealthy and/or miserable! The best thing to do is to restrict your carbohydrate intake and also your consumption of processed food. This means limiting your carbohydrates to only include wholegrains like rice and bread. Eating these earlier in the day instead of the evening will also help. Banning processed foods such as chocolate, sweets, crisps, microwave meals and junk food will also mean a major difference in weight. How to loose weight means focusing on eating as much natural and fresh produce as possible, eating regular amounts of lean protein like fish, eggs and chicken, and of course supplement this diet with as much fresh fruit and vegetables as possible. Increasing water intake will also aid in banishing toxins which can compromise fat burning in the body. Exercise fitness exerciseIn understanding how to loose weight, diet accounts for the vast majority of success. But exercise is a fantastic supplement to this. Cardiovascular exercises such as running, swimming, aerobics and spinning are great fat burners and will also tone up the muscles being used. Doing this exercise regularly for at least 30 minutes per session and first thing in the morning will mean optimum results. Your body will have to use stored fat as an energy source and also your metabolism will get a great kick-start for the day. Throughout the rest of day, try to stay as active as possible. Walk when you can and take the stairs instead of the elevator. Little things like this can really add up and in conjunction with a healthy and balanced diet, this means you will look amazing during the warm months!

Perfect Exercises for Abs

exercises for absGetting in shape is one of the most wanted changes anyone could make in their life. Even when someone is relatively fit, they still envy people with great flat stomach. Obtaining the super-fit looks is really hard work, but you can help yourself by doing perfect exercices for abs. Your abdominal muscles will respond well when doing basic sit ups, but by stressing the muscles in a more effective way, you can achieve vastly improved results. To get your abs perfect shape you should use exercise that isolate the muscles your are trying to improve. Top Exercises for Abs 1. Bicycle crunches will hit your abs from both sites and they can be done without any equipment. All you need to do is lay on the floor with your fingers linked behind your head. As you raise your head to crunch, move your right elbow to meet the knee of your left leg. Then repeat with your left elbow meeting your the knee of the opposite leg. Perform this action alternating right and left and hold the crunch at the top for a split second to add extra tension to the abs. 2. Sit ups with a medicine ball are an unbelievably powerful exercise. The medicine ball is heavy and this extra weight is stresses your abs from deep down in the muscle. Start by laying with your back on the floor and with your training partner standing at the base of your feet with your knees bent. With your arms stretched out behind your head and holding the ball on the floor, raise the ball swiftly so that you sit upright and throw the ball in to the hands of your partner. Your partner should then gently throw the medicine ball back to your hands as you are returning to your flat position. This is one the most difficult exercices for abs, but it will provide amazing results. ball abs3. Abdominal crunches with an exercise ball are used to really stretch out the abs to gain maximum effect. By laying with your back over an exercise ball, you can super-extend your abs so that your back is arched over the ball. This will work parts of your abdominal muscles that cannot be exercised through regular sit ups. The larger muscle area your target, the more your muscles will work and the better your results will be. Workout Routine You should think about using a mix of all three of these exercises and rotating them. Even if you do not want to use all three exercises in one session, you could try each variation on different nights of the week.  

