Keeping A Healthy Diet And Metabolism To Prevent Weight Gain

To prevent weight gain, how you conduct your daily life must be closely monitored. If you resume your former eating habits and slack on your daily exercise routine, the weight you successfully shed in the past will begin to come back. Regaining weight you have worked hard to shed can be emotionally and physically demanding.

Victims of ‘yo-yo dieting’ often lose weight quickly and then regain the weight they lost within a short period of time. Causing your body to constantly adjust to varying weight levels can wreak havoc on your metabolism, energy levels, and self esteem. In addition, psychologists have identified weight fluctuation throughout an individuals lifetime as an indicator of excessive stress or even undiagnosed mental illness.

The procedure for how to prevent weight gain revolves around the use of calorie restriction and solid exercise. Of course, these broad concepts are behind all major weight loss campaigns. However, if you are already at a healthy weight level and want to retain it, “playing maintenance” is much easier than overall weight reduction.

To maintain your weight level and to know how to prevent weight gain, remember these simple steps:

~ Know Your Calorie Limit: Calculate your BRI using one of a number of BMR calculators located on the Internet. Then, multiply your BMR calculator by 1.2. The resulting number is the number of calories you burn by naturally living each day and performing activities such as sleeping, eating, and breathing.

~ If you do not desire to exercise or want to be ABSOLUTELY sure you do not gain weight, simply monitor your calorie intake to ensure it never exceeds this number. Barring an unusual circumstance such as pregnancy or a metabolic disorder, it is physically impossible for your current weight to change if you stay below this level. Treat it like a concrete barrier that you can never pass. It is a sure-fire way to maintain your current weight.

~ Eat and Exercise or Eat Less: If you recently ceased your exercise campaign and also want to begin eating at the levels you enjoyed before you lost weight, you’re headed for disappointment. If you continue this practice, you will begin to gain weight. You must choose to continue to exercise if you desire to consume additional foods, or you must decrease your calorie intake.

Generally, it is easier and healthier to continue to exercise while increasing food intake. You will be able to enjoy the foods you love while still retaining the numerous benefits of exercise. After some time, exercise will become a part of your daily routine and you will no longer feel motivated to drop exercise from your daily life.

Whenever you feel uninspired or unsure if you still wish to prevent gaining weight, try to remind yourself of the hard work and effort you put into shedding your excess pounds. Do you truly wish to go down that path again? Following these simple guidelines will show you the proper method for keeping off weight you have lost and how to prevent weight gain

Article Source: http://www.streetarticles.com/weight-loss/keeping-a-healthy-diet-and-metabolism-to-prevent-weight-gain

Tips On How To Lower Body Fat Percentage Fast

We live in a world of instantaneous gratification. We want everything done as quick as possible. Wanting to know how to lower body fat percentage fast as possible is one of them.

Unfortunately, if you are looking for overnight solutions, you might as well look elsewhere. More often than not it is going to require surgery or illegal drugs.

However, if you want lasting solutions for lowering you body fat percentage, be prepared for some serious lifestyle changes.

Of course, there are efficient and effective methods that will bring about amazing changes in a short amount of time. With the methods I will teach you, you will drop fat in dramatic fashion that your friends might think its magic.

Eat Less Carbs

First, get in the habit of eating less carbs or if you absolutely need your carb fix, go with unrefined carbs. Carbohydrates, particularly refined carbs, was actually shown to be the prime culprit in making your body store fat. In fact between foods rich in saturated fat and carbohydrates, you are better off cutting more carbs and consuming more fats (except for transfats which are just nasty). Recent studies have shown that too much carb consumption is the primary reason why people tend to store a lot of fat. This is the reason why low/no carb diets like Atkins, South Beach and Paleo Diets are proven to be effective in lowering body fat percentages.

