Top 10 Fat Burning Weight Loss Tips

(First Published as Top 10 Weight Loss Tips to Burn Fat on Technorati.)

As the number of overweight and obese Americans approaches three-quarters of all adults, dropping those extra pounds becomes a serious objective of many who are concerned with their long term health. For most, losing weight and keeping it off is a lifelong battle made more difficult with frequent on-the-run meals and failed fad diets.

Abdominal fat can be dangerous to health, as it increases the risk of heart attack, diabetes and certain cancers. Targeting belly fat has been shown to considerably reduce the incidence of health related concerns and provides for an improved level of self-esteem and confidence.

Fortunately there are a variety of steps which can help with overall weight loss and specifically eliminate stomach fat. Create your own weight reduction program by choosing from these fat burning tips.

Tip 1. Eat Smaller Meals Throughout the Day

Eating 2 or 3 larger meals per day causes the body’s metabolism to stall as it’s forced to process a higher number of calories. Eat 4 to 6 smaller meals each day and limit calories to no more than 300 to 400 at each sitting. Eat sensibly and avoid heavily processed foods in favor of natural choices including plenty of raw vegetables. Most important, never eat after 7 PM to allow complete digestion of your last meal before going to sleep.

Tip 2. Develop an Exercise Routine

To be successful in any weight loss plan, it’s essential to incorporate an exercise regimen. It doesn’t need to be strenuous, but must be done regularly on most days of the week. Use a combination of strength training and cardio to make it fun, and be sure to train for 20 to 30 minutes each session.

Tip 3. Eat at Home – Dine Out on Special Occasions

Most dieters have no concept of the excess calories they eat when dining out. Most restaurant meals include twice the number of calories as a home cooked meal. For weight loss to be successful, you must be able to control the healthy ingredients and quantity.

Tip 4. Drink Green Tea

Studies confirm that drinking tea, especially the less processed green tea boosts metabolism when you’re resting and specifically targets the release of stored fat. Brew the tea yourself to avoid the sugar added to prepackaged teas.

Tip 5. Drink More Water

Some dietary advocates promote the idea of drinking as much as 64 oz. of water daily. While the majority of studies don’t confirm this, they do indicate the importance of drinking water through the day. Water reduces fluid retention naturally and promotes the release of toxins from the body.

Tip 6. Eat Slowly and Enjoy Your Food

Slow down when eating to allow your brain to send the satiety signal so you know when to stop eating. You should enjoy your food and chew each bite a minimum of 20 times to aid the beginning of the digestive process.

Tip 7. Cut the Sweets and Refined Carbs

All calories are not created equal. Refined carbohydrates and sweets are broken down immediately upon eating, providing an immediate surge of blood sugar and the desire to eat again in a couple of hours. Slow release calories from vegetable and protein sources require much more energy to metabolize and are less likely to be stored as fat.

Tip 8. Use a Smaller Plate

Most dieters don’t even realize that the average dinner plate has gone from 9” to 12” in size. This means that 40% more food fits on your plate, and studies confirm that if it’s on the plate, it’s in your mouth.

Tip 9. Avoid Sugary Soft Drinks

The best place to begin cutting calories is in soft drinks. Each drink packs 150 to 200 calories, and most people consume several each day. Replacing sugared soft drinks with a no calorie substitute will result in losing 1 pound per week without any other changes.

Tip 10. Make These Changes Your New Lifestyle

Following these tips with the thought of short term weight loss can be beneficial, but it’s important to develop a totally new lifestyle which incorporates most or all of these tips. Start by making these changes for 15 days, and be strict. You’ll find that it becomes much easier as you go on, and the scale will provide encouragement.

All of these tips have been proven to deliver results. Follow as many as possible for maximum results, but don’t let one or two push you away from your ultimate goal of permanent weight loss. Losing fat, especially from the midsection is critically important to living a long and healthy life.

How to Lose Weght Effectively-Read Nutrition Labels to Help Maintain Healthy Weight Loss

Image via Wikipedia

In order to effectively lose weight and keep it off, you’ve got to know what goes into your mouth. Really know. Every bite you eat is important when you have a goal to achieve, so be smart about your food, make reading nutrition labels a part of your weight loss routine.