Protein Diet

Protein Diet protein-based dietA protein-based diet has become very popular in recent years due to the spread of diet plans such as the Atkins weight loss programme. These types of plans involve consuming protein-rich foods at every meal and eliminating or restricting carbohydrates. The assumption behind these diets for weight loss and/or muscle development is that by reducing the intake of carbohydrates and increasing the level of protein, the body will change to ketosis – a process by which the body uses its own fat as the primary fuel source instead of carbohydrate. This means that essentially, the body is forced to burn fat as there are not enough carbohydrate levels in the body. Sources of Protein A protein diet usually involves high consumption of meat, fish cheese, nuts, eggs and certain vegetables. All types of meat is naturally high in protein including poultry, fish, beef, pork and lamb. Eggs are a fantastic food for this type of diet plan as they are loaded with other useful nutrients such as omega fats. Cheeses are also a good protein-dense food group as are nuts like almonds, brazil nuts and walnuts. It is also crucial to have a healthy portion of vegetables with every meal in order to get as much nutritional value as possible and to get enough fibre in the diet. Green and leafy vegetables such as spinach, kale, cabbages and broccoli are some of the best options but all types of vegetables will up your fibre intake and boost your vitamins and minerals so it is crucial to include these in generous amounts. It is also vital to drink around 2 litres of water every day and include some herbal teas on a regular basis if possible to eliminate toxins from the body. Foods to Avoid Carbohydrate-dense foods should be either banned or carefully controlled on a protein diet. This means that all grains, sugars, fruits and processed foods are almost entirely eliminated. Foodstuffs such as bread, pasta, rice, cereals and other grains are avoided. Fruits that are high in natural sugar like apples, pineapples, melons, oranges, mangoes and bananas should also be restricted. Processed food which look innocent enough may also be loaded with hidden sugars and for this reason it is best to stick with natural food or meals you make yourself from scratch so that you know exactly what is in everything. Of course snacks like chocolates, biscuits, cakes, sweets and crisps are completely unacceptable also which is one of the reasons many people find this type of plan quite difficult to stick to initially. However, such cravings are usually greatly reduced after a few weeks as the body gets used to being without sudden sugar rushes.

Menopause and Weight Gain: How to Fight It?

menopause and weight gainIt is a stern reality that to many women, menopause and weight gain come at more or less the same time. Reports show that women gain most weight just before they get into menopause. The abdomen seems to be the favorite target area for the extra weight to be deposited. However, their weight becomes somewhat stable after menopause – provided they pay good attention to their diet and lifestyle. Indeed, it has been shown that although menopause and weight gain are slightly related via hormonal changes, it is the lifestyle factor that encourages the weight to linger longer than it should. There are also some genetic factors involved, but for sure, it is not impossible to fight weight gain by living a good, healthy lifestyle. Things to Do to Fight Weight Gain menopause and sportThere are a number of things you can do to fight weight gain, or at least minimize it. For starters, look for opportunities to move your body more. Try to incorporate as much physical activities as you can in your daily routine – like climbing up stairs instead of taking the lift, or parking your car further than you usually do in order to walk a little more. It is also a good idea to look for structured body movement activities like yoga, aerobics, and strength training. It is never too late to build up your muscles, and strength training is perfect for this purpose. Good muscles go a long way to help burn calories in a more efficient manner, and this will no doubt help you control or maintain your weight. menopause and healthy dietAnother must-do is to take in less food. Some reports say that by the time you reach your 50s, your intake of calories should be about 200 less than the amount you took in the previous decades. Of course, this does not imply that you can relax on nutrition. On the contrary, you need more nutrition, but this must come from less food intake. Do not go overboard by skipping meals altogether, because if you do, you will have the tendency to over eat later. Instead, be more selective on what you eat. Go healthy by choosing more vegetables, fruits, and whole grains. Protein is still needed but take it only from lean sources. Avoid fats like plague! Create a Good Support System Menopause and ageing can be stressful and lonely. Therefore, it is always a good idea to have some kind of support system – friends and family who understand you and make you feel good about yourself and the process you are going through. Being around these people will do wonders to your spirit and motivation. Remember – even though menopause and weight gain go hand in hand, with the right system and support, you can go through it successfully!