Lift Heavy and Get Strong

Second, lift heavy things. Take a cue from strength athletes like powerlifters and olympic weightlifters and choose exercises that can develop strength. Compound exercises, which are exercises that target multiple muscle groups, are key to helping you build muscle that is not only thick but functional as well. Choose to perform compound exercises like squats, deadlifts, cleans, shoulder presses, pullups and you will quickly develop strength. Strength training is effective in putting on muscle in your frame. Keep your rep count on the low side and your poundages on the high side. Ladies, don’t be afraid that you might grow like Arnold Schwarzenegger, these exercises done with strength training in mind will not build bulky muscles. You will build lean and functionally strong muscles. Muscles on a frame will help to burn the fat in your body.

Perform High Intensity Interval Training

Third, do high intensity interval training. Jogging for 30 minutes to an hour is fine, if you want to go for an emaciated physique. Doing long step aerobics session is fine, if you just want to feel like you are doing an effective workout. While so called steady state cardio can burn fat (although I should mention that often to reach the fat burning stage you will have put in 20 minutes of session time), there is little residual fat burning after the workout is done. If you want fat burning while you are at rest, doing high intensity interval training where you go all out for a certain period of time and alternate it with a short rest. You will choose some conditioning exercise like sprints or burpees and alternate going all out and a period of rest. Do this for a whole 10 to 15 minutes once or twice a week is probably all it takes to kick your fat burning into overdrive.

Intermittent Fasting

Fourth, while indiscriminate caloric restriction or dieting by eating less and less food is just a miserable exercise, you can trigger your body’s own fat burning furnace by engaging in something called Intermittent Fasting. Intermittent Fasting, in its simplest form, is purposely not eating anything for 16 to 24 hours once a week. Not eating anything during that window triggers your body to burn your fat stores. So strategically scheduling a once a week fast can accelerate your fat loss.

There are certainly a lot of techniques in learning how to lower body fat percentages, the above tips will help you achieve your goals of your ideal body fat composition more quickly. 

Article Source: http://www.streetarticles.com/weight-loss/tips-on-how-to-lower-body-fat-percentage-fast

What Is The Safe Amount Of Green Tea?

By James Steele

The older you get, the easier it is to let your fitness level decline. The daily stress of work and family life can push exercise into the background. The tips listed here make it easy for you to take fitness off the back burner and make it a priority. This advice should help you achieve the level of fitness you previously enjoyed. The obligations that come with age often cause people to abandon their physical fitness routines. Having to stay on top of a job and family can make it hard to find time to exercise. The advice in this article can help you regain the figure you have lost. By doing this, you will make it easier to enjoy a body that looks and feels healthier and more attractive.

Periodically check to see if you are over training. An easy way to check if you are over-exercising is to measure your pulse rate the morning after a work out. If your body is still in recovery mode then you will see a pulse that is ten beats per minute or more over normal. Ensure that you are not over training in order to do it the right way. One way you can do this is to take your pulse rate the morning after you workout. If you are ten beats or higher than your normal pulse then you know your body is still working to recover from your last workout.

If there are exercises you know that you do not like, take initiative and do them anyway. Your disdain for them may stem from the fact that they are difficult, but it is important to work at them until you find them easier to tolerate. Continue to give them a chance, and you may start to like them. Don't give up just because your having trouble with a certain exercise. You are probably just worried that you can't do the exercises, but by trying them repeatedly until you can, you can prove yourself wrong. These are the exercises that will give you the greatest feeling of success in the long run so keep trying.

Go after what you want! Don't waffle! Establish your ideal level of fitness as a goal you simply will not give up. It will be less of a struggle once you have figured out what you want to do, because you will be determined to stick with it. First you need to be clear about exactly what you hope to achieve and then take the steps to get there. You should be completely sure that this goal is what you want. As you start to reach your short term goals, your visible progress will help see you through to your long term goals.

If you suffer from an exercise-induced injury, you can stay on track and speed up the healing process by exercising again as soon as possible. Take things slowly and learn to respect your limits. When you get an injury from exercising, you need to get back to your exercise routine as soon as you can and you will heal faster. However, you should be easy on yourself. Remember that the process of recovery takes time and care.

