Exercises for Fast Weight Loss

(Article first published as Top Weight Loss Exercises to Burn Fat on Technorati.)
Lack of physical activity and poor dietary lifestyle are having a devastating effect on our health and longevity. As the number of Americans falling in the overweight or obese range approaches 3 out of every 4 children and adults, health conscious individuals understand the importance of eating healthy and increasing exercise intensity to lose weight and live a longer life.

While limiting the type and quantity of calories consumed is essential to any weight loss program, the type and duration of exercise performed on a regular basis provides the fuel to burn fat and improve the critical bio-markers of health.

Resistance training and aerobic conditioning are the two key forms of exercise, and both should be combined as part of a routine to improve overall health. To fuel quick weight loss, the following cardio exercises are proven to deliver results.

Running and Jogging
There is no better form of exercise to burn fat than running and jogging. There’s no special equipment required and local roads provide the perfect training environment. Add in hilly terrain or increase speed to have a major impact on fat metabolism. Running can burn 600 to 1000 calories per hour, but may not be for everyone due to the risk of knee injury.

Bicycling
Bicycling is an excellent choice to drop extra pounds, and provides a low impact lower body workout. Depending on the course, biking can burn 500 to 1000 calories in an hour and it requires minimal training. Cycling is a fun form of exercise, and risk of injury can be minimized by wearing a helmet and choosing a route with minimal traffic.

Swimming
Swimming is a low impact cross-training aerobic exercise which works all major muscle groups. Working against the resistance of the water helps to build endurance which increases metabolism for many hours after the exercise is finished. Swimming for 30 minutes will burn up to 400 calories, has a low risk of injury and is just plain fun.

Step Aerobics

Step aerobics provides a high intensity lower body workout which increases heart rate and lowers blood pressure, both contribute to lowered risk of heart disease. Step equipment is inexpensive and when combined with invigorating dance music, makes an ideal tool in your weight loss arsenal. Try joining a structured class for motivation and to meet new friends with a common interest.

Walking

Walking is the most popular form of exercise, as it appeals to all age groups and requires no special equipment. Studies confirm that walking at a moderate to fast pace lowers the risks of heart disease, diabetes, stroke and cancer when done for at least 30 minutes, 5 days a week. Although walking may not burn calories as quickly as other aerobic exercises, it does lead to steady weight loss, burning close to 200 calories in 30 minutes.

Fuel your weight loss regimen by combining a reduced calorie diet with an aerobic conditioning exercise program. For best results, find a family member or friend who can provide the necessary motivation you’ll need to make this a permanent lifestyle change. Exercise is the essential key to a slimmer you, and a healthier life.

Permanent Weight Loss For Life

(Article first published as Lose Weight and Keep it Off on Technorati.)

Many people understand the basic mechanics of weight loss – reduce calories and increase physical activity. If the solution is that simple, why has the number of overweight and obese individuals swollen to nearly three-quarters of the US adult population? The answer is far from simple, but clearly our nutrient poor diet and sedentary lifestyle are having a significant impact on our health and inability to drop weight.

Permanent weight loss is achieved by controlling calories and increasing physical activity. While these steps are proven to work, only a very small percentage of dieters are able to keep the weight off for good. Those who have tried to lose weight and failed can benefit from a multi-step approach which targets the root cause of stubborn fat deposits.

Don’t Drink Your Calories

Sugared drinks are a significant source of empty calories, and many people don’t even realize that as much as 25% of their total calories each day come in liquid form. Diet sodas are not the answer either, as research indicates that artificial sweeteners can alter our metabolism, halting weight loss. The best choice is to drink plenty of water (filtered if from a municipal system) or tea. Drinking 3 to 5 cups of tea each day has been shown to help trigger the release of stored fat, as well as improving chemical biomarkers for heart disease risk.