We all know that lower fat and sugar content generally mean a healthier food, one that helps you lose that weight and gain a fit body. But there is more to the story. Here is a brief look at those labels and what is included in them.

Serving Size: It won’t do you any good if you ignore the portion the label refers to. The serving size is at the top of the label, it gives the weight of one serving and an approximation of how many servings there are in the
package. So, there are only 25 calories per serving, great, but not if youeat the entire bag of goodies! Weight loss starts with controlling portions, and here’s your guide.

Calories and Calories from Fat: This is next on the label and next in importance to someone on a weight loss plan. If you read no further than this, you are already armed with the most important information.

Nutrients: The nutrients in the food are reported both in grams and in the Percent Daily Value. This will be shown for both a 2000 and 2500 calorie daily intake. Notice the breakdown of the fats into saturated, trans fat, polyunsaturated, monounsaturated and cholesterol. Sodium and potassium aretwo minerals measured and reported on the label.

Avoid foods high in sodium for cardiovascular health. Carbohydrates are reported overall and then broken into dietary fiber and sugars. High fiber content is beneficial to those on weight loss diets.

Last is protein. Know what amount of protein is optimal for someone with your size and level of activity.

Vitamin and Minerals: The last nutrients to be shown are the vitamins and minerals.

Armed with this information you are on your way to choosing healthier foods and a step closer to your weight loss goals.


To Your Success,

Monique Hawkins
Weight Loss Secrets for Life
540-858-2885
Skype: Monique371
mentormonique@gmail.com

Related Links:
Eat cookies, lose weight. Visit http://www.easydietcookie.com/ Enter promotional code 699456

Related articles by Zemanta

• Nutrition Diet Plan: Healthy Eating Diet for Weight Management (balancing-meals.suite101.com)
• How to lose weight easy and healthy (e-prescribe.biz)
• Diet and Exercise Tips to Lose Weight and Get into Shape (weightloss.suite101.com)

Lose Weight with These Top Weight Loss Foods

(Article first published as Lose Weight and Burn Belly Fat with These Foods on Technorati.)
Many Americans are waging a personal war against obesity which continues as a leading threat to the overall health and wellbeing of millions. Obesity contributes to a twofold increase in the risk of heart attack, diabetes and certain cancers by increasing inflammation in the body.

Due largely to an exceedingly high sugar and refined carbohydrate diet, many people store fat in the belly. This is known as visceral fat which releases chemical messengers throughout the body when in excess. In an attempt to gain control, the body fights back by mounting an inflammatory response, increasing disease risk as a consequence.

The best way to lose weight is through a calorie-reduced, healthful diet, stress management and adequate physical activity. Fortunately there are a number of foods which help by increasing metabolism and stimulating the release of stored fat. These are essential ingredients for weight loss by targeting belly fat.

Eat Green to Lose Weight Naturally

The most important category of food for those looking to drop weight quickly is raw, dark green and leafy vegetables. They are extremely low in calories and fill you up quickly. The best part is that they release sugar into the bloodstream very slowly, so excess glucose does not convert to triglycerides and on to fat storage. The core of any weight loss diet should include large helpings of vegetables such as spinach, spring mix, cucumbers, onions, broccoli and cauliflower. Limit tomatoes and fruits as they are high in sugar and can impede the fat release process.

Choose Lean Meats and Unprocessed Fats

Lean meat protein sources such as turkey and chicken require additional energy to be metabolized by the body. When eaten in moderation, they will trigger the full signal meaning you stop eating sooner. For best weight loss results, limit calories from meat sources to no more than 10% of the daily total. Many people consume excessive amounts of protein which can lead to digestive problems and metabolic disorders in later life.

Raw, unprocessed fats are necessary for proper absorption of nutrients and actually can aid in the weight loss process. Fats from avocado, coconut, walnut and extra virgin olive oil slow the digestive process, as well as the rapid release of sugar from carbohydrates. You’ll naturally stop eating sooner and receive maximum benefit from the vitamins and minerals in your food. As fats are high in calories, be careful to keep total calories to less than 15%, and achieve the maximum weight loss boost.