Pay attention to your hamstrings. If your goal is to be able to sprint faster, your hamstrings need extra stretching. The hamstring muscles are of upmost importance for a strong push off and top speed. It's good to do leg curls to improve your hamstrings. Be careful not to release your leg curl quickly. Instead, control the release to get the most benefit. When your hamstrings are strong, you will be able to sprint faster. Improve your sprint speed by working out your hamstrings. Your hamstrings are the muscles that boost your speed and quicken your push off. You can get strong hamstrings by doing leg curls; just release the curl slowly for best results. Your sprinting will be faster with stronger hamstrings.

Motivation may be hard to come by if you are new to exercise. Start slowly, and work your way up. Incorporate exercise into your day to day activities. For instance, try parking your car further away from work and walking the extra distance. Use your lunch break at work to walk once or twice around the block. You should exercise whenever you can, even if it means only two days a week. For those who get little or no exercise, finding motivation may be difficult. Starting slowly can help you work up to bigger and better things. By parking further away from a store when you go shopping, you can facilitate jump starting your upcoming active lifestyle. Take advantage of your lunch breaks to go for a walk. Even if you only exercise once or twice a week for 20 minutes, research indicates that this is beneficial.

Getting into great shape will be simple if you follow these useful tips. You need copious amounts of dedication, patience, and time. You need these things not only to succeed with your fitness goals, but to also succeed in life. Anyone who is capable of juggling parenthood, a job, and a social life is fully capable of succeeding with their fitness plan. Today is the day to make a change that will affect everything about you. Following these tips means that getting into shape is easy! You will need dedication, patience, time and a committed effort. These characteristics can apply to workouts, just as they apply to other areas of your life. You can find success in reaching the fitness goals you have set for yourself. Don't waste any more time, get started now!

About the Author:

James Steele is a expert blogger known for writing on a variety of subjects. His high-quality work can be seen at Empower Network review and on MLM Leads review

How To Lose Weight And Stay Healthy

There are no secrets to losing weight – and maintaining the weight loss -quickly. Various advertisements may promote wonderful new diets or pills that will miraculously eradicate those extra pounds. However, these quick fixes are unlikely to solve the problem in the long term and may lead to dissatisfaction and even health problems. In reality, the key to how to lose weight is to make lifestyle changes over a period of time.

Changing habits can be difficult, and there is no need to rush when making a long term weight loss plan. It is important to maintain your weight in a healthy range over a long period of time, as several studies have been carried out which show that excessive body weight is associated with various diseases including cardiovascular diseases and diabetes. So what can be done to lose weight and stay healthy? Some key principles to follow are:

Make healthier food choices

Going on a ‘quick fix’ diet to lose weight may yield rapid results, but this could be followed by weight gain, and may leave you feeling worse both physically and emotionally. It is more helpful to:

• Eat small portions of food four or five times a day, rather than large portions three times a day.
• Use skimmed, semi-skimmed or soya milk instead of whole milk.
• Eat wholemeal instead of white (refined carbohydrates) bread, pasta and rice.
• Eat more fruits and vegetables.
• Choose sunflower oil or olive oil when cooking, and use less butter which is high in saturated fat.
• Reduce overall calorie intake.

Exercise, Exercise, Exercise

Increasing your activity levels will burn calories and fat, and greatly aid the weight loss process. If you are not used to exercise, there is no need to hit the gym at once. You can take things easy to start with - for example take a 15-20 minute walk each day. As you become used to exercise, increase the time and activity levels. Exercise is easier if you enjoy what you are doing. You could for instance:

• Take longer walks by leaving the car behind or getting off public transport one or two stops early.
• Take the stairs instead of a lift.
• Have regular running dates with a friend.
• Swimming.
• Cycling.

Take your time

Do not be disheartened if there are no changes after a few days, or if you add a little weight one week. It might take some time before you notice any marked differences, but it will happen. While it is normal to be tempted to eat more or throw out your weight loss plan, do not give up. Follow these simple steps to stay motivated and keep on the right track:

• Create a journal outlining your weight loss plan. You could set targets and carry out weekly self-assessments.
• Take things slowly. Your body prefers gradual changes in food and exercise levels.
• Write down a reminder of why you are doing this, perhaps on your computer screen or a private notebook, and go back to this when you are feeling demotivated.
• Review your plans as time passes, and make any necessary changes, e.g. eat less, increase activity levels.