No Diet Pills: Use Natural Supplements

Diet pills marketers have created a multi-billion dollar industry which rarely produces weight loss results, and can jeopardize your health. These products work by artificially increasing heart rate and metabolism. This can result in a small temporary weight loss which is quickly regained after stopping the program. DHA Omega 3 fats from fish oil have been shown to reduce levels of inflammation in fat cells, meaning digested fat is burned instead of being stored. CLA is another addition to your weight loss arsenal, as it is proven to convert stored fat into lean muscle mass.

Eat Only When Hungry

This may sound like common sense, but we eat huge quantities of food out of boredom and not hunger. Eat 3 to 5 small meals per day, being certain to monitor portion and total calories. You should not become hungry between meals. Frequently we mistake thirst for hunger. When you think you’re receiving a hunger signal outside of meal time, drink an 8 ounce glass of water or tea and wait 10 minutes. More often than not, the hunger sensation was a misinterpreted demand for fluids. Feed your thirst and the sensation will disappear, as you avoid the high calorie snack attack.

There’s no substitute for calorie restriction and regular exercise when trying to lose weight, and any suggestion that a fad diet or pill will cause permanent weight loss is not in your best interest. Compliment your weight loss efforts with the addition of these important steps which will help you to shed those pounds for good. You’ll find you can keep the weight off for good as you improve your overall health and quality of life.

Hit Your Weight Loss Goal

(Article first published as Why You Can't Lose Weight on Technorati.)
American’s are waging a losing battle against overweight and obesity, despite the best efforts of many who have tried time and again to lose weight and failed. Two-thirds of those people indicate they’re on some type of weight reduction program, yet 95% will be unable to maintain any type of weight loss for more than a year.

Most people trying to lose weight understand that a healthy diet and exercise are essential to drop pounds, but despite their best efforts, sustainable weight loss is beyond reach. It’s important to understand the reasons which prevent weight loss, as well as the steps which should be followed to help trigger the body’s metabolism into fat burning action.

Underestimating Calories
In a study by the USDA, 80% of participants underestimated the number of calories consumed in a day by 700. The most common miscalculation is in serving size, especially when judging the highest calories items such as desserts, breads and pasta. Always use a dietary scale to weigh food items and keep track of everything you eat using a dietary log.

Balance Fat Intake

Fats have been maligned for the last half century because of a poor understanding of this essential nutrient. The problem is with the type of fats we eat. Highly processed or overcooked trans-fats from frying are typically coupled with refined carbohydrates, leading to a recipe for weight gain. Replace trans-fats with oils in their natural state, especially Omega-3 fats from fish, nuts and seeds. The body will use these fats for cellular construction and not for fat storage.

Eat Protein for Breakfast Everyday
Many people trying to lose weight will cut breakfast, thinking they’ll be better off without the calories. Nothing could be farther from the truth. Studies show that when breakfast is skipped, people will make up the calorie deficit plus an additional 25% in meals later in the day. Additionally, there is a much greater tendency to snack between meals. Eat breakfast every day, and be sure to include a healthy protein source, as this will initiate your fat burning metabolism which remains fueled through the day.

Cut the Carbs
The primary source of excess calories in the typical diet is from refined carbohydrates. Begin by substituting that order of fries for a double serving of vegetables. You’ll get half the calories, twice the nutrition and will feel more satisfied. Most people consume less than half the servings of vegetables and are nutritionally deficient. The body has an amazing ability to gauge the vitamins and minerals we eat, and will alter our metabolism toward fat storage when we’re deficient. Continue to cut servings of breads, fries and sweets in favor of raw leafy vegetables to drop pounds quickly.

Eat Enough, But Not Late at Night
When people begin a weight loss plan, they sometimes reduce calories very quickly and to insufficient levels so the body thinks it’s starving. The body holds onto precious fat reserves by slowing down our metabolism, making it impossible to lose weight. Men and women should eat a well balanced, healthy diet of 1500 and 1200 calories per day respectively to avoid the starvation mode plateau. Also, be certain to avoid eating anything within 3 hours of going to bed, to ensure full digestion and a good night’s sleep.