Go Nuts to Lose Weight

Nuts are typically viewed as high in calories and fat, but should be considered as nature’s perfect food source. They provide a perfect balance of complete protein and monounsaturated fats while being very low in carbohydrates. Nuts eaten in moderation (about a handful a day) have been shown to boost metabolism and decrease fat mediated markers in the body. By replacing unhealthy processed fats with those from nuts, studies show that blood lipids are improved and heart healthy markers for systemic inflammation are brought in check.

Poor food choices are the main reason so many people are overweight and obese. Making the correct food selections and combined with a regular exercise program, many people can achieve permanent weight loss. This requires a stringent change to diet and lifestyle. Eat unlimited quantities of raw vegetables and limit certain fruits and all sweets and refined carbohydrates. Incorporate lean protein and unprocessed fats and nuts to create a well balanced and healthy diet which will lead to natural and sustainable weight loss for life.

5 Steps to Prevent Diabetes Naturally

(Article first published as Five Steps to Prevent Diabetes Naturally on Technorati.)
Type 2 diabetes continues to reach epidemic levels in America, doubling the risk of stroke and sudden death from a heart attack. This insidious disease attacks the body’s vascular system, causing metabolic imbalances which reduce quality of life and increase mortality from all causes.

New cases of diabetes are skyrocketing with diagnosis in children becoming all too common, predisposing them to a lifetime of suffering and a shortened lifespan. For the vast majority of people, Type 2 diabetes is a problem caused by poor food choices, and is best prevented and treated through a natural multi-step approach to diet and lifestyle.

Step 1. Monitor Post Meal Blood Sugar Levels

Type 2 diabetes is a disease characterized by excessive sugar circulating in the blood. The cells become resistant to the effects of insulin, and sugar uptake becomes inefficient leading to high blood sugar levels especially after eating. Research indicates that it is the surge of blood sugar after each meal which leads to metabolic dysfunction and ultimately to full blown diabetes. Further, the risk of devastating complications associated with diabetes increases as post meal blood sugar levels rise. Keep blood sugar readings 1 hour after eating below 140 mg/dl and 2 hour readings below 120 mg/dl to reduce disease risk.

Step 2. Eat Healthy – Eliminate Refined Carbs

Poor diet is the primary cause of Type 2 diabetes. Specifically, it’s the excessive amount of refined carbohydrates most people eat throughout the day. All types of breads, pasta and wheat-based starches begin to break down into sugar in the mouth and cause blood sugar levels to spike dangerously. The sugars in most vegetables are closely bound to fiber, and release very slowly, making leafy greens a natural anti-diabetic food. Other good choices include lean cuts of meat (avoid charring or overcooking), nuts and seeds. Be sure to include a raw fat source with each meal, as this will slow the breakdown of sugars and ensure the fat-soluble nutrients in your food are properly absorbed.

Step 3. Lose Weight

Regardless of your starting point, losing as little as 7% of your total body weight can have a dramatic effect on the metabolic factors which drive diabetes. Aiming for a sustainable weight is more important than targeting an unrealistically low weight. Losing weight stimulates a cascade of metabolic functions which exert positive control over blood sugar, insulin resistance and blood lipids. Following a healthy diet will cause natural weight loss with little effort.

Step 4. Begin an Exercise Regimen

Studies show that walking the equivalent of 30 minutes a day reduces the risk of diabetes by half. Exercise allows the cells to naturally accept sugar from the blood as it helps to reverse the effects of insulin resistance. Blood sugar levels are kept at lower levels and are much less likely to lead to diabetes or cause damage to the eyes, kidneys and extremities.

Step 5. Targeted Natural Supplementation

There are a handful of natural supplements which are used by the body to assist blood sugar metabolism. Minerals such as zinc, magnesium and chromium are critical to the proper breakdown of carbohydrates and fat, assisting the body to properly respond to the effects of insulin. Vinegar and cinnamon have been shown to assist the breakdown of carbohydrates to sugar, resulting in improved post meal blood sugar response.

For most people, Type 2 diabetes is a direct result of poor food choices. Many resort to prescription medications which are minimally effective in reducing blood sugar and many have been shown to increase heart disease risk. A growing number of people have been able to prevent and treat diabetes through a natural approach to diet, exercise and lifestyle, leading to dramatically improved health and extended lifespan.