Macrobiotic Diets: A Matter of Balance

macrobiotic dietMacrobiotic diets are strict dietary regimes based on eating primarily whole grains, supplemented by such other foods as fresh vegetables, and on avoiding highly refined and processed foods and all but a few animal products. They also warn against overeating and require those following them to chew their food thoroughly. History Ancient Greek writers used the word macrobiotics to mean a way of life that involved a balanced, simple diet. In the late nineteenth century a Japanese military physician named Sagen Ishizuka founded what he called shokuiku, or food education, which is the basis of the current Japanese approach to macrobiotics. He advocated a natural diet based on eating food seasonally and with the correct potassium-sodium and acid-alkaline balance. Modern Japanese Macrobiotics Advocates of macrobiotic diets believe that food has a powerful effect on well-being, health, and happiness. Instead of prescribing strict dietary rules, modern Japanese macrobiotic advocates stress the each person’s need to be sensitive to how each type of food actually affects him or her personally. They do, however, provide guidelines to help people develop this sensitivity. These diets strongly resemble mainstream Japanese diets, with an emphasis on eating locally produced whole grains, vegetables, legumes, seaweed, fruit, nuts, seeds, fish, and such foods made from fermented soybeans as tofu and miso. They also have an added emphasis on a theoretical form of balance, for which they use the Taoist words yin and yang. Yin-Yang Balance Macrobiotics teaches that all types of food to have both yin and yang properties in relative proportions, with relatively more yang foods tending to be more hot, dense, compact, and heavy and relatively more yin foods to be more cold, expansive, diffuse, and light. It considers yin and yang to approach balance most closely in such whole grains as brown rice, barley, rye, oats, millet, and quinoa. Lists of which foods are relatively more yin or yang therefore tend to compare them with whole grains. Composition dietSpecific Japanese-style macrobiotic diets vary greatly with geography, due to the emphasis on locally produced food, and personal circumstances, due to the emphasis on sensitivity to foods’ effects. They also vary with the seasons, due to differing yin-yang needs in different types of weather, with spring and summer requiring a somewhat more yin balance and the balance for autumn and winter being more yang. The general guidelines are for about half the food intake to be whole grains, particularly brown rice, about a quarter to a third vegetables, 5% to 10% legumes and beans, 5% to 10% such naturally processed food as tofu and soba, or buckwheat noodles, and miso and seaweed about 5% each. Fish, fruit, nuts, seeds, nut butters, and similar treats are okay two or three times weekly.

Yoga and Pilates

Yoga and Pilates yoga exercisesPilates and yoga have become hugely popular in recent years and it seems almost impossible to go to any gym or fitness centre without being offered membership to a programme of either. Endorsed and praised by celebrities the world over, yoga and pilates have become a stalwart in fitness, health and exercise. Some of the reasons for the popularity of these forms of exercise is that they are both extremely gentle, suitable for all age groups and fitness levels and boast an array of health and bodily benefits that range from relaxation and stress reduction, to muscle toning and posture correction. Yoga and pilates have actually been around for centuries and have always been practised in Asian countries but it took celebrity fads to bring them in the mainstream western world. What are they? Both pilates and yoga basically involve a series of movements, postures and poses which are each held for a particular amount of time. The movements can range from basic breathing exercise to quite complex and diverse poses which beginners would likely find almost impossible. Most poses have a specific name which is descriptor of what the person looks like while dpoing them, such as downward-facing dog, warrior and the plank position. Breathing techniques are a huge part of each form and it is crucial to master correct breathing in order to get the most from each exercise. Typically, there are various levels of yoga and pilates ranging from beginner to very advanced. As each level is progressed to, movements and poses become more challenging and complex. Additionally, there are several variations within each such as Hatha Yoga, Ashtanga Yoga and Power Yoga. While these variations differ to an extent, they all basically involve the same thing. The Benefits pilates trainingThe advantages of regular yoga or pilates sessions are numerous and diverse. The body benefits in several ways – the movements stretch and tone the muscles; flexibility is greatly enhanced; bone density can be improved; circulation is enhanced; breathing can be optimized and posture can be corrected as many poses involve correct spine alignment and stretching. Of course, calorie burning is also a result as many poses can be quite strenuous. As well as these physical advantages, many champions of yoga and pilates state that the peace of mind that comes from the exercise is just as beneficial as anything else, if not even more so. The overall aim is to combine the mind and body in a way that reduces stress and centres the individual so that they find a state of inner peace which can be referred back to when the person desires.