Make it a Lifestyle!
The only way you will achieve sustained weight loss is to view your new eating and fitness program as a permanent lifestyle change. The top mistake made by 95% of dieters is that they’re making short term modifications to reach a number on the scale, and then will revert back once they hit their goal. This guarantees the weight will return, plus a few pounds for survival insurance. Set in your mind this is how you need to live your life for the rest of your life, and enjoy the happy and healthy benefits of permanent weight loss.

Best Weight Loss Exercises

(Article first published as Weight Loss Exercises That Deliver Results on Technorati.)
There are many ways people can choose to lose weight, including dangerous fad diets and metabolism boosting diet pills. In order to achieve permanent and healthy weight loss, only calorie restriction and exercise  have been proven to deliver sustainable results. Short term weight loss can be more harmful in the long run due to toxins which are released during the yo-yo diet cycle.

Aside from a well balanced calorie restricted diet, several different forms of exercise have been shown to deliver powerful weight loss results. The first step is to center your diet around plenty of nutrient rich raw greens and vegetables, and feel comfortable with your new modified dietary lifestyle.

After two weeks, you won’t miss the refined carbohydrates, sweets and fried foods. Next, take your health to a new level by adding regular exercise to your routine. Combine resistance and cardio exercises from the following categories on alternating days for fun, motivation and maximum weight loss.

Resistance Training Builds Muscle and Burns Fat

Resistance training consists of exercises which use either weight machines or free weights. Research has shown that as little as 20 minutes per day of multi-rep routines which work all major muscle groups has the same weight loss and health benefits as 45 minutes of cardio type activity.

•    Free Weight Exercises: Constant Resistance

Free weight exercises typically use one or two hand held weights or barbells. Free weight routines are popular because they require minimal cost and can be performed in the comfort of your own home. Target the chest, arms, legs and abdomen and be sure to begin with a 5 minute warm up stretch to avoid risk of injury.

•    Resistance Bands: Accommodating Resistance

Resistance bands are another popular form of training which uses elastic bands to flex and build muscle. This type off exercise is ideal as it can be performed anywhere, and provides effective spot toning to all body parts. There are a variety of expensive machines on the market, but the best results are achieved using low cost bands which are available in levels from 5 up to 300 pounds of resistance.

•    Weight Machines: Variable Resistance

Exercise machines are usually high end devices which are found at the gym. Examples are rowing equipment and pulley weight systems. The resistance level changes continually during the exercise motion, building muscle as the rep intensifies. This type of training specifically targets muscle growth, and would be less appropriate for those looking to lose weight.

Melt Fat with Cardio Training

Cardio training is any type of exercise that raises the heart rate over an extended period of time. Cardio benefits include reduced risk of heart attack, stroke and metabolic syndrome which leads to diabetes. While still an important part of any fitness program, studies show that optimal health and weight loss benefits are not realized until you have trained for at least 30 minutes a day, but this can be spread over multiple sessions. The key is to increase exercise intensity until you break a sweat, but can still carry on a normal conversation.

•    Walking, Jogging and Running

Walking and jogging is by far the most common form of cardio exercise. For the average person, walking burns about 100 calories per mile, so it must be done consistently and at a brisk pace to fuel weight loss. Most people should avoid jogging and running due to the risk of knee injury and the potential for overexertion.

•    Aerobics

Step aerobics has become the most popular type of aerobic activity, as it requires minimal investment and can burn up to 800 calories per hour. Find a structured fitness class which provides motivation, high powered dance music and new friends.

•    Cycling

Cycling is another fun exercise which can burn 500 to 1000 calories per hour. Take to the streets on a bicycle, or use a stationary cycle.

The weight loss benefits of a solid exercise program are indisputable. Once you’ve mastered your new dietary lifestyle, begin a fitness routine and choose a variety of different exercises from the resistance training and cardio offerings. Alternate different exercises on different days to keep it fun and be sure to condition all the major muscle groups. While neither diet or exercise alone will lead to permanent, healthy weight loss, combining both is a recipe for your weight loss success.