Weight Loss Tips That Really Work

(Article first published as Weight Loss Diet Tricks That Really Work on Technorati.)
Two-thirds of Americans struggle to reach their weight loss goal, seriously jeopardizing long term health and taking precious years off their lifespan. If current trends continue, over the next two decades, experts believe the number of overweight and obese will swell to over 80% of all adults.

Many people have the desire to lose weight and have put forth the effort countless times. The end result is typically a failure as permanent weight loss requires a major shift in lifestyle which is difficult for most. Some people fall for fad diet pills which promise massive weight loss in a short period of time without the need for calorie restriction or exercise. This is not the way to lose weight and can even endanger your health.

The only proven method to achieve permanent weight loss is eating a reduced calorie diet highlighted by plenty of vegetables and a regular exercise routine. Sometimes our metabolism stalls and we hit a diet plateau. Reducing calories or increasing exercise doesn’t make the scale move. This is a survival mechanism we have evolved over the millennia which likely served our ancestors well, but today simply compounds the problem. There are some ‘tricks’ which savvy dieters use to help overcome the inevitable weight plateau and achieve their target goal.

Eat Slowly and Enjoy Your Food

Try chewing each bite of food twice as long as you normally would. Researchers have found that this naturally decreases the amount of calories eaten at a meal by 10%. Another important benefit is that the digestive enzymes which are present in the mouth begin to work much quicker, leading to a more satisfied feeling and less desire to continue eating. Rapid eating triples the risk of being overweight. Avoid eating on the run or while driving. Slow down, enjoy your food and reap the weight loss benefits.

Cook Your Meals from Scratch at Home

Americans spend more than half of their food budget on meals prepared away from home. Even the healthiest restaurant meals are likely to be loaded with calories, excess salt and sugar and are twice the normal serving size. It’s very difficult to lose weight when you have no control over the ingredients used to prepare your food. Typical restaurant meals average between 1,000 and 1,500 calories, making it very difficult to drop weight. Reserve dining out for special occasions and prepare most meals at home where you can control portion size and use healthy ingredients.

Eat a High Protein Breakfast Everyday

Our fast paced lifestyle causes many people to skip breakfast which leads directly to weight gain. The body needs to ramp up metabolism for the day, and breakfast is the trigger for this mechanism. It’s important not to fill up on empty refined carbohydrates which are burned for fuel immediately. Include a healthy protein source which requires more energy to be broken down by the body. This starts the fat burning engine in our cells which continues throughout the day. Further, larger meals eaten earlier in the day are much less likely to be stored as fat compared to a late night feast.

A healthy reduced calorie diet, along with a structured exercise regimen is the core of any weight loss program. Many people find that they reach a metabolic plateau where the body resists further weight loss as a survival mechanism. People become very set in a routine which includes habits that make further weight loss very difficult. Several weight loss ‘tricks’ can provide the necessary stimulus to ensure you achieve your permanent weight goal and reap the benefits of improved spirit and health.

How to Lose Weight Effectively-Sleep Better and Lose Weight

Want to lose weight while you sleep? Sure, you’ve heard all the ads for miracle pills that work while you sleep, but that isn’t what this is about.

A link between lack of adequate sleep and weight gain has been discovered and reported in two medical journals, The Journal of the American medical Association and The Lancet. The studies indicate that there is a physical change in metabolism when people suffer loss of sleep that makes it very difficult to lose weight or even maintain weight.

Lack of sleep appears to affect the appetite through the hormone cortisol.When people suffer from sleep loss they frequently find that even when they are full they still feel hungry and want to consume more. The body’s
metabolism is affected beyond just this. Fat storage increases and the bodyis unable to properly metabolize carbohydrates. High levels of blood sugar result, and this can lead to the development of diabetes.

The cycle of weight gain and sleep loss can form a spiraling increase in both. Overweight people are more prone to sleep apnea that causes lack of quality sleep. Aches and pains brought on by being overweight can prevent sleep. Worry over weight gain can even lead to sleepless nights.

Conversely, sleep can improve with weight loss. Snoring frequently occurs less and so does sleep apnea. Deeper sleep is achieved causing less feelings of tiredness and hunger during the day. One of the simplest reasons that quality sleep can help with weight loss is the more time you are asleep, the less time you are wanting food. Seems almost too simple to be true, but it is.