How to Lose Celulite

tips to lose celluliteCellulite is something you can have whether you are overweight or not. The dimpled skin associated with cellulite can be just as much down to genetics as poor diet, which is why some people who are relatively fit suffer with cellulite in areas such as upper and lower legs as well as their buttocks. The reason these fats reserves come about are not clear, but there are ways to remove the fats deposits from these areas without expensive treatments. You just need to learn how to loose celulite naturally. Dietary Changes Diet will always play a part in any effort to lose fats and anyone who knows how to loose celulite will tell you changing your diet should be your firs move. Whether this is your main areas of fat storage around the waist, or just under the skin in the form of cellulite. By eating less fatty foods and more fibre, you can reduce the amount of food stored. Fibre will convert your food intake into energy which will result in less being stored as fat. Cutting down on simple carbohydrates that are found in sugars and starch laden foods such as potatoes and bread. Simple carbohydrates will quickly boost your insulin levels and this will convert sugar in the blood stream to fat. Resistance Training Strength or resistance training is an excellent way to lose fat from under the skin. Squatting is the best exercise for increasing blood flow to the legs and buttocks and this will shift the fat deposits quicker than any other exercise. You should introduce squatting with a heavy weight across your shoulder in to your workout, but you should do this no more than twice per week so that your body can recover. Introduce plenty of protein into your diet while you are training because this will help grow muscle in place of cellulite. How to Loose Celulite with Skin Applications skin applicationsThere are some creams available that are applied to the skin to help remove fats deposits. These are said to help the body metabolise the fat so that your body burns it off in the form of energy. These creams are only useful if you are serious about trying to lose your cellulite. They should only be applied when you are committed to at least changing your diet. If you change your diet and exercise, the creams that are bought over the counter will be much more effective.

How to Burn Calories Fast

How to Burn Calories Fast tips burn calories fastBurning calories is a fairly straightforward process provided that you stick 100% to what you are supposed to do. To speed up the process, willpower and commitment are even more important as your body does not naturally want to get rid of calories but instead hold onto them as an energy reserve. Calories primarily come from 3 food groups – fat, carbohydrates and protein. Many people understand that fat contains the most calories per measure and so it is very common for people who want to quickly lose weight to go on a reduced-fat diet. However, this is not necessarily the best way to lose weight fast. Diet and Nutrition In discussing how to burn fat in a quick and efficient way, it is important to understand the basic way in which the body works. As long as less calories are being consumed than expended, then calories will shed. But cutting out fat is not the most efficient way to do this. In fact, it is vital to consume a certain amount of healthy fat in order for the body to be healthy and for the metabolism to function properly. Eating less than 1200 calories per day is also actually bad for weight loss as it slows down the metabolism which means the body holds onto any food eaten and stores it. Cutting down, restricting or even eliminating carbohydrate intake is perhaps one of the easiest and fastest ways to lose weight. This is because the body burns carbohydrates before stored fat. When the body’s carbohydrate stores are depleted or lessened, the body is forced to burn fat instead. So, how to burn fat means restricting sugar, grains, bread, cereal, rice, pasta and processed foods. Drinking a large amount of water and herbal teas also encourages this process. Exercise aerobicIn examining how to burn calories quickly, exercise is a must. It speeds up the metabolism, uses up calories and stored fat and keeps the body fit and healthy. High intensity cardio exercise like running or aerobics are great for getting the heart rate up and keeping it up, in order to burn more calories and sweat out toxins from the body. So, if you are wondering how to burn fat or how to burn calories in the most sensible but fastest way possible, it basically comes down to restricting carbohydrates, sugar and processed foods, drinking a lot of water, and exercising regularly. It is also more beneficial to exercise first thing in the morning before breakfast, as this ensures that the calories being expended during exercise are coming from fat stores instead of anything else.