Although it is tempting to attempt to lose weight as quickly as possible, it is preferable to follow a programmewhich will enable you to maintain a healthy weight in the long term. The best way to do this is to make healthy changes to your diet and levels of exercise that will lead to a steady rate of weight loss which will last over a long period of time.

Article Source: http://www.streetarticles.com/weight-loss/how-to-lose-weight-and-stay-healthy

The Top 5 Celebrity Weight Loss Strategies

Celebrity weight loss strategies portrayed before the eyes of the public may be rife with melodrama and intrigue, but some of them are actually inspirational stories about the triumphs of determined high-profile individuals to win against the battle of the bulge. Society usually deems celebrities as superhuman entities that are either infallible when it comes to losing inches around strategic areas or invulnerable to weight gain. But some of them do not fit the archetypal Hollywood body type, from those who are naturally voluptuous to those who have just added a few extra pounds due to pregnancy. What are the celebrity weight loss strategies that the viewing public can learn a thing or two from? To succeed at their weight and fitness goals, these admirable celebrities undergo strict diet and weight loss programs.

5. JENNY CRAIG 

The popular weight-loss system has been endorsed by celebrities. Complemented with dietary counseling, a support system of fellow dieters and improved physical activity, the focus of the Jenny Craig system is substituting bad habits and unhealthy food choices with portion-controlled, prepackaged healthy and tasty meals. The Jenny Craig plan also works for those who have lost their self-esteem and the motivation to choose better food options by helping them regain their self-confidence in what and how much they eat.

4. OPRAH AND HER TRAINER, BOB GREENE
The queen of talk, Oprah Winfrey, inspired many women in different ways during the long course of her very influential program, the Oprah Winfrey Show. It is public knowledge that Oprah has battled with her own weight for decades and she claims that her life was forever changed under the guidance of her friend, fitness expert and trainer Bob Greene. By now the 'Get with the Program' plan has become part of the American consciousness not only as a catch phrase but also as a strategy to fitness and health that takes a multi-faceted approach.

3. DANCING WITH THE STARS
Among the top celebrity weight loss strategies, none combine entertainment, the performing arts and improved fitness quite like this reality TV show. Because busting a move is imperative during rehearsals and live on TV, the slew of celebrity contestants regardless if they win or lose the competition are bound to end up with dramatic weight-loss results.

2. BIGGEST LOSER
This is a show where all the contenders really end up as winners. The last one standing, however, ends up with the additional perk of winning a handsome cash prize. This is also reality TV where average overweight and obese Americans can resort to if all else fails. With celebrity trainers like Jillian Michaels and Bob Harper that are determined to whip contestants to shape by guiding them through a strict and supervised diet and exercise program, an entire team of contestants can lose a combined average of 1,000 pounds or more.

1. JENNIFER HUDSON AND WEIGHT WATCHERS
Weight Watchers has been a popular weight loss system for over a decade, and the latest spokesperson to endorse the famous brand is Jennifer Hudson. When she was a finalist at American Idol, Jennifer Hudson was already brimming with so much talent and potential even if she was on the heavier side. After winning an Oscar and several awards in music, she subsequently became a mom and decided to shed off the baby weight through Weight Watcher's PointsPlus program. Among the most successful weight loss strategies the result seen on Ms. Hudson is by far the most dramatic-she's in the best shape of her life, and it looks it's for keeps.

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Common Mistakes When Starting To Lose Weight!

Weight loss is a touchy subject for most people. They have probably battled it for most if not all of their lives. Going on diets only to lose weight then gain it back. Or worse gain back the weight you lost plus more. Most people who are overweight know what it takes to lose weight. The principles are simple, eat less calories than you can burn off. For me as well as most people there is nothing simple about these principles. When they try to start losing weight they start cutting back in the wrong area's.