So, here are some tips to achieving a good night’s rest. During the day don’t nap and get some exercise. Cut back on caffeine consumption and never drink caffeinated drinks in the late afternoon or evening. Never eat big meals late in the day, have a light snack of fruit and cheese instead. Develop a quiet routine that will help you sleep. Deep breathing or reading before lights out can increase the chances of a good rest.

So rest well and lose that weight!

To Your Success,

Monique Hawkins
Weight Loss Secrets for Life
540-858-2885
Skype: Monique371
mentormonique@gmail.com
Related Links:
Eat cookies, lose weight. Visit http://www.easydietcookie.com// Enter promotional code 699456

Related articles by Zemanta

• How to Lose Weight by Boosting Metabolism and Healing Emotions (weight-loss-methods.suite101.com)
• Tweak of the Week: Sleep Yourself Slim (healthnews.ediets.com)
• Here Are Two Things You Can Do For Successful Weight Loss (stepbysteptips.com)
• Home Exercises For Weight Loss - Kettlebell Workouts (slideshare.net)
• Maintaining the Weight You've Lost (mariaslastdiet.com)

Naturally Reverse Heart Disease

(Article first published as Reverse Heart Disease Naturally on Technorati.)

Heart disease kills more than 700,000 people in America annually, and unfortunately the first symptom for nearly half is death from a massive heart attack. Heart disease has been on the rise since the 1950’s, as processed and fast foods exploded onto the market. $150 billion is spent each year on fast food meals, as half of a typical family’s food budget is spent dining out.

Food eaten at a restaurant is typically loaded with excess calories, sugar, salt and processed meats which lead to the development of heart disease. Atherosclerosis, or hardening of the arteries is the most common form of heart disease and is caused by plaque which narrows the arterial wall and restricts blood flow. Over the past 10 years, much has been learned about the natural methods which can prevent and treat this form of heart disease which could save millions of people from an early demise.

Diet Exerts a Powerful Influence on Coronary Plaque

The primary cause of atherosclerosis is consuming a poor diet for decades. Every time we eat, a surge of post meal byproducts floods the bloodstream with potentially catastrophic consequences, causing calcium, oxidized LDL cholesterol and other materials to fill the small arterial cracks which have formed as a result of high blood pressure and the aging process.

A healthy diet consisting of leafy green vegetables, nuts, seeds, lean proteins and natural unprocessed fat sources has a healing effect, as the body demonstrates an amazing ability to naturally reverse years of food abuse. Arterial plaque slowly builds over the course of a lifetime and can be reversed by maintaining a proper diet over time. An important part of a new dietary lifestyle is the elimination of refined wheat-based carbohydrates and processed meats. Both have been shown to increase the risk of death from a heart attack by as much as 50%.

Targeted Supplement Cocktail Reduces Heart Disease Risk

In addition to dietary modification, exercise and stress management, a supplemental nutrient cocktail can reduce arterial plaque volume and heart disease risk. Leading the list is niacin, a member of the B vitamin family. Niacin affects LDL cholesterol particle size, causing large fluffy particles which are less likely to form plaque. Further, niacin promotes higher levels of the protective HDL cholesterol.

Vitamin D is of critical importance in reducing heart disease due to its ability to prevent LDL cholesterol from oxidizing and forming deadly arterial plaque. Vitamin D also works at the genetic level by providing the blueprint for cellular replication and controlling systemic inflammation, a known cause for heart disease.

Ensure that you supplement at the proper dose and have the necessary blood test to confirm appropriate levels. Fish oil is another important component as it reduces the risk of sudden death from a heart attack by a third, primarily by reducing the risk of arrhythmia and lowering triglyceride blood levels.

The natural amino acids lysine and proline, along with Vitamin C have been shown to reduce plaque volume in the arteries. This potent mixture is able to combine with the foamy arterial plaque and usher it safely out of the artery. Vitamin C is necessary to maintain the normally elastic nature of the arterial wall and prevents abnormal bleeding and clot formation.

Prescription medications are not the answer to prevention of heart disease. They merely mask the real cause, allowing the disease to progress unabated. Strict dietary modification is necessary to begin the disease reversal process and should be complimented with physical activity and a specific nutraceutical cocktail which can reduce coronary plaque volume. Many people have prevented and reversed heart disease using this formula, and now lead a risk-free healthy life.