Childhood Obesity PreventionTips-Healthy Eating Habits Start in Early Childhood

Image by Getty Images via @daylife

While you are striving to maintain a healthy weight or lose those extra pounds, keep in mind that eating habits start when very young. It is time  to begin educating children on the benefits of a wholesome diet as soon as your children or grandchildren first start consuming table food.

The first rule of passing on healthy eating habits is to model what you teach. It does no good to explain the benefits of low fat and low sugar foods if the local fast food restaurant is where you stop for meals.

Introducing a variety of healthy fruits, vegetables and whole grains early in life can start your child on a lifetime of eating healthy. They won’t face the constant battle of trying to lose weight and they won’t be as
susceptible to disease. They will enjoy a healthy, balanced diet filled with wholesome foods.

So, how to do this with a busy schedule? It really takes no more time to prepare healthy food than it does foods full of fats and sugars. A trip to the grocery store is where healthy eating starts. Fill the cart with fresh
vegetables and fruits, naming each one as you load it in the cart and explaining the health benefits found in each item. Pick lean meats or fish,and tell your children where the food comes from. An amazing number of
children have no idea where milk really comes from, where potatoes are grown or how bread is made.

Make snack time a fresh and exciting array of fruits, vegetables and nuts or real cheeses. A platter loaded with sliced apples, bananas, oranges, strawberries, baby carrots, nuts and fresh cheeses will disappear as quick as can be! Dinners with lean meat or fish, vegetables and whole grain pasta or rice will help you lose weight and keep your children healthy.

You don’t have to pass on your struggle with weight. Start right now helping your children lead a more healthful life.

To Your Success,

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

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Alzheimer’s Disease Prevention Steps

(Article first published as Prevent Alzheimer's Disease on Technorati.)
Alzheimer’s disease now affects more than 5 million Americans, and research projects that number will triple to more than 15 million by 2050. This dreaded memory-robbing disease is feared more than any other disease by most people, as it hits at the core of our being, stealing treasured experiences and our most basic identity.

While there is a genetic link for a small subset of patients who develop Alzheimer’s disease, the vast majority are victims of poor lifestyle choices which are at the root of this condition. As medical science races to find a pharmaceutical cure, experts agree that there are a number of healthy changes which should be adopted to dramatically reduce the risk of falling victim to this insidious affliction.

Controlling the Risk Factors

Four key factors have been identified which directly affect the risk of developing Alzheimer’s disease:

•    Chronic stress throughout adult life quadruples incidence in later life.
•    Obesity in midlife increases Alzheimer’s disease by 3 ½ times.
•    Uncontrolled diabetes is related to a twofold increase in disease
•    Smoking ups the risk factor by 79%

Each of these factors can and should be controlled to dramatically reduce or virtually eliminate the risk of developing Alzheimer’s disease. Many of the top diseases which claim the lives of Americans today are caused by poor diet and lifestyle, including heart disease, cancer, diabetes and stroke. Prevention is the key, as all of these diseases are much more difficult to treat once they’re diagnosed. Making relatively simple changes earlier in life can have a profound effect on development of Alzheimer’s disease and longevity.

Exercise Your Body and Brain

Physical activity is good for both the muscles and the brain. Exercise helps regulate blood sugar uptake to the cells and insulin sensitivity, and both when poorly controlled contribute to diabetes and Alzheimer’s risk. Moderate cardio and resistance training on most days of the week helps build muscle mass and improves cognitive health. To exercise the brain, pick up a good book or challenge yourself by learning a new skill. Forcing the brain to build new memory pathways will assist short term memory and improve retention.

Adopt a Healthy Diet

Reduce total calories consumed and eliminate refined carbohydrates, sugary drinks and pastries. Many refer to Alzheimer’s disease as “diabetes of the brain”, as it is characterized by inflammation and insulin resistance which affects communications between neurons. Diet is the best way to reduce these risks. Eat a rainbow of different raw vegetables, nuts, seeds and unprocessed or cooked oils. Be sure to include Omega-3 fats from fish or fish oil supplements, as these provide the building blocks for brain cell wall construction.