One common mistake is skipping breakfast to save calories. Studies have shown that if you skip breakfast you will probably end up consuming those calories, and more throughout the day. Eating breakfast is very important because it helps to kick start your metabolism back in to gear. The reason is that your body is at rest at night and your metabolism has slowed down. It has been shown that a breakfast that contains more protein than simple carbohydrates will keep you full longer and help eliminate cravings later in the day.

Having a big lunch instead of eating your breakfast is the wrong approach to losing weight. Doing this will make you consume more calories than your body can use. Thus your body will store the unused calories as fat. Also your metabolism will never have been kicked in to gear because you never received the proper fuel in the morning at breakfast time. So when eating lunch on an empty stomach make sure you eat small portions. If you are still hungry, eat another smaller portion in an hour or two. By doing this your body will use the smaller amounts of food and keep your metabolism engine running.

Snacking on the wrong foods in the afternoon when you get those hunger cravings can be disastrous for yourweight loss. Avoid the vending machine and go for fresh fruits and vegetables instead. Also stay away from processed snacks, while trying some almonds or other nuts.

When having dinner remember this is the time when you can have a well balanced meal. This generally is the time of day when we might over eat because we are often fatigued from a long day. This probably is one of the most important times to not over eat. The main reason being that after supper you will probably be relaxing for the night and not be very active before bed. So when choosing foods to have for supper start by dividing your plate in half. Half will be for Vegetables and the other half will be divided into two portions. One being potatoes,rice or pasta and the other meat. If you are eating meat try to eat lean cuts of meat. If meat has fat on it make sure you cut off any excess fat before you cook it. For potatoes make sure they are new and steamed. Rice and Pasta should be low in fat with no refined grains. Vegetables is where you can load up. Just make sure not to cook them too much so that they still have some texture.

Losing weight is a hard thing to do but it is not impossible. It can be done with hard work, dedication and help from others. Try to remember your end goal and what you are trying to accomplish. When you get to where you want to be it will all be worth in.

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Fat Burning Soup Diet - Burn 17 Pounds Per Week

Are you kidding me? Can I really lose 17 pounds with the fat burning soup diet?

Listen I've been overweight all my life, and losing weight was always a hassle for me, and then for a long while I stopped trying. During the time I stopped trying to lose weight, I gained over 100 extra pounds in mostly fat and water. I wasn't very active so I didn't have much muscle mass. What a shame right?

I decided to start the soup diet my grandma recommended to me, and yes I did lose 17 pounds the first week, and I was shocked, it was like a miracle diet for me.

The soup contains the following ingredients:

* Green beans
* Beef broth
* Green onions
* Celery
* Carrots
* Green peppers
* Lipton Vegetable Soup Mix
* Tomatoes

This soup can be ate whenever you are hungry. Here's the seven day diet plan:

Day 1 - fruit and the soup. (except bananas)

Day 2 - all vegetables and soup, and one potato with butter

Day 3 - all veggies and fruit. (except bananas)

Day 4 - Bananas and skim milk, and the soup

Day 5 - Beef and tomatoes and the soup once again

Day 6 - Steak and vegetables, and the soup

Day 7 - Vegetables, brown rice, vegetables and unsweetened fruit juice.

Most people have a hard time with this diet because it's very strict and doesn't include any meat until the fifth and sixth day, but some people don't have to have a lot of meat so it's a win win for them.

Myself on the other hand, loves my meat and it was hard for me at first, but I was determined to lose weight, and really fast for a change. so it worked for me temporary.

I actually regained that same weight back after a few weeks of hard work burning it off, so I just started another diet that allows me to eat my favorite foods and still drop the pounds fast and healthier.

Eat your favorite foods and STILL lose 7-10 pounds a week safely with NO side effects?

Free report reveals 3 fat burning foods that will melt off the fat fast! And 7 hidden secrets to lose weight faster. Lose 10 Pounds in 6 Days safely

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