Add exercises in your daily routine

daily exercises To many people, allocating a certain amount of time everyday just to do some work out sounds easier said than done. For, there is hardly enough time squeezing everything that needs to be done into the 24-hour stretch we are given, let alone doing things that can be skipped altogether. If, to you, exercise falls in this category (it is for many not-so-motivated people out there), then chances are, having exercices in your daily routine is a tall order. Start Small However, if you are motivated enough to change this way of thinking, but are worried about finding the time to incorporate exercices in your daily routine, do not despair. Millions of others think the same way about exercices. The trick is to find ‘exercise opportunities’ that are likely to be there as you go about your chores. Start small by promising yourself just ten minutes a day. Ten minutes is not sufficient to change your health, but it is better than not doing any exercices at all. Slowly, you can increase the duration to 20 minutes, then 30, then even more once you see how painless finding time to exercise can be. Start Easy The easiest way to begin is by taking advantage of what you already do on a daily basis. For example, you need to get to your office everyday. From now on, do not use the lift. Rather, take the stairs. Instead of looking for a car park near the entrance of your work place, park as far as you can so that you have to walk further than usual. By just doing these two simple acts, you have now already added some exercices in your daily routine, without compromising much on time, which you do not have much. Of course, if you can get rid of your car and start cycling or walking to work, that’s all the better! Some Simple Exercices stretching exercisesTry spine stretching. It helps maintain your back to be flexible. As you go about your chores, take a minute to stop and stand up straight. Clasp your hands behind your head, and bend down gently. Get your knees to touch your elbows, and rise. Repeat it many times over. Try some chair exercising too. Sit at the edge of your chair, and make sure your back is straight. Then, raise your knees off the floor. Repeat, but this time, lean back slightly. Do it as much as you can. By doing this, you are working on your lower abs. It’s quite hard work. Just make sure you have a solid grip. You do not want to fall off and hurt yourself in the process! It Is Possible! As you can see, it is possible to add exercices in your daily routine. It is just a matter of having the will to do so, and the opportunity to carry the exercices out!

How to Lose a Sugar Addiction

sugarKnowing how to loose a sugar addiction can change your life dramatically. When people are addicted to sugar, they will usually be lacking energy and will feel fatigued far more often than people who live a healthy lifestyle. This is because of the inconsistent nature of energy supplied by sugar addiction. People who rely on sugar for a large part of their energy will often suffer from highs and lows in energy and this can impact their mood. How to Loose Your Sugar Addiction Safely People who eat a lot of sugary foods will often be lacking in many essential vitamins and minerals that the body requires. This is because sugar laden foods are can be described as empty calories. This means you will have been taking in energy that does not carry any nutritional value because it is simply sugar. To make the transition from sugar laden food to a healthy alternative is easy when you understand what is contained in other food sources. There are lots of foods that have high levels of sugar, but they also carry lots of nutrients and by moving to these new foods, you can overcome your sugar addiction. High Sugar Foods Fructose is a sugar just like glucose, except it is contained in fruit. Fruit is natures sugar source and all fruits contain fructose. Some fruits are sweeter than others, but nearly all fruits are very sweet when they are fully ripe. This should be the first step to ridding yourself of a sugar addiction. By choosing fruit instead of processed sweets or cakes, you are beginning to take in nutrient loaded sugars instead of empty calories. How to Loose your Addiction completely natural sugarWhen you have trained your body to enjoy healthier sugars, you should begin to reduce the number of simple carbohydrates that are found in fruits. Simple carbohydrates are natural sugars, but there are other foods that contain natural sugars in the form of complex carbohydrates. These are much better for you as they reduce insulin spikes in the blood which causes diabetes. Foods with sugars that are complex carbohydrates are milk. potatoes, pasta and rice. When your body is introduced to these foods on a more regular basis, you will find that your energy is far more consistent. This is because the sugars in complex carbohydrates takes longer for the body to break down and digest. This gives the body a more consistent supply of energy.