Relax and Reduce Stress Factors

Lifelong, chronic stress appears to have a significant impact on the risk of developing Alzheimer’s disease. Stress increases cortisol, a powerful hormone which can hamper nerve cell growth and connections, leading to cognitive decline. Learn breathing techniques which increase brain oxygen levels and attenuate your response to stress. Take a 30 minute walk, meditate or learn yoga,as all are proven to reduce the stress factors that lead to disease proliferation.

Shield Your Brain

The brain is an amazing organ which is well protected by the skull and the blood-brain barrier. Still, it is vulnerable to physical injury and toxic assault. Always protect your head when competing in injury prone sporting events or when riding a bike or motorcycle. Research shows that a single traumatic brain injury early in life can double the risk of developing Alzheimer’s disease as you age. Get rid of synthetic toxic chemicals from around the house, including cleaning supplies, detergents and personal care items in favor of natural, organic substitutes. Over the course of decades, these chemicals build up in your tissues and can lead to dementia.

There are important steps which we all should take to reduce the risk of developing Alzheimer’s disease. It’s now understood that this form of dementia is largely caused by factors which are well within our control, and we can take charge of our diet and lifestyle to prevent our chances of becoming a grim statistic.

Permanent Weight Loss – Lose Weight and Keep It Off

(Article first published as Lose Weight and Keep It Off Permanently on Technorati.)

Over the past half century, Americans have experienced a metabolic pandemic, leading to a nearly 40% obesity rate among adults and risk of a shortened lifespan due to heart disease, diabetes and cancer.

Researchers believe that the current generation of children and young adults will the first to live shorter lives than their parents, should current levels of obesity and dietary negligence continue.

Many people become desperate to lose weight and try one of the fad diets, pills or starvation. While each may deliver short term results, none will deliver healthy or permanent weight loss. True weight loss is only achieved through a combination of calorie restriction and regular, moderate exercise. In order to keep the weight off permanently, you must develop a new way of thinking to go along with your new body.

Set Attainable Goals

When setting out to begin a weight loss program, set a goal which is realistically within your reach. Many people will target a weight which is 10% lower than is attainable given their age and physical condition. Set the target too low, and you set yourself up for failure. Studies show that the important health benefits from losing weight are realized by losing as little as 5 to 10 pounds. It's not a race, and only you will be the winner when you stabilize at a weight you can maintain.

Get Support from Family Members or Friends

Losing weight is just as much about diet and exercise as it is about emotions. Find a partner with the same mission, and walk together or participate in an exercise class. While it's your responsibility to take control of your weight loss program, the support and encouragement you receive from friends and family is invaluable as you are losing weight, and essential to keeping it off for life.

Commit to It

While starting a weight loss program is essential, you need to become committed to making the necessary changes to maintain your weight once you hit your goal. Yo-yo dieting is very common, and always leads to unsustainable weight loss because the necessary underlying commitment has never been established. Continual fluctuations in weight are also detrimental to long term health, leading to increased risk of heart disease and serious metabolic disorders.

Cut the Junk Food

The main reason most diets fail is excessive calories from junk food. Donuts, fried foods, fast foods sugary soda and refined sweets account for up to 75% of total calories for many people. These types of food are devastating, causing wild swings in blood sugar along with cravings to binge on more junk food. Before beginning your weight loss mission, eliminate these foods from your house to avoid temptation. After two weeks, you won't miss them and your scale will reward your effort.

Make a Permanent Lifestyle Change

This is the key to permanent weight loss. Make your new dietary and exercise habits a way of living. Understand that this is not a temporary change just to drop a few pounds, but a totally new lifestyle which will help you (and your family) to live a much longer and happier life. This is your ticket to avoid the years of unhealthy misery many people endure as they age.

Permanent weight loss is a difficult goal for most people. Less than 95% of those who begin a weight loss program keep it off for more than 5 years. Your body's genetically programmed survival mechanism will push you to eat excessively and store additional fat for lean times. You can overcome these signals by making a commitment to yourself and soliciting a network of family and friends. The end result will be a healthy life and permanent weight